4.10.2011

W.O.D. 4.11.11


A big thanks to our CrossFit Kids - Caity and Elizabeth for being our beautiful demo girls this weekend at the CrossFit Kids Certification


Back Squats
5-5-5-5-5

Skill
50 Hollow Rocks

Community Notes:
Congrats to Jason, Steph and Donkey for passing the CrossFit Kids Certification that we hosted this weekend.

Also, let's hear a big cheer for team KoP who after 3 weeks of Open Sectionals, is in 14th place! We will be hosting the Open Sectional this Saturday 4/16. Stay posted to the blog this week for more details. This is a free event for KoP members so please do not sign up online, there will be a heat registration at the box.

Mobility Monday:
Hips! Today at the 5:30 & 6:30 Mobility class we'll use plyo boxes and bands to work out some of the kinks in our hips. We'll learn how to use the bands for joint distraction and the boxes for stretching. As always, bring questions!

Happy Birthday:
Make sure you wish Kevin a happy birthday today. 28 birthday burpees are in order!

Quote:
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
-Arnold Schwarzenegger

Results:
Olan:225
Nikki:180
PLentus:265
Karen:165
Jackie:150
Mike T: 215
Killa:175
Rob Ph:245
Kevin:245
Jeff: 195
Steph: 200
KImberly:165
Pat:275
Kathleen:110
Josh C: 275
Tim G: Form
Dom: 295
Megs:125
Chris 123
Cara 123
Catherine 105
Steve 185
Flounder:165
Ed:255
JZ: 205,5 215,2
Jerry: 275
Mel: 120
Jess S:105
Karin: 103
Bre: 83
C F: 110
Tim H: 175
Chris: 255
Ditty: 145
Denise: 125
Gary: 175 Form
Melinda: 185
Kristin SB: 120
Seth:195
Shoeless:245
Nicole S:125
Rob Pl:205
Shawn T:255
Miranda:180
Ken:135

71 comments:

Jason Lyons said...

dude...elizabeth has one ridiculous squat. i would pay to be able to do that. i cannot see from the side but i am sure that caity's is just as awesome!!!

Jen Naspinski said...

Looking for suggestions as to how to work on pull ups at home. I have my bar assembled and I have bands. What should my goal be - daily, twice daily? how many?

Joe A said...

I hope your working towards a dead hang first.

If you can't do any now trying placing your feet on a chair and push off of the chair with the top of your foot to do a pull up. You can also do static holds and negatives where you start at the top of the bar and slowly lower yourself down. Try doing a little every day and if your to sore take a day off.

Jason Lyons said...

wow, i just typed a long thing and this programmed deleted it!!!!

1) happy birthday to kevin

2) jen you had a long answer, now you get a short one...talk to me at the gym

summary, strength AND speed important so work on strict and kipping...


strict: use bands and dont kip. you will gradually get on smaller bands. you can also use variations using your legs but if your pullup bars are high, bands are your friends. you can also work negatives as joe mentioned but do so with caution. i would do SMALL sets, maybe a 1-2-3-2-1 ladder once a week. you do not want to do like 50 negatives because they increase the chance of rhabdo.

2) kipping: you need to work on your progressions as taught at a L1...and dont even worry about step 2 until step 1 is mastered.

many people get kipping first but remember that strength is equally important.

Danny said...

Happy Birthday Kevin!

Jelly said...

Happy Birthday Kevin...

Dorothy said...

Happy Birthday Kevin. I hope you have a great one. I hope you drink beer out of a real stein, cause I know how much you love that.

Jen,
I set up my doorway bar right next to the bathroom. Every time I walked past it I did 3 negatives. This amounted to a few times a night. At the box I worked on my kipping technique. After 3 months, I was able to do my first one. Kepp trying and you will get it. I don't think there's a magic formula, you just need to consistently work on them, by doing whatever you can....which reminds me that I need to do some pushups now.

Laura Pappas said...

Happy Birthday Kev! Enjoy your day and the craziness of it going up to 80+ degrees too.

@Jen do not kip on your at home pullup bar they are not designed to support that movement - work on dead hangs and negatives and always know that if it falls you can land on your feet.

Kevin said...

Thanks guys :)

I think Jelly is really into us, Danny. Just sayin'.

JZuck said...

Happy Birthday Kevin!

Charles said...

Jen: I second what Dorothy said. Set up the bar and band in a place that you pass by often. When you pass by, knock out a few pullups. Try to get as much resistance as possible (just putting one knee in the band, for example) This has worked wonders for me.

Only work on kipping at the box. Look at the videos on youtube, again faster, and crossfit journal on kipping. You might want to just practice the controlled swing until you get your strength up.

Cate said...

9:30 results

Chris 123
Cara 123
Catherine 105
Steve 185

Anonymous said...

Happy Birthday Kevin....its always great to workout with you :-) Hope your day is great.

Nikki said...

Happy birthday Kevin!

Olan said...

Happy Birthday Kevin!

shoeless said...

Happy birthday Kevin!

Chris P. said...

yo Kev, happy birthday! Your "have fun" attitude brings good light heartedness that make workouts enjoyable when you're around. I also wish I kept up with soccer as much as you! I guess I'll just have to settle for wearing the same shirt as you and Shoeless.

Gina Fab said...

Have a great birthday Kevin!!!

Dom O said...

4:30 Class Results
Olan:225
Nikki:180
PLentus:265
Karen:165
Jackie:150
Mike T: 215
Killa:175
Rob Ph:245
Kevin:245
Jeff: 195
Steph: 200
KImberly:165
Pat:275
Kathleen:110
Josh C: 275
Tim G: Form
Dom: 295
Megs:125

Dom O said...

5:30 Class Results:
Flounder:165
Ed:255
JZ: 205,5 215,2
Jerry: 275
Mel: 120
Jess S:105
Karin: 103
Bre: 83
C F: 110
Tim H: 175
Chris: 255
Ditty: 145
Denise: 125
Gary: 175 Form
Melinda: 185

Dom O said...

6:30 Class Results
Kristin SB: 120
Seth:195
Shoeless:245
Nicole S:125
Rob Pl:205
Shawn T:255
Miranda:1809
Ken:135

Danny said...

way to go Miranda!!!!!!!!! 1809 is quite impressive!!!!

Unknown said...

Thank you for asking Caity to be the demo girl. She had a great time and I loved watching her... Fun for both of us!

Tim P said...

KEVIN,
It's been a pleasure working with you, and watching your growth along the way, keep it up! Happy Birthday!

Miranda said...

Happy Birthday Kevin!!!

Danny - It was all the Sam Adams over the weekend and sweet potato fries...lol
My weight was only 180#

Correction on Ken he did 155X5...Kick A$$ performance!
Tim - great class tonight:)

Ken Blackwell said...

Many thanks for the encouragement Miranda, would not have gotten that much weight without you!

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