8.14.2011

W.O.D. 8.15.11


Rob Ph...Is it low enough??



Overhead Squat
5-3-1

then:

AMRAP in 10 Minutes:
15 Over Head Squats (65#/95#)
10 Ring Dips
5 Burpees

Mobility Monday:
Unsticking shoulders and connected bits and pieces. We'll work on range of motion for overhead work, including overhead squats, snatches, jerks, and pull-ups. Bring questions or specific bits that you want to work on. Mobility class meets at 5:30PM & 6:30PM.

Community Nutrition Notes:
Are you ready to take a look at your nutrition to improve your health or take your Crossfit performance to the next level? Learn more about how to do this through our new Group and Personal Nutrition Packages at Crossfit King of Prussia. Take a pamphlet and a healthy snack from the box to learn more about how nutrition impacts your health and your performance at the gym. Laura Pappas is a certified health coach and will be running the programs, she'll be available from 5:30 to 6:30pm on Wednesday, August 17th to answer any questions you may have. To sign up for a nutrition program ask Laura on Wednesday or sign up through Mind Body online.

Quote:
"Enthusiasm is a vital element toward the individual success of every man or woman."
-Arthur James Balfour

Results:
Mike P, 135# OHS, 2rnds dc rings
Pat P 150, 4rnds bnd
Paul F 95depth, 4rnds dc, bnd
Rachel B 80, 3rnds band
Nina 125, 2 rnds floss
*note the 6AMers above did 10 reps vs 15
Ciera 43/2rds-band-25#
Chris T. 95/2 rds- band 45#/65#
Tom H. 125/2 rds - band/75#
Kara 65/3 rds-band 35#
Jason 270
Aimee 150
Donkey 105/2 rds - band
Mel 90/2 rds - 55 band
Jeff 145/2 rds - jump
Rob Ph 175/4 rds - band
Clay 135/1 rd
Josh S 135/3 rds - 75 band
Kathleen 75/2 rds - 45 band
Olan 145/2 rds - DC
Dorothy 135/3 rds - band
Steph V 145/2 rds - band
Miranda 135/3 rds - band
Mike F 145/2 rds band
WW 115/2 rds - 75 band
Rachael 85/3 rds - 55 band
Deigo form/2 rds
Ditty 85/2 rds - 45 band
Queen 105/3 rds - band
Tim H form/2 rds - form band
Becky 55/3 rds - 50 band
Sandy 70/3 rds - 55 band
Shawn 185/ 4 rds
Jon form/3 rds - form
Tony 205/ 5 rds
Vincent 135/3 rds - to box
Shoeless 165/3 rds - band
Nick 135/2 rds - 75
JZ 145/3 rds - 65
Vinny 185/6 rds
Erika 63, 3
Jess S 63, 1
Mahin 45,1
Danielle 55, 2
Cline 125, 1(75,bnd)
Kevin 125, 2
Travis 115, 2(75,bnd)
Randy 75, 2
Nathan 55, 2
Kristy 65, 4 bnd,35
Golden 95, 2@65
Dan B 105, 3@55, depth

at

16 comments:

  1. karen largentAugust 14, 2011 at 10:03 PM

    will the poem be posted here?

    ReplyDelete
  2. TPAugust 15, 2011 at 8:11 AM

    7am Results

    Mike P, 135# OHS, 2rnds dc rings
    Pat P 150, 4rnds bnd
    Paul F 95depth, 4rnds dc, bnd
    Rachel B 80, 3rnds band
    Nina 125, 2 rnds floss

    Great intensity Paul, keep fighting for that depth, it will come. Everyone try to have a good monday!

    ReplyDelete
  3. Mike PAugust 15, 2011 at 8:44 AM

    Petrizzo did not Rx the overhead squat weight or reps for the AMRAP . . . only did 75# for 2 sets of 10.

    ReplyDelete
  4. DorothyAugust 15, 2011 at 9:29 AM

    Olan and I had a bet that the loser had to write a poem about how great the winner is. So here it is folks:

    Faster than a cheetah, stronger than a bull
    This guy is really awesome, this dude is really cool.
    His name is Roll-on Olan, for reasons I don't know
    His love is like bad medicine. He wants it that way, Yo!

    When he walks into the box. It brightens up the room.
    He's more handsome than Tony Danza, more agile than Orlando Bloom.
    Though he'll never let you know it. He really likes to win.
    He sleeps in hyperbaric chambers and dreams of the Olsen twins.

    I thought I had a chance, to beat him at his game
    I gave it all I had, and he put forth the same.
    In the end his heart was bigger, he won the battle this time
    So next time you see Olan. Give him a big high five.

    ReplyDelete
  5. Jason LyonsAugust 15, 2011 at 10:01 AM

    LOLOLOLOL.

    I love betting!!!

    ReplyDelete
  6. MelanieAugust 15, 2011 at 10:03 AM

    That is awesome Dorothy!!!!!

    ReplyDelete
  7. Kristin T.August 15, 2011 at 10:18 AM

    hahaahaha, that poem is awesome Dorothy! I'm LOL'ing! good times.

    ReplyDelete
  8. OlanAugust 15, 2011 at 12:52 PM

    Haha! Bet payment accepted.
    And at least the Tony Danza part is true.

    ReplyDelete
  9. donkeyAugust 15, 2011 at 2:58 PM

    This is the most wonderful thing I've read on the blog. Good job, Dorothy on the poem and both of you on keeping it hilarious. Competition doesn't always mean cutthroat tactics.

    ReplyDelete
  10. TPAugust 15, 2011 at 3:15 PM

    Quick Correction, the 7am class did 10 OHS for each round, and not 15. This was a TPNoversight.

    The evening class will not have that option! -as you were....

    ReplyDelete
  11. Tim PAugust 15, 2011 at 9:21 PM

    630 Results

    Erika 63, 3
    Jess S 63, 1
    Mahin 45,1
    Danielle 55, 2
    Cline 125, 1(75,bnd)
    Kevin 125, 2
    Travis 115, 2(75,bnd)
    Randy 75, 2
    Nathan 55, 2
    Kristy 65, 4 bnd,35
    Golden 95, 2@65
    Dan B 105, 3@55, depth

    There were many scales, you choose to record them!
    Good Push in the last minutes!

    ReplyDelete
  12. Stephanie VincentAugust 15, 2011 at 9:30 PM

    Lots of PRs on the OHS today!!!! Strong ladies rocking some big numbers and Jason rising to the top of the leaderboard! Nice work people.

    ReplyDelete
  13. Tony DanzaAugust 15, 2011 at 9:59 PM

    You are crazy Dorothy.

    He may be more handsome than my co-stars in my smash hit Going Ape, but not me.

    ReplyDelete
  14. ClineAugust 15, 2011 at 10:00 PM

    For the record, I did get 2 full rounds in @75.

    ReplyDelete
  15. HGH human growth hormoneAugust 16, 2011 at 6:10 AM

    for me its impossible to beat him ... :)

    nice post

    ReplyDelete
  16. Jason LyonsAugust 16, 2011 at 7:36 AM

    Few pick on Rob's depth more than I do...In that picture it does not look like he is low enough but to be fair he could be coming out of the squat. When we told Rob he was not low enough, he went right back down and was SURELY below parallel. He is capable...no doubt!

    ReplyDelete