W.O.D. 2.18.12

Jerk (Push or Split)
5-5-5-5-5

then
from the APEX Winter Combine
8 minute AMRAP Ladder: (1,1,1,2,2,2,3,3,3,4,4,4…etc)
Burpee Box Jumps (20 inch), Sit-ups, Kettlebell Swings

Kettlebell weight--Male: 53# Female: 35#

Community Notes:
We are adding a Tuesday NOON CrossFit class--beginning on 2/21.

Video:
"It's For Everybody: Matt Ramsey on The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.

Read:
Is this Paleo?

Quote:
“The only thing constant in life is change.”
- Francois de la Rochefoucauld

W.O.D. 2.17.12

a sight only a CrossFitter would understand

it was such a "BAC" why not pose for a photo!

Warm up= Catch Plentus

Andrea - working hard!

love the click of the heels Tim!

welcome Russell

3 Rounds for time:
400 M Run
20 Pull-ups
15 Lateral Jumps (paralette or hurdles)
10 Dumbbell Thrusters (25#/45#)

Community Notes:
Good luck to the athletes competing in the Winter Combine on Saturday at CrossFit APEX (John C, Nina, Gabe and Aimee)!! Spectators and cheerleaders are welcome.

Quote:
“In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.”
- Lee Iacocca

Results:
Kim G 18:11 Band/L/12
Drew 15:50 G/P/25
Gina S 13:48 BLK/P/15
Peterson 16:38 MH/35
King 13:06 R/P/30
Lee 10:53 Jump/MH/25
Rachel R. 16:49 G/P/30
Mike S. 17:08 MF/SH/25
Dianne 18:21 G/L/12
Manny 19:25 G/P/25
Pooch 17:00 G/SH/25
Paul 16:03 BLK/P/35
Chip 18:12 21"/35
Lauren 19:47 Jump/P/15
John S. 20:33 G/LH/35
Lam 15:14 MF/17"/30
Becca 20:45 MF/MH/20
Mark 14:34 G/LH/20
Alison 16:36 B/MH/25
Arin 16:51 SmG/P/15
Katie 18:07 G/P/15
Denise 18:18 P/20
KT 13:51 MH/25
Diego 16:26 P/25
Kate K 16:10 MF/P/25
Jerry P/45ROM
Luke 17:38 G/P/45
Mark 16:02 Row/P/35
keith 14:58 LH/45
Jason B 13:41 P/45
Liz 17:38 MF/P/15
Shawn 14:38 P/45
Randy: 18:31, 25/black
Borden: 16:42 25/Rx
Faby: 15:26 ROM
Melissa L: 12:28 20/Green
Pam: 11:49 25/Green
Nick: 16:48 35/Rx
Justin: 14:55 35/Rx
Melissa S: 17:25 Row/Step/Green Jump
Paul S: 16:48 Rx
Jen S: 14:16 Rx
Cate 12:54 Rx
Susan 16:46 25# PU-rom
Peter O 15:37 25#/band
Liz O 16:36 15#/band
Barb Z 18:18 15#band
Jim C 16:27 25#/band
Kim C 17:44 15#/band
Robin 19:44 15#/band
Russell 20:08 25#/band
Howard 18:17 35#/band/jump
Joe G 12:09 Rx
Becky 19:19 20#
Josh F 17:14 12#band
Dan L 17:36 35#/band
Peter W 14:40 35#
Matt G 18:36/35#band
Matt O 18:36/35#band
Jess C 16:10 25#/jump
Tim M 14:29 Rx
Kevin B 16:36 Rx
Sharon 25:42 25#band
Mike Fab 20:00 45#ROMPullup
Andrea 25:42 12#/band/jump
Dawn 20:33 15#/band
Jonathan 14:26 25#/35#/band

Mike V 12:22 (Rx LH)

Plentus 18:35 (Rx+ 20# vest/bench/50)

TP 11:16 (Rx P)

LP 12:27 (Rx SH)

Kate 11:40 (Rx P)

Vinny 11:01 (Rx P)

Megs 15:12 (Rx P)

Mike P 13:19 (Rx Bench)

Josh S 15:32 (MF,P,35)

JZ 13:59 (P,30)

Dang 15:25 (Bl,SH,35)

Steph V 17:41 (RR,P)

Mel 16:15 (P)

Travis 15:07 (Bk,SH,30)

Steph B 16:50 (Bk,P,15)

Olan 14:58 (MH,KB)

Dorothy 13:33 (P, KB)

Joe P 16:17 (2x45, 30)

Patrick 14:01 (P, 35)

Jeff H 16:26 (P, 20)

Rob Ph 14:46 (Band, P)

Brian R 15:04 (P, 35)

Lisa C 16:44 (P,G,12)

W.O.D. 2.16.12

The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row

*This will be completed in teams. The number of participants in each class will determine how many athletes are on each team. For an extra challenge, wear a weighted vest.

(compare to 5.1.09) or (11.28.09) or (12.30.10)

Recipe:
I love to cook (if a recipe contains about 5 main ingredients). Check out my interpretation of Butternut squash "Paleo" Lasagna.

Community Notes:
The open is less then a week away. The WOD's are being planned and standards set. Are you ready? So far CFKoP has 31 athletes signed up. Are you going to sign up? What do you have to lose? We will run the WOD as one of the daily workouts at CFKoP (either on a Friday or Saturday), you can perform the WOD if you attend on that day. If you pay the $20 click here and register you can compare your score to 26,000 + athletes across the world and possibly compete on the team or help contribute to our overall score. So... are you in?

A trip down memory lane:
Every curious where CrossFit KoP began? Click here to see what our first two boxes looked like and to view the video of our move. We encourage you all to take a trip down memory lane and view our old videos!

Quote:
“We don’t stop playing because we grow old; we grow old because we stop playing.”
- George Bernard Shaw

Results:
Sam/Mike V. 28:31 Rx+ (vest)
Gabe/Rob Ph 26:09 Rope Pulls
Steph/Dawn 30:13 Rope Pulls
Keith(vest)/Aimee(vest)/Paul 26:10 (53#kbs)
Fab/Brian R 26:55 Rope Pulls
Roni/Jen Sch 25:52 Rope Pulls
Rachael/Kathleen 29:45 Rope Pulls
Drew & King: 24:54
Kelly and Jay E: 27:21
Elyse (Rx) & Gina (Scaled): 29:09
Kristin T & Rebecca: 25:50 Scaled
Mike P & Tidmore: 29:29 Rx+30# vest
Josh & John: 27:21 Scaled
Chip & Peter: 27:19 Scaled?
Meg+Lily+Lauren: 25:33 Scaled
Tim P (20# Vest) & Oleg: 24:53 Rx
Kevin+Olan 28:05 Rx+70KB,20ftrope
Stasie+Anja 29:31 (8#/26KBS/Pulls)
Dorothy+Kate C. 23:41 (Rx+44KBS)
Joy+KSB 30:22 (10#/pulls)
Danny/MikeT/Tim M 24:31 Rx+vest,70KBS,20ft)

Photos:
Up the ropes

WOW boys those are some hot socks!

W.O.D. 2.15.12

Deadlift
1-1-1-1-1-1-1

and

Turkish Get up
1-1-1-1-1

Community Notes:
Happy Birthday Kristin T!

Quote:
“Conversation should touch everything, but should concentrate itself on nothing.”
-Oscar Wilde

Results:
Rebecca S 220# PR / 35#DB
Manny 200# PR / 26#KB
Mike S 245# / 35DB
Jonathan 275# PR / 26KB
Steph B 163#PR / 35#KB
Byrnse 335# PR / 70#KB
Pooch 245# / 35#KB
Drew 365#PR / 45# BB
Liz O 173/20
Katie 205/40
Jon S 365/70
Kim C 165/26
John 385/90
Susan 210/ no tgu
Peter 285/50
Tim M 335/70
Matt O 310/55
Jim C 285/70
Mike W 295/50
Sarah W 185/20
Andrea 193/26
Lindsey 195/35
Joy 215 PR / 35
Jackie 155/35 Pres.
Diego 275PR/44
JZ 315/65barbell
Matt 320PR/53
Luke 305/53
Marcel 235/45
Nate 275/35
LP 210 PR/55
Kate 300 PR/55
Megs 195/40
Ben 275/53 PR
Denise 235 PR/45
Joe P. 365/35
Erika 195/140
Lily 200 PR/35
Flounder 355/55
Paul 365/70
Faby 345 PR/70
Travis 335 PR/65
Jamie 300 PR/45
Jess C. 205/50
Stasie 183 PR/26
Sandy 163 PR/35
Jen S 265 PR/53
Conn 400 PR/70
Borden 375/55
Randy 305/45
Akeem 275/35
Jen Sch 165 PR/26
Charles 285/44
Russell 285/44
Robin 105/18
Sam B 190/75 bb
Nick 305/70
Balmer 435/97

NEW CrossFit KoP Men's and Ladies Long Sleeved T-shirts from Reebok are in and so are our Ladies Sweatshirts--Men's are on the way. Get yours today!

W.O.D. 2.14.12

Plentus, Vinny and Tim return from hiking Mt. Washington - Lions Head

St. Valentines Day Massacre
Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.

50 Wallballs (14/20#)
75 Kettelbell swings (35/55#)
100 Push Ups
150 Sit-Ups
200 Squats
800M Run

*Valentines, Friends and Family are welcome to come out to complete this workout.

(compare to 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09) we will run this workout at all classes today.

Birthday:
Happy Birthday Danny!!!

Quote:
"Constant dripping hollows out a stone."
– Lucretius

Results:
Megs/Jay E 22:08
Mike P/Tidmore 23:09 35#
Lee S/Sara 27:00 scaled
Alison/Arin 24:44 scaled
Gina/Heather 23:17 scaled
Drew/Jonathon 25:32 scaled
Mike S/King 27:04 scaled
Paul 17:12 (1/2,35kb,14med)
Aimee/Cate 20:23 ladies Rx + 45# plate
Susan/Matt 24:48 (35)
Meg/Kevin 24:52 (35)
Kara/Chris T 26:20 (25)
Jen S/Katie V 25:42 (25)
Lisa/Dianne 31:13 (25/10)
Keith/KT 23:53 scaled
Alison/Miranda 24:52 scaled
Ditty/Kate 23:18 scaled
Joe/Dorothy 32:05 scaled *50 burpees
Patrick/Ben 25:35 45kb/25#
Petersons 28:25 scaled
Ken/Mark 23:42 scaled
Lily/Nick 23:57 25#,10#
Annie/Kathryn 26:16 scaled
Ramon/Matt 27:10 scaled
Danny/Becky 22:43 (Rx/scale)
Kim/John 25:44 (scale/?)
Kathi/Cline 29:08 (scale)
Todd/Faby 21:15 (scale)
Travis/Justin 22:54 (25#)
Rachel/Josh 29:14 (scale)
Lam/Becca 26:15 (25/10)
Joy/Amy 27:24 (10)
Kate K/John 22:17 (25)
Rob/Mel 24:20 (45/15)
Roni/Kathleen 24:31 (15)
Dan/Diego 29:43 (45/15?)
Oleg/Olan 31:23 (25...50 burpees)
Dan/Tim M 21:09 (35)
Steph/Steph/Lisa 24:40 (?)

Photos:




Barb Z...up the rope for the first time today!

W.O.D. 2.13.12

Isa-Grace
for time complete:
30 Snatches (95/135#)
30 Clean and Jerks (95/135#)

Community Notes:
Don't forget to bring your Valentine for tomorrow's St. Valentine's Day Massacre.

Birthdays:
Jen C- GRANS!! We Miss you - and I know you still check this blog, so...Enjoy the 40! Happy Birthday Woman!
and
Happy Birthday Beth O!!

Quote:
"Knowing is not enough; we must apply. Willing is not enough; we must do."
– Johann Wolfgang von Goethe

W.O.D. 2.12.12

Annie
50-40-30-20-10
Double unders
Sit ups

then:
Max Pull-ups

Quote:
"He who hesitates is lost."
– Proverb