and now...

Happy Birthday Tim!

W.O.D. 1.12.10
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

At some point in our lives, we’re likely to find ourselves over-trained, under-recovered, under-fed, under-slept, over-caffeinated, and (eventually) actually injured. Ideally, the early stages are the time to pay attention to what your body is trying to tell you, and take immediate action to ensure those nagging aches and pains don’t become a seriously limiting chronic injury...read more here.


“Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity.”
- W. Clement Stone

Donkey 183
Chris 180
Kara 180
Dave 156
Joe D 181
Miranda 253
Olan 223
Jeff 235
Nicole 279
Patti 207
Kelly 196
Gina 133
Curin 216
Han 276
JZ 204
Jen S. 220
Gran 284
George 196
Jerry 254
Swine 306
Jamie 176
Tim P. 275
Cindy 174
Kim 186
Steve 234
Melanie 232
Christina 177
Chris 317
Laura 274
Jim 2226
Mike F. 265
Todd 215
Shawn ?
Kathleen 189
Maureen 199


Chris P. said...

happy birthday Timmy!

this WOD is called Fight Gone Bad. This is how it got its name: http://www.youtube.com/watch?v=hgceAwrAN-M

as for the pumpkin muffins, I hope everyone knows the woman behind the man is just as involved in the making of good food

Ray said...

Happy Birthday Tim!! Always a source of positive inspiration!

Great article Aimee. I have had my fair share of acute and chronic injuries. I have used all of the techniques mentioned in that article, and I have no doubt that they allowed me to recover much faster without losing all of my gains. However, the key message of the article is to take preemptive action early to avoid those significant events. Push yourself hard, but listen to your body. The older you get, the more important that becomes.

Jeff said...

Happy Birthday Tim! Great WOD for your birthday celebration, hope you have a great day.

KDitty said...

Happy Birthday Tim! I hope you have a great day!

Nikki said...

Happy birthday Tim! Please dont take it personally if I dont show up for your birthday burpees :)

Evan said...

Happy Birthday Tim!

After this morning...I'm hearin you on the "Older you get" thing.

Miranda said...

Happy Birthday Tim!

Kit said...

Happy Birthday Tim...i'll do your birthday burpees down here...yeah right.

Dorothy said...

Happy birthdy Tim!

Meighan said...

Tim, Have a great day!! Looks like I will probably miss you birthday burpees. Please do double for me!

Laura Pappas said...

For those that went to the nutrition seminar on Friday (great job presenters) I found 2 blog posts on MDA that I think may be helpful to start the nutrition journey. Hope these help give you perspective and ideas on how to make things work for you.

and Happy Birthday Tim!

Melanie said...

Have a great birthday Tim!!

Meighan said...

How old is Timmy?

Tim P said...

Thanks CrossFit KOP! Very cool day indeed, and I hope you all enjoy one of my fav WOD's today in FGB.
- and after the FGB, you can thank Aimee for her "Bday Burpees" idea and get in 29 of them; only then shortly after may you proceed to pass out on the floor.

Chris P. said...

Jim C. 2226

you are a BEAST!

Jim Curran said...

I dominate...the first FGB to get into four digits

Jeff said...

Plentus, I was going to congratulate you on a great number and awesome work, but after seeing Jim's score, not so much. Talk about setting the bar high!

Mike F said...

I was counting for Jim and had trouble keeping up with that pace.

Aimee Lyons said...

oh boy...Jim you really blew that one out of the water! So much so I'll just leave it up there and not change the post. For the record 226 was Jim's actual score. :)

Awesome work everyone! FGB is always exciting!

Jen S. said...

Gina - awesome job yesterday! You kicked ass! I am so proud of you....and your Box Jumps were awesome!

Gina Fab said...

Jen- I could not have done it without you! Thanks for all of your help and support!!! It meant a lot!