CrossFit KOP

5.22.2009

Doug jumps 44.5"!!!

W.O.D. 5.23.09

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Power Clean (75% Body Weight)

Pull Ups

Video:

Tycen P. of CrossFit Dixie does "Grace" in 1:05: Video.

Quote:

"Each man is a hero and an oracle to somebody"

-Ralph Waldo Emerson

12 comments:

Joe A said...: Doug....Awesome feat! Represent for central PA! Must be the mountain air.; May 22, 2009 at 10:22 PM
Ray said...: That Tysen does Grace video was unbelieveable. A 1:05 Grace is freakish. Rep 27 was a little shaky on the standard, but still a superhuman feat by any yard stick. I'm not sure if I could do the bar that fast!

Yeah, Doug & Joe, what do they feed you guys up there? Must be the Rolling Rock pounders at the Rathskeller! Or, is it the sticky buns from The Diner.; May 23, 2009 at 8:07 AM
Joe A said...: Ray

I'm pretty sure its just driving on 322 near seven mountains.; May 23, 2009 at 9:02 AM
Ray said...: I did see a burning bush up those mountains once, but I didn't think anything of it at the time.; May 23, 2009 at 11:56 AM
Evan said...: Results fo today's WOD
Mike 95# 15:03
Nicole 65# 13:10
Jon 95# 13:40
Currin 95# 13:49
Miranda 75/80 14:26
Jen B. 50# 14:09
Joe 15# 26:17
Meighan 45# 10:26
Paul 125# 10:19; May 23, 2009 at 2:53 PM
Ray said...: Did this at home:

"Strength vs. Metcon"

3 Sets:
185 lb Inclined Bench Press 12 Rep
100 lb Cable Rows
100 Situps
Not timed

Followed By:

3 Rounds:
10L/10R 35# KB Thusters
10 Push Ups
10L/10R 20# DB Renegade Row
20 35# KB Swings
400 Meter Run
Time: 28:13

Friggin hot out!!

Time for a few frosty ones.; May 23, 2009 at 3:06 PM
Aimee Lyons said...: Nice job ladies and gents! Joe 15# on the cleans?? Hope that was a typo...or one arm?; May 23, 2009 at 5:49 PM
Anonymous said...: 1:05 Grace - while intensity is impressive -the athlete does not come to full extension in the push press/jerk. So most, if not all, of the reps were no counts. Take a closer look at the video and the affiliate blog comments.; May 23, 2009 at 6:00 PM
Evan said...: OOOOPPPS!!
Sorry Joe by bad on the 15#
Should be 155#; May 23, 2009 at 6:23 PM
Joe A said...: 15 lbs was real heavy...; May 23, 2009 at 8:30 PM
Aimee Lyons said...: Joe-yea was thinking 15 must have been a struggle. Haha!; May 23, 2009 at 9:12 PM
Ray said...: That was 100 sit ups total, not 3 sets of, but you probably figured that out ;).; May 24, 2009 at 12:52 AM

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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

5.22.2009

12 comments:

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