King Crossfit Experience Day

I have made several contacts to local affiliates to see if during my off week I could help out or volunteer my time in exchange for more experience. Another word, I'll do whatever it takes to get experience, I know it can be challenged in the aspect that most affiliates promote internal members to become an intern or trainer, but nevertheless I will forged on.

Well, today on my two hour break from my work, I am checking out King Crossfit in Renton; I got to meet Ron and Allen and their athletes. They are a bunch of awesome people, Ron filled me in how they got started and the community and coaching style. I also had the opportunity to join them for the wod.
Thanks Ron, Allen and Glen

warm up
1000 m row
15 box jump
50 double unders jump rope

WOD
10,9,8,7,6,5,4,3,2,1
push press (115,95)
dip

cash out
a mile run

Rest day, Spring is in the air

Ok, first day of spring makes it a great rest day. I have post lots of work out, crossfit, exercises and equipment but not about rest day. Rest day is literally that, rest, do nothing taxing on your body or your mind, but fun and relaxing things. We all need these days as part of our rejuvenation day, a day to free our mind from work, exercise, people, thinking and everything in between. It is good for the mind and positively reinforces you to have fun and a great reward for your past week work. So what did I do for my rest day you might ask. Motorcycle ride around alki, kent, beacon hill and seattle and lots of springing, literally.

Nutrition 101

“Eat lean meats, fruits and vegetables, nuts and seeds, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”

In a very real sense, proper nutrition is THE MOST important thing you can master here. Yes, it can be the most the challenging aspect of your training and it should be perceived as so. But I am confident that getting enough exposure, guidance and training that this to can be overcame. You can’t out train bad nutrition. Nutrition will form the basis for all of your training success as well as attainment of any body composition goals you may have.

Good Resources to get you motivated for change (courtesy of WebMD)
Nutrition Q&A
Your Ideal Weight
Nutrition Tips

BMI Calculator


So we train for performance and life and we eat to enhance that. Food intake should be as adequate to support activity levels, but not body fat. Keep things simple, there is no magic bullet and not all calories are created equal. I am practicing the zone eating plan, remember it can be a huge eating change in your eating or it might not and it all depends on individual, but if looking for something that works, as it did for me I would suggest you to give zone nutrition a try.

Read through the guides and make an informed decision for yourself on the nutrition plan.

CHALLENGE to YOU: Commit to nutrition plan for 30 days.

REMEMBER: You to make a lifestyle change, not just adopt a fad diet. We believe that this is something you should be able to sustain for the rest of you life. As outlined in the following, you may have to change several lifestyle factors and your daily habits in order to effect a positive change in your fitness.

We are challenging you to commit to an eating habit for 30 days. 30 days is a suitable amount of time to make a distinct change in your life. It’s not forever, and should give you time to experience the benefits of your new eating plan.

Essential Zone reading:
Mastering the Zone. Sears, Barry. Collins Living. 1996.
http://www.zonediet.com

Wow, beautiful morning here in Kent, spring is here..the dance is on..

Waking by sun light over your window, hard to not to go out and enjoy it.
So this morning, had a couple of buddies from out town join me for a workout in the park. No workout would be a travesty. Since they are newbies to crossfit, so newbie workout is essential, easy, but not to easy where you get bored. And boring is never part of our workout. So our workout involved relatively simple crossfit wod; two modes (bodyweight/cardio).





warm up/ stretch 5 min
skills work: squat,situp,pushups and pullups
then WOD:
200 m run
40 squats
30 situps
20 pushups
10 pullups

for time. (try to do it under 5min)

WeekOn of work recap, no major lifting crossfit for me.

Tuesday: Full court basketball lunchtime in Beacon Hill, had fun and good work out for an hour, I am begining to feel a little more in shape to run the whole hour without being too much out of breath. But still can't wait for street ball or outside basketball..
Wednesday : suppose to be my rest day, but had to help my brother with putting in the new hardwood floor..no fun..but worth the bonding.
Thursday: Technique practice at work. on ring muscle ups and overhead squat with wooden bar.
Friday: busy with work, but as able to put in some situps, squats and L sit hold.
Saturday: Beautiful day in Kent, because of my work, can't run a weekend warrior park workout. so i just squeeze in myself track day by my work. run day: 400m 1.15m, 200m 10pullups 5x for 10min.

Weekend Warriors Workout in Renton Park

It's a beautiful weekend, sun was out and ofcourse tons of kids and people are out to the park, I should of wear or have some kind of Crossfit inspired shirt or banner, because there were lots of on lookers curious what we were up to on the monkey bars and pushups. But nevertheless, it was good sight to see, people are out and about doing activities. We had four of my friends/family showed up, so we did warmup with 400m job, stretch, and quick run down of skills, pullup, pushup, and lunges. Because our work out involve these movement. During the work out, there were lots of distraction, we saw kids without adult walking toward the water and had to be the life guard..all in all it was a fun day..

WOD
3 round for time or (15 min max)
10 pullups / (10 bar row)
200 m run (on sand)
20 walking Lunges
10 pushups (bench pushups)

good job lisa for going all the way, and kellie, loi and phong.

Welcome to Weekend Warriors & Park Dwellers Club

Come join me on Saturday, March 6 at 10am for Weekend Warriors/ Park Dwellers Club for Core strengthening and Functiontal fitness movement methodology workout.
Good read about functional fitness!

What: 1st Ultimate Fitness Weekend Warriors Free park workout of the Spring
When: Saturday, March 6 at 10-11am
Where: Gene Coulon Memorial Beach Park
1201 Lake Washington Boulevard North,
Renton WA. meet up at volleyball court.
Who: Everyone is invited to our FREE Weekend Warrior Park Dweller Club.

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As for this weekend, just bring workout gear and have fun.
Don't be shy or feel intimidated! Don't worry all the exercises are scalable and well make sure all forms are correct and carry out safely and effectively.

Saturday's workout will be: expect the fun but yet challeging and intense workout.


Bring WATER and bring a friend!
No worries if you can’t make it this Saturday. We will be working out again NEXT Saturday.
If you have any questions, please contact Uy, certified crossfit trainer at ultimatexfitness@gmail.com

Monday, badass girl wod day.. well maybe 1/2

It was a nice day, and took a lunch break from work and went to the local park, Burien park, that has a monkey bar or pullup bar setup and that's all it takes for a heart pounding workout.

1/2 an angie
50 pullups
50 pushups
50 squats
50 situps
for time..