Dorothy - "NO scale for you"
WW
meet Brad...
...and Ross - welcome to CFKoP
Ciera overhead on the KBS
Tracy catching the HPC
30 Hang Power Cleans (75#/115#)
60 Kettlebell Swings (35#/55#)
20 Hang Power Cleans (75#/115#)
40 Kettlebell Swings (35#/55#)
10 Hang Power Cleans (75#/115#)
20 Kettlebell Swings (35#/55#)
rest for 2 minutes then:
Take 5 minutes to find your 1RM Power Snatch
*Your score be the time to complete the WOD + the weight of the Snatch
Mobility Monday:
Lateral mobility. We'll work on mobilizing areas of the back and sides that help with lateral moves by using med balls and stretches. This kind of work can improve range of motion in many gymnastics moves, and squats in general. Meet Jeff at 5:30 & 6:30 PM for Mobility Class
Community Events:
We are hosting an Olympic Lifting Certification with the "original" Coach B on October 22nd/23rd. Click here to register.
The CrossFit Sports Series will be in Queens, NY for a Stand-Up Paddle Race (WOD SUP) next weekend on August 13th. Click here for details.
Videos of the CrossFit Sports Series:
Miami highlights
Stand up Paddleboarding
Quote:
“Knowing is not enough; we must apply. Willing is not enough; we must do.”
- Johann Wolfgang von Goethe
60 Kettlebell Swings (35#/55#)
20 Hang Power Cleans (75#/115#)
40 Kettlebell Swings (35#/55#)
10 Hang Power Cleans (75#/115#)
20 Kettlebell Swings (35#/55#)
rest for 2 minutes then:
Take 5 minutes to find your 1RM Power Snatch
*Your score be the time to complete the WOD + the weight of the Snatch
Mobility Monday:
Lateral mobility. We'll work on mobilizing areas of the back and sides that help with lateral moves by using med balls and stretches. This kind of work can improve range of motion in many gymnastics moves, and squats in general. Meet Jeff at 5:30 & 6:30 PM for Mobility Class
Community Events:
We are hosting an Olympic Lifting Certification with the "original" Coach B on October 22nd/23rd. Click here to register.
The CrossFit Sports Series will be in Queens, NY for a Stand-Up Paddle Race (WOD SUP) next weekend on August 13th. Click here for details.
Videos of the CrossFit Sports Series:
Miami highlights
Stand up Paddleboarding
Quote:
“Knowing is not enough; we must apply. Willing is not enough; we must do.”
- Johann Wolfgang von Goethe
Results:
Paul: 13ish (scale)
Jonathan: 20ish (scale)
Cline: 12:58 (65/35) -- 85
Mike P: 18:56 (Rx) -- 85
Melissa 14:22 (35/18)--25#
Olan 14:48 (Rx) --135#
Victor 12:27 (35/70)--115#
Becca 17:17 (45/35-26/18)--55#
Joy 11:29 (35/18)--55#
Nicole Mc (35/18)--40#
Keith B. 19:07 (Rx)--135#
Tom H. 24:48 (75/45)--105#
Ciera 11:48 (65/18) --40#
Tracy 12:26 (35/18)--40#
Rachael 16:03 (55/35)--70#
Rakia 14:04 (18/35/53)--43#
Haunani 13:45 (15/18)
Kristen K 15:56 (33/26)
Matt 18:08 (33/26)
Aimee 8:42 (Rx)--90#
WW 12:24 (95/45)--95#
Brad 10:30 (35/65)--form
Dorothy 13:40 Rx--85#
Jeff 15:18 (105/55)--115#
Laura 8:57 (Rx)--80#
Mel 12:24 (Rx)--70#
Deigo 12:15 (25DB/35)--85#
Ross 12:23 (105/45)--65#
JZ 12:24 (95/35)--100#
Todd 11:45 (Rx)--103#
Sharon 17:15(Rx)--63#
Karen 13:28 (26.5/55)--85#
Christine 12:25 (65/25)--75#
Joe C. 16:36 (95/45)--95#
Tim G. 13:55 (115/35)--95#
Mike T. 15:02 (Rx)--135#
Lizzie 15:44 (65/35) 65#
Dan B 16:07 (85/35) 105
Dan Berg 19:20
Mahin 13:10 25/10, 35#
Chris G 12:10 75/35, 135#
Todd Buzz 15:06, 105
Jay E 15:53, 135
John Gil 16:43
Kevin N 16:07 75/35, 135
Rob Pl 11:50, 115#
Jen S 8:52, 90#
Randy 17:20 65/35, 75
Sheng-Ching 13:24, 83#
Terri (Form)
Jess S 17:13, 65/35, 65
Dianne 12:18 (33/18#) 55#
Chris T 11:56 85/35, 105#
Melissa 14:22 (35/18)--25#
Olan 14:48 (Rx) --135#
Victor 12:27 (35/70)--115#
Becca 17:17 (45/35-26/18)--55#
Joy 11:29 (35/18)--55#
Nicole Mc (35/18)--40#
Keith B. 19:07 (Rx)--135#
Tom H. 24:48 (75/45)--105#
Ciera 11:48 (65/18) --40#
Tracy 12:26 (35/18)--40#
Rachael 16:03 (55/35)--70#
Rakia 14:04 (18/35/53)--43#
Haunani 13:45 (15/18)
Kristen K 15:56 (33/26)
Matt 18:08 (33/26)
Aimee 8:42 (Rx)--90#
WW 12:24 (95/45)--95#
Brad 10:30 (35/65)--form
Dorothy 13:40 Rx--85#
Jeff 15:18 (105/55)--115#
Laura 8:57 (Rx)--80#
Mel 12:24 (Rx)--70#
Deigo 12:15 (25DB/35)--85#
Ross 12:23 (105/45)--65#
JZ 12:24 (95/35)--100#
Todd 11:45 (Rx)--103#
Sharon 17:15(Rx)--63#
Karen 13:28 (26.5/55)--85#
Christine 12:25 (65/25)--75#
Joe C. 16:36 (95/45)--95#
Tim G. 13:55 (115/35)--95#
Mike T. 15:02 (Rx)--135#
Lizzie 15:44 (65/35) 65#
Dan B 16:07 (85/35) 105
Dan Berg 19:20
Mahin 13:10 25/10, 35#
Chris G 12:10 75/35, 135#
Todd Buzz 15:06, 105
Jay E 15:53, 135
John Gil 16:43
Kevin N 16:07 75/35, 135
Rob Pl 11:50, 115#
Jen S 8:52, 90#
Randy 17:20 65/35, 75
Sheng-Ching 13:24, 83#
Terri (Form)
Jess S 17:13, 65/35, 65
Dianne 12:18 (33/18#) 55#
Chris T 11:56 85/35, 105#
Vinny: 10:32 (Rx) -- 145
Kate: 12:21 (1-arm swing) -- 90
JP: 18:15 (75/35) -- 75
Tim H: 17:40 (95/45) -- 85
Chucky: 16:24 (75/45) -- 100
Denise: 13:20 (65/35) -- 65
Katie: 13:49 (55/26) -- 55
Nick: 16:42 (95/35) -- 105
Arin: 12:31 (45/18) -- 55
Peterson: 16:21 (Rx) -- 115
Miranda: 11:18 (65) -- 95
Jason B: 12:01 (Rx) -- 115
Becky: 12:49 (45/18) -- 45
Donkey: 10:53 (Rx) -- 85
12 comments:
should it be time MINUS snatch weight as an incentive for bigger lifts?
In case anyone was wondering, if there are no women present in a class, Jason breaks out his "blue" material.
. . . my virgin ears were in a state of shock ;-)
I am pretty sure nothing was mentioned that was not mentioned to a class full of females as well. Ask Donkey. lol.
Also, does anyone know Paul's last name that was there this morning?
I'll testify to that. and likely, I've said worse.
Last night I dreampt that I was doing kettlebell snatches with the 53# bell. Hell yeah!
Oh course Aimee was telling me that I could've gone heavier. Now that she's back the scaling fest is over. :-( I'm gonna try to use the tapering excuse this week.
I'm not sure Jason can sensor himself, one of the reasons we like him! What would a Jason class be without a mention of nipples or loafs?
In morning class should be Paul Falco, first week of classes.
Ha, then get like two beers in him and the flood gates start coming out. I can't wait till the stink and drink this Sunday.
630
Lizzie 15:44 (65/35) 65#
Dan B 16:07 (85/35) 105
Dan Berg 19:20
Mahin 13:10 25/10, 35#
Chris G 12:10 75/35, 135#
Todd Buzz 15:06, 105
Jay E 15:53, 135
John Gil 16:43
Kevin N 16:07 75/35, 135
Rob Pl 11:50, 115#
Jen S 8:52, 90#
Randy 17:20 65/35, 75
Sheng-Ching 13:24, 83#
Terri (Form)
Jess S 17:13, 65/35, 65
Dianne 12:18 (33/18#) 55#
Chris T 11:56 85/35, 105#
Did you miss me?
I think that this workout beat Fran in number of attendees. Pretty exciting stuff right there.
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