CrossFit KOP

3.20.2009

*results above from 1.23.09

W.O.D. 3.21.09

“Jackie"
1000 meter row
Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

**COMPARE to 1.23.09

Videos:

Jackie, Greg Amundson ...[wmv]
Jackie (CrossFit Kids)...[wmv][mov]

Asian Proverb:

He that will not reflect is a ruined man.

5 comments:

Anonymous said...: Results:
Paul 8:20
Scott 9:21
Mike M. 9:25
Sam 8:55
Doreen (green) 11:08
Jon 13:28
Jill (green,30#) 11:31
Jen S. (black,30#) 13:20
Cindy (black, 30#) 14:03
Jeff 10:54

Also....
Congrats to Doug who did "Murph" today with a 20# vest in 45:41
Kick Ass Doug!!!!

Lisa 13:51
Hannah 13:23; March 21, 2009 at 2:43 PM
Scott M said...: I would like to officially post this workout to pop up soon. Whos with me?

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters; March 21, 2009 at 2:46 PM
Anonymous said...: Scott, I'm down...Paul and Sam way to go sub 9 mins....Doug you're a beast!

I didn't make it to the game but I'm totally enjoying the collapse of UCLA..GO CATS!!!; March 21, 2009 at 3:10 PM
Anonymous said...: nice outfit today doreen! wow looking good!; March 21, 2009 at 7:48 PM
Miranda said...: Who is this anonymous that is posting...stop hiding and show yourself!

AWESOME time Doug. Way to go!; March 25, 2009 at 12:33 PM

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World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman

3.20.2009

5 comments:

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