Thursday, 06/12/12

Thursday, 06/12/12

* Our end of year BBQ is on this Saturday (8th) at 12.00 pm at the Sherwood Arboretum, Jolimont Street, Sherwood.Β It will be a social afternoon of relaxed activity so families are welcome – touch footy etc. It is self-catering for meat and drink. We will be providing some salads. If you intend to bring something along let April know. Salads, nibbles and sparkling water will be appreciated.
Back Squat

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  • April King
    Posted at 20:48h, 05 December

    JO G !!!! Congratulations Jo. You definitely made sacrifices to achieve this and we are very proud of you for lasting 30 days with limited caffeine and NO CAKE! πŸ™‚
    End results were 30/30 points plus 3kg weight loss and 5cm off the waist line!
    Megan Probyn on 29/30 points and a weight loss of 2kg.
    John K with 27/30 points plus a 4kg weight loss and 5cm off the waist line!
    Due to the fabulous effort by Lana Curry who finished so close to third place with 27/30 points and a 2kg weight loss plus 4cm off the waist line, I have decided to also give a prize to 4th place also.
    Just a reminder that the winners and runners up were decided in order of points scored out of 30 and the body weight measurements were only taken into consideration in the case of a tie.
    The following people definitely deserve a mention for their fantastic results:
    Jon Norling lost 4kg plus 9cm off the waistline
    Shane lost 2kg and 6cm off the waistline
    Steve H did a ton of research, lost 3kg and forgot to give me his final waistline measurement!
    Rod Massy lost 4cm off the waistline
    Dan Mons lost 4kg and 4cm off the waistline
    Jimmy lost 7cm off the waistline
    Tanya lost 2kg and 4cm off the waistline
    Ax lost 2kg and 3cm off the waistline
    Kate K lost 2kg and 5cm off the waistline
    Emma H lost 1kg and 3cm off the waistline
    Patrina lost 2.5kg and 9cm off the waistline
    Pip lost 2kg and 4cm off the waistline
    Jess lost 1.5kg and 4cm off the waistline
    Oz, K-star, Beth and Jarrod lost 5cm off the waistline
    Sandy and Simone lost 1kg and 2cm off the waistline
    So all in all, this was a success and I hope you are all happy with the results you achieved! For those of you who did achieve success but forgot to submit your final results, congratulations also!
    To claim your prizes please see me some time this week or next! I am not going anywhere (at least until 15th Dec).. :)!

    • Steve H
      Posted at 09:08h, 06 December

      Well done everyone on the challenge. It was certainly a journey of discovery. Certainly the biggest moment for me was the realisation 3 days from the end that on Sat 1st all the things I’ve been avoiding don’t suddenly become good to eat again. Bummer! πŸ™‚

    • Leah
      Posted at 10:22h, 06 December

      Well done Jo G – your determination and commitment is inspiring! Well done to everyone else as well – such an awesome effort and I bet everyone is feeling super fantastic as you should be!

  • April King
    Posted at 20:56h, 05 December

    Hi again
    The CrossFit Reebok order arrived today and I have the following items available for sale immediately. I am looking into having other items (not listed below) screen printed with CrossFit King logo before sale.
    Mens functional board shorts in Large size x 5 pairs for $45/pair
    Mens CrossFit knit short in Small x 5 pairs for $35/pair
    Mens CrossFit knit short in XL x 2 pairs for $35/pair
    Mens CrossFit track jacket in Large x 2 for $50 each
    Ladies CrossFit hooded t-shirt in small, medium and large x 5 each size for $30 each
    Ladies Chase WOD short (2″) in small x 5 pairs for $30/pair
    Ladies performance capri tights in Large x 1 pair for $45
    Please note these prices include cost of freight and clearing customs in Oz.
    These items will be available at the gym from tomorrow if you would like to see them and try them on. Please note the reebok sizes are often generous and so sizes may vary slightly on your normal. You do need to try this stuff on. πŸ™‚

  • April
    Posted at 21:00h, 05 December

    Can you please indicate on the whiteboard tomorrow whether you are coming on saturday and what you might bring! πŸ™‚ thanks

  • Jim King
    Posted at 08:37h, 06 December

    Where is everybody?
    Pure strength is very important. The stronger you get without sacrificing other fitness components the more capable you will be in the metcons, and we all want that. We often get asked the question “What can I do to get better at (fill in the blank)?” Part of the answer is very often “Get stronger”. Two solid metcons coming up, you’re all fresh, come in and smash them.
    Also, due to the consistently small numbers in the 7am group this session is unlikely to continue into the new year.
    500m Row / Back Squat
    Jo D ? /77.5
    Jon N 1:48.7 / 62.5
    Bowie 1:46.9 / ?
    Probes 1:51.6 /50-60-70
    Hutch 132.9 / 95
    Trent 1:29.4 / 125
    Michael R 1:59 / 80
    David C 1:44.7
    CKZ 165 (170kg 1Rm PB)
    K-Star 1:52.4 / 50
    Oz 1:37.4 / 110
    Beth 2:16 / 55
    Jim 1:35.3 / 115
    Krusher 1:36.2 / 140
    Jono 1:34.8 / 112.5
    Jess L 1:51.1 / 85 (90kg 1 RM)

    • CKZ
      Posted at 09:45h, 06 December

      That’s a shame, but no surprise. I think I’ve only been to two or three of those 7:00 sessions.

    • Dan
      Posted at 11:44h, 06 December

      Squats day is best day.

  • Pip
    Posted at 09:51h, 06 December

    What’s with the new Beyond the Whiteboard?? Anyone else struggling to figure it out?

    • Trent
      Posted at 11:31h, 06 December

      I emailed them as they’ve taken out the percentile averages for the main WOD’s which is pretty much why I use it. They responded and reckon they’re going back in and there will be more updates this week.

  • Jamie
    Posted at 13:08h, 06 December

    I not too sure on the new Beyond the Whiteboard either, liked it when you could see what WOD’s you had done on a monthly calander. New to CFK, do you link the gym’s wod’s to beyond the whiteboard?

    • Jim King
      Posted at 20:20h, 06 December

      We only have a few members using BTW and they manage the data entry themselves, including entering the wod.
      We have a PB Board on the website which has its limitations so we are currently working on an improved model.
      I mostly use the MyWOD app as I find BTW too clunky, although I do prefer the new version. If you have the MyWOD app you can transfer the wod from our website into the app database very easily using the rss feed link:

  • Jim King
    Posted at 20:31h, 06 December

    Tim G 90 (120 1RM)
    Bec G
    Andrew H 110
    Jess H 45
    Ra 1:40 / 35
    Dave P
    Ash 80
    Luke G 1:38 / 75
    Dan 1:37.5 / 100
    Kat 1:51.5 / 52.5
    Ben C 1:44 / 80
    Geoff 50
    Lizzie B 40
    Emma P 50
    Ax 100 (105 1RM)
    Reece K
    Mad Dog
    Craig S 1:37
    Grant E 1:32.2 / 110
    Reece B 1:38.7
    Georgio 80
    Leah 3 x 15 x 30kg
    Tim C
    Damo 1:48 / 100
    Sharelle 1:34 / 55
    Sarah Z
    Patrina 1:55 / 55
    Steve H 80
    Dave M 1:50 / 90
    Phil (trial)
    James H 50
    Shane 1:52 / 110
    Simone 60
    Kate P 72.5
    RV 120
    Terry R 70
    Sarah R 45
    Chris B

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