12.30.2008


New Years Eve
2009 Barbell Complex.

W.O.D. 12.31.08
Involving 9 moves in sequence, 20 times.
Increase the weight after each set performed without setting down the barbell.
1. Power Clean
2. Front Squat
3. Push Press from Chest
4. Over Head Squat
5. Push Press from Behind the neck
6. Back Squat
7. Push Press from Behind the neck
8. OH Lunge (L/R)
9. OH Lunge (R/L)
Video:
note on the video...this is what I've been talking about with the Kegel's before lifts, etc. And that the stability doesn't always come from the "vanity" muscles like rectus abdominus. Let's not forget about transverse abdominis.
New Year Wishes:
When the clock strikes twelve on December 31st, people all over the world cheer and wish each other a very Happy New Year. For some, this event is no more than a change of a calendar. For others, the New Year symbolizes the beginning of a better tomorrow. So, if you look forward to a good year ahead, spread happiness with these wonderful New Year wishes.
Irish toast:
In the New Year, may your right hand always be stretched out in friendship, never in want.




12.29.2008


Breaking in the Boxes.

W.O.D. 12.29.08
"Kelley"
5 Rounds for time:
400M Run
30 Box Jumps (21"/25"/29")
30 Wall Balls (14/20)


Video:
Never Forget, CrossFit Hampton Roads - video [wmv] [mov]

Quote:
"If everybody was satisfied with himself there would be no heroes"
-Mark Twain

Results:
Jen C.-32:57
Danielle-34:24
Paul-33:04
Laura-33:04
Doreen-31:13
Aimee-31:17
Scott-32:27
Jason-39:30
Doug-33:02
Joe-54:42 (29" box)
Tim M.-47:59
Miranda-22:06 (3 rds)
Evan-26:45 (3 rds)
2009 Schedule.
Monday 5:30PM/6:30PM
Tuesday 5:30PM/6:30PM
Wednesday 6:00AM
Thursday 6:00AM
Friday 5:30/6:30PM
Saturday 12:00PM/1:00PM
Sunday 9:00AM/10:00AM

Reminders:
12/29/08- 5:30PM/6:30PM
12/30/08- open gym 7:30PM
12/31/08- 6:00AM
1/1/09 closed-"Happy New Year"
1/2/09- above schedule begins

12.28.2008

Sit-ups galore and Double Unders too.

W.O.D. 12.28.08
Annie +
50-40-30-20-10
Double Unders (sub Jump Rope 150-120-90-60-30)
Sit Ups
Push Ups

Article:
Click here to read about local affiliate CrossFit Apex.

Quote:
"There's no shame in knowing; the shame lies in not finding out."
-Russian Proverb

Results:
Laura 15:44
Aimee 16:04 (DU)
Josh 16:56
Doreen 17:05
Chris-20:24
Jeff 23:16
Nicole 25:00
Paul 25:06 (DU)
Danielle 27:50
Tim P. 28:00 (DU)
Cindy 28:30
Jason-33:36 (DU)
Tim M. 35:08 (DU)

12.27.2008



What do you do with Parallette bars?

W.O.D. 12.27.08
1 -100 M Sprint
2- Barbell Thrusters
3-Push Press
4-Parallette Push ups
5-KB SDLHP
6-Ring Dips
7-Pull Ups
8-WallBalls
9-KB Swings
10-Sit Ups
11-Squats
12-Burpees
Begin with 1 and then build up in succession completing the sequence backwards...2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1...all the way to 12 ending at 1.

Results-
Scott-28:53
Ted-29:33
Aimee-30:37
Josh-31:57
Jen C.-34:36
Doreen-34:59
Jason-37:45
Jeff-40:31
Tim M.-40:52
Jill-41:24
Ray-52:00
Joe A.-1:22:49

Video:
Gillian Mounsey by CrossFit South Brooklyn - video [wmv] [mov]

Quote:
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

12.25.2008


Merry Christmas!

W.O.D. 12.25.08 and 12.26.08
Rest Day.

Quote:
"I stopped believing in Santa Claus when I was six. Mother took me to see him in a department store and he asked for my autograph. "
-Shirley Temple

12.24.2008

CrossFit Total.

W.O.D. 12.24.08

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts.

Quote:

"Genius is one percent inspiration and ninety-nine percent perspiration"

-Thomas Alva Edison

Results:

Paul-625

Tim M.- 825

Scott- 780

Jason- 765

Jen C. -335

Joe-900

"Happy holidays to everyone!!!"

Just a reminder, Saturday (27th) class 9:00AM, Sunday(28th) 9:00 and 10AM, Monday (29th) class 5:30/6:30PM, Tuesday(30th) Open Gym 7:30PM, Wednesday (31st) class 6AM.

12.23.2008

The T-Shirts have arrived.
Shirts are $20.

12.22.2008

Happy 29th Birthday Danielle!
Danielle had to hold her wall sit until everyone completed their burpees, if she failed, burpees would have to be done again by all! Congrats Danielle for outlasting the burpees!!

Results from W.O.D. 12.22.08:
Lucky 7:
7 Rounds for time
7L/7R DB Snatch
7 OHS
7 KTE

Jon-16:19
David-15:45
Paul-18:05*includes a good luck round (we think!)
Doreen-14:13
Danielle-16:38
Nicole-16:06
Jeff-16:53
Miranda-16:59
Hannah-15:04
Tim M.-21:46
Chris-21:48
Dawn-17:15
Jill-17:33
Jen C.-19:09
Doug-17:58
Joe A.-39:36
Laura-18:08
Tim P.-17:45

Notes:
See you all tomorrow for Open Gym at 7:30PM!
There has been talk of Fran, Cindy and Muscle Up work!!
All are welcome.

12.21.2008

Oh CrossFit Tree.
A CrossFit Christmas tree (courtesy of CrossFit North Atlanta): Athletic tape, stopwatch, marker, fractional plate. What's missing? Bar clamps? Jump rope?

W.O.D. 12.22.08
7 Rounds:
7L/7R DB Snatch (20/30)
7 OH Squat (45/65)
7 KTE

Article:

Quote:
Our greatest glory is not in never failing, but in rising up every time we fail.
-Ralph Waldo Emerson
W.O.D. 12.21.08

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups10 Push-ups15 Squats

Results:
Laura 16
Scott 16
Tim P. 16
Jason 11
Danielle 11
Jill 13
Aimee 24

Video:
"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]

Quote:
The road to success is dotted with many tempting parking places.
-Anonymous

12.20.2008

How strong are you?
W.O.D. 12.20.08
Deadlifts
3-3-3-3-3-3-3
Weighted Push-Ups
7-7-7-7-7-7-7

Results:
Everyone loves strength days, and today was no different. Amazing PR's were set today!
Joe A.-previous 335/PR 415 *featured above
Lisa- previous 115/PR 155
Doreen-previous 150/PR 165
Hannah-previous 180/PR 200
Jeff-previous 205/PR 220
Paul-previous 245/PR 275
Tim M.-previous 235/PR 350
Jason-previous 305/PR 350
Scott-340
Doug-275

Video:
"Cueing the Hamstring: CrossFit Basic Barbell Certification" - video [wmv] [mov]

Quote:
"The greatest barrier to success is the fear of failure"






12.19.2008


Holiday Schedule.
Saturday 12.20-9:00/10:30AM Class
Sunday 12.21-9:00/10:00AM Class
Monday 12.22-5:30/6:30PM Class
Tuesday 12.23-Open gym 7:30PM
Wednesday 12.24-6:00AM CrossFit Total (Back Squat, Press, Deadlift)
Thursday12.25-REST DAY, NO CLASS
Friday 12.26-REST DAY, NO CLASS
Saturday 12.27-9:00AM Class
Sunday 12.28-9:00/10:00AM Class

Click here for the Basic Strength Standards for Men and Women

Quote:
"Remember, the greatest gift is not found in a store nor under a tree, but in the hearts of true friends."
- Cindy Lew
Awesome Airbrushing.
W.O.D. 12.19.08
3 minutes of:
Barbell Thrusters/Jump Rope
3 minutes of:
SDLHP/KB Swings
3 minute of:
Push Press/Mt. Climbers

Sharing:
If you would like to share your birthday, post to comments so we can make sure to remember you on your special day...in a special way!

Other notes:
Thank you all for coming out last night to our 1st annual CrossFit KoP holiday outing. It was great to get together outside of the gym and everyone looked smashing in their street clothes!!

Quote:
"Live as if your were to die tomorrow. Learn as if you were to live forever."
-Gandhi

12.17.2008

Fight gone Burpee.
W.O.D. 12.17.08
3 One minute rounds of:
SDLHP (55/75)
Push Press (55/75)
KB Swings (35/25)
Burpees
Wall-Balls (20/14)
-rest One minute between rounds

CrossFit Kids W.O.D.
SDLHP (15)
Push Press (15)
KB Swings (10)
Burpees
Wall-Balls (4)

Workout for a cause:
January 10th, "Fight Gone Bad" workout at CrossFit Generation.
Click here to get more details.

Quote:
"Being ready is not what matters. What matters is winning after you get there."
-LtGen Victor H. Krulak, USMC April 1965

12.16.2008

Open Gym.12.16.08
Tonight from 7:30 to 8:30.
All are welcome.

There will be no indicated W.O.D.
Skill work or CrossFit HQ W.O.D. of your choice.

Quote:
"Learning how to learn is life's most important skill"
.

12.14.2008



For the love of lunges.

W.O.D. 12.15.08
3 rounds for time:
400M Run
Walking Lunges 100M
100M Sprint
25 Burpees

Our very own:
Hannah Marley was featured on the CrossFit Head Quarters affiliate page today!
Congrats Hannah!!

Video:
Coming Soon..."Every Second Counts" - video [wmv] [mov]

Article:
Doug Chapman of HyperFit USA writes about "Clock Whores": Read the article.

Quote:
The first and the best victory is to conquer self." -Plato

Results:
Doreen-26:11
Hannah-30:41
Paul-25:13
Nicole-34:20
Jeff-29:16
Lisa-29:16
Miranda-30:52
Jason-34:30
Doug-26:58
Joe-46:46
Jen-27:01
Laura P.-26:20
Tim P.-25:25


Perfecting push-up form.

W.O.D. 12.14.08

7 Rounds of:
15 Med Ball Cleans
15 Push Ups

Video:
"Fran", CrossFit Dental

Time Results:
Some worked for time some worked for form.
Time results below.
Brooke 16:30
Hannah 15:20
Jeff 18:16
Doug 14:31
Lisa 20:30
Paul 17:50

Nicole, Cindy and Jen...amazing perseverance and determination today to perfect that form!

Quote:
"When you come to the end of your rope, tie a knot and hang on."
~Franklin D. Roosevelt



12.13.2008

Pulling away.
W.O.D. 12.13.08
3 Rounds for time:
21 SDLHP
50 KB Swings
12 Ring Rows
12 Sewer Rows

Article:
CrossFit Philly gets some press among the fighter girl crowd: Read.

Quote:
"If the mind is not first trained to enjoy hard work, to relish suffering, to address the unknown, then no program, no amount of training can be effective."
-Mark Twight

Results:
Tim M.-23:50
Hector-Raul-21:08
Hannah-19:25
Laura-16:40
Lisa-18:02
Jeff H.-17:37

12.12.2008

What a structure.

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Today you will work with a partner to complete MURPH.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Each partner MUST contribute a portion of each exercise.

Notes:

Post your top 2 favorite "fire me up" song titles and artists to comments. With that we will create our first official CrossFit KoP iPod mix...


Quote:

"Courage is endurance for one moment more"
-Unknown Marine Second Lieutenant in Vietnam

Results:
The sisters-Danielle, Missy, Becky-29:38
Hannah/Paul-28:28
Jason/Jill- 29:29
John/Miranda-25:55
Laura/Hector-Raul-24:09
Lisa/Jeff-26:10
Aimee/Joe-34:36
Tim/Jen-33:21

12.11.2008


Tis the Season.
Although we don't have class tonight,
the below is a little at home WOD for you to accomplish on your own.
Post time to comments.

W.O.D. 12.11.08
3 Rounds for time:
50 Squats
50 Sit-Ups
10 Jump Squats
10 Burpees
10 Push-Ups

Other notes:
We will be adding classes in January.
If there are times you would like to see on the schedule, post to comments as well.
Gift Certificates for CrossFit KoP or personal training
make great Holiday gifts for friends and family and are available now.
See you all tomorrow, Friday December 12th at 5:30PM or 6:30 PM!

Quote:
"Never worry about the size of your Christmas tree.
In the eyes of children, they are all 30 feet tall."
-Larry Wilde, The Merry Book of Christmas

12.10.2008

Birthday Burpees for Danielle.
"Whew, glad she's only 12!"
Happy Birthday Danielle!!

W.O.D. 12.10.08
Power Cleans
3-3-3-3-3-3-3

CrossFit Kids W.O.D.
21-15-9
DB Thrusters 8lb DB
Pull-ups
Danielle 8:20

Video:
CrossFit Hampton Roads presents "Estrogen": [wmv] [mov]
-watch to the end of the Video, even if you aren't interested in the partner WOD.

Results:
Jason 150
Tim 195
Hannah 85
Doug 175
Joe 225 *nice PR!
Danielle 90
Lisa 85
Paul 135
Jeff 125
Doreen 90
Jeff S. 195

Quote:
"Your never too old to become younger."

12.07.2008


Balls to the wall.
W.O.D. 12.08.08

Karen:
150 Wall-Balls for time


Holiday Notes:

We have scheduled our 1st Annual Holiday Outing for Thursday, December 18th at Rock Bottom. The outing is for all CrossFit KoP members, CrossFit friends, relatives and significant others...all are welcome. The festivities will begin at 5:00 PM for all that can make it for "Happy Hour"...or anytime after...even if you just stop by to say "Hi" or for a quick drink; please join us in celebrating friends, CrossFit and the Holiday Season! If you have interest, please post to comments if you will be attending so we can reserve a special space for everyone!


Quote:
"No person is your friend who demands your silence, or denies your right to grow."
-Alice Walker

Results:
Tim M. (20) 10:28
Doreen (14) 6:30
Hannah (14) 9:13
Lisa (14) 8:57
Miranda (10) 7:16
Jeff S. (18) 9:55
Jen C. (10) 6:59
Jeff H. (20) 13:54
Jon (18) 20:36
Jason (20) 10:05
Paul (20) 11:38
Laura (14) 8:23
Tim P. (20) 13:34
Doug (20) 9:08
Hannah's Split Jerk.

W.O.D. 12.07.08
5 Rounds for time:
5 Push Press or Split Jerk
10 Burpees

Video:
Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]

Quote:
"You have to learn the rules of the game. And then you have to play better than anyone else"


Results:
Hannah-95/85-10:14
Tim-150/135-9:30
Jason-150/135-10:45
Jen-65-11:09

12.06.2008

Dueling Saturday W.O.D.'s 12.06.08.

W.O.D. #1
Fran
21-15-9
Barbell Thrusters (95/65)
Pull-Ups

Hannah 7:04
Jason 8:30 Rx'd
Tim 11:30

W.O.D. #2
Run 400M
50 Squats
25 Push-Ups

R.C. 25:53
Danielle 24:50
Jeff 23:57
Lisa 23:59
Margaret 24:36

Video/Article:


Quote:"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcomings; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat." -Theodore Roosevelt



12.04.2008


There is an artist among us.
W.O.D. 12.04.08

For form:
4 Rounds of-
12 Front Squat
12 Shoulder Press
12 Push-ups

4 Rounds of-
8 Back Squat
8 Push Press behind the neck
8 Pull-Up

"The difference between the impossible and the possible lies in a person's determination."
-Tommy Lasorda

12.02.2008


Joe and R.C. take on the 36" box.
W.O.D 12.3.08
4 Rounds for Time:
10L/10R Walking Lunges w/ OH Carry (30/45)
20 K-T-E
10L/10R DB Snatch (20-25 w./30-35 m.)
10L/10R Step Ups (20-25 w./30-35 m.)
20 Box Jumps

"Belief"
-courtesy of Again Faster


As a child, you can do anything. The future is an unwritten story, unencumbered by the fetters of harsh reality. Belief is easy to come by, as simple as hearing or seeing. Potential is infinite, and always given its due.
As we get older, living is no longer an exercise in blind faith. Doubt creeps in, and skepticism finds its way into our minds. The world gives us our knocks, and with each blow, the bounds of reality narrow. The vernacular of the impossible impregnates our speech and infects our actions, until we stay with the safe, the pleasant, and the known, afraid to push back against the unfamiliar and the difficult.
This unfortunate evolution leaves us unsure of our abilities, scared to display incompetence and unwilling to attempt the unknown. Terrified of another hard knock, we display only those traits with known rewards and certain payoffs. We become small and weak as the chains of doubt weave themselves into our lives. [keep reading]

12.01.2008


Tabata Something Else.

W.O.D. 12.1.08
20 seconds of work followed by
10 seconds of rest for 32 consecutive intervals:
8 intervals of Pull-ups or WallBalls
8 intervals of Push-ups
8 intervals of Sit ups
8 intervals of Squats

Total score is all reps from 32 total intervals.

compare to 8.19.08

and...we are voting on the final slogan for the T-shirts tonight!

Video:

Pat Sherwood on "The Idiot Suit," by CrossFit Again Faster


"The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences."


Results:
Tonya-365 (wallballs)
Nicole-323 (wallballs)
Miranda-316
Joe-202 Rxd
Tim-342 (wallballs)
Hannah-371
Doug-333 Rxd
Paul-342 Rxd
Doreen-412
Jon-314 Rxd
Margaret-302
Donna-304
Jen-293
Danielle-278
RC-217
Lindsay-319 (Wallballs)
Trisha-299 (Wallballs)
Jason-296 Rxd
Jeff-284
Liz-326 (Wallballs)