Workout Posts - Chris King - beyond the whiteboard

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Chris King CrossFit Initiative
Just couldn't get loose for the OHS. Time to get some psoas/ hip flexor work done. Fun wod

Chipper: Overhead Squats, Box Jump (30 in.)s, Wall Balls and Kettlebell Swings : 11 mins 22 secs | Rx'd

30 Overhead Squats, 135 lbs 30 Box Jump (30 in.)s, 30 in 30 Wall Balls, 20 lbs, 12 ft 30 Kettlebell Swings, 70 lbs

Comment · 0 Comments · May 21, 2013
Chris King CrossFit Initiative
PP were unbroken and the runs were easy. too damn tired from last friday's double day and going heavy 1 RM on snatch earlier. could easily shave atleast 2 min off, fresh.

5 RFT: Push Press, 200 m and Squat Snatches : 19 mins 8 secs | Rx'd

5 rounds of: 12 Push Press, 115 lbs Run, 200 m 8 Squat Snatches, 115 lbs

Comment · 0 Comments · May 20, 2013
Chris King CrossFit Initiative
PR! butta

Snatch : 1 Rep Max : 200 lbs | Rx'd 5 lbs

Sets 1 Snatch | 200 lbs

Comment · 0 Comments · May 20, 2013
Chris King CrossFit Initiative
this could be a crap load faster. just friggin whooped from this am's wod...nothing in the tank. fun

15-12-9-6-3: Dumbbell Hang Squat Clean To Thrusters, Burpees and Toes-to-bars : 15 mins 19 secs | Rx'd

15-12-9-6-3 reps of: Dumbbell Hang Squat Clean To Thruster, 45 lbs Burpee Toes-to-bar

Comment · 0 Comments · May 17, 2013
Chris King CrossFit Initiative
this was rough after this mornings wod.

Back Squat 2-2 : 1100 lbs | Rx'd

Sets 2 Back Squats | 275 lbs 2 Back Squats | 275 lbs

Comment · 0 Comments · May 17, 2013
Chris King CrossFit Initiative
kept it light. 2nd pull felt a lot smoother

Power Clean & Jerk 5x1 : 925 lbs | Rx'd

Sets 1 Power Clean & Jerk | 185 lbs 1 Power Clean & Jerk | 185 lbs 1 Power Clean & Jerk | 185 lbs 1 Power Clean & Jerk | 185 lbs 1 Power Clean & Jerk | 185 lbs

Comment · 0 Comments · May 17, 2013
Chris King CrossFit Initiative
cycled hspu real well. c-2-b and ghd's smoked me. tough one fo sho

Chipper: 800 m, Handstand Push-ups, GHD Sit-ups and 8 more : 39 mins 40 secs | Rx'd

Run, 800 m 40 Handstand Push-ups 50 GHD Sit-ups 60 Chest-to-bar Pull-ups 120 Air Squats Run, 400 m 20 Handstand Push-ups 25 GHD Sit-ups 30 Chest-to-bar Pull-ups 60 Air Squats Run, 800 m

Comment · 0 Comments · May 17, 2013
Chris King CrossFit Initiative
second 800 was like running in mud. tough wod

FT: 800 m; Power Snatches; 800 m : 11 mins 3 secs | Rx'd

Run, 800 m -- then -- 30 Power Snatches, 135 lbs -- then -- Run, 800 m

Comment · 0 Comments · May 15, 2013
Chris King CrossFit Initiative
made it to the last round of 185 and dropped on the PJerk. finished the movement and missed on the last squat clean. hit it and finished w/ the split jerk. tough on the forearms! smoked

The BIG clean complex : 11520 lbs | Rx'd

Sets 1 High Hang Squat Clean | 135 lbs 1 High Hang Squat Clean | 145 lbs 1 High Hang Squat Clean | 155 lbs 1 High Hang Squat Clean | 165 lbs 1 High Hang Squat Clean | 175 lbs 1 High Hang Squat Clean | 185 lbs 1 Hang Squat Clean | 135 lbs 1 Hang Squat Clean | 145 lbs 1 Hang Squat Clean | 155 lbs 1 Hang Squat Clean | 165 lbs 1 Hang Squat Clean | 175 lbs 1 Hang Squat Clean | 185 lbs 1 Squat Clean | 135 lbs 1 Squat Clean | 145 lbs 1 Squat Clean | 155 lbs 1 Squat Clean | 165 lbs 1 Squat Clean | 175 lbs 1 Squat Clean | 185 lbs 1 Push Press | 135 lbs 1 Push Press | 145 lbs 1 Push Press | 155 lbs 1 Push Press | 165 lbs 1 Push Press | 175 lbs 1 Push Press | 185 lbs 1 High Hang Squat Clean | 135 lbs 1 High Hang Squat Clean | 145 lbs 1 High Hang Squat Clean | 155 lbs 1 High Hang Squat Clean | 165 lbs 1 High Hang Squat Clean | 175 lbs 1 High Hang Squat Clean | 185 lbs 1 Hang Squat Clean | 135 lbs 1 Hang Squat Clean | 145 lbs 1 Hang Squat Clean | 155 lbs 1 Hang Squat Clean | 165 lbs 1 Hang Squat Clean | 175 lbs 1 Hang Squat Clean | 185 lbs 1 Squat Clean | 135 lbs 1 Squat Clean | 145 lbs 1 Squat Clean | 155 lbs 1 Squat Clean | 165 lbs 1 Squat Clean | 175 lbs 1 Squat Clean | 185 lbs 1 Push Jerk | 135 lbs 1 Push Jerk | 145 lbs 1 Push Jerk | 155 lbs 1 Push Jerk | 165 lbs 1 Push Jerk | 175 lbs 1 Push Jerk | 185 lbs 1 High Hang Squat Clean | 135 lbs 1 High Hang Squat Clean | 145 lbs 1 High Hang Squat Clean | 155 lbs 1 High Hang Squat Clean | 165 lbs 1 High Hang Squat Clean | 175 lbs 1 High Hang Squat Clean | 185 lbs 1 Hang Squat Clean | 135 lbs 1 Hang Squat Clean | 145 lbs 1 Hang Squat Clean | 155 lbs 1 Hang Squat Clean | 165 lbs 1 Hang Squat Clean | 175 lbs 1 Hang Squat Clean | 185 lbs 1 Squat Clean | 135 lbs 1 Squat Clean | 145 lbs 1 Squat Clean | 155 lbs 1 Squat Clean | 165 lbs 1 Squat Clean | 175 lbs 1 Squat Clean | 185 lbs 1 Split Jerk | 135 lbs 1 Split Jerk | 145 lbs 1 Split Jerk | 155 lbs 1 Split Jerk | 165 lbs 1 Split Jerk | 175 lbs 1 Split Jerk | 185 lbs

Comment · 0 Comments · May 14, 2013
Chris King CrossFit Initiative
pretty sure 245# is a Pr

Jerk 1-1-1-1-1 : 1065 lbs | Rx'd

Sets 1 Jerk | 185 lbs 1 Jerk | 185 lbs 1 Jerk | 225 lbs 1 Jerk | 225 lbs 1 Jerk | 245 lbs

Comment · 0 Comments · May 14, 2013
Chris King CrossFit Initiative
Pr!

Back Squat 1-1-1-1-1 : 1420 lbs | Rx'd

Sets 1 Back Squat | 225 lbs 1 Back Squat | 275 lbs 1 Back Squat | 295 lbs 1 Back Squat | 305 lbs 1 Back Squat | 320 lbs

Comment · 0 Comments · May 14, 2013
Chris King CrossFit Initiative
185 made the bar MU seem easy. fun wod

Up Ladder 5 : 6.0 rounds | Rx'd

1 Thruster 185 lbs 1 Muscle Up (Bar) 2 Thrusters 185 lbs 2 Muscle Up (Bar)s 3 Thrusters 185 lbs 3 Muscle Up (Bar)s 4 Thrusters 185 lbs 2 Muscle Up (Bar)s

Comment · 0 Comments · May 13, 2013
Chris King CrossFit Initiative
PR bell! Carlos had some real good tips about being more patient in the whole. was rushing it. tried 205...no dice

Snatch : 1 Rep Max : 195 lbs | Rx'd 10 lbs

Sets 1 Snatch | 195 lbs

Comment · 0 Comments · May 13, 2013
Chris King CrossFit Initiative
wasnt too bad weigth-wise, would like to get under this for reps. saved some for the 1RM snatch.

Snatch Balance : 1 Rep Max : 205 lbs | Rx'd

Sets 1 Snatch Balance | 205 lbs

Comment · 0 Comments · May 13, 2013
Chris King CrossFit Initiative
That was tough. Had a sub 7 mile to start... Goblet squats let me know my legs were cooked.

Chipper: 1600 m, Goblet Squats, Kettlebell Swings and 6 more : 22 mins 30 secs | Rx'd

Run, 1600 m 25 Goblet Squats, 70 lbs 25 Kettlebell Swings, 70 lbs Run, 800 m 20 Goblet Squats, 70 lbs 20 Kettlebell Swings, 70 lbs Run, 400 m 15 Goblet Squats, 70 lbs 15 Kettlebell Swings, 70 lbs

Comment · 0 Comments · May 11, 2013
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