Happy Birthday Jen C.!!!!
*Maybe if Jim C. sees his picture on the blog he will come to visit soon???? What does everyone think? Post to comments if Jim C. needs to start coming to CrossFit KoP?

W.O.D. 2.13.09
AMRAP in 20 Minutes:
10 Hang Power Cleans
20 Burpees



"And in the end, it's not the years in your life that count. It's the life in your years."
-Abraham Lincoln

Mike 5 (95)
Paul 5 (115)
Joe 5 (115)
Lisa 4 (almost 5...missing 3 burpees) (75)
Jen 7 (next time 75# right?) (65)
Hannah 6 (75)
Jeff 6 (95)


Anonymous said...

Yes Jim C. should come to Crossfit. He better be there for the couples WOD tomorrow!

Anonymous said...

I wanna see Jim at CFKoP! :)

Anonymous said...

Look at that plate full of sugar!!! Yummy!

Anonymous said...

Sir, stand up, put the plate down very slowly, and step away from the cake!

Now, get to CrossFit immediately and BEGIN!

Anonymous said...

Hey, there is a Celtic festival over at Valley Forge Convention Center all weekend. I took the kids last year and there were some great bands there. If you go, then don't miss the bands Scythian and Albannach. They both get the blood pumping, and there are other good bands as well. Scythian alone makes it worth the trip. Here is the link:


Guinness is on tap as well. It is only 10 grams per 12 oz., so that is fairly low carb as far as beers go AND 1 gram of protein. It gets me in the "zone" as well, so it must be OK. ;)

Jason Lyons said...

jim should come, as should everyone else. big news...big news...very exciting time to be a member of cf kop. :)

i am sad that i will not be there tomorrow...please record as much as possible. i see priceless material for our next vid.

Anonymous said...

Jason, Good luck at your cert. You'll do great, even if you're a metabolically old man! We'll work extra hard to make up for your absence at the couples WOD.

Unknown said...

A man after my own heart...Cake-I love cake. Lucky for me it was Shane's birthday yesterday. Poor kid was sick and stayed home from school. You know what that meant????Someone had to eat the 24 cupcakes that I made for the class. That on top of the ice cream cake. See what I mean? No control. Now that's why I go to Crossfit. No pressure Jim.

Anonymous said...

Home WOD:

3 Rounds:
500 M Row
10L/10R 35 lb KB Push Press
25 Push-Ups
25 Sit-Ups
25 Squats w/ 35 lb KB

Time: 37:40

Finished with:

2000 M Row in 13:00

Tried to do a burpee, but the hammy was not ready to play that game just yet.

Aimee Lyons said...

Tara-girl lay off those cupcakes before the regional qualifier!