3.22.2011

W.O.D. 3.23.11


Even our brides wear their KoP sweatshirts proudly!

3 Rounds for time:
30 Box Jumps (21"/25") *
30 Push Press (75#/115#)
30 Pull-ups

*Work on trying to do dynamic box jumps in sets of 10, if you need to drop to a lower box to accomplish this!

Read:
Minimalist Shoes by Chris Plentus

Quote:
"Be a "how" thinker, not an "if" thinker."
-Anonymous

Results:
Bekah 22:08 (13, 53, G)
Kristin T 19:56 (16.5/13, 55, G)
Meghann 26:26 (13, 55, G)
Kim G 23:49 (9.5, 43, G)
Nina 19:38 (17, 65/55, G)
JB 26:18 (75/21"/Green)
Megs 24:38 (55/13")
Seth 32:44 (115/75/25")
Kate 23:47 (55/21"/blue)
Steve K 20:30 (65/45/17/jump)
Sharon 30:51 (45/17"/green)
Vinny:20:14 Rx
Howard:95# 21"/17" Green
Gabe:24:18 95# 21"
Jackie:21:17Black, 45# 13"
Lindsey:23:03 Green, 55# 13"
Brian R:24:54 105# 21"
Mike F: 27:54 17" 135#
Jay Z: 22:05 75#
Christine E:21:25 Black, 35# 13"
Chuck: 22:39 75# 13''
Sam B: 16:14 21''
Rachel: 21:56 45# 13''
Denise:25:56 55# 13''
Peterson:22:56 95# 21''
Vincent:17:15 95# 17''
Nikki: 13:51 53#
Jen N: 22:36 35# 13''
Flounder:23:46 75# 13'' Black
Dianne: 27:55 55# 13''
Mike T:20:52 95#
Iron Man: 21:45 95# 21''
Jess S:25:30 45# 13''
Shawn:23:58 17''
Tim G:25:50 95# 25''
Paul F:21:26 95# 21''
Jess C: 28:31 45# 17''
Cindy: 18:07 35# 1 Full rnd 2 1/2 rnds
Jeff Hi: 22:2275# 21''
Jeff: 20:53 95# /21''
Charles 34:02 63# 21''
Kurt: 17:57 95# 25''
Mike S: 28:27 55# 13''
Donkey: 26:40 55# 21''

Photos:
Sharon


Seth


at

25 comments:

  1. CharlesMarch 22, 2011 at 10:18 PM

    What do you mean by "dynamic" box jumps?

    ReplyDelete
  2. MirandaMarch 22, 2011 at 10:24 PM

    love this pic!!!

    ReplyDelete
  3. donkeyMarch 22, 2011 at 11:09 PM

    charles: dynamic means you are bouncing on and off, fast. like how Tim and P.Lentus jump if you have ever watched them. you're on the box for a second and on the ground for a second.

    ReplyDelete
  4. KSB (Kristen)March 22, 2011 at 11:11 PM

    Love the picture, Mel. That is the smile of a happy, happy bride!!!

    Awesome pic of Laura, too...looking so strong, girl!

    ReplyDelete
  5. Tim PMarch 22, 2011 at 11:13 PM

    Minimalist running/training shoes!
    Great write up Christopher!
    ... just a little extra I will add because many of you have asked me lately about the difference in the soles of one of my favorite models... I guess this has come up a lot lately most likely because as spring rolls in more people want to get outside and get some new wheels too. Basically all the Nike Frees have the flexible sole. To me there's a huge difference between the 3.0 and 7.0 in heel height and even weight.

    3.0 -- "racing flat" weight (~7 oz) with a pretty low and slim heel. I found to be a little more minimal than the Free 5.0 V4 I normally wear. The heel is a little lower and they're muuuch more flexible. I really like this shoe, but I've only had it for a 2 weeks and ran on it 5 times. (very hard to find in a store so go online)

    5.0 -- basically a very flexible neutral lightweight trainer shoe, trainer meaning it's great for CrossFit activities. (9-10 oz). My current 5.0 V4's have just under 1000 miles on them and because of POSE running and not smashing my heel every stride, they still have a long way to go...

    7.0 -- I felt these up a little bit at BMRC when they had them and they feel huge and clunky. The soles are also pretty stiff. Basically a cushioned neutral trainer.
    Keep in mind these models dont have any ankle support, which in my opinion is better for getting those ankles stronger, stop sheathing your foot and FEEL THE GROUND!

    ReplyDelete
  6. NikkiMarch 23, 2011 at 7:23 AM

    Great pic Mel!

    6:00am results
    Bekah 22:08 (13, 53, G)
    Kristin T 19:56 (16.5/13, 55, G)
    Meghann 26:26 (13, 55, G)
    Kim G 23:49 (9.5, 43, G)
    Nina 19:38 (17, 65/55, G)

    Shout out to Bekah for great technique and speed on the push presses today, and for great ROM on the pull-ups. Next time we're upping your weight and lowering the band! Nina - great job on the box jumps, 17" looked easy for you! Kim, Meghann, and Kristin - way to step out of your comfort zones with the box jumps and push yourself to string them dynamically. It's a whole different feeling when you string them, and you made great progress today!

    ReplyDelete
  7. Kim GMarch 23, 2011 at 7:40 AM

    Mel! So beautiful! Way to represent!

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  8. PattiMarch 23, 2011 at 8:28 AM

    What a beautiful pic Mel!!!! Can't wait to see more:))

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  9. UnknownMarch 23, 2011 at 9:06 AM

    Mel - You look BEAUTIFUL!

    ReplyDelete
  10. LindseyMarch 23, 2011 at 9:47 AM

    Mel you look fabulous and soooo happy! Can't wait to see all the photos.

    ReplyDelete
  11. Laura PappasMarch 23, 2011 at 9:52 AM

    I have the Free's too, started with the 5.0's and I think they are are good transition shoe. I just got the 3.0's and I'm working into them, starting with the 400m runs when we do WODs and then moving up to longer runs.
    If you're committing to learning POSE I really recommend upgrading your shoes, because you will not be as successful when you can't feel the ground (which is true with normal running shoes).

    Both the 5.0 and the 3.0 are hard to find in stores, check Nike.com or running warehouse - that's where we've gotten ours.

    ReplyDelete
  12. ChristineMarch 23, 2011 at 10:05 AM

    Mel - you look gorgeous AND badass! Great picture!!

    ReplyDelete
  13. Jason LyonsMarch 23, 2011 at 10:10 AM

    i like yellow shoes! i want to be like shawn! i want to run like shawn!

    ReplyDelete
  14. DannyMarch 23, 2011 at 10:11 AM

    Does anybody have a hot tub I can borrow or is anyone hosting a hot tub party in the near future? I am really feeling it from the wod yesterday.

    Speaking of dynamic....how dynamic would it be if Screwballs had a hot tub?

    ReplyDelete
  15. Chris P.March 23, 2011 at 10:52 AM

    never been to Screwballs, but that sounds fun!

    ReplyDelete
  16. ClineMarch 23, 2011 at 12:49 PM

    Interesting article about the effects of smiling.

    Not sure if it's possible during some of these workouts, but it's another thing that can be yelled at us. So that's something.

    ReplyDelete
  17. Jason LyonsMarch 23, 2011 at 2:52 PM

    danny

    becky said you have a history of peeing in hot tubs so you are not allowed in ours.

    i have never been to screwballs but it sounds like it was named after me. i may sue because i am surely seeing no royalties.

    ReplyDelete
  18. DannyMarch 23, 2011 at 3:17 PM

    I do know there is a big difference between peeing in a hot tub and peeing into a hot tub.

    ReplyDelete
  19. Dom OMarch 23, 2011 at 5:37 PM

    Vinny:20:14 Rx
    Howard:95# 21''/17'' Green
    Gabe:24:18 95# 21''
    Jackie:21:17Black, 45# 13''
    Lindsey:23:03 Green, 55# 13''
    Brian R:24:54 105# 21''
    Mike F:17'' 135#
    Jay Z: 22:05 75#
    Christine E:21:25 Black, 35# 13''

    ReplyDelete
  20. Aimee LyonsMarch 23, 2011 at 7:03 PM

    Danny- guess what I got to restock the vending machine with :)

    Dom- What's Mike F.'s time?

    ReplyDelete
  21. Dom OMarch 23, 2011 at 7:39 PM

    5:30 Class
    Chuck: 22:39 75# 13''
    Sam B: 16:14 21''
    Rachel: 21:56 45# 13''
    Denise:25:56 55# 13''
    Peterson:22:56 95# 21''
    Vincent:17:15 95# 17''
    Nikki: 13:51 53#
    Jen N: 22:36 35# 13''
    Flounder:23:46 75# 13'' Black
    Dianne: 27:55 55# 13''
    Mike T:20:52 95#
    Iron Man: 21:45 95# 21''
    Jess S:25:30 45# 13''
    Shawn:23:58 17''
    Tim G:25:50 95# 25''
    Paul F:21:26 95# 21''

    ReplyDelete
  22. Dom OMarch 23, 2011 at 7:41 PM

    Jess C: 28:31 45# 17''
    Cindy: 18:07 35# 1 Full rnd 2 1/2 rnds
    Jeff Hi: 22:2275# 21''
    Jeff: 20:53 95# /21''
    Charles 34:02 63# 21''
    Kurt: 17:57 95# 25''
    Mike S: 28:27 55# 13''
    Donkey: 26:40 55# 21''

    ReplyDelete
  23. Tim PMarch 23, 2011 at 7:58 PM

    Mike F should be 27:54 I believe from memory.

    ReplyDelete
  24. DannyMarch 23, 2011 at 9:06 PM

    I am hoping you are stocking either a Get out of Burpee Free Card or some Coconut Cream Pie larabar's?

    ReplyDelete
  25. mikefabMarch 23, 2011 at 9:53 PM

    I would love to say that my time of 27:54 time was because I used #135, but I used #115. Need to be truthful. 1 RX+ a week is enough for me. Nice job today everyone. That one was not easy.

    ReplyDelete