W.O.D. 9.27.11

Solid front rack position

Shawn in the hole on the way up!

Lindsey sprints it home!!

Who's behind the bar??

4 Rounds:
5 Front Squat (155/225#)
200M SPRINT

(Rounds are timed separately, rest as needed between rounds)

This workout is one variation of a Litvinos, more commonly know as a Litvis...lifting up VERY, VERY heavy stuff and running VERY, VERY fast. You should choose a weight in which the 5th rep will feel like the weight of the world, but you are still capable of doing it. A workout of this nature is metabolically devastating. You have FULL recover between rounds so on your run, you need to pretend there is a bull behind you...AS FAST AS YOU CAN! You will have 30 minutes to complete all 4 rounds if necessary and this will be taken from the rack.

Happy Birthday:
Sarah J...congratulations on your recent 1/2 marathon accomplishment!

Community Notes:
CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.

Quote:
"If you'd like to be good at something, the first thing out the window should be the notion of perfection."
-Scott Berkun

Results:
Rx:
Jay E 1:08/1:06/1:10/1:05
Keith :59/1:04/1:06/:57
Cate 1:09/1:09/1:14/1:13
Aimee 1:16/1:29/1:42/1:37

Steph 1:19/1:23/1:30/1:24

Vinny :56/1:04/1:04/1:04

Scaled, but still heavvv-y:
Nina 1:22/1:20/1:11/1:13 (145#)
Pat P 1:10/1:16/1:09/1:08 (135#)
Mike P 1:03/:55/1:02/:56 (185,205#)
Jon Sch 1:30/1:09/1:15/1:14 (135)
Manny 1:20/1:10/1:32/1:27 (115#)
Lee S :59/:55/:57/1:04 (115#)
Paul F 1:34/1:35/--/1:24 (160#)
Tidmore 1:09/:57/:56/:53 (125#)
Nicole S 1:13/1:13/1:12/1:12 (95#)
Kristin T 1:04/1:07/1:07/1:03 (115#)
Doreen 1:14/1:17/1:18/1:14 (95#)
Dianne 1:19/1:15/1:07/1:05 (65#)
Kim G 1:16/1:13/1:12/1:10 (75#)
Jonathan 1:01, 1:18, 1:11, 1:05 (83)
Susan 1:08, 1:08, 1:07, 1:10 (65)
Lindsey 1:10, 1:10, 1:13, 1:09 (105)
Meg 1:00, 1:00, 1:02, 1:01 (95)
Chris T 1:26, 1:33, 1:29, 1:48 (95)
Kara 1:41, 1:34, 1:32, 1:34 (95/83)

Ditty 1:05/1:13/1:18/1:09 (110)

Megs 1:05/1:05/1:05/1:04 (95)

Miranda 1:05/1:07/1:08/1:10 (125)

Sheng Ching 1:25/1:21/1:23/1:18 (95)

Shoeless :59/1:01/1:05/1:03 (185)

Kate 1:00/:58/:59/:58 (120)

Katie 1:06/1:09/1:16/1:07 (75)

Nathan 1:26/1:52/1:38/1:39

Ph 1:14/1:30/1:40/1:37 (205)

Gabe 1:10/1:25/1:40/1:57 (165)

Mel 1:10/1:16/1:30/1:25 (100)

Olan :59/1:05/1:06/1:11 (185)

Dorothy 2:30/1:13/1:11/1:18 (95)

JZ :54/1:03/1:09/1:08 (155)

Shawn 1:04/1:08/1:16/1:45 (DC last round)

Dan G 1:09/:58?/:52?/:48? (135)

Tim H: 1:14/1:12/1:15/1:15 (135)

Arin 1:08/1:19/1:30/1:15 (65)

Karen 1:15/1:16/1:22/1:37 (75)

Tamas 1:06/1:13/1:13/1:14 (185)

Diego 1:01/1:10/1:07/1:06 (115)

Ernie 1:13/1:12/1:19/1:19 (115)
LP 1:03/1:00/1:01/1:01 (75)
Lisa 1:05/1:09/1:13/1:16 (85)
Zach :59/:57/1:02/:57 (185)
Evan 1:09/1:30/1:33/1:31 (105)
Nick :54/:55/:57/:50 (135)
Rob P. :50/1:08*/1:06/1:08 (165)
Golden :52/:57/:53/:54 (135)
Mahin 1:08/1:15/1:20/1:20 (35)

* stopped for car