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
at

43 comments:

  1. Jason LyonsApril 10, 2011 at 10:04 PM

    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!!!

    ReplyDelete
  2. Jen NaspinskiApril 10, 2011 at 10:45 PM

    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?

    ReplyDelete
  3. Joe AApril 11, 2011 at 12:26 AM

    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.

    ReplyDelete
  4. Jason LyonsApril 11, 2011 at 7:56 AM

    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.

    ReplyDelete
  5. DannyApril 11, 2011 at 8:41 AM

    Happy Birthday Kevin!

    ReplyDelete
  6. JellyApril 11, 2011 at 8:42 AM

    Happy Birthday Kevin...

    ReplyDelete
  7. DorothyApril 11, 2011 at 9:06 AM

    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.

    ReplyDelete
  8. Laura PappasApril 11, 2011 at 9:15 AM

    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.

    ReplyDelete
  9. KevinApril 11, 2011 at 9:38 AM

    Thanks guys :)

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

    ReplyDelete
  10. JZuckApril 11, 2011 at 9:48 AM

    Happy Birthday Kevin!

    ReplyDelete
  11. CharlesApril 11, 2011 at 10:49 AM

    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.

    ReplyDelete
  12. CateApril 11, 2011 at 10:52 AM

    9:30 results

    Chris 123
    Cara 123
    Catherine 105
    Steve 185

    ReplyDelete
  13. AnonymousApril 11, 2011 at 10:57 AM

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

    ReplyDelete
  14. NikkiApril 11, 2011 at 11:40 AM

    Happy birthday Kevin!

    ReplyDelete
  15. OlanApril 11, 2011 at 1:14 PM

    Happy Birthday Kevin!

    ReplyDelete
  16. shoelessApril 11, 2011 at 2:47 PM

    Happy birthday Kevin!

    ReplyDelete
  17. Chris P.April 11, 2011 at 2:57 PM

    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.

    ReplyDelete
  18. Gina FabApril 11, 2011 at 3:02 PM

    Have a great birthday Kevin!!!

    ReplyDelete
  19. Dom OApril 11, 2011 at 5:41 PM

    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

    ReplyDelete
  20. Dom OApril 11, 2011 at 6:44 PM

    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

    ReplyDelete
  21. Dom OApril 11, 2011 at 7:23 PM

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

    ReplyDelete
  22. DannyApril 11, 2011 at 7:54 PM

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

    ReplyDelete
  23. UnknownApril 11, 2011 at 9:02 PM

    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!

    ReplyDelete
  24. Tim PApril 11, 2011 at 9:55 PM

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

    ReplyDelete
  25. MirandaApril 11, 2011 at 10:07 PM

    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:)

    ReplyDelete
  26. Ken BlackwellApril 11, 2011 at 11:03 PM

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

    ReplyDelete
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