Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-July 24-2014

CF WODs: 5,6,8,9am 4,5:30pm Bootcamp: 6am & 7pm XY: 6:30pm NO CF Kids Today!

Strength - EMOM 7  3 TnG Power Cleans (Add weight each set)

Team WOD (As Many Sets as possible with 4 mins at ea station with 1 min rest between stations)

1) 50M Sled Push

2) 50M Farmers Carry

3) 50M Tire Flips

4) 50 Ground-to-Overhead using axle bar

 

Bootcamp

Partner Skill - Seated Med Ball Throws - 20 Each

Team WOD *

AMRAP 18

5 DB Push Press 40/25

7 DB Hang Power Cleans

9 DB Reverse Lunge

*Each team member completes a round before switching partners

WOD-July 23-2014

CF WODs: 5,6,8am 12pm 4, 5:30pm NO 9am class today! No 30/30 class today! Bootcamp: 6am Oly/CFFB: 6:30pm

Skill - Barbell OH Walking Lunges 3 x 10

Strength - Good Mornings 3 x 10

WOD

For time

10!

Power Snatch 115/80

Bar (or Ring) MUs (Sub C2B Pullups if unable to do MUs)

HSPUs

 

Bootcamp

Skill/Strength - OH Walking Lunges with plates - 3 x 10 How heavy can you go?

WOD

3 rounds for time

400M Run

30 Jumping Pullups (Advanced: Pullups)

20 Box Jumps 24/20

 

WOD-July 22-2014

CF WODs: 5.6.8.9am 4&5:30pm Bootcamp: 6am & 7pm XY: 5pm

Skill - Pullup Development Program (7 reps)

Strength - Box Squats 5 x 5

WOD

"Helen"

3 rounds for time

Run 400M

21 KB Swings 53/35

12 Pullups

 

Bootcamp

Skill - Work on DUs for 5 mins

Skill - AMRAP 3  Reverse Burpees

WOD

EMOM 12

Odd - 10 KB Swings (Go as heavy as you can go without sacrificing form)

Even - 10 Burpees

WOD-July 21-2014

CF WODs: 5,6,8,9am 12pm Bootcamp: 6am CF Kids: 4:30pm Buti Yoga: 5:30pm Oly/CFFB: 6:30pm

Skill - Ring Pushups 4 x 10

Skill - Reverse Hypers 4 x 10

Strength - Split Jerks - Perform 5 at 50% of Max, Then perform 3 at 70% of Max, Then perform 3 x 3 at 80% of Max

WOD

For time:

20 KB SDHP 70/53 (Can use bar w/70 & 55)

100M Sprint

18 SDHP

100M Sprint

16 SDHP

100M Sprint

14 SDHP

100M Sprint

12 SDHP

100M Sprint

 

Bootcamp

Skill - Weighted Step Ups (Use DBs or KBs - Alternate Legs) 4 x 10

Team WOD

For time

Row 500M

30 Dynamic Pushups

Row 500M

30 Ring Pushups

Row 500M

30 Pushups

 

WOW (Workout of the Week)

For time

30 Thrusters 95/65

20 GHD Situps

400M Run

20 Thrusters 115/80

30 GHD Situps

400M Run

10 Thrusters 135/95

40 GHD Situps

400M Run

WOD-July 20-2014

Open Gym: 8:30am-1pm Boxing: 11am

Team WOD

For time

60 Cal Row

30 MU (Sub C2B Pullups if unable to do MUs)

60 Cal Row

30 MU

60 Cal Row

 

WOD-July 19-2014

CF Kids: 9am Buti Yoga: 10am CF Beginners Class: 10am Yoga for Athletes: 11am CF WODs: 11am, 12pm

WOD1

GG Team Sectional WOD #4

AMRAP 5

2 Thrusters 95/65

2 Burpee Over Box 24/20

4 Thrusters

4 Burpee Over Box

6 Thrusters

6 Burpee Over Box

...go up by 2 reps until time expires

 

WOD2

GG Team Sectional WOD #2

8 min to find

1RM OH Squat

 

 

WOD-July 18-2014

CF WODs: 5,6,8,9am 12pm 4,5:30pm Bootcamp: 6am

Skill - GHD Situps w/Med Ball throws - 4 x 10 (Go heavier on med ball ea set)

Skill - 4 x 10 Ring Dips/Ring Pushups

WOD

Modified GG Team Sectional #1

AMRAP 10

12 C2B Pullups

4 Deadlifts 275/185

12 HSPUs

4 Pistols

 

Bootcamp

Skill(s) - Same as CF

WOD

For time

50 Burpee Pullups

..Rest 2 mins ..then

30 Box Jumps for time

July 2014 Schedule

KQCF – July 2014

June

~ July 2014 ~

August

Sun

Mon

Tue

Wed

Thu

Fri

Sat

KQCF Potluck/WOD and Advocare Mixer Sunday, 7/13 at 1pm!

New Free CF Beginners class at 10am on Saturdays.

1

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

2

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

30 Bootcamp/30 Spin – 7am

Oly Class – 6:30pm

3

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

4

Happy 4th of July

Open gym: 8:30am – 1pm

5

CF Kids – 9am

CF WODs – 11am,12pm

No Yoga today!

Free CF Beginners class at 10am

6

Open Gym 8:30am – 1pm

Boxing – 11am

7

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CFKids – 4:30pm

Buti Yoga– 5:30pm

No Oly/CFFB tonight!

8

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

9

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

30 Bootcamp/30 Spin – 7am

No Oly/CFFB tonight!

10

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

11

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

12

CF Kids – 9am

Buti Yoga – 10am

CF WODs – 11am,12pm

Yoga for Athletes – 11:00am

Free CF Beginners class at 10am

13

Open Gym 8:30am – 1pm

Boxing – 11am

KQCF Potluck/WOD and Advocare Mixer at 1pm

14

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CFKids – 4:30pm

Buti Yoga– 5:30pm

Oly Class – 6:30pm

15

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

16

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

30 Bootcamp/30 Spin – 7am

Oly Class – 6:30pm

17

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

18

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

19

CF Kids – 9am

Buti Yoga – 10am

CF WODs – 11am,12pm

Yoga for Athletes – 11:00am

Free CF Beginners class at 10am

20

Open Gym 8:30am – 1pm

Boxing – 11am

21

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CFKids – 4:30pm

Buti Yoga– 5:30pm

Oly Class – 6:30pm

22

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

23

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

30 Bootcamp/30 Spin – 7am

Oly Class – 6:30pm

24

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

NO CF Kids Tonight!

XY – 6:30pm

Bootcamp - 7pm

25

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

Reebok CrossFit Games

26

NO CF Kids today!

No Yoga today!

CF WODs – 11am,12pm

Reebok CrossFit Games

Free CF Beginners class at 10am

27

Open Gym 8:30am – 1pm

Boxing – 11am

Reebok CrossFit Games

28

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

No CF Kids tonight!

Buti Yoga– 5:30pm

Oly Class – 6:30pm

29

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Bootcamp-7pm

30

CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm

Bootcamp – 6am

30 Bootcamp/30 Spin – 7am

Oly Class – 6:30pm

31

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Bootcamp - 7pm

Notes:

Check schedule for changes in Oly/CFFB, CF Kids and Yoga schedule.

More Calendars: August, September, October

Pricing Monthly unlimited: $85, Monthly unlimited discount (police, firefighter, military, student, (selected employers): $75, 55+ unlimited discount - $65,

3-month Unlimited: $220, 6-month Unlimited: $425 *Unlimited includes CrossFit, Bootcamp, Yoga, XY, Oly, Boxing

10 sessions *CrossFit only, *2-days per week Bootcamp only, *Yoga or XY only, *Oly only, *Boxing only: $50, *5-days per week Bootcamp only - $75,

Drop-In rate: $8 per session (after 1st session), CF Kids: $50 per month, Family Rate: (2-person) - $135 – Each additional family member $30 per month.

$5 per month discount for those set up for autopay – Excluding the $50 – 10 session option

May 2014-Members of the Month

 

 

 

 

May 2014 Member of the Month: Joy Evans

 

How did you get involved in Crossfit?

My husband Chris had been doing it for a few months. He told me I should just try it during Christmas break. I was only going to go a couple times and if I liked it I would start going in the spring. My first day I fell in love! Yes I was extremely sore I hadn't done much in a long time, but I became addicted almost instantly!

 

What was your first WOD/experience?

I don't remember the exact WOD but I do remember lots is squats! Well it seemed like a lot then!

 

When did you start coming to KQCF?

December 23 of last year.I only remember that II could barely sit at Christmas!

 

What are you short-term and long-term CrossFit goals?

My pull-ups have come a long way but I would to get more than one done at a time. Long-term... Well, my main goal was to live a healthier life. I feel like I'm off to a great start.

 

What is your favorite / least favorite WOD/movement?

I really enjoy any kind of lifting...I would have to say after 14.5 I really dislike bar facing burpees... Any kind of burpees really.

 

What do you do for a profession outside of CrossFit?

I work at prince of peace preschool and child care. I'm an assistant volleyball coach and I'm also a distributor for thirty-one and advocare.

 

What are your hobbies outside of CrossFit?

I love to paint.. I guess that might be obvious now. I also love playing volleyball. I play all year round indoor and sand. These are at the gym but I love boxing, xy, and Buti yoga!



How has CrossFit changed your life/mindset/etc?

Before I kept making excuses for not working out.

"Too expensive"

"I don't want to drive there"

"I have bad knees"

You name it I said it!

Now I can't wait to go to the gym and see how far I can push myself.

I feel stronger and more confident everyday.

 

Tell us 5 things we don't already know about you?

1) I'm one of five in my family (3brothers 1sister)

2) I know how to swing dance (well I use too)

3) I have a degree in interior design

4) I worked as a camp counselor in Pennsylvania for 8 summers.

(Chris and I met there)

5) I have two little girls. Taylor is 4

Reagan is almost 2.



Do you eat Paleo? What is your favorite paleo/non-paleo meal?

I do make some Paleo meals and snacks but other than that not really. I like cheese too much! I love a good steak with a baked sweet potato and green beans!  My favorite non Paleo is pizza... Hawaiian with jalapenos



 

 

 

May 2014 Member of the Month: Chris Evans

 

How did you get involved in Crossfit?

I have driven past the building every morning on my way to the gym that was open just down the road and I saw all these people at 5am doing some interesting things. Plus seeing it on TV made me more interested in it. After unfortunately talking with Dan on Saturday afternoon, I decided to come on a Sunday to check it out and came back the next day.

 

What was your first WOD/experience?

I don't specifically remember what the WOD was that morning. But I do remember doing a lot of Pistols and making some unique noises walking down the stairs for the next couple of days

 

When did you start coming to KQCF?

June of 2013

 

What are you short-term and long-term CrossFit goals?

My short term and long term goals sort of go hand in hand. I just want to consistently improve each day, physically and mentally.

 

What is your favorite / least favorite WOD/movement?

My favorite movements are chin/pull ups, double unders, cleans and something with running in it. Least favorite is anything squatting ie overhead squats, yuck...

 

What do you do for a profession outside of CrossFit?

I work at Ashford University, and I coach high school basketball at Prince of Peace.

 

What are your hobbies outside of CrossFit?

Movies, sleeping, being with my family, reading.



How has CrossFit changed your life/mindset/etc?

It's something I enjoy doing since it's competitive by testing yourself and against others. It has allowed me to do things that at first I wasn't too sure if I would be able to do because of my height. But I can relate to the environment that you are putting yourself through during a workout because of my basketball background.

 

Tell us 5 things we don't already know about you?

-I'm from Australia

-I played college and professional basketball

-I'm an only child

-I've played against or with 11 former or current NBA players.

-and I'm planning travelling to Gallipoli, Turkey next year with my father in April.



Do you eat Paleo? What is your favorite paleo/non-paleo meal?

My wife and I have tried some paleo and in all honestly it tastes very dry. I don't think I could every do a complete challenge. My favorite non-paleo meal is a good roast lamb or fish & chips from the corner store sitting on the beach back home.




 

April 2014-Members of the Month

April 2014 Member of the Month: Katie Frandsen

 


How did you get involved in Crossfit?

My friend Tanner used to do Crossfit. He told me about it and said I would enjoy it. Turns out I did!


What was your first WOD/experience?

My first WOD had back squat, front squat, and overhead squat. I remember there were 50 reps of each and there were three rounds. The next day I could hardly move and I knew I finally discovered something that was perfect for me.


When did you start coming to KQCF?

I started coming to KQCF last spring.


What are you short-term and long-term CrossFit goals?

My short term goals are to be able to do a ring muscle up, shoulder press 100, and power snatch 115. My long term goals would be to compete in next year’s open and possibly even make regionals!


What is your favorite / least favorite WOD/movement?

Some of my least favorite WOD movements are toes to bar, burpees, and running. I LOVE lifting. Basically anything with a lifting movement in a WOD is going to make me happy.


What do you do for a profession outside of CrossFit?

I am a full time student and work two jobs. I serve at Applebees and work at GNC.


What are your hobbies outside of CrossFit?

Outside of Crossfit I enjoy hanging out with friends. In the summer you’ll catch me outside doing something or another, probably on the river.


How has CrossFit changed your life/mindset/etc?

Crossfit has completely changed how I look at fitness and a person’s wellbeing. Working out is more than looking good, it’s about feeling good. Looking a certain way doesn’t even matter to me anymore. Instead of setting these standards of how I want to look, I focus on what I want to do.


Tell us 5 things we don’t already know about you?

I’m cat person.

My middle name is Marie.

I used to be in dance classes, for like 15 years... basically most of my life.

I’m also gay; I don’t know who knew that or not

I thoroughly enjoy gangster rap music.


Do you eat Paleo? What is your favorite paleo/non-paleo meal?

I do not eat paleo. I tried it; I just have too big of a sweet tooth. Healthy food isn’t bad; I mean I’ll totally chow down on some salmon and broccoli. My favorite meal would be almond pancakes with unsweetened applesauce.


 


 

 

April 2014 Member of the Month: Nic Phelps (Note: we didn't have a picture of Nic but thought he would appreciate the picture of the "brick shithouse")

 


How did you get involved in Crossfit?

I have worked out at school for about two years. I realized that weights at school was not cutting it. So my mom introduced me to Crossfit. She works out there all the time and i needed something to do during the winter and spring to stay in shape for football.


What was your first WOD/experience?

I cannot remember what my first WOD was. I just remember that i have never had this type of workout in my life and i knew that this is what i needed, to stay in shape for football. I wanted to come back. I wanted to be at the top of my game.


When did you start coming to KQCF?

I started going to KQCF about 4 months ago. I try and go to Crossfit as much as possible but i also go to OLY every Monday and Wednesday. I enjoy OLY a lot and it has really improved my form, strength, and look.


What are you short-term and long-term CrossFit goals?

My short-term goal is i want to reach the 700 pound club by June, Which is 200 bench, 200 clean, and 300 squat. I am really pushing for that goal. My long term goal is i want to live a healthy lifestyle and keep working out. I also want to play college football and to do that i need KQCF.


What is your favorite / least favorite WOD/movement?

My favorite lift is Clean, i  usually do power clean but i know with the knowledge that i learned at KQCF that i must switch to a clean squat in order to get my goal. My least favorite is over-head squat. Yep, those suck


What do you do for a profession outside of CrossFit?

I currently go to Camanche High School, I am a sophomore.


What are your hobbies outside of CrossFit?

My hobbies are; I play football, run track, play xbox and many other things in the drama department at my school.  I also enjoy Speech.



How has CrossFit changed your life/mindset/etc?

Crossfit has change my mind-set greatly. I realized that i must work hard for the goals that i want to achieve. It has change my life because i would not be lifting the weight i am today without Crossfit.


Tell us 5 things we don't already know about you?

I love my moped  :)


I work at the Camanche Marina in the summer


My mom works out more than I do!   Shout out to my Mom, Marla Schultz


Trying to still get my first Muscle-up


My other passion besides sports, is drama. I had a good part in the fall musical and am also in the spring play where I have a pretty descent part too.  I also like Speech.


Do you eat Paleo? What is your favorite paleo/non-paleo meal?

I do not eat Paleo but i have never tried it. I would probably try it when i am older but for right now i am going to eat like a normal teen. I love being a teenage because i can eat whatever i want and burn it off right away. Its good to be a teen...




 

 

 


 

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