23 Nov Saturday, 24/11/12
A) “Cindy” (or a sneaky “Chelsea”)
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
OR
B) “Ralph”
4 rounds for time:
8 Deadlifts (110/80kg)
16 Burpees
3 Rope Climbs
600m Run
Welcome to Sarah and Camille who thoughtfully coordinated their outfits for their intros even though they had never met before, and while this may seem a little belated, officially to Oz as a CrossFit King trainer. Great to have you all aboard!
April
Posted at 11:11h, 24 November“Cindy”
Jon N 12R (red band)
Jo G 12 +16 reps Rx
Kim L 10 +3Pu (GB,KPU)
GT 17
Ax 12+ 5 push ups Rx
Krusher 17+ 7sq Rx
John K 9 (4 x 200m)
Sam H
Eamonn
Michael R 14 +10 push ups Rx
Reece B 10 (GB,Kpu)
Shelly 11
JB 17+ 5 pullups Rx
Kate L 16 + 5 pull ups
Sandy 15 (mod)
Simone 12 (mod)
Michael G 15 (mod)
Kate K 11 (mod)
Chris V 12 (mod)
Sam D 13 + 3 sq Rx
RV 12 (GB, kpu)
Kath L 12 Rx
Reece K 13+ 2 pu Rx
Patrina 13 +1 push up (O +G)
Kate P 13 + 4 push (R+O/kpu)
Ali 13 (R+), kpu)
Grant dB 12 (mod)
Sam T 17 + ?
Tim C 12 + 3 pu Rx
Alex F 10 (GB)
Lana 12 + 8 push up Rx
“Chelsea”
Trent 30 Rx
Jim 30 Rx
Oz 30 Rx
Grant E 14 Rx
“Ralph”
Beth 25:25 mod
Michael L 33:44 (90kg)
Tanz 34:58 (55kg)
K-Star 25:26 (mod)
Paul E
Bex
Gill
Lizzy C 22:50 (35kg)
Dean 39:05 (40kg)
Jess L 31:07 Rx
Pip S 31:07 Rx
Ben P 26:11 (70kg+ring pulls)
David C 26:37 (60kg + ring pulls)
Jono 30:20 Rx
Oz
Posted at 11:36h, 24 NovemberAwesome effort from everyone today, loved the intensity!
There’s nothing more rewarding from a coach’s perspective then seeing their athlete’s giving everything they have. I saw pain on a lot of faces however outdoing that with determination in everyone’s eyes.
Just shows how consistency, health eating habits and adequate rest/recovery pays off.
A quote from one of the best crossfitters in the world, Chris Spealler “Gotta have recovery if you want to have intensity. Gotta have intensity if you want to see results.”
Have a good rest over the weekend, see you all ready to destroy next week.
craig S
Posted at 12:07h, 24 NovemberWe couldn’t do it without passionate motovated coaches. So here’s a shout out for u guys!
Jono
Posted at 13:27h, 24 Novemberyesterday Jimmy mentioned that last time he did Chelsea that it was a pretty electric atmosphere and i have to say that last 5 minutes was awesome, best atmosphere i have seen at cfk!
craig S
Posted at 11:55h, 24 NovemberChelsea 30 Rx. Had no energy to write on the board.
Ax
Posted at 12:03h, 24 NovemberMassive effort from Jimmy, Trent and Craig on ‘Chelsea’, just watching the whole box get behind everyone in their individual workouts, like one big family! Love it!!
Kate k
Posted at 20:54h, 24 NovemberI am hooked! Love how everybody wants to see
Everybody succeed! Awesome morning!