9.07.2011

W.O.D. 9.8.11


Kevin & Keith - who's who??


Tom H. active shoulder overhead!


Mike T. destroys the WOD today and ends with 43 pull-ups, just under Sam B's 51!



Buy in:
1000M Row

WOD:
1-10 Muscle Snatch (65#/95#)
10-1 Ring Rows

*You will complete 1 MS & 10 RR, 2 MS & 9 RR....all the way until 10 MS & 1 RR.

Cash out:
Max pull-ups

Coaches Notes:
The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

If you hit a new PR on the Max Pull-ups - make sure to put it on the board!

Video:
CrossFit Games Coming To ESPN2 starting Wednesday, Sepetember 14th at 8:00pm EST - video [wmv] [mov]

Quote:
"Discovery consists of seeing what everyone has seen and thinking what nobody has thought."
-Albert Szent-Gyorgyi

Results:
ROW/WOD/PullUps
Mike P 3:29 1k row, 13:02@75#, 19PullUps
Oleg 3:47, 12:49, 13
Sam B 3:40, 14:27, 51
Bekah 4:20, 12:29
Jonathon 4:06, 11:34@53
Nicole S 5:02, 9:20@45, 12
Alison 3:50, 12:15@65
Meg B 4:04, 12:14@43, 9
Dianne wod 21:37@43, 7green
Shawn 14:49 Rx WOD
Olan 3:38/16:27 @95/ ?
Jeff 3:57/16:27 @95/9
Diego 4:21/16:09 @65/ 10
Kevin 3:12/14:33 @95/10
Keith 3:26/14:33@95/14
Mike T. 3:45/12:30@95 +box/43
Joe D 4:12/22:19@95/1
Tom H. 4:05/20:21@65/4
Kara 4:42/11:43@45/7 band
Becky 6:01/17:10@45#/20
Sharon 4:33/18:32@55#/7


19 comments:

  1. Regarding the comments for yesterday's blog; while they were all laughable and some true I must admit it was written by an imposter...my guess would be Danny. All good fun though...thanks

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  2. That Danny! He is always playing games. If only he would dedicate that much time to a muscle-up.

    BOOMSAUCE!

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  3. Danny- Jason & Vin...you boys and your games!

    A few birthday shouts for the week JB - Yesterday, Mike P - today, Pooch -tomorrow and Jen S on the 11th! Hope you all enjoy your day and week, keep up the hard work at CF!

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  4. Thanks, Jason! Belated b-day wishes to JB. I'm completely stoked to be part of the KOP community . . . I wish I'd started CF years ago - humbling workouts and equally supportive people make for a great mix.

    CF has changed my perspective on a number of fronts for he better . . . It has left me jaded in one respect though. Before CrossFit, if someone told me I was getting snatches for my birthday I would have been amped up . . . now that I know better, not so much.

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  5. . . oh I am so going to hell for that last comment.

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  6. ps. that last Jason Lyons post was Aimee

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  7. Happy Birthday Mike P :) You're fun to work out with and help me wake up in the morning with your energy when I do make it to a morning class.

    Happy Birthday to JB who I missed yesterday!

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  8. Mike P., Happy Birthday! It has been great having you as a regular at 6 AM. You always bring great energy and spirit. I don't know how you do it because it seems like you never rest!

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  9. Happy birthday Mike P. Hope you have a great day.

    Happy belated birthday to JB

    Sam

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  10. Laura and Mike S - many thanks for the b-day wishes . . . it's easy to get up for WODs b/c of everyone else in the class :-)

    Sam - Thanks, bro. . . . . I want to kip like you when I grow up.

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  11. Aimee:
    Vinny calls me a different name everytime I see him. You call me Keith. Jen calls me Karate....I think Jason always has it right...Byrnsey! Or Beautiful Byrnsey...OK NSM...

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  12. Happy Birthday Mike P!

    Way to represent the over 40 crowd with all of your hard work.

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  13. Well Byrnsey-- today it was Keith. How's that? Hahaha.

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  14. Aimee, I forgot my burpees. I'll do them tomorrow.

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  15. Sharon you can do them with Becky tomorrow :)

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  16. @ Howard - many thanks for the b-day wishes and the props. . . . . hope you're healing up quickly and that it will be completely . . . cant wait to see you back @ the Box!

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