Spring Cleaning...

We will begin our spring/summer cleaning at the gym. Not only will the box be getting a good scrub down today, but a few other things will be getting cleaned up and refreshed.

If you have not been to the box in 3 Months we will be removing your scores from the record board in order to make room for our new members. If you were on hiatus and plan on returning... we have no problem leaving your scores up, just please let us know!!

Please check the "Lost and Found" box for any lost belongings, the box is full! We will be donating everything that is not claimed by 6/18 to Goodwill.


Record Boards:

Check out our new 100 Double Under Club, if you can complete 100 consecutive double unders we will add your name to the prestigious list. Make sure to grab a counter before you embark on your attempt.

There will also be a Record Breaker Board, all gym records for benchmarks WODs and some Heavy Lifts will be listed. Only the top 3 males/females in the gym will be highlighted on this board...

Thank you for your continued cooperation and support of CrossFit KoP!
As always, any new ideas are welcome, post to comments or let Aimee and Jason know!

Cindy before CrossFit

Cindy after CrossFit

Happy Birthday Cindy!!!

Congrats on turning the BIG 5-0!

CrossFit brings a new life, spirit, strength and confidence to those who discover it. When I think of these things, there is no better match than Cindy! I have spent the last year and a half training Cindy and watching her transform into the best she has ever been! Congratulations! Keep CrossFitting and enjoying life Cindy!


W.O.D. 6.10.10

Tabata Olympic Lifts
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same # for all exercises)
Power Clean
Front Squat
Push Jerk

(compare to 6.7.09 or 2.22.09)

Read:
The Real Suck by Lisbeth Darsh

Video:
"CrossFit: Not Your Average Gym" - CNN Video.

Quote:
"Bullfighting is the only art in which the artist is in danger of death and in which the degree of brilliance in the performance is left to the fighter's honor."
-Earnest Hemingway

Results:
Seth 9,3,1,5
Dorothy 8,4,3,3
Ellie 9,5,6,3
Jaime 10,4,2,4
Steph R. 9,5,3,4
Olan 11,5,2,5
Jeff 10,4,2,3
Deb 12,5,5,5

W.O.D. 6.9.10

50 Kettlebell Swings (35#/55#)
21 Turkish Get-ups (35#/55#)
50 Kettlebell Swings
15 Turkish Get ups
50 Kettlebell Swings
9 Turkish Get ups
50 Kettlebell Swings

Read:

Improving your health with Joy! by Steph Vincent

Community Notes:
8 Weeks to a healthier YOU at CrossFit KoP begins on June 16th with Cindy Handler, click here to sign up today! Or tell your friends!

Video:
The 2010 CrossFit Games, "Are You Ready?" - video [wmv] [mov]

Quote:
"There is a time to run and there is a time to rest. It is the true test of the athlete to get them both right"
-Noel Carroll

Results:
Advanced:
(21/15/9 each side)
Ellie 42:47 (26/18)
Grans 39:51 Rx
Jaime 44:18 (26/10)
Donkey 43:12 (35/18)
Charlie 46:41 (35)
Deb 37:07 (35/26)


Regular:
(21/15/9 total TGs)
Brendan 27:53 (55/18)
Jen S. 29:09 (35/26)
Sam D. 37:23 Rx
Joe D. 34:20 (35)
Kara 16:30 modified (10/18)
Mom 30:10 (10/5)
Chris B. 28:20 (35/26)
Christine 23:02 (18/10)
Rob Ph. 28:21 (35)
Kevin 29:06 Rx
JZ 29:12 (45/35)
Olan 34:51 (55/35)
Brian R. 30:21 (45/35)
Steph E. 25:49 (25/20)
Liz 31:43 (35/18)
Kim G. 24:39 (18/10)
Annette 24:41 (18/5)
Kelly 23:20 modified (25)
Laura 26:48 Rx
Kerry 23:37 (35/10)
Miranda 34:09 Rx
Joe 41:?? Rx
Ditty 41:?? (35/18)
Gary 43:?? (55/25)
Angela 28:01 (18/10)
Mike B. 34:48 Rx
Sam B. 33:24 Rx
Kathleen 27:32 (26/18/8)
Maureen 28:25 (26/18/8)
Fish 29:30 (25/5)
Teamari 27:49 (18/10)
Holly 25:40 (18/10)

Todd.

Miranda and Jen.

Ditty.

JZ.

Brian Quinlan CrossFit Explode

W.O.D. 6.8.10

Strength:
Sumo Deadlift
5-5-3-2-2-1

Skill:
Reverse Hyper
3 x 20 reps

Quote:
"If you are ever going to achieve as much as you can in a sport, you are going to have to be willing to make a leap of faith to learn how much your body can handle."
-Meredith Rainey Valmon

Results:
Chris T. 145
Terri 235
Sam D. 305
Dave F. 315
Aim 225x3
Kerry 235
Jeff 245x2
JZ 295x2
Miranda 235
Melanie 200
Jay S. 305
Ditty 210
Tim G. 305
Jen S. 220
Seth 255
Todd 385
Ellie 225
Donkey 185 (form)
Liz 135 (form)
Holly 160
Mike B. 335x2
Maureen 165
Jay E. 435x2
Pukie 465
P. 440

W.O.D. 6.7.10

Rowing Cindy
As many rounds as possible in 20 minutes
5 Pull-ups
10 Push-ups
15 Calorie Row

then

Banded Box Squats
2 x 12

Quote:
"If I'd asked my customers what they wanted, they'd have said a faster horse."
- Henry Ford

Results:
Rx-tra
Sam B: 13 (regular with 35# vest)
Rob: 9 (regular with 35# vest)
Mike V: 9 (35# vest)

Rx
Charlie Y: 9
Seth: 8
Plentus: 12
Kevin: 10
Vincent: 15 (regular)
Shawn: 9
JZ: 15 (regular)
Sam D: 10
Jeff: 13 (regular)
Miranda: 6
Tim G: 7
Mike F: 8
Lori: 11 (regular)
Mike B: 9
Jen S: 7

Scale
Andy: 9
Kim G: 7
Barb: 7
Kim J: 7
Chris T: 7
Kara: 7
Donkey: 7
Rob Ph: 9
Katie: 11 (regular)
Chris B: 8
Kristen: 12 (regular)
Gina: 8
Brian R: 12 (regular)
Annette: 7
Mel: 12 (regular)
Ditty: 6
Kelly: 9 (regular)
Patti: 12 (regular)
Liz: 6
Rachel: 11
Ken: 4
Steph: 4
Holly: 9 (regular)
Bevin: 11 (regular)
CC: 15 (regular)
Flounder : 8
Maureen: 8
Kathleen: 8
Jen N: 7

Going forward you may see your name in a category between Rx and Scale titled Damn Close. If you are in this category, it simply means that your range of motion may not have been there for all of the rounds or reps. For instance, today, if you did not get your chest to the deck on every rep, you would be Damn Close to Rx. We just wanted to give you a heads up going forward. Work for that Rx and make it a HUGE accomplishment!

W.O.D. 6.6.10

Take 20 minutes to get to your 1RM
Good Morning

12 x 2 Banded Shoulder Press

Good Morning (as defined in WIKIPEDIA):
The movement of the Good Morning exercise resembles bowing to greet someone "good morning". It involves the hamstrings but is primarily used to strengthen the lower back.

The degree of knee bend used will change the focus. Keeping the legs nearly straight involves the hamstrings most.

The good-morning is an essential exercise in the Westside Barbell method and is often trained to near limit maximums. Developing strength in the lift aids in the recovery of a "bad" squat, reducing the risk of injury. Properly applied, it can also strengthen an individual's deadlift; for this reason, it is a key exercise in the conjugate method of training this lift.

In Olympic weightlifting, the good-morning is used as the most efficient assistance exercise to train the second phase of the clean or snatch pull and bases of squat positions in snatch drops and clean squat positions. In this variation, the lifter will descend, reverse direction, and accelerate the ascent, rising up onto the toes at the conclusion of the lift. This mimics the rapid hip extension and subsequent toe-rise during the clean and jerk or snatch.

Community Notes:
There will be no CFKids class today at 11:00AM.

Quote:
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire, which transcends everything."
-Napolean Hill

Results:

Kim G: 83

Todd: 215

Steph V: 155

Annette: 80

Tim H: 115

Grans: 125

Donkey: 85

Brian U: 135

Check out the CrossFit certifications at CF 215.
Micah, coach & co-owner of CF 215 featured above.

W.O.D. 6.5.10

Workout of the day from CrossFit East County.
3 rounds for time of:

400m Run
15 DB Thrusters 35#/25#
15 Unbroken Pull Ups
15 Burpees
45 Unbroken Double Unders


Coaching Tips:
Scale load and movements to match your current fitness level. In order for you to complete this workout as Rx'd, you cannot come off the bar until you have completed 15 pull ups and you must do 45 double unders without a miss. Get as much rest as needed before you attempt those two movements to ensure completion in unbroken fashion.

Local Certifications:
July 10th - 11th
CrossFit Gymnastics Certification
CrossFit 215
Philadelphia, PA

August 21st - 22d
CrossFit Endurance Certification
CrossFit 215
Philadelphia, PA

Video:
Highlights from the Southeast Regional - video [wmv] [mov]

Quote:
"Fortune favours the brave."
-Publius Terence

Results:
Rx
Plentus: 18:49

Damn Close
Dorothy: 27:33
Cate: 34:12
Sam: 36:44
Grans: 26:46
Deb: 55:05
Charlie: 54:10

Scale
Ker: ? (25#)
Hol: 39:54 (10#)
Jim C: Sickie
Ditty: 47:31 (25#)
Lori: 34:30 (25#)
Rachel: 24:45 (PVC)
JZ: 31:39 (30#)
Jaime: 38:14 (20#)
Tim G: 47:30 (30#)
Gary: 36:35 (35#)
Joe A: 56:31 (35#)

W.O.D. 6.4.10

"Randy"

75 pound Power snatch, 75 reps for time

(ladies scale 55 pounds)

(compare to 8.20.09)

Community Notes:
The Saturday Summer schedule will start this Saturday, rather than a 12/1PM class we are moving our classes to 9/10AM on Saturdays. So going forward through the end of the summer we will have a 9/10AM on both Saturday and Sunday.

Quote:

"What lies behind us and what lies before us are small matters compared to what lies within us."

-Ralph Waldo Emerson

Results:

Rx

Seth: 7:49

Steph R: 11:52

Olan: 8:33

Tim P: 5:46

Dorothy: 8:26

Rob Ph: 7:09

Kevin: 6:44

Joe A: 6:57

Laura: 8:35

Rob: 6:00

Jay E: 5:31

Jen S: 9:11

Vincent: 7:06

Jason: 5:00

Jason (1-arm): 5:55

Kerry (1-arm): 11:35

Scale

Bevin: 9:08 (35#)

Christine: 13:30 (35#)

Km G: 9:14 (35#)

Annette: 9:21 (25#)

Jaime: 8:30 (35#)

Brian R: 7:44 (65#)

JZ: 9:25 (65#)

Dave: 8:47 (45#)

Kathleen: 12:30 (40#)

Barb: 7:44 (40#)

Kristen: 15:04 (53#)

Teamari: 25:52 (45#)

W.O.D. 6.3.10

Push Press
5-5-5-5-5

then
3 rounds of:
200 M Sprint
Max push press reps at 60% of your 5 RM
rest 4 minutes

Your score is total reps completed in three rounds

Video:
"Executive Stretching Series Part 1" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Quote:
"It was character that got us out of bed, commitment that moved us into action and discipline that enable us to follow through."
-Zig Ziglar

Results:

Dorothy 90# 5RM/48Reps

KDitty 85#/33reps

Jen C 95#/61

Sam D 155#/52

Jim C 185#/43

Joe D 135#/48

Seth P 115#/62

Steph R 95#/34

Brendan K 125#/-

Olan 160#/48

Charlie 130#/53

TerriAnn 85#/35

Andrea D 75#/43

CONGRATULATIONS!!
and the WINNERS are...

Kim Jackson won Liam's baby pool guessing the correct date of May 29th!

JZ was the winner of the April Nutrition challenge. A free month of CrossFit will be awarded to JZ. The second and third place nutrition winners are Deb and Joe D. who will both receive one FREE half hour private training session at CrossFit KoP.

Thank you to all who participated!

Jen??? How was the WOD?

W.O.D. 6.2.10

750m row

then
21-15-9
Squat cleans (95#/135#)
Ring Rows

750m row

Quote:
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader."
- John Quincy Adams

Results:
Rx
Jason: 18:53
Aimee: 19:11
Gran: 28:42
Jim C: 28:54
Kevin: 24:18
Rob Ph: 22:33
Plentus: 18:03
Mike F: 22:55
Miranda: 27:13
Kerry: 25:12
Jen S: 34:15

Scale
Ellie: 25:43 (75#)
Barb: 21:57 (53#)
Ditty: 30:46 (75#)
Liz G: 24:24 (35#)
Lena: 24:18 (45#)
Sam D: 33:16 (115#)
Andy: 24:07 (65#)
Olan: 27:18 (120#)
Deb: 23:39 (80#)
Brian R: 20:36 (115#)
JZ: 24:27 (105#)
Angela: 19:40 (35#)
Cindy: 24:13 (75#)
Jeff: 24:01 (115#)
Christine: 24:37 (45#)
Teamari: 28:14 (45#)
Tim G: 32:00 (115#)
Kim G: 24:42 (45#)
Annette: 27:53 (45#)
Kelly: 27:07 (53#)
Patti: 27:57 (65#)
Melanie: 25:42 (65#)
Kristen: 29:38 (65#)
Brendan: 21:49 (115#)
Vincent: 26:59 (95#)
Katie: 28:47 (53#)
Lori: 26:34 (75#)
Rachel: 21:19 (PVC)
Shawn: 27:09 (115#)
Sam B: 27:32 (115#)
Maureen: 24:58 (35#)
Kathleen: 23:05 (53#)
Donkey: 26:10 (75#)
Holly: 24:49 (35#)
Jen N: 25:17 (15#)
Bevin: 24:06 (35#)
Laura: 32:50 (85#)