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)
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)
6am class:
ReplyDeleteSteph V - Blue / 14:37 (200m)
Megann - Green / 14:56 (200m)
Congrats Megann on surviving your first class at CrossFit KOP! You did great! And thanks Steph for always being a great mentor to our new members :)
Always happy to welcome new members! Megan, you kicked butt, your gonna make a great crossfitter! Don't let this WOD full you people, even 200m of lunges is no joke.
ReplyDelete6:30pm Plentus of Lunges
ReplyDeleteChristine - 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)
great efforts all around!
I will never underestimate walking lunges again!
ReplyDeleteMy heiny hurts.
ReplyDeleteme too CC!
ReplyDeleteDid this one a day late:
ReplyDelete- Kipping PU - 35# x 5
- Deadhang PU - 35# x 1
- 400m lunges - 16:25
looking forward to the butt burn tomorrow!
ReplyDeletei did the lunges today carrying keira. 16:11 she liked it a lot. :-)
ReplyDelete