Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-April 23-2014

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

Skill/Strength - Work on MUs

Team Skill/Strength - Sled Pushes - ea mbr of team perform 3 pushes of 50M (M-add 180# - F-add 90#)

WOD

AMRAP 8

Squat Cleans @ 80% of 1RM

 

Bootcamp

Skill/Strength - Sled Pushes - ea mbr of team perform 3 pushes of 50M(add weight to make the push challenging)

WOD

5 rounds for time*

Bear Walk (Wall-Wall & Back)

Frog Jump (Wall-Wall & Back)

Crab Walk (Wall-Wall & Back)

Inchworm (Wall-Wall & Back)

*Between rounds 100M run

 

 

WOD-April 22-2014

CF WODs: 5,6,8,9am 4,5:30pm Bootcamp: 6am & 7pm XY: 5pm

Skill - Ring Pushups 5 x 10 (3 secs down-1 sec hold at bottom-come up and 1 sec hold at top)

Strength - Weighted Step Ups w/bar on back 5 x 5

WOD

AMRAP 12

5 Squat Snatch 95/65

10 Power Snatch 95/65

5 Manmakers 40/25

10 Renegade Rows 40/25

 

Bootcamp

Skill - Pushups on floor 5 x 10 (3 secs down-1 sec hold at bottom-come up and 1 sec hold at top)

WOD

20-18-16-14-12-10-8-6-4-2

Med Ball Cleans 20/14

Slam Situps 20/14

WOD-April 21-2014

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

Skill/Strength - 2 Sets of (3 HPC, 3 Front Squats, 3 Power Cleans, 3 Shoulder Press, 3 Push Press, 3 Push Jerk)*

*After ea set, perform 2 mins of DUs

WOD

4 rounds for time

50 DUs (Can sub 150 singles but work on DUs)

12 C&J 135/95

 

Bootcamp

Skill - 50 KB Swings for time

Partner WOD

AMRAP 15

Ea partner alternates with 500M row

Only one partner is working at a time. The non-working partner will perform AMRAP of 20 Air Squats/20 Lunges until the working partner completes 500M

Score is total meters rowed and total rounds of 20 squats/20 lunges

 

WOW (Workout of the Week)

10 rounds for time

1 min of rowing

Rest 15 secs

30 secs of Shoulder Press 95/65 (no dip)

Rest 15 secs

Score is total cals rowed and shoulder press reps

 

 

WOD-April 20-2014

Happy Easter: We are open!

Open Gym: 8:30am - 1pm - No Boxing today!

WOD

"Justin"

30-20-10

BW Back Squats

BW Bench Press

Strict Pullups

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

 

WOD-April 19-2014

CF Kids: 9am CF WODs: 11am, 12pm Yoga for Athletes: 12:30pm Buti Yoga: 1pm

WOD1

AMRAP 6

30-20-10

Wall Balls 20/14

T2B

 

WOD2

AMRAP 6

Cluster Ladder

4 reps at ea weight

Mens RX weights: 95/115/135/145

Womens RX weights: 65/85/105/115

WOD-April 18-2014

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

Skill - Work on HSPUs or HS Walks for 5 mins

Skill - Tabata Ring Rows (20 secs work/10 secs rest) for total reps (Advanced: put feel on box)

WOD

4 rounds for time

25 Box Jumps 24/20

25 KB Swings 53/35

25 Push Press 95/65

 

Bootcamp

Skill - Same as CF (Tabata Ring Rows skill)

WOD

12-15-21-15-12

KB Swings 53/35

SDHP 53/35

Goblet Squats 53/35

WOD-April 17-2014

CF WODs: 5,6,8,9am 4,5:30pm Bootcamp: 6am, 7pm CF Kids: 6:30pm XY: 6:30pm 4:30pm: 30 Spin/30 CF Bootcamp - Reserve a bike at http://therydestudio.com/ - Max 10 for this class

Skill - Work on Kipping or Butterfly Pullups for 5 mins

Strength - EMOM 10 perform 1 Power Clean (Start at 70% of 1RM and increase weight ea min if possible)

WOD

AMRAP 10

10 Power Cleans 155/105

10 Pullups

10 Burpees

 

Bpotcamp

Skill - Work on banded pullups for 5 mins

WOD

EMOM 12

2 DB Thrusters 40/25

4 Burpees

CrossFit Endurance Trainer Course

 

Sign up for the CrossFit Endurance Trainer course August 9-10, 2014

www.regonline.com/EndClintonIAAug2014

Spend two full days with the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. The CrossFit Endurance Trainer Course is an introduction to CrossFit Endurance and other factors which impact performance.

During the Course attendees will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. Attendees will learn proper run mechanics. This will include video taping and drills.

Attendees will learn more about CrossFit Endurance training & programming, nutrition, recovery, injury prevention & care. This Course will be presented by members of the CrossFit Endurance staff. Please wear clothing you can work out in, running shoes, and bring a wrist watch with a stop watch function. The endurance community is largely overtraining and this is an indispensable tool for learning how to effectively train someone and keep them healthy and ready for their next race.

 

 

April-Schedule at a Glance- Click to Enlarge

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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