W.O.D. 4.6.11

"The Juggler"
75 Overhead Squats (75/115#)
50 Pass throughs
25 Knees to Elbow

The WOD "rules" are that you must not complete the exercises in order. You can break them up anyway you see fit and you can start on any exercise. The only rule is that you cannot do all of one exercise without at least starting the others.

For a parallelete pass through, start in the push-up position and do a full range push-up. When your arms are fully extended, kick your feet through, and keep your hips high. Then perform a dip. Kick your legs back so you are in the push-up position with arms extended. Repeat the sequence.

If you are participating on the Affiliate team, please feel free to scale.

Happy Birthday Aimee!!!
In honor of Aimee's birthday, I have decided to hack the blog, again. I won't ruin the surprise of what Aimee had programmed because I am sure you will see it in the near future. I have come up with a workout and I have aptly named it the Juggler. I have done this for Aimee because it is a great representation of her life at this moment. Aimee continually finds a way to make time for everything...her close friends, her family, her gym, and all of you. She does this flawlessly and more amazingly, with a smile. The Juggler will test your shoulders because when I look at Aimee, I often feel that she is carrying a large load on her shoulders. You will not see Aimee today because we are spending the day together so you are officially off the hook for birthday burpees but I encourage you to do them anyway on your own. Without her dream and dedication none of this would be possible. She has changed many of our lives for the better and she continues to help others fulfill all of their dreams. Today is your day baby...I love you very much.
Happy Birthday!

"Find out what you've got" by Lisbeth Darsh of CrossFit Lisbeth.

Community Notes:
For those members of the KoP affiliate team that cannot attend CrossFit Inspire this weekend, we will provide an opportunity to complete the workout on Thursday, starting at 5:00PM.

Dreams and dedication are a powerful combination
-William Longgood

Aimee 16:46 (Rx)
Jason 24:47 (DC)
Kara 16:09 (35 lbs)
cc 16:04 (53 lbs)
Megs 14:26 (45 lbs)
Mike T. 14:49 (75 lbs)
Jen S: 17:44 55#
Charles:60/40/20 53# 25 min cap
Jess C:75/45/25 353 25 min cap
Jess S:75/32/25 45# 25 min cap
Tony:15:47 Rx
Liz:22:06 53
Laura:14:00 55# 50 ohs 50 pt 25kte
Peterson: 23:42 75#
Ken:26:45 35#
Flounder:27:06 45#
Sandy:20:36 35#
Shawn: 23:10 95#
Josh C: 30:00 85# Modified
Josh S: 26:45 75#
Mike F:29:22 95#
Howard: 29:50 75#
Jackie: 26:00 35#


Peterson said...

Woohoo! Happy Birthday Aimee! Thanks for giving us a great community! Enjoy your day off!

Laura Pappas said...

Happy bithday Aim, thanks for sharing so much of you with us and always motivating us and smiling. Enjoy your much deserved day off!

shoeless said...

Happy birthday Aimee! Thanks for taking a personal interest in making all of us better athletes even with so much other stuff going on in your life.

Melanie said...

Happy birthday to one amazing coach, mom and role model!!!! So proud to be a part of this community that you have built. Enjoy your day Aimee! You deserve it!!!

JZuck said...

Happy Birthday Aimee!!! Thanks so much for everything that you do for us. You have built an amazing community and continue to make it better each day even with the demands of your new addition! You are an inspiration to all. Enjoy your day!

Olan said...

Happy B-day Aimee! Thanks for making Crossfit KOP and its community a reality for all of us to enjoy.

Sidenote: Who is looking forward to 165lb squat cleans? Or as I call them power clean front squats.

Timothy G said...

Happy Birthday! I hope you enjoy your day.

Cindy said...

Happy Birthday Aim! You have changed my life for the better. Without you I would never have found CrossFit, this community and a future of good health and great happiness. Enjoy your day!!

Gina Fab said...

Happy Birthday Aimee! You have changed my life in many ways! Even though I cannot attend on a constant basis-and somtimes may fall behind my progress b/c of this... you have supported me and have made me feel like I am able to accomplish so many things. And i really have accomplished so much just because you have believed in me...thank you...and plus...you are an amazing mother...chole is just always smiling!!!...you just rock!

Jen S. said...

Happy Birthday Aimee! Thank you for being such an inspiration and role model. You are an amazing woman and I am so lucky and greatful that our lives crossed paths. xoxo

good thing I didn't go to Platoon...haha

Nikki said...

Happy Birthday Aim! I hope you have a great day off with Jas and Chloe! In honor of your birthday I'll do 34 GHD situps. And I wont even complain about the ensuing headache :) Coming from me, that's a way better tribute than burpees! Thanks for all you do to make CFKOP such an amazing community!

Mike S said...

Happy Birthday Aimee! Have a great day!

Kathleen said...

Happy birthday Aimee!!! Thanks for all you do for us and for the "no burpee" gift :-)

Jeff said...

Happy Birthday Aimee, hope you have a wonderful and relaxing day!

Nikki said...

6:00am results

Rachael 20:56 (45/35)
Pat 21:25 (95)
Nina 21:11 (45)
Bekah 21:32 (53)
Meghann 22:03 (53)
Kristin T 21:13 (65)

Good work on a tough new movement - the pass through! Way to go Rachael for being able to pass through in both directions; you made it look eas!. Pat - great job on the OHS, you hit full depth every time and I appreciated that!

Aimee we did birthday burpees for you!

Nina said...

Happy Birthday Aimee..Have an amazing day!!:)

Sandra said...

Happy Birthday Aimee!

You are such a wonderful, warm and caring person. You have been an inspiration for me, exemplifying strength and kindness all at the same time. Thanks so much for all your help and encouragement. You are the best! Hope you guys have a wonderful day together. ;]


Danny said...

Happy Birthday Aimee! Thank you for all you have done and shared with me, the KOP gym and the entire crossfit community. If it was not for you, I wouldnt even know what a coconut cream pie larabar was! Have a great day!

Lindsey said...

Happy birthday Aimee! I can't imagine the box without you. You give everything 110% and it shows. Your dedication is unmatched - enjoy the day off. You more than deserve it!!

Dorothy said...

Happy Birthday Aimee,
Thanks for changing my life. I hope you enjoy your birthday and take it easy.

Dorothy said...

I am very glad the sectional WOD is only 5 minutes. I can probably squeek out a few. But if it was 15 minutes, or 30 for time, I'd be failing a bunch of lifts. When I start to miss lifts, I go to that scary place in my head.

This is where the rubber hits the road folks. No more pussy footing around!


Anonymous said...

Happy Birthday from one firey aries to another!! THANK YOU for having the courage to follow your passion! You are living proof that having the guts to do that doesn't just make your own life better, but also the lives of many. Enjoy your day!

Patti said...

Happy birthday Aimee!! Thanks for being so supportive and such an inspiration. I hope to get back to the box more frequently:))) miss seeing you.
Enjoy your day off!!

Anonymous said...

Aimee - Happy birthday! Thank you for everything you do to make Crossfit KOP such a great place.

Sam B.

Kristin T. said...

Happy Birthday Aimee! Thanks for all of your hard work and dedication! You are an amazing leader, coach and athlete! It is great to know you and be apart the Crossfit KOP community! Have a great day!

Melinda said...

Happy Birthday, Aimee! Your energy and passion for crossfit is definitely contagious! Thank you for making some brutal workouts so much fun!

Have a great day!!

karen largent said...

happy birthday aimee!! thanks for all the hard work you do to keep our community flourishing!

ps- what is a pass through?

Peterson said...

LOL Karen, the explanation is right below the name of the WOD. =_=

Denise said...

Happy Birthday Aimee!! Thank you for everything that you have done! I am so happy to be a part of the community you built :) Enjoy your day!

Kit said...

Happy Birthday Aimee! So happy to be a part of this community! enjoy the day off!

donkey said...

Aimee: You flat out rock, girl. I hope you have a wonderful, beautiful, amazing day. You deserve every second. Thank you for everything you are, and everything you share with us.

Ellie said...

Wishing you a wonderful birthday Aimee!! Thank you for everything!

Mom aka GiGi said...

Happy Birthday to my wonderful, accomplished daughter who has so much determination. You are such a wonderful, amazing Mommy too. Thirty three years ago you came into my world as a strong baby. You have always been one strong woman. I love you so.

Tim P said...

Happy Bday Aim - Comments are all spot on today! You should continue to be even more proud this year for helping so many people focus in on their world of fitness and making themselves want to improve their life in many ways for the better. Also, for pushing so many members to their goals in and out of the gym.

Anonymous said...

Happy birthday Aimee, hope you enjoy your day!!

Kristen SB said...

Happy Birthday, Aimee! You are one strong, kickass woman! I can honestly say that my life has changed for the better since I have met you and you introduced me to Crossfit. Thank you so much for your dedication and devotion to making CF KoP the kickass community that it is! Thank you for all you do and for being you!

KDitty said...

Happy Birthday Aimee! You are a rock star! Have a great day!

Dom O said...

4:30 Class Results
Josh C: 30:00 85# Modified
Josh S: 26:45 75#
Mike F:29:22 95#
Howard: 29:50 75#
Jackie: 26:00 35#

And a Happy Birthday to Aimee

sharon said...

Happy Birthday Aimee! Have a Great Day

Dom O said...

5:30 Class Results
Laura:14:00 55# 50 ohs 50 pt 25kte
Peterson: 23:42 75#
Ken:26:45 35#
Flounder:27:06 45#
Sandy:20:36 35#
Shawn: 23:10 95#

Dom O said...

Jen S: 17:44 55#
Charles:60/40/20 53# 25 min cap
Jess C:75/45/25 353 25 min cap
Jess S:75/32/25 45# 25 min cap
Tony:15:47 Rx
Liz:22:06 533

Aimee Lyons said...

Thank you all for the birthday wishes, my life is better because of each and everyone of you. There are few professions more amazing that what I get to do on a daily basis...Change lives!

Thanks for making CFKoP what it is today! Our community gets more and more dynamic with each new member that discovers what we have to offer!

Cate said...

Results from the nooner:

Kara 16:09 (35 lbs)
cc 16:04 (53 lbs)
Megs 14:26 (45 lbs)
Mike 14:49 (75 lbs)

Nice work Megs and Mike, for maintaining great form on the knees to elbows and the pass thrus!

Happy Birthday at Aimee!!!!! I hope you had a great day. Thank you for all you do for all of us. You make KOP a great place.

Megs said...

Not to be outdone by the 6am'ers, Cate, Mike, and I did burpees in Aimee's honor. Happy Birthday Aimee!! Hope you enjoy the first of many well deserved "Wednesday Off" days!!!

Miranda said...

Happy Birthday Coach Aimee! Thank you for changing my life and becoming my friend! You are an inspiration to me and many others. You play so many roles in a given day, Mom, Wife, Friend, Daughter, Coach, Business Owner...I hope today was a day to just be wonderful you:) Enjoy it, you deserve MANY more!

Todd said...

Happy Birthday Aimee!

Sooki said...

Happy birthday, superstar!! Without a doubt, you've done something great for each one of us. Without your dream to do big, we wouldn't out do ourselves every day we're in that box and outside the box. You're amazing aimee!! Enjoy your day and make it the best.

mikefab said...

Happy Birthday Aimee. Hope you had a great day, you deserve it.

Anonymous said...

Happy Birthday Aimee! Hope you had a great day!


Anonymous said...


Thanks for adding the pass throughs. It's a nice change to have an exercise that favors those of us with short legs and is tougher for tall people.