W.O.D. 11.28.11

Helen meets Grace - Barbells for Boobs video

100 Push Press (65/95#)
100 Overhead Squats (65/95#)

Reps can be segmented and completed in any order.

(compare to 11.1.10)

Mobility Monday:
Using the wall. We'll cover how to use a wall to improve hip and leg mobility by doing a variety of wall squats and stretches. Bring concerns or questions to Jeff at 5:30 or 6:30PM.

Community Notes:
If you have recently completed Fundamentals but not done the Nutrition session, Laura and Larry will be hosting the Paleo for performance workshop at 8PM on Monday 11/28.

This Thursday is the first Thursday (12/1) of the month and therefore we are hosting an open gym free to all members from 5:30PM-7:30PM. We are also looking for members who want to do a TEAM WOD with our kids in the "Steve's Club King of Prussia" program at 6:30PM. Post to comments if you are interested.

WOD & Wings is this Saturday (12/3) at CrossFit Delaware Valley. Who's in?

"Festivus" (our holiday party) is 12/15 at 5:30PM...remember to get your "holiday" outfits ready, bring a dish, some drink and a gift under $5.00 for the exchange. We will be providing food/drink in addition to any treats that are brought to the party.

Read:
"The Best of the Best": a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.

Quote:
"I am what I am because I have made myself so."
-Obert Skye

Results:
Rx:
Aimee 12:28
Cate 12:50
Keith 22:50
Kate 23:09
Shawn 20:43
Shoeless 31:32
Rob Ph 18:25
Dorothy 20:31
Balmer 23:22

Scale:
JP 19:58 /63
Mark 18:20 /45
Lee 17:52 /75
TP 15:10 /75
Lauren 15:36 /15
Jordan 21:23 /35
Chris T 16:35 /35
Paul F 19:41 /53
Barb Z 18:49/22
Hannah 19:10/53
Beth O 16:26/22
Kara 18:06/35
Mark B 21:25
Alexis 20:55/35
Flounder 23:31/65
Rachael 18:42/50
Becca 21:24/35 and 15
Jackie 13:58
Mike F 19:31/75
Katie V 23:39/45
P-Ditty 28:18/55
Oleg 24:06/75
Kathleen 18:15/35
KT 18:55/63
Jess S 22:19/35
Travis 26:02/65
Liz 15:58/33
Ben 25:55/45
Brian R 17:26/75
Mel 19:10/45
Dan 21:36/70pp
Gabe 20:31/65
Joe C 25:03/65pp
Jen S 30:31/DC
Kevin B 19:42/75
Megs 18:53/55
Joy 17:06/22
Mike T 15:53/75
Conn 22:29/63#
Randy 29:44/63
Justin K 24:38/75
Cline 22:54/63
Amol 15:47/45
Alison 20:09/15ohs/65pp
Akeem 23:35/35
Borden 20:44/75bcksq
Kathryn 21:55/35
Kate K 16:30/35
Erika 22:02 ?
Heather S 20:58/33
Laura P 18:44/55
Gina 20:42/35pp,25ohs
Schell 19:52/95pp,bamboo ohs
Christie 15:24/35
JNa 23:23/15


Photos:
Welcome to Lauren - learning the OHS via 100 reps!
Beth - nicely done!