Happy Birthday MOM!
...and Happy Birthday CrossFit KoP...It has been two years exactly since we became an official affiliate!!
...and Happy Birthday CrossFit KoP...It has been two years exactly since we became an official affiliate!!
W.O.D 9.29.10
Complete five rounds for time of:
10 push press (75#/115#)
10 two 'fer burpees*
Complete five rounds for time of:
10 push press (75#/115#)
10 two 'fer burpees*
The Two 'fer Burpee -(an original created by Nicole Stach)-This movement is a burpee where your chest needs to touch the ground twice. Similar to the Two 'fer WallBall (a wall ball with two squats) which I'm sure many of you remember!
and
Timed 400M Sprint
Check out whats coming to KoP in 2011:
Check out whats coming to KoP in 2011:
CrossFit Kids Certification on April 9th/10th 2011
and
CrossFit Olympic Lifting Certification on October 22nd/23rd 2011
Click here to register for the Olympic lifting seminar with Coach B.
Notes:
Check out the side bar of the blog for the "meal of the day".
Notes:
Check out the side bar of the blog for the "meal of the day".
Quote:
"If someone says can't, that shows you what to do."
-John Cage
Results:
Joe A 14:49 (Rx, f)
Charlie 15:52 (Rx, f)
Laura 13:02 (Rx, f)
Ellie 15:33 (55, f)
Megann 19:20 (45, f)
SAZ 19:44 (65, r)
Bekah 16:36 (55, r)
Dianne 19:00 (43, r)
Sheng Ching 19:07 (45, r)
Mom 12:51 (22,r) *6rds 18:18
Olan 13:53 (Rx, f)
Deb 15:31 (Rx, r)
Dorothy 18:11 (Rx, r)
Donkey 15:27 (Rx, f)
Hannah 10:02 (Rx, f)
Rob Ph 10:04 (Rx, f)
Kevin 11:33 (Rx, f)
Jerry 12:26 (Rx, f)
Karen 13:18 (53, r)
Gabe 11:29 (65, f)
Tim G 11:50 (65, f)
Peterson 12:18 (95, f)
Brian R 11:08 (95, r)
Megs 13:47 (Rx, f)
Steph 17:26 (Rx, f)
Shoeless 13:52 (95, f)
Nikki 8:57 (Rx, f)
Mike F. 12:02 (Rx, f)
Jeff Hi. 13:33 (75, f)
Liz 14:10 (60, f)
Shawn 11:34 (Rx, f)
Katie 14:27 (45, f)
Denise 14:20 (45, f)
Granny 11:18 (Rx, f)
Sandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (RxSandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (Rx, f)
Danny 9:03 (Rx, f)
Results 400m:
Joe A 1:19
SAZ 1:33 (400m row)
Laura 1:28
Ellie 1:30
Sheng Ching 2:25
Megann 2:01
Charlie 1:16
Bekah 1:32
Dianne 2:19
Mom 3:13
Olan 1:15
Deb 1:29
Dorothy 1:41
Donkey 2:29 (500m row)
Hannah 2:00
Rob Ph 1:40
Brian R 1:22
Kevin 1:19
Karen 2:38
Gabe 1:17
Jerry 1:20
Danny 1:18
Tim G 1:23
Peterson 1:12
Megs 1:49
Steph 2:00
Shoeless 1:14
Nikki 1:22
Mike F. 1:53
Jeff Hi 1:29
Liz 1:36
Shawn 1:28
Katie 1:40
Denise 1:40
Granny 1:20
Plentus 1:03
Sandy 2:05
Chris C. 1:26
Borden 1:37
Miranda 1:43
Melanie 1:39
Vincent 1:33
"If someone says can't, that shows you what to do."
-John Cage
Results:
Joe A 14:49 (Rx, f)
Charlie 15:52 (Rx, f)
Laura 13:02 (Rx, f)
Ellie 15:33 (55, f)
Megann 19:20 (45, f)
SAZ 19:44 (65, r)
Bekah 16:36 (55, r)
Dianne 19:00 (43, r)
Sheng Ching 19:07 (45, r)
Mom 12:51 (22,r) *6rds 18:18
Olan 13:53 (Rx, f)
Deb 15:31 (Rx, r)
Dorothy 18:11 (Rx, r)
Donkey 15:27 (Rx, f)
Hannah 10:02 (Rx, f)
Rob Ph 10:04 (Rx, f)
Kevin 11:33 (Rx, f)
Jerry 12:26 (Rx, f)
Karen 13:18 (53, r)
Gabe 11:29 (65, f)
Tim G 11:50 (65, f)
Peterson 12:18 (95, f)
Brian R 11:08 (95, r)
Megs 13:47 (Rx, f)
Steph 17:26 (Rx, f)
Shoeless 13:52 (95, f)
Nikki 8:57 (Rx, f)
Mike F. 12:02 (Rx, f)
Jeff Hi. 13:33 (75, f)
Liz 14:10 (60, f)
Shawn 11:34 (Rx, f)
Katie 14:27 (45, f)
Denise 14:20 (45, f)
Granny 11:18 (Rx, f)
Sandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (RxSandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (Rx, f)
Danny 9:03 (Rx, f)
Results 400m:
Joe A 1:19
SAZ 1:33 (400m row)
Laura 1:28
Ellie 1:30
Sheng Ching 2:25
Megann 2:01
Charlie 1:16
Bekah 1:32
Dianne 2:19
Mom 3:13
Olan 1:15
Deb 1:29
Dorothy 1:41
Donkey 2:29 (500m row)
Hannah 2:00
Rob Ph 1:40
Brian R 1:22
Kevin 1:19
Karen 2:38
Gabe 1:17
Jerry 1:20
Danny 1:18
Tim G 1:23
Peterson 1:12
Megs 1:49
Steph 2:00
Shoeless 1:14
Nikki 1:22
Mike F. 1:53
Jeff Hi 1:29
Liz 1:36
Shawn 1:28
Katie 1:40
Denise 1:40
Granny 1:20
Plentus 1:03
Sandy 2:05
Chris C. 1:26
Borden 1:37
Miranda 1:43
Melanie 1:39
Vincent 1:33
32 comments:
Happy birthday Eileen!!! Always a pleasure to see your smiling face at the box. You make it feel more like a second home! I hope you have a wonderful day!
And congratulations Aimee for building CrossFit KOP to what it is today! You and the coaching staff make our box a truly special place to workout!
Happy Birthday mom! It's is great seeing you around the box these days. I hope you enjoy your special day.
If you take class, we will do birthday burpees for you.
Happy Birthday Eileen!!!!! And Happy Birthday to CrossFit KoP the Affiliate - changing lives every day!
Congratulations, Aimee (and happy birthday to your mom)! By the way, I had no idea I created the special burpee.... I hope the WOD goes well for everybody tomorrow!
Happy bithday Eileen! Mel said it best...it is "always a pleasure to see your smiling face at the box. You make it feel more like a second home!" Those words cannot be more true. Aimee takes after you in that her smile welcomes everyone into the Crossfit KOP family.
Congratulations Aimee and Jason and happy birthday to Crossfit KOP Affiliate. Yay!!!
Happy Birthday Eileen and congratulations to Aimee and Jason on two years as an affiliate. It's hard for me to think about a time before CrossFit and also hard to believe it's only been two years since we've known you both. I am so very proud of you!!!!
Eileen you inspire me with your generosity of spirit and the openness in which you encounter life. I hope you have a wonderful day filled with joy, laughter and love!
Happy birthday Eileen and congrats Aimee on 2 years! I'm so lucky to be part of such a great CrossFit affiliate!
6:00am results (f=floor, r=rack):
Joe A 14:49 (Rx, f)
Charlie 15:52 (Rx, f)
Laura 13:02 (Rx, f)
Ellie 15:33 (55, f)
Megann 19:20 (45, f)
SAZ 19:44 (65, r)
Bekah 16:36 (55, r)
Dianne 19:00 (43, r)
Sheng Ching 19:07 (45, r)
6:00am 400m
Joe A 1:19
SAZ 1:33 (400m row)
Laura 1:28
Ellie 1:30
Sheng Ching 2:25
Megann 2:01
Charlie 1:16
Bekah 1:32
Dianne 2:19
Great job 6am-ers! Especially proud of your all-out effort on the 400m cash out sprint!
happy birthday mil. most people would dread having their mother in law around so much but you add to our lives in a very special way. thank you for all that you do. today, aimee and i will attempt to say thank you.
and happy birthday to cf kop. i have become a major part of all of this but the gym is aimee's true brain child and idea. without her, i would still be sitting in my favorite blue chair watching harold and kumar for the 200th time. i love you baby, thank you for changing my life.
Please RSVP TODAY to me at stephanie@radicalhateloss.com if you will be coming to the CROSSFITKOP TREETOP ADVENTURE on October 30th. We have 13 KOPers and friends signed up for this field trip but would love more! Cost will be $35-40 dollars (depending if we hit 15 people). Money will be due by Friday. If after friday you decide you want to go, a reservation can be made at the same time as our group, pending availability for the regular admission price of $49.
Who's going?
Stephanie V, Kristin S, Ellie H +2, Wendy +1, Charles G, Karen L, Jeff & Cindy Handler +1.
happy bday mom & crossfitkop!!!!!!
Happy Birthday Eileen and Crossfit KOP! Congrats on 2 years Aim!!
Love Ya Momma B! Happy Bday!! :)
And congrats Aim - so proud of your accomplishments! From the words of Barat - "Great Success!"
Happy Birthday Eileen! It is always great seeing you at the box! I hope you have a great day!
And congrats on 2 years as an affiliate! I have been at KOP since the beginning and still see Aimee and Jason working as hard as ever to make it the best affiliate possible for all of the members. Thanks for a great 2 years, I look forward to many more!
Is the twofer burpee essentially a burpee with an extra push up?
i've not been a part of crossfit long, but joining has been the single best thing i have ever done in my life. looking forward to many years to come!!
happy birthday, eileen!!
i'm wondering what mel is wondering. burpee with extra pushup? or something much much worse?
Mel, you are correct.
Drop to the ground and touch the deck with your chest, do a push up and drop to the deck again and touch your chest, they do a push up, jump your feet in and complete the burpee.
Nicole was doing this for burpees without knowing it so I corrected her but told her I loved the way she thought so here it is. They suck!
Mom, como estas amiga?? Feliz cumpleanos!!
Happy Birthday Eileen! Love having you around the box.
Also congrats to CFKOP for changing lives for 2 years (so far). I second the fact that is has been a life-changer for me, and for that, I am grateful.
Also, on a non-birthday related note: there is an intro to Mountain Biking class at REI that I would like to take on Sunday, 10/10 - it's $65 if you are a member and they give you a bike for the day.
I know it's the same day as C&J clinic, but if anyone isn't doing that, and wants to do this, let me know.
Here's the link (there's 9 spots as of today): http://www.rei.com/class/42/session/13949
Happy Birthday Eileen! Its always a pleasure to see you around the box.
Happy Crossfit Birthday Aimee and Jason I'll never forget the excitement of when I looked at the crossfit affiliate page and saw a link for King of Prussa.
Happy birthday Eileen:)))) I hope you have the best day!!! It is always so nice to see you at the box!! What a great birthday gift getting to see your grandbaby at the 4D ultrasound later tonight!!! (Aimee I hope it wasn't supposed to be a surprise). You'll make the best grandmom!! Your always so nice to my kids:))))
Happy Birthday crossfitkop!!! It's been an awesome journey so far!!! Here's to many more years!!!!
Happy Happy Birthday Eileen!
Congratulations Aimee and best wishes for continued success!!
happy birthday, mom! you are such a treat to have around the box. my day is always brighter when i see you, no matter how amazing it was before.
i hope you have a wonderful, wonderful, wonderful day!
Is anyone intrested in watching the USAWcrossfit competition this weekend together?? I don't have a good enough computer set up to host but think it would be fun to do it together.
http://games2010.crossfit.com/blog/2010/09/free-webcast-usaw,837/
Wow...what a special day for such special people. Happy Birthday Mom!!! It's always an extra special day when you come to the box and one is greeted by your smiling face. You are always so cheerful and full of energy and positive.
And to Aimee and Jason...what a great place you have built. The two of you are always so willing to help and teach others and you have really built a great sense of community - welcoming everyone.
Happy birthday to all!!!
Lots of love on the blog today, and for a great cause. Our box Mom has been such a huge help in so many ways and we are all so grateful to share the special day with her. Happy Birthday, have a excellent week to the best KoP deli chef in the area.
4:30 class
Hannah 10:02 (Rx, f)
Rob Ph 10:04 (Rx, f)
Kevin 11:33 (Rx, f)
Jerry 12:26 (Rx, f)
Karen 13:18 (53, r)
Gabe 11:29 (65, f)
Tim G 11:50 (65, f)
Peterson 12:18 (95, f)
Brian R 11:08 (95, r)
400 m sprint
Hannah 2:00
Rob Ph 1:40
Brian R 1:22
Kevin 1:19
Karen 2:38
Gabe 1:17
Jerry 1:20
Danny 1:18
Tim G 1:23
Peterson 1:12
5:30 "We Take It From the Floor" Crew
Megs 13:47 (Rx)
Steph 17:26 (Rx)
Shoeless 13:52 (95)
Nikki 8:57 (Rx)
Mike F. 12:02 (Rx)
Jeff Hi. 13:33 (75)
Liz 14:10 (60)
Shawn 11:34 (Rx)
Katie 14:27 (45)
Denise 14:20 (45)
Granny 11:18 (Rx)
400m
Megs 1:49
Steph 2:00
Shoeless 1:14
Nikki 1:22
Mike F. 1:53
Jeff Hi 1:29
Liz 1:36
Shawn 1:28
Katie 1:40
Denise 1:40
Granny 1:20
Plentus 1:03
A shoulder-tastic workout for sure. You all rocked it. Shoutouts to Katie and Denise for using 45# on the push press when only last week they used 35# for FGB.
6:30 "If 5:30 Took It From the Floor, We're Gonna Take It From the Floor" Gang
Sandy 13:03 (35)
Chris C. 14:00 (95)
Borden 15:09 (85)
Miranda 13:07 (Rx)
Melanie 11:27 (55)
Vincent 9:00 (Rx)
400m
Sandy 2:05
Chris C. 1:26
Borden 1:37
Miranda 1:43
Melanie 1:39
Vincent 1:33
Great job pushing through and getting through that "cash out." Props to Vincent who crushed this wod.
Was I disqualified?
Danny - sorry bud!!! U rocked it today!
Aim - add:
Danny 9:03 (Rx, f)
great job Danny!
Sorry for the delay, but Happy Birthday Mom! I hope you had a wonderful day and enjoyed the sun since its a monsoon today! Thanks for being so supportive to your daughter, son in law, and to all of us!
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