W.O.D. 3.1.11

The Three Amigos?

Deadlift

5-5-5-5-5

Cash out:

3 Rounds-not for time

10 GHD Sit-ups

10 Back Extensions

Read:
4 Things Women should be doing in their Training by Chelsea Bush

Video:
Queen Cate's first Muscle up

Quote:

"Lack of activity destroys the good condition of every human being,

while movement and methodical physical exercise save it and preserve it."

-Plato

Results:
Arthur 185
Seth 245
Chris T. 155
Kara 185
Pete T. 315
Nikki 225
Melinda 245
Kurt 295 (335 x 3)
Denise 175
Kathleen 155
Jess S 165
Jeff Hi 255
Donkey 235 (245 x 4!)
Aimee 245
Mel 165 (form)
Miranda 220
Gary 305
Tony 335
Jon 245
P Lentus 385
Shoeless 355
Peterbutt 335
Sandy 135
Tim H 255
Laura 185
Ditty 185
Nicole S. 195
Patti 175
Jess C. 150
Sheng Ching 225
Jen N. 185
Cline 235
Vincent squared 335
Kristin T. 215
Paul 255
Charles 225
Tim G. 335
Dorothy 175
Kristen SB 175
Jim C 345
Vinny 345
Jerry 345
Sarah J 125
Christine E. 125

W.O.D. 2.28.11

80 Double Unders

10 Burpees

40 Double Unders

20 Burpees

20 Double Unders

40 Burpees

10 Double Unders

80 Burpees

Mobility Monday:

Today's 5:30 & 6:30 PM Mobility Class will focus on the Posterior chain - We'll unglue and stretch, and work to increase our range of motion. If you've never used a lacrosse ball to work out the kinks, this is your chance! As always, bring questions, the more the merrier.

Quote:

Physical fitness can neither be achieved

by wishful thinking nor outright purchase.

-Joseph Pilates

Results:
su-single unders
dua-double under attempts

Chris T 29:52 rx
Kara 26:45
Jennifer S 22:04
Pete T 24:15
Aimee 12:35 rx
Vinny 17:43 rx
Miranda 21:17 rx
Brian R. 25:06 dua
Rob Ph. 24:29 su
Kevin 17:59 rx
Tim P. 11:14 rx
Christine E. 24:21 su
Jackie 25:14 dua/su
Jeff 19:17 rx
Howard 22:00 su
Ben 21:57 rx
Kathleen 28:24
Mike F. 23:17rx
Megs 14:54 rx
WW 22:30 du
Plentus 11:50 Rx
Olan 19:56 Rx
Flounder 25:40
Kurt 14:49 Rx
Eric 18:53 Rx
Jess S 25:38 SU
Brie 16:13 Rx
Karin 27:30 SU
Sam B 15:05 Rx
Tim G 21:45 Rx
Todd 15:40 Rx
Sara B 24:44 DUA
Dana 22:42 Rx
Kim G 17:41 SU
Liz 22:33 Rx
Tim H 34:37 SU
Charles 28:28 Rx
Robb Pl 18:21 Rx
JP 23:12 (1/2 WOD) SU
Kristin T 22:47DUA
Donkey 21:40 SU
Jen N 29:58 DUA
Danny 14:10 Rx

W.O.D. 2.27.11

Strength:

30 Dead Hang Pull-ups

Assistance Work:

Reverse Hyper

&

Belt Squats

Community Reminder:

Today at 12:00PM we are offering the semi-private class to all you who finished the Primal Challenge with an 80% or above! Congratulations again. If you can't make this session there will also be another one offered on Thursday 3/3 at 6:00PM.

Thursday 3/3 will also be the first Thursday of the month which means OPEN GYM! All members and all WOD's welcome! See you then!

Quote:

"Courage is simply the willingness to be afraid and act anyway."

-Robert Anthony

INTEREST?

I got an email from Jason Dury, a few of you might remember him from the "Tony Blaurer Personal Defense Seminar" SPEAR presentation we hosted during the early days at the "transaxel" box. (Photos above) I believe, Megs, Cindy, Jeff, Jason, Ray, Steve Z. and myself all participated and could provide feedback.

From Jason D.:

Hi Aimee. I'll be coming back to the KoP area the weekend of 14 May. Can I interest you in hosting another PDR session that weekend? Blauer Tactical has brought back a seminar by the name of "Be Your Own Bodyguard" (BYOB) that is getting lots of interest. For a quick look inside, click here.

Please post to comments if you have any interest in this seminar.

W.O.D. 2.26.11

Monkey Business on the Ropes:

Seth, Sam and Jennifer S. have some climbing fun!

TABATA THIS

Kettlebell Swings (35#/55#)

Bottom to Bottom Air Squats

Rowing

Sit-ups

Skill:

Rope Climb

Cash Out:

For time complete 5 Rope Climbs

Community Reminder:

We are offering FREE Vinyasa Yoga with Tori today at 1:00PM.

Vinyasa hatha practice is a more athletic sequence of yoga postures that are linked by vinyasas. The vinyasas demand more cardiovascular work from the body and the postures are stacked promoting strength in all muscle groups. This form of yoga practice also increases focus, propioceptive awareness (body-in-space) and is a geat method for training the "athlete's mind". In this particular class, we will focus on strengthening the core, opening the hip flexors and working stabilizer muscles from the feet up. Prior power yoga or flow yoga experience is encouraged but not necessary. Bring a mat, a towel, an open mind and a willingness to sweat.

Read:

The 2011 CrossFit Games are rapidly approaching. The Regional Boundaries have been announced - click here to read more. Click here to read more about Open Sectionals!

Quote:

"I think that the good and the great are only separated by the willingness to sacrifice."

Kareem Abdul-Jabbar

Results:

Mike F: 32 (5 climbs)

Nicole S: 29 (1st rope climb!)

Killer B: 34 (1st rope climb!)

Kristen SB: 27

Jen N: 20

Sam B: 44 GHD (46 sec)

Gabe: 34

Jennifer: 43

Prem: 30

Cline: 28 (1st rope climb!)

Sarah J: 23

Vinny: 37 (58 sec)

Seth: 35 (50 sec)

Vincent: 33

Rachael: 29

Lindsey: 28 (1st rope climb!)

Peterson: 30

Ken: 23

Steph: 31

Dorothy: 33

Jenny: 35 GHD

Jessica: 31

Grans: 47 (1:06)

Gina: 26

Kathleen: 29

Todd: 31 GHD/70 (1:54)

Ditty: 29

Tim P: 38 GHD/70 (38 sec)

Laura: 35 GHD/45 (1:41)

Kailee: 34

P: 35 GHD (49 sec)

Ben: 25

W.O.D. 2.25.11

"Randy"

75 pound Power snatch, 75 reps for time

(ladies scale 55 pounds)

(compare to 6.4.10)

Video:

Randy, by LAPD SWAT ...[wmv][mov]

Quote:
“A man's errors are his portals of discovery.”
-James Joyce

Results:

Lindsey: 6:42 (40#)

Bob: 7:01 (Rx)

Rob Ph: 5:00 (Rx)

Jeff: 8:56 (Rx)

Nikki: 5:23 (Rx)

Karen: 7:12 (40#)

Steph: 4:34 (Rx)

Kevin: 6:43 (Rx)

Arthur: 11:37 (75# C/J)

Kathleen: 5:29 (40#)

CC: 8:52 (Rx)

Olan: 5:47 (Rx)

Mike V: 3:16 (Rx)

JB: 8:00 (65#)

Shoeless: 5:51 (Rx)

Jason: 4:47 (Rx)

Cate: 4:47 (Rx)

Meghann: 8:57 (Rx)

Bekah: 8:21 (Rx)

Howard: 9:13 (65#)

Jay E: 4:16 (Rx)

Donkey: 6:24 (Rx)

Jim C: 6:40 (Rx)

Megs: 3:53 (25#Db)

Liz 6:42 (40#)

Shawn 5:42 (Rx)

Miranda 6:36 (Rx)

Melinda 5:21 (Rx)

Danny 3:56 (Rx)

Plentus 7:21 (Rx)

Tim 5:21 (Rx)

Joe A. 5:32 (Rx)

Rob P. 4:31 (Rx)

Jerry 4:34 (Rx)

Laura 6:37 (Rx)

Katie 7:06 (40#)

Denise 6:18 (40#)

Jen N. 5:38 (35#)

Karin 4:57 (35#)

Sheng Ching 7:45 (45#)

Ditty 8:02 (45#)

Charles 4:59 (45#)

Lee 5:40 (45#)

Rachael 8:53 (45/35#)

Photo:

The 6AM Aftermath

W.O.D. 2.24.11

The Cow Share Experience

"Can You Finish?"

100 Thrusters (95/65)
100 Box Jumps (25/21)
100 Pull-ups
100 SDLHP (95/65)
100 Sprints between two cones 8 mats apart

Time Cap of 30 minutes....if you do not finish, your score is max reps that you completed. You can go in any order and break things up any way you see fit.

Read:
Click here to read about the CrossFit KoP experience with the Philly Cow Share.

Quote:
"Staying in the learning when its a struggle is sometimes a challenge. Most of us would much rather know how or look good, or somehow be well beyond the novice stage which can be so awkward, even embarrassing. When you know you are in the midst of learning and you are able to accept the process for the sake of moving forward, that's when learning happens all of the strategies for comfort and control end up delaying or sabotaging the learning"
-from Co-active Coaching fundementals

Results:
Jay E: 286 Rx
Kristin T: 337 (55G)
Kate: 400 (55B)
Tom S: 301 Rx
Todd: 345 Rx
Alex 220 (65)
Jerry 400 Rx
Olan 356 Rx
Megs 414 (45)
Danny 415 Rx
Jim B 250 (75P)
Sara B 280 Rx
Kristen SB 324
Sharon 250 (45B)
Kara 365 (35B)
Jennifer S. 412 (45B)

Jason 335 Rx

Aimee 416 Rx

Dom 401 Rx

Photos:

The box in action!

Kristen SB with some solid Thruster form!!!

Remembering D.T.

Anyone still feeling the aftermath of D.T.? Was it a little too spicy or just the right amount. How are you feeling two days later? Did you go too heavy on the weight straight out of the gate, have to scale back? Too light? Just right? Post to comments.

Did you want to know more about the hero behind the "DT" workout? Read this post from a member at Hammer Down CrossFit (VA).

Check out this video of Khalipa doing it in just over 6 Minutes:

DT, Jason Khalipa [wmv][mov] » Apr 8 10

W.O.D. 2.23.11

Chef Seth

Atlanta Greg

Dianne with a BIG PR

JB

Front Squat
5-3-3-2-1-1

(compare to 12.14.10)


Cash out:
Complete a 250M Rowing Sprint then max rep wallballs in the remainder of the 3 minutes. Your score is the total number of wallballs completed.

Community Note:
If you were a winner of the 80% level of the Primal Challenge you received a semi-private class. We are offering two different time slots for this special WOD/ Class. Sunday 2/27 at 12:00 Noon or Thursday 3/3 at 6:00PM- Your choice. Thank you to all the participants in the January 2011 Primal Challenge; we hope you are still maintaining what you learned!

Read:
Optimal not Tolerable by Laura Pappas

Quote:
"Every second you spend thinking about someone else's dreams you take time away from your own."
-Yogi Ramen

Results:
* Wall balls were 14/20# to 8/10' unless otherwise noted
Melinda 175, 22 (9')
Grans 135, 35 (9')
Patti 105, 34
Meghann 165, 30
Bekah 145, 30
Mike S 135, 14 (15#)
Tim G 215, 39
Kara 90, 27 (10#)
Cate 185, 40
JB 195, 14
Mike T. 195, 39
Greg (from Atlanta) 195, 44
Sharon 145, 16
Megs 125, 22
Olan 215, 40
Seth 200 ,44
Dianne 120, 26
Sarah S. 70/35GHD
Jim C. 215, 35
Gabe 210, 40
Rob Ph 250, 44
Shoeless 225, 35
Denise 115, 38
JZ 195
Christine E 85, 21
Jackie 145, 33
Karen 145, 31

Jennifer form, 22
Eric 215 (PR), 38
Roman 155, 34
Miranda 165, 35 (9' target)
Sara B 165, 40
Mel 125 , 34
Jeff Hi 205 , 36
Flounder 185, 34 (14#)
Steph V 180, 33 (9' target)
Mimi 135, 35
Dominic O 285, 45
Liz 100 , 30
Prem form, 18
Jen N 115 , 27
Sam B 195, 42
Howard 195, 20
Jess C 120 , 30
Tim H 205 , 25
Jason B 245, 51
Paul 215 , 37
Jon B 195, 34
Tony form, 44
Vinny 235 , 44

W.O.D. 2.22.11

Crazy P. - "The upside down kettlebell press"

Rachael on the box push-up

Vincent-Vincent

500M Row

3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows

500M Row

Quote:
“Remember what Bilbo used to say: It's a dangerous business, Frodo, going out your door. You step onto the road, and if you don't keep your feet, there's no knowing where you might be swept off to.”
-J.R.R. Tolkien

Results:

Nikki: 10:49

Steve K: 17:04

Gina: 14:02

Megs: 13:33

Nicole S: 12:27

WW: 15:12

Olan: 13:19

Aimee: 10:02

Mel: 12:54

Sarah J: 16:08

Steph V: 17:17

Pat: 14:29

Kevin: 12:02

Sarah S: 12:35

Sharon: 16:47

Jim C: 14:27
Arthur 16:06
Pete T. 14:26
Sara B 15:22
Jennifer S 12:45
Kailee 14:06
Cate 10:20
Kara 14:01
Granny 9:29
Kurt 10:24
Seth 11:33
Brie 11:15
Ditty 17:33
Jen N. 15:10
Kristin T. 13:44
Jerry 9:38
Shawn 11:36
Sheng Ching 15:56
Jay 13:53
Jeff Hi 12:23
Rachael 13:19
Plentus 10:38 (20# weight vest)
Denise 13:48
Katie 12:26
Peterson 12:55
Karen 15:48
Sandy 13:24
Mike F 14:29
Laura 10:23
Todd 9:45
Kristen SB 16:22
Shoeless 12:05
Vincent 11:40
Liz 15:10
Dana 14:22
Jay 13:53
Jeff Hi 12:23
Rachael 13:19
Plentus 10:38 (20# weight vest)
Denise 13:48
Katie 12:26
Peterson 12:55
Karen 15:48
Sandy 13:24
Mike F 14:29
Laura 10:23
Todd 9:45
Kristen SB 16:22
Shoeless 12:05
Vincent 11:40
Liz 15:10
Dana 14:22

Vinyasa Yoga with Tori this Saturday, February 26th at 1:00PM

A vinyasa hatha practice is a more athletic sequence of yoga postures that are linked by vinyasas. The vinyasas demand more cardiovascular work from the body and the postures are stacked promoting strength in all muscle groups. This form of yoga practice also increases focus, propioceptive awareness (body-in-space) and is a geat method for training the "athlete's mind". In this particular class, we will focus on strengthening the core, opening the hip flexors and working stabilizer muscles from the feet up. Prior power yoga or flow yoga experience is encouraged but not necessary. Bring a mat, a towel, an open mind and a willingness to sweat.

Reminder:

Sign up in MindBody - This is a FREE class

W.O.D. 2.21.11

Pat

Nicole

Team D.T. in Action

Kurt

Tire Sled pulls

Team D.T.

10 Rounds for time of:
12 Deadlifts (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerks (155#/105#)

Teams of 2 work to complete the above in Relay fashion. Athletes relay back and forth until all 10 rounds are completed. Athlete 1 must complete an entire round before Athlete 2 starts round 2.

Mobility Monday:
Foam Roller: Friend or Foe? This Monday we will go over the why, where and when of using the foam roller for myofascial release. Using the foam roller is a great way to keep your muscles moving well and making sure you maintain your range of motion. Bring stiff or stuck muscles, and questions at 5:30PM or 6:30PM.

Video:
Remember the 2010 CrossFit Games? - video [wmv] [mov] [HD mov]

Quote:
“Life is uncharted territory. It reveals its story one moment at a time.”
-Leo F. Buscaglia

Results:
Eric/Todd 135/95 19:26
Ditty/Laura 85/95 26:59
Plentus/Tim 155/split jerks 30:52
Gina/Jessica 55/55 20:10
Steve K/Sam B 65/135 19:43
Rob Pl/Chris S Rx 19:00
Mike V./Aimee Rx 14:21
Cate/Dorothy 105/95/83 16:00
Nikki/Dom Rx 15:59
Megs/Sara B. 75 14:54
Steph/Melinda 105/95 21:53
Jackie/Dianne 65 18:21
Tim G/2 min rest 125 19:56
Mike S/Nicole 85 27:48
Rob Ph/Kevin 135/155 24:10
Jeff/Pat 115 23:13
Gabe/Ben 85 18:30
Kurt/Flounder 115/95 25:30
Jim C/Mike F Rx 24:24
Mike T/Vinny 135/155 23:49
Katie F/Denise 63 19:02
Jerry/Joe A Rx 22:11
Peterson/Vincent 135 21:16
Jen N/Karin 45 14:03
Kate/Kelly H 75/45 17:02
Rachael/Kristen SB 65 20:33
Donkey/Paul 95/115 22:07
Rob/Chris S Rx 19:00
Kristin/Sharon 75 15:45
Brian R/Bob 135/115 24:06
Miranda/Granny 105/95 27:23
Charles 85 13:30

W.O.D. 2.20.11

Choose Your Own Adventure!!!

4 Rds for Time:

Station 1:
125 Double Unders
or
400m Run
or
500m Row

Station 2:
10 Pushups
or
10 Ring Pushups
or
10 Hand Stand Pushups

Station 3:
30 Lateral Jumps over Parallettes
or
30 Box Jumps (29"/25")
or
30 Box Jump Overs (21"/17")

Once you select an exercise at a station, you must use that exercise for all 4 rounds.

Quote:
“We should come home from adventures, and perils, and discoveries every day with new experience and character.”
-Henry David Thoreau

Results:
Numbers indicate choice. For instance, 1/1/1 means Liz did double unders/push ups/parallette jumps. 2/3/2 means someone ran/hspu's/box jumps. Etc.

Joe G. 18:36 2/1/1
Kim G. 25:02 2/1/2 (17")
Ditty 23:53 3/1/2
Meighan 17:44 2/1/1
Jon 14:57 3/1/1
Tony 13:21 3/3/1
Prem 16:10 3/1/1
Shawn 13:03 2/2/1
Mike T. 20:52 3/2/2
Sheng Ching 24:56 2/1/2 (21")
Peterson 16:33 2/1/3
Liz 24:14 1/1/1
Jennifer 15:50 3/1/1
Jessica S. 30:43 2/1/2
Sandy 16:24 3/1/squats
Kate 16:31 2/2/2 (21")
Jess C. 24:36 2/1/2 (21")
Nicole 18:01 2/1/1
Kristen SB 26:01 3/1/2 (17")

W.O.D. 2.19.11

Sectional Training with some of the "Tribe"

the Donkey and the Ass?

Partner carry fun!

Buy in:
30 Box Jumps 21"/25"

Strength:
Shoulder Press
5-5-5-5-5

Cash out:
30 reps not for time
Split Jerk 65/95

Quote:
"A culture of accountability makes a good organization great and a great organization unstoppable."
~Henry J. Evans

Results:
Joe A: 165
Steph: 90
Vincent: 135
Rob Ph: 145
Kailee: 53
Jennifer: 53
Prem: Form
Kathleen: 60
Karen: 80
Donkey: 73
Howard: 125
Sarah J: 60
Gabe: 95
Jen N: 50
Charlie Y: 105
Bob: 115
Jon: 130
Tony: 160
Nicole S: 68
Chris S: 185
Liz: 58
Seth: 95
Laura: 70
Tim P: 125
Plu: 150

W.O.D. 2.18.11

Our NEW KoP Hoodie Logo!

"Helen"
3 Rounds for time of:
400M Run
21 Kettlebell Swings (35#/55#)
12 Pullups

(compare to 11.13.10)
or
(compare to 7.30.10)

Community Notes:
Get ready to jump into Spring!
We have NEW lightweight CrossFit KoP Spring Sweatshirts for sale!!
Check them out at the box today!

Quote:
“We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.”
-Buddha

Results:
Donkey 13:37 (Rx)
Cate 10:58 (Row)
Aimee 11:11 (Row)
Mike V. 8:39 (Rx)
Dorothy 13:52 (Rx)
Megs 12:10 (Rx)
Sarah S. 11:32 (run, bj, ghd)
Tyler 10:03 (Rx)
Denise 14:52 (blk)
Sharon 17:48 (blue)
Sammei 17:48 (blue)
Moss 10:13 (Rx)
Sam B. 8:10 (Rx)
Dianne 14:59 (row/green)
Liz 14:14 (dc)
Jay E 16:34 (Rx)
Kim G 16:42 (35#/green band)
J.B. 12:54 (45#/black band)
Bekah 13:58 (35#/green band)
Meghann 20:22 (35#/green band)
Mike S. 18:47 (45#/blue band)
Pat: 15:50 (Bl)
Christine: 15:35 (18/Bk)
Rob Ph: 13:49 (Bk)
Laura: 9:37 (Rx)
Mel: 12:02 (Rx)
Nicole S: 14:16 (Rx)
Gina: 13:27 (G)
Killer B: 13:31 (Rx)
Brian R: 13:06 (Rx)
Bob: 12:08 (45)
Peterson: 12:14 (Rx)
Lindsey: 17:23 (G)
Nikki: 9:18 (Rx)
Steph V: 16:03 (MF)
Shawn: 11:38 (Rx)
Shoeless: 15:08 (Rx)
Tim P: 10:17 (Heavy Helen 70#)
Howard: 15:52 (45J)
Melinda 14:47 (MF)
Plentus 9:34 (Rx)
Ditty 18:08 (DC)
Brie 11:06 (26.5/MF)
Sandy 12:22 (row, 18#, ring row)
Kurt 9:59 (Rx)
Mike F 13:59 (Rx)
Karin 15:59 (Black/26.5)
Dana 14:51 (Rx)
Jen N 16:21 (G/35)
Rachael 14:34 (G/26.5)
Rob P 10:34 (Rx)
Jason Ba 9:51 (Rx)
Tobin 13:52 (Rx)
Chris B 14:11 (DC)
ShengChing 16:37 (Black/35)
Vinny 9:35 (Rx)
Arthur 14:25 (jumpingPU/45)

Photos:
Tyler on the pull-ups!
Sammei visiting from Bentonville Arkansas
Mike V. rocking the new CFKoP Gear!

W.O.D. 2.17.11

CrossFit across the Globe.
In New Zealand, Paul met up with his friend Janna- Coincidentally, they both showed up in CrossFit shirts, neither knew the other did CrossFit! Janna does CrossFit at MyCrossFit in New Zealand and Paul joins us twice a week at our 6:30PM classes (and lives in Chicago)!!

Buy in:
Complete 30 reps of Bench press at 60% of your Body Weight

AMRAP in 12 minutes of:
5 Chest to Bar Pull-ups
10 Two fer Wall Balls (14#/20#)
15 Double Unders

Cash out:
Max plank hold

Quote:
“The world is not dangerous because of those who do harm but because of those who look at it without doing anything”
-Albert Einstein

AMRAP Results:
Joe A. 2 (Rx)
Kim G. 3 (4#/Blk)
Tim G. 3 (Rx)
Steph V. 4 (14#/floss)
Pooch 5 (6#/green)
Jay E. 3 (20#)
Tom S. 3 (20#)
Jeff 4 (Rx)
Dorothy 5 (6#)
Olan 5 (Rx)
Sara B. 5 (8#)
Brie 6 (6#)
Tony 5 (Rx)
Jeniffer 5 (4#/floss)
Sharon 3 (4/12#)
Sarah S. 8 (5 bj, 10 OH KBsquat, 45 singles)

Plank Hold:
Joe A. 4:04
Kim G. 1:02
Tim G. 1:50
Steph V. 1:01
Pooch 1:05
Jay E. 1:28
Tom S. 1:02
Jeff 2:13
Dorothy 2:23
Olan 2:04
Sara B. 1:06
Brie 2:30
Tony 6:00
Jennifer 4:23
Sharon 1:30
Sarah S. 1:30

Photos:
Kim G - Battle 2 "fer" Wallball
Pooch on the rope!

W.O.D. 2.16.11

Happy Birthday Coach Nikki!

and

Happy Birthday Christine!!

(yep this is day 4 of Birthday Burpees at CFKoP!)

"Nikki"*
1000M Row
25 Overhead Squats (95#/135#)
25 Toes through Rings
25 Kettlebell swings (55#/70#)
25 GHD sit-ups

*for all Nikki's dedication to training and coaching at KoP I thought we could honor her with a spicy Birthday WOD! Enjoy!

Community Events:
Guiness Book of World Records highest jumper Ryan Moody will present a program for success and demonstrate his record jump at Malvern Prep on March 3rd at 6:00PM. Click here for event details and to view the flyer. Click here to view more on Ryan's story and some videos.

CrossFit South Philly is hosting the South Philly Rumble on 4/3 click here for more details. Teams of 4 compete (2 men/2 ladies).

Read:
Trader Joe's Food by Chris Plentus

Video:
Butterfly pull-up tutorial using the band with Chris Spealler

Quote:
"You have not lived today until you have done something for someone who can never repay you."
— John Bunyon

Results:
Meghann 18:02 (65/45)
Jay E 16:40 (Rx)
Mike S 15:36 (40/53russian)
Bekah 13:10 (53/35)
Kim G 18:58 (53/55russian)
Melinda 18:02 (65/55)
Jennifer 16:19 (30/26)
Prem 13:30 (75/45)
Grans 15:29 (Rx)
Pat 14:46 (85/55)
Jim C. 17:43 (115/70)
Dianne 14:40 (15/18)
Karen 14:02 (55/35)
Dorothy 14:47 (75/45)
Kimberly 13:53 (45/25)
Sharon 17:29 (35/35)
Danny 12:03 (Rx)
Aimee 12:12 (Rx)
Nikki 12:29 (Rx)
Dom 12:37 (Rx)
Tony 17:36 (Rx)
Shawn 17:59 (Rx)
Tim P 12:36 (Rx)
Laura 16:12 (Rx)
Mel 13:35 (45/45Russian)
Flounder 14:09 (55/35)
Karin (35/26.5)
Denise 14:48 (45/35)
Ditty 17:53 (53/45)
Dana 17:11 (63/45Russian)
Tim H 16:53 (63/55)
Katie F 15:32 (45/35)
Sarah J 15:18 (35/26.5)
Todd B 14:50 (75/70)
Jess S 15:09 (53/35)
Kurt 17:54 (115/?)
Sara B 14:32 (65/45)
Jim B 16:22 (75, 70)
Cline 17:53 (75/35)
Jess C 17:02 (45/45)
Jen N 15:30 (15/26.5)
Liz 16:56 (55/45)
Charles 18:11 (53/53)
Paul F 16:44 (75/55)
Vinny 15:12 (Rx)
WW 17:31 55kb 95OHS
Brian R 17:05, 115OHS 70kb
Gabe 16:45 75OHS, 55KB
Tyler 14:25, 95ohs, 55kb
Jeff Hi 14:03 (?)
Sam B 13:23, 115ohs, 70kb
Jackie, 14:15 33ohs, 35kb
Kathleen 13:00 43ohs, 45kb, GHDscaled
Christine 12:23 35ohs, 26.5kb
Lisa C 15:37 53ohs, 35kb
Megs 15:12 65ohs, 45kb
Rachel 16:16 (?)

Photos:
Who's got new lifting shoes??
Danny with some legit toes certainly through the rings!
Nikki and Chloe get an afternoon WOD in at KoP!

W.O.D. 2.15.11

Clean and Jerk

1-1-1-1-1-1-1

then:

at 80% of your new 1RM clean and jerk perform 3 reps on the minute for 7 minutes

Birthday:
Happy Birthday Kristin T.!!

Quote:
"If you can change your mind, you can change your life."
- William James

Results:
Kailee 65
Arthur 105
Sarah S. -
Seth 155
Pete T. 195
Jen 75
Kristen 92.5
Olan 170
Karen 97
Nikki 155
Sharon 73
Kathlee 83
Steph 145
Shoeless 165
Jeff Hi 150
Katie 78
Denise 93
Miranda 135
Karin ??
Vincent 185
Plentus 215
Christine 63
Cline ??
Liz 93
Laura 115
Chris S 215
Melinda 130
Mike V (form)
Tim G 175
Jess S 73
Paul F. 185
Ditty 100
Todd 155
Tony 195
Jon 130
Peterson 170
Lindsey 103
Howard 145
Charles 110
Shawn 185
JB 135

W.O.D. 2.14.11

Birthday:
Happy Birthday Danny

5 Rounds:
400m SPRINT
Max Body-Weight deadlifts
2 minute rest between rounds

Your score is the number of deadlifts you pull in all five rounds. Try to maintain your sprint times!

Coaches Note:
In this workout, you are supposed to SPRINT directly to your bar and begin working. Do not slow down coming in the door and walk to your bar...do not stop for chalk...do not try to catch your breath before lifting. SPRINT to your bar and IMMEDIATELY begin doing deadlifts. The purpose of this Litvis to get you used to lifting weight when breathing is difficult. Your two minutes of rest begins when you put the bar down.

Mobility Monday:

In the mobility class today at 5:30 and 6:30PM we'll work on hip flexibility, using bands and balls to work out the kinks and increase range of motion. Bring any concerns and questions!

Quote:
"Love is the greatest refreshment in life."
Pablo Picasso

Results:
Rx
Mike S: 28
Jerry: 80
Miranda: 43
Rob Pl: Ouchie-booboo
Shoeless: 60
Ironman: 29
Kate: 66
Ditty: 18
Melinda: 41
Danny: 92
Donkey: 41 (row)
Vinny: 79
Tim G: 46
JZ: 62
Brian R: 64
Gabe: 56
Kevin: 40
Olan: 73
Megs: 47
Sam B: 56
Dominic: 86 (axle)
Mike T: 56

Scaled
Bob: 99
Jen N: 52
Sheng-Ching: 36
Jeff Hi: 79
Kelly: 117
Jessica S: 56
Kara: 38 (row)
Pat: 35
Sharon: 37
Rachael: 50
Rob Ph: 36

Photos:
the aftermath
The snow is melting, it's time to run!

W.O.D. 2.13.11

Birthday:
Happy Birthday Grans

St. Valentines Day Massacre
Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.

50 Wallballs (14/20#)
75 Kettelbell swings (35/55#)
100 Push Ups
150 Sit-Ups
200 Squats
2 Bridge Runs *
*Snow piles are still prohibiting us from using our 800M Run trail

(compare to 2.13.10 or from 2.14.09 or from 6.24.09)

Community Note:
Today's WOD will only be held at 9:30 AM. Please feel free to bring a friend or sweetheart for to try out CrossFit for Free!

Quote:
“The fastest way to still the mind is to move the body.”
—Gabrielle Roth

Results:
Aimee/Jason 25:52 45#
Flounder/Jackie 31:47 15#
Gina/Mike F. 28:22 15#
Grans/Jim 31:46 25#
Tim/Laura 24:27 25#
Steph/Vincent 28:10 25#
Kim/Kelly 32:22 10#
Sam/Leland 24:33 15#
Sara/Holly 27:43 10#
Peterson/Nicole 28:53 15#
Tony/Melinda 21:59 25#
Kate/Kirstin 22:07 25#
Jennifer/Prem 23:53 wood
Jen S./Jon 29:38 10#
Howard/Jess C. 27:15 15#
Todd/Andrea 25:44 10# (75 PU)
Megs/Cindy 29:53 10#
Kristin SB/Brad 33:49 15#
Cline/Beth 35:53 15#

Photos:

The Valentine's Day Squad!

Sure or Un-Sure?!

Jim- "don't you dare drop that plate, we already dropped weight once!"

Andrea's first group WOD!!!

Statue or Jess C?
You decide...