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.

View Larger Map

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..

1 mile run day wod day

I started my work week but that does not mean I will stop progressing, doing the wod or practicing form. I brought my wooden stick to work and of course practicing and vocalizing all key performance points of the foundational movements. It is quite a work out in itself if you are just practicing the movement. I also did alot of study up and putting together a beginner package and on ramp curriculum.

Point of the Day

They say if you not afraid or have a fear for your work out, you are not doing it right or perhaps you are plateuing or boring or lack of intensity and hence lack overall improvement in fitness. In another word, you can run and run and run until your body burned out but yet no gain, why? Because you running intensity has been overcame by your body adapation and this will lead to plateu and decline in performance. So, a mile run seem to be an easy thing right? Well, for me it isn't, sure most people can do a mile with ease, you can go on the track and pace yourself out for a mile or run a mile and call it, but if you truely want to build intensity and challenge yourself or to create that greater neuro adaptation, a mile run can be tackled or done in different angle to challenge your body, of what crossfit called it constant varied intensity, for continue adaptation.

Today, for me, sprint the first lap as quick as you can, try to do it in a min then ran the rest for under 6 min. Now, that mile just got added a new dimension and sure will get you a work out. Go give it a try and i m confident you will look at your running routine with fear and jitter.

There are so many dimension that one can implement to break that plateuing effect
My next dimension of my mile is to run the first 3/4 and sprint the last 1/4.
sprint, run, sprint
run, sprint, run


My Wod
sprint the first 400 m time it 1. 3 min
ran the rest for a mile time it 6.5min
rest for 4 min and did 20 pullups 2x total of 12 purposeful min of workout.

my goal under 6min mile..

Tuesday W n G day

My weights and Pullup day work out, continue with my training on DL and Bench press.
The NW regional for the Crossfit game is this Saturday and Sunday in Monroe Washington, I really would like to go and check it out, unfortunately it's on my work week. Very dissappointed that I am not going to be able to check it out. Hopefully, I will be able to make the trip to Aromas, Ca for the main event game. It would be an amazing experience to say the least.

Work out point of the day
In exercise often time people would have, say running day (cardio) and gym day(lifting day) and they would break it down to often separate days. Well for the Crossfit the programming, there are three modes of training, the W,M,G. W for weight, M for Metabolic or Cardio and G for gymnastic or body weight exercise. And programming involve a progressing and mixing of the modalities, the more modatities the higher the intensity (requires more elements of fitness) of the work out. Case in point the one mode days are the dreaded days and the three modes days well are hell days. So the next time you see a work out or a wod, it's not because they just pick it out of a hat, there are science and method behind it.

Pullups 20 10 5
DL 375 rmax
Bench press 250 rmax

Yeah! First Group relay Fun wod!!

Loi, kellie, mike, phong,lisa,jen,me,sarah

We had our first group fun work out tonight with friends and family, thank you guys for coming out eat food then work out.. crossfit style.

Warm up, squat clinic then scale n modified version of Helen, DB swings(10-20lbs), pushups, 200m run for 5 min as many reps , do it in team of four and add up the total reps. a little mixed up on the rep counts.. but nevertheless all the effort were there and good job Guys!

practice practice.. 9 foundational movements..

Being a good athlete does not always translate to being a good coach or trainer. Far from it! So I set myself to learn as much as I can, absorb all the teaching skills and master all key foundational movements of crossfit. These are; squat, front squat, overhead squat, shoulder press, push presh, push jerk, deadlift, sumo high pull dl, med ball clean. additional movements; pullups, dips, muscle ups, snatch, power and oly clean and others.. these are some of most technical movements that one can mastered. And be able to teach others about these movements is even more technical, I know that it can't happen over night, I know that it's a learning and practicing process, I know that my teaching skills can be honed and sharpened through practice. I believe that with my unwavering passion,determination and love for crossfit and coaching, passing on what's crossfit is all about to others, that I will put my athletes above all, that I will not short change or undermine their development and abilities or full potential of being fit and healthy because I have not done my homework or practice or teaching the technicals. With this writing to remind myself that I have lots to learn, but yet confident in my abilities that I will make the best out of my athlete.

My profile: 1RMax for today (shouldn't have done all this in a single session, dont do what I do..haha)
DL 350lbs (3 300,3 330, 3 340, 2 345, 1 350)
Bench press 230 lbs ( 5 205, 5 225, 1 230)
Back squat: 300 ( 5 250, 3 275, 2 295, 1 300)
Pullups: 30
L Sit: 30sec
Pushups: 90, Ring pushups: 35
Ring Dips: 30
Hang straight Leg raises: 21
Power Clean: 185lb

Yeah I m offically Level I Crossfit Certified Trainer

I just got done with level I crossfit cert this weekend at Rainier Crossfit in Puyallup. It was a 2 days event for certification training. Anxious and anticipation were building up leading to the event, but all nerves settled as we set to do the Fran. 21 15 9 95lbs thrusters and pullups for time toward the end of day one. The two day events, we learned about the 9 fundamental movements, the 10 domain of fitness, what is crossfit and fitness. But most importantly it is in functional movements that we are practicing and that training should be for life as it is in the pursue fitness. beside the theological teaching, there were the exercises, programing, scaling, supplement exercises, zone eating. All in all it was a great learning event. Because it is essential to learn basic foundation movement to build on, and this even will teach you just that the correct and essential forms. I dig it. Now it is my hope to introduce to those that seeketh.

Training for Level I Cert

My off week and very excited about this weekend, level I cert, is finally about to approach and counting down the days. haha.. Also training on my zone eating strategies.

Practicing on Fran
21 15 9
95Lb thrusters
pullups

finish of
400 m run
21dumbbell swing (40)
12 burpees

1 mile run + muscle ups

No basketball for my cardio day so I went to the track and did a 1mile run for time 7:00 min. My goal is 5:5 min mile, been doing basketball for cardio and 400m run to working on running with pose method. After my run wen to the Burien park and did 2 sets of 10 muscles up (with some kipping) then finished off with 10 pullups. Got my sweat out so I feel great. Besides, it's a beautiful afternoon.

Finally my first muscle up..wait my 5 in a row muscle up and how you to can do a muscle up

Finally after months of training for a muscle up, I finally done it not 1 but 5 in a row and 2 sets. Now a muscle up is a combination of a pullup and dip in one. It is one of the hardest if not the hardest move one can do and not to many can do this. So it is liberating to know the I conquered this quest.

My training for it:
Try to work your way toward at least 20 pullups and 20 dips ( ring dips are best) in a row
next up work on how fast you can do it in 1 min this will work on your power that require to do a muscle up. Consistently train to do 20 pullups and 20 dips every other day and many set as you can. Also do some reverse dip on the bar. And the technique of over the bar hand grip as well as quick burst of a pullup. There you have it, now go out and play.

My next project will be video taping on how I train for muscle up at different parks in and around Seattle area that have pullup bars. It's sort of like a park guide to crossfit friendly park and/or how to train for a muscle up.

And another project will be traveling and doing crossfiting in other part of world, mine will be Vietnam when I travel there this coming April. Doing my crossfiting in strange places..haha..should be fun.

Practicing on Olympic form lifting

yeah, 2 weeks away from my Crossfit Certificate I very excited. So training and practicing Olympic form lifts.
Using Wooden bar and 45 lbs bar
Practicing correct form of lifting exercises

DL
Clean & Jerk
Snatch
Push Press
kipping pullups

Cash out
Front Squat
Sumo deadlift

Training for muscle up
10 pull ups
10 bar dips and reverse dip
10 jump muscle up

Some idea for other form of exercises
keg lift, keg carry, keg press; fill with half full water can create an imbalance movement of the object therefore requires muscle to work harder; for balance and stabilization.. very cool.

Back from a weekend of hiatus; i see basketball as a way to take out some aggression.

Well, I got back from a weekend trip, it was fun, but no WOD made my body itches and my muscles twitch. So today I got back to my weekly basketball, usually I played an hour of full court of basketball but today I played two hours.. so to push myself to the limit of what my lungs and heart can push. So to my surprise I did it and felt good about it.
It's all about the preparation, pre game prep. psych yourself up to the possibility of the game you are about to play, and not to think that you are tired or the play, but feel the play and enjoy the flow of the game.

Group WOD

Good job guys!!
For now just to complete the wod is the goal and hopefully time the work out will soon be implemented..

WOD

5 min warmup
jump in place, jump rope, tire jump

2x
10 pullups
10 pushups
10 10(fe) 20(male)lb DL
10 " " thruster

Cash out ( practice or playing on other stuff)
tire passess(or pushes)
tire hopping
50 situps

Yeah, another added equipment..Big Crossfit Tire

Well, I have been again checking CL frequenly for a free tire, not any tires, but a big old tractor tire, so it was my luck I came across one in Renton. So contacted the lady and told her I'll come by today and pick it up. Today, the last day of my work week, and it is my half day so after I done with the meeting I can rush over there by noon to pick it up. I going to be that easy. Well, to all my senses the boss was late and worse yet he had hours load of stuff that he going to throw at us. Man, sitting there zoning off all the crossfit tire exercises that I can do with this new toy; the jumping tire, the lifting and not to mention the sledghammering.. when is this meeting going to end? Well, the freaking meeting ended like 5 hours later, and way pass the 12noon. So i rush home, pick up the truck and rolling over to the lady house, she nice enough to put in the driveway. No sure how she got it there, but anyrate, I loaded that thing with a help from my lil sister in law. So I was excited and best of all it's free and the lady is loving that we clear some space for her house.. and ofcourse another crossfit equipment.