3rd Annual CINCO Saturday

Are you ready to achieve greatness?!

Well on February 6, 2016 you will get your chance at greatness. We are talking about completing the CINCO! This means doing 5 CKO Kickboxing classes (back to back, to back,…) in 1-day.

1-Day, 5-Classes, 0-Excuses! LET’S DO THIS!!!


The Seis!

On November 10, 2015 history was made at CKO Kickboxing Seattle. Linsey Jackson took on “The SEIS” which is completing 6-classes in one day!

The first class started at 5:45am and the last class ended at 8:30 pm.

6 classes, 1 day, 0 excuses!

6 classes, 1 day, 0 excuses!

Here is the break down of classes:

  1. 5:45am – 6:45am
  2. 11:30am – 12:30pm
  3. 4:00pm – 4:45pm
  4. 5:00pm – 6:00pm
  5. 6:15pm – 7:15pm
  6. 7:30pm – 8:30pm

Congratulations Linsey on doing the impossible and constantly pushing your own limits!

To learn more about Linsey’s SEIS, check out the video below:

This multiple class tradition started back in 2012, when Jon Rogers completed the first ever CINCO (5 classes in one day). Since then we have had over 50 people complete the CINCO challenge….

Want to complete the CINCO? Well you get your chance on February 6, 2016, when we will be hosting our 3rd annual CINCO Saturday. Stay tuned for more details.

Second Annual CINCO Saturday

On Saturday February 7, 2015 we will be holding our second annual CINCO Saturday. So if you are looking for a New Years resolution that is the real deal look no further than CINCO Saturday (check out last years CINCO). To be ready for the CINCO you must take your training and even your nutrition seriously. Below is last years post about how to train for the CINCO. The post is still relevant, just the dates are slightly different. So please read and let me know if you have any questions.

Let the training begin…

Here is the post from last year:

Mark your calendar because on February 8, 2014 the only thing you will be thinking is, “oh snap, it just got REAL”! CINCO Saturday is as real as it gets! We are talking about doing 5 classes in 6 hours. 5-hours of constant movement is no joke but it is definitely doable, it is the equivalent of finishing a Half Ironman (70.3) in a very respectable time. Doing a half Ironman is no joke and neither is doing a CINCO and it should be respected as such. But don’t let this scare you, completing a CINCO is not only possible, to date we have had nearly 40-people complete the elusive CINCO!

It just got real

It just got real

As of today January 8, 2014 we have exactly 1-month before it gets real and I would like to give you some tips on how to best train and prepare during this last month. So hopefully you have done at least one double by now, if not I encourage you to crank one out this week.

Suggested is a one month periodization training plan:

  • Week of January 12th – Aim for 2 doubles this week preferably with a day or two between. For example, do a double on Sunday (12th) take one class on Monday (13th), take one class on Tuesday (14th), rest* Wednesday (15th), do a double on Thursday (16th), take a class on either Friday or Saturday and rest the other day. This should equal taking 7 classes this week. *rest should consists of light movement, such a yoga, swimming, walking green lake etc, you should continue to move but at a very low intensity.
  • Week of January 19th –   Aim for 1 double and 1 triple, or 3-doubles. You should plan on attending at least 8-classes this week, along with 2- light rest days.
  • Week of January 26th – This is week 3 and this is the last full week of high intensity. If possible try to do 2-triples, and aim for attending 8 to 9 classes along with 2-light rest days.
  • Week of February 2nd – We want to go hard at the beginning of the week and then start to taper and show up on Saturday the 8th feeling fresh and rested. Do a double on Sunday and a double or even a triple on Monday.  Take one class on Tuesday. Wednesday and Thursday do light workouts such as yoga, swimming, walking, stay moving but keep the intensity very low. Friday take completely off and go to be early.


What to eat: While training for the CINCO you should eat my recommended diet the only difference, starting the week of January 12th, increase your carb consumption to around 150 to 200 grams on the days you do multiple classes. On the days you rest make sure to lower your carb intake (around 100 grams). Good carb choices are sweet potatoes (preferred), white potatoes, white rice, coconut water, veggies and fruit. During this entire training cycle please make an effort to eat well and get a good nights rest, as this is critical to not burning out. Also please keep the alcohol and staying up late to an absolute minimum (it’s only for one month)!

On Friday February 7th (day before CINCO) make sure you eat very clean and eat lots of good carbs, as we want to make sure our glycogen stores are topped off. Aim for 200-grams to 250-grams of carbs. A good dinner would be a small steak with a big bake potato (skin removed), and a nice big salad. Trust me this is not the night to eat something spicy or try something new (keep it simple). Plan to eat an earlier dinner. Also hydration is very important on this day. I recommend drinking 2 bottles of the unflavored Pedialyte (tastes like salt water) I actually like the flavor but of course Jessica thinks they are gross 😉 . You want to make sure your electrolytes are all topped off. If you think it taste gross, I say, stop complaining and drink up 😉 .  So drink one midday and drink one before bed.


On Saturday February 8th (game day) – eat some fruit or make a small fruit smoothie and drink some strong coffee. Plan to eat some fruit between classes and drink coconut water. We will provide some fruit, spa water and have coconut waters on sale! Also you can look into getting a few “gels”, I like the Hammer brand REI has a good selection of gels. Normally I would never recommend these but having one between the the last couple of classes can be a life saver. Look for the ones that contain caffeine. Now remember I only recommend eating these for something like the cinco, you should not be eating these unless you are training for a marathon or long distance triathlons.

Remember to have fun! This is a great challenge and you should feel very proud when it is all over!

Last but not least, if you are not planning on doing the CINCO, please plan to take at least one or two classes to help support the CINCO participants (especially the later classes). All 5 classes are open to all CKO members and your attendance, even if it is just one class, will be greatly appreciated!  

CINCO Saturday

Have you heard about this crazy thing in Seattle called the CINCO? If your answer happens to be no, once you learn about the CINCO, there is a very good chance you might wonder, “why would anyone do such a thing?

My answer is; why not? Why do people run marathons, do triathlons, do Tough Mudder, enter body building competitions, enter jiu jitsu competitions, and/or do (insert a challenge/competition here) _____? Because we humans love a good challenge, tells us we can’t and we will prove you wrong!  We love a good challenge because it forces us to be uncomfortable, which is a good thing, because as soon as you step outside of your comfort zone, you begin to learn a lot about yourself and the more you learn about yourself, the better your life becomes! So if you are looking for a life changing challenge, look no further than the CINCO challenge!

Oldest CINCO finisher Al Hemmen (69 years young) being "photo bombed"

Oldest CINCO finisher Al Hemmen (69 years young) being “photo bombed”

On February 8, 2014 history was made as 28 people not only took on, but conquered the first ever CINCO challenge! The CINCO challenge is the 6 hour, 5 class (in a row) cardio kickboxing equivalent to a half ironman (70.3) event. All 5 classes were 1-hr long and their was a 15-min break between each class.

5-classes, 1-day, 0-excuses

5-classes, 1-day, 0-excuses

Lets set the record straight now, all the classes for the CINCO were not in anyway, shape or form, “scaled” or “toned down” at all.  Each and every class was conducted at the same pace, and same intensity that one could expect to find at anyone of our regular classes. So completing the CINCO calls for much celebration, you are all warriors, inspirations, and 100% grade A, legit American bad-asses (Merica)!

So be proud of your accomplishment and don’t worry about any hater that will try to belittle your accomplishment. Don’t listen to any doubters that will say, “if you can do 5-classes than you were not going very hard”, because they have never been to our gym. They don’t understand that our members don’t know how to do “easy”, we (the gym) have established a culture of greatness and we are not willing to settle for average. I can honestly say that each and every person that completed the CINCO went as hard as they possibility could given their own circumstances.


The entire event was a compete success, the instructors were in tip top form, and the challengers were ready, willing and well prepared. No one, or at least nobody who is smart would ever dare show up to a half iron without any training, likewise, the CINCO challengers did more than just “show-up”, they not only trained but they trained very smart using a professional style periodization training plan.  These challengers planned, they trained, they prepared and they destroyed the CINCO.

Starting off strong!

Starting off strong!

It is also worth noting that these 28 CINCO destroyers are not professional athletes, they are not ex-professional athletes, or even former college level athletes (at least not all of them), these CINCO destroyers are everyday people with families and jobs, they come from all walks of life, they all have different fitness backgrounds and even fitness starting points, but they all took the challenge very seriously and gave it their all!

Easy is not an option!

Johnny Pate refusing to give up! (Merica)

Big thanks to all those helped me push through today. Incredible support, and even some laughs, enjoyed the heck out of it! Big props to all the fellow Cinco Saturday members and instructors, way to bring the passion!!! – Johnny Pate CINCO destroyer

I am very proud and even more impressed with the dedication, willpower, and work ethic that was on display on the 8th of Feburary 2014. If you finished, BE PROUD! And if you have yet to do one, BE INSPIRED, because their is nothing more beautiful then seeing someone create a goal, train for that goal, and then accomplish that goal!

The CINCO (Katy Maynard)

With just 3 weeks until the much anticipated CINCO Saturday, the CINCO was once again defeated by another CKO warrior on Monday January 20, 2014. Congratulations Katy Maynard you have just joined an elite group of members that have slayed the CINCO dragon. Doing 5 classes in one day is no easy task, and I can honestly say that every member that has completed the CINCO gave it their all every single class and Katy was no different, never once did she just go through the motions, she pushed herself during all 5 grueling classes. Katy you are definitely an inspiration, you set a goal for yourself, then accomplished it, that is simply beautiful!

Katys’s CINCO story (written by Katy):

I’ve wanted to do a Cinco for a long time but unfortunately never had a Monday or Wednesday off from work to do it before now.  It had already been in the back of my mind and a few days before I said to myself “I’m going to do a Cinco on Monday.” Jon summed it up best in my 5th class: “Make a promise to yourself and keep it.”
CINCO complete! January 20, 2014!

CINCO complete! January 20, 2014!

The day of, I knew getting to Erin’s 6am class would be the worst part, but it was also the biggest motivator!  Once you complete the 6am…absolutely no reason to miss the other classes.  I was also super obsessed with what I was eating throughout the day and ended up consuming: 4 turkey burgers, 4 eggs, 1 cup bulletproof coffee, 5 smart waters, 1 coconut water, 1 cup greek yogurt, 1 cup blueberries, and 3 bananas.  Another big factor was the looming triple of classes at night.  Before each class I just said “Go,” and I went.

A little bit more about Katy:

Besides being a CKO Superhero, what is your day job? I teach lawyers how to blog and use social media to grow their business at a small company called LexBlog in Pioneer Square.

Do you have any hobbies? I love to clean!  I also like trying new healthy recipes, shopping for awesome deals, playing with gadgets, and cute adventures.

Working hard

Getting ready for that ATTACK round!

How did you first learn of CKO? I had been going to a kickboxing gym for a year that was closing down because the owner was moving.  Donald found CKO to try as a new gym for me. We first took Robert’s class and I breathed a sigh of relief because I knew CKO fit what I was looking for, and more. (I also could barely walk for a week, thanks Robert).  I signed up immediately when my other gym closed and have loved it ever since!

What are some of your fitness goals? I always want to lose weight, but more importantly I want to have my body fit my life.  When I feel strong, I feel more confident.  When I feel like I look good, I am more happy.  When all of my clothes fit with wiggle room, I have the perfect excuse to buy more clothes.

What is your favorite aspect of CKO? I love that CKO brings people together to do something healthy for them.  I think of CKO as a social event; it’s a bunch of friends working out together.  It’s so easy to schedule a happy hour or dinner date, but a lot harder to fit working out into a schedule.  If I think of CKO as social hour with friends, and I can’t miss that.  

Powerful Roundhouse

Powerful Roundhouse

What motivates you to walk through that door day after day and continue to push yourself? Nothing beats the feeling of finishing a CKO class and doing child’s pose.  Whenever I need a little push I remind myself that it’s just an hour and I’ll feel better after it’s over.

What’s one thing you still find yourself struggling with? I am struggling with finding a work/life/work-out balance but have noticed that its actually just a big mash-up of all three.  The timing of all that is still in the works.

Always focused

Always focused

What can we do better to help you actualize your true potential?  One thing I love about CKO is all of the challenges going on.  Competition gets people going, and especially competition among friends!  I am always excited to see what the next grueling challenge will be.

Share any relevant information you’d like about yourself that other CKO team members might not know about you!  I’ve been trying bulletproof coffee lately and I think it is definitely a factor in the energy I have had to do a Cinco!

What are you waiting for?

What are you waiting for?

The CINCO (Angela Gunter)

CINCO complete

CINCO complete

Angela became the 5th member to take on and conquer one of the longest endurance events* ever created, the CINCO! Let me tell you something about Angela many people don’t know, she became a member about 4 – 5 months ago and quietly started doing doubles and even triples before doing multiple classes became “all the rage”. Angela was never looking for praise or recognition for her multiple class days, she just walked into CKO with a purpose and on day one of becoming a member she started working hard towards achieving her goals.

Then we had our first CINCO completed and Angela immediately set her sights on completing the CINCO too, and the only reason it took her this long is because the logistics of the cinco make it very hard to pull off. In fact before she did the cinco she had done at least two “quattro’s”, many “triples”, and countless “doubles” so there was no doubt in my mind that she would slay the dragon that is the CINCO.

5 classes with a smile!

5 classes with a smile!

On Wednesday August 28 2013, Angela completed her CINCO and Thursday August 29 was back in the gym doing a quattro, sore body, hands stained (from gloves) and all 🙂 ! Congratulations Angela for completing the CINCO with a smile on your face during each and every class. You are an inspiration to not only me but to many of the members as well!

Hands stained from gloves and sweat!

Hands stained from gloves and sweat!

*I would like to make a formal apology to all the CINCO Club members, I realized that I only gave you credit for doing 5-classes in one day, and in reality doing the 5 classes was the “easy” part. If the CINCO was just a 5-hr endurance event (5 straight hours) it would still be a great accomplishment but the truth is the CINCO is much more of a challenge than just 5 hours of kickboxing. The CINCO is a 14.5-hr long endurance event, that starts at 6am and ends and 8:30pm. It is an all day event that includes rest/recovery planning, nutrition (what, when, and where to eat) and balancing downtime with real world events. Remember, CKO members are real people, not professional athletes so even though many of them did not work on the day of the cinco, life was not put on hold, they still had to deal with running errands, preparing food, resting, possibly still had work commitments and without a doubt had family commitments. A typical day for a CINCO participant is:

  • Wake 5am
  • Class 6am
  • 7:15am to 9:25am “downtime”
  • 9:30am to 10:30am Class
  • 10:45am to 4:30pm “downtime”
  • 4:45pm, 6:00pm, and 7:15pm classes 3, 4, 5
  • 8;40pm dinner
  • 9:30 bed time

I think the most impressive part about completing  a CINCO is not so much doing the classes but the planning and execution it takes to pull off, that is impressive, because it will take you an entire day, with our current schedule it is impossible to finish early! If you can accomplish the CINCO you can accomplish anything! Whose up next?

9 classes in two days! Glad to be done :)

9 classes in two days! Glad to be done 🙂

The CINCO 5, 4, 3, 2, 1 (Becka Hoefs)

All I can say is CKO Seattle members are really on a whole other level! What started out as a “dare” is slowly turning into some sort of a “right of passage” for many CKO members. As of today we have had 5 people take on and complete the “CINCO” and Becka was the 4th person to take on this 5-hr endurance challenge (Angela’s blog coming soon 🙂 ) .

CINCO completed, CINCO countdown just getting started!

CINCO completed, CINCO countdown just getting started!

As if doing the CINCO wasn’t hard enough Becka added another dimension to her challenge and did the first ever CINCO Countdown! She did 5 classes on Monday, 4 classes on Tuesday, 3 classes on Wednesday, 2 classes on Thursday, and finished up with one class today (Friday). Yes that is 15-classes in one week, all I can say is that is amazing! I know what many of you are thinking and yes she has a job!

What did you do this week?

What did you do this week?

What is really beautiful about Becka’s CINCO countdown is she is a real life example of the old saying “where there’s a will there’s a way”. Becka came up the her personal challenge and then figured out a way to accomplish it, it is really that simple and to me that simplicity is a beautiful thing! Now don’t get confused, just because it was simple, doesn’t mean it was easy. Believe me doing 15-classes in a week is an extremely hard task, especially once you factor in all the planning necessary to pull of this feat of human endurance. But Becka took a nearly impossible challenge and made it look easy and for that I am very impressed! Great Job Becka!

5,4,3,2,1 ... Goal completed!

5,4,3,2,1 … Goal completed!