07 May Wednesday, 08/05/13
Today’s workout is a request from Jess to celebrate her two years with CrossFit King. You can read about some of her progress in yesterday’s comments. These improvements are just scratching the surface. Jess has become a seriously fit CrossFit competitor and a huge part of what makes our gym such a great place to train. Enjoy…..
“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans (62.5/45kg)
New weights = clean records sheet.
April
Posted at 06:42h, 08 MayCongratulations Jess on two years at CFK! How did that go by so fast?
You have done an incredible amount since you arrived, becoming the athlete you are today and an integral part of CFK as a coach and friend to many. Hope you enjoy and smash Nasty Girls today in your celebrations of your efforts.
April
Posted at 06:46h, 08 MayHappy birthday to my wonderful husband, best friend, working partner, “The WODfather”, “The King”, the head coach, the motivator, the cental hub of CFK…. Jimmy King.
katherine L
Posted at 19:08h, 08 MayHappy Birthday, Jimmy! I think there’s gotta be a CFK t-shirt slogan in April’s statement above! Hope you had a great day. Where’s your birthday WOD request?
Jim King
Posted at 20:47h, 08 MayOz missed out on his too. We might run them back-to-back some day soon. As for April’s comment, it’s great how I’ve got the editorial power to write a comment and attach April’s name to it.
Dan
Posted at 08:16h, 08 MayHAPPY TRAINING ANNIVERSARY JESS!!
HAPPY BEING BORN ANNIVERSARY JIMMY!!
Tom K
Posted at 08:34h, 08 MayFrom Wandoan:
26:17 mod
21 strict P.U- 21 dips/ 62.5kg hpc
Happy birthday Jim!
April
Posted at 09:01h, 08 MayA BIG congratulations to all that participated in the recent HH challenge! You all did such a wonderful job and we hope you’re feeling the benefits and may have even made some permanent changes to your diet! There are some results that we feel need acknowledgement, even though you did not ‘win’ your achievements are something to be very proud of: Rich 11cm loss, Billi – 8cm, Chris V – 8cm, Smithy – 8cm, Sumi – 6cm, Cam J – 5.5cm, John K – 4.5cm, Patrina – 4cm, David C – 3.5cm!!! Congratulations again to everyone!
Billi
Posted at 09:34h, 08 MayJess, you are definitely an inspiration, congratulations on being so awesome in such a short amount of time! I should hope I can at least do A muscle up on my two year anniversary.
And happy birthday Jim!! You’re pretty awesome too
Greg B
Posted at 16:38h, 08 MayI had my 3rd CrossFit King intro session in 2012 with Jess. I’d decided I would do the full WOD for that day… she asked me if I was sure, and I confidently replied “yes.” I remember the pain I was in only a fraction of the way through the WOD. I told her I couldn’t keep going… but Jess pushed me. I still remember her saying “Greg, you decided to do it, so you’re going to finish it”… and I did with her help. Jess showed me how much more I could push myself beyond what I thought were my limitations. I haven’t forgotten that day… thanks Jess.
katherine L
Posted at 19:04h, 08 MayI remember seeing Jess training while waiting to do my first ‘real’ WOD after my intro sessions and I recall thinking, ‘Far out! If that is what you do here, I’m not sure I am in the right place!” I still watch Jess train and still think ‘Far out, she is awesome and even better than that first day’
but I also love that now she gets to coach me too. Thanks for all the many tips and tricks, Jess. And like I have already said to you today, 5 more months and I will have crossfitted for 2 years. I am going to be just like you…. x
Jess
Posted at 21:24h, 08 MayKath, I feel happy to see you steadily pushing yourself and growing into the awesome Crossfitter you are today. You are getting stronger and fitter everyday and should be very proud!! You have 5 months to get your first muscle up
you better start trying everyday. It will happen one day!!! I can’t wait to be there to see it 
Jess
Posted at 21:20h, 08 MayHaha Greg. Glad you have that good memory
I never push anyone beyond what they are capable of but I definitely like to push them too the limits 
keep it up!
Jim King
Posted at 16:43h, 08 May5am
Megatron mod
Michael L 13:56 @50kg, jmu
Marc G 13:40 @40 mod
John K 17:07 @40 mod
Darwin
Sida
Jason V 17:30 @40
Craig S 16:47 rx
Jamie 17:48 @50
Julie N 15:47 @18 mod
Maria 13:59 @25 mod
Jess G 13:43 @8 mod
Steve F 19:50 @50
Bridgette 14:32 @30
Kim L 18:45 @25 mod
Jo G 14:12 @45 jmu
Kate K 16:22 @15
6am
Trent 10:44
Rod 13:33 rx
Herschel Disco-pants Krushlington IV 11:33 rx
Niall 14:48 @50 trans.
Bowie 12:52 @40
Jarrod 15:17 @50, jmu
Geoff 14:30 @35
J-M 9:43 @50, jmu
Billi 12:44 @25
Sumi 12:42 @30 mod
Beast
Greg B 12:05 @50, jmu
Gill 10:44 @25
Camille
Jo D 17:01 @35 mod
Crystal 12:02 @25 mod
9.30am
Benny 15:54
Alex C 15:50 @35
Michelle M
Julie L 14:55 @15 mod
Jack 15:37 @35 mod
Megan
3pm
Oz 6:17 rx
Jim King
Posted at 16:58h, 08 May4pm
Cam L-O 15:47 mod
Carly 9:42 @35 mod
Logan 15:02 jmu
Jason H 17:15 mod
GT 16:39 bar mu
Hoppo 11:19 @25 mod
Damo A 15:47 @30
Shane T
Erin 11:50 mod
Jim King
Posted at 21:00h, 08 May5pm
Mad Dog
Sharelle 11:18 @35
JC
Clay
Patrina 15:19 @35
Sarah L 13:53 @30
Lans
Tim C
Nick L
Alex F 15:00 @35
Damo C
Shannon 18:13 @17.5
Reece K
Chakkerz 16:29 mod
Netty
6pm
Smithy 13:46 @40 mod
Sam T 11:35 @35 bar mu’s
Tim W 13:55 @62.5 mod
Alice B 15:59 @25
Grace
Kate P 14:28 @30
Jan
Mark RP 20:30 @50, 2 rnds of mu’s
Kam 14:53 @50, c2b p-u
Jono 20
Chris V 13:20 @50
Jim 9:55 rx
Ian 16:24 @50, c2b
Ali M 12:33 @33, trans
Trav 13:30 @45, trans
Deanne 15:10, bar mu’s with band
Grant dB 13:05 @50, trans
Cam J 13:49 @50, jmu
Jess Gee
Posted at 21:08h, 08 MayThanks so much for my first session. I hope I can improve like Jess has! I loved it!! I wrote all about it on my blog. http://fortheloveofpork.wordpress.com/ I am sore!! But seriously can’t wait for the next one.