2.15.2010




Happy Birthday Coach Nikki!
Let's also wish Nikki well as she travels to her CrossFit Gymnastics Certification next weekend...in Las Vegas. Just remember Nikki, not everything that happens in Vegas stays in Vegas. Please bring that knowledge back to the box!

W.O.D. 2.16.10

Over Head Squat
3-3-3-3-3

then:
3 Rounds
15 OHS @ 60% of your 3 RM
15 Knees to Elbows
1 Rope Climb

Read:
Nutritional Synergy: Robb Wolf + Whole9

Community Notes:
On Sunday at 1:00PM we will be hosting a Family Fitness WOD. This class is developed for Parents and Children...of all ages. Teach your children at an early age that learning physical movement (CrossFit) is not a chore...but that it is broad general FUN! This class will be in lieu of our regularly scheduled Kids class that occurs at 11AM. Members and non-members are welcome. This is a FREE class.

Would anyone like to see a Wednesday 4:30 PM class on the schedule? Post to comments if this would interest you.

The Friday 6AM class will be CANCELED. Sorry for any inconvenience.

Click here for the up to date CrossFit KoP Schedule.

Quote:
"A man must love a thing very much if he not only practices it without any hope of fame and money, but even practices it without any hope of doing it well."
- G. K. Chesterton

Results:
Kara: 80#/11:12 @ 50#
Steph R: 95#/12:32 @ 55#
Aimee: 140#/8:15 @ 85#
Tim P: 155#/7:10 @ 95#
Cindy: 75#/7:37 @ ?
Jeff: 115#/8:25 @ 75#
Miranda: 100#/?
Curtin: 100#/8:22 @ ?
Nikki: 115#/7:22 @ 65#
Kerry: 85#/10:01 @ 55#
JZ: 115#/9:13 @ 65#
Kelly G: 58#/9:45 @ 33#
Katie: 33#/9:29 @ 20#
Han: 135#/14:31 @ 83#
Jason: 205#/12:27 @ 125#
Jim C: 165#/10:53 @ ?
Todd: 75#/10:48 @ ?
WestWOD: 95#/11:40 @ 65#
Jay: 185#/10:59 @ 115#
Shawn: 155#/9:43 @ 95#
Donkey: 55#/14:11 @ 35#
Roger: Form/11:57 @ PVC
Liz: 65#/12:38 @ 35#
Kathleen: 40#/10:38 @ 35#

17 comments:

Anonymous said...

Happy birthday Nikki!!! Have a great day and have fun in VEGAS!!
(and yes, would like a 4:30 class if offered!)

KDitty said...

Happy Happy Birthday Nikki!

Laura Pappas said...

Happy Birthday Nikki, too bad Nova didn't pull off a win for you. Good luck in your cert this weekend too.

Unknown said...

Happy Birthday Nikki and best of luck this weekend! You're the best!

Melanie said...

Happy Birthday Nikki!!! I hope you have a great day! Have some fun out in Vegas too.

Dorothy said...

Happy Birthday Nikki! Thank you go your help and encouragement.

Miranda said...

Happy Birthday Nikki!

Jen S. said...

happy bday nikki! good luck on your cert...i'm sure you don't need it though - you are just too awesome!

JZuck said...

Happy Birthday Nikki!

Anonymous said...

Happy Birthday Nikki...its truly a pleasure to know you. I got your back on the farmers walk as long as you got mine on the burpees!! :-) And although you need to bring back the knowledge from vegas...i think you should def do SOMETHING that stays there too! ;-)

Jason Lyons said...

Happy birthday Nikki. Bring back MU tips!!!!!

donkey said...

happy birthday, Nikki! enjoy your day!

Nikki said...

Thanks for the bday wishes everyone! And special thanks to those of you who suffered thru birthday burpees for me! What a great present, and I know who you are :) I promise to bring back lots of great knowledge and new skills from the cert... and don't worry Steph I'll be sure to do at least one thing that stays in Vegas ;)

Lisbeth Darsh said...

Nikki -- Happy Birthday from CrossFit Watertown! (We see our shirt in the photo -- whoo hoo!)

Your buff mom Marie continues to astound us all with her strength and determination -- we're so glad she's part of CrossFit Watertown! (And she told us what she was getting you for your birthday . . .)

Jim Curran said...

did 95 lbs for the 3 round cash out

Laura Pappas said...

Laura 95# / 10:59 @60#

Cindy Handler said...

It was 45# for me for the 3 rounds.