CFJ BarbellsForBoobs AmazingGrace

October 16th, we are hosting Boobs for Barbell which is a WOD which we all know as "GRACE" (30 Clean and Jerks). Please check out the video below for more info. Also, please register at:

https://barbellsforboobs.com/index.php?option=com_dtregister&task=category&Itemid=178

and help raise money for this amazing cause. October 16th, @ KING CROSSFIT, we will be hosting the WOD and will be accepting donations for the WOD and all proceeds will be going to BarbellforBoobs! For more info, please visit:

https://barbellsforboobs.com/index.php?option=com_dtregister&task=category&Itemid=178

Join Barbell For Boobs- KING CROSSFIT:

http://www.facebook.com/pages/Barbells-for-Boobies-King-Crossfit/105281199532444

Winter Pineapple Classic 2009

Pineapple Classic is coming up soon! Register and get ready for some fun, fun, fun!!

Thursday Sept. 30, 2010

Good Morning All!  Its Thursday and and its my Friday! Gotta work later today but already got a lot accomplished. My son, Jamel, will be turning 7 tomorrow! Amazing how fast kids grow! So I spent the morning ordering his Bday cake and booked the weekend at Great Wolf Lodge! Maybe Ill have to do a Waterpark WOD! I wonder if the KINGS will let me take a Kettlebell and Wall Ball with me or something.. hehehe..  Heres todays WOD courtesy of KING CROSSFIT:


Warm-up:
500m row
15 burpees

Strength WOD:
Hang Power Clean
5-4-3-2-1

Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans

Scale up and do "Nasty Girls"



"Nasty Girls"
3 ROUNDS OF
50 AIR SQUATS
7 MUSCLE UPS
10 HANG POWER CLEANS (135)


Results:


Hanging Power Clean:
5- 95
4-135
3-155
2-175
1-195


NASTY GIRLS: 
9:08
I've never done this WOD before but it was a brutal WOD! Quick, Fun, and Tough as Hell!  

Nasty Girls at CFX

Spaghetti Squash recipe

Ingredients for sauce:
1 lb ground beef (or ground chicken, turkey, pork)
1  onion, chopped
1 garlic clove, minced
1 T extra virgin olive oil
1 14 oz can diced or crushed fire roasted tomatoes
1 8 oz can tomato sauce
1/4 tsp cayenne pepper or red pepper flakes (if you like spice)
1 tsp sea salt
1 tsp pepper

Heat the olive oil and brown the ground beef, onions, and garlic over medium heat. Add all the remaining ingredients. Bring to a bubble, partially cover and simmer on low heat for 35 minutes.

Ingredients for "noodles":
1 spaghetti squash

Cut the spaghetti squash in half lengthwise and scoop out the seeds.  Place the spaghetti squash on  baking pan and lightly season with EVOO, Sea Salt, and Pepper. Bake in the oven @ 350 for about 35-45 minutes, or until you can put a fork cleanly thru the squash. Take it out and once it's cool enough, grab a fork and begin peeling back the squash to get those thin Spaghetti noddles. Mix with sauce and enjoy!

Wednesday Sept. 29, 2010

WOD for the day was:

Warm Up
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run

WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups


I ended up at Noon doing the WOD by myself. Was able to get in 3 rounds and 62 Push Presses. That was brutal.. Legs are officially dead from hooping and Leg Matrix! I'm definitely feeling it now!

Its almost that time for the Pineapple Classic!! The Pineapple Classic! Pineapple Classic helps the Leukemia and Lymphoma Society whose mission is to find a cure for leukemia, lymphoma, Hodgkin's disease and myeloma and to improve the quality of life for patients and their families. For More info, check out: http://llswa.convio.net/site/PageServer?pagename=WPC_homepage

Tuesday Sept 28, 2010

Good Evening All!  Sorry I'm blogging so late, but I had to work this morning at 5am till 7pm! What a jacked up work schedule for the day! Thought I was going to get off early, but that didn't happen!  But anyways, todays WOD at the Box was  "Lynne"


Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates

WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups

5 rounds for max reps. There is NO time component to this WOD.



I ended up not going to the box because I got off of work so late. Ended up going down to Tukwila Community Center with my brothers and playing basketball for a few hours. Good times.. My older brother and I won I think about 8 games together, 8-0.. Undefeated.. Will go extra hard tomorrow at the box. Gotta ice up the knee tonight and catch up on NCIS and my shows.. 


Wasn't able to eat breakfast this morning cause I was rushed out the house.. Had an energy drink to keep me up for breakfast. No Bueno!!


For lunch, had some carrots, almonds, roast beef sandwich with no bread.. Not a good meal so far... But, trying to stay Paleo is tough.. Also, had a bunch of Almonds stuffed in my blazer all day that I was snacking on.. Felt like Napoleon in Napoleon Dynamite!!


Dinner however, was a different story.. Sharde hooked up some Paleo Pizza! Pineapple and Canadian Bacon on one pizza, and Pepperoni and Olives on the other.. And of course a Shrimp Salad and some Zucchini.. 


And for dessert, she made some Paleo Pumpkin Pie!! What???!!!! She's been hooking it up!!  Pretty damn good considering she didn't use any sugar! THANKS BABE YOUR THE BEST! LOVE YA!


     

Well thats all for tonight.. Hopefully I wake up and hit the 9am WOD with SoSoJef! Night y'all! Be safe!!

Spaghetti Squash Dinner

Courtesy of Sharde Kaseumsouk

Monday Sept. 27, 2010

Hope everyone is having a good Monday! Cause to start off the day, IM NOT! Car trouble again! Not mines, but the wifes car. Will have to have someone look at it later today. On a good note, wife and I have the day off today! So you know what that means.. A good ol day to relax before heading out to CrossFit in the afternoon. Heres the WOD from KINGS main site.

Monday WOD KINGS CROSSFIT:

Warm-up:
400m run
Group Stretch

WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

Will Post the results of my WOD later

For breakfast today I had Eggs, zucchini, and sausages. Had the day off from work so I rested most of the day. Then went grocery shopping and overspent at Trader Joes and Safeway. 

For Lunch, had a Shrimp Salad with red onions, avocados, and Family Recipe Italian dressing. Anybody know a good recipe for Paleo friendly salad dressing?


Back from the WOD and just finished dinner. Sharde cooked up this CRAZY SPAGHETTI SQUASH with Ground Chicken and it was the bomb!  Had 2 HUGE Servings and had a Shrimp Spinach salad with olives, tomatoes, Sesame Seed Almonds, and Family Italian Dressing! STUFFED!


Finished the WOD with a total of 772 reps and it felt like hell! Toughest part was probably the Jumping Squats! Felt good to be back! Can't wait for what tomorrow has in store!

Sunday

Rest Day:

After taking a week off of Crossfit to let my body recover and re cooperate, it's time to get back into the gym and hit it hard!