6.13.2011

W.O.D. 6.14.11

Speed/Strength:
Banded Deadlifts
12 sets of 2 reps

Assistance:
Reverse Hyper
3 sets of 20 reps

Max effort:
Prowler Push 50 M (x3) (100#/200#)

Community Notes:
This weekend we will be hosting a CrossFit Level 1 Certification therefore in lieu of our regularly scheduled classes during the weekend we will be having a 10AM class on both Saturday and & Sunday. Meet and park at frosty falls for "Nikki & Jeff's - out of the box WOD". Friends and relatives are welcome!

Read:
Apples & Pesticides by Medical News Today
&
Paleo in US News by L.Pappas

Quote:
"Striving for success without hard work is like trying to harvest where you haven't planted"
- David Bly
at

11 comments:

  1. karen largentJune 13, 2011 at 10:08 PM

    Prowler!!!!

    ReplyDelete
  2. OlanJune 13, 2011 at 10:38 PM

    The new "Small" hero WOD is dedicated to Marc Small who I graduated High School with. Their is a 5K fundraiser every August in lower providence if anyone is interested. Dorothy and I ran it last year. See below for details.


    http://www.smallstepsinspeech.org/fundraisers/details/13-2011_on_your_mark

    ReplyDelete
  3. Aimee LyonsJune 13, 2011 at 11:07 PM

    Olan- Thanks for letting us know! Are you doing it again this year?

    CFKoPers click on the link it's 8/6/11 if you are around :)

    ReplyDelete
  4. OlanJune 13, 2011 at 11:44 PM

    Aimee-Yes planning on doing it again this year.

    Running 5K seems like a rest day compared to that WOD.

    ReplyDelete
  5. Chris P.June 14, 2011 at 7:17 AM

    I knew that sounded familiar. I did that 5k when it first started (Olan and I have the same shirt I think).

    ReplyDelete
  6. Jason LyonsJune 14, 2011 at 10:16 AM

    speaking of craziness...

    Some scores from the Regionals so far that blow my mind...

    Team Amanda: 8:36!
    Team Box Jump: 6:47!
    Single Box Jump: 3:04!

    For reference, here is how KoP did on these

    Team Amanda: 17:02 (2nd place)
    Team Box: 11:01 (11th place)
    Single Box: 4:20 (johns best)

    WOW!

    ReplyDelete
  7. Aimee LyonsJune 14, 2011 at 11:07 AM

    Quick note. If anyone is part of the cow being delivered tomorrow about 11 am, please remember to drop off a cooler (or two depending on size) and ice or ice packs.

    ReplyDelete
  8. Chris P.June 14, 2011 at 11:10 AM

    Dan Bailey is just a monster (3:04 dead/box jump wod). I remember judging him at regionals last year and he was literally frothing at the mouth because he was pushing his body so hard. Nice guy too. He came in 1st place in 4 out of 6 events at this year's regionals.

    ReplyDelete
  9. CateJune 14, 2011 at 11:18 AM

    the 9:30 class took on some extra challenges...squatting during the "rest" on the prowler and climbing the cargo net while rotating thru the reverse hyper.

    nice work evryone! gold stars for:

    Kevin B
    Keith
    Rachel B
    Jodi

    ReplyDelete
  10. Christina - Paper Rock ScissorsJune 14, 2011 at 11:27 AM

    Can I just come by the box at 11am and collect my meat (hehehaha)? Is that ok with mgmt? I am not sure I procure a cooler large enough for said meat.

    ReplyDelete
  11. Aimee LyonsJune 14, 2011 at 1:40 PM

    Of course CC

    ReplyDelete