Solid front rack position
Shawn in the hole on the way up!
Lindsey sprints it home!!
Who's behind the bar??
4 Rounds:
5 Front Squat (155/225#)
200M SPRINT
(Rounds are timed separately, rest as needed between rounds)
5 Front Squat (155/225#)
200M SPRINT
(Rounds are timed separately, rest as needed between rounds)
This workout is one variation of a Litvinos, more commonly know as a Litvis...lifting up VERY, VERY heavy stuff and running VERY, VERY fast. You should choose a weight in which the 5th rep will feel like the weight of the world, but you are still capable of doing it. A workout of this nature is metabolically devastating. You have FULL recover between rounds so on your run, you need to pretend there is a bull behind you...AS FAST AS YOU CAN! You will have 30 minutes to complete all 4 rounds if necessary and this will be taken from the rack.
Happy Birthday:
Sarah J...congratulations on your recent 1/2 marathon accomplishment!
Community Notes:
CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.
Quote:
"If you'd like to be good at something, the first thing out the window should be the notion of perfection."
-Scott Berkun
Results:
Rx:
Jay E 1:08/1:06/1:10/1:05
Keith :59/1:04/1:06/:57
Cate 1:09/1:09/1:14/1:13
Aimee 1:16/1:29/1:42/1:37
Happy Birthday:
Sarah J...congratulations on your recent 1/2 marathon accomplishment!
Community Notes:
CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.
Quote:
"If you'd like to be good at something, the first thing out the window should be the notion of perfection."
-Scott Berkun
Results:
Rx:
Jay E 1:08/1:06/1:10/1:05
Keith :59/1:04/1:06/:57
Cate 1:09/1:09/1:14/1:13
Aimee 1:16/1:29/1:42/1:37
Steph 1:19/1:23/1:30/1:24
Vinny :56/1:04/1:04/1:04
Scaled, but still heavvv-y:
Nina 1:22/1:20/1:11/1:13 (145#)
Pat P 1:10/1:16/1:09/1:08 (135#)
Mike P 1:03/:55/1:02/:56 (185,205#)
Jon Sch 1:30/1:09/1:15/1:14 (135)
Manny 1:20/1:10/1:32/1:27 (115#)
Lee S :59/:55/:57/1:04 (115#)
Paul F 1:34/1:35/--/1:24 (160#)
Tidmore 1:09/:57/:56/:53 (125#)
Nicole S 1:13/1:13/1:12/1:12 (95#)
Kristin T 1:04/1:07/1:07/1:03 (115#)
Doreen 1:14/1:17/1:18/1:14 (95#)
Dianne 1:19/1:15/1:07/1:05 (65#)
Kim G 1:16/1:13/1:12/1:10 (75#)
Jonathan 1:01, 1:18, 1:11, 1:05 (83)
Susan 1:08, 1:08, 1:07, 1:10 (65)
Lindsey 1:10, 1:10, 1:13, 1:09 (105)
Meg 1:00, 1:00, 1:02, 1:01 (95)
Chris T 1:26, 1:33, 1:29, 1:48 (95)
Kara 1:41, 1:34, 1:32, 1:34 (95/83)
Scaled, but still heavvv-y:
Nina 1:22/1:20/1:11/1:13 (145#)
Pat P 1:10/1:16/1:09/1:08 (135#)
Mike P 1:03/:55/1:02/:56 (185,205#)
Jon Sch 1:30/1:09/1:15/1:14 (135)
Manny 1:20/1:10/1:32/1:27 (115#)
Lee S :59/:55/:57/1:04 (115#)
Paul F 1:34/1:35/--/1:24 (160#)
Tidmore 1:09/:57/:56/:53 (125#)
Nicole S 1:13/1:13/1:12/1:12 (95#)
Kristin T 1:04/1:07/1:07/1:03 (115#)
Doreen 1:14/1:17/1:18/1:14 (95#)
Dianne 1:19/1:15/1:07/1:05 (65#)
Kim G 1:16/1:13/1:12/1:10 (75#)
Jonathan 1:01, 1:18, 1:11, 1:05 (83)
Susan 1:08, 1:08, 1:07, 1:10 (65)
Lindsey 1:10, 1:10, 1:13, 1:09 (105)
Meg 1:00, 1:00, 1:02, 1:01 (95)
Chris T 1:26, 1:33, 1:29, 1:48 (95)
Kara 1:41, 1:34, 1:32, 1:34 (95/83)
Ditty 1:05/1:13/1:18/1:09 (110)
Megs 1:05/1:05/1:05/1:04 (95)
Miranda 1:05/1:07/1:08/1:10 (125)
Sheng Ching 1:25/1:21/1:23/1:18 (95)
Shoeless :59/1:01/1:05/1:03 (185)
Kate 1:00/:58/:59/:58 (120)
Katie 1:06/1:09/1:16/1:07 (75)
Nathan 1:26/1:52/1:38/1:39
Ph 1:14/1:30/1:40/1:37 (205)
Gabe 1:10/1:25/1:40/1:57 (165)
Mel 1:10/1:16/1:30/1:25 (100)
Olan :59/1:05/1:06/1:11 (185)
Dorothy 2:30/1:13/1:11/1:18 (95)
JZ :54/1:03/1:09/1:08 (155)
Shawn 1:04/1:08/1:16/1:45 (DC last round)
Dan G 1:09/:58?/:52?/:48? (135)
Tim H: 1:14/1:12/1:15/1:15 (135)
Arin 1:08/1:19/1:30/1:15 (65)
Karen 1:15/1:16/1:22/1:37 (75)
Tamas 1:06/1:13/1:13/1:14 (185)
Diego 1:01/1:10/1:07/1:06 (115)
Ernie 1:13/1:12/1:19/1:19 (115)
LP 1:03/1:00/1:01/1:01 (75)
Lisa 1:05/1:09/1:13/1:16 (85)
Zach :59/:57/1:02/:57 (185)
Evan 1:09/1:30/1:33/1:31 (105)
Nick :54/:55/:57/:50 (135)
Rob P. :50/1:08*/1:06/1:08 (165)
Golden :52/:57/:53/:54 (135)
Mahin 1:08/1:15/1:20/1:20 (35)
* stopped for car
LP 1:03/1:00/1:01/1:01 (75)
Lisa 1:05/1:09/1:13/1:16 (85)
Zach :59/:57/1:02/:57 (185)
Evan 1:09/1:30/1:33/1:31 (105)
Nick :54/:55/:57/:50 (135)
Rob P. :50/1:08*/1:06/1:08 (165)
Golden :52/:57/:53/:54 (135)
Mahin 1:08/1:15/1:20/1:20 (35)
* stopped for car
14 comments:
Sarah, happy birthday sweetheart!! I hope now that the 1/2 marathon training is over that you bring your smiling face to the box more! I hope you have a wonderful day and an even better year to come!
Happy birthday, Sarah! Looking forward to seeing you around more :)
Sarah J Way to Accomplish a Sweet Goal of yours, and Happy Birthday.
6am'er
I was impressed with everyones capacity to SPRINT these 200's which makes the effectiveness of this WOD all the better. The intensity was there with 15 athletes this morning, and may it stay with you throughout your day! It was fun just seeing Jay E's legs even move that fast.
Night classes, It's only 4 rounds, with plenty of rest, -so make it count!
Rx
Jay E 1:08/1:06/1:10/1:05
Scaled, but still heavvv-y
Nina 1:22/1:20/1:11/1:13 (145#)
Pat P 1:10/1:16/1:09/1:08 (135#)
Mike P 1:03/:55/1:02/:56 (185,205#)
Jon Sch 1:30/1:09/1:15/1:14 (135)
Manny 1:20/1:10/1:32/1:27 (115#)
Lee S :59/:55/:57/1:04 (115#)
Paul F 1:34/1:35/--/1:24 (160#)
Tidmore 1:09/:57/:56/:53 (125#)
Nicole S 1:13/1:13/1:12/1:12 (95#)
Kristin T 1:04/1:07/1:07/1:03 (115#)
Doreen 1:14/1:17/1:18/1:14 (95#)
Dianne 1:19/1:15/1:07/1:05 (65#)
Kim G 1:16/1:13/1:12/1:10 (75#)
impressive turnout 6am'ers!
good job sprinting and moving heavy weight!
Happy birthday, Sarah!
9:30 results
rx
Keith :59, 1:04, 1:06, :57
Jonathan 1:01, 1:18, 1:11, 1:05 (83)
Susan 1:08, 1:08, 1:07, 1:10 (65)
Lindsey 1:10, 1:10, 1:13, 1:09 (105)
Meg 1:00, 1:00, 1:02, 1:01 (95)
Chris T 1:26, 1:33, 1:29, 1:48 (95)
Kara 1:41, 1:34, 1:32, 1:34 (95/83)
Happy Birthday Sarah, and belated birthday Shoeless..and congrats to the new parents! Best of luckk!
ps...that ish was heavyy
Happy Birthday Sarah to someone who brightens my day whenever I see her. I hope to see more of you at the gym soon! Have a wonderful day!
Sarah, I am impressed by both your half marathon accomplishment and your knowledge of touch football. Good on ya! Hope to see you around the box more now!
Happy birthday Sarah! You're such a positive and friendly presence around the box and like the others I hope to see you around more now!
Thank you guys so much for the birthday wishes & sweet words! What a great bunch of people at KOP! See you all soon!! XOXO
6:30 SPRRIIINNNNTTTTTTTers
LP 1:03/1:00/1:01/1:01 (75)
Lisa 1:05/1:09/1:13/1:16 (85)
Zach :59/:57/1:02/:57 (185)
Evan 1:09/1:30/1:33/1:31 (105)
Nick :54/:55/:57/:50 (135)
Rob P. :50/1:08*/1:06/1:08 (165)
Golden :52/:57/:53/:54 (135)
Mahin 1:08/1:15/1:20/1:20 (35)
*stopped for car
great job working that rest and getting negative splits. This was a FAST class and very fun to watch you give it 100% on that sprint. Solid work.
That would be Megan B. behind that bar!
And Aimee......ouchy on my Hammy's today!
Kevin B.
Keith - NICEEEEEEEE Work!
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