CrossFit KOP

Thanks to CrossFit Generation for coming out to play today!
See you all at Sectionals!

W.O.D. 2.12.10
Interval Day

15 Hang Power Cleans (135#/95#)*
10 Push Jerks
5 Overhead Squats
250M Row
rest 2 minutes and repeat 3 rounds.

then

5 HSPU
20 Pull Ups
30 Double Unders
rest 2 minutes and repeat 3 rounds.

*We will scale weight to level and ability (135/95) (115/75) (95/65 or 35)

Seminar:
Just wanted to let folks know Robb Wolf is having an East Coast Paleolithic Solution Seminar Saturday, April 10 from 9am-5pm at CrossFit Hoboken!

Notes:
We are back to our regularly scheduled classes tomorrow...finally!

Video:
Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]"can you spot the familiar faces in the back ground?"

Quote:
In his forthcoming book, "Spirit of the Dancing Warrior," Jerry Lynch encourages athletes to embrace a more Eastern philosophical attitude toward their competitors. "The word 'competition' comes from the Latin 'competere' which means 'to seek together.' So look at your competitor as your partner. You seek greatness together. Let's say the world record holder lines up next to me. I'm thrilled. And I hope he brings his best game. Because if he does, I'll find out how good I am. I know for certain I will run my best, because the greatest competitors have shown up."

Results:

Rx

Sam G: 4:37/3:55/4:08/2:25/2:21/1:49

Warnek: 2:07/2:27/3:28/2:56/3:11/2:27

Jenny (CFG): ?/?/?/?/?/?

Aimee: 4:02/4:17/4:17/1:52/1:34/1:52

Swine: 6:30/5:53/8:21/2:08/2:25/2:03

Mike B: 4:36/4:26/4:27/2:06/2:07/2:26

Vince (CFG): 3:22/3:43/3:50/2:10/2:36/2:10

Barry (CFG): 2:23/2:54/4:41/1:09/1:53/1:50

John K (CFG): 4:25/6:30/5:20/1:42/1:14/1:41

Scale

Jen S: 8:42/5:05/5:34/3:25/3:52/2:59 (75#/HSPU)

Megs: 6:00/5:52/4:55/3:42/3:06/3:02 (65#/HSPU/SU)

Olan: 4:40/5:10/4:10/5:02/4:!2/4:35 (95/75#/?)

Kim: 4:14/4:20/5:19/3:49/3:39/3:46 (65/33#/HSPU/PU)

JZ: 9:38/6:54/7:50/2:21/3:08/2:29 (95#/SU)

Plentus: 5:36/6:22/6:45/1:14/1:23/1:43 (115/95/75#)

Dorothy: 3:17/3:20/3:40/4:06/3:49/4:28 (53#/HSPU/PU)

Justin: 3:45/3:46/4:04/4:25/4:17/3:13 (75#/HSPU/PU/SU)

Joe A: 6:52/5:19/7:40/10:39/-/- (HSPU)

Steph: 5:41/5:41/6:22/3:!1/3:19/3:44 (53#OHS/HSPU/PU/SU)

Mike F: 5:39/4:10/3:59/4:00/4:10/5:22 (115/95#/HSPU)

Pukie: 4:56/5:02/5:20/3:20/5:35/2:49 (HSPU)

Shawn: Ouchie

Kathleen: 4:20/4:19/4:51/4:!5/3:25/3:00 (35#/HSPU/PU/SU)

Sam B: 5:11/4:44/4:25/1:23/1:11/1:04 (115/95#/SU)

Laura: 4:26/7:51/5:11/3:30/3:03/3:21 (73#/HSPU)

Miranda: 7:36/7:04/6:24/5:47/5:27/-(65#OHS/SPU/DU)

Kerry: 4:11/4:05/3:28/2:09/2:51/3:01 (65#/HSPU)

Rob: 3:43/5:52/5:31/2:20/2:50/3:15 (75#OHS, HSPU)

Tim P: 2:46/2:44/2:38/1:50/1:32/1:35 (75#)

Melanie: 4:47/4:25/4:55/2:04/2:35/2:13 (53/33#/HSPU/PU)

Kari (CFG): 4:27/4:37/5:34/3:07/3:04/3:18 (95/75#/HSPU)