Coach Pappas teaching the fundamentals
Kathleen
Rachael
Killa- but the question remains...did she open her hip?!?
On the Minute complete:
4 Burpees and complete max rep Push Jerks (95#/135#) on the minute.
The goal is to reach 75 Push Jerks
(scale as necessary - weight and reps)
Community Notes:
CONGRATULATIONS TO TEAM KOP-We made it to Regionals! Our overall ranking is 11th in the Mid Atlantic Region. Our team members who will be competing June 3-5th at the Mid-Atlanic Regionals will be John, Mike, Kit, Aimee, Nikki & Cate. Thank you to all who competed making this an amazing OPEN Sectional!
If anyone would like to volunteer at regionals please email staff@tridentcrossfitva.com or andrea.seward@comcast.net.
CrossFit KoP will be hosting the Beat the streets fundraiser on 5.14 - everyone is welcome.
Mobility Monday:
Hip Extension. We will work on increasing the range of motion for our hips by using bands, boxes, foam rollers and balls to work out tight spots in and around the hips. Freeing up the hips helps not only with explosive moves like lifts and box jumps, but also with running. Mobility class with Jeff at 5:30PM & 6:30PM.
Quote:
"Hope costs nothing."
-Colette
Results:
Rx + 100 reps:
Mike V. 17:50
Danny 13:35
Aimee 18:26
Rx:
Tom S 16:39
Nina 25:55
Cate 12:50
Steph V. 19:34
Rob Ph 12:51
Kevin 15:55
Mike T. 21:54
Jerry 19:48
Olan 18:49
Chris S 14:50
Melinda 15:57
Miranda 15:55
Rob P 13:36
Results:
Rx + 100 reps:
Mike V. 17:50
Danny 13:35
Aimee 18:26
Rx:
Tom S 16:39
Nina 25:55
Cate 12:50
Steph V. 19:34
Rob Ph 12:51
Kevin 15:55
Mike T. 21:54
Jerry 19:48
Olan 18:49
Chris S 14:50
Melinda 15:57
Miranda 15:55
Rob P 13:36
Scale:
Pat P 20:05 @115#
Peterson 21:38 @125
Dianne 13:49 @53/33
Kristen T 15:31@73
Cline 29:00@105
Dorothy 13:56@75
Kristen SB 15:57@70/53
Sarah S 12:41@45
Kara 14:35@53
Tom H 13:57@65
Rachael 17:34 @ 55#
Brian 16:47 @ 115
Killa 17:57 @ 83#+2#
Megs 11:30 75#
Kathleen 11:51 @ 45#
JZ 20:32 @ 95#
Chuck 20:40 @ 95#
Gina 16:42 @ 45#
Denise 20:38@55#
Karin 17:33@50
Liz 20:59 @65
Laura 13:37@85
Flounder 20:52@95
Britney Form/Wood 18:00@15#
Donkey 14:00@75#
J.Na 11:47@35
Nicole S 14:42@75
Samantha 14:58@45(wallPU)
Jason B 11:56@115
JP 13:45@75/65
Sharon 54reps@55#
Jen S 10:39@75 (2burps)
Danielle 15:55@30#
Pat P 20:05 @115#
Peterson 21:38 @125
Dianne 13:49 @53/33
Kristen T 15:31@73
Cline 29:00@105
Dorothy 13:56@75
Kristen SB 15:57@70/53
Sarah S 12:41@45
Kara 14:35@53
Tom H 13:57@65
Rachael 17:34 @ 55#
Brian 16:47 @ 115
Killa 17:57 @ 83#+2#
Megs 11:30 75#
Kathleen 11:51 @ 45#
JZ 20:32 @ 95#
Chuck 20:40 @ 95#
Gina 16:42 @ 45#
Denise 20:38@55#
Karin 17:33@50
Liz 20:59 @65
Laura 13:37@85
Flounder 20:52@95
Britney Form/Wood 18:00@15#
Donkey 14:00@75#
J.Na 11:47@35
Nicole S 14:42@75
Samantha 14:58@45(wallPU)
Jason B 11:56@115
JP 13:45@75/65
Sharon 54reps@55#
Jen S 10:39@75 (2burps)
Danielle 15:55@30#
16 comments:
Congratulations team KOP I'm so proud of all of you!!!!
7am Rise 'n Shiner Results
Rx
Tom S 16:39
Nina 25:55
Pat P 20:05 @115#
Peterson 21:38 @125
Dianne 13:49 @53/33
Kristen T 15:31@73
Cline 29:00@105
Dorothy 13:56@75
I second that- best of luck to those moving forward, but congrats to all.
First, I want to congratulate everyone that competed in the Open!! Everyone put their heart into it despite what the WOD was and many hit PR's and accomplished more than they thought possible. That's what it's about right?
And congratulations to Team KOP for moving on to Regionals. I am looking forward to watching and cheering you on! I know you will represent us well!
Hey Timmy - I did 75# this morning. Thanks!
930am Results
Rx
Cate 12:50
Kristen SB 15:57@70/53
Sarah S 12:41@45
Kara 14:35@53
Tom H 13:57@65
This was a killer. At the rate I was going (2-3/min.), I thought that 75 was going to be a suggested goal and nothing more. Especially around 40.
But thanks to Peterson & Kristen T. and anyone else who pushed me to get through the last 10-15.
Congrats, Team KOP. I am so proud of your awesome performance! Can't wait to see you in action at Regionals!
What is the recommended time domain to get this done? My first thought was 15minutes or so and scale accordingly...
Thanks
Megs: This was brutal for me. I was thinking it'd be Grace-ish. I still haven't officially done Grace at 135, but have done some similar clean and jerk WOD at 135 with no huge issues.
I decided on 125 for this, and I really struggled. I did 10 my first round and then the most I got after that was 6 I think. The last 30ish I did 2-3 per round having to power clean each time. The hard part for me was not getting any rest. Always having to do those damn 4 burpees caused me to have a few rounds with only 2 presses and most to have 3.
I know I'm not answering your question as I don't know what the time domain should be, but it felt REALLY heavy to me... but I kind of think that was the point.
And kick ass Cline. Being able to string a few of them towards the end was awesome.
yes, I agree with Peterson - proud of you Cline, for sticking with it!!
530 Results
Rx
Chris S 14:50
Melinda 15:57
Denise 20:38@55#
Karin 17:33@50
Liz 20:59 @65
Laura 13:37@85
Flounder 20:52@95
Britney Form/Wood 18:00@15#
630 Results
Rx
Miranda 15:55
Rob P 13:36
Donkey 14:00@75#
J.Na 11:47@35
Nicole S 14:42@75
Samantha 14:58@45(wallPU)
Jason B 11:56@115
JP 13:$5@75/65
Sharon 54reps@55#
Jen S 10:39@75 (2burps)
Danielle 15:55@30#
Danny is ready for kalsu??? The cleans add a lot!
Aimee- pretty sure the 83# + 2# allowed me to fully open my hips, thanks for the tip! ;)
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