Wednesday, 08/05/13

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…..
β€œNasty Girls”
3 rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans (62.5/45kg)
New weights = clean records sheet.

No Comments
  • April
    Posted at 06:42h, 08 May

    Congratulations 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. πŸ™‚

  • April
    Posted at 06:46h, 08 May

    Happy 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 May

      Happy 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 May

        Oz 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 May


  • Tom K
    Posted at 08:34h, 08 May

    From Wandoan:
    26:17 mod
    21 strict P.U- 21 dips/ 62.5kg hpc
    Happy birthday Jim!

  • April
    Posted at 09:01h, 08 May

    A 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 May

    Jess, 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 πŸ™‚

  • Greg B
    Posted at 16:38h, 08 May

    I 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 May

      I 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’ πŸ™‚ 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 May

        Kath, 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 πŸ˜‰ you better start trying everyday. It will happen one day!!! I can’t wait to be there to see it πŸ˜‰

    • Jess
      Posted at 21:20h, 08 May

      Haha Greg. Glad you have that good memory πŸ˜‰ I never push anyone beyond what they are capable of but I definitely like to push them too the limits πŸ˜‰ keep it up!

  • Jim King
    Posted at 16:43h, 08 May

    Megatron mod
    Michael L 13:56 @50kg, jmu
    Marc G 13:40 @40 mod
    John K 17:07 @40 mod
    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
    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
    Greg B 12:05 @50, jmu
    Gill 10:44 @25
    Jo D 17:01 @35 mod
    Crystal 12:02 @25 mod
    Benny 15:54
    Alex C 15:50 @35
    Michelle M
    Julie L 14:55 @15 mod
    Jack 15:37 @35 mod
    Oz 6:17 rx

  • Jim King
    Posted at 16:58h, 08 May

    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 May

    Mad Dog
    Sharelle 11:18 @35
    Patrina 15:19 @35
    Sarah L 13:53 @30
    Tim C
    Nick L
    Alex F 15:00 @35
    Damo C
    Shannon 18:13 @17.5
    Reece K
    Chakkerz 16:29 mod
    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
    Kate P 14:28 @30
    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 May

    Thanks 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. I am sore!! But seriously can’t wait for the next one.

Post A Comment

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.