For time:
10-1
Deadlifts 155/225#
Ring Dips
Quote:
"The main ingredient of stardom is the rest of the team."
John Wooden
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the greater Philadelphia area
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
12 comments:
9:30a
Fayth 9:56 115/bnd
Chip 8:35 rx
Beth 9:50 70/box
Sue 9:55 95/bnd
Susan 11:35 125/bnd
Mark B 10:29 185/bnd
David (Ca) 8:53 ROM
Steph C 7:40 85/Bnd
Mike T 4:52 Rx
Aimee 10:35 Flodd
Mike(Ca) 7:25 rx
Dawn 8:40 125/grn
that would be Floss, not Flodd.
6am:
Justin H 12:43rx
Pete 9:24rx
Lam 12:18 205#
Tracy 10:18 135#/band
Rebecca 10:13 135/band
Gina 10:37 band
Wax 6:14 rx
Megs 9:53 145#/floss
James 8:53 275# (rom)
Kyle 11:00 (rom)
Erika 12:39 135/band
Ellie 10:16 135/band
Kathleen 13:26 120/band
Twinkle Toes 12:11/band
Great job by everyone this am! Special thanks to Megs and Justin for doing this one flipped. rom = range of motion on the dips.
Decided to do this one at Home Base CrossFit (AKA my garage)
9:52 (155#/band)
great to see all of you at the 4:30pm lot's of smiles is always good.....
Byrnsey
4:30
Travis 10:36/band - 34"
WW 10:48 165/band - 38" PR
Byrnsexy 8:56 185 - 40.5"
Rob Ph 9:49 235#/band - 30" PR
Joe C 10:56 scale - 46"
Barb 10;20 155/band - 27 PR
Jill 10:50 113/asst - 27 PR
Roman 10:40 blue - 46"
Vinny 16:10 275/hspu - 48"
Ryan B. 7:03 Rx - 40.5"
Keith 507 Rx - 48"
Becky 10:13 105/some asst - 37.5 huge PR!
Class warmed up with some high box jumps to prime the hamstrings and use that explosiveness in the deadlift. We saw some pretty sweet PRs too, including from the rare visitor-of-afternoon-classes Barb! Great job everyone!
hm, that was Plentus, not JenJen
And 7:30 time with the high box jump (we copied Keith, who copied P)
Brett 12:50 225#/band, 39.5"
Tom C 11:59 205, 33"
Linda 11:25 105#/band, 26"
Shannon 8:51 155#/band, 26.5"
Seshu 10:58 155#/band, 41"
Jody 11:51 135#/band, 33"
Jackie 9:42 155#/band, 10"
Taryn 11:36 135#/band, 17"
Bridgit 11:01 135#/band, 18"
Gavin 13:33 165#, 41"
Jaime 8:45 115#/band, 29"
5:30
Patrick 8:38 Rx 43"
Klutch 7:42 Rx 42"
Ryan S 11:33 205 40.5"
Derreck 11:33 Rx 38"
Matt G 12:53 185 band 41"
Kelly G 10:27 65 band 27"
Dee 10:29 135 blue 37"
Jess S 11:32 115 green 30"
Mike C 11:19 165 green 37"
Dave 12:00 185 band 43"
Matt R(drop-in) 6:53 Rx 38"
6:30
Laura 12:14 ROM
Lauren M 11:39 band 24"
Al 10:54 Rx 38"
Matt B 12:15 band 30"
Faby 7:20 Rx 38"
Luke 10:29 blue 38"
Jess C 13:46 135 band 39.5"
Lauren ATL(drop-in) 8:28 143 band 24"
Greg 12:42 155 band 33"
Jonathan 8:10 175 band 33"
As mentioned in previous posts we copied Plentus' idea for warming up the hamstrings with high box jumps
Just for the record, I jumped 30" not 10".
Just for the record, I jumped 30" not 10".
Noon:
Mike P 5:24RX
Joe 11:53 125#/Band
Kate C 8:42RX
Joy 7:58 135#/ bench dips
Rinat 11:29RX
Bri 9:11 85#/ Band
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