Happy Birthday Kathleen!!!
(yes, Kathleen, not Maureen or Christine)

W.O.D. 7.28.10

Working in teams of three, AMRAP in 5 minutes of the following:

30m Prowler Sprints 90#/45#

Deadlifts 135#/95#

Wall Ball 20#/14# (to 10 ft target)

Double Unders

Coaching Tips: Scale load and movements to match your current fitness level. You will spend 5 minutes at each station trying to amass maximum repetitions. One person works at a time and you will stay 5 minutes at each station before rotating to the next exercise. This is a high volume workload workout, so utilize a smart strategy to economize the workload between all team members.

WOD courtesy of CF East County and the talented Paul Flores who placed 3rd in the Masters Division at the CrossFit Games.

Food Addictions by Steph Vincent

"The Calm After the Storm: Part 1" with Kristan Clever, Valerie MacKenzie Voboril and Rebecca Voigt by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Community Reminder:
Fundamentals of Running and POSE July 29th @ 6:30PM.

"If you hold a cat by the tail you learn things you cannot learn any other way."
- Mark Twain

Steph V./Ellie/Kristen/Lindsey 430
CC/Barb/Grans 494
Tara/SAZ/Ashley 456
Aimee/Tim P. 691
Jim C/Rachael/Sam B. 564
Cate/Keri/WW 515
Donkey/Dorothy 397
Charlie/Teamari/Josh 407
Kim G./Cindy/Melinda 393
Tim H./Danny/Mel 497
Shelsea/Andi/Emily 248
Jeff/Kerry/Mike F. 627
Kev/Brian R./Rob Ph 578
Bevin/Mike 337

Today's Prowler Push Photos:
Dorothy and Donkey.

(note the "picture of health" behind her)
Sam B.


Christina (CC) said...

Who's in the breakfast club tomorrow - I am coming at 6am (committing on the blog means I will show up)?! Can I get an Ellie?!

Aimee Lyons said...

I heard Jim C. say he was sending Grans in for the AM session, but that could be a rumor?

Ellie said...

Kathleen- I hope you have wonderful birthday! You deserve it! You are a great person to workout with- you have been there for me since the beginning and you keep me going!

CC- I'm in- See you in a few short hours.

Kristen S. said...

Happy Birthday Kathleen!!! I hope you have a wonderful day. Hope to see you and do some b-day burpees!

Jeff said...

Happy Birthday Kathleen!!!

Christina (CC) said...

Happy birthday Kathleen!

Ellie, see you in the AM.

Patti said...

Happy birthday Kathleen!!!! Have a great day :)

Jason Lyons said...

Happy birthday Een. That is much easier and I won't mess it up anymore. I counted 4 times this week that I got it wrong. DOH!

Dorothy said...

Happy Birthday Kathleen! Bring on the Birthday Burpees!

Kathleen said...

No worries Jason. If I'm the only one of the "een's" at the box I'll answer to any of the 3 names :-) Thanks for all the b-day wishes guys!!!

Melanie said...

Happy Birthday Kathleen! I hope all of yoru birthday wishes come true!

Dorothy said...

Did you see the wall therapy in the video? Gotta love it!

Miranda said...

Happy Birthday Kathleen!

Unknown said...

Happy Birthday Kalthleen!!! Have a great day!

Yay! I figured out how to posted my first comment! :P

Kerbear said...

Happy Birthday Kathleen!! While I was going to the 630's it was great getting to workout w u! Keep pushing yourself - it's awesome to see - have a great day babes :)

donkey said...

Happy birthday Kathleen! enjoy your special day!

Cindy Handler said...

Here's a nice mention of Aimee and CrossFit KoP as well as a quote from our fearless coach in today's Philadelphia Inquirer in an article on kid's fitness classes. Great job Aimee!


Happy Birthday Kathleen!!

Laura Pappas said...

Happy Birthday Kathleen! Keep up the awesome work.

My mom emailed me that Aimee was in the paper this morning, here is the full link - Cindy's got cut off - Crossfit Kids starts on page 2


Jen S. said...

Happy Bday Kathleen Yates!!

Christine said...

Happy Birthday, Kathleen!

Go Team Een!

KDitty said...

Happy Birthday Kathleen!! I hope it is a great one!

Nikki said...

Happy birthday Kathleen! Hope ya had a great day!

Chris P. said...

you always come to the gym ready to work and learn. I was super happy to see you do the King/Queen of Prussia, I think people saw a fire burn even brighter in that engine of yours. Happy birthday!

Gina Fab said...

Hope you enjoyed your birthday Kathleen! I am sure your beautiful little daughter helped make it special for you!!!