3.23.2009



Power Cleans by Mike F.

W.O.D. 3.24.09
Power Cleans
3-3-3-3-3-3-3
and
50 Burpees for time!!!

Video:

Brandon, trainer at Crossfit NE Georgia pours his heart into "Aqua Murph", along with his buddy Patrick: [wmv] [mov]
**Doug, maybe for your Birthday next year????

Quote:
"As the ostrich when pursued hideth his head, but forgetteth his body; so the fears of a coward expose him to danger."

Akhenaton (King of Egypt, 14th century BC)

Results:
Miranda 85-3:43
Sam 180-1:37 Row 500M
Nicole 85-4:07
Mike M 165-1:30 Row 500M
Jason 175-4:07
Jim C.165-4:55
Jon 115-3:34
Cindy 85-4:59
Mike F. 185-5:21
Hannah 110-3:48
Tim M. 200-6:27
Paul 150-2:33
Keith 135-2:32
Doreen 95-3:29
Jen S. 70-3:34
Laura 90-2:52

at

11 comments:

  1. AnonymousMarch 23, 2009 at 10:45 PM

    Villanova's pool is connected to their track which has a pull up bar 20 feet off the track, i think it was meant to be

    ReplyDelete
  2. Jason LyonsMarch 24, 2009 at 7:01 AM

    they didnt have the backpacks on in the pool and i am surprised that a 1000 yards of swimming added 35-25 minutes to their times?

    their squat form was also awful.

    granted i never did it rxd so i suck more.

    ReplyDelete
  3. Jason LyonsMarch 24, 2009 at 7:03 AM

    han, this isn't meant to be a mean thing but you shrink every time i see you. good job girl.

    so much for you being my pace car. lol.

    ReplyDelete
  4. AnonymousMarch 24, 2009 at 8:08 AM

    Shoulder friendly on the road WOD in Texas at 05:30 this morning:

    3 rounds using two 20 lb DB:

    10 hang squat cleans
    10 DB push ups
    10L/10R DB Renegade Rows
    10 Mountain Climber (4 count)
    25 Sit Ups
    10 Bicep Curl
    10 Dips
    Lap around hotel complex
    Time: About 35 minutes

    I know, I know, bicep curls. They were recommended for shoulder rehab. I am having pull up withdraw. Maybe in another week or so.

    ReplyDelete
  5. AnonymousMarch 24, 2009 at 8:42 AM

    thanks jas. i know, what i really needed was a tow truck to pull me up that damn hill!

    Curin, awesome job! you were truckin right behind me the whole time...hope to see you back real soon!!!

    ReplyDelete
  6. Laura PappasMarch 24, 2009 at 9:49 AM

    PS Doug - Happy Belated birthday :)

    ReplyDelete
  7. AnonymousMarch 24, 2009 at 4:53 PM

    I am running a 5K on Saturday in Shippensburg and have been emailed the following request "You should probably bring a smokin hot crossfit chick this weekend." - Requested by a very good looking single guy friend of mine.

    haha

    ReplyDelete
  8. AnonymousMarch 24, 2009 at 8:05 PM

    Jen ... unfortunately I will be out of town so you'll have to ask another smokin' hot CrossFit chick to join you!!! LOL Good luck on the 5K.

    ReplyDelete
  9. Aimee LyonsMarch 24, 2009 at 8:26 PM

    Jen S. good luck at the 5K!!!

    All CrossFit chicks are HOT, especially the ones at CFKoP! Keep up the good work ladies!

    ReplyDelete
  10. Laura PappasMarch 24, 2009 at 8:52 PM

    Hey girls great work today - guys sorry I wasn't following you but the numbers look great all around.

    This weekend a yoga studio in West Chester, The Spirit of Yoga, is hosting free classes - I'm planning on attending one on Sunday morning, hopefully after 9am crossfit, with my mom. I wanted to pass the info along to anyone else that might be up for it. Here is the current schedule, it might be best to call and ask if there are additional classes, but I'll post them if and when I learn of them!
    http://www.thespiritofyoga.com/westchester.html

    ReplyDelete
  11. AnonymousMarch 24, 2009 at 8:55 PM

    sick numbers everyone!....p.s. i cant believe how much my lungs still burn from that row

    ReplyDelete