7.04.2011

W.O.D. 7.5.11



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)
at

18 comments:

  1. Cindy & JeffJuly 4, 2011 at 10:04 PM

    Yay Donkey!!

    ReplyDelete
  2. Mike PJuly 5, 2011 at 4:43 AM

    Wooooooo Hooooooo! Congratulations!

    ReplyDelete
  3. Jason LyonsJuly 5, 2011 at 7:05 AM

    donk, you look WAY too happy in this one.

    ReplyDelete
  4. Jason LyonsJuly 5, 2011 at 7:06 AM

    Special shout out to Deigo this morning for successfully completing his first class. Good work!

    ReplyDelete
  5. NinaJuly 5, 2011 at 8:22 AM

    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??

    ReplyDelete
  6. PetersonJuly 5, 2011 at 8:39 AM

    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.

    ReplyDelete
  7. DorothyJuly 5, 2011 at 8:43 AM

    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.

    ReplyDelete
  8. Jason LyonsJuly 5, 2011 at 9:14 AM

    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.

    ReplyDelete
  9. MelanieJuly 5, 2011 at 9:21 AM

    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!

    ReplyDelete
  10. donkeyJuly 5, 2011 at 9:39 AM

    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.

    ReplyDelete
  11. donkey, againJuly 5, 2011 at 9:40 AM

    oh...and happy birthday to Howard, Lindsey and Katie D! hope you all enjoyed your special days.

    ReplyDelete
  12. MelanieJuly 5, 2011 at 10:08 AM

    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

    ReplyDelete
  13. Mike PJuly 5, 2011 at 10:17 AM

    . . . 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.

    ReplyDelete
  14. Ken BlackwellJuly 5, 2011 at 10:36 AM

    Bray! Congrats Coach Donkey! Bray!

    ReplyDelete
  15. Kristin T.July 5, 2011 at 10:52 AM

    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!!

    ReplyDelete
  16. CateJuly 5, 2011 at 1:08 PM

    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)

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  17. JeffJuly 5, 2011 at 8:01 PM

    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!

    ReplyDelete
  18. mikefabJuly 5, 2011 at 9:39 PM

    Would love a kipping workshop.

    ReplyDelete