CrossFit KoP shirts represent in the Islands.
Jason in Virgin Gorda and Mike M. in St. Kitts.
Where has your CrossFit shirt been????
*Reminder, new limited edition shirts and tanks are available for $20.
W.O.D. 4.25.09
...and between sets of Deadlifts,
complete 25 Double Unders (sub 25 Tuck Jumps)

"The person who will not be defeated cannot be defeated"
- Navy SEAL Maxim

Are you tired of your gym? Would you like to stop going?

Here's how! A 10-day plan to get kicked out of your non-Crossfit gym in 10 days...or less!

Day 1 Drop some weights. Preferably from overhead. Be prepared - it's loud. Sadly, most gym owners would rather you throw out your back trying not to miss an overhead lift than to bail out safely.

Day 2 Use chalk...liberally. They'll probably tell you to put the chalk away and get some gloves. Tell them that anyone who wears gloves in the gym should be required to have a matching handbag.

Day 3 Make an "Out of Order" sign and hang one on each cable crossover machine so no one is in the way of the pull-up bar. Because, unfortunately, it's probably the only pull-up bar they have.

Day 4 Leave the treadmill running between sets of "Nancy" so you don't waste time speeding it back up.

Day 5 Do handstand push-ups against the mirrors. Be sure and leave a huge sweat-print of your back.

Day 6 Bring gymnastics rings and hang them from anything you can find...rafters, basketball goals, the smith machine, etc.

Day 7 Grunt. Apparently this can get you ejected and the cops called pretty quick.

Day 8 Do "Linda" with three bars. This works especially well during peak gym hours.

Day 9 Deadlift barefoot. Revisit Day 5 and throw some handstand push-ups in there for "Diane".
Day 10 If none of that has worked and you actually made it to Day 10, this should do the trick. Since there are no whiteboards at the gym, bring a marker and record your times on the wall.


Jason Lyons said...

i wanted to let everyone know that aimee kicked some serious ass today.

out of 46 women, she finished:

9th in the 3rd workout which was the run, ohs and box jumps

20th in the 2k row

27th in the deadlift workout bringing her total time to

27 minutes and some seconds.

she rocked it hard and finished every workout and we are have no voices based on how hard we were cheering. i have it all on video and those that want to see the action are more than welcome.

go AIMEE!!!!!!

Hannah, Lisa, Paul, & Tim said...

We are soooo proud of you. it was a honor to stand by you this weekend and call you our coach! we love you and look forward to doing it again next year!

Ray said...

The Man (or Woman) in the Arena:

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

Theodore Roosevelt, 1910

Aimee, a remarkable achievement by any measure. OooooRah!!!

Mike said...

killer times Aimee,

I'm looking forward to hearing how 3 wods in 1 day felt.


Laura Pappas said...

Aimee - great work and awesome times! I'm sure the competition was tough too, not everyone has tha balls to compete at regionals...and you showed them you belong! I hope Sunday went well too :)

Evan said...

Results for the 5 x 5 Deadlift

Jen C. 95, 115, 135, 155, 175

Doug 205, 225, 245, 245, 245
followed by 500m row 1:32

Mike 205, 225, 245, 245, 245
followed by 500m row 1:30