Swine and Miranda.


Mike Fab.

W.O.D. 7.23.10

Barbell Thrusters 95/65

(compare to 1.13.10)

Community Reminder:
Click here to read more about out new CrossFit KoP Barbell Strength Class. Are you in?

"What you are is what you have been, and what you will be is what you do now."

Rx +:
Aimee 10:50 (95)
Nikki 11:52 (95)
Grans 7:38 (35#DB)
Han 19:13 (35# DB)

Rob 6:45
Chris B. 13:55 *
Ditty 14:00 *
Dorothy 9:50 *
Vincent 11:50 *
Joe A. 10:12
Jerry 9:42
Jim C. 12:33
Cate 5:55
Todd 8:33 *
JZ 12:11 *
Kevin 7:10
Brian R. 11:03 *
Olan 11:41 *
Deb 18:17 *
Kerry 6:05
Laura 7:45 *
Miranda 14:23
Swine 6:05
Mike B. 8:02
Tom 9:03
Jason B. 8:54 *
Mike F. 9:47
Jen S. 8:23
Charlie 8:10

Danny 13:59 (95)
Kathleen 8:44 (45)
Michelle 9:23 (65)
Dan 12:43 (75)
Mike S. 6:42 (sub KB/Burpee/Run)
Rachael H. 12:50 (35)
Maura 11:10 (55)
Brittany/Darlene 14:58 (35#) (Team)
SAZ 12:35 (65)
Peterson 7:59 (65)
Lindsey 6:13 (35)
Jaime 13:23 (50)
WW 13:06 (75)
Teamari 9:36 (45)
Holly 13:57 (45)
Patti 12:25 (55)
Tim G. 18:35 (65)
Rob Ph 9:41 (95)
Joe M. 10:34 (55)
Gina 11:59 (53)
Brian U. 7:53 (75)
Jen N. 8:50 (22)
Christine E. 8:13 (35)
CC 5:44 (one arm KB)
Ellie 9:10 (45)
Fish 8:26 (45)

Kudos to everyone who came though the box today and sweated it out in 90+ degrees and A LOT of humidity! It was a record day putting 56 people through FRAN!!! I added a little star * next to your name if (we knew) it was your first time RX-ing the WOD. If I missed anyone please let me know.


KDitty said...

I'm interested in the strength class!

Patti said...

I'm in as well!!

Melanie said...

Question about the strength classes- will you be doing 1 lift per week, offered on both Monday and Thursday (in case we can't make one of the days)?

Peterson said...

Fran was so much nicer to me than Angie...

Jen S. said...

I am in for Mondays!

JZuck said...

I will definitely be at the strength classes, even though I think my muscles are getting too big.

Aimee Lyons said...

Mel- In the first week I will explain exaclty how it will work in great detail. In short, there will be two lifts per day, if you miss Thursday you can catch up on Monday by doing those lifts at that time. Everyone will most likely be on a slightly different schedule based on when they can attend or not. The assistance exercises will vary by day. All assistance exercises will be posted the day of, not posted to the blog eariler. We will roll with this the first month and see how it goes, with everything if there is a better method we will adopt it and move forward at at that point.

Chris P. said...

Peterson, Lindsey, Kristin, Jay E., and Steph V.: send me your email address if you want videos of snatches/box jumps from yesterday so you can see your form. chris@crossfitkop.com

Unknown said...

I'm interested in the strength classes too.

Laura Pappas said...

I'm interested in strength class too! I'm ready to try Fran, I've never done it Rx

stephanie vincent said...


will it be worth it to just drop in for one or two??

Aimee Lyons said...

absolutely Steph!

Anonymous said...

Wanted to share a blog post I wrote specifically about crossfit today :-)


Anonymous said...

oh and JZ...your muscles are getting quite offensive!! Are you sharing medication with donkey?

Christine said...

I'm in!

Anonymous said...

JZ: if your muscles get any bigger we will need to get
a bigger condo to accomidate your mass.

Also, to everyone else: the answer to my question
may be to just suck it up own it BUT any suggestions
for at least limiting the amount of bruising on my
legs from the bar?? (things I should eat more of/less of, certain vitamins that help with bruising? Or just wear em proud! I look like JZ is starting to get violent....must be those muscles

Anonymous said...

WOW- Chris took some videos of us snatching on thursday- what an amazing tool!! After I got over the tears in my eyes because of my bad form...i took the time to watch it in slow motion and learned a lot...early arm bend, not dropping under the bar when the weight got heavy..ect...ect.
thanks coach. may be something to do more often on strength days!!!

Christina (CC) said...

I am in for strength. I wrote before but not sure what post it actually got appended to. Mondays for sure, possible Thursdays.

Kristen S. said...

I'm interested in the strength class, but I will be traveling 2-3 weeks in August, so it might be best to wait for the next set of classes. Will the next set of classes start in Sept? How will payment work for those with unlimited classes per week?

Peterson said...

Thanks a bunch for the videos Plentus. They really do help in trying to look for areas of improvement!

Tom said...

Im in for the strength class. so glad i made it for fran today.she is an ass kicker!

Lindsey said...

I'm in for the strength classes when I can. It might not be every week (or the same day every week), but I'll try my best to be there. Being new to lifting, I can definitely use help with this!! Thanks for offering it :-)

Aimee Lyons said...

Kristen- Depending on the success of the class, we will continue the next phase into September. If you have unlimited, the classes are included in your membership.

KDitty said...

Ditty did not RX...she used a blue band. : )

Patti said...

Gina used 55lbs for Fran not 53:)

Kimmers said...

I'm interested in the class as well! I can use all the help I can get.... Thanks!

Mike B said...

I would be interested in the Monday classes.