7.06.2011

W.O.D. 7.7.11


Interval rowers!


Joe D. back at the nooner!

Row 150M x 6
rest 1 minute between intervals

then

"The Baseline"
500M Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Community Reminder:
Today is the first Thursday of the month, Open gym will run from 5PM - 7PM. All CFKoP members are welcome.

Video:
Check out these archives - CrossFit San Francisco plays with Overhead strength
[mov] [wmv]

Quote:
"Spirit ... has fifty times the strength and staying power of brawn and muscle."
- Unknown

Results:
Mike P 5:14 Rx
Steve Z. 9:12 KB/Ring Row
Jay E. 5:31 Rx
Nina 6:48 floss
Peterson 5:35 Rx
Nick 5:47 Rx
Kara 6:35 Blue
Dianne 8:35 green
Kevin B. 4:45 DC
Tim (visitor from NEPA) 4:44 Rx
Nicole Mc 6:18 Green
Dorothy 5:33 Rx
Karen 7:32 Green
Joe D. 8:02 blue
Rhonda 5:32 green
Keith 7:06 Rx
Jen S. 6:21 Rx + GHD
Olan 4:22 Rx
Donkey 6:01 Rx
Sharon 7:19 Mental floss
Kate 4:55 DC
Victor 6:34 band
Gina 6:06 green/knees
at

25 comments:

  1. donkeyJuly 6, 2011 at 10:15 PM

    the baseline?? the baseline! awwwwwww yeah!

    ReplyDelete
  2. Aimee LyonsJuly 6, 2011 at 10:23 PM

    yes, Donkey you owe me a completion of the scores on the board!!!!

    ReplyDelete
  3. donkeyJuly 6, 2011 at 10:42 PM

    LOL, i did it Rx a while ago but keep forgetting to put it on the board. i will be at the nooner for this one for sho!

    ReplyDelete
  4. TPJuly 7, 2011 at 3:18 AM

    TP & LP European Adventure wod on the Barcelona Beach local pullup barcenter.
    10rounds of Cindy for Time
    LP 9:34
    TP 7:14

    ReplyDelete
  5. Jason LyonsJuly 7, 2011 at 7:19 AM

    tim...forget about cf and enjoy europe!!!

    ReplyDelete
  6. ToddJuly 7, 2011 at 7:31 AM

    I love the baseline, and so close to my two year cf anniversary!

    Hey, side note, anyone know a good electrician?

    ReplyDelete
  7. donkeyJuly 7, 2011 at 8:43 AM

    holy shiznit, did anyone watch that video? i just watched a guy do pistols with my 1RM OHS.

    ReplyDelete
  8. VinnyJuly 7, 2011 at 8:50 AM

    7:00am

    Mike Rx 5:14
    Steve Z 9:12 (KB swing / ring row)
    Jay E 5:31 Rx
    Nina 6:48 (MF)
    Peterson 5:35 Rx
    Nick 5:47 Rx
    Kristen 6:16 (MF)
    Kara 6:35 (thin Blue)
    Dianne 8:35 (green)

    Great work everyone...way to smash those base line times, even after 6 sprints on the rower. PRs for Nick and Kara!!!

    ReplyDelete
  9. Jason LyonsJuly 7, 2011 at 10:12 AM

    Tamas is the new CF Gypsy! How many different boxes have you been to?

    ReplyDelete
  10. JeffJuly 7, 2011 at 10:21 AM

    Tamas, if you run into Mike Mishik up at The Black Box, tell him we say hi and we miss him. He was part of CF KoP prior to going to NY, a great guy.

    ReplyDelete
  11. Mike PJuly 7, 2011 at 10:45 AM

    . . . deceptively simple WOD on paper, but in actuality very, very humbling - love this stuff.

    ReplyDelete
  12. MelanieJuly 7, 2011 at 11:02 AM

    Danny- what crazy WOD are you doing at tonight's open gym?

    ReplyDelete
  13. Jason LyonsJuly 7, 2011 at 11:12 AM

    Danny is running to Walgreen's for some Vagisil and won't be joining us tonight. Two days off in a row...he is not well.

    Melinda has asked me to get people do to Morrison so I will give it a go.

    50-40-30-20-10
    wall balls, box jumps, kbs.

    UGH

    ReplyDelete
  14. Mike PJuly 7, 2011 at 11:27 AM

    If I'm able to move after my repeats, I'll make a go at a 1/2 Morrison - I need practice on wall balls, among other things.

    ReplyDelete
  15. NinaJuly 7, 2011 at 11:38 AM

    I'll do the morrison!!
    I am also really interested in doing last wednesdays WOD.. 21, 15, 9 ground to overhead, squats and lunges..75# for girls
    Maybe some kipping practice?!?! PLEASEE..friggin pullups are killing mee

    ReplyDelete
  16. Mike PJuly 7, 2011 at 11:41 AM

    yes, yes, kipping practice por favor!

    ReplyDelete
  17. CharlesJuly 7, 2011 at 12:27 PM

    I've never gotten to do just plane old Annie. I might have to give her a try.

    ReplyDelete
  18. CateJuly 7, 2011 at 12:42 PM

    Todd,
    We have used keith martin. Keith Jr did our work and I tried forever to get him to come to crossfit! He was really nice. If you call you should request him and then harass him to come to Kop. The number is 610 687-5928.

    ReplyDelete
  19. out of office replyJuly 7, 2011 at 1:15 PM

    Danny is out of the office today and all weekend AMRAP'ing PBR's. Be back Monday!

    ReplyDelete
  20. MelindaJuly 7, 2011 at 4:02 PM

    Jason,

    Can't wait to see results from whoever does Morrison w/you! This one killed me!

    Good Luck to whoever is taking a shot at it tonight!

    ReplyDelete
  21. donkeyJuly 7, 2011 at 4:47 PM

    vagisil? is it the MPH WOD again?

    ReplyDelete
  22. Jen S.July 7, 2011 at 6:32 PM

    http://health.msn.com/healthy-living/articlepage.aspx?cp-documentid=100275061&GT1=31036

    thoughts?

    ReplyDelete
  23. ToddJuly 7, 2011 at 8:54 PM

    Thanks Cate!

    ReplyDelete
  24. Aimee LyonsJuly 7, 2011 at 9:25 PM

    There were some awesome Baseline improvement times today! Congrats!

    Special shout to Todd, from his first baseline of 9:17 (and spending 45 minutes on the ground after) to a rocking 4:17...nice job!

    ReplyDelete
  25. HowardJuly 7, 2011 at 10:59 PM

    TP/LP,

    Barcelona is only a few short hours from Pamplona and the San Fermin Festival. TP and LP running with the bulls. Now that's a European Adventure WOD.

    ReplyDelete