New Years Eve

2009 Barbell Complex.

W.O.D. 12.31.08

Involving 9 moves in sequence, 20 times.

Increase the weight after each set performed without setting down the barbell.

1. Power Clean

2. Front Squat

3. Push Press from Chest

4. Over Head Squat

5. Push Press from Behind the neck

6. Back Squat

7. Push Press from Behind the neck

8. OH Lunge (L/R)

9. OH Lunge (R/L)

Video:

Midline Stability Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

note on the video...this is what I've been talking about with the Kegel's before lifts, etc. And that the stability doesn't always come from the "vanity" muscles like rectus abdominus. Let's not forget about transverse abdominis.

New Year Wishes:

When the clock strikes twelve on December 31st, people all over the world cheer and wish each other a very Happy New Year. For some, this event is no more than a change of a calendar. For others, the New Year symbolizes the beginning of a better tomorrow. So, if you look forward to a good year ahead, spread happiness with these wonderful New Year wishes.

Irish toast:

In the New Year, may your right hand always be stretched out in friendship, never in want.

Breaking in the Boxes.

W.O.D. 12.29.08

"Kelley"

5 Rounds for time:

400M Run

30 Box Jumps (21"/25"/29")

30 Wall Balls (14/20)

Video:

Never Forget, CrossFit Hampton Roads - video [wmv] [mov]

Quote:

"If everybody was satisfied with himself there would be no heroes"

-Mark Twain

Results:

Jen C.-32:57

Danielle-34:24

Paul-33:04

Laura-33:04

Doreen-31:13

Aimee-31:17

Scott-32:27

Jason-39:30

Doug-33:02

Joe-54:42 (29" box)

Tim M.-47:59

Miranda-22:06 (3 rds)

Evan-26:45 (3 rds)

2009 Schedule.

Monday 5:30PM/6:30PM

Tuesday 5:30PM/6:30PM

Wednesday 6:00AM

Thursday 6:00AM

Friday 5:30/6:30PM

Saturday 12:00PM/1:00PM

Sunday 9:00AM/10:00AM

Reminders:

12/29/08- 5:30PM/6:30PM

12/30/08- open gym 7:30PM

12/31/08- 6:00AM

1/1/09 closed-"Happy New Year"

1/2/09- above schedule begins

Sit-ups galore and Double Unders too.

W.O.D. 12.28.08

Annie +

50-40-30-20-10

Double Unders (sub Jump Rope 150-120-90-60-30)

Sit Ups

Push Ups

Article:
Click here to read about local affiliate CrossFit Apex.

Quote:

"There's no shame in knowing; the shame lies in not finding out."

-Russian Proverb

Results:

Laura 15:44

Aimee 16:04 (DU)

Josh 16:56

Doreen 17:05

Chris-20:24

Jeff 23:16

Nicole 25:00

Paul 25:06 (DU)

Danielle 27:50

Tim P. 28:00 (DU)

Cindy 28:30

Jason-33:36 (DU)

Tim M. 35:08 (DU)

What do you do with Parallette bars?

W.O.D. 12.27.08

1 -100 M Sprint

2- Barbell Thrusters

3-Push Press

4-Parallette Push ups

5-KB SDLHP

6-Ring Dips

7-Pull Ups

8-WallBalls

9-KB Swings

10-Sit Ups

11-Squats

12-Burpees

Begin with 1 and then build up in succession completing the sequence backwards...2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1...all the way to 12 ending at 1.

Results-

Scott-28:53

Ted-29:33

Aimee-30:37

Josh-31:57

Jen C.-34:36

Doreen-34:59

Jason-37:45

Jeff-40:31

Tim M.-40:52

Jill-41:24

Ray-52:00

Joe A.-1:22:49

Video:

Gillian Mounsey by CrossFit South Brooklyn - video [wmv] [mov]

Quote:

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

-Lou Holtz

Merry Christmas!

W.O.D. 12.25.08 and 12.26.08

Rest Day.

Quote:

"I stopped believing in Santa Claus when I was six. Mother took me to see him in a department store and he asked for my autograph. "
-Shirley Temple

CrossFit Total.

W.O.D. 12.24.08

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts.

Quote:

"Genius is one percent inspiration and ninety-nine percent perspiration"

-Thomas Alva Edison

Results:

Paul-625

Tim M.- 825

Scott- 780

Jason- 765

Jen C. -335

Joe-900

"Happy holidays to everyone!!!"

Just a reminder, Saturday (27th) class 9:00AM, Sunday(28th) 9:00 and 10AM, Monday (29th) class 5:30/6:30PM, Tuesday(30th) Open Gym 7:30PM, Wednesday (31st) class 6AM.

The T-Shirts have arrived.

Shirts are $20.

Happy 29th Birthday Danielle!

Danielle had to hold her wall sit until everyone completed their burpees, if she failed, burpees would have to be done again by all! Congrats Danielle for outlasting the burpees!!

Results from W.O.D. 12.22.08:

Lucky 7:

7 Rounds for time

7L/7R DB Snatch

7 OHS

7 KTE

Jon-16:19

David-15:45

Paul-18:05*includes a good luck round (we think!)

Doreen-14:13

Danielle-16:38

Nicole-16:06

Jeff-16:53

Miranda-16:59

Hannah-15:04

Tim M.-21:46

Chris-21:48

Dawn-17:15

Jill-17:33

Jen C.-19:09

Doug-17:58

Joe A.-39:36

Laura-18:08

Tim P.-17:45

Notes:

See you all tomorrow for Open Gym at 7:30PM!

There has been talk of Fran, Cindy and Muscle Up work!!

All are welcome.

Oh CrossFit Tree.

A CrossFit Christmas tree (courtesy of CrossFit North Atlanta): Athletic tape, stopwatch, marker, fractional plate. What's missing? Bar clamps? Jump rope?

W.O.D. 12.22.08

7 Rounds:

7L/7R DB Snatch (20/30)

7 OH Squat (45/65)

7 KTE

Article:

'Starting Strength' An Interview with Mark Rippetoe

Quote:

Our greatest glory is not in never failing, but in rising up every time we fail.

-Ralph Waldo Emerson

W.O.D. 12.21.08

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups10 Push-ups15 Squats

Results:

Laura 16

Scott 16

Tim P. 16

Jason 11

Danielle 11

Jill 13

Aimee 24

Video:

"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]

Quote:

The road to success is dotted with many tempting parking places.

-Anonymous

How strong are you?

W.O.D. 12.20.08

Deadlifts

3-3-3-3-3-3-3

Weighted Push-Ups

7-7-7-7-7-7-7

Results:

Everyone loves strength days, and today was no different. Amazing PR's were set today!

Joe A.-previous 335/PR 415 *featured above

Lisa- previous 115/PR 155

Doreen-previous 150/PR 165

Hannah-previous 180/PR 200

Jeff-previous 205/PR 220

Paul-previous 245/PR 275

Tim M.-previous 235/PR 350

Jason-previous 305/PR 350

Scott-340

Doug-275

Video:

"Cueing the Hamstring: CrossFit Basic Barbell Certification" - video [wmv] [mov]

Quote:

"The greatest barrier to success is the fear of failure"

-Sven-Göran Eriksson

Holiday Schedule.

Saturday 12.20-9:00/10:30AM Class

Sunday 12.21-9:00/10:00AM Class

Monday 12.22-5:30/6:30PM Class

Tuesday 12.23-Open gym 7:30PM

Wednesday 12.24-6:00AM CrossFit Total (Back Squat, Press, Deadlift)

Thursday12.25-REST DAY, NO CLASS

Friday 12.26-REST DAY, NO CLASS

Saturday 12.27-9:00AM Class
Sunday 12.28-9:00/10:00AM Class

Click here for the Basic Strength Standards for Men and Women

Video:
CrossFit Total

Article:
The 12 days of Christmas would cost $86,609 today!

Quote:

"Remember, the greatest gift is not found in a store nor under a tree, but in the hearts of true friends."

- Cindy Lew

Awesome Airbrushing.

W.O.D. 12.19.08

3 minutes of:

Barbell Thrusters/Jump Rope

3 minutes of:

SDLHP/KB Swings

3 minute of:

Push Press/Mt. Climbers

Sharing:

If you would like to share your birthday, post to comments so we can make sure to remember you on your special day...in a special way!

Other notes:

Thank you all for coming out last night to our 1st annual CrossFit KoP holiday outing. It was great to get together outside of the gym and everyone looked smashing in their street clothes!!

Quote:

"Live as if your were to die tomorrow. Learn as if you were to live forever."

-Gandhi

Fight gone Burpee.

W.O.D. 12.17.08

3 One minute rounds of:

SDLHP (55/75)

Push Press (55/75)

KB Swings (35/25)

Burpees

Wall-Balls (20/14)

-rest One minute between rounds

CrossFit Kids W.O.D.

SDLHP (15)
Push Press (15)
KB Swings (10)
Burpees
Wall-Balls (4)

Workout for a cause:

January 10th, "Fight Gone Bad" workout at CrossFit Generation.
Click here to get more details.

Quote:

"Being ready is not what matters. What matters is winning after you get there."

-LtGen Victor H. Krulak, USMC April 1965

Open Gym.12.16.08

Tonight from 7:30 to 8:30.

All are welcome.

There will be no indicated W.O.D.

Skill work or CrossFit HQ W.O.D. of your choice.

Quote:

"Learning how to learn is life's most important skill"

.

For the love of lunges.

W.O.D. 12.15.08

3 rounds for time:

400M Run

Walking Lunges 100M

100M Sprint

25 Burpees

Our very own:

Hannah Marley was featured on the CrossFit Head Quarters affiliate page today!

Congrats Hannah!!

Video:

Coming Soon..."Every Second Counts" - video [wmv] [mov]

Article:
Doug Chapman of HyperFit USA writes about "Clock Whores": Read the article.

Quote:
The first and the best victory is to conquer self." -Plato

Results:
Doreen-26:11
Hannah-30:41
Paul-25:13
Nicole-34:20
Jeff-29:16
Lisa-29:16
Miranda-30:52
Jason-34:30
Doug-26:58
Joe-46:46
Jen-27:01
Laura P.-26:20
Tim P.-25:25

Perfecting push-up form.

W.O.D. 12.14.08

7 Rounds of:
15 Med Ball Cleans
15 Push Ups

Video:
"Fran", CrossFit Dental

Time Results:
Some worked for time some worked for form.
Time results below.
Brooke 16:30
Hannah 15:20
Jeff 18:16
Doug 14:31
Lisa 20:30
Paul 17:50

Nicole, Cindy and Jen...amazing perseverance and determination today to perfect that form!

Quote:
"When you come to the end of your rope, tie a knot and hang on."
~Franklin D. Roosevelt

Pulling away.

W.O.D. 12.13.08

3 Rounds for time:

21 SDLHP

50 KB Swings

12 Ring Rows

12 Sewer Rows

Article:

CrossFit Philly gets some press among the fighter girl crowd: Read.

Quote:

"If the mind is not first trained to enjoy hard work, to relish suffering, to address the unknown, then no program, no amount of training can be effective."

-Mark Twight

Results:

Tim M.-23:50

Hector-Raul-21:08

Hannah-19:25

Laura-16:40

Lisa-18:02

Jeff H.-17:37

What a structure.

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Today you will work with a partner to complete MURPH.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Each partner MUST contribute a portion of each exercise.

Notes:

Post your top 2 favorite "fire me up" song titles and artists to comments. With that we will create our first official CrossFit KoP iPod mix...

Quote:

"Courage is endurance for one moment more"

-Unknown Marine Second Lieutenant in Vietnam

Results:

The sisters-Danielle, Missy, Becky-29:38

Hannah/Paul-28:28

Jason/Jill- 29:29

John/Miranda-25:55

Laura/Hector-Raul-24:09

Lisa/Jeff-26:10

Aimee/Joe-34:36

Tim/Jen-33:21

Tis the Season.

Although we don't have class tonight,

the below is a little at home WOD for you to accomplish on your own.

Post time to comments.

W.O.D. 12.11.08

3 Rounds for time:

50 Squats

50 Sit-Ups

10 Jump Squats

10 Burpees

10 Push-Ups

Other notes:

We will be adding classes in January.

If there are times you would like to see on the schedule, post to comments as well.

Gift Certificates for CrossFit KoP or personal training

make great Holiday gifts for friends and family and are available now.

See you all tomorrow, Friday December 12th at 5:30PM or 6:30 PM!

Quote:

"Never worry about the size of your Christmas tree.

In the eyes of children, they are all 30 feet tall."
-Larry Wilde, The Merry Book of Christmas

Birthday Burpees for Danielle.

"Whew, glad she's only 12!"

Happy Birthday Danielle!!

W.O.D. 12.10.08

Power Cleans

3-3-3-3-3-3-3

CrossFit Kids W.O.D.

21-15-9

DB Thrusters 8lb DB

Pull-ups

Danielle 8:20

Video:

CrossFit Hampton Roads presents "Estrogen": [wmv] [mov]

-watch to the end of the Video, even if you aren't interested in the partner WOD.

Results:

Jason 150

Tim 195

Hannah 85

Doug 175

Joe 225 *nice PR!

Danielle 90

Lisa 85

Paul 135

Jeff 125

Doreen 90

Jeff S. 195

Quote:

"Your never too old to become younger."

-Mae West

Balls to the wall.

W.O.D. 12.08.08

Karen:

150 Wall-Balls for time

Article:
Elite Fitness for Women

Holiday Notes:

We have scheduled our 1st Annual Holiday Outing for Thursday, December 18th at Rock Bottom. The outing is for all CrossFit KoP members, CrossFit friends, relatives and significant others...all are welcome. The festivities will begin at 5:00 PM for all that can make it for "Happy Hour"...or anytime after...even if you just stop by to say "Hi" or for a quick drink; please join us in celebrating friends, CrossFit and the Holiday Season! If you have interest, please post to comments if you will be attending so we can reserve a special space for everyone!

Quote:

"No person is your friend who demands your silence, or denies your right to grow."

-Alice Walker

Results:

Tim M. (20) 10:28

Doreen (14) 6:30

Hannah (14) 9:13

Lisa (14) 8:57

Miranda (10) 7:16

Jeff S. (18) 9:55

Jen C. (10) 6:59

Jeff H. (20) 13:54

Jon (18) 20:36

Jason (20) 10:05

Paul (20) 11:38

Laura (14) 8:23

Tim P. (20) 13:34

Doug (20) 9:08

Hannah's Split Jerk.

W.O.D. 12.07.08

5 Rounds for time:

5 Push Press or Split Jerk

10 Burpees

Video:

Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]

Quote:

"You have to learn the rules of the game. And then you have to play better than anyone else"

-Albert Einstein

Results:

Hannah-95/85-10:14

Tim-150/135-9:30

Jason-150/135-10:45

Jen-65-11:09

Dueling Saturday W.O.D.'s 12.06.08.

W.O.D. #1

Fran

21-15-9

Barbell Thrusters (95/65)

Pull-Ups

Hannah 7:04

Jason 8:30 Rx'd

Tim 11:30

W.O.D. #2

Run 400M

50 Squats

25 Push-Ups

R.C. 25:53

Danielle 24:50

Jeff 23:57

Lisa 23:59

Margaret 24:36

Video/Article:

CrossFit Lexington: "Woman Visiting Family After Extreme Weight Loss"

Quote:"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcomings; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat." -Theodore Roosevelt

There is an artist among us.

W.O.D. 12.04.08

For form:

4 Rounds of-

12 Front Squat

12 Shoulder Press

12 Push-ups

4 Rounds of-

8 Back Squat

8 Push Press behind the neck

8 Pull-Up

"The difference between the impossible and the possible lies in a person's determination."

-Tommy Lasorda

Joe and R.C. take on the 36" box.

W.O.D 12.3.08

4 Rounds for Time:

10L/10R Walking Lunges w/ OH Carry (30/45)
20 K-T-E

10L/10R DB Snatch (20-25 w./30-35 m.)

10L/10R Step Ups (20-25 w./30-35 m.)

20 Box Jumps

"Belief"

-courtesy of Again Faster

As a child, you can do anything. The future is an unwritten story, unencumbered by the fetters of harsh reality. Belief is easy to come by, as simple as hearing or seeing. Potential is infinite, and always given its due.
As we get older, living is no longer an exercise in blind faith. Doubt creeps in, and skepticism finds its way into our minds. The world gives us our knocks, and with each blow, the bounds of reality narrow. The vernacular of the impossible impregnates our speech and infects our actions, until we stay with the safe, the pleasant, and the known, afraid to push back against the unfamiliar and the difficult.
This unfortunate evolution leaves us unsure of our abilities, scared to display incompetence and unwilling to attempt the unknown. Terrified of another hard knock, we display only those traits with known rewards and certain payoffs. We become small and weak as the chains of doubt weave themselves into our lives. [keep reading]

Tabata Something Else.

W.O.D. 12.1.08

20 seconds of work followed by

10 seconds of rest for 32 consecutive intervals:

8 intervals of Pull-ups or WallBalls

8 intervals of Push-ups

8 intervals of Sit ups

8 intervals of Squats

Total score is all reps from 32 total intervals.

compare to 8.19.08

and...we are voting on the final slogan for the T-shirts tonight!

Video:

Pat Sherwood on "The Idiot Suit," by CrossFit Again Faster

(wmv.) (mov.)

"The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences."

-Eleanor Roosevelt

Results:

Tonya-365 (wallballs)

Nicole-323 (wallballs)

Miranda-316

Joe-202 Rxd

Tim-342 (wallballs)

Hannah-371

Doug-333 Rxd

Paul-342 Rxd

Doreen-412

Jon-314 Rxd

Margaret-302

Donna-304

Jen-293

Danielle-278

RC-217

Lindsay-319 (Wallballs)

Trisha-299 (Wallballs)

Jason-296 Rxd

Jeff-284

Liz-326 (Wallballs)