Dodgeball at the 6:30 PM class!!!
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettle-bell swings, (35#/55#)
60 Sit-ups
70 Burpees
(compare to 4.28.10)
Quote:
"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder
Results:
Jon S - 27:05 (box, purple)
Katie V - 24:19 (26#, box, green)
Oleg - 18:51 (box)
Mike P - 18:20 (box)
Pat - 27:13 (box, green)
Joy - 23:45 (26#,box,green)
Lee - 24:31 (26#,box,black)
Kim G - 21:46 (box,blue)
Nina - 22:35 (box,jumping pull-ups)
Kevin B 26:56 rx
Mike T 19:22 rx
Keith 25:08 (box)
Brad 19:31 (box)
Dawn 27:26 (box, black band, 50 burpees)
Kyle 19:40 (box)
Becky C 21:10 (abmat)
Kara 22:19 (rom, purple band)
Cate23:58 (abmat)
Clay 16:48 rx
Patrick 19:40 rx
+Plentus 16:28 +70lb KB +GHD
Gabe 19:24 box
Rob Ph 18:39 45plate/abmat/band
Brian R 17:54 plate
Megs 15:16 abmat+10#plate
WW 21:51 30"box/jumping pu
Ben 22:32 30"box/green bnd/45# plt
Kathleen 22:56 /21"box/red band
Kelli 17:05 21"box/mat/band
Margot 17:16 box/band/mat
Mike Fab 22:54 30"box
Flounder 23:32 box/band/45
Denise 22:34 box/mf
Tidmore 19:12 2 ab/band/45
Kate 17:59 ab
Vinny 21:54 Rx+ 70
Josh 20:06 box/band
Mark R. 23:42 ?
Alison 16:51 ?
Randy 27:38 ?
Sandy 19:41 ab/band
Conn 22:25 box
Borden 27:09 box
JNa 23:12 scale
Shawn 23:51 dc hspu
Akeem 22:59 box/band
Mike S. 30:11 box/mf/35
Kristin T. 19:01 3ab
Roger??
Charles 21:31 box/45
Ernie 23:35 box/35
Nick 25:56 plate
Jess C. 21:03 3ab/2mf
Evan 27:53 ??
Sam B. 12:22
Zach 23:30 DB press/band
Cline 20:34 box/band
Debbie 24:20 ?
TP 5:47 half
James 18:31 Rx
Erika 21:55 band
30 Handstand push-ups
40 Pull-ups
50 Kettle-bell swings, (35#/55#)
60 Sit-ups
70 Burpees
(compare to 4.28.10)
Quote:
"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder
Results:
Jon S - 27:05 (box, purple)
Katie V - 24:19 (26#, box, green)
Oleg - 18:51 (box)
Mike P - 18:20 (box)
Pat - 27:13 (box, green)
Joy - 23:45 (26#,box,green)
Lee - 24:31 (26#,box,black)
Kim G - 21:46 (box,blue)
Nina - 22:35 (box,jumping pull-ups)
Kevin B 26:56 rx
Mike T 19:22 rx
Keith 25:08 (box)
Brad 19:31 (box)
Dawn 27:26 (box, black band, 50 burpees)
Kyle 19:40 (box)
Becky C 21:10 (abmat)
Kara 22:19 (rom, purple band)
Cate23:58 (abmat)
Clay 16:48 rx
Patrick 19:40 rx
+Plentus 16:28 +70lb KB +GHD
Gabe 19:24 box
Rob Ph 18:39 45plate/abmat/band
Brian R 17:54 plate
Megs 15:16 abmat+10#plate
WW 21:51 30"box/jumping pu
Ben 22:32 30"box/green bnd/45# plt
Kathleen 22:56 /21"box/red band
Kelli 17:05 21"box/mat/band
Margot 17:16 box/band/mat
Mike Fab 22:54 30"box
Flounder 23:32 box/band/45
Denise 22:34 box/mf
Tidmore 19:12 2 ab/band/45
Kate 17:59 ab
Vinny 21:54 Rx+ 70
Josh 20:06 box/band
Mark R. 23:42 ?
Alison 16:51 ?
Randy 27:38 ?
Sandy 19:41 ab/band
Conn 22:25 box
Borden 27:09 box
JNa 23:12 scale
Shawn 23:51 dc hspu
Akeem 22:59 box/band
Mike S. 30:11 box/mf/35
Kristin T. 19:01 3ab
Roger??
Charles 21:31 box/45
Ernie 23:35 box/35
Nick 25:56 plate
Jess C. 21:03 3ab/2mf
Evan 27:53 ??
Sam B. 12:22
Zach 23:30 DB press/band
Cline 20:34 box/band
Debbie 24:20 ?
TP 5:47 half
James 18:31 Rx
Erika 21:55 band
27 comments:
I don't know about the rest of the coaches, but I plan on having the 5:30 and 6:30 classes warm up with DODGEBALL. Just sayin'.
6:00am results
Jon S - 27:05 (box, purple)
Katie V - 24:19 (26#, box, green)
Oleg - 18:51 (box)
Mike P - 18:20 (box)
Pat - 27:13 (box, green)
Joy - 23:45 (26#,box,green)
Lee - 24:31 (26#,box,black)
Kim G - 21:46 (box,blue)
Nina - 22:35 (box,jumping pull-ups)
Nice work this morning guys...NIna and Kim made good progress toward the HSPU...keep at it, it takes time. Good luck to Oleg, on his MMA fight this Saturday in Allentown,PA....
Good luck, Oleg. KICK SOME ASS!!
Bring the PAIN, Oleg!
Can we please have another Kipping Clinic....:(
Thanks guys, I appreciate your support. Will do my best! I definitely feel stronger than before, great job CrossFit KOP!!
I second Nina on the Kipping thing, would be nice to learn how to do that
Do all reps for an exercise have to be done consecutively, or are you supposed to break it down into rounds? (i.e. 5 or 10 rounds of fewer reps for the same total # of reps...)
Mmm, dodgeball -haven't done that warm up in awhile. Sounds like a good rainy day game to get the juices flowing.
James:
You need to finish all of one before going to the next. All 30, then all 40, etc...
Oleg: Is your fight televised? Let us know how you do. The next BJ Penn!
Jason: of course not!!! :-) it's nothing big, an amateur Muay Thai fight (not MMA) with a small promotion in Allentown...well, it's kinda big for us - we will have 3 fighters from our camp competing on that day. Hopefully we will get it all on video (usually we do).
Ok, will get you posted
Oleg, I hope we never meet in a back alley. You have me scared!
Oleg- there is also a Brag Book at KOP to show off our athletes participation in sports and competitions outside of the box. Feel free to send me photos and information!
That goes for all!!
Also wanted tetimonials with photos.
stephanie@radicalhateloss.com
I third(?) the kipping clinic request. But only on a day I can make.
Melanie: fear not, I don't go to the back alleys too often; and I don't fight girls....well, unless they attack me with heavy/sharp weapons :-). We can probably put together a martial-arts-themed WOD - to teach you some practical moves, so you wouldn't be easily scared - up to our trainers
Stephanie: thanks for the info, I will try to come up with something
whoops, didn't get the memo on the dodgeball. sorry!!
the noon results:
rx:
Kevin B 26:56
Mike T 19:22
Keith 25:08 (box)
Brad 19:31 (box)
Dawn 27:26 (box, black band, 50 burpees)
Kyle 19:40 (box)
Becky C 21:10 (abmat)
Kara 22:19 (rom, purple band)
Cate23:58 (abmat)
. . . . I fifth, sixth and seventh a kipping class . . . . dead hang pullups are beginning to make me cranky.
we can definitely do some kipping teaching at the next open gym. i love to teach it. i can plan to be there and so will Mel, I think. Alt idea: snag me before or after a class.
Mike P: if you're at 6AM on Friday morning let's grab a minute post-class for a quick tutorial. Unless pull-ups are part of the WOD on Friday, in which case you probably won't be able to try a kip...
@ Coach Jeff - I'm down with that!
430 Results of the Chipper
Rx
Clay 16:48
Patrick 19:40
+Plentus 16:28 +70lb KB +GHD
Gabe 19:24 box
Rob Ph 18:39 45plate/abmat/band
Brian R 17:54 plate
Megs 15:16 abmat+10#plate
WW 21:51 30"box/jumping pu
Ben 22:32 30"box/green bnd/45# plt
Kathleen 22:56 /21"box/red band
Kelli 17:05 21"box/mat/band
Margot 17:16 box/band/mat
Mike Fab 22:54 30"box
70 of anything takes mental toughness, 70 burpees takes a will to get thru it! Nice Effort! I love watching your scales get smaller and smaller.
5:30 and 6:30 Chippers
Flounder 23:32 box/band/45
Denise 22:34 box/mf
Tidmore 19:12 2 ab/band/45
Kate 17:59 ab
Vinny 21:54 Rx+ 70
Josh 20:06 box/band
Mark R. 23:42 ?
Alison 16:51 ?
Randy 27:38 ?
Sandy 19:41 ab/band
Conn 22:25 box
Borden 27:09 box
JNa 23:12 scale
Shawn 23:51 dc hspu
Akeem 22:59 box/band
Mike S. 30:11 box/mf/35
Kristin T. 19:01 3ab
Roger??
Charles 21:31 box/45
Ernie 23:35 box/35
Nick 25:56 plate
Jess C. 21:03 3ab/2mf
Evan 27:53 ??
Sam B. 12:22
Zach 23:30 DB press/band
Cline 20:34 box/band
Debbie 24:20 ?
TP 5:47 half
James 18:31 Rx
Erika 21:55 band
6 people attended the 5:30. 24 TWENTY FOUR people invaded the 6:30. I seriously think you took a bus over. Holy cats! It definitely made for an epic game of dodgeball, that's fo' sho'.
Logistically we worked it out and you guys pushed through. Nice work. Congrats to Debbie for her second class.
BURPEES!!!
oh and don't forget about MindBody sign ups next time!
oops, that's supposed to be Mark B.
I would love a kipping clinic!
45# KB & medium green band.
what does box mean?
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