8.16.2011

W.O.D. 8.17.11



Congratulations to Liz who passed her 3rd and final CFA exam!!


5 Rounds for time of:
5 Clean & Jerks (95#/135#)
10 Hand Release Push-ups
15 Box Jumps (20/21"-24/25")

Recipe:
Grilled Chicken Fajitas

Read:
The Great Grain Free Debate by Jen Fugo

View:
Click here to view the photos from the King and Queen of Prussia, courtesy of our friends Chris and Aaron from C.M.A.K.D Photography!

Birthday:
Happy Birthday Becca!

Quote:
"There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time."
-Malcolm X

Results:
Mike P 17:05 (rx)
Paul 13:05 (95#/step up)
Megs 14:46 (85#)
Cindy 12:47 (7"plate/45#)
Jay E 12:21 (rx)
Howard 16:30 (115#)
Pooch 13:27 (75#)
Kim G 16:33 (53#)
Mike S 18:47 (80#)
Manny 13:37 (65#/17")
Nina 9:58 (rx)
Kristin T 9:36 (rx)
Sam B 8:28 (rx)
Sharon 17:50 (rx)
Joy 13:38 (knee push-ups, 45#)
Victor 9:50 (95#/20in box)
Matt D 11:33 (75#, 20 in box)
Rakia 17:07 (53#, 7in plates)
Travis 11:37 (95#)
JB 12:50 (95#)
Tom H 17:32 (85#)
KSB 14:11 (75#)
WW 13:30 (95#)
Jackie 15:04 (45#, 17in box)
Mel 12:38 Rx
Karen 14:48 (73#)
Brad 11:51 (85#)
Mike F. 13:32 Rx
Mike T. 9:22 (115#/30in box)
Diego 13:42 (75#)
Rob Ph 10:50 (21 in box)
Ross 11:51 (115#)
Rhonda 14:25 (55#/17in box)
Josh S. 12:02 (115#)
Kathleen 13:41 (55#)
Lindsey 13:18 (83#)
P Lentus 12:52 Rx+ (155#)
Tim H. 16:38 (115)
JZ 12:44 (95)
Nick aka Graham Holmberg 13:57 (95)
Rachael 14:12 (65/modified pu)
Jen S. 11:05 Rx
Chris S. 13:03 Rx
Flounder 15:01 (95)
Alex 14:08 (55)
Mark 12:47 (115)
Denise 14:02 (55)
JNa 14:10 (53/17/modified pu)
Tim G. 13:25 (95)
Stasie 14:12 (25/8")
Randy 17:50 (75/20)
Erika 12:20 (65)
Danny 7:45 Rx
Clay 9:59 Rx
Nicole 17:56 DC on pu
Jess C. 12:08 (60)


at

25 comments:

  1. JeffAugust 16, 2011 at 10:14 PM

    Hi everyone,

    There were a lot of boxes, bands, water bottles and used tape left all over the gym after class yesterday. Please remember to clean up all of your equipment and things after you finish the WOD and recover your breath, it will be a great help for the next class to not have to clean up before getting started.

    Thanks!

    ReplyDelete
  2. TomHAugust 16, 2011 at 10:48 PM

    Congrats, Liz. Looks like you have the celebration well in hand!

    ReplyDelete
  3. LizAugust 16, 2011 at 10:58 PM

    This is why I crossfit. I rarely, if ever, post the fastest time or the heaviest lift in the gym. But today, I was so excited to come to the gym and share my good news (and thrusters are my absolute least favorite). Thank you Aimee and Jason for celebrating all of our successes, and more importantly, for creating a community that celebrates along with each and every one us, no matter how big or small the accomplishment, and whether it's inside or outside of the gym!!

    ReplyDelete
  4. Chris SAugust 17, 2011 at 12:08 AM

    Congrats Liz ~ Well done and well said. Welcome to the club. Now you can enjoy yourself next spring instead of studying. Congrats again.

    ReplyDelete
  5. VinnyAugust 17, 2011 at 7:18 AM

    6:00am

    Mike P 17:05 (rx)
    Paul 13:05 (95#/step up)
    Megs 14:46 (85#)
    Cindy 12:47 (7"plate/45#)
    Jay E 12:21 (rx)
    Howard 16:30 (115#)
    Pooch 13:27 (75#)
    Kim G 16:33 (53#)
    Mike S 18:47 (80#)
    Manny 13:37 (65#/17")
    Nina 9:58 (rx)
    Kristin T 9:36 (rx)

    Awesome job this morning guys..Impressive push-jerks especially!! shout out to Paul for pushing through some pain. Way to start the day....

    ReplyDelete
  6. KathleenAugust 17, 2011 at 8:05 AM

    Congrats Liz!!!!

    ReplyDelete
  7. AnonymousAugust 17, 2011 at 8:05 AM

    Congrats Liz! Thats an impressive achievement.

    Sam

    ReplyDelete
  8. MegsAugust 17, 2011 at 8:49 AM

    YA Liz, go get some Prosecco!

    ReplyDelete
  9. DorothyAugust 17, 2011 at 8:55 AM

    Congratulations Liz! That's great new.

    ReplyDelete
  10. Kristen (KSB)August 17, 2011 at 9:16 AM

    Congrats, Liz! Knew you could do it! That is a well deserved and great achievement! Oh, and such a sweet picture of you and your hubby.

    ReplyDelete
  11. Kristin T.August 17, 2011 at 9:17 AM

    Way to go Liz!

    ReplyDelete
  12. Jason LyonsAugust 17, 2011 at 9:19 AM

    KSb...where have you been?

    Lizzie...already said congrats but we are so proud of you. First try...amazing...drinks on me on friday.

    ReplyDelete
  13. JZuckAugust 17, 2011 at 9:38 AM

    Congrats LIZ!!!! I knew you would do it! All that hard work paid off.

    ReplyDelete
  14. Laura PappasAugust 17, 2011 at 9:38 AM

    Congrats Lizzie!

    ReplyDelete
  15. LindseyAugust 17, 2011 at 9:49 AM

    Way to go Liz! :-D

    ReplyDelete
  16. Joe AAugust 17, 2011 at 12:10 PM

    congratulations Liz if I ever need to calculate the present value of an annuity or whether to make an investment based on an internal rate of return I know who to go to

    ReplyDelete
  17. Mike PAugust 17, 2011 at 12:33 PM

    @ Liz - Congrats!!!!!

    @ Jeff - Didn't you institute a burpee penalty for stray water bottles?

    ReplyDelete
  18. MegsAugust 17, 2011 at 1:40 PM

    And Happy Birthday Becca!!!

    ReplyDelete
  19. JeffAugust 17, 2011 at 2:29 PM

    Nooners:

    Rx

    Sam B 8:28
    Sharon 17:50

    Scale

    Joy 13:38 (knee push-ups, 45#)
    Victor 9:50 (95#/20in box)
    Matt D 11:33 (75#, 20 in box)
    Rakia 17:07 (53#, 7in plates)
    Travis 11:37 (95#)
    JB 12:50 (95#)
    Tom H 17:32 (85#)

    Great work everyone! Congrats to Matt D for completing his first WOD, and welcome back Rakia. Oh, and Happy Birthday Becca!

    ReplyDelete
  20. PetersonAugust 17, 2011 at 4:01 PM

    http://www.travelcountry.com/shop/vibram-fivefingers/sale-clearance

    Good vibram deal for anyone who wants to buy it.

    And Congrats Liz!

    ReplyDelete
  21. HowardAugust 17, 2011 at 4:53 PM

    Happy Birthday Becca! Have a great day.

    And Congrats to Liz!

    ReplyDelete
  22. Mike SAugust 17, 2011 at 5:36 PM

    Liz, congrats on a terrific accomplishment!

    Becca, Happy Birthday! Hope it is a great one!

    ReplyDelete
  23. JeffAugust 17, 2011 at 6:27 PM

    4:30 class results:

    KSB 14:11 (75#)
    WW 13:30 (95#)
    Jackie 15:04 (45#, 17in box)
    Mel 12:38 Rx
    Karen 14:48 (73#)
    Brad 11:51 (85#)
    Mike F. 13:32 Rx
    Mike T. 9:22 (115#/30in box)
    Diego 13:42 (75#)
    Rob Ph 10:50 (21 in box)
    Ross 11:51 (115#)
    Rhonda 14:25 (55#/17in box)
    Josh S. 12:02 (115#)
    Kathleen 13:41 (55#)
    Lindsey 13:18 (83#)
    P Lentus 12:52 Rx+ (155#)

    Great work everyone! Remember to drop under the bar for the push jerk! And WW, I look forward to seeing the 60 burpees at your next class!

    ReplyDelete
  24. Chris P.August 17, 2011 at 8:50 PM

    5:30 and 6:30 "If Peeing Your Pants is Cool, Consider Me Miles Davis"

    Tim H. 16:38 (115)
    JZ 12:44 (95)
    Nick aka Graham Holmberg 13:57 (95)
    Rachael 14:12 (65/modified pu)
    Jen S. 11:05 Rx
    Chris S. 13:03 Rx
    Flounder 15:01 (95)
    Alex 14:08 (55)
    Mark 12:47 (115)
    Denise 14:02 (55)
    JNa 14:10 (53/17/modified pu)
    Tim G. 13:25 (95)
    Stasie 14:12 (25/8")
    Randy 17:50 (75/20)
    Erika 12:20 (65)
    Danny 7:45 Rx
    Clay 9:59 Rx
    Nicole 17:56 DC on pu
    Jess C. 12:08 (60)

    the title speaks for itself. Good work everyone. Stasie and Alex, keep working on those elbows in the clean, practice makes better! Nice push at the end on those box jumps, esp. Tim, Flounder, Randy, Nicole, D....

    ReplyDelete
  25. Jen S.August 18, 2011 at 1:26 AM

    Congrats Lizzie Smarty Pants :)

    ReplyDelete