Thank you to the Judges and Volunteers this weekend at the CrossFit Mid Atlantic Regional Qualifier. From our generous KoP community the following athletes took the weekend to lend a hand - Steph V, Meighan, Jen S, Donkey and Jeff making the CF mainpage with this photo captured during the Thruster event on Friday!
5 Rounds for time of:
Row 250M
10 Push Jerks (95#/135#)
10 GHD Sit-ups
10 Ring Dips
Reminder:
Our first CF Endurance class begins at 6:30PM with Coach Pappas. The regular 6:30PM class will occur at the same time. Endurance class will be held outside. Meet Tim in the lobby prior to class.
Birthday:
Happy Birthday Kate with the K!!! Enjoy your day!
Quote:
"The true secret of giving advice is, after you have honestly given it, to be perfectly indifferent whether it is taken or not, and never persist in trying to set people right."
- Henry Ward Beecher
Results:
Nina 23:00 (95#,GHD, blkband,)
Kim G 25:48 (65#,abmat,ltblueband)
Howard (115#,blkbnd,GHD)
Jay E (135#,GHD,bluband)
Christ T: 22:42 (65, abmat, green)
Keith 27:28 (115, abmat, mf)
Kevin B 22:53 (115, ghd/abmat, dc)
Jen C 23:35 (85, ghd)
Jen S 33:32 (95, mf)
Rachel 24:04 (53, abmat, mf)
Megs: 22:10 (75, ghd, mf)
Tim P 22:09 (rx)
Jeff 21:51 (115, abmat, dc)
Results:
Nina 23:00 (95#,GHD, blkband,)
Kim G 25:48 (65#,abmat,ltblueband)
Howard (115#,blkbnd,GHD)
Jay E (135#,GHD,bluband)
Christ T: 22:42 (65, abmat, green)
Keith 27:28 (115, abmat, mf)
Kevin B 22:53 (115, ghd/abmat, dc)
Jen C 23:35 (85, ghd)
Jen S 33:32 (95, mf)
Rachel 24:04 (53, abmat, mf)
Megs: 22:10 (75, ghd, mf)
Tim P 22:09 (rx)
Jeff 21:51 (115, abmat, dc)
Jason: 22:46 (DC)
Aimee: 18:27 (Rx)
Clay: 24:34 (Rx)run
Gabe: 24:17 (95,ab,band)run
Nikki: 18:56 (Rx)run
Ben: 26:05 (95,ab,band)run
Dorothy: 23:31 (83,ab,blue)
Killa: 27:52 (85,band)
Karen: 21:17 (63,ab,stand)
Mel: 26:33 (83,blue)
Olan: 25:36 (Rx)
Mike T: 17:48 (115)run
Jerry: 24:47 (Rx)
Kathleen: 23:08 (53,ab,band)run
Keith: 22:54 (Rx)
Denise: 21:56 (55,ab,band)run
Daeen: 22:39 (95,ab,stand)run
Rachael: 23:10 (55,band)
Sandy: 22:16 (50,ab,band)
Daniela: 24:03 (55,ab,stand)run
Shawn: 21:10 (DC)run
Tony: 15:14 (95,SU)
Melinda: 22:38 (band)
Chris S: 19:52 (ab)
Calvin 31:55 (135/sit-ups/dc)
Roman 24:20 (115/sit-ups/dc)
Ditty 32:21 (75/GHD/blue)
Laura 25:46 (95/GHD/MF)
Kristin T 24:00 (95/abmat/green)
Rob Plu 20:05 (135/abmat)
Donkey 33:47 (95/abmat/black)
Sam B 16:49 (abmat)
Pooch 22:38 (75/abmat/green)
Kristen SB 24:05 (75/65/abmat/purple)
John G 24:03 (115/abmat/dc)
Calvin 31:55 (135/sit-ups/dc)
Roman 24:20 (115/sit-ups/dc)
Ditty 32:21 (75/GHD/blue)
Laura 25:46 (95/GHD/MF)
Kristin T 24:00 (95/abmat/green)
Rob Plu 20:05 (135/abmat)
Donkey 33:47 (95/abmat/black)
Sam B 16:49 (abmat)
Pooch 22:38 (75/abmat/green)
Kristen SB 24:05 (75/65/abmat/purple)
John G 24:03 (115/abmat/dc)
25 comments:
Happy birthday Kate!!! Enjoy your day!
Endurance WOD last night at park with crossfit Harlem. 10, 100m interval sprints followed by 3 runs over and back 100's of steps. Great workout and very interesting doing it around so many new yorkers just outside chillin! Syn was so welcoming- love the Cf community!! Planning on checking out empire city crossfit in TriBeCa- a box just getting started.
6am Results
Nina 23:00 (95#,GHD, blkband,)
Kim G 25:48 (65#,abmat,ltblueband)
Howard (115#,blkbnd,GHD)
Jay E (135#,GHD,bluband)
The 6amers were happy to get this in before it gets too stuffy, it'll get your sweat on.
Repost:
Bryn Mawr Running Co Presents a summer series of 5k runs in Ardmore. I have done this the past 2 years since it started and it's a fun friendly and well run race if you are thinking of trying another "local 5k" to test your skills. It's also a family friendly race in that it's 3 loops so if someone comes to watch you they get to see a good amount of you. I will be at all three. All races start at 7pm at South Ardmore Park, and it's pretty cheap too. You can drop in on any one single race too.
June 9 This Thursday
July 14
Aug 11
There are ~130 spots left to sign up for all 3 races for only $35.
For more information on this event please visit: http://brynmawrrunningco.com/nhp/midsummer.html
Direct Link:
http://campaign.r20.constantcontact.com/render?llr=4ganovdab&v=001qTUVg_-IEA6zf4Enz3jLyaDdH1oX6ctKU4m7aaiVHJofnAbQ4DZyqvM9BwhCC8ElvvE8lzVYEvlPkP7aLnHX2YdYJsuBcO4rJSFJYfIuRsr1EUkkh7f_DPtpwDWx6sLnhA1hoHNDeL9ori-luSy6WFo-bjyL61-oTTnkN-pr6pU%3D
PARTY!!!!!!
Hey everyone, I am having a backyard party at my house on Saturday, July 9th (starting at 3pm) to celebrate my husband's 40th. I plan to post up a flyer at the box but I wanted to let you know that you are more than welcome to come by. Seth Parsons is going to be catering this shingding for me so I know it is going to be gooooodd eating! A friend of ours will be playing acoustic guitar and Donkey will be spinning her fire. I will just need to know if you plan on coming so Seth knows how much BBQ to make (-: I will leave my email on the flyer so you can RSVP.
Happy Birthday Kate! Hope you have a great day.
Sam
Happy Birthday Kate!
Happy Birthday Kate! TP - Kate and I will be at the Ardmore 5k on Thurs! See you there! We will also be getting drinks afterwards to celebrate Kate's bday if anyone wants to join!
Happy birthday Kate - hope to see you tonight at the endurance wod :)
Happy Birthday Kate with a K!
Please note:
For those attending the Endurance class with Coach Pappas tonight, please check in with him before swiping in to class.
Everyone coming to the regular with Coach Plentus at 6:30 - please swipe in as you regularly do.
This will make it easier for us to keep track of who is coming to each class, since they are both scheduled at the same time.
Thank You! Jen S.
Thanks judges and volunteers! And happy birthday Kate!
Happy birthday Kate!
Happy Birthday Kate with a K!
Happy Birthday Kate!!
I will also be at the 5k!!
Happy Birthday Cate with a K
happy birthday, Kate! hope you enjoy your special day :)
9:30 results:
Christ T: 22:42 (65, abmat, green)
Keith 27:28 (115, abmat, mf)
Kevin B 22:53 (115, ghd/abmat, dc)
Jen C 23:35 (85, ghd)
Jen S 33:32 (95, mf)
Rachel 24:04 (53, abmat, mf)
Megs: 22:10 (75, ghd, mf)
Tim P 22:09 (rx)
Jeff 21:51 (115, abmat, dc)
Jen C. is that Grans making a celebrity appearance???
CFEndurance WOD results
Of course to kick off the new class built on working on your endurance, we did the "benchmark endurance wod called
"Death by 10meters"
With a continuously running clock, run 10 meters the first minute. The second minute run 2 X 10 meters. The third minute, run 3 X 10 meters. Continue as long as you can run the whole distance for that minute. This entire workout will take place between two lines 10 meters apart. At each turn-around, touch the line.
Olan 16
JZ 16
Nicole S 13
Shoeless 15
ShengChing 13
Charles 13
Lizzie 13
Rachael 13
JNa 13
Danielle 15
Megs 15
Even though this workout was down by the river, and not endorsed as T&P, it was just as "fun" - way to stick thru it guys and get some true work done to the cardio respiratory system!
6:30 Sweat People:
Calvin 31:55 (135/sit-ups/dc)
Roman 24:20 (115/sit-ups/dc)
Ditty 32:21 (75/GHD/blue)
Laura 25:46 (95/GHD/MF)
Kristin T 24:00 (95/abmat/green)
Rob Plu 20:05 (135/abmat)
Donkey 33:47 (95/abmat/black)
Sam B 16:49 (abmat)
Pooch 22:38 (75/abmat/green)
Kristen SB 24:05 (75/65/abmat/purple)
John G 24:03 (115/abmat/dc)
Great job everyone, way to hang in on a tough one! And yes Aimee, it was a Grans sighting this morning in Cate's class!
Thanks everyone for the birthday wishes! I'm disappointed I missed the endurance class, it looks like it was a fun one!
aim, shhhh!
Tim, I think I was wrong and I only made it to 12. I was one of the first people to die and I don't know if anyone stopped with me. sorry about that!
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