"The Clean Complex"
5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean
Reps should be touch and go.
then:
4 Rounds For Time of:
7 Power Cleans 65% of today's weight
10 Ring Dips
Community Notes:
We are offering our next Three Paleo 101-Fundamentals of Nutrition with Laura. These are included in your fundamentals package if you have recently joined CrossFit KoP and not previously attended these sessions.
Dates:
Wednesday May 16th at 6:30
Monday June 18th at 6:30
Wednesday July 11th at 6:30
Recipes:
Has your sweet tooth gotten the best of you? We found two new recipes to keep you going. Dynamite Chewy Chocolate Cookies and Almond Butter Balls both are gluten and dairy free.
Quote:
“Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.”
-Vince Lombardi
Results:
Gina 88/5:37
Jay E 225/4:24
King 175/5:23(sub pullups)
Mike S 115/6:10
Chris A 145/4:52
Roni 88/5:19
Rebecca S 98/6:05
Chris Ags 133, 3:57
Lisa A 65 4:27
Kim C 80, 3:52
John C 225, 3:22
Dawn 75,6:07
Rhonda 60, 4:31
Sy 73, 4:32
Bre 83 4:48
Sarah W 83, 9:29
Kevin B 165 3:54
John Sch 185/5:28
Megs 95(CleanPR)/4:12
Mel 95/5:30
Gabe 165/6:57
Lam 135/8:18
Josh 165/6:09/CFEndurance
Peterson 195/CFEndurance
Dan F 85/9:07(7xComplx)
Brian R 185/5:21(Blk)
Kathleen 88/7:05
Joe 165/6:37
Jim C 155/7:57
Christine (from CO) 98/8:58
Sandy 85/5:59 band
JOe P. 135/7:10
Stasie 70/7:13 band
Deedee 105/6:53 band
Shoeless 195/7:37 band
Mel S. 75/4:41 band
Paul S. 195/3:53
Tim H. 165/4;59 scale
JNa 80/3:58 band
Faby 185/4:54
Borden 165/5:12 band
Conn 155/5:34 rom
Cline 145/5:09 band
Jeremy 115/5;16 band
Ben 115/5:26 scale
Vinny 225/form
Oleg 155/4:52
JB 125/4:38 scale
Jerry 175/3:20
Panos 165/5:42 band
Nick 185/4:46
5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean
Reps should be touch and go.
then:
4 Rounds For Time of:
7 Power Cleans 65% of today's weight
10 Ring Dips
Community Notes:
We are offering our next Three Paleo 101-Fundamentals of Nutrition with Laura. These are included in your fundamentals package if you have recently joined CrossFit KoP and not previously attended these sessions.
Dates:
Wednesday May 16th at 6:30
Monday June 18th at 6:30
Wednesday July 11th at 6:30
Recipes:
Has your sweet tooth gotten the best of you? We found two new recipes to keep you going. Dynamite Chewy Chocolate Cookies and Almond Butter Balls both are gluten and dairy free.
Quote:
“Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.”
-Vince Lombardi
Results:
Gina 88/5:37
Jay E 225/4:24
King 175/5:23(sub pullups)
Mike S 115/6:10
Chris A 145/4:52
Roni 88/5:19
Rebecca S 98/6:05
Chris Ags 133, 3:57
Lisa A 65 4:27
Kim C 80, 3:52
John C 225, 3:22
Dawn 75,6:07
Rhonda 60, 4:31
Sy 73, 4:32
Bre 83 4:48
Sarah W 83, 9:29
Kevin B 165 3:54
John Sch 185/5:28
Megs 95(CleanPR)/4:12
Mel 95/5:30
Gabe 165/6:57
Lam 135/8:18
Josh 165/6:09/CFEndurance
Peterson 195/CFEndurance
Dan F 85/9:07(7xComplx)
Brian R 185/5:21(Blk)
Kathleen 88/7:05
Joe 165/6:37
Jim C 155/7:57
Christine (from CO) 98/8:58
Sandy 85/5:59 band
JOe P. 135/7:10
Stasie 70/7:13 band
Deedee 105/6:53 band
Shoeless 195/7:37 band
Mel S. 75/4:41 band
Paul S. 195/3:53
Tim H. 165/4;59 scale
JNa 80/3:58 band
Faby 185/4:54
Borden 165/5:12 band
Conn 155/5:34 rom
Cline 145/5:09 band
Jeremy 115/5;16 band
Ben 115/5:26 scale
Vinny 225/form
Oleg 155/4:52
JB 125/4:38 scale
Jerry 175/3:20
Panos 165/5:42 band
Nick 185/4:46
9 comments:
6:00am Results
Gina 88/5:37
Jay E 225/4:24
King 175/5:23(sub pullups)
Mike S 115/6:10
Chris A 145/4:52
Roni 88/5:19
Rebecca S 98/6:05
Squat cleans looked better and better as the workout went on guys....remember the point isn't to catch the clean high then do a front squat. We want to catch it in the squat then come out of it. I think this idea caught on today and we had some good looking reps!! Nice job 6am crew...
Here's another treat that I've found that is Paleo friendly and has no added sugars!
http://www.laurapappashealth.com/2012/04/anytime-cookies-against-all-grains/
Also great for energy before or after a hard training session - similar to a larabar.
strong work King, nice!
Noon results:
Chris Ags 133, 3:57
Lasa A 65 4:27
Kim C 80, 3:52
John C 225, 3:22
Dawn 75, 6:07
Rhonda 60, 4:31
Sy 73, 4:32
Bre 83 4:48
Sarah W 83, 9:29
Kevin B 165 3:54
Chris P - thanks for the shout out - I really appreciate the encouragement!
Vinny's coaching this am made us all strong!
430
John Sch 185/5:28
Megs 95(CleanPR)/4:12
Mel 95/5:30
Gabe 165/6:57
Lam 135/8:18
Josh 165/6:09/CFEndurance
Peterson 195/CFEndurance
Dan F 85/9:07(7xComplx)
Brian R 185/5:21(Blk)
Kathleen 88/7:05
Joe 165/6:37
Jim C 155/7:57
Nice work today on the clean and squats cleans, I was impressed at how fast some of the elbows were, and how many dropped in under and caught the bar in the squat. Nice Megs with the CleanPR, which of course obviously is much better than a dirty PR.
CF Endurance RESULTS
1 Mile Time Trial -on the track
A time trial is used to measure progress over time. The time can be weeks or it can be months. This is also key on the track because there are no variables, unlike when we run at the box where there are bumps in the rode, cars backing out, little kids toting giant ice cream cones, and also clouds of gnats hanging out 'down by the river'.
Peterson 5:59
Josh S 6:01
Matt O 6:03
Mike P 6:03
Justin K 6:30
Kate K 7:44
Jess C 8:01
Diego --dnf
5:30 and 6:30 Not to make this complex...
Christine (from CO) 98/8:58
Sandy 85/5:59 band
JOe P. 135/7:10
Stasie 70/7:13 band
Deedee 105/6:53 band
Shoeless 195/7:37 band
Mel S. 75/4:41 band
Paul S. 195/3:53
Tim H. 165/4;59 scale
JNa 80/3:58 band
Faby 185/4:54
Borden 165/5:12 band
Conn 155/5:34 rom
Cline 145/5:09 band
Jeremy 115/5;16 band
Ben 115/5:26 scale
Vinny 225/form
Oleg 155/4:52
JB 125/4:38 scale
Jerry 175/3:20
Panos 165/5:42 band
Nick 185/4:46
good work everyone. Remember, keep that bar close, elbows go AROUND the bar, and get low. I would apologize for the bar warm up in the 6:30, but you're a better athlete for it, so I won't
Chris, I can't imagine what Annie made you do over there. 45lbs has never felt heavier.
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