W.O.D.10.10.12

Eva

5 Rounds for Time

800m run

30 Kettlebell Swings (70/55#)

30 Pull-ups

 (compare to 1.27.12)

Community Notes:

Eva is NOT to be under estimated.  If you are unsure about this workout or you are relatively new to CrossFit, we strongly encourage you to scale to half Eva which is the same number of rounds but chopping everything else in half...400m run, 15 KBS, 15 Pull-ups.  If you have any questions, please ask your coach.

Quote:
"It is amazing what you can accomplish if you do not care who gets the credit"

--Harry Truman

W.O.D.10.9.12

Grace

30 Clean and Jerks (135/95#)

 (compare to 10.15.11)

Community Notes:

A reminder that Mel is running her race this Adventure Race and Pot Luck Picnic Saturday (10/13).  Please see the sign up sheets at the box.

Click HERE for more information.

Another reminder that there is an outdoor adventure WOD this Sunday (10/14).  Please meet outside of Frosty Falls at 9:00AM. We are hosting a Level 1 seminar so there will be no regular classes this weekend. 

Quote:

"In order to be effective, truth must penetrate like an arrow...and that is likely to hurt"

--Wei Wu Wei

W.O.D.10.8.12

CrossFit Total
 

1 RM on Back Squat, Press, Deadlift. 

The lifts should be done in the order listed above, the athlete has THREE attempts to get to a 1 RM on each lift. Total weight for all three lifts is the score.

If you have never done this WOD before please read the article below:

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

(compare to 5.23.12)

Quote:

"Falling down is how we grow.  Staying down is how we die"

--Brian Vaszily

W.O.D.10.7.12

Nancy

5 Rounds for time

400m run

15 Overhead Squats (95/65#)

(compare to 1.5.12)

Quote:

"He who cannot forgive others destroys a bridge over which he himself must pass"

--George Herbert

W.O.D.10.6.12

Filthy 50

50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 55#/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14# to 10/8'
50 Burpees
50 Double unders

(compare to 10.13.11)  

Community Notes:
Today will be the beginning of BENCHMARK WEEK.  Everyday, for the next seven days, we will perform a benchmark workout at CrossFit KoP.  CrossFit was founded on the principles of "constantly varied functional movements executed at high intensity" but benchmarks found their place so that we could accurately measure any gains in our work capacity.  These workouts were designed to tax our entire bodies and to give us a better understanding of just how far we have come.  Any improvements you see, whether it be in a faster time or a lessened scale, indicate that you are capable of generating more POWER...your work capacity has increased and you are more FIT.  CONGRATULATIONS...we are anxious to see how you have done...please post significant gains over the next seven days to comments. 

Coaches Note:
The time domain for the Filthy 50 is sub 30 minutes.  The best in the world are sub 15 minutes.  If you feel your time will be greater than 30 minutes, please discuss with your coach about scaling so that you preserve the INTENSITY.

Quote:

 "It is not what we take up, but what we give up, that makes us rich"

--Henry Ward Beecher

Results:

W.O.D.10.5.12

For time:

Row 300 meters

95/135 pound Push press, 20 reps

Row 300 meters

95/135 pound Push press, 15 reps

Row 300 meters

95/135 pound Push press, 10 reps

Row 300 meters

95/135 pound Push press, 5 reps

Quote:
 "unbeing dead is not being alive"
--e.e. cummings

FARA Fundraiser and Anniversary Party

Who's coming to our 4 year Anniversary Party and Fundraiser to raise $ for Friedreich's Ataxia and support Kyle?

Email crossfitkopfundraiser@gmail.com or sign up at the box, $30 gets you in to compete and a free T-shirt.

All are welcome, Registration kicks off at 8AM on 10.27.10. Prizes to winners and LOTS of raffles will be available.

WOD will be an AMRAP in 12 Minutes of 5 Pullups, 10R/10L Single ARM DB Thrusters (25#/40#), 15 Burpees. We will host competitive, social and kids divisions.

Congratulations to our Nutrition WINNERS!

Kate C. and C. Peterson (aka Peterbutt)!!

Both these athletes took the challenge to a new level and executed on all three levels.  Performance, Body Composition Change and Nutrition.

Both will receive a FREE month of Unlimited Classes at CFKoP. Congrats!

Kate took her performance from 330 to 344 on our baseline WOD and lost 10% body fat over the course of the challenge!

Peterson took his performance from 314 to 335 on our baseline WOD and lost 5% body fat and almost 10 pounds!

Both athletes zoned to perfection with some LEGIT cheat days!

Please congratulate these athletes as it takes a lot of dedication to make it through the entire month.

W.O.D.10.4.12

Deadlift

10-10-10-8-6

Bench 
10-10-10

Community Notes: 
CFGeneration will be holding a fundraiser WOD for fallen police officer Brad Fox's family on Saturday, October 13th. All are welcome. Contact Barry at CFG for more details.

Quote:

"Silence is one of the hardest arguments to refute"

--Josh Billings

W.O.D.10.3.12

"Nutrition Baseline WOD"
AMRAP in 10 Minutes 

10 Burpees 

10 MedBall Cleans (14/20#) 

rest 3 minutes 

take 10 Minutes to get to your 1 RM Ground to Over Head 

(compare to 9.3.12)

Community Question:
Who will beat their old reps and C&J number? Will you?

Quote: 

"Our real problem, then, is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow." 

-Dwight D. Eisenhower

Results:
Rebecca 130reps, 125# CJ
Bekah 139, 120(PR)
Kristin T 166, 145# (PR)
Mike S 103, 135(PR)
Nina 162, 155#
Alex P 123, 175#
Jay E 119, 240#
Brian D 100, 75#
Paul F 85, 165#
Roni 143, 100#
Kelvin 140, 205#
Aimee 203, 147.5#
Jason 153, 235#
Keith 157, 205#
Cate 181, 160#(PR)
Pam 150/100PR
Jeremy 122/135
Chris A 114/145
Byrnsie 140PR/215PR
Schaefer 141/210PR?
WW 146rom/155PR
Mark B- 170rom/155
Jess C- 148PR/120
Ryan B 155PR/285PR
Alexis K 107, 85#= 192
Nicole M 100, 83# =183
Jen S 146, 145#=291
Joy N 137, 100#= 237
Megs 180, 110#=290
Heather 150, 100# =150
Olan-dog 126, 200# =326
Brian R 138, 205 (PR)= 343
Vinnie Gr. 110, 155#= 265
Arin 109, 115#= 224
Gene 140, 225(PR)= 365
Faby 162, 200= 362
Mike T 176, 235#= 411
Alexis K 107, 85#= 192
Nicole M 100, 83# =183
Jen S 146, 145#=291
Joy N 137, 100#= 237
Megs 180, 110#=290
Heather 150, 100# =150
Olan-dog 126, 200# =326
Brian R 138, 205 (PR)= 343
Vinnie Gr. 110, 155#= 265
Arin 109, 115#= 224
Gene 140, 225(PR)= 365
Faby 162, 200= 362
Mike T 176, 235#= 411
Bre 115/100 215
Tim McC 156/175PR 331
Steve W 115/133 248
Michelle S 85/form 85
Manisha 122/78 200
Tim H 85/175(20#pr) 260
Calvin 143/205 348
Vinny 188/245 433
Patrick 139/195 334
Anja 110/65 175
Sandy 115/90 205
Shoeless 108/205 313
Peterson 140/195 335
Flounder 109/165 274
Luke 94/145 139
Mark L 100/135 235
Ditty 102/105 207
Albert 212/205 417
Conn 109/185 294
Faby 153/205 358
Fran 125/form 125
Jackie 109/105 214
Andrew 107/135 242
Kate C 204/140 344
Mark S 114/135 249
Mark B 108/105 213
Anne 120/form 120
Fayth 112/70 182
Leslie 93/105 198
Alison 148/135 283

W.O.D.10.2.12

Juicing Annie
50 Double Unders
50 Sit-ups
5 Muscle-ups
40 Double Unders
40 Sit-ups
4 Muscle-ups
30 Double Unders
30 Sit-ups
3 Muscle-ups
20 Double Unders
20 Sit-ups
2 Muscle-ups
10 Double Unders
10 Sit-ups
1 Muscle-up

Community Notes:

Sign up sheets are in the lobby for both our FARA fundraiser on 10/27 (so participants can get a t-shirt) and the Outdoor Adventure Race on 10/13.

Quote:

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."

-John Quincy Adams

Results:
King 12:34 JMU
Jay E 19:26 JMU
Nina 14:49 JMU
Gina 15:32 MUT/DUA
Alex 16:50 JMU
Tidmore 12:57 SU/JMU
Megs 13:39 jmu/rom
Chip 17:57 mu/jmu
Bre 17:16 dua/mut
Amanda 17:17 pu/dips
Susan 17:50 dua/dips
Kim C 14:20 jmu/rom
Jonathan 17:43 mut
Chris 16:45 mut
Kara 16:35 mut
Becca 15:28 scale
Lam 13:13 jmu
TP 12:11 rx
Ben 14:14 jmu
Brian R 19:45 jmu
Joe C 12:31 jmu
Dig 16:51 su
Vinny 15:38 rx
JZ 13:26 SU/jmu
Aim1 12:25 rx
Aim2 9:52 rx
Sharon 15:40 trans/dip
Keith 18:34 rx
22:10 dua
Mike T 10:11 rx
WW 21:45 dua/mua
Brynsie 16:46 rx
Mark S 20:38 dua/mut
Faby 15:44 rx
Becky 20:58 mua/bar mu
Ying 15:32 (SU/PU/RD)
AJ 18:16 (MUA, SU)
Ryan 17:48 (PU/RD)
Derreck 21:03 (PU/RD)
Klutch 14:52 MUA
Erika 23:20 (PU/RD/MUA???)
Lauren 18:16 (PU/RD)
Stasie 18:52 (SU/PU/RD)
Damien 19:03 (PU/RD- ROM)
Sean C. 12:38 (PU/RD/DUA)
Liz 14:25 (PU/RD)
Nicole 20:27 ((SU/PU/RD)
Oleg 16:26 JMU
Kathleen 15:50 (PU/RD)
Al 19:40 (SU/PU/RD)
Rebecca 13:38 (PU/RD)
KT 14:09 (PU/RD)
Faby 15:31 Rx
Dan M. 18:24 (PU/RD/ SU 1st round only)
Kathy G. 25:01 (SU/PU/RDT)
Leslie 21:22 (SU/PU/RD)
Linda 24:10 (DUA/PU/RD)
Faby 17:20 Rx
Peterson 23:10 pu/ring holds
Geoff 17:52 one Rx, four jumping
Paul S. 15:42 JMUx3
Schaefer 15:41 JMU
Tori 23:35 pu/rd
Dan L 14:58
Kate C 24:02 last two attempts
Tim H 18:30 su/pu
Kenny 25:06 du att, JMU
Jim C 21:40
Lindsey 15:27 row/squat/rr
Gene 23:38 dua, mua
Shawn 14:50 JMU
Tre 22:51 mu/JMU
Travis 17:30 su, JMU
Tim McC 20:20 su/JMU