W.O.D. 9.1.10

AsManyRepsAsPossible
in 10 Minutes
of:
WallBalls (14#/20# 9/10 ft target)

and

2 Rounds for time of:
500M Row
9 Bear Complex (65#/95#)*
*bar cannot touch the floor in between the sequence of 9.
The Bear Complex is a sequence of movements - Power Clean, Front Squat, Push Press, Back Squat and Push Press. Performing the sequence in order is considered a single repetition. The bar should not rest on the ground. Rest can happen at at other part of the sequence.

Read:
Making Soldiers Fit to Fight, Without the Situps.

Quote:
"The greatest mistake is fearing to make one."
-E.G. Hubbard

Results:
Wallball AMRAP
Nicole S 98 (Rx)
Chris S 113 (Rx)
Ellie 111 (Rx)
Mike V 176 (Rx)
Megann 79 (8#)
Ashley 161 (10#)
Karen 87 (8#)
Rob 151 (Rx)
Dorothy 90 (Rx)
Jerry 164 (Rx-buttbox)
Olan 115 (Rx-buttball)
Seth 120 (Rx)

Brian R 107 (Rx)

Kevin 134 (Rx)

Rob Ph 146 (Rx)

JZ 101 (Rx)

Christine 70 (12#)

Han 125 (Rx)

Kimberly 104 (Rx)

Nikki 168 (Rx)

Joe M 115 (Rx)

Tim H 69 (Rx)

Liz 98 (Rx)

Shawn 131 (Rx)

Kristen S 78 (10#)

Josh 123 (Rx)

Tim G 100 (Rx)

Mel 111 (Rx)

Miranda 108 (Rx)

Dana 96 (12#)

Melinda 91 (Rx)

Kim G 117 (10#)

Jeff 105 (Rx)
Borden 12:35 (9',20#)
Chris C. 102 (Rx)
Donkey 115 (Rx)
Lindsey 86 (10#)
Peterson 102 (Rx)
Danny 112 (Rx)
Jay E. 121 (Rx)
Lori 99 10# (+1 extra to make 100)
Justin 105 (14#)
Kathleen 152 (10#)
Flounder 103 9'(14#)

ROW / BEAR COMPLEX
Chris S 14:01 (Rx)
Mike V 9:54 (Rx)
Ellie 13:31 (53#)
Karen 14:47 (35#)
Nicole S 13:48 (45#)
Megann 14:47 (25#)
Ashely 10:20 (35#)
Dorothy 12:52 (Rx)
Rob 13:20 (95#)
Jerry 13:08 (95/75#)
Olan 11:45 (85#)
Seth 9:56 (75#)

Tim H 15:03 (45#B)

Liz 12:12 (45#B)

Shawn 12:43 (95#B)

Kristen S 13:50 (55#)

Josh 14:44 (75#B)

Tim G 12:25 (75#)

Melanie 14:38 (53#B)

Miranda 12:52 (Rx)

Dana 14:16 (45#)

Melinda 12:20 (53#)

Kim G: 14:52 (33#)

Jeff 10:09 (85#)

Joe M 14:16 (75#)

Nikki 10:53 (Rx)

Kimberly 13:54 (35#)

Han 13:42 (Rx)

Christine 13:36 (35#)

JZ 14:33 (75#)

Rob Ph 9:46 (95#B)

Kevin 12:39 (45#)

Brian R 12:13 (75#)
Borden 12:35, (85/65)
Chris C. 11:35, (75)
Donkey 13:51 (Rx)
Lindsey 11:13 (35)
Peterson 12:14, (63)
Danny 8:58 (Rx)
Jay E. 9:55 (Rx)
Lori 11:32 (??)
Justin 13:20, (65)
Kathleen 9:44, (35)
Flounder 11:25, (45)

Kim G. focus in learning the Clean and Jerk!

W.O.D. 8.31.10

Liquid Cocaine
5 Rounds for time of:
5 Clean and Jerks (105#/155#)
10 Chest to Bar Pull-ups

Quote:
"An avalanche begins with a snowflake."
- Joseph D. Compton

Results:

Rx

Shawn: 18:01

Jason: 14:09

Nikki: 9:37

Kevin: 11:24

Plentus: 11:35

Aimee: 17:00

Sam D: 16:20
Joe A.: 16:02
Jen S.:17:32

Scale

Kate: 16:40 (35/Bk)

Charlie: 12:10 (155/PU)

Katie: 12:14 (53/Bk)

Denise: 16:40 (35/G)

Liz: 16:50 (75/B C2B)

Gina: 11:42 (50/G)

Mel: 14:41 (83/MF)

Tom S: 11:24 (155/PU)

Tim G: 13:45 (115/C2B)

Jen N: 13:15 (35/Bk)

Joe M: 15:16 (95/MF)

Jeff H: 13:35 (115/C2B)

Miranda: 13:53 (105/MF C2B)

Donkey: 10:53 (95/MF) 5PU each Rd

Lisa C: 11:05 (45/2Blue)

Kristen S: 11:39 (63/MF)

Kara: 16:05 (55/?)

Chris T: 20:51 (75/?)

Rachael: 15:39 (53/Bk)

John G: 12:13 (135/PU)

Han: 16:27 (105/G)

Brian R: 12:40 (115/PU)

Dorothy: 11:52 (95/PU)

Steph: 18:35 (105/G)

Olan: 14:13 (125/C2B)
Mike F: 13:08 (155/PU)
JB: 8:50 (135/PU)
Kim G. 15:00 (63/Black)
Kimberly 10:52 (50/Green)
Jeff Hi: 15:45 (65/blue)
Jay E: 13:15 (155/Green)

Miranda.

W.O.D. 8.30.10

Good Morning

Work heavy singles to get to your 1RM Good Morning
(compare to 6.6.10)

and

Tabata Squats

Good Morning (as defined in WIKIPEDIA):
The movement of the Good Morning exercise resembles bowing to greet someone "good morning". It involves the hamstrings but is primarily used to strengthen the lower back.

The degree of knee bend used will change the focus. Keeping the legs nearly straight involves the hamstrings most.

The good-morning is an essential exercise in the Westside Barbell method and is often trained to near limit maximums. Developing strength in the lift aids in the recovery of a "bad" squat, reducing the risk of injury. Properly applied, it can also strengthen an individual's deadlift; for this reason, it is a key exercise in the conjugate method of training this lift.

In Olympic weightlifting, the good-morning is used as the most efficient assistance exercise to train the second phase of the clean or snatch pull and bases of squat positions in snatch drops and clean squat positions. In this variation, the lifter will descend, reverse direction, and accelerate the ascent, rising up onto the toes at the conclusion of the lift. This mimics the rapid hip extension and subsequent toe-rise during the clean and jerk or snatch.


Labor Day Weekend Schedule:
Friday - 9/3 -6:00AM, 12:00PM, 4:30PM, 5:30PM
*The Friday 6:30PM class will be canceled
Saturday - 9/4 - 9:00 AM ONLY
Sunday - 9/5 - 9:00 AM ONLY, no CFkids
Monday - 9/6 - Closed for Labor Day
Tuesday - 9/7 - Regular Schedule resumes


Quote:
"The minute you start talking about what you're going to do if you lose, you have lost."
- George Shultz

Results:
Name/GM weight/Lowest Tabata Squat #
(B2B= holding in the bottom position of the tabata squat)
Rob 305# 12
Jerry 185# 16
Kara 93# 12
Chris T. 103# 13
Deb 115# 14
Kristen S. 105# 15
Teamari 115# 7
Kevin 215# 8 B2B
Dorothy 115# 11 B2B
Bevin 123# 14
Karen 123# 10
Han 115# form 10 B2B
Mike F. 185# 11 B2B
Sam D. 215# 12 B2B
John G. 225 18
Aimee 165# 15 B2B
Ben 85# 13
Christine 93# 10
Tim H 150# 11
Jeff 150# 12 B2B
Josh 195# 14 B2B
Steph V. 165# 5
Laura 105# 15 B2B
Miranda 153# 11 B2B
Joe A. 285# 6 B2B
Rob 195# 10 B2B
Sandy 85# 12
Chris C. 155# 12
Borden 155# 13
Jen N. 73# 8
Kathleen 93# 12
Fish 135# 12
Jen S. 135# 12 B2B
Jeff Hi. 175# 12
Kimberly 133# 13

CrossFit KoP Contest

Design, name and select the newest CFKoP WOD. Everyone has a certain love/hate relationship with numerous CrossFit exercises and/or benchmark WODs. Here's your chance to be the programmer for the day...get creative and make up your own WOD. Post to comments what your WOD would be....the CFKoP coaches will narrow down the field to 5 and then we will open up the voting for the entire gym. Submissions must be in by Tuesday September 7th. There are no bad suggestions, use your imagination and have some fun!

3...2...1...go!

Quote:
"You can't depend on your eyes if your imagination is out of focus."
-Mark Twain

Steve and Mel swing 45# KB's!

Mel upside down!

W.O.D. 8.29.10

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 - 70/55#Kettlebell swings

(compare to 3.27.10)

or

(compare to 11.16.09)

Coaches Notes:
We will spend some time going over the Muscle up progression/transition prior to the WOD. Remember if we are never practicing a skill how will it ever be accomplished. The sub will be 3 Pull-ups/3Dips per one Muscle up. Click here to watch Jerry Hill's Muscle up tips!

Community Notes:
There will be no CF kids class today at 11:00am, sorry for any inconvenience. Coach P's Clean and Jerk Clinic will run from 1-4pm today.

Quote:
"Thoughts have power. Thoughts are energy. You can make your world or break it by your thinking."
- Susan Taylor

Results:
Mel - 10 (banded MU, 45#)
Steve - 6 (45#)
JB - 10 (banded MU, 70#)
Karen - 9 (35#)

W.O.D. 8.28.10
5 Rounds for time of:
400m Run
25 Burpees

Read:
"Solitude and Leadership" by William Deresiewicz, The American Scholar.

Quote:
“Even within the limits of the possible, the possibilities are limitless.”
- Jules Deelder

Cate & Donkey bench while Jerry swings from the bars....

6am-ers Peterson and Jay E.

Wheelbarrow race warm-up!

W.O.D. 8.27.10

Lynne

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

(compare to 6.28.10)

Quote:
“Act as if it were impossible to fail.”
- Dorothea Brande

Results:

Rx:

Jerry 106

Sam B 183

Olan 105
Kevin 94
Chris 111
JZ 77
Shawn 95

Scale:
Jay E 245# (bw) - 31
SAZ 65/85# (black) - 97
Lindsey 53# (green)- 99
Peterson 95/115# (purple)- 99
Megann 63# (black) - 62
Grans 100# - 93
Seth 135# - 107
Ashley 85# (green) - 69

Donkey 85# -66

Cate 125# - 99

Katie 45# (black)- 59

Denise 45#(black) - 49

Mimi 95#(jumping) - 87

Dorothy 80# - 99
Jason 175# - 90
Tim H. 95# - 99
Rob Ph 190# - 63
Nicole Su. 65# - 68
Brian P. 120# - 84
Nikki 105# - 126
Patti 65# (floss) - 103
Liz 75# - 79
Vincent 150# - 92
Josh 150# - 90
Joe M. 110# (Yellow) - 70
Steph V. 110# (green) - 70
Rob P (165#) - 122
Tom S(195#) - 83

Back to Basics

Over Head Squat, Push Press, and Med Ball Clean

With the hectic summer schedule coming to a close it's a good time to get back to basics. That means we have scheduled another fundamentals skills session with Jason.

This class is for anyone trying to improve their movement, thereby making them a more efficient CrossFitter. In this one hour class, Jason will review the OHS, PP, and MBC. He will spend approximately 20 minutes on each movement making sure that everyone in the class is performing the movement properly and safely. For each movement, Jason will review proper starting positions, proper finishing positions and all the subtle movements that happen in between.

This is a FREE class, but limited to the first ten people to post to comments.

Date & Time:
Thursday, September 2nd 6:00-7:00PM

Intensity, no matter what age!

W.O.D. 8.26.10

A chipper...

Run 200M
20 Deadlifts 135#/200#
30 WallBalls 20#/14# to 10/9ft
40 KettleBell Swing 35#/55#
50 Hang Power Snatch 45#/75#
40 KettleBell Swing 35#/55#
30 WallBalls 20#/14# to 10/9ft
20 Deadlifts 135#/200#
Run 200M

Community Reminder:
There will be a kids class at 1:30pm today, barbell strength at 5:00pm and Nikki's special Kipping Pull-up/Handstand class at 6:00pm.

Quote:
“Success is not only for the elite. Success is there for those who want it, plan for it, and take action to achieve it.”
- Jim Brown

Results:

Rx

Grans: 16:45

Seth: 34:39

Jen S: 22:04

Sam B: 25:49

Aimee 20:36

Scale

Melinda: 23:39 (93/14/26/35)

Ellie: 18:56 (125/12/26/33)

Peterson: DNF (185/20/35/45)

Lindsey: 24:21 (75/10/18/15)

Kristin T: 19:56 (55/12/18/33&15)

Laura 22:43 (115 dead)

Donkey 19:54 (135dead/push-ups/45clean)

Look at that picturesque background!?

Vincent trying to catch some air and Jason with the front rack

Vogue watch-out...it's the latest trend in belts!

...and footwear? or none...

4:30 crew

Karen, Rob Ph., Deb and Aimee home stretch of the 400m lunging fun!

W.O.D. 8.25.10
Weighted Pull-ups
5-5-5-5-5

and

400M of Walking Lunges

Coaches Notes:
Intermediate or just starting out, you can work on Pull-ups un-weighted.

Read:
Milk, Does the body good? by Laura Pappas

Quote:
“Sometimes it is more important to discover what one cannot do than what one can do.”
- Lin Yutang

Results:
Steph V - Blue / 14:37 (200m)
Megann - Green / 14:56 (200m)
Christine - blue/20:40 (400m)
Josh - 53#dh/12:54 (400m)
Chris Bell - 15#/16:35 (400m)
Sandy - purple/17:00 (400m)
Borden - floss/12:30 (200m)
Chris C. - 40#x3/14:41 (400m)
Gina - blue/19:34 (400m)
Danny - black/19:34 (400m)
Flounder - light blue,dark blue/12:41 (200m)
Jason B. - 50#/10:50 (400m)
Zhong - purple/8:13 (120m)
Simon - bodyweight/?? (400m)
Roger - 20#/14:42 with two 15# dumbbells 14:42
Donkey - 20#x3/10:42 1-legged (200m)
Olan - 44#/17:47 (400m)
Dorothy -deadhang/ 14:24 (400m)
Rob - 44#/7:45 (200m)
Rob Ph - Green/ 12:20 (400m)
Jerry 35#/16:56 (400m)
Karen Black/16:31 (200m)
Aimee Baby+10#/12:18 (400m)
Brian R. 23#/15:05 (400m)
Deb. 2.25#/12:12 (400m)
Joe M. deadhang/17:02 (400m)-barefoot
Sam B. 85#x5kip/12:23 (400m)
Liz 7.5#/14:06 (400m)
Plentus 60#/8:02 (400m)
Jason 2.5#/17:43 (400m) +15#barbell
Vincent 60#/18:20 (400m)
Kev 25dh/85kip/ 13:40 (400m)
CC blue 17:09 (400m)

Mid-Atlantic Hopper Challenge

CrossFit BWI has been putting on this challenge for a 3 years now and it always proves to be a great event. It's occurring on November 6th in Maryland and costs $75 to enter. See their info below if you are interested in competing! I think there are a few KoP athletes competing, so post to comments if you signed up!

Click here to register and click here for more information.

CrossFit BWI Info:
email:
info@crossfitbwi.com

phone:
410-553-0096

Address:
501 McCormick Drive , Suites T-V
Glen Burnie, Maryland 21061

Denise learning the Over Head Squat

W.O.D. 8.24.10

21-15-9 reps of
Overhead Squats 75#/115#
Knees to Elbows

Skill:
Heaving Snatch Balance

Video:
CrossFit KoP Kids 8/22 by Steph V.

Useful Info:
How can I tell if my eggs have been recalled?

Quote:
"I like nonsense. It wakes up the brain cells."
-Dr. Seuss

Rx Results:
Nikki 5:31
Shawn 9:15
Aimee 9:56
Tim P 4:57
Seth 20:31
Jen S 11:58
Laura 9:48

Results:
Joe M (65) 8:21
Dorothy (65) 9:24
Olan (75) 11:38
Charlie (75) 8:33
Kevin (95) 11:49
Jeff (95) 10:26
Kara (33) 8:19
Kate (22) 11:08
Denise (22) 11:15
Hannah (75) 8:14
Jen N. (15) 10:38
Kim G. (45) 11:32
Danny (95) 15:20
Tim G. (65) 10:45
Mel (55) 12:04
Jay E. (115) 5:51
Jason B. (95) 8:09
Kristen T. (33) 9:20
Nicole St. (22) 11:02
Tori (15) 8:37
Rob (95) 13:23
Ellie (33) 8:52
Kathleen (45) 8:25

Jeff Handler recently returned from the Movement and Mobility Certification hosted by Coach Kelly Starrett

...and he's got a lot to share! Learn how to develop effective mobility and flexibility strategies, improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.


Stiff muscles? Limited range of motion? Join Jeff Mondays and Tuesdays for 15 minutes after the 4:30PM and 5:30PM classes for a Mini-Mobility Class. We’ll work on stretching, joint mobility, and using foam rollers, lacrosse balls and walls to help increase your range of motion and decrease pain. Each week the Mini-Mobility Class will focus on different sets of joints and movements. Classes are free for members and will be starting at 5:30PM the Tuesday after Labor Day.

When:
Starting Tuesday September 7th
Classes will run 5:30-5:45PM and 6:30-6:45PM Mondays & Tuesdays

Flounder...like a fish out of water?

Melinda stops to smile for the camera!

W.O.D. 8.23.10

AMRAP in 20 Minutes of
10 Push Press 65#/95#
10 Box Jumps (21"/25")
10 Push ups

Read:
Patience in CrossFit by Lisbeth Darsh

Video:
"Better Bracing for Midline Stability" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Quote:
"Unity to be real must stand the severest strain without breaking."
-Mahatma Gandhi

Rx Results:
Cate 11
Seth 7
Deb 6
Tim 10
Olan 8
Jeff 8
Mike F. 8
Tim G. 5
Vincent 8
Han 7
Brian R. 7
Danny 9
Jen S. 7
Rob 9
Liz 5
Chris B. 7
Grans 11
Roger 5
Mike B. 9
Plentus 12 (damn close to 13)


Results:
Aimee (17"/65#) - 10
Kara (13"/35#) - 8
Rob Ph (95/17") - 9
Dorothy (DamnClose) - 6
Steph V (65/18") - 5
Caitie H (35/21") - 8
Andi Z (45/21") - 7
Peterson (75/25") - 8
Jen N. (35/14") - 8
Karen (40/13") - 8
Darlene (35/14") - 7
Tim H. (95/75/17") - 8
Kel (45/21 StUp) - 7
Maura (45/21") - 6
Patti (65/21" StUp) - 7
Kim G. (45/13") - 8
Bevin (45/13") - 8
Ken (53/13") - 5
Lori (65/13") - 8
Rachael F. (15/17") - 10
Joe M. (75/25") - 6
Justin (65/25") - 7
Kathleen (45/21) - 7
Fish (43/17") - 9
Dana (45/21") - 7
Melinda (55/21") - 7
JZ (75/25") - 9
Chris C. (95/25") - 7
Sandy (45/15) - 9
Borden (85/20") - 7
Kristen T. (33/21") - 7
CC (65/21") - 7

KoP Metro Dashers!

...and CONGRATULATIONS TO JZ AND JAIME ON THEIR ENGAGEMENT!

W.O.D. 8.22.10
Barbell Clean
5-3-3-2-2-1-1-1

and

Tag Team for time:

Partner1: 40 KB Swings 55#/35# or 26#
Partner2: Ring Plank Holds

Switch

Partner 1: 40 KB Clean and Jerk
Partner 2: Ring Plank Holds

Switch.

10 Burpee penalty for knees touching ground before KB reps are done.

Read:
An interview with Chris Spealler

Community Notes:
There will be a kids class today at 11:00AM!

Quote:
"I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it."
-Rosalia de Castro

Results:

Jason W: 225

Ditty: 100

John W: 245

Plentus: 205

Mel: 100

Jason B: 155 form

Grans: 110

Kristen S: 85

Nicole St: 22 form

Dana: 55 form

Ellie: 55 form

Karen: 35 form

Cate: 140

Tom: 225

Aimee: 135

Teams

Karen/Ellie: 14:49 (50 burpees)

Tom/Jason: 27:05 (70 DU)

Aimee/Cate: 12:56 (20 burpees) Rx

Jason B/Plentus: 10:35 (no burpees)

John W/Jason W: 16:49 (30 burpees) Rx

Dana/Nicole St: 21:43 (60 burpees)

Kristen S/Mel: 22:18 (60 burpees)

Ditty/Grans: 23:53 (50 burpees)

Photos of the Day:

our CFKids scale the wall!!!

Jason B...setting up for the clean.

Ditty, focused.

Happy Birthday JZ!

It's T & P adventure time!!!

W.O.D. 8.21.10

T & P are back from their own backpacking adventure in the woods and have some new tricks up their sleeves.

There will be surprise Adventure WODs at both the 9 AM and 10 AM classes today!

Athletes out in the Community:
Good luck to the Philly Metro Dashers this weekend!! Nikki, Steph, Jerry, Sam B, C.C., Jeff, Mike F., Gina, Deb, Maura, Jen S., Tracee Smith, James W, Cherie & Cindy!
John Warnek will also be representing as he competes at the Hybrid Summer Competition!

Good luck to all the athletes!

Quote:
"Man cannot discover new oceans unless he has the courage to lose sight of the shore."
-Andre Gide

Handstand and Kipping workshop with Coach Nikki

Let our gymnastics expert show you how it's done. A kipping and handstand workshop with Nikki will be offered on Thursday August 26th from 6:00-7:00pm. This is a free session for all CF KoP members. Please post to comments if you are interested so we know approximately how many athletes to expect.

Clean and Jerk Clinic with Coach P.

Coach Plentus will take participants through a 3 hour Clean and Jerk clinic involving three parts:

Part I- focus on correct set up and technique

Part II- use slow motion video recording and a computer to critique form and discuss corrections. Viewing yourself doing a lift will do wonders for improvement.

Part III -continue practice based on for corrections and learn assistance exercises to improve your lift.

Limited to 5 participants. All experience levels are welcome.

email Chris at Chris@crossfitkop.com to sign up today. If the session fills up we will offer another session in the near future.

Cost- $20

Date- Sunday August 29th 1pm-4pm

Olan

Kevin

4:30 crew

W.O.D. 8.20.10
Olympic Bar Mile or PVC (Broomstick) Mile

With an Olympic bar (45#) athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE is back from each of the 400M runs. The total time for the team concludes when each person is back from the run.
Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M

OR

With PVC the athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE has returned from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 25
Front Squat X 25
Over Head Squat X 25
Run 400M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400M
Hang Power Clean X 50
Hang Power Snatch X 50

Run 400M

Coach notes:

Team size will be selected by the coach of each class depending on the amount .

Read:
What do you eat by Chris Plentus

Quote:
"It has been my observation that most people get ahead during the time that others waste."
-Henry Ford


Olympic Bar mile Results:
Charlie, Sam D. Joe A. Olan, Dorothy, Cate, Hannah 48:35
Aimee, Jason 40:59
Mike F., Kev, Rob Ph., JZ, Nikki, Plentus 37:38
Swine, Miranda, Jen S, Tom, Jerry 42:04
Jason B, Jay E, Tim H(25), Liz(25), Shawn 35:21
Rob P (row) / Sam B / Ellie (33#)/ Grans / Josh (25reps)- 37:10


Broomstick mile Results:
Dana(33), Melinda(33/15), Kristen T.(PVC) Rhaman(45) 36:32
Kim G., Holly, Mimi 26:53

HAPPY BIRTHDAY DARLENE!!!

W.O.D. 8.19.10

3 Rounds for time:
10 front squats (200#/135#) followed by 90 seconds of Kettlebell Swings (35#/55#).
At the end of the WOD, each Kettlebell swing performed removes 1 second from your score.

Local Competition:
Affiliate Throwdown at CrossFit 215

Recipes:
Paleo Milkshake Recipes

Quote:
"Show me a man who never failed and I'll show you a man who never tried anything hard enough."
- Allen Waimsley

Rx Results:
Aimee 135# 8:37 (-105)=6:52
Jay 205# 9:12 (-45)=8:38

Cate 135# 9:14 (-95)=7:49

Results:
Dana 65# 10:03 (-60)=9:03
Steph V. 95# 9:30 (-78)=8:12
Laura 95# 12:29 (-94)=10:55
Ellie 85# 7:30 (-91)=5:59
Bevin 65# 7:30 (-89)=6:01
Keri 45/65# 9:40 (-76)=8:24
Olan 115# 8:56 (-88)=7:28
Rachael H. 65# 11:00 (-74)=9:46
Jen S. 115# 14:20 (-106)=12:34
Kristen S. 75# 8:36 (-74)=7:27

GOLF OUTING!!!

On September 11, Jason will be hosting his annual golf tournament that raises money for a Philadelphia University scholarship dedicated to his best friend who passed away in 2004 at the age of 25. The tournament, played in a best ball format, is held at the Ingleside Country Club in Downingtown, PA, and it will begin at 9:00AM. The cost of the tournament is $85.00 which includes your greens fee, cart, catered lunch and all you can drink beverages (beer included) throughout the day. All proceeds go directly towards the scholarship. The tournament is sponsored by Taylor Made so there will be prizes for longest drive, longest putt, lowest score and a raffle included with your greens fee. Jason would like to have an idea of how many people are interested by August 28th but you can register up until the morning of. If you have any questions, please talk to Jason. Thank you very much.

Click here to read more and view the flyer.

Happy Birthday Patti!

W.O.D. 8.18.10

Sumo Deadlifts
1-1-1-1-1-1-1

(compare to 6.8.10)

(compare to 3.24.10)

Read:
Eating Fat doesn't make you fat by Laura Pappas

Quote:
‎"Success seems to be largely a matter of hanging on after others have let go."
- William Feather

Results:
Jason Bo 320
Chris C. 270
Chris B. 300
Sandy 70
Deb 207.5
Fish 275
Vincent 385
Rob 275
Keri 135
Steph 225
Ellie 215
Karen 195
Kara 173
Sam D. 315
Joe A. 485
Danny 385
Kim G. 160
Liz 145
Mike F. 345
JZ 295
Tim H. 305
Rob Ph. 335
Kevin 385
Jeff 285
Kris 101
Dorothy 185
Gina 155
Patti 185
Josh 330
Joe M. 365
Miranda 250

Photos:

Joe A.
Sam D.
Kara

Joe A. and Tom in the background post WOD.

Mike B...

W.O.D. 8.17.10

Isabel
135#/95# Snatch, 30 reps for time

Skill:
DB Snatch
20 R/20 L
Don't forget about the dumbbells. Barbells are so much fun we often forget about the dumbbell. Dumbbells offer their own inherent challenges, a little less load of course but none the less a great exercise. Instability in more planes than a barbell, for example, as well as the ability to work only one side. This is also a real plus if an athlete has an injured shoulder or arm. Besides, single dumbbell work is just plain fun. The dumbbell snatch is no exception.

(compare to 11.25.09)

Community Notes:
The parking lot is now barricaded for our use only. This was done to increase safety and eliminate the "drive through" from non-crossfitters. What else does this mean for you? DO NOT park in the last two spots in the first or second row. Please leave these open for KoPers to drive through to the next aisle of spots. Thanks for your cooperation. If you have questions or concerns let Aimee or Jason know.

Remember this Video:

"One-arm Isabel" with John Warnek, the beast from CrossFit King of Prussia - video [wmv] [mov][YouTube]

Quote:
‎"You can't get much done in life if you only work on the days when you feel good."
- Jerry West

Results:

Rx

Jason: 5:47

Nikki: 11:00
Mike B: 4:14

Tom: 4:33

Joe A: 4:41

Scale

Sam D: 8:27 (115#)

Jerry: 8:02 (115#)

Bevin: 6:44 (55#)

Holly: 6:19 (45#)

Kara: 5:21 (45#)

Aimee: 8:08 (85#)

Westwood: 4:56 (95#)

Deb: 5:15 (63#)

Jeff: 5:17 (85#)

Olan: 3:52 (105#)

Mike F: 4:48 (115#)

CC: 3:33 (55#)

Nicole St: 6:23 (22#)

Miranda: 8:03 (75#)

Jason B: 3:08 (95#)

Lisa C: 3:40 (35#)

Gary: 4:13 (95#)

Maura: 2:29 (35#)

Darlene: 4:25 (35#)

Kathleen: 3:56 (45#)

Fish: 5:38 (55#)

Jen S: 4:52 (75#)

Chris C. on the bar!

Joe M.-Burpee or nap?

W.O.D. 8.16.10
4 Rds for Time
500m Row
15 Pull-ups
15 Sandbag Burpees

Quote:

"Success is not final, failure is not fatal: it is the courage to continue that counts."
- Sir Winston Leonard Spencer Churchill

Rx Results:
Seth 26:43
Sam D. 21:37
Cate 19:51
Aimee 20:10
Kevin 21:53
Olan 24:30
Dorothy 26:21 (Run)
Jeff 21:37
Cheri 32:27
James 23:00 (Run)
Mike V. 16:24
Jason B. 15:42 (Run)
Liz 27:57 (Run)
Tim G. 29:00
Shawn 23:05 (Run)
Jen S. 26:32
Rob 22:29
Vincent 21:53
Sam B. 14:41 (Run)


Scale Results:
Kerry DNF
Rob Ph 22:52
WW 27:54
Steph V. 43:21
Rachael H. 26:33
Lori 27:47
Rachael F. 14:52 (1/2)
Kelly 23:27 (250M Row)
Maureen 25:23
Danny 20:23
Jen N. 29:41
Kim G. 27:24
Katie D. 28:43
Karen 32:02
Ellie 25:16
Kathleen 27:30 (Run)
Tim H. 18:00 (1/2)
Joe M. 25:45 (Run)
CC 26:25
Sandy 27:10
Jason Bo. 29:05 (Run)
Chris C. 26:50 (Run)
Chris Bell 25:49 (Run)
Josh 27:23
Kristen S. 29:06
Kristen T. 24:56 (Run)

W.O.D. 8.15.10

Fight Gone Strongman

Tire Pull Across Mats (95/65#)

GHD Bench Press (33/15#)

Axle Deadlift (185/135#)

Stones Over a Bar (112/90#)

Farmers Walk Across Mats (100/55#)

This WOD will be performed in the same format as FGB. You will work at each station for one minute and your counter will record the number of reps that you completed before moving on to the next station. Remember that the clock is continuously running so move quickly between stations. The WOD is three rounds and you will get a one minute break between each round.

Quote:
‎"If you do not consciously form good habits, you will unconsciously form bad ones."
- Unknown

Results:

Rx

Steph V: 214

Joe A: 194

Nikki: 327

Grans: 296

Danny: 215

Scale

Melinda: 217 (60#stone)

Megs: 180 (60#stone)

Dianne: 222 (60#stone, 45#FW, 115#dead)

Ellie: 219 (60#stone)

Dana: 178 (35#stone, 45#TP, 115#dead)

W.O.D. 8.14.10
Back Squat
5-5-5-5-5

and

400M barbell carry loaded with your body weight

Read:
Training in the heat

Quote:
‎"I became an optimist when I discovered that I wasn't going to win any more games by being anything else."
- Earl Weaver

Results:

Danny: 275 (12:01 w/ BW)

Jerry: 245 (9:15 w/ BW)

Joe M: 185 (12:03 w/ ?)

JZ: 205 (8:46 w/ BW)

CC: 135 (4:20 w/ 70#)

Lindsey: 115 (4:49 w/ 70#)

Kim G: 115 (5:05 w/ 75#)

Peterson: 185 (5:03 w/ 135)

Charlie: 265 (9:15 w/ BW)

Liz: Form (10:25 w/ BW)

Jaime: 88 (9:53 w/ 93#)

Jen N: 85 (4:42 w/ 45#)

Ken: 95 (? w/ 115#)

Holly: 70 (5:00 w/ 70#)

Kathleen: 95 (7:04 w/ 70#)

Mike B: 275 (15:54 w/ BW)

Laura: 110 (8:28 w/ BW)

Tim P: 225 (2:38 w/ BW)

W.O.D. 8.13.10

The 6 degrees of Annie

Level 6
50-40-30-20-10
Double Unders (*must be strung together in strict sets)
GHD Sit ups (full ROM)

Level 5
50-40-30-20-10
Double Unders (*must be strung together in strict sets)
Sit ups (un-anchored butterfly sit-ups)

Level 4
Annie-The Original
50-40-30-20-10
Double Unders
Sit ups (anchored)

Level 3
50-40-30-20-10
Tuck Jumps
Sit ups

Level 2
150-120-90-60-30
Single Unders
50-40-30-20-10
Sit ups

Level 1
50-40-30-20-10
Single Unders
Sit-ups

Skill:
Muscle Up
*if you are proficient in the Muscle up, try to string multiple muscle ups together.

Videos:

WOD Demo with Dave Castro with GHD sit-ups - video [wmv] [mov]

---

From the Vault: Chris Spealler WOD Demo - video [wmv] [mov]

Recipes:
Paleo Breakfast Recipes
*this file is large and takes a few moments to load, please be patient, it has a lot of good recipes!

Quote:
“Nobody who ever gave his best regretted it.”
- George Halas

Results:

L6

Plentus: 10:21

Swine: 12:51

L5

Jason: 6:53

Nikki: 7:55

Han: 11:17

Kevin: 13:08

L4

Donkey: 19:52

Grans: 11:50

Shawn: 11:07

Miranda: 9:05

Liz: 9:20

Tim G: 13:20

Ditty: 15:04

Gina F: 11:59

Sam B: 6:54

Cheri: 9:20

Dorothy: 11:27

JZ: 14:32

Jason B: 9:20

Mike B: 10:06

Jerry: 10:40

Olan: 15:40

Deb: 15:50

Joe M: 17:15

Mike F: 13:38

Joe A: 18:00

Jaime: 16:06

Danny: 11:42

CC: 16:36

L3

Vincent: 10:54

L2

Rachael: 14:00

Patti: 10:54

Jay E: 12:40

Keri: 14:11

Rob Ph: 12:14

Tim H: 23:32

Karen: 17:38

Ashley: 11:15

Charlie: 10:28

Marie: 9:43

Kristin T: 11:35

...one of my favorite "Ditty" moments at the box...the drive and determination she had to finish this WOD was unmatched!

Happy Birthday Ditty!!!
W.O.D. 8.12.10

Three rounds for time of:
15 foot rope climb, 3 ascents
15 Ring dips
50 Squats

Video:
1991 World Pro gymnastics Andreas Aguilar rings

Quote:
"Success seems to be connected with action. Successful men keep moving. They make mistakes, but they don't quit."
- Conrad Hilton

Rx Results:
Olan 19:47
Grans 15:20
Todd 14:32
Aimee 18:34

Results:
Rachael 21:41 *first time up the rope!!!
Cate 21:46
Jay E. 11:25
Dianne 15:25
Keri 13:03
Sam D. 15:00
CC 9:32
Ellie 15:12