05 Dec 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. 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
7-7-7-5-5-5-3-3-3
httpv://www.youtube.com/watch?v=Yrh2FzPFwd8
April King
Posted at 20:48h, 05 DecemberAND THE WINNER OF THE HEALTHY HABITS CHALLENGE IS:
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! 🙂
End results were 30/30 points plus 3kg weight loss and 5cm off the waist line!
SECOND PLACE GOES TO:
Megan Probyn on 29/30 points and a weight loss of 2kg.
AND IN THIRD IS:
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 DecemberWell 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! 🙂
Leah
Posted at 10:22h, 06 DecemberWell 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 DecemberHi 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. 🙂
April
Posted at 21:00h, 05 DecemberCan you please indicate on the whiteboard tomorrow whether you are coming on saturday and what you might bring! 🙂 thanks
Jim King
Posted at 08:37h, 06 DecemberWhere 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.
6am
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
Rod
Craig
7am
David C 1:44.7
CKZ 165 (170kg 1Rm PB)
9.30am
K-Star 1:52.4 / 50
Oz 1:37.4 / 110
Beast
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 DecemberThat’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 DecemberSquats day is best day.
Pip
Posted at 09:51h, 06 DecemberWhat’s with the new Beyond the Whiteboard?? Anyone else struggling to figure it out?
Trent
Posted at 11:31h, 06 DecemberI 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.
SQUATTALOTTA PEOPLE!!!!
Jamie
Posted at 13:08h, 06 DecemberI 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 DecemberWe 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:
https://crossfitking.com/?feed=rss2
Jim King
Posted at 20:31h, 06 December4pm
Tim G 90 (120 1RM)
Bec G
Andrew H 110
Jess H 45
Ra 1:40 / 35
Kyle
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
Ru
5pm
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
JC
Tim C
Damo 1:48 / 100
Sharelle 1:34 / 55
Sarah Z
Patrina 1:55 / 55
Lana
Steve H 80
Dave M 1:50 / 90
6pm
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