7.26.2010


Charlie up the rope.


Kim and Dianne setting up for the Ring Dips.


Jen and Brian U. race up the ropes.

W.O.D. 7.27.10
21 Weighted Muscle Snatch (95/65#)
21 Ring Dips
1 Rope Climb
15 Weighted Muscle Snatch (95/65#)
15 Ring Dips
1 Rope Climb
9 Weighted Muscle Snatch (95/65#)
9 Ring Dips
1 Rope Climb

The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

Videos:
Muscle Snatch
and
Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

Quote:
"I challenge you to make your life a masterpiece. I challenge you to join the ranks of those people who live what they teach, who walk their talk.
-Anthony Robbins

Results:
Rx:

Aimee 18:50 20ft rope
Nikki 12:28 20ft rope
Kerry 18:36 20ft rope
Olan 18:06 15ft rope
Jerry 13:09 15ft rope

Scale:
Cate 11:26 65#
Steph R. 13:40 65#
Kristen S. 16:39 45#
Dave F. 20:53 53#
Jim C. 19:00 95# (19ft rope)
JZ 15:58 65# (20ft rope)
Tom S. 19:30 75#
WW. 19:53 75#
Mike F. 19:53 85#
Brian U. 13:30 75#
Dianne 31:00 35#
Miranda 17:22 65#
Mel 19:31 33#
Jen S. 21:48 65#
Kim G. 28:03 45#
Rachael 17:29 35#
Melinda 19:22 32#
Vincent 12:44 75#
Tim G. 14:29 55#
Lori 16:02 50#
Charlie 22:18 95# (20ft rope)
Lindsey 12:23 25#
Peterson 15:19 53#
Kathleen 12:59 35#
Donkey 13:45 55#
Lisa 15:11 33#

13 comments:

  1. Hi CFKOP! Just wanted to send out a reminder and last plug for the MetroDash on August 21. So far Team CFKOP has 9 people signed up:

    Vincent, Stephanie
    Brewer, Samuel
    Handler, Jeff
    Turner, Gerald
    Sieller, Nicole
    Handler, Cindy
    Carnevale, Christina
    Buri, Maura
    Runkel, Deb

    There's still time to register if you're interested!

    http://www.metrodash.com/philadelphia/

    ReplyDelete
  2. Ps- if you are someone uncomfortable with running there will be a sub team that will be going at our own pace, right now I believe it's me, Cindy and cc. So if running is your fear (like it's mine) or your worried about keeping up, don't let that stop u, we'll overcome it together!

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  3. Think I'm okay with the running it's the 8' wall that I'm afraid of.. lol.. is getting pushed over it acceptable?

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  4. Maura that wall doesn't stand a chance against you! And if all else fails we have Jerry to push us over :)

    PS - for anyone who still wants to register you have until August 13 or until the spots fill up. Our team is CrossFit KOP and password is aimeesfitnessblog

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  5. I suppose if someone is needed to push the crossfit babes over the wall.... I'll take the job.. :0)

    Seriously though...I am looking forward to this event.. should be a lot of fun!!!

    ReplyDelete
  6. I can't wait. I am trying to run more to get ready for this event. I am also worried about the 8' wall - hoping that it involves utlizing a rope to go over the wall, and not just jump and hope for the best.

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  7. Also, I will be taking the train down to the city for the MetroDash. I don't want to deal with parking that day.

    So I am going to take the R6 (Norristown) line from the Miquon Station leaving at 7:05am. This is the same train that leaves Norristown station at 6:54am, Conshy at 6:59am, Spring Mill at 7:02am. It gets to Market East (a quick walk to the start ground) at 7:30am.

    ReplyDelete
  8. I'm game for the train...6:54 at norristown for me.

    ReplyDelete
  9. Plentus,
    Could you show me how to tape my hands tonight? i am going to need it for the rope climbs. I have tape

    thanks,
    Miranda

    ReplyDelete
  10. ah, sorry Miranda, I was in Philly all day and just got back. Aimee posted a great series of links on hand maintenance, and "Part 3" is essentially how I tape up.

    http://aimeesfitnessblog.blogspot.com/2010/03/w_23.html

    ReplyDelete
  11. Steph, Cindy, & CC- If we can get a babysitter I am going to sign up and run with you ladies....will find out tomorrow!

    ReplyDelete
  12. Steph,
    I still want to sign up and run with you guys... just not sure if I will be around that weekend. I am traveling a lot for work in Aug.

    ReplyDelete