We welcome home and congratulate Donkey on her recent Powerlifting Certification at Westside Barbell in Ohio.
Donkey has now completed her L1, CFKids and Powerlifting Certifications - she is our newest coach at CrossFit KoP and will be taking over the Friday 5:30PM & 6:30PM classes! Job well done Donkey!!
3 Rounds for time of:
400 M Run
20 Kettlebell Swings (35#/55#)
20 WallBalls (14#/20#)
20 Pull-ups
Read:
Philly Olympic Tri by L. Pappas
Community Notes:
Happy Birthday to Howard, Lindsey & Katie D. who all celebrated birthdays last week!
Quote:
"Build up your weaknesses until they become your strong points."
- Knute Rockne
Results:
Mike P: 28:13 (45)
Jay E: 26:14 (70)
Nicole: 26:45 (Rx)
Diego: 26:05 (35/14/mf)
Pat: 27:43 (row/G)
Mike S: 28:20 (35/14/red)
Nina: 21:18 (pu rom)
Kristin T: 20:02 (mf 9')
Kevin B 20:58 rx
Tom H 28:28 (20/55/black)
Nicole Mc 21:38 (8/26/green)
Becca 26:34 (10/18/green)
Joy 21:45(10/18/green - 1/2 pullups)
Ciera 22:12 (10/26/jumping)
Sheng-Ching 28:38 (14/35/black)
Kara 22:12 (14/35/green)
Cate 16:06 rx
Panos 15:58 (14/45/jumping)
Jen S 17:20 Rx
Rob Plu 18:08 Rx
Sam B 14:49 Rx
Jason B 17:04 Rx
Jason R 26:52 (green)
Mark 29:36 (45#, green)
Liz 24:48 DC
Kristin SB 28:14 DC
Alison 22:03 (10#/black)
Jess S 29:39 (green)
Alex 19:54 (26.5#/10#/green)
Tim H 27:31 (35#/black)
Jen Na 26:58 (26.5#/10#/green)
Jon 17:31 (45#/green)
Tony 16:09 Rx
Steve Z. 20:03 (row 500m/35#/ring row)
SJemes 24:06 (26.5/8#/black)
Shoeless 26:33 Rx
Kathleen 26:41 (G)
Travis 24:04 (B)
Rachael 26:02 (B)
Tamas 27:42 (rom)
Mike F 26:03 (Rx)
JZ 21:58 (Rx)
Dorothy 24:33 (Rx)
Brian R 23:00 (Rx)
Aimee 19:39 (55)
WW 26:57 (2mf box)
Bonnie 22:43 (18/10/bk)
Aislinn 26:18 (18/10/b)
Mike V 17:03 (70)
Patrick 23:54 (TTP)
Shawn 20:32 (Rx)
Miranda 28:42 (Rx+)
Megs 19:34 (Rx)
Mel 21:40 (DC)
Jeff 22:18 (DC)
Andrea 17:33 (18/10/J) 2rds
Danielle S 28:22 (25/bkg)
Kate 19:09 (Rx)
Vinny 17:03 (Rx)
Danny 17:00 (70)
Justin 24:22 (Rx)
Kevin B 20:58 rx
Tom H 28:28 (20/55/black)
Nicole Mc 21:38 (8/26/green)
Becca 26:34 (10/18/green)
Joy 21:45(10/18/green - 1/2 pullups)
Ciera 22:12 (10/26/jumping)
Sheng-Ching 28:38 (14/35/black)
Kara 22:12 (14/35/green)
Cate 16:06 rx
Panos 15:58 (14/45/jumping)
Jen S 17:20 Rx
Rob Plu 18:08 Rx
Sam B 14:49 Rx
Jason B 17:04 Rx
Jason R 26:52 (green)
Mark 29:36 (45#, green)
Liz 24:48 DC
Kristin SB 28:14 DC
Alison 22:03 (10#/black)
Jess S 29:39 (green)
Alex 19:54 (26.5#/10#/green)
Tim H 27:31 (35#/black)
Jen Na 26:58 (26.5#/10#/green)
Jon 17:31 (45#/green)
Tony 16:09 Rx
Steve Z. 20:03 (row 500m/35#/ring row)
SJemes 24:06 (26.5/8#/black)
Shoeless 26:33 Rx
Kathleen 26:41 (G)
Travis 24:04 (B)
Rachael 26:02 (B)
Tamas 27:42 (rom)
Mike F 26:03 (Rx)
JZ 21:58 (Rx)
Dorothy 24:33 (Rx)
Brian R 23:00 (Rx)
Aimee 19:39 (55)
WW 26:57 (2mf box)
Bonnie 22:43 (18/10/bk)
Aislinn 26:18 (18/10/b)
Mike V 17:03 (70)
Patrick 23:54 (TTP)
Shawn 20:32 (Rx)
Miranda 28:42 (Rx+)
Megs 19:34 (Rx)
Mel 21:40 (DC)
Jeff 22:18 (DC)
Andrea 17:33 (18/10/J) 2rds
Danielle S 28:22 (25/bkg)
Kate 19:09 (Rx)
Vinny 17:03 (Rx)
Danny 17:00 (70)
Justin 24:22 (Rx)
18 comments:
Yay Donkey!!
Wooooooo Hooooooo! Congratulations!
donk, you look WAY too happy in this one.
Special shout out to Deigo this morning for successfully completing his first class. Good work!
1. What does 'rom' mean?
2. Would anyone be interested in running at the Valley Forge Park during lunch hours for a half hour or so...I need to get on that??
Nina - ROM = Range of Motion and I wish I could get down there for a run, but it takes me a good 30 minutes to get there and I don't have ~2 hours to kill around lunch time...
And Congrats Donkey. I feel like the music during the Friday night classes will be much angrier now.
Congrats Donkey! That's really awesome.
Nina,
I'd be interested in a quick run. I'm free tomorrow. Just let me know where and when, and I'll meet you there.
peterson is right, you got rom because you were never fully extended at the bottom of the pullup. you would jump into a bent elbow position and pull from there.
if there is enough interest for a kipping workshop, let me know and we can set one up. it pains me to watch mike p and nina deadhang.
Congrats Donkey! All of this knowledge that you have been building on the past few months is going to make you a huge asset to our Box as a coach. I look forward to learning from you and taking part in your Friday night "happy hour" WOD's!
thanks everyone :) that was one kickass cert. watching the monsters lifting on friday morning was definitely a highlight.
looking forward to sharing what i learned with the awesome crew at KOP.
oh...and happy birthday to Howard, Lindsey and Katie D! hope you all enjoyed your special days.
A few of us are going to a Rowing Class next Tuesday, July 12th at 6:30pm at the Row Zone in Newtown Square. If anyone is interested in coming to the class, please email me by Thursday so I can finalize the head count. We can have up to 12 people and can be as cheap as $8 per person with 12 people. How bad can it be for $8, right??? Email me if you want to join in the fun: melanie.anson1@gmail.com
. . . totally interested in a kipping workshop, perhaps it will make me learn to love pullups . . . . naaaaaaaaaaaaaaaa, probably not, more likely though it willhelp reduce the hate.
Bray! Congrats Coach Donkey! Bray!
happy birthday to Lindsey and Howard! Hope you got to celebrate over the long weekend! Also to Katie D....but I don't think I've met you yet!!
the 930 results:
Kevin B 20:58 rx
Tom H 28:28 (20/55/black)
Nicole Mc 21:38 (8/26/green)
Becca 26:34 (10/18/green)
Joy 21:45(10/18/green - 1/2 pullups)
Ciera 22:12 (10/26/jumping)
Sheng-Ching 28:38 (14/35/black)
Kara 22:12 (14/35/green)
Cate 16:06 rx
Panos 15:58 (14/45/jumping)
6:30 swingers:
Jen S 17:20 Rx
Rob Plu 18:08 Rx
Sam B 14:49 Rx
Jason B 17:04 Rx
Jason R 26:52 (green)
Mark 29:36 (45#, green)
Liz 24:48 DC
Kristin SB 28:14 DC
Alison 22:03 (10#/black)
Jess S 29:39 (green)
Alex 19:54 (26.5#/10#/green)
Tim H 27:31 (35#/black)
Jen Na 26:58 (26.5#/10#/green)
Jon 17:31 (45#/green)
Tony 16:09 Rx
Steve Z. 20:03 (row 500m/35#/ring row)
SJemes 24:06 (26.5/8#/black)
Shoeless 26:33 Rx
Great job on a hot and humid evening! Congratulations Alison on your first class!
Would love a kipping workshop.
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