3.03.2011

W.O.D. 3.4.11

Happy Birthday Vinny!!!
Congrats on the big 3-0 and the Muscle Up!


Skill:
Muscle up

WOD:
30 Muscle ups for time

Intermediate:
15 Muscle ups for time

The scale will be transitions with the band or jumping Muscle Ups based on level and ability.

Muscle Up Madness Videos:
Congratulations to Olan, Jerry and Vinny who all accomplished their first Muscle Up at open gym and joined the CFKoP Muscle Up Club.
Olan's Muscle Up
Jerry's Muscle Up
Vinny's Muscle Up

Read:
A MOO-vable feast by Dianna Marder
and
Community Events:
Saturday March 12th CrossFit Explode will be having an Open House at their new location, 540 E. Union St. West Chester, PA. They will host a Workout of the Day at 12pm that promises to be CF Explode worthy. Followed by a celebration...check 'em out, family and friends are welcome.

Charlie Sheen Quotes:

"The only thing I'm addicted to is winning"

"Can't is the cancer of happen"

"Let's face is folks you just feel better when you say it winning"

Results:
Tim P: 10:59 (Rx)
Aimee: 13:50 (Rx)
Plentus: 14:51 (Rx)
Nikki: 8:01 (Rx)
Tony 6:56 (Rx)
Sam B 6:11 (Rx)
Vinny 23:25 (Rx)
Kevin 22:30(Rx)
Mike S: 4:50 (transitions)
Bekah: 3:15 (transitions)
Tori 3:05 (transitions)
Jay E 4:45 (transitions)
Sheng Ching 6:50 (transitions)
Sandy 8:17 (transitions)
Karin 3:35 (transitions)
Jon 6:37 (transitions)

Practice Makes Perfect:
Jason
Jerry
Randy
Arthur
Brandie
Brian R
Denise
Gabe
Rob Ph
Sarah S
Chalk Bucker Kicker
Cate
Pete
Jen S
Sharon
Donkey
Jeff Hi
Rob P
Peterbutt
Jess C

at

27 comments:

  1. donkeyMarch 3, 2011 at 10:15 PM

    MONSTROUS muscle up week! Congrats, everyone! I am not worthy!

    ReplyDelete
  2. Kristen SBMarch 3, 2011 at 10:16 PM

    Happy Birthday, Vinny! Awesome muscle ups! Enjoy your day!

    ReplyDelete
  3. JerryMarch 3, 2011 at 10:17 PM

    Happy Birthday "Vinny Young Buck"!!!
    Great job tonight....

    ReplyDelete
  4. MelanieMarch 3, 2011 at 10:17 PM

    Way to go everyone this week on their muscle up accomplishments!! I just know Jason will be joining that club soon!!
    Happy birthday Vinny!!!!

    ReplyDelete
  5. donkeyMarch 3, 2011 at 10:19 PM

    oops! Happy birthday, Vinny! bet it feels all the better to hit 30 with muscle ups!

    ReplyDelete
  6. shoelessMarch 3, 2011 at 10:28 PM

    Happy birthday Vinny! Love your attitude at the box. You're so humble and talented, and your enthusiasm about improving your skills is so contagious, that I always find myself wanted to practice double unders with you when you are doing them. You get along with everyone as soon as you meet them, and I love doing team wods with you because of your passion and relentless support!

    ReplyDelete
  7. MegsMarch 3, 2011 at 10:34 PM

    Happy Birthday Vinny.

    And congrats on muscle ups to Olan, Cate (again), and Vinny.

    ReplyDelete
  8. OlanMarch 3, 2011 at 10:43 PM

    Happy birthday globo-gymer Vinny!
    Your birthday WOD is body weight curls, and crunches.

    ReplyDelete
  9. shoelessMarch 3, 2011 at 10:45 PM

    Aimee, love the quote selection for today, lol

    ReplyDelete
  10. Seth ParsonsMarch 3, 2011 at 11:02 PM

    CONGRATS TO THE MUSCLE UP CLUB! I'm wicked jealous! happy birthday vinny

    ReplyDelete
  11. Stephanie VincentMarch 3, 2011 at 11:09 PM

    Happy birthday S.A! Weren't you born doing muscle ups???

    ReplyDelete
  12. UnknownMarch 3, 2011 at 11:21 PM

    What a week at the box! People getting muscle-ups and double unders. The bar have been raised. Great Job. Happy Birthday Vinny

    ReplyDelete
  13. JeffMarch 4, 2011 at 5:16 AM

    Happy Birthday Vinny! And congratulations to all who just joined the Muscle Up Club at KoP!

    ReplyDelete
  14. PetersonMarch 4, 2011 at 6:04 AM

    Happy bday vinny

    ReplyDelete
  15. JeffMarch 4, 2011 at 7:05 AM

    6AM class:

    Mike S 4:50 (transitions)
    Bekah 3:15 (transitions)

    Nice work on this beautiful morning!

    ReplyDelete
  16. Jason LyonsMarch 4, 2011 at 7:27 AM

    What's a muscle-up? I don't know what you guys are talking about.

    Well, whatever they are, seems cool. Congrats on getting them.

    Happy birthday too.

    Dick!

    :)

    ReplyDelete
  17. AnonymousMarch 4, 2011 at 8:25 AM

    Happy birthday Vinny - you always bring a great attitude to the gym. Hope you have a great one!

    Congrats on all the first time muscle uppers! Perfect timing for this wod.

    Sam B.

    ReplyDelete
  18. karen largentMarch 4, 2011 at 8:42 AM

    happy birthday vinny!

    congrats to all three of the guys on the muscle ups! awesome!

    ReplyDelete
  19. MirandaMarch 4, 2011 at 8:50 AM

    Happy Birthday Vinny!!!

    ReplyDelete
  20. LindseyMarch 4, 2011 at 9:03 AM

    Happy birthday Vinny! Congrats on all the muscle-ups everyone!!!

    ReplyDelete
  21. JZuckMarch 4, 2011 at 9:38 AM

    Happy Birthday Vinny!!

    Much like Charlie Sheen, all of you with muscle ups seem to have Tiger's Blood and Adonis DNA.

    ReplyDelete
  22. Laura PappasMarch 4, 2011 at 9:52 AM

    Happy Birthday Vinny - it's been awesome working out with you during the sectional training. Nice work on that muscle up too :) Have a great 3-0!

    Congrats to all the other's that joined the muscle up club, I'm working on it!

    ReplyDelete
  23. Laura PappasMarch 4, 2011 at 9:52 AM

    Website Help Question - Hey guys I know we've got a lot of smart people in our community. I need some help working on redirecting a site to a new domain name...anyone able to help, I'd really appreciate it!

    ReplyDelete
  24. PetersonMarch 4, 2011 at 10:20 AM

    Laura,

    I haven't tested the info here (and I'm not a programmer anyways), but it seems like there's several options here:

    http://ask-leo.com/how_do_i_automatically_redirect_one_web_page_to_another.html

    ReplyDelete
  25. Chris P.March 4, 2011 at 1:06 PM

    Vinny,
    Whether it's giving it your all in a WOD or talking about gear, you're a good dude to have around. Happy birthday!

    congrats to all the MU'ers!

    Kevin, are you doing 30 MU again today, so you can beat your time from yesterday?

    ReplyDelete
  26. CharlesMarch 4, 2011 at 4:58 PM

    @Laura: http://en.wikipedia.org/wiki/Meta_refresh

    ReplyDelete
  27. NikkiMarch 4, 2011 at 7:41 PM

    Rx
    Tony 6:56
    Sam B 6:11 (turnout)
    Vinny 23:25 (3 consecutive!)

    Transitions
    Tori 3:05
    Jay E 4:45
    Sheng Ching 6:50
    Sandy 8:17
    Karin 3:35
    Jon 6:37

    Practice
    Jeff Hi
    Rob P
    Peterbutt
    Jess C

    ReplyDelete