Kristin SB with some solid work on the hang clean!
Hang Clean
2-2-2-2-2
Cash Out:
Reverse Hyper 3 sets of 20 reps
Mobility Monday:
Hips and Quads: Much of the work in CrossFit, and in life, involves the hips and quads. This Monday we'll work on hip flexibility with some out-of-the-ordinary stretches and work on our quads with rollers, PVC pipe or balls to loosen and "un-stick" the muscles. For the athletes participating in the Open Sectionals, many of the movements you can probably expect to see are quad-dominant, so be sure to maximize your performance with rolling and stretching!
Mobility Classes at 5:30 and 6:30PM
Community Notes:
Congratulations to Steph V, Vinny & Eric who all completed the CrossFit Level 1 Certification at CrossFit KoP this weekend! Stay tuned for details on the next Level 1 which KoP will host-June 18/19th!
Click here to see John Curran on the CFKids page!
Quote:
"Death is not the greatest loss in life. The greatest loss is what dies inside us while we live."
- Norman Cousins
Results:
Dianne 73
Mel 105, 110x1
Seth 155
Peterson 175, 185x1
Lindsey 105
Pete 165
Chris 83
Kara 73
Steve K 115
Steph V:135#
Kevin:205#
Gabe:135#x2 145#x1
Jeff:155#x2 165#x1
Olan:155# Form
Dorothy:115#x1
Shoeless:155#x2 165#x1
Brian:175#
Jackie:98#x2 103#x1
Kathleen:83#
Sara B:128#
Kristen:93#
Jessica S:63#x2 73#x1
Karin:83#
Chuck:115#
Jeff Hi:125#
J Z:135#x1
Denise:93# 97#x1
Flounder:115# 125#x1
Nicole S:105#
Vinny:200#
Mike T:165#
Jon:165#
Tony:195#
Laura:110#
Melinda:120# 125#x1
Chris S:165#
Jim C:200#
Daniela: Form
Charles:105#
Kurt: 207.5#
Tyler: 145#
Robert:205#
Miranda: 135#x2 140x1 PR
Jason:195#
2-2-2-2-2
Cash Out:
Reverse Hyper 3 sets of 20 reps
Mobility Monday:
Hips and Quads: Much of the work in CrossFit, and in life, involves the hips and quads. This Monday we'll work on hip flexibility with some out-of-the-ordinary stretches and work on our quads with rollers, PVC pipe or balls to loosen and "un-stick" the muscles. For the athletes participating in the Open Sectionals, many of the movements you can probably expect to see are quad-dominant, so be sure to maximize your performance with rolling and stretching!
Mobility Classes at 5:30 and 6:30PM
Community Notes:
Congratulations to Steph V, Vinny & Eric who all completed the CrossFit Level 1 Certification at CrossFit KoP this weekend! Stay tuned for details on the next Level 1 which KoP will host-June 18/19th!
Click here to see John Curran on the CFKids page!
Quote:
"Death is not the greatest loss in life. The greatest loss is what dies inside us while we live."
- Norman Cousins
Results:
Dianne 73
Mel 105, 110x1
Seth 155
Peterson 175, 185x1
Lindsey 105
Pete 165
Chris 83
Kara 73
Steve K 115
Steph V:135#
Kevin:205#
Gabe:135#x2 145#x1
Jeff:155#x2 165#x1
Olan:155# Form
Dorothy:115#x1
Shoeless:155#x2 165#x1
Brian:175#
Jackie:98#x2 103#x1
Kathleen:83#
Sara B:128#
Kristen:93#
Jessica S:63#x2 73#x1
Karin:83#
Chuck:115#
Jeff Hi:125#
J Z:135#x1
Denise:93# 97#x1
Flounder:115# 125#x1
Nicole S:105#
Vinny:200#
Mike T:165#
Jon:165#
Tony:195#
Laura:110#
Melinda:120# 125#x1
Chris S:165#
Jim C:200#
Daniela: Form
Charles:105#
Kurt: 207.5#
Tyler: 145#
Robert:205#
Miranda: 135#x2 140x1 PR
Jason:195#
Congrats Steph, Vinny & Eric!!!!!!!!!
ReplyDeleteI'm guessing the the lack of "power" means full squat?
ReplyDeleteCongrats Steph, Vinny and Eric on your Level 1 cert! Good work!
ReplyDeleteYou got it Charles.
ReplyDeleteCongrats on your level 1 guys.
ReplyDeleteAnd on Jon Curran, did he climb up there himself, I wouldn't be surprized if he did!
Congrats on the L1s!!
ReplyDelete9:30 results:
ReplyDeleteDianne 73
Mel 105, 110x1
Seth 155
Peterson 175, 185x1
Lindsey 105
Pete 165
Chris 83
Kara 73
Steve K 115
Just wanted to stop by and say thank you to Aimee for opening up the box for all of us at the level 1 cert this weekend and thanks to all the members for letting us monopolize your terrific box. Just a quick question, how far is a Lyons loop? I figure that it is only appropriate that I actually finish wolverine before I wear the shirt. By the way, it looks absolutely horrible. Thanks again.
ReplyDeleteMichael:
ReplyDeleteThanks for your kind words. The Lyons loop is 600m.
I hate this workout and thinking it is crazy but it was designed to help our military members with the PFT's.
Good luck!
Michael,
ReplyDeleteIt is aweful. The Lyons loops is the best part. The situps are ridiculous. It should really be called "A Wolverine just ate your abs"
Congrats to everyone on the cert. I will be looking for some tips from all of you. Feel free to correct my form immediatly AFTER the WOD. Only Jason is allowed to talk to me during the WOD.
Hey Jason,
ReplyDeleteYour comment about the PFTs reminded me that the Army has drastically changed their assessment for this coming year. They are pushing a more functional approach to fitness. The new events include a shuttle run, simulated "rowing", broad jumps, a shorter/faster run [1.5 mile], and push-ups [but only 1 minute of them, and no pausing]. It's like my worlds are colliding.
Way to go Vinny Eric & Steph! So proud of you guys!
ReplyDelete4:30 Class
ReplyDeleteSteph V:135#
Kevin:205#
Gabe:135#x2 145#x1
Jeff:155#x2 165#x1
Olan:155# Form
Dorothy:115#x1
Shoeless:155#x2 165#x1
Brian:175#
Jackie:98#x2 103#x1
Kathleen:83#
Sara B:128#
Kristen:93#
5:30 Class
ReplyDeleteJessica S:63#x2 73#x1
Karin:83#
Chuck:115#
Jeff Hi:125#
J Z:135#x1
Denise:93# 97#x1
Flounder:115# 125#x1
Nicole S:105#
Vinny:200#
Mike T:165#
Jon:165#
Tony:195#
Laura:110#
Melinda:120# 125#x1
Chris S:165#
Jim C:200#
6:30 Class
ReplyDeleteDaniela: Form
Charles:105#
Kurt: 207.5#
Tyler: 145#
Robert:205#
Miranda: 135#x2 140x1 PR
Jason:195#
Dom ~ I just went back onto the games site and tried to join the team and i had the same problem htere is no join option. Maybe they wont allow any more team members...??? I dont know. Maybe try again tomorrow.
ReplyDeleteMiranda, you are on the team if you go to the team site. Dom, I do not know what is happening with that issue so I have submitted a question. I will let you know what happens.
ReplyDeletejason