10' never felt so high...

Soon it will be over...

No two people will do it the same...

Dorothy...keep breathing

If anyone wants to sub a 400M swim with MedBall it will be as Rxd.

W.O.D. 10.1.10

It's finally time for the WOD you have all been anticipating...
Olan's - "Bad Medicine"

Med Ball (14#/20#)

3 rounds for time
400 Meter run with medball
25 wallballs (9ft/10ft)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on the "person".

...and don't forget, the Bon Jovi song "Bad Medicine" will be playing on a loop until you finish.

Read:
Phys Ed: Can Exercise Make Kids Smarter? by Gretchen Reynolds

Quote:
"Body does what mind prefers."
-Lenny Krayzelburg

Results:

Rx
Ellie 32:23
Charlie 25:27
Jay E 31:20
Laura 26:22
Tim P. 18:42
Aimee 29:34

Cate 24:17

Olan 29:16

Deb 28:13

Dorothy 27:54

Kev 28:01, 5 burpees

Rob Ph. 26:50

Gabe 28:56, 5 burpees

Brian 28:12

Jason 25:56

Shawn 26:56

Mike F. 30:39, 5 burpees

Todd: 32:45, 5 burpees

Jen S: 31:40

Melinda: 35:42, 5 burpees

Miranda: 31:07
Sam B 21:57
Grans 21:21 + 5 burpees
Rob P 26:13
Hannah 26:43
Chris Bell 28:56

Damn Close
Kevin C: 28:40 (squat depth)

Swine: 24:35 (didn't enjoy music)

Jim C: 35:33 (squat depth at end)

Scaled
Bekah 27:43, 14# 8ft target
Megann 30:41, 10# 5 Burpees
Kristin T 27:08, 10#

Mom 29:02, 4# 5 Burpees

Dianne 30:35, 6#

Liz 29:48, 14# to 8/9ft target

Wendy 29:42, 10# to 8ft target

Jackie: 28:37, 10#

Katie: 31:14, 10#

Denise: 31:17, 10#

Ben: 28:21, 14#

Vincent: 26:46, 14#
Sheng Ching 32:34 (8#, 2.5 rds)
Tim H 35:19 (14#)

Attention CROSSFITKOP TREETOP ADVENTURERS

We have 17 KoPers and friends signed up to go!

Please leave cash or check (made out to Stephanie Vincent) at the box by last class on Friday. Cost will be $35 per person. If you haven't said you are going, but decide you want to join us, leave payment with your name by Friday as well. If after Friday you decide you want to go, a reservation can be made at the same time as our group, pending availability for the regular admission price of $49.

Questions email Stephanie@radicalhateloss.com.

12:00 Noon "Cash out"

W.O.D. 9.30.10

2:00 Double Unders
2:00 Sit-ups
1:30 Double Unders
1:30 Sit-ups
1:00 Double Unders
1:00 Sit ups
:30 Double Unders
:30 Sit Ups

Watch:
CrossFit/USAW Open Will Stream Live For Free.

Quote:
"It is not necessarily the size of the dog in the fight-it's the size of the fight in the dog."
-Dwight D. Eisenhower

Results:
Jay E 204 Single Unders,butterfly situps
Charlie Y 312 su,butterfly situps
Bekah 773 su,butterfly situps
Kristin T 549 su,butterfly situps
Kara 202 su (+3 strung DU),butterfly situps
Jen S. 320 du/ghd sit-ups
Donkey 550 su/single leg,butterfly situps
Mom 384 su,butterfly situps
Karen 134 du,butterfly situps
Kristen S. 217 du,butterfly situps

Laura 306, du/ghd sit-ups

Happy Birthday MOM!
...and Happy Birthday CrossFit KoP...It has been two years exactly since we became an official affiliate!!

W.O.D 9.29.10

Complete five rounds for time of:
10 push press (75#/115#)
10 two 'fer burpees*

The Two 'fer Burpee -(an original created by Nicole Stach)-This movement is a burpee where your chest needs to touch the ground twice. Similar to the Two 'fer WallBall (a wall ball with two squats) which I'm sure many of you remember!

and

Timed 400M Sprint

Check out whats coming to KoP in 2011:

CrossFit Kids Certification on April 9th/10th 2011

and

CrossFit Olympic Lifting Certification on October 22nd/23rd 2011

Click here to register for the Olympic lifting seminar with Coach B.

Notes:
Check out the side bar of the blog for the "meal of the day".

Quote:
"If someone says can't, that shows you what to do."
-John Cage

Results:
Joe A 14:49 (Rx, f)
Charlie 15:52 (Rx, f)
Laura 13:02 (Rx, f)
Ellie 15:33 (55, f)
Megann 19:20 (45, f)
SAZ 19:44 (65, r)
Bekah 16:36 (55, r)
Dianne 19:00 (43, r)
Sheng Ching 19:07 (45, r)
Mom 12:51 (22,r) *6rds 18:18
Olan 13:53 (Rx, f)
Deb 15:31 (Rx, r)
Dorothy 18:11 (Rx, r)
Donkey 15:27 (Rx, f)
Hannah 10:02 (Rx, f)
Rob Ph 10:04 (Rx, f)
Kevin 11:33 (Rx, f)
Jerry 12:26 (Rx, f)
Karen 13:18 (53, r)
Gabe 11:29 (65, f)
Tim G 11:50 (65, f)
Peterson 12:18 (95, f)
Brian R 11:08 (95, r)
Megs 13:47 (Rx, f)
Steph 17:26 (Rx, f)
Shoeless 13:52 (95, f)
Nikki 8:57 (Rx, f)
Mike F. 12:02 (Rx, f)
Jeff Hi. 13:33 (75, f)
Liz 14:10 (60, f)
Shawn 11:34 (Rx, f)
Katie 14:27 (45, f)
Denise 14:20 (45, f)
Granny 11:18 (Rx, f)
Sandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (RxSandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (Rx, f)
Danny 9:03 (Rx, f)

Results 400m:
Joe A 1:19
SAZ 1:33 (400m row)
Laura 1:28
Ellie 1:30
Sheng Ching 2:25
Megann 2:01
Charlie 1:16
Bekah 1:32
Dianne 2:19
Mom 3:13
Olan 1:15
Deb 1:29
Dorothy 1:41
Donkey 2:29 (500m row)
Hannah 2:00
Rob Ph 1:40
Brian R 1:22
Kevin 1:19
Karen 2:38
Gabe 1:17
Jerry 1:20
Danny 1:18
Tim G 1:23
Peterson 1:12
Megs 1:49
Steph 2:00
Shoeless 1:14
Nikki 1:22
Mike F. 1:53
Jeff Hi 1:29
Liz 1:36
Shawn 1:28
Katie 1:40
Denise 1:40
Granny 1:20
Plentus 1:03
Sandy 2:05
Chris C. 1:26
Borden 1:37
Miranda 1:43
Melanie 1:39
Vincent 1:33

Clean and Jerk Clinic with Coach P
10/10/10 from 1pm-4pm

Learn the specifics of this Olympic lift and get personalized feedback on your form. We will use video technology to watch yourself in slow motion so you can work on your 1 rep max clean and jerk. Some spots are already taken, but there is room for at least 3 people. Email chris@crossfitkop.com to reserve your spot or get on the waiting list for future clinics. $20.

Tom- The creator of the Hummer

Kelly and Nicole center stage

Danny - as Rxd

Dorothy - Rockin the socks

W.O.D. 9.28.10
"The Hummer"
courtesy of Tom S.

15 reps 275/185 squat
15 reps 275/185 deadlift
15 reps 185/125 clean
for time

Load the bar in a manner that when you finish the Squats and Deadlifts the outside plates can be removed and the cleans executed. Scaling to level and ability will be permitted, but in this WOD the Squat and Deadlift weight will be the same.

Video:
"Amazing Grace: You Can Fight Cancer" through Barbells for Boobs, CrossFit Journal preview video [wmv] [mov]

Quote:
"Courage is resistance to fear, mastery of fear-not absence of fear."
-Mark Twain

Results:

Rx

Cate: 9:58

Jason: 12:04

Jay E: 4:50

Tom: 11:00

Danny: 7:42

Scale

Kara: 7:30 (85/75)

Chris T: 9:04 (85/75)

Aim: 7:25 (145/105)

Jen S: 5:25 (135/105)

Timmy: 6:32 (205/155)

Jeff Hi: 8:56 (95)

Mike B: 9:50 (275/135)

Sandy: 8:00 (73/53)

Sam: 4:12 (155)

Todd: 6:36 (155)

Miranda: 12:43 (165/110)

Wendy: 5:55 (55/35)

Jim N: 7:41 (135)

Kelly: 7:45 (80/65)

Katie D: 7:48 (75/65)

JZ: 9:54 (185/125)

Patti: 6:16 (95/75)

Nicole St: 6:57 (42/22)

Shawn: 9:34 (185)

Dana: 7:23 (93/53)

Melinda: 6:23 (115/80)

Lisa C: 10:37 (90/75)

Dorothy: 7:02 (115/95)

Olan: 9:02 (205/155)

Karen: 6:29 (95/45)

Mimi: 7:13 (95/45)

Tim G: 8:16 (175/135)

Plentus: 11:30 (235/165)

Ditty: 6:36 (100/85)

Mel: 4:53 (100/75)

Kristen S: 5:02 (95/75)

W.O.D. 9.27.10

Snatch Balance
3-3-3-3-3

Snatch
1-1-1-1-1

Quote:
"The difficulties which I meet with in order to realize my existence are precisely what awaken and mobilize my activities, my capacities."
-Jose Ortega Y Gasset


1 RM Snatch Results:
Pete 95
Cate 73
Jerry form
Chris T. 45
Kara 43
Olan 125
Gabe 40
Dorothy 80
Rob Ph. 120
Brian R. 115
Nikki 113
Hannah 98
Steph V. 73
Tim G. form
Jeff 105
Mel 70
Denise 35 form
Katie 35 form
Flounder form
Tim H. form
Jen S. 83
Laura 73
Conn 65
Borden 85
Jim Nash form
Sheng-Ching 22
Lindsey 55
Rob P. 115
Peterson 105
Jeff Hi. 65
Ditty form
Kristy form
Miranda 88
CC 78
Shoeless 105

Happy Birthday Shoeless Joe!

W.O.D. 9.26.10
Tabata Day!

Squats
Double Unders
Kettle Bell Swings (35#/55#)
Lunges

Score is the total of all 8 tabata intervals for all 4 exercises.

A Tabata is 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals.

Skills:
Wall Burpees
Rope Climbs

Community Event:
Stop by the Greater Philadelphia Expo Center At Oaks today for the Sweatin' for Sweater Kittens living beyond breast cancer event. Event runs from 11-5!

Quote:
"I've always tried to go a step past wherever people expected me to end up."
-Beverly Sills

Results:

Rx

Jeff: 340

Todd: 351

Karen: 258

Jason B: 372

Grans: 458

Liz: 400

Warnek: 395

Scale

Ken: 210 (35/SU)

Kristy: 313 (26.5/SU)

Fight Gone Bad at CrossFit KoP 2010!
Video courtesy of Steph V.

Mel

W.O.D. 9.25.10

Clean and Jerk Practice
5-5-5-5-5

"Grace"
30 Clean and Jerks for time

(compare to 5.28.10)

Community Reminders:
Our Re-GRAND Opening Event is quickly approaching click here for more information. Please invite all your friends and relatives. Grace is scalable for all levels and abilities. We will host the event on Saturday, October 16th from 10AM-4PM. Sign up today at CrossFit KoP or via email crossfitkop@gmail.com. For additional information click here. We are happy to also announce that Westside Wellness will be here all day on October 16th giving consultations, evaluations and some active release therapy as needed.

There is a FREE CrossFit Class at Lululemon in Wayne today at 11:30AM. All levels, ages and abilities are welcome!

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

Results:
Rx:
Jim 5:52
Mike B 3:20
Dorothy 6:53
Mike F. 3:39

Jay E: 2:22

Deb: 10:32

Sam: 3:49

Rob P: 3:00

Scale:
Bekah 6:03 75#
Peterson 6:28 115#
Mel 9:41 83#
Lindsey 4:22 55#
Jeff Hi. 6:30 75#
Kristin T. 5:36 65#

Mimi 4:35 35#

Kimberly 4:59 55#

Tim G 3:42 115#

Kristen S 7:37 68#

Deadlifts and Dresses

If anyone is interested in the Deadlifts and Dresses photo we are planning on Sunday October 10th at 11:30AM at the box.

Post ideas to comments, including if anyone knows a photographer and/or wants to do hair/makeup.

W.O.D. 9.24.10

FIGHT GONE BAD

for Halle Middleton

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(compare to 5.19.10)


Wanna be inspired-Watch this:
Austin Malleolo on today's WOD - video [wmv] [mov]

September is:

National Childhood Cancer Awareness Month. We are dedicating our Fight Gone Bad efforts and thoughts to Halle Middleton. Halle Middleton is the Curran's next door neighbor who just finished her final chemo treatments. Halle is in second grade and its been a tough year since her cancer diagnosis. Halle is raising money for research in conjunction with Alex's Lemonade Stand this Saturday from 2 pm to 4 pm at Appetite's Delight in Gateway Shopping Center Devon PA.

There will be a bucket at the gym with an Alex's Lemonade sticker on it for donations for Halle if you feel inclined. It is not mandatory to donate in order to complete the WOD.

Read:

Impressions

Quote:
"Vision is the art of seeing things invisible."
-Jonathan Swift


Rx:
Dana 194
Jay E 215
Todd 204
Jim C 203
Rob P 267
Peterson 221
Mike B 268
Chris Bell 203
Cate 269
Deb 254
Lauren 183
Mike T. 231
Jason 301
JZ 211
Jeff 226
Hannah 251
WW 219
Olan 259
Shawn 246
Tim G. 226
Vincent 195
Jen S. 237
Liz 198
Shoeless 240

Rx Weight/Step Up:
Megan 157
Bekah 198
Ellie 196
Aimee 296
Bevin 179
Laura 263
Kristin T 231

Tom S. 251
Miranda 257
Dorothy 234
Karen 163
Donkey 252
Lindsey 167
Patti 210
Rob Ph. 238

Steph V 240

Scale:
SAZ 215 (55#)
Sheng-Ching 236 (35#/17")
Rachael H 202 (35#/21")

Charles 178 (55#)
Teamari 126 (55#)
Katie D. 175 (45#/8#/21")
Mom 321 (PVC/15#/4#/13")
Beth 221 (35#/22#/13"/8#)
Tim H. 188 (55#)
Amanda 200 (35#/10#/21")
Gabe 203 (55#)
Jaime 165 (35#/10/21")
Ben 202 (55#)
Katie 164 (35#/10#/13")
Denise 203 (35#/10#/17"su)
Kim G. 167 (55#/17")

Photos:

Wall no. 1 has been erected!

Mike T. over the top

Patti up the rope for the first time!

JZ scaling the wall

Donkeys like chains

W.O.D. 9.23.10
Chelsea

Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats

(compare to 7.8.09)
(compare to 4.9.10)

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?

Click here to view an early "Chelsea" post on the HQ mainpage.


Reminder:
Barbell Strength Class will be held at 5:00PM tonight.

Quote:
"There's a period of life when we swallow a knowledge of ourselves and it becomes either good or sour inside."
-Pearl Bailey

Results:

Rx

Donkey 1/10

Jen S 3/13

Aimee 6/14

TP 12/10

Laura 11/13

Scale

Danny 6/9 Grn

Pete 2/8 Blk

Dianne 2/9 Grn

Kristen S 2/13floss

Steve Z 2/9

Charlie 3/8

Kara 5/8

Ellie 3/9

The Contest Results are in
...and apparently Bad Medicine is what we need!?!?

Congratulations to Olan who created the next original WOD for KoP!

Olan's - "Bad Medicine"

Med Ball (14#/20#)

3 rounds for time
400 Meter run with medball
25 wallballs (9ft/10ft)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up.

As an added torture the Bon Jovi song "Bad Medicine" will be playing on a loop until you finish.

All the WOD's were so great, we will be performing them over the next two weeks. Look for them mixed into the programming at KoP!

Kristen S.

Deb...first time fighting with the 55#

W.O.D. 9.22.10

10 Rounds for time of:

10 Calorie Row

10 KettleBell Swings (70#/55#)

Read:

Hip Function:A Hallmark of Athleticism

Weekend Events:

Friday, Sept. 24th: We will be running Fight Gone Bad at all classes. There is no donation required to participate in this event; but, based on Jim's blog post yesterday I will be putting a collection out if anyone wants to donate for the Curran's friend Halle Middleton, a second grader who just completed her chemo treatments. We will be dropping off the proceeds for the family at Alex's Lemonade Stand this Saturday from 2 pm to 4 pm at Appetite's Delight in Gateway Shopping Center Devon PA.

Saturday, Sept. 25th: Normal classes will be held at 9AM/10AM at the box. A FREE CrossFit class will be offered at Lululemon at 11:30AM.

Sunday, Sept. 26th: Normal classes will be held at 9AM/10AM at the box. CrossFit KoP will also be participating in the Sweatin' For the Sweater Kittens event at The Greater Expo Center at Oaks. This is a community wide event supporting Living Beyond Breast Cancer.

Quote:

“Perfection is not attainable, but if we chase perfection we can catch excellence.”

-Vince Lombardi

Results:
Rx:
Steph V 16:39 (Rx)
Charlie 14:19 (Rx)
Tim P. 12:48 (Rx)
Jason 13:32 (Rx)
Olan 14:30 (Rx)
Deb 21:46 (Rx-ish)*Russian Swings
Mike F: 14:22
Plentus: 14:02
Jim C: 21:22
Kevin: 17:05
Han: 18:50
Nikki: 18:05
Mike B. 15:37
Danny 16:01
Granny 14:35

Scale:
Bekah 15:04 (26.5)
Megann 16:51 (26.5)
Ellie 15:28 (35)
Peterson 15:10 (55)
Kristin T 17:12 (35)
Kristen S 18:47 (35)
John P. 14:43 (53)
JZ: 16:30 (53)
Rob Ph: 14:15 (55)
Brian R: 15:37 (53)
Teamari: 21:24 (35)
Gina: 17:17 (35)
CC: 15:45 (25)
Rachael: 17:43 (26.5)
Kimberly: 17:33 (35)
Gabe: 16:16 (45)
WW: 15:23 (55)
Lori: 17:27 (26.5)
Rachel: 16:01 (18)
Dana: 17:15 (35)
Fish: 15:17 (35)
Jason Bo: 13:46 (35)
Chris C: 14:14 (35)
Sandy: 17:08 (26.5)
Katie: 15:22 (18)
Denise: 16:23 (18)
Kim G: 20:18 (35) pukie!
Mel: 17:04 (35 run)
Tim G: 16:50 (53 run)
Shawn: 14:15 (70/35/push-ups)
Roger: 16:57 (55)
Vincent: 15:31 (55)
Melinda: 15:45 (35)
Shoeless: 18:48 (55)
Jerry: 12:04 (55)
Tim H. 15:45 (35)
Miranda 19:48 (45)
Charles 19:42 (35)
Sheng-Ching 16:38 (26.5)
Josh 14:17 (55)

Aimee 17:56 (45)

Note Laura's socks; a CrossFitter is prepared for a rope or deadlifts at any time?!? Even during a 1/2 Marathon?

Congratulations to Ditty and Laura for completing the ING Rock and Roll Half Marathon! Ditty is in training for November when she completes 26.2 miles...a full FUN Marathon!

W.O.D. 9.21.10

Deadlift
5-5-5-5-5

Read:
Magnesium by Chris Plentus
Getting Better Faster by Laura Pappas

Quote:
"It's not necessarily the amount of time you spend at practice that counts; it's what you put into the practice."
- Eric Lindros

Results:

Donkey: 225 (3:09 w/ 135/20)

Chris T: 155 (3:23 w/ 70/15)

Dianne: 145

Kara: 175 (3:12 w/ 70/10)

Hannah: 205 (3:26 w/ 135/20)

Aimee: 235 (3:25 w/ 115/15)

Cindy: 135 form

Jeff: 255 (2:54 w/ 125/25)

Kimberly: 170 (2:14 w/ 80/10)

Mimi: 95 (2:39 w/ 45/10)

Olan: 295 (2:40 w/ 155/25)

Karen: 175 (3:41 w/ 95/10)

Brian R: 255 (3:03 w/ 135/15)

Steph V: 245 (2:49 w/ 135/25)

JZ: 275 (2:27 w/ 135/20)

Miranda: 210 (3:20 w/ 105/20)

Kristen S: 175 (2:29 w/ 95/15)

Mike F: 345 (2:15 w/ 175/30)

WW: 265 (3:14 w/ 135/30)

Kim G: 135 (4:55 w/ 70/15)

Sandy: 100 (3:43 w/ 65/10)

P: 345 (2:18 w/ 165/30)

Joe A: 405 (3:53 w/ 210/30)

Shoeless: 285 (5:02 w/ 165/25)

Lisa C: 145 (3:00 w/ 85/20)

Gary: 315 (2:37 w/ 185/20)

Roger: 285 (5:58 w/ 185/25)

Jay E: 415 (2:49 w/ 245/30)

Wendy: 113 (3:42 w/ 53/10)

Laura: 125 (2:37 w/ 95/20)

Holly: 125 (DNF)

Charles: 145 (4:12 w/ 75/20)

Jerry: 295

Jen S: 190 (2:09 w/ 95/15)

Giant Jump Rope-A-Thon:

Donkey: 68

Kara: 6

Chris T: 5

Olan: 57

Jason: 41

Kristen S: 40

Lisa: 31

Laura: 33

Jerry: 71

Photos:

Plentus.

Roger and Lisa

Donkey

Chris T.

CROSSFIT KOP TREE TOP ADVENTURE

Saturday, October 30th

Camelback Mountain- Tannersville, Pa (about 1hr 45min from the box)

The TreeTop Courses are a heart pounding adventurous obstacle courses set in a natural environment---right on the slopes of Camelback Mountain Resort! You will be amazed at what you will see and you will continue to talk about what you have done when you are finished with the TreeTop Courses! The games are suspended between trees and guests stay securely clipped into a red safety cable throughout the course. The features in our courses include zip lines, suspended bridges, scramble nets, swinging logs and much more.

Please post to comments or Sign-up at the box by October 29th if you will be joining in on the fun. Family and friends are invited. Children must be 12 or older and be atleast 5'11" from feet to finger tips with arms raised. Cost is $35 a person if we get a group of 15 (under 15 people will be $49 each) We will carpool from the box, time to be determined. Payment will be due by Oct 1 and is non-refundable. Questions, contact Stephanie Vincent stephanie@radicalhateloss.com

For more info, visit:

http://www.skicamelback.com/CBKAdventure/Attractions/Tree-Top-Adventure-Course.aspx

HAPPY BIRTHDAY TIM MARLEY!!!!
W.O.D. 9.20.10

"Hannah"
21-15-9
Barbell Thrusters 75#/115#
Wall Balls 14#/20# (to a 9ft/10ft target)*

*scaling will be done, as always based on level and ability.

(compare to 12.7.09)

Community Congratulations:

CrossFit KoP hosted a Level 1 Certification this weekend and congratulates Kim G. for completing the course. Tim, Cate, Kim and John all passed the Level 1 Test as well. A big congrats to Nikki for attending the Coaches Prep course in Morristown NJ!

Quote:
"If you only keep adding little by little, it will soon become a big heap."
-Hesiod

Results:
Rx:
Cate 6:11
Aimee 7:22
Jen S. 11:13
Kevin 10:12
Jim C. 12:53
Joe A. 13:48
Mel 15:58
Miranda 9:59
Rob 10:01
Mike B. 9:40
Danny 10:38
Hannah 8:35
Sam B. 10:53
Donkey 14:53

Scale:
Kara 6:12 (8/45)
Mike R. 5:29 rehabWOD
Rob Ph 9:50 (20/95)
Rachael 15:59 (10/35)
WW 9:50 (10/75)
Gabe 10:26 (20/65)
Jeff Hi. 11:40 (14/65)
Ben 11:55 (10/45)
Vincent 16:42 (20/95)
Tim H. 12:33 (20/65)
Bevin 17:04 (10/53)
Flounder 13:21 (8/65)
Liz 13:46 (14/55)
Nicole St. 10:54 (6/22)
Dana 14:57 (14/55)
Melinda 11:31 (14/65)
Charles 9:22 (14/35)
Sheng-Ching 9:39 (14/35)
Kristy 7:18 (6/35)
Conn 12:44 (20/85)
Borden 13:05 (20/85)
Shoeless 14:29 (20/95)

Happy Birthday Hannah and Jay E!

W.O.D. 9.19.10

“Zombies Hate Fast Food”

Park at Frosty Falls and meet there at 10AM to train for surviving the Zombie Apocalypse. Be prepared to get dirty, and the workout happens rain or shine – because zombies don’t care if they get wet.

Quote:
“Obstacles are those frightful things you see when you take your eyes off your goals.”
- Sydney Smith

Photos:

Who's the Coach?

W.O.D. 9.18.10

Playtime with P!

Show up to be surprised at 10AM, there is never a dull moment with 'Pitterpatter' Plentus in the drivers seat. He will put you through the paces as he challenges you to another adventure WOD. Come prepared for anything, rain or shine. Meet and Park at Frosty Falls.

Quote:

"To tend, unfailingly, unflinchingly, towards a goal, is the secret of success."

-Anna Pavlova

Photos:

W.O.D. 9.17.10

AMRAP in 20 Minutes of

800M Run

then

15 Push Press 65#/95#

10 Ring Push-ups*

5 Pull-ups

*If you cannot execute Ring Push-ups, the substitute will be Push-ups on the floor.

Skill:

50 reps Slam Ball

Contest:
Deadlifts and Dresses

Quote:
"If you're bored with life - you don't get up every morning with a burning desire to do things - you don't have enough goals."
-Lou Holtz

Rx:

Charlie Y 4

Laura 4

Shawn 5

Cate 6

Jen S. 4

Aimee 6

Kevin 6

Dorothy 4

Tim P. 6 + 20lb vest

Olan 5

Josh 5

Plentus 7 + 20lb vest

Tim G. 4

Shoeless Joe 3

Rob 4 (115#)

Swine 6

Jeff 5

Grans 7

Sam B. 7 + 20lb vest

Damn Close to Rx:

Jim C. 4

Jay E. 5

Miranda 4

Scaled:

Megann 35#, 3 rounds

Steph V 65#, 3

Steve Z 65#, 3

Kim G 45#, 4

Ellie 45#, 4

Dana 35#, 7

Melinda 53#, 5

Bekah 55#, 5

Dianne 43#, 3

Rachael 45#, 3

Rob Ph. 95#, 5

Lindsey 45#, 4

Tim H. 75#, 3

Patti 65#, 4

JZ 75#, 5

Wendy 22#, 5

Cindy 33#, 3

Borden 75#, 4

Conn 75#, 4

Bevin 53#, 5

Kristy 35#, 4

Kristen S. 45#, 5

Kristin T. 45# 5

Justin 65#, 4

Tori 35#, 4

Charles 33#, 3

The Contest Results - The top 6 pics are in, you decide the winner!!

It's time to decide on our newest "original" KoP WOD.

Please post to comments your favorite WOD.

A.) Todd's - "AMRAP forever":

AMRAP in 3 minutes of each exercise with 1 minute rest in between each:

KB swings 1.5 pood
double unders
box jumps
rope climbs
squats

B.) Tom's - "the hummer" for the big guys

15 reps 275/183 squat
15 reps 275/185 deadlift
15 reps 185/125 clean
for time

load the bar with 45/25/45 plates
have two people ready so when the squats are done dump the bar and go right into deadlifts. then strip off the outside 45lb plates and go fro the cleans.

C.) Olan's - "Bad Medicine"

Med Ball (14#/20#)

3 rounds for time
400 Meter run with medball
25 wallballs (9ft/10ft)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up.

As an added torture the Bon Jovi song "Bad Medicine" will be playing on a loop until you finish.

D. ) JZ's - "The Original"

First:

As Many Reps as Possible in 5 Minutes of Body Weight Back Squat.

Then immediately after:

15 Minute Clock Starts

You must run 800m
then with remaining time
As Many Rounds as possible of:

5 Box Jumps (25/21)
5 Pull Ups

Score is Reps of Back Squats + Rounds.

E.) Mike F's - "So You Think You Can Clean"

21 Squat Cleans/21 Wall Balls
15 Power Cleans/15 Box Jumps
9 Hang Power Cleans/9 Sandbag Burpies

Weight (115/75)
Wall Balls (20/14) (10/8)
Box Jumps (25/21)

F. ) Jay E's - "It's only 55 reps"

10-9-8-7-6-5-4-3-2-1

275#/185# Deadlift
Sandbag Burpees
Wall Balls 20/14

Joe A.

Rachael

Queen Cate

W.O.D. 9.16.10
Front Squat
5-5-5-5-5

and

60m Prowler Push (95#/135#)
30 Squats
60m Prowler Push
20 Squats
60 m Prowler Push
10 Squats

Quote:
"There is no medicine like hope, no incentive so great, and no tonic so powerful as expectation of something tomorrow."
-O.S. Marden

Front Squat Results:

Karen 95

Ellie 105

Bekah 115

Charlie 215

Kim G. 80

Sheng-Ching 53

Mike R. 185

Cate 145

Donkey 120

Joe A. 245

Rachael 68

WW 115

Dianne 68

Aimee 140

Notable Front Squats:

Donkey 130 x1

Cate 165 x4

Prowler Results:

Karen (50) 3:57

Ellie (95) 5:01

Bekah (95) 4:43

Charlie (135) 3:06

Kim G. (65) 4:24

Sheng-Ching (35) 4:35

Cate (95) 4:39

Joe A. (135) 4:55

Rachael (45 )5:55

WW (90/120) 4:43

Aimee (90) 6:37

Jen S. (90) 6:14

Dana

Shoeless Joe

Rob Jen and Tim- post WOD treats!

Rob and Sam

W.O.D. 9.15.10
Back to the Barbell

Five rounds for time of:
95/65 pound Deadlift with Snatch Grip, 12 reps
95/65 pound Hang power Snatch, 9 reps
95/65 pound Snatch Balance, 6 reps

Read:
A CrossFit Story, starting from Scratch

Quote:
"Nothing arouses ambition so much as the trumpet clang of another's fame."
-Baltasar Gracian

Rx Results:
Jen S. 22:23
Rob 18:43
Sam B. 19:55
Tim P. 14:44
Hannah 17:42
Plentus 19:13
Jay E. 9:33
Mike F. 11:34

Results:
Kristy (35) 14:54
SAZ (45) 16:42
Bekah (35) 9:25
Mike R (75) 8:57
Megann (25) 17:38
Charlie (75) 10:52
Kristin (25) 12:10
Mel (45) 15:05
Donkey (52) 15:19
Francisco (53) 11:21
Vincent (65) 10:48
Lindsey (35) 11:18
Liz (40) 14:10
Shoeless Joe (65) 12:43
Dana (35) 13:47
Melinda (35) 12:05
Katie (22) 14:03
Denise (30) 13:13
WW (20/45/75) 18:41
Brian R. (75) 18:00
Steph V. (45) 17:26
Karen (35) 16:52
Kimberly (22) 14:15
Gabe (45) 17:32
Olan (75) 20:30
Dorothy (53) 15:13
Tim G. (75) 16:59
Jeff Hi. 13:17 (45)
Charles 14:59 (23)
Todd 11:43 (65)
Jason B. 12:55 (75)