Maureen working hard for the Push-up!

9:30AM ladies take on ANGIE!!!

W.O.D. 2.8.10
"It's time for one of our favorite bench mark ladies..."

for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(compare to 9.8.09)

"CrossFit and Strongman" with Kurtis Bowler by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

On Saturday February 13th, We will be hosting Judith Gabriel, a Massage Specialist and Bodywork Therapist, who is offering Therapeutic Massage, Intuitive Bodywork (Collard Method), Rebirthing, Reflexology, and Chair Massage. Many of you know I typically travel to Reading to visit Judith for my massage therapy; she has 23 years experience. She graduated from PA School of Muscle Therapy in therapeutic massage and reflexology and has 20 years of training with world-renown bodywork specialist Patrick Collard, and 23 years of national/international training in Rebirthing.

At CrossFit Kop Ms. Gabriel will be offering deep therapeutic massage with corrective work, chair massage, and non-diagnostic reflexology.

Her rates are as follows:
$100-1-1/2 massage
$80-1-hr massage
$1.50 a minute up to 14 minutes for chair massage
$20 for 15 minutes
$40 for 1/2 hour of chair massage
$40-1/2 reflexology
$60 for 1-hour reflexology

Sign up now at the box:
She is worth it!!!
Judith will be at our facility on Feb. 13 from 9:30AM on... Appointments are limited so please book in advance by calling 973.885.8728 to schedule through Aimee.

"It is better to be hated for what you are than to be loved for something you are not."
-Andre Gide

Results: time - band/modifications
Hannah 40:23 green/KB swings
Cate 30:05 KB swings
Kara 30:34 black
Donkey 36:44 blue/floss
Kristen 33:02 blue
Kim 38:20 green
Nikki 19:20 rx
Maureen 16:34 black/50s
Mike F. 33:17 rx
Mike H. 20:55 rx
Jen S. 28:34 rx
Jeff H. 20:15 rx
Vincent 19:30 green/50s
Mel 11:35 green/50s
Joe A. 41:28 rx
Steve Z. 26:07 rx
Rob 25:10 rx
Kathleen 27:15 black
Grans 20:02 rx
Kerry 17:41 walking lunges/50s
Liz 21:42 box jumps/walking lunges
Gina 24:57 black
Dorothy 24:57 black
Steph V. 34:58 blue/black
Olan 33:50 floss/deadhang
Jim C. 27:43 rx
Justin 27:28 blue
Ludwig 24:50 50s
Jerry 24:16 rx


Miranda said...

Can anyone suggest a flour to use as a substitute for almond or coconut flour? I saw some at the store this weekend but it was $9.99...a little out of my price range.
I wanted to make the coconut encrusted chicken

donkey said...

miranda: are you eating paleo? if you're just trying to avoid gluten, you can try brown or white rice flour. corn meal i used on regular fish. but none of these options are paleo, obviously.

Meighan said...


If you have a processor you can make your own almond flour and just pulse some raw almonds!!!

Miranda said...

I broke my moms food processor so now we have none:(
Can i just crush the almonds with a hammer? Will that work? I am being serious people!

Meighan said...

How about crush with a hammer and then roll over with a rolling pin!! Or heavy can.

Honestly, remind me and I will grind u up some! Trader Joe's has almond meal pretty cheap too. Much cheaper then a conventional store.

Laura Pappas said...

Ooooh Angie, I felt like she was coming up in the rotation soon. Too bad I decided to heed the wise words of yesterday's post and take today as a rest day. Good luck everyone, this is a great one to test yourself and really push through!

Ray said...

Miranda! Crushing the almonds with a hammer?! The visual is killing me! lol

Here is a site for $6.99 per lb, which is about what you pay for a lb of Almonds.


Anonymous said...

Angie def tests u in a different way than a lot of other WODs. It wasn't easy but fun! Thanks Olen for the squat off at the end there!!

Aimee is there going to be a special wod on vday for two person teams...just want to know so I can save one of our classes this week!