9.27.2011

W.O.D. 9.28.11


Dodgeball at the 6:30 PM class!!!




For time:
30 Handstand push-ups
40 Pull-ups
50 Kettle-bell swings, (35#/55#)
60 Sit-ups
70 Burpees

(compare to 4.28.10)

Quote:
"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder

Results:
Jon S - 27:05 (box, purple)
Katie V - 24:19 (26#, box, green)
Oleg - 18:51 (box)
Mike P - 18:20 (box)
Pat - 27:13 (box, green)
Joy - 23:45 (26#,box,green)
Lee - 24:31 (26#,box,black)
Kim G - 21:46 (box,blue)
Nina - 22:35 (box,jumping pull-ups)
Kevin B 26:56 rx
Mike T 19:22 rx
Keith 25:08 (box)
Brad 19:31 (box)
Dawn 27:26 (box, black band, 50 burpees)
Kyle 19:40 (box)
Becky C 21:10 (abmat)
Kara 22:19 (rom, purple band)
Cate23:58 (abmat)
Clay 16:48 rx
Patrick 19:40 rx
+Plentus 16:28 +70lb KB +GHD
Gabe 19:24 box
Rob Ph 18:39 45plate/abmat/band
Brian R 17:54 plate
Megs 15:16 abmat+10#plate
WW 21:51 30"box/jumping pu
Ben 22:32 30"box/green bnd/45# plt
Kathleen 22:56 /21"box/red band
Kelli 17:05 21"box/mat/band
Margot 17:16 box/band/mat
Mike Fab 22:54 30"box
Flounder 23:32 box/band/45
Denise 22:34 box/mf
Tidmore 19:12 2 ab/band/45
Kate 17:59 ab
Vinny 21:54 Rx+ 70
Josh 20:06 box/band
Mark R. 23:42 ?
Alison 16:51 ?
Randy 27:38 ?
Sandy 19:41 ab/band
Conn 22:25 box
Borden 27:09 box
JNa 23:12 scale
Shawn 23:51 dc hspu
Akeem 22:59 box/band
Mike S. 30:11 box/mf/35
Kristin T. 19:01 3ab
Roger??
Charles 21:31 box/45
Ernie 23:35 box/35
Nick 25:56 plate
Jess C. 21:03 3ab/2mf
Evan 27:53 ??
Sam B. 12:22
Zach 23:30 DB press/band
Cline 20:34 box/band
Debbie 24:20 ?
TP 5:47 half
James 18:31 Rx
Erika 21:55 band
at

27 comments:

  1. Chris P.September 28, 2011 at 6:46 AM

    I don't know about the rest of the coaches, but I plan on having the 5:30 and 6:30 classes warm up with DODGEBALL. Just sayin'.

    ReplyDelete
  2. VinnySeptember 28, 2011 at 7:27 AM

    6:00am results

    Jon S - 27:05 (box, purple)
    Katie V - 24:19 (26#, box, green)
    Oleg - 18:51 (box)
    Mike P - 18:20 (box)
    Pat - 27:13 (box, green)
    Joy - 23:45 (26#,box,green)
    Lee - 24:31 (26#,box,black)
    Kim G - 21:46 (box,blue)
    Nina - 22:35 (box,jumping pull-ups)

    Nice work this morning guys...NIna and Kim made good progress toward the HSPU...keep at it, it takes time. Good luck to Oleg, on his MMA fight this Saturday in Allentown,PA....

    ReplyDelete
  3. Jon SchellSeptember 28, 2011 at 7:30 AM

    Good luck, Oleg. KICK SOME ASS!!

    ReplyDelete
  4. Mike PSeptember 28, 2011 at 7:43 AM

    Bring the PAIN, Oleg!

    ReplyDelete
  5. NinaSeptember 28, 2011 at 8:08 AM

    Can we please have another Kipping Clinic....:(

    ReplyDelete
  6. OlegSeptember 28, 2011 at 10:28 AM

    Thanks guys, I appreciate your support. Will do my best! I definitely feel stronger than before, great job CrossFit KOP!!


    I second Nina on the Kipping thing, would be nice to learn how to do that

    ReplyDelete
  7. JamesSeptember 28, 2011 at 10:36 AM

    Do all reps for an exercise have to be done consecutively, or are you supposed to break it down into rounds? (i.e. 5 or 10 rounds of fewer reps for the same total # of reps...)

    ReplyDelete
  8. TPSeptember 28, 2011 at 10:46 AM

    Mmm, dodgeball -haven't done that warm up in awhile. Sounds like a good rainy day game to get the juices flowing.

    ReplyDelete
  9. Jason LyonsSeptember 28, 2011 at 10:54 AM

    James:

    You need to finish all of one before going to the next. All 30, then all 40, etc...


    Oleg: Is your fight televised? Let us know how you do. The next BJ Penn!

    ReplyDelete
  10. OlegSeptember 28, 2011 at 11:42 AM

    Jason: of course not!!! :-) it's nothing big, an amateur Muay Thai fight (not MMA) with a small promotion in Allentown...well, it's kinda big for us - we will have 3 fighters from our camp competing on that day. Hopefully we will get it all on video (usually we do).
    Ok, will get you posted

    ReplyDelete
  11. MelanieSeptember 28, 2011 at 11:56 AM

    Oleg, I hope we never meet in a back alley. You have me scared!

    ReplyDelete
  12. Stephanie VincentSeptember 28, 2011 at 12:44 PM

    Oleg- there is also a Brag Book at KOP to show off our athletes participation in sports and competitions outside of the box. Feel free to send me photos and information!

    That goes for all!!

    Also wanted tetimonials with photos.

    stephanie@radicalhateloss.com

    ReplyDelete
  13. ClineSeptember 28, 2011 at 1:28 PM

    I third(?) the kipping clinic request. But only on a day I can make.

    ReplyDelete
  14. OlegSeptember 28, 2011 at 1:42 PM

    Melanie: fear not, I don't go to the back alleys too often; and I don't fight girls....well, unless they attack me with heavy/sharp weapons :-). We can probably put together a martial-arts-themed WOD - to teach you some practical moves, so you wouldn't be easily scared - up to our trainers

    Stephanie: thanks for the info, I will try to come up with something

    ReplyDelete
  15. CateSeptember 28, 2011 at 1:58 PM

    whoops, didn't get the memo on the dodgeball. sorry!!

    the noon results:
    rx:
    Kevin B 26:56
    Mike T 19:22

    Keith 25:08 (box)
    Brad 19:31 (box)
    Dawn 27:26 (box, black band, 50 burpees)
    Kyle 19:40 (box)
    Becky C 21:10 (abmat)
    Kara 22:19 (rom, purple band)
    Cate23:58 (abmat)

    ReplyDelete
  16. Mike PSeptember 28, 2011 at 2:55 PM

    This comment has been removed by the author.

    ReplyDelete
  17. Mike PSeptember 28, 2011 at 2:56 PM

    . . . . I fifth, sixth and seventh a kipping class . . . . dead hang pullups are beginning to make me cranky.

    ReplyDelete
  18. donkeySeptember 28, 2011 at 3:34 PM

    we can definitely do some kipping teaching at the next open gym. i love to teach it. i can plan to be there and so will Mel, I think. Alt idea: snag me before or after a class.

    ReplyDelete
  19. JeffSeptember 28, 2011 at 4:21 PM

    Mike P: if you're at 6AM on Friday morning let's grab a minute post-class for a quick tutorial. Unless pull-ups are part of the WOD on Friday, in which case you probably won't be able to try a kip...

    ReplyDelete
  20. Mike PSeptember 28, 2011 at 4:34 PM

    @ Coach Jeff - I'm down with that!

    ReplyDelete
  21. TPSeptember 28, 2011 at 8:30 PM

    430 Results of the Chipper

    Rx
    Clay 16:48
    Patrick 19:40
    +Plentus 16:28 +70lb KB +GHD


    Gabe 19:24 box
    Rob Ph 18:39 45plate/abmat/band
    Brian R 17:54 plate
    Megs 15:16 abmat+10#plate
    WW 21:51 30"box/jumping pu
    Ben 22:32 30"box/green bnd/45# plt
    Kathleen 22:56 /21"box/red band
    Kelli 17:05 21"box/mat/band
    Margot 17:16 box/band/mat
    Mike Fab 22:54 30"box


    70 of anything takes mental toughness, 70 burpees takes a will to get thru it! Nice Effort! I love watching your scales get smaller and smaller.

    ReplyDelete
  22. Chris P.September 28, 2011 at 8:31 PM

    5:30 and 6:30 Chippers
    Flounder 23:32 box/band/45
    Denise 22:34 box/mf
    Tidmore 19:12 2 ab/band/45
    Kate 17:59 ab
    Vinny 21:54 Rx+ 70
    Josh 20:06 box/band
    Mark R. 23:42 ?
    Alison 16:51 ?
    Randy 27:38 ?
    Sandy 19:41 ab/band
    Conn 22:25 box
    Borden 27:09 box
    JNa 23:12 scale
    Shawn 23:51 dc hspu
    Akeem 22:59 box/band
    Mike S. 30:11 box/mf/35
    Kristin T. 19:01 3ab
    Roger??
    Charles 21:31 box/45
    Ernie 23:35 box/35
    Nick 25:56 plate
    Jess C. 21:03 3ab/2mf
    Evan 27:53 ??
    Sam B. 12:22
    Zach 23:30 DB press/band
    Cline 20:34 box/band
    Debbie 24:20 ?
    TP 5:47 half
    James 18:31 Rx
    Erika 21:55 band

    6 people attended the 5:30. 24 TWENTY FOUR people invaded the 6:30. I seriously think you took a bus over. Holy cats! It definitely made for an epic game of dodgeball, that's fo' sho'.
    Logistically we worked it out and you guys pushed through. Nice work. Congrats to Debbie for her second class.
    BURPEES!!!

    ReplyDelete
  23. Chris P.September 28, 2011 at 8:33 PM

    oh and don't forget about MindBody sign ups next time!

    ReplyDelete
  24. Chris P.September 28, 2011 at 8:49 PM

    oops, that's supposed to be Mark B.

    ReplyDelete
  25. mikefabSeptember 28, 2011 at 10:22 PM

    I would love a kipping clinic!

    ReplyDelete
  26. ClineSeptember 29, 2011 at 7:38 AM

    45# KB & medium green band.

    ReplyDelete
  27. AnonymousSeptember 30, 2011 at 1:28 PM

    what does box mean?

    ReplyDelete