Maureen working hard for the Push-up!
9:30AM ladies take on ANGIE!!!
W.O.D. 2.8.10
"It's time for one of our favorite bench mark ladies..."
ANGIE
for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(compare to 9.8.09)
Video:
"CrossFit and Strongman" with Kurtis Bowler by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Massage:
On Saturday February 13th, We will be hosting Judith Gabriel, a Massage Specialist and Bodywork Therapist, who is offering Therapeutic Massage, Intuitive Bodywork (Collard Method), Rebirthing, Reflexology, and Chair Massage. Many of you know I typically travel to Reading to visit Judith for my massage therapy; she has 23 years experience. She graduated from PA School of Muscle Therapy in therapeutic massage and reflexology and has 20 years of training with world-renown bodywork specialist Patrick Collard, and 23 years of national/international training in Rebirthing.
At CrossFit Kop Ms. Gabriel will be offering deep therapeutic massage with corrective work, chair massage, and non-diagnostic reflexology.
Her rates are as follows:
$100-1-1/2 massage
$80-1-hr massage
$1.50 a minute up to 14 minutes for chair massage
$20 for 15 minutes
$40 for 1/2 hour of chair massage
$40-1/2 reflexology
$60 for 1-hour reflexology
Sign up now at the box:
She is worth it!!!
Judith will be at our facility on Feb. 13 from 9:30AM on... Appointments are limited so please book in advance by calling 973.885.8728 to schedule through Aimee.
Video:
"CrossFit and Strongman" with Kurtis Bowler by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Massage:
On Saturday February 13th, We will be hosting Judith Gabriel, a Massage Specialist and Bodywork Therapist, who is offering Therapeutic Massage, Intuitive Bodywork (Collard Method), Rebirthing, Reflexology, and Chair Massage. Many of you know I typically travel to Reading to visit Judith for my massage therapy; she has 23 years experience. She graduated from PA School of Muscle Therapy in therapeutic massage and reflexology and has 20 years of training with world-renown bodywork specialist Patrick Collard, and 23 years of national/international training in Rebirthing.
At CrossFit Kop Ms. Gabriel will be offering deep therapeutic massage with corrective work, chair massage, and non-diagnostic reflexology.
Her rates are as follows:
$100-1-1/2 massage
$80-1-hr massage
$1.50 a minute up to 14 minutes for chair massage
$20 for 15 minutes
$40 for 1/2 hour of chair massage
$40-1/2 reflexology
$60 for 1-hour reflexology
Sign up now at the box:
She is worth it!!!
Judith will be at our facility on Feb. 13 from 9:30AM on... Appointments are limited so please book in advance by calling 973.885.8728 to schedule through Aimee.
Quote:
"It is better to be hated for what you are than to be loved for something you are not."
-Andre Gide
Results: time - band/modifications
Hannah 40:23 green/KB swings
Cate 30:05 KB swings
Kara 30:34 black
Donkey 36:44 blue/floss
Kristen 33:02 blue
Kim 38:20 green
Nikki 19:20 rx
Maureen 16:34 black/50s
Mike F. 33:17 rx
Mike H. 20:55 rx
Jen S. 28:34 rx
Jeff H. 20:15 rx
Vincent 19:30 green/50s
Mel 11:35 green/50s
Joe A. 41:28 rx
Steve Z. 26:07 rx
Rob 25:10 rx
Kathleen 27:15 black
Grans 20:02 rx
Kerry 17:41 walking lunges/50s
Liz 21:42 box jumps/walking lunges
Results: time - band/modifications
Hannah 40:23 green/KB swings
Cate 30:05 KB swings
Kara 30:34 black
Donkey 36:44 blue/floss
Kristen 33:02 blue
Kim 38:20 green
Nikki 19:20 rx
Maureen 16:34 black/50s
Mike F. 33:17 rx
Mike H. 20:55 rx
Jen S. 28:34 rx
Jeff H. 20:15 rx
Vincent 19:30 green/50s
Mel 11:35 green/50s
Joe A. 41:28 rx
Steve Z. 26:07 rx
Rob 25:10 rx
Kathleen 27:15 black
Grans 20:02 rx
Kerry 17:41 walking lunges/50s
Liz 21:42 box jumps/walking lunges
Gina 24:57 black
Dorothy 24:57 black
Steph V. 34:58 blue/black
Olan 33:50 floss/deadhang
Jim C. 27:43 rx
Justin 27:28 blue
Ludwig 24:50 50s
Jerry 24:16 rx
8 comments:
Can anyone suggest a flour to use as a substitute for almond or coconut flour? I saw some at the store this weekend but it was $9.99...a little out of my price range.
I wanted to make the coconut encrusted chicken
Thanks,
miranda: are you eating paleo? if you're just trying to avoid gluten, you can try brown or white rice flour. corn meal i used on regular fish. but none of these options are paleo, obviously.
Miranda,
If you have a processor you can make your own almond flour and just pulse some raw almonds!!!
I broke my moms food processor so now we have none:(
Can i just crush the almonds with a hammer? Will that work? I am being serious people!
How about crush with a hammer and then roll over with a rolling pin!! Or heavy can.
Honestly, remind me and I will grind u up some! Trader Joe's has almond meal pretty cheap too. Much cheaper then a conventional store.
Ooooh Angie, I felt like she was coming up in the rotation soon. Too bad I decided to heed the wise words of yesterday's post and take today as a rest day. Good luck everyone, this is a great one to test yourself and really push through!
Miranda! Crushing the almonds with a hammer?! The visual is killing me! lol
Here is a site for $6.99 per lb, which is about what you pay for a lb of Almonds.
http://www.ohnuts.com/buy.cfm/bulk-nuts-seeds/almonds/almond-flour
Angie def tests u in a different way than a lot of other WODs. It wasn't easy but fun! Thanks Olen for the squat off at the end there!!
Aimee is there going to be a special wod on vday for two person teams...just want to know so I can save one of our classes this week!
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