7.19.2011

W.O.D. 7.20.11


Our Summer collection is now available at CFKoP-
Get 'em while they are hot @ $25.

"WOW Donkey- did you really get your folding degree at the GAP?
"



1 RM Bench Press

then

4 Rounds for time of:

10 Barbell Floor Press 95#/65#
20 Floor Windshield Wipers (R+L=1 rep)

(compare to 1.22.11)

Coaching Notes:
Floor press is a bench press without a bench. Elbows/Triceps touch the floor at the bottom position, then press out to full arm extension at the top. From there (when you complete 10 reps), hold that position while you sweep your feet, together, from one plate at the end of the barbell, to the other plate on the other side of the bar. Muscular endurance will be tested as the sets increase. Make sure elbows touch on the floor press and feet touch the weights during the windshield wipers.

Quote:
"Illusion is the dust the devil throws in the eyes of the foolish"
-Minna Antrim

Results:
Kim G 78, 10:33 (33#)
Rachel B 83, 8:31 (45)
Doreen 85, 11:24 Rx
Nicole S 90, 11:00 (45)
Mike S 130, 13:39 (65)
Mike P 215, 7:44 Rx
Nina 145, 10:44 (95/75)
Rob P 235, 7:00 rx
Mel 120, 7:06 dc
Keith 205 10:00 rx
Todd 195 11:49 rx dc
Aim 130 7:32 rx
Denise 73 8:51 (35)
Katie 78 9:20 (35)
Becca 85 9:20 (35)
Ciera 85 8:27 (35)
Victor 185 12:21 (75)
Mike T 255 5:56 rx
Joe D 205 9:23 (75)
Kevin B 275 5:00 dc
Sharon 138 12:10 rx
Tom H 175 8:11 (75)
Donkey 110, 8:28 rx
Joy 75 10:03 (35)
JZ 150/11:24 Rx
Clay 255/8:44 Rx
Brian 190(pr)/7:38form
Josh 235/8:58 form
Rob Ph. 225/8:03 form
Karen 125/10:15 form
John G. 195 10:31 form
Steph 135/9:36 form
Kathleen 82/6:06 @35 form
Mike F 285/8:59 DC form
Diego 145/10:32 form
Ken 135/14:42@65
Flounder 165/13:43@75
Tim H. 180/9:43
Chris S. 275/8:53
Kate (not Katie) 125/8:26
Sandy 75/9:08@45
Bekah 90/9:09
Vincent 205/8:41
Stasie 55/3:50@35 and half wipers
Howard 235/8:19
Travis 145/10:15
Brendan 155/7:08
Terri 55/5:55@35 and half wipers
Jerry -/9:28
TP ?/6:27
KSB 100/8:25@45
Kristin T 115/10:58@55
Randy 135/9:35
Erika 76/11:35
Lindsey 95/10:38@45
Sheng Ching 105/12:58@53
Jess S. 65/9:57
Dan B (the OTHER DANNY) 205/9:15@75
Charles 145/13:12@55
Jess C. 90/10:48@45
Allison 135/5:57@55
Mark 175/9:18@75

Today's Photos:
Windshield Wipers
Todd and Mel get it done!


41 comments:

donkey said...

the secret is in the clipboard.

NFW said...

WOW! Some of the old times are insane!!! Going to be hard to beat!

TP said...

6am'er

Kim G 78#1RM Bench, 10:33 WOD (33#)
Rachel B 83, 8:31 (45)
Doreen 85, 11:24 Rx
Nicole S 90, 11:00 (45)
Mike S 130, 13:39 (65)
Mike P 215, 7:44 Rx
Nina 145, 10:44 (95/75)

Hot, Muggy, Humid, Sweaty, whatever you call it, KOP athletes gets the job done.

Dorothy said...

Donkey, What was your time on the folding WOD?
Ha Ha!

Danny said...

haha

Stephanie Vincent said...

i heart floor wipers.

Jason Lyons said...

i heart double unders and overhead squats...i have a fear of laying on the ground or a bench so i will sub today's wod with your permission...

4 rounds
10 ohs (205# from ground)
100 double unders

anything not strung is 10 burpee buy in.


:)

Nina said...

eww Jason

Mike P said...

Um, ouch.

Kristin T. said...

Jason, you are a sicko.

Jason Lyons said...

Peeps, I was not being serious here....although I would like to do this workout. Those last 200 double unders would get zesty...

Danny said...
This comment has been removed by the author.
Danny said...

Anything not strung gets you 10 burpees? That is just silly....unless the air conditioning is turned ON for this one. Then it wouldnt be so bad.

Jason Lyons said...

would totally make you think about dropping every OHS.

also, i bet you could easily get 15more DU if you knew you needed to do burpees.

Cate said...

noon results:

Rob P 235, 7:00 rx
Mel 120, 7:06 dc
Keith 205 10:00 rx
Todd 195 11:49 rx dc
Aim 130 7:32 rx
Denise 73 8:51 (35)
Kate 78 9:20 (35)
Becca 85 9:20 (35)
Ciera 85 8:27 (35)
Victor 185 12:21 (75)
Mike T 255 5:56 rx
Joe D 205 9:23 (75)
Kevin B 275 5:00 dc
Sharon 138 12:10 rx
Tom H 175 8:11 (75)
Donkey 110, 8:28 rx
Joy 75 10:03 (35)

Jason Lyons said...

Everyone:

Just a safety note...it is hot today, it is going to be 98 tomorrow and it is suppsed to be 101 on Friday and 97 on Saturday.

Please be mindful of warning signs when you are working out. If you get cold chills, rest and hydrate. If you stop sweating, STOP working out immediately and seek professional help.

Make sure you respect and listen to your bodies...we are here to improve and set PR's but being able to talk about it is much more important. Stay hydrated and don't be afraid to slow down a little in this heat...your body is not capable of doing the same things you are used to.

Stephanie Vincent said...

Seek professional help? LOL

WHOA ladies rocking some big numbers on the bench press today! NICE! Especially Sharon, you are so strong, glad to see you owning that strength!!!

donkey said...

I think Sharon got on the board with her benchpress today!

@Dorothy: a helluva lot faster than it took me to finish wolverine, and a whole lot less bloody :)

donkey again said...

Also: for those of you contemplating electrolyte replacement but not wanting the extra sugar or fake sugar, behold: http://www.amazon.com/Emergen-C-ElectroMIX-Packets-36-Count-Pack/dp/B001E5E114

I've been using these for a year now, particularly during the summer. you just mix in with the water of your choice (WAY better cold) and drink. even though there's no sugar it still tastes pretty good, and it's all the electrolytes you need to replace. drinking straight water can actually enhance an electrolyte imbalance in this heat because you're losing so much via sweat.

coconut water (not milk) without added sugars is another tasty alternative. you can get this brand http://vitacoco.com/ @ whole foods and maybe other places also. i especially love the mango one.

this nutritional tip brought to you by a donkey. YMMV. what do you use for electrolyte management?

Dorothy said...

@Donkey, there is an official saying in my house "Don't be a Donkey!" This specifically refers to you and your bloody wolverine hands. It means don't hurt yourself trying to be a badass...like Donkey.

What about just putting salt into my water for electrolyte replemishment? I hate when I drink water and then just end up peeing it out in 5 minutes. Seems counter productive.

I'm going to sub this workout for a 45# Grace. I'm going to try to beat Danny's time from Monday.

donkey said...

@Dorothy: i like the saying, if only i could apply it.

you can drink plain salt water if you appreciate diarrhea, which salt water can do to you in high enough concentrations. in fact, there's a cleanse out there that leverages salt water flushes. seriously.

it's the right mix of electrolytes in the right proportions that you need to replace. if you're craving salty foods, you may be depleted in salt, but there are other minerals that are equally important: calcium, potassium, etc. if your muscles cramp up during the WOD or after, it's definitely a sign of depletion.

as for trying to beat Danny's time, two things. first of all, you're a punk ass if you don't at least run it with 65. you're strong enough for that. second, is there soon to be a club for "Beating Danny"?

Mike P said...

WTF is "wolverine"?

donkey said...

wolverine = the KOP house WOD. we do it on halloween. it's 6 rounds for time: 10 cleans 95/135, 20 pull ups, 100 sit ups, 600m run.

when i did it, i had pullups maybe 2 or 3 at a time for the first 20, and then 1 at a time for the rest.

my rx time was 103 minutes, and i have the questionable distinction of the worst time ever in KOP history. i tore my hands in 9 places on round 5. i was a bloody mess, literally.

Mike P said...

Now THAT sounds like a fun WOD - even for a "dead hang" guy like me . . . . sorry to hear it tore you up, it will likely do the same to me.

Halloween is on a Monday, and a week before the November GoRuck Challenge . . . . I usually like to take it easy the week before a GRC, but I'll make an exception for this WOD.

donkey said...

my bad...must be delirious in the heat. it's Clean & Jerks.

the real question, will you wear a costume?

Mike P said...

Ohhhhhh, even funerer . . . yes I will wear a costume, but I have NFI as to what it will be.

Unknown said...

Whoa, there is another Kate with a K?

Danny said...

I am sure glad there isnt another Danny....

Aimee Lyons said...

Kate- I think it's Katie :)

Danny said...

wait, what about me?

Byrnsey said...

OK this is my first blog post...Donkey and I have a challenge for the 20 Kal row.
30 seconds for me
45 seconds for donkey
She banged a 50 seconds today
I banged a 33........
Once a week we try......
Anyone else who wants in - you are welcome!!!!
Kevin B. aka Byrnsey

Aimee Lyons said...

Ut-oh Danny- there is one going through fundamentals...watch out!

Aimee Lyons said...

p.s. kudos to Sharon for the 138# bench and knocking me off the leader board!

Tim P said...

Dahhm Sharon, very good!

Kevin, I may bet that Danny can beat that 20cal row of yours...

430pm Class
Results were erased before I could get back to record them- please post to the blog your results if you wish.

Chris P. said...

I glanced at the 4:30 results and I think I remember some numbers...so off the top of my head:

JZ 150/11:24 Rx
Clay 255/8:44 Rx
Brian 190(pr)/7:38form
Josh 235/8:58 form
Rob Ph. 225/8:03 form
Karen 125/10:15 form
John G. 195 10:31 form
Steph 135/9:36 form
Kathleen 82/6:06 @35 form
Mike F 285/8:59 DC form
Diego 145/10:32 form

Chris P. said...

5:30 Pressers
weights as Rx'd unless noted, can't comment on form for individuals

Ken 135/14:42@65
Flounder 165/13:43@75
Tim H. 180/9:43
Chris S. 275/8:53
Kate (not Katie) 125/8:26
Sandy 75/9:08@45
Bekah 90/9:09
Vincent 205/8:41
Stasie 55/3:50@35 and half wipers
Howard 235/8:19
Travis 145/10:15
Brendan 155/7:08
Terri 55/5:55@35 and half wipers
Jerry -/9:28
TP ?/6:27

Chris P. said...

6:30 Wipers
KSB 100/8:25@45
Kristin T 115/10:58@55
Randy 135/9:35
Erika 76/11:35
Lindsey 95/10:38@45
Sheng Ching 105/12:58@53
Jess S. 65/9:57
Dan B (the OTHER DANNY) 205/9:15@75
Charles 145/13:12@55
Jess C. 90/10:48@45
Allison 135/5:57@55
Mark 175/9:18@75

Dorothy said...

65lb grace: 2:01
Danny is awesome. He got 1:51 at rx.
New club: Beat Danny. Cheat as necessary.

Aimee Lyons said...

Dorothy, now why would you do a 65# GRACE when you know you should be doing a 95# GRACE? Just curious?

Aimee Lyons said...

despite the desire to beat Danny...which we will do at all measures...ut-oh are you over beat Olan and on to beat Danny?

Danny said...

Mike V got 1:46 RX....