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Grissim Connery
10-25-2008, 02:55 PM
There's a new workout on crossfit called king kong.

DL 450lbs (or 435 or something) x 1
Muscle up x 2
Clean 225 (or 255 or something...i could go check but i'm bein lazy) x 3
HSPU x 4

there's something about this workout that doesn't sit right with me. i mean i'll give everything a shot once for fun, but when watching the vids, the workout doesn't flow for some reason. at least that's how i feel. does anybody know what i'm talkin about? i can't put my finger on it.

Júlíus G. Magnússon
10-25-2008, 03:44 PM
I don't think you should expect that heavy deadlifts and cleans to "flow"...

Steven Low
10-25-2008, 05:19 PM
Yep, it's a pretty insane workout.. obviously you have to be able to move the heavy weight though. It's the cleans in particular that are probably the worst.

Allen Yeh
10-25-2008, 06:19 PM
The WOD was created by CF Alexandria.

The first guy to do it got a in the mid 7's I think when Anthony B. tried it he got 6 or so and Josh killed it with a mid 2.

Insane. I could do the cleans once and the deadlift not at all.

Kevin Perry
10-25-2008, 09:20 PM
Well now that I finally know what it is....


... it's going to take a very long time to be able to move around those numbers before I can even think of attempting this wod.

Dan Heaney
10-26-2008, 03:50 AM
There's a new workout on crossfit called king kong.

DL 450lbs (or 435 or something) x 1 455 is what I saw
Muscle up x 2
Clean 225 (or 255 or something...i could go check but i'm bein lazy) x 3 250 this too
HSPU x 4

there's something about this workout that doesn't sit right with me. i mean i'll give everything a shot once for fun, but when watching the vids, the workout doesn't flow for some reason. at least that's how i feel. does anybody know what i'm talkin about? i can't put my finger on it.

I saw 455 for DL and 250 for CL.

Yep, it's a pretty insane workout.. obviously you have to be able to move the heavy weight though. It's the cleans in particular that are probably the worst.

I agree 250 x 3 after DLs and MUs is by far the worst part. I'm going to give it a shot in the near future, if the CL were first and the DL 2nd I would have done it already.

Gant Grimes
10-27-2008, 08:06 AM
It looks like a strong, obviously heavy (due to low MUs and HSPUs) guy selected some things that he can do but very few other people can. I can do this; I just can't think of a reason why I'd want to. What's the point?

Dan Heaney
10-27-2008, 08:19 AM
It looks like a strong, obviously heavy (due to low MUs and HSPUs) guy selected some things that he can do but very few other people can. I can do this; I just can't think of a reason why I'd want to. What's the point?

I guess you could say the same about lots of WODs. I think it looks like fun. I like short/heavy WODs

Allen Yeh
10-27-2008, 09:03 AM
It looks like a strong, obviously heavy (due to low MUs and HSPUs) guy selected some things that he can do but very few other people can. I can do this; I just can't think of a reason why I'd want to. What's the point?

The affiliate was just playing around with some things and this is what came out of them messing around. One of the guys said the original workout was a 500# DL but after he tried it out he couldn't get the 2nd round so they lowered the weight.

Mike ODonnell
10-27-2008, 10:18 AM
It looks like a strong, obviously heavy (due to low MUs and HSPUs) guy selected some things that he can do but very few other people can. I can do this; I just can't think of a reason why I'd want to. What's the point?

some big guy getting even for all the 5k runs and high rep pullup workouts.....

Steve Liberati
10-27-2008, 12:01 PM
After trying this one sub'd (DL 405 and C 205), it became very clear to me that Josh and Anthony aren't human.

Gant Grimes
10-27-2008, 02:35 PM
I guess you could say the same about lots of WODs. I think it looks like fun. I like short/heavy WODs

Oh, I say that about several WODs. I'm all for heavy WODs, but unless you're in a position to get at least 4-5+ rounds in, you'd be better off just working those exercises.

Derek Weaver
10-27-2008, 07:02 PM
After trying this one sub'd (DL 405 and C 205), it became very clear to me that Josh and Anthony aren't human.

Very clearly not human athletes those two.

I think this workout may be just a tad too heavy (heavy emphasis on sarcasm) for most, but it is an interesting challenge.

There isn't a good reason to do a lot of WOD's other than to see if you can. Kind of like Century Club, and many other things involving Irish Whiskey or tequila. No good reason to do it, but you still do... and are damn proud of yourself.

Dan Heaney
10-28-2008, 04:57 AM
Oh, I say that about several WODs. I'm all for heavy WODs, but unless you're in a position to get at least 4-5+ rounds in, you'd be better off just working those exercises.

I think KK would almost have to be treated as a day where you are just working those exercises because it's not like you can do the CFWU and walk over and pull-455 and then clean 250 x 3, at least I know I can't. I do know what you mean though.

Anthony Bainbridge
01-08-2009, 05:20 AM
I tried King Kong again, weighed in at 167 and finished in 5:08. Probably would have been sub 5 but I failed my first clean. :mad: Could not imagine doing 2:30 like Josh - that's just crazy talk.

I actually like the workout and thinks it flows well ... nice mix of lifting + gymnastics.

To prep, I do a regular warmup followed by 3 sets of cleans (135, 185, 225) and 2 deadlifts (315, 405) ... then go time.