5.09.2011

W.O.D. 5.10.11

Gabe catching some Air!
Josette full hip extension on the box
Wallballers
Mike F. scores an 8 minute PR on Kelly today!


"Kelly"
5 Rounds for time of:
400 M Run
30 Box Jumps (20-21"/24-25")
30 Wall Balls (14# to an 8ft target 20# to 10 ft target)

Video:
Kelly [wmv][mov]

Community Notes:
The Barbell Strength class continues this week at 5PM on Thursday and 11AM on Saturday.

Reminder this Thursday 5/12 at 6PM we are offering a FREE specialty clinic on Kipping (regular & butterfly), Muscle Ups & Handstands (wall & floor).

On Saturday 5/14 CrossFit KoP is hosting the Beat the Streets fundraiser. Donations are welcome even if you aren't participating. This will also be the WOD (scalable as always) for the 9AM/10AM class.

The March of Dimes March for babies walk is this Sunday 5/15 at 9:30 AM. Thanks to all the Mom's who offered to walk with us! I hope the rain doesn't slow us down!

Quote:
"You cannot teach a man anything; you can only help him to find it within himself."
-Galileo

Results:
Jay E 47:07 Rx
Pat P 45:09 Rx
Nina 31:14 Rx
Dianne 33:36 (4 rounds, 13in box/8# ball)
Kim G 412:24 (20/17in box, 14/12# ball)
Katie F 39:29 (17 in stepups/8#)
Denise 38:41 Rx
Jess S 41:18
JZ 34:24 (15#)
Grebe 38:31
Kate C 28:56 Rx
Andrea 18:12 (3 rnds, 200m/15 box jumps/15 wallballs)
Todd 37:59 Rx
Daeen 32:15 (4 rounds, stepups)
Nicole G 33:54 (4 rnds, 17in box)
Melinda 38:57 Rx
Kristin T 32:06 Rx
P Lentus 26:00 Rx
Shoeless 39:36 Rx
Cline 41:04 Rx
Danny 26:42 Rx
Vinny 29:08 Rx
Rob Ph 36:05 (21"/17"/20#)
Brian 35:30 (Rx)
Karen 38:24 (4rds/17"/14#)
Steph J. 33:30 (13"/6#)
Josette 37:43 (13"/8#)
Kevin 30:15 (20#/25")
Killa 29:57 Rx
Chuck 31:21 (17"/14#)
Nikki 24:37 Rx
Granny 28:26 Rx
Peterson 33:49 Rx-ish
Lindsey 33:50 (17"/10#)
Lisa C. 36:20 (17"/10#)
Gabe 27:43 Rx
Tim G. 37:09
Mel 34:52 Rx
Mike F. 37:49 Rx
Kathleen 38:15 Rx-ish
Liz 39:13 DC
Paul 34:17 Rx
Arthur 36:00 (4 rounds, 20", 14# to 9')
Pooch 38:59 (21"/14#)
Jason B. 24:06 Rx
Rob P. ouchie/sickie
Jessie ouchie
Rachael 41:31 (20"/12#)
Charles 40:26 (24"/14#)
Jen N. 36:36 (17"/10#)
Justin K. 36:07 (14# for 4th,5th round)
Olan 33:04 rx
Kara 32:44 (13" 10lb)
Chris 33:06 (17" 10lb)
Megs 25:00 (row, kbs, ghd)

at

16 comments:

  1. karen largentMay 9, 2011 at 10:21 PM

    I hate Kelly already!

    Meighan and I need a third for our team Sat. Takers?

    ReplyDelete
  2. Jen S.May 9, 2011 at 10:58 PM

    Mike Fab & I also need a 3rd for our team :)

    Also - anyone going to Regionals who wants to share a room with me?

    ReplyDelete
  3. ClineMay 9, 2011 at 11:07 PM

    K-E-L-L-Y...

    Why?

    ReplyDelete
  4. CharlesMay 10, 2011 at 12:10 AM

    If I usually use a 25 inch box and a 14# wall ball, should I stick with that, or should I lower the box height or ball weight to maximize intensity? What's the target time domain for this workout when scaling?

    ReplyDelete
  5. JeffMay 10, 2011 at 7:21 AM

    6AM Early Jumpers:

    Jay E 47:07 Rx
    Pat P 45:09 Rx
    Nina 31:14 Rx
    Dianne 33:36 (4 rounds, 13in box/8# ball)
    Kim G 412:24 (20/17in box, 14/12# ball)

    Great work everyone, nice squats on the wallballs!

    ReplyDelete
  6. JerryMay 10, 2011 at 7:24 AM

    All over it Cline....

    http://www.youtube.com/watch?v=8hJjx7jTHA8

    ReplyDelete
  7. Kim GMay 10, 2011 at 12:48 PM

    I need a team, if anyone wants me :)

    ReplyDelete
  8. karen largentMay 10, 2011 at 3:10 PM

    KIM BE MINE.

    ReplyDelete
  9. JeffMay 10, 2011 at 7:32 PM

    5:30 Class results:

    Katie F 39:29 (17 in stepups/8#)
    Denise 38:41 Rx
    Jess S 41:18
    JZ 34:24 (15#)
    Grebe 38:31
    Kate C 28:56 Rx
    Andrea 18:12 (3 rnds, 200m/15 box jumps/15 wallballs)
    Todd 37:59 Rx
    Daeen 32:15 (4 rounds, stepups)
    Nicole G 33:54 (4 rnds, 17in box)
    Melinda 38:57 Rx
    Kristin T 32:06 Rx
    P Lentus 26:00 Rx
    Shoeless 39:36 Rx
    Cline 41:04 Rx
    Danny 26:42 Rx
    Vinny 29:08 Rx

    Great work everyone!

    ReplyDelete
  10. Kim GMay 10, 2011 at 7:49 PM

    Karen, baby, I'm all yours! Yay!

    ReplyDelete
  11. Jen NaspinskiMay 10, 2011 at 8:16 PM

    What a difference a year makes!

    Kelly

    21JUN2010 35:48 4rnds, 10#/13", walked last 400m and stepped up last round of box jumps, no full squats on wall balls

    10MAY2011 36:36 5 rnds, 10#/17", ran 90% of the 400m, stepped up ~1 round of box jumps, full squats on wall balls.

    I had only been doing xfit for ~1M the first time I did Kelly.

    ReplyDelete
  12. Aimee LyonsMay 10, 2011 at 8:38 PM

    Jen N- congrats! that's a great improvement!

    ...Also a HUGE PR for Mike F. tonight an 8 minute PR off his old Karen time!

    ReplyDelete
  13. Chris P.May 10, 2011 at 8:50 PM

    6:30

    Liz 39:13 DC
    Paul 34:17 Rx
    Arthur 36:00 (4 rounds, 20", 14# to 9')
    Pooch 38:59 (21"/14#)
    Jason B. 24:06 Rx
    Rob P. ouchie/sickie
    Jessie ouchie
    Rachael 41:31 (20"/12#)
    Charles 40:26 (24"/14#)
    Jen N. 36:36 (17"/10#)
    Justin K. 36:07 (14# for 4th,5th round)

    way to hang in there with Kelly folks, this was a wild ride but you rode it out.

    ReplyDelete
  14. CateMay 10, 2011 at 8:57 PM

    9:30 results

    Olan 33:04 rx
    Kara 32:44 (13" 10lb)
    Chris 33:06 (17" 10lb)
    Megs 25:00 (row, kbs, ghd)

    ReplyDelete
  15. NikkiMay 11, 2011 at 7:23 AM

    Mike - congrats on the HUGE PR!! That is just awesome

    ReplyDelete
  16. ClineMay 11, 2011 at 9:58 AM

    Hello, and welcome to my first Rx.

    Wasn't sure I'd make my goal of getting one in my first 6 months. Especially with Rx weights on any of the lifts still being down the road a bit.

    Thanks to Jeff, Kristin T., and everyone else who pushed me towards the end.

    ReplyDelete