Wednesday, 04/04/12

Wednesday, 04/04/12

The Salisbury edition of CrossFit King is officially one year old today. To mark the occasion we are doing the workout “Filthy 50” as this was the first workout performed at the current location.
We have decided to wipe the record sheet clean and apply some standards that we believe maintain a more consistent approach to setting the Rxd level for Benchmark workouts within our affiliate.
Specifically, applying Games standards to movements where appropriate (eg. Box Jumps, T2B/K2E, Burpees etc) and setting the female weights/heights to approximately three quarters of the males’ for the sake of parity across workouts. While this is a completely arbitrary percentage, it provides us with a consistent benchmark. Of course scaling down will always be applied where necessary to individuals and scaling up is an option for stronger athletes. We will adhere to the more commonly accepted adjustments for the most part when they fall outside of the 75% range on classic workouts like “Grace” and “Isabel” at 60/40kg. (Sorry ladies, 500m on the rower is still 500m)
This means that our Rxd levels will occasionally differ from other affiliates and will not be consistent with many of the main site standards where male/female standards are typically not differentiated at all.
Tony Budding from CrossFit HQ justifies their approach in the following interview with Katie Hogan, one of the world’s best female CrossFitters.
WOD
“Filthy Fifty”
50 Box Jumps (24″)
50 Jumping Pullups
50 Kettlebell Swings (16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Ball (10/6kg)
50 Burpees
50 Double Unders
httpv://www.youtube.com/watch?v=mRWzeGs_Y8A

No Comments
  • Cecilia
    Posted at 09:03h, 04 April

    Happy Biff*day Crossfit King!

  • Jim King
    Posted at 09:19h, 04 April

  • Jim King
    Posted at 09:29h, 04 April

    • Rod
      Posted at 10:40h, 04 April

      Happy 1st Birthday – Hopefully we won’t have to do the Filthy Fifty for another year!

  • Trent
    Posted at 10:09h, 04 April

    Congrats on 1 year at Salisbury April and Jimmy! That is such an achievement and you should be stoked. You guys rock!

  • Jo Genders
    Posted at 10:55h, 04 April

    Happy birthday guys! We’re very proud of your achievement and I look forward to many more years working out at CFK. (I am after all, 46 years off that old German gymnast – gotta have goals :))
    What a great way to celebrate (although I didn’t think that when I was 35 burpees through!)
    Filthy fifty – much better than birthday cake….

  • Jim King
    Posted at 11:12h, 04 April

  • Jim King
    Posted at 12:17h, 04 April

    11.30am
    Jim 23:55 Rx

  • John aka Phantom
    Posted at 15:05h, 04 April

    Congratulations Jim and April, or is it April and Jim. You deserve all the kudos you will receive. Success breeds success. Happy first birthday.

  • Kate L
    Posted at 16:14h, 04 April

    Happy Birthday crossfit king! Congrats on a great first year jimmy and april.. Many more to come!

  • Michael L
    Posted at 18:36h, 04 April

    Congratulations and Thanks April and Jimmy on creating a great box with such an inclusive culture. The second year is looming as bigger and better than ever.

  • brendan
    Posted at 20:16h, 04 April

    Congratulations Jim & April one year anniversary (CFK that is) !
    filthy fifty still hard one year later

  • Jim King
    Posted at 20:26h, 04 April

  • Jim King
    Posted at 20:28h, 04 April

  • Megan
    Posted at 20:38h, 04 April

    I can’t believe it’s been a year already. Congrats on an awesome first year in Salisbury. I still remember the days in your back yard. It is wonderful to see how much CFK has grown from back then. Happy birthday Crossfitking!

    • Megan
      Posted at 20:40h, 04 April

      A caveat to my previous comment – I do not miss running up Oxley St!

  • Arnie
    Posted at 20:50h, 04 April

    Jimmy and April congrats on the year. Good things happen to good people I can only imagine what happens to great people. Well done.

    • Jessica
      Posted at 21:41h, 04 April

      Well said Arnie!!! Happy 1st Birthday Jim and April. I feel so privelaged to be part of such an amazing affiliate/team 😉

  • Sue O'Connor
    Posted at 21:03h, 04 April

    Congrats Jim and April – only came this arvo for the cake!!!
    Haven’t been with you guys for long but will definitely be there for the many many future anniversaries.
    Cheers
    Sue O

  • Campbell
    Posted at 22:47h, 04 April

    Was great to be back at CFK after a few weeks away & greeted in style with filthy fifty, it was a toughy. I also want to sincerely thank the CFK community for the money donated for my quest to run Tarawera Ultra and raise funds for MS Australia. It has been an amazing experience & I am already dreaming up my next challenge.

  • Pip
    Posted at 22:59h, 04 April

    Happy bday CFK…maybe next yr I’ll get to celebrate it with u all and do Filthy Fifty – ive never done it!!!

  • Molly
    Posted at 15:20h, 05 April

    Jim & April, congratulations on your first year at Salisbury! You have a fantastic facility there and your passion and inspiring attitude towards health and fitness is what keeps us all motivated. To many more years of CrossFitKing!

  • Chris
    Posted at 16:26h, 05 April

    Happy Birthday CFK! Congratulations Jimmy, April and Paula on creating an atmosphere where you look forward to the next WOD. even though some of them scare the bejesus outa me!!! Well done and look forward to seeing you guys soon. As for Cairns Jimmy…bloody hot up there mate so had to drinkalot…:)

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