Katie V...strong Pull!
Prowler Races
Welcome to John C!
What do you do when your shoes fall off...keep pushing the prowler!
Sumo Deadlift
2-2-2-2-2-2-2
(compare to 8.23.10)
Cash out:
50 M prowler relay race
In teams of 3 or 5 (depending on class size), each athlete completes one 50M prowler push and then tags off to the next athlete who pushes the prowler back to the next athlete an so on. (95#ladies/135# gents) Scale weight according to team level and ability. Score is the total number of 50M prowler pushes in 5 minutes.
Community Notes:
7AM Endurance WOD - meet at CrossFit KoP
We are adding a NEW class to the schedule - 9:30AM Friday - Starting this week 10/21/11
Everyone has been asking...yes it's almost time for Wolverine - our house WOD. This will occur on 10/31 starting at 3:30PM, we will have an open running evening since this WOD takes longer to complete. Arrive at anytime between 3:30 & 6:30 but plan to be finished by 7:30PM. Costumes are welcome and encouraged!
Quote:
"There are seven things that will destroy us: Wealth without work; Pleasure without conscience; Knowledge without character; Religion without sacrifice; Politics without principle; Science without humanity; Business without ethics."
- Mahatma Gandhi
Results:
Rebecca 165
Kristin T 225
the NINA 255
Lee S 225
Mike P 375 PR
John K 273
Mike S 235
Manny 175
John C. 345
Susan 165
Lindsey 203
Chris T. 173
Katie V. 158
Kara 203
Jonathan 233
JZ 305
Schell 315
Keith 365
Brad 265
Arin 155
Joy 185
Kathleen 155
Nicole S 205
Sharon 275 (3Hundo Club X 1 rep)
Alison 210
Lauren 95
Steph 275
Kate 265
Oleg 235
Diego 265
Denise 225
Shoeless 425
Minjoo 185
Schell (yes, again) 275
Evan ?
Zac 385
Ernie 275
Nathan 125
Lisa 135
Luke 325
Jess C. 185
JNa 165
Akeem 265
2-2-2-2-2-2-2
(compare to 8.23.10)
Cash out:
50 M prowler relay race
In teams of 3 or 5 (depending on class size), each athlete completes one 50M prowler push and then tags off to the next athlete who pushes the prowler back to the next athlete an so on. (95#ladies/135# gents) Scale weight according to team level and ability. Score is the total number of 50M prowler pushes in 5 minutes.
Community Notes:
7AM Endurance WOD - meet at CrossFit KoP
We are adding a NEW class to the schedule - 9:30AM Friday - Starting this week 10/21/11
Everyone has been asking...yes it's almost time for Wolverine - our house WOD. This will occur on 10/31 starting at 3:30PM, we will have an open running evening since this WOD takes longer to complete. Arrive at anytime between 3:30 & 6:30 but plan to be finished by 7:30PM. Costumes are welcome and encouraged!
Quote:
"There are seven things that will destroy us: Wealth without work; Pleasure without conscience; Knowledge without character; Religion without sacrifice; Politics without principle; Science without humanity; Business without ethics."
- Mahatma Gandhi
Results:
Rebecca 165
Kristin T 225
the NINA 255
Lee S 225
Mike P 375 PR
John K 273
Mike S 235
Manny 175
John C. 345
Susan 165
Lindsey 203
Chris T. 173
Katie V. 158
Kara 203
Jonathan 233
JZ 305
Schell 315
Keith 365
Brad 265
Arin 155
Joy 185
Kathleen 155
Nicole S 205
Sharon 275 (3Hundo Club X 1 rep)
Alison 210
Lauren 95
Steph 275
Kate 265
Oleg 235
Diego 265
Denise 225
Shoeless 425
Minjoo 185
Schell (yes, again) 275
Evan ?
Zac 385
Ernie 275
Nathan 125
Lisa 135
Luke 325
Jess C. 185
JNa 165
Akeem 265
13 comments:
Love the new class time! I won't make it this week but I'll be there next week for sure :-) Thanks Aimee!!!!
6am
Rebecca 165
Kristin T 225
NINA 255
Lee S 225
Mike P 375 PR
John K 273
Mike S 235
Manny 175
Very good work on the SUMO's and seeing some really big numbers and PR's for SUMO. Prowler races were done with outstanding intensity, and especially The Nina, that furiously handled the men's 135# Prowler as if it was a empty shopping cart from Costco.
7am CFEndurance class
Endurance Benchmark WOD
HELEN
3 Rounds
400m Run
21 KB
12 Pullups
- with special focus being equaling out the splits of each of the 3 runs.
Lee 1:42/1:41/1:47...........11:14
Megs 1:47/1:53/1:54.........12:11
The Nina 1:46/1:54/1:57....12:22
Dianne 1:55/2:07/2:09.......16:43
Some Speedwork, 3x200m SPRINT with 30 sec rest in between. INTENSITY showed up this morning.
So bummed I will be missing Wolverine. I really wanted to give that one a go!
Bummed that I couldn't stick around for Endurance . . . Helen looks like fun.
looking back at last year, I like Ditty's Original
"WOLVERINA"
(6rds: 65#, 1/2 reps PU & SU, 600m run)
Haha guess I'm my own creature now..
Had to keep pushing, I didn't want my team to suffer on time because they got stuck with the new guy that can't tie his shoes right. Nice job guys!
John c.
4:30 results
JZ 305
Schell 315
Keith 365
Brad 265
Arin 155
Joy 185
Kathleen 155
Nicole S 205
Sharon 275 (3Hundo Club X 1 rep)
Alison 210
Lauren 95
Steph 275
5:30
Kate 265 Pr
Oleg 235 Pr
Diego 265 Pr
Denise 225 Pr
Shoeless 425
Minjoo 185 Pr
Schell (yes, again) 275
Nice effort guys. I know I harped on form tonight, but Sumo Deads are one of those moves where getting form down will allow for big weight increases, and sometimes people are just a slight tweak away!!
Props to the winning prowler relay team - Oleg,Diego, Denise and Jon - 12 rounds!!
John- shoes or no shoes, we are happy to have you aboard at CFKoP...Now we need your wife too!
SHARON!!!!!!! = BEAST!
Proud of you woman!
6:30 "But(t)" Class
Evan ?
Zac 385
Ernie 275
Nathan 125
Lisa 135
Luke 325 pr
Jess C. 185 pr
JNa 165
Akeem 265 pr
Nathan/Lisa/Jess C/JNa - 9 total for 2.25 PPPP (Prowler Pushes Per Person)
Evan/Zac/Ernie/Luke/Akeem - 12 total for 2.4 PPPP
YAY Sharon!! I love watching you step into your strength!! 300...YES! so fun lifting with you!
Sharon was struggling with the last couple of inches of the lift and refused to lose. It was awesome watching her power through for the full rep.
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