Going for Strength.

W.O.D 11.25.08

Deadlift-3-3-3-3-3-3-3

Weighted Pull-Up-1-1-1-1-1-1-1

compare to 10.08.08

Video:

"Deadlift: Back Angle" by Mark Rippetoe

(wmv.) (mov.)

Quote:

"It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than to bind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind."

-Alex Karras

Results:

Hannah 180/blk band

Doreen 150/blue band

Tim M. 235/10

Joe 335/85

Jeff 205/15

Paul 245/20 *new PR on DL

Cindy 130/blk band

Liz 82/2

Doug 275/85

Evan 305/85

Jason 305/10*new PR on DL

Hang Power Cleans Anyone?

WOD 11.25.08

AMRAP in 20 Minutes:

10 Hang Power Cleans

20 Push-Ups

Video:

Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift (wmv.) (mov.)

"You have to do it yourself, no one else will do it for you. You must work out your own salvation"

-Charles E. Popplestone

Photo above:

Chris our newest CrossFitter at CrossFit KOP and Nicole in the back ground!

Results:

Doreen-65-8 rounds

Chris-98-7 rounds

Paul-80-8 rounds

Tim-95-9 rounds

Miranda-55-8 rounds

Hannah-65-8 rounds

Nicole-45-8 rounds

Burpee Form.

W.O.D 11.24.08

100 Burpees for Time.

compare to 09.08.08

Video:

"Refined Carbohydrates", Robb Wolf, CrossFit Nutrition Seminar(wmv.) (mov.)

"Show Up to Throw Up"

-Jason Cobb, CrossFit Fort Myers

Results-Times:

Doreen 8:49

Lisa 10:19

Jason 12:15

Tonya 11:23

Hannah 9:45

Jeff 11:59

Liz 10:40

Paul 8:09

Jeff H. 8:47

Tim 15:22

Doug 9:33

Aimee 6:18

Thanksgiving week schedule.

W.O.D. 11.21.08

Run 5K

Post time to comments.

Schedule of Events:

Monday-100 Burpee Challenge @ F.A.C. 5:30/6:30PM.

Tuesday-Class $20 @ F.A.C. 6:30PM.

Wednesday-Strength Day@ F.A.C. 6:00AM.

Thursday-Thanksgiving-No Class. Check blog for an away W.O.D.

Friday-Special WOD $15 @ 300 S. Henderson Rd. 10:00AM.

Saturday-Class $20 @ F.A.C. 10:30AM.

Video:
Watch this Box Jump! of Lu's 48" tire jump. Not bad, considering that's like 76% of her height.

"Pain is weakness leaving the body."

-USMC

Intensity in Intervals.
W.O.D 11.20.08
:30/:45/1:00
Wall Balls (14/20)
KB Swings (25/35)
Jump Rope
Burpees
Mt. Climbers

KTE
Paralette Push-Ups
Sit-ups
Jump Squats

Step Ups (20/30)

Website:
Philadelphia Cares

"It is within the experience of everyone that when pleasure and pain reach a certain intensity they are indistinguishable"
Arnold Bennett

AMRAP in 20 Minutes-

15 Overhead Squats

10 Knees to Elbows

5 Handstand Push-Ups

Video:
"Frianebeth" by Mike G. (wmv.) (mov.)

What is Operation Phoenix?

"Exercise and recreation are as necessary as reading, I would say rather more necessary, because health is more important than learning."

-Thomas Jefferson, 3rd President of the United States

Monostructural Met Con.

W.O.D 11.18.08

3 Rounds

Row 800M

Run 400M

Jump 300 skips or 100 Double Unders

Time taken for each event separately.

The goal is to maintain the same time for each round for each event.

Video:

"Going Overhead with Adrian Bozman"

-CrossFit Journal Preview (wmv.) (mov.)

"Nothing great was ever achieved without enthusiasm."

-Ralph Waldo Emerson

20 Minutes of Team Hell.
30 Seconds Push Press (45/65lbs)
30 Seconds Box Jump
30 Seconds Rest
Continue rotation for 20 minutes, record reps during 30 second rest time.
Total reps for both exercises for total team wins.
Three athletes per team.

Videos:
CrossFit Kids "Fran" by Conner Martin(mov.)(wmv.)

CrossFit Training Presence (mov.)(wmv.)

Article:
The Politics of CrossFit

"You cannot discover new oceans unless you have the courage to lose sight of the shore."
-anonymous

Squat and Snatch.

W.O.D. 11.13.08

100 Squats

10L/10R DB Snatch

75 Squats

15L/15R DB Snatch

50 Squats

20L/20R DB Snatch

25 Squats

25L/25R DB Snatch

or

"Jason"

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Video:

Insulin Resistance, CrossFit Nutrition Seminar by Robb Wolf (wmv) (mov.)

"It is hard to fail, but it is worse never to have tried to succeed."

-Theodore Roosevelt

The wrath of Angie...

W.O.D. 11.12.08:

for time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Article:

"Learning for everyone"-by Robert K. Landers-The Wall Street Journal

"Try not. Do or do not. There is no try"

-Yoda

Honor and remember those who served...

WOD 11.11.08:

5 Rounds of-

11 Ring Push-ups

11 Box Jumps

6 rounds of-

11 Pull-ups

11 KB Swings

Press:
ML Magazine talks about CrossFit Select

Video:
"What is CrossFit" by Andy Stumpf-Part 2(mov.) (wmv.)

"Self-trust is the essence of heroism"

-Ralph Waldo Emerson