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!
happy birthday Nikki!
ReplyDeletewhat the hell is a toe ring?
*hoping nikki is under 24*
ReplyDeletejoking aside: happy birthday Nikki! thank you for being an inspiration, a coach, a friend, and a shoulder (when i'm whiny about not making a PR).
i wanna lift BIG weights like you when i grow up!
Happy Birthday Nikki - It's been amazing working out with you the past year, especially as a teammate, and watching you grow and get STRONG. You definately set the bar high, keep up the great work and the postivitiy.
ReplyDeleteChristine, keep up the awesome work and your smiles at the gym. It was good to see you tonight great work on your clean & jerks!
I'm not sure I'll make it to the gym today but I'll do burpees for both you and Christine at home if I need to :)
Happy birthday Nikki! You make me feel old :)
ReplyDeleteHappy Birthday Nikki! Thanks for being such a great coach! You give great tips all the time and I know I can always count on you for support! Have a great day!
ReplyDeleteHappy Birthday Nikki. You are one terrific woman.
ReplyDeleteHappy Birthday Nikki! I appreciate all of your encouragement and support at the box. Have a great day!
ReplyDeleteHappy birthday guys.
ReplyDeleteHappy Birthday Nikki!
ReplyDeleteHappy Birthday Christine and Nikki. I'm hoping we get a 2 for 1on the birthday burpees!
ReplyDeleteHappy Birthday Nikki and Christine, two great athletes!
ReplyDelete6:00am birthday WOD results!
ReplyDeleteMeghann 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)
Things I love:
-Having to run 2 heats at 6am because 10 people showed up to my bday WOD! Yay!! thanks guys!
-Prem's toes through rings - way to go!
-Granny fighting through the OHS at 95#
- Jay repeating 3 toes thru rings to earn his Rx :)
Things I don't love:
-Having to do math before 7am (trying to subtract 5:30 from heat 2's times... I hope I didn't mess anyone's time up!)
-Rowing, heavy KBS, GHDs (thanks Aimee for including these in my bday WOD, haha)
Thanks everyone for the birthday wishes and for giving it your all this morning! My day is off to a GREAT start!
Happy birthday Nikki! You are always a positive force at the box and appreciate all the encourgement you give! I owe you burpees (and I will do them today). Thank you for the brutal WOD this morning!
ReplyDeleteHapy bday 'cole..... Hope today continues to be fun and exciting for you :) Its been very cool to see you get huge returns from some solid training.
ReplyDeleteHappy Birthday Nikki. I love how you set a goall for yourself and then go at it. I remember the strung double unders WOD, when you did singles. Once you realized that 30 strung double unders was not enough, you worked on them, and now you are on the 100 double under board.
ReplyDeleteThat's just one example andI could think of several others. Your training is focused and intentional. I really admire that about you.
On a personal level, you were the first person to welcome me to Crossfit KOP besides Aimee. You were very nice and sweet. You helped me with my diet, my training and rest schedule, my goal setting. You taught me how to get power in my row. You also inspire me by letting me know where you started, where you've been and how you worked to get where you are today.
Thanks so much for everything you bring to Crossfit KOP.
I hope you have a happy and relaxing birthday.
Check it out. Plentus is on the CFDV blog today. I almost didn't recognize him with his shirt on. ha ha!
ReplyDeleteHappy Birthday Nikki and Christine!
ReplyDeleteHappy Birthday Nikki and Christine!!! Make it great :-)
ReplyDeleteHappy birthday to Nikki and Christine!! I hope you have all of yoru birthday wishes come true!
ReplyDeletePlentus- that picture is not the same without your shirt off. Just kidding (well not really). Way to represent on another affliates home page!
ReplyDeleteAnyone interested in a team for the South Philly Rumble?? I will be incredibly well rested after coming back from my honeymoon so this is just what I will need to get my ass back into it!!
ReplyDeleteNikki, you've taught me so much, especially with things like how to train smart and get enough rest. Every time I've sought your advice or feedback, you've enthusiastically given me far more than I could have asked for or expected. Thanks so much for all the extra time you spent to make me a better athlete. Happy birthday!
ReplyDeleteMel, I'm interested in the Rumble.
Anyone want to see Ryan Moody on 3/3?
Nikki,
ReplyDeletehappy birthday partner!!!! You are one of the nicest people that I know. Your skills as an athlete are only rivaled by your skills as a coach. You believe in me and that means a lot. Thanks for helping me learn its important to sometimes stop and take a breath. I sincerly wish you happiness this year and always!
Happy Birthday Christine...don't know much about you yet...but looking forward to it!! enjoy your day!
I would be up for the south philly rumble, with a team that is okay with the fact that i'd have to scale anything with the pull-up bar, rings or climbing rope. Mel you should be on a team with RXstars :-)
ReplyDeleteHappy Birthday Nikki and Christine!!!
ReplyDeleteChristine, you're always willing to come in and learn and give it your best. I've seen big improvements in the time you've been at KoP and I expect even more now that you're in the groove.
ReplyDeleteNikki, your enthusiasm for CF and for improving not only your personal performance, but also the performance of others, is awesome. I wish I had your flexibility too, ha!
Happy birthday to you both!
Nikki, Thanks for all you do. You are a great coach and positive influence on the box. It was an honor competing with you at the throwdown!
ReplyDeleteMel: I am in for the rumble if you still need someone...
Happy Birthday, Nikki!! Thank you for all of your coaching help and inpsiration!
ReplyDeleteThanks to my fellow KoPers, too, for the birthday wishes.
Also, that's an awesome pic of me. I look like I need to add fiber to my diet. :P
I almost forgot, happy birthday Nikki and Christine!
ReplyDeleteHappy Birthday Nikki! Ditto what everyone else has said. You are a great role model for everyone at CrossFit - you work hard; you cheer everyone on; you are a leader, a coach, a teammate, and so much more… and you always seem so happy at the 6am Wednesday classes (though that could be due, in part, to the Wawa coffee I see you toting around). =) Thanks SO much for your help and guidance- hope you have a wonderful birthday!
ReplyDeleteHappy birthday Nikki and Christine.
ReplyDeleteChristine: glad you are back. Keep up the good work.
Nikki: I learn from you and you love for this is contagious. Thank you for helping us as much as you do. You made Chloe's arrival nearly seemless and we will be forever grateful.
Nikki- my coach, my friend, my inspiration. I am so fortunate to have met you and to have you in my life. I am constantly inspired by you and your enthusiasm and passion for Crossfit is contagious! Thank you for believing in me and opening my eyes to so many things! Love you!!
ReplyDeleteChristine-happy, happy Birthday!!!! Love working out with you and seeing your smile!
Happy Birthday Christine! It was good to see you tonight.
ReplyDeleteHappy Birthday, Nikki. Ditto to what everyone else said + a big thanks!! You have a great heart - never, ever forget it.
Ok - whose shoes?
Happy Birthday, Christine and Nikki!!! I wish you guys all the best this year!
ReplyDeleteChristine, I have enjoyed working out with you in the past and I hope to see you more often at the box.
Nikki, you are a great athlete and coach. I second all the great comments everyone has shared about you. Thanks for your ongoing support and encouragement at the box.
5:30 and 6:30 results:
ReplyDeleteDom 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)
Nice job everyone, way to challenge yourselves on the kettlebell swings! I saw some really good depth on the overhead squats too!
had a parent presentation so worked out at the hs gym between the bosu ball baseball players and screaming football players.
ReplyDeletefront squat
135x10
185x5
225x5
245x3
255x1
255x1
deadlift
135x10
225x8
275x5
315x5
365x3
385x1
405x1
415x1
Happy Birthday Nikki! You have shown me the path leading from one cult in to the gaping maw of another.
ReplyDeleteNikki, I love your coaching style! You exude integrity and high morale in all that you do. I'm glad our paths have crossed. ~ Hope you enjoyed your birthday! ~ Much respect, grans.
ReplyDeleteThank you everyone for the birthday wishes! You made my day great!
ReplyDeleteYou guys are the reason I love being a coach at CFKOP. Each of you comes into the box with energy and enthusiasm, holds yourself to high standards, and gives every WOD 100%. The energy, enthusiasm and dedication you see in me is a really just a reflection of the positive attitudes you all bring to the box each day. Thanks for helping make this past year so fantastic, and I'm looking forward to another great year to come!