Dorothy resting on the net
John G. our latest newbie
Tom H. up the rope
20 Thrusters (75#/115#)
2 Rope Ascents
15 Thrusters (75#/115#)
4 Rope Ascents
10 Thrusters (75#/115#)
6 Rope Ascents
5 Thrusters (75#/115#)
8 Rope Ascents
*Scale according to level and ability, the cargo net can be used to sub rope ascents if necessary.
Video:
Click here to check out a video tutorial on how to make tape grips. I used these at the recent Mid-Atlantic Regionals (thanks to Steph). Especially in the higher heat/humidity these will prevent against tears and rips during high volume Pull-ups/Knees to Elbows/Toes to Bar.
Community Notes:
Congratulations to the athletes who completed the Mid Summer Nights 5K last night: Tim, Laura, Megs, Kristin T. Nicole S & Kate.
2 Rope Ascents
15 Thrusters (75#/115#)
4 Rope Ascents
10 Thrusters (75#/115#)
6 Rope Ascents
5 Thrusters (75#/115#)
8 Rope Ascents
*Scale according to level and ability, the cargo net can be used to sub rope ascents if necessary.
Video:
Click here to check out a video tutorial on how to make tape grips. I used these at the recent Mid-Atlantic Regionals (thanks to Steph). Especially in the higher heat/humidity these will prevent against tears and rips during high volume Pull-ups/Knees to Elbows/Toes to Bar.
Community Notes:
Congratulations to the athletes who completed the Mid Summer Nights 5K last night: Tim, Laura, Megs, Kristin T. Nicole S & Kate.
Birthdays:
Today is one of our longest standing clients birthdays! Someone that dates back to our time at the FAC and who has completely changed their life through CrossFit. Happy birthday Cindy Handler!
Quote:
"Victory isn't defined by wins or losses. It is defined by effort. If you can truthfully say, 'I did the best I could, I gave everything I had,' then you're a winner."
-Wolfgang Schadler
Results:
Dorothy 75 29:30 (less 7 climbs)
John G. 115/95 32:30 (less 3 climbs)
Keith 95/45 32:00 (rope climb/ scale/net)
Tom H. 75 25:52 (1/2 rope climbs/net)
Sharon 65 33:00 (less 8 climbs/net)
Steve Z 19:00 (15#/ring pullups and rope scale)
Melinduh 27:00 (75#/rope scale and net)
Peterbutt 27:31 (95#/rope climbs)
Meghan 22:00 (63#/rope scale and net)
Pat P 24:52 (95#/rope sclae and net)
Mike S. 28:38 (65#/rope scale and net)
Nina 29:34 (75#/rope scale and net)
Bekah 18:37 (55#/rope scale and net)
Rx:
Plentus 34:02
Laura 23:55
Olan 28:40
Kevin 25:57
+Nikki 16:13, 95#Thruster, 1/2 ropes
Scaled in some fashions:
Brian R 25:09 95, 1/2 ropes
Shoeless Joe M 29:14, 95/Full ropes
Josh C 29:08, 115, 1/2 ropes
Jen Sly 19:14
Shawn T 16:56, 115#, 1/2 ropes
Katie F 13:44, 45/ 1/2 pulls
Warnek 13:24 (115, 1/2 ropes)
Rob P heat monster got him
Rachael 16:10 (55, 8 times up rope/net)
KSB 14:52 (55, 4 ropes)
Roman 13:36 (95, 1/2 ropes)
Kate 20:45 (75, 1/2 rope & net)
Jeff Hi 17:55 (95, 4 ropes)
Miranda 13:53 (55, 8 ropes)
Danielle H 18:55 (45, 8 net)
Kristin T 20:24 (75, 7 ropes)
26 comments:
6AM Early Sweat People:
Steve Z 19:00 (15#/ring pullups and rope scale)
Melinduh 27:00 (75#/rope scale and net)
Peterbutt 27:31 (95#/rope climbs)
Meghan 22:00 (63#/rope scale and net)
Pat P 24:52 (95#/rope sclae and net)
Mike S. 28:38 (65#/rope scale and net)
Nina 29:34 (95#/rope scale and net)
Bekah 18:37 (55#/rope scale and net)
Nice job everyone, way to get up the cargo net for the first time! Welcome back Steve!
Happy birthday to one of the sweetest people I know!! Cindy, you have always made me feel like I can accomplish anything at the box!! I hope you enjoy your day and I hope to see your beautiful face soon!
Happy Birthday, Cindy!!!! I miss you!!! You are such a beautiful, sweet person; but I love it when you get tough and push me past my comfort zone - like the time you told me my rope climb didn't count because I didn't touch the orange tape and you made me do it again :p
Or the time you helped me get through my first RX workout with RX pushups! You're the best! Enjoy your bday!
whoaa I used 75lb this morning.. not 95 ha
Happy Birthday Cindy!
Happy birthday Cindy! Although that means that there's a chance that the damn Handler WOD will be making the rounds again....
Happy birthday Cindy! Congratulations on all your successes at CFKoP
Happy Birthday Cindy! You have such a positive attitude and always have something encouraging to say!
Sam B
Repost with correct weights (thanks Nina, hope your hands feel better soon!):
6AM Early Sweat People:
Steve Z 19:00 (15#/ring pullups and rope scale)
Melinduh 27:00 (75#/rope scale and net)
Peterbutt 27:31 (95#/rope climbs)
Meghan 22:00 (63#/rope scale and net)
Pat P 24:52 (95#/rope sclae and net)
Mike S. 28:38 (65#/rope scale and net)
Nina 29:34 (75#/rope scale and net)
Bekah 18:37 (55#/rope scale and net)
Happy Birthday Cindy! You are such an inspiring woman! You go girl!
Happy Birthday Cindy! Have a great day!
Happy birthday, Cindy!! I hope you have a superb, kick ass day!
Happy Birthday Cindy!
Gonna be on the road for the next few weeks starting Monday. Recommendations for equipment-less WODs? Any web sites that specialize in these (so I don't have to wade through tons with kettlebells or pullups)?
Thanks.
Cline - go to Crossfitkop.com > learning center > away from home wod's
Happy Birthday, Cindy! I love your enthusiastic attitude around the box and I always appreciate your encouragement and motivation during wods!
Hope you have a great day!
Well, that was simple. Thanks Meighan! Gotta balance out all the beer and other non-Paleo delights that I'll be enjoying.
Cline - Amsterdam is a wonderland. Enjoy!
Happy Birthday Cindy! Enjoy yourself today!
Beach WOD 1:
1 Mile Run
3 Rounds of
10 Pushups
15 Situps
25 Air Squats
800 Meter Run
3 Rounds of
5 Pushups
10 Situps
15 Airsquats
400 Meter Sprint
All done on the beach in the early morning heat, is it approved?
- Gabe
Happy Birthday, Cindy! I hope we'll be seeing you more often b/c the box hasn't been the same without your presence.
Cline, you can always torture yourself with 100 burpees for time.
Cline- I'm sure if you request a WOD on the blog you will get multiple ideas! haha!
Gabe- great start to the summer, keep em coming! What was your time.
To the Nooners-Way to fight through that WOD today, solid effort all around from each athlete, I think you all push beyond what you were capable of...rope climbs are no joke. Kudos to all!
Aimee - took me 24 29, and it took my dad 31 and change. Great WOD, especially barefoot in the sand!
Gabe
Cindy.... Happy Birthday!!!! Enjoy the day!
430pm Results
Rx
Plentus 34:02
Laura 23:55
Olan 28:40
Kevin 25:57
+Nikki 16:13, 95#Thruster, 1/2 ropes
Scaled in some fashions
Brian R 25:09 95, 1/2 ropes
Shoeless Joe M 29:14, 95/Full ropes
Josh C 29:08, 115, 1/2 ropes
Jen Sly 19:14
530pm
Shawn T 16:56, 115#, 1/2 ropes
Katie F 13:44, 45/ 1/2 pulls
Olan,
Nice job!
You rocked that WOD.
6:30 results
Warnek 13:24 (115, 1/2 ropes)
Rob P heat monster got him
Rachael 16:10 (55, 8 times up rope/net)
KSB 14:52 (55, 4 ropes)
Roman 13:36 (95, 1/2 ropes)
Kate 20:45 (75, 1/2 rope & net)
Jeff Hi 17:55 (95, 4 ropes)
Miranda 13:53 (55, 8 ropes)
Danielle H 18:55 (45, 8 net)
Kristin T 20:24 (75, 7 ropes)
Happy Birthday Cindy!!!!
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