200 Meter Run
21 Knees to Elbows
21 Sumodeadlift High Pulls (75/115#)
400 Meter Run
15 Knees to Elbows
15 Sumodeadlfit High Pulls
200 Meter Run
9 Knees to Elbows
9 Sumodeadlift High Pulls
Community Notes:
The NEW 5:30PM CrossFit Class starts tonight! Barbell strength is at 6:30PM.
The CF Endurance class is also at 5:30pm at the Upper Merion
High School Track - please bring water for the one mile time trial. After full recovery be prepared for sprint intervals and a
relay if we have enough people!
Recipe:
Zucchini Pancakes
Zucchini Pancakes
Quote:
"Defeat is not the worst of failures. Not to have tried is the true failure."
-George Edward Woodberry
Results:
Jason Balmer 8:32 Rx
Jonathan Sch 11:57 55#/floor KTE
Oleg 10:12 Rx
Ellie 12:30 53#/KR
Brett 11:46Rx
Gina 11:42 55#/KTE attempts
Mike S 15:13 80#/ROM
Rebecca 12:31 75#/KR
Cecilia 18:46 18#KB/KR
Travis 16:20 75#/KR/Floor
Nick T 14:20 Rx
Rinat 12:52 Rx
Lauren M 15:31 60#
Peter 12:59 Rx
Chip 13:54 Rx
Brian D 16:10 65#/KTE ROM
Laura P 10:38 Rx
Patrick 11:55 RX
Keith 12:21 RX
Byrnsie 11:23 RX
Meg B 14:35 RX
Fayth 13:58 35# kb / Sacle KTE
Anne 14:15 35# kb / Scale KTE
Mike W 15:03 RX
Roman 13:11 95#
Mike P. 9:05 Rx
Aimee 9:08 Rx
Sarah 17:14 75#/ROM
Brian R. 15:44 Rx
Rob Ph 11:17 ROM
Jen Sch. 11:49 scale/kb
Justin 12:05 75#
Cate Kelly 14:23 (row)
Heather 12:34 Rx
Joe C. 11:37 95#/ROM
Sharon 15:4175#/K2E scale
Erika 12:40 75#/ROM
Becky 14:42 Rx!
Mike P 9:27 Rx
King 11:25 Rx
Jason 12:55 Rx
Kim G 13:22 65 ROM
Dan L 9:25 Rx
Tidmore 11:23 95
Stacy 13:21 55 ROM
Time McC 11:27 Rx
Vinny 8:27 Rx
Justin 12:15 Rx
Faby 7:59 Rx
Manisha 14:00 53
Calvin 12:02 115 ROM
Dawn 13:00 55 ROM
Olan 10:56 Rx
-George Edward Woodberry
Results:
Jason Balmer 8:32 Rx
Jonathan Sch 11:57 55#/floor KTE
Oleg 10:12 Rx
Ellie 12:30 53#/KR
Brett 11:46Rx
Gina 11:42 55#/KTE attempts
Mike S 15:13 80#/ROM
Rebecca 12:31 75#/KR
Cecilia 18:46 18#KB/KR
Travis 16:20 75#/KR/Floor
Nick T 14:20 Rx
Rinat 12:52 Rx
Lauren M 15:31 60#
Peter 12:59 Rx
Chip 13:54 Rx
Brian D 16:10 65#/KTE ROM
Laura P 10:38 Rx
Patrick 11:55 RX
Keith 12:21 RX
Byrnsie 11:23 RX
Meg B 14:35 RX
Fayth 13:58 35# kb / Sacle KTE
Anne 14:15 35# kb / Scale KTE
Mike W 15:03 RX
Roman 13:11 95#
Mike P. 9:05 Rx
Aimee 9:08 Rx
Sarah 17:14 75#/ROM
Brian R. 15:44 Rx
Rob Ph 11:17 ROM
Jen Sch. 11:49 scale/kb
Justin 12:05 75#
Cate Kelly 14:23 (row)
Heather 12:34 Rx
Joe C. 11:37 95#/ROM
Sharon 15:4175#/K2E scale
Erika 12:40 75#/ROM
Becky 14:42 Rx!
Mike P 9:27 Rx
King 11:25 Rx
Jason 12:55 Rx
Kim G 13:22 65 ROM
Dan L 9:25 Rx
Tidmore 11:23 95
Stacy 13:21 55 ROM
Time McC 11:27 Rx
Vinny 8:27 Rx
Justin 12:15 Rx
Faby 7:59 Rx
Manisha 14:00 53
Calvin 12:02 115 ROM
Dawn 13:00 55 ROM
Olan 10:56 Rx
13 comments:
This looks like a good one! I'm sad I'll be missing it! :(
6am
Jason Balmer 8:32 Rx
Jonathan Sch 11:57 55#/floor KTE
Oleg 10:12 Rx
Ellie 12:30 53#/KR
Brett 11:46Rx
Gina 11:42 55#/KTE attempts
Mike S 15:13 80#/ROM
Rebecca 12:31 75#/KR
Cecilia 18:46 18#KB/KR
7am
Travis 16:20 75#/KR/Floor
Nick T 14:20 Rx
Rinat 12:52 Rx
Lauren M 15:31 60#
Peter 12:59 Rx
Chip 13:54 Rx
Brian D 16:10 65#/KTE ROM
Laura P 10:38 Rx
For those of you going to the Summer Slam event on Saturday more info has been posted on the CF Generation site:
http://www.crossfitgeneration.net/files/parking-and-info1.pdf
Made the zucchini pancakes this morning. They were really good and easy to make. Want to try adding in some shredded onion or red pepper next time too or more herbs.
Nooner
Patrick 11:55 RX
Keith 12:21 RX
Byrnsie 11:23 RX
Meg B 14:35 RX
Fayth 13:58 35# kb / Sacle KTE
Anne 14:15 35# kb / Scale KTE
Mike W 15:03 RX
way to go Sarah J on the kte!!!!!! you rock, girl!!!!!! sarah j for president!
Mad props for Sarah Joyce....watch out Vin she's becoming the dominant Joyce in this house.
Sarah for Prezzzzz
Woot @ Sarah!
4:30pm
Roman 13:11 95#
Mike P. 9:05Rx
Aimee 9:08 Rx
Sarah 17:14 75#/ROM
Brian R. 15:44 Rx
Rob Ph 11:17 ROM
Jen Sch. 11:49 scale/kb
Justin 12:05 75#
Cate Kelly 14:23 (row)
Heather 12:34 Rx
Joe C. 11:37 95#/ROM
Sharon 15:4175#/K2E scale
Erika 12:40 75#/ROM
Becky 14:42 Rx!
CFEndurance 1 Mile Run Time Trail at the track.
Awesome job- Sam and Jim C now have some competition, can anyone beat a 5:39 open mile?? I was impressed with all the efforts, these are some truly legit times guys nice work.
Jim C. 5:39
Sam B 5:42
Vinnie G 6:12
K.T. 6:26
Mark W 7:15
Nina 7:39
Jess C. 8:00
Sarah great job! Must be the coaching!!!
5:30
Mike P 9:27 Rx
King 11:25 Rx
Jason 12:55 Rx
Kim G 13:22 65 ROM
Dan L 9:25 Rx
Tidmore 11:23 95
Stacy 13:21 55 ROM
Time McC 11:27 Rx
Vinny 8:27 Rx
Justin 12:15 Rx
Faby 7:59 Rx
Manisha 14:00 53
Calvin 12:02 115 ROM
Dawn 13:00 55 ROM
Olan 10:56 Rx
Thanks again to everyone that came out for my first official class!! Everyone worked hard to push that nasty heat tonight!
Thanks guys! Must've been the coaching! "Just look up!!". Awesome job to Becky also for the Rx!!
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