10.12.2011

W.O.D. 10.13.11


jumpers...


Oleg - Jumping Pull-ups

Kev, Keith & Olan -Balls to the wall


Andrea overhead on the KBS!


Filthy Fifty
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#/55#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

(compare to 4.12.11)

Read:
Coaching Fitness From Scratch by Steph Vincent published recently in the CrossFit Journal.


Community Reminders:
Tonight at 6:30PM we are hosting an open house for our non-profit organization "Steve's Club King of Prussia" - Please share this letter and flyer with any Youth or Organizations who you think would qualify for our fitness program.

Quote:
"The answer to the voice in your head is YES, I can."
-Jason Lyons

Results:
Rx:
Danny - 25:08
Laura - 21:36
Dom - 26:40
Zac - 39:28
Beat Olan - 31:11
Kate - 26:54
Mike T - 38:14
Tamas - 36:14
Olan - 33:51
Keith - 32:55
Kevin - 34:39



Scaled:
Kristin T 27:58 (DC. KTE)
Nina 29:37 (+45#PP)
Meg B 28:35 (26.5kb)
John C 31:20 (S.U.)
John K 30:36 (row)
Jonathon 14:50 (1/2 reps)
Doreen 18:24 (1/2 reps)
Nicole S 17:44 (1/2 reps)
Dianne 28:44 (1/2 reps)
Bekah 13:10 (1/2 reps)
Steph - 36:37
Gabe - 29:55
Rob Ph - 29:44
Diego - 21:52
Mike P - 29:48
Kathleen - 39:35
WW - 38:27
Rachel - 38:17
Joy - 39:19
Kelly - 26:00
Tidmore - 33:53
Brad - 32:28
Tom H. - 42:23 (100SU)
Andrea B. - 28:10 (30 reps, 8 WB/18KB)
Susan - 38:33 DC
Eddie - 40:19 45#KB
Evan - 35:30 SU
Oleg - 40:57 DC
KSB - 39:41 17"
Becky - 41:45

at

7 comments:

  1. Joy NOctober 12, 2011 at 10:38 PM

    Great article Steph!

    ReplyDelete
  2. TPOctober 13, 2011 at 8:45 AM

    7am Results of the Filthy

    Fifty Rx


    Fifty Scaled
    Kristin T 27:58 (DC. KTE)
    Nina 29:37 (+45#PP)
    Meg B 28:35 (26.5kb)
    John C 31:20 (S.U.)
    John K 30:36 (row)
    Jonathon 14:50 (1/2 reps)
    Doreen 18:24 (1/2 reps)
    Nicole S 17:44 (1/2 reps)
    Dianne 28:44 (1/2 reps)
    Bekah 13:10 (1/2 reps)

    ReplyDelete
  3. TomHOctober 13, 2011 at 11:07 AM

    Steph, congrats on article. Lots of good info for anyone interesed in self-improvement let alone coaching.

    ReplyDelete
  4. Eileen BanisOctober 13, 2011 at 3:24 PM

    Steph,
    Your article will serve to inspire so many who might not give Crossfit a second chance. You are a girl I am proud to know. Well done!

    SIncerely,
    Mom aka GiGi

    ReplyDelete
  5. DorothyOctober 13, 2011 at 5:46 PM

    Olan,
    That's 10!!!
    I Challenge you to a bonus of 5 more. The loser has to sing a song or recite a poem at festivus!

    ReplyDelete
  6. VinnyOctober 13, 2011 at 6:55 PM

    4:30pm Results

    Filthy Rx'd

    Danny - 25:08
    Laura - 21:36
    Dom - 26:40
    Zac - 39:28
    Beat Olan - 31:11
    Kate - 26:54
    Mike T - 38:14

    Filthy Scaled

    Steph - 36:37
    Gabe - 29:55
    Rob Ph - 29:44
    Diego - 21:52
    Mike P - 29:48
    Kathleen - 39:35
    WW - 38:27
    Rachel - 38:17
    Joy - 39:19
    Kelly - 26:00
    Tidmore - 33:53
    Brad - 32:28

    Great job guys...Shout out to Rob Ph - crushed it tonight by beating his previous PR by 7 minutes. Gabe also had a nice PR....way to stick it out.

    ReplyDelete
  7. Stephanie VincentOctober 13, 2011 at 10:32 PM

    Thanks for all the feedback on the journal article. It was a labor of love :-)

    Thanks for everyones support of the SC openhouse tonight! There was a great turn out (due to you all spreading the word!!!)Thanks to KOP original kids gabe and dom for showing the kids just how badass crossfit is :-)

    Nice coordinated outfits keith and olan.

    Good job beat olan - I VOTE FOR A SONG!!

    aaand I feel like a truck ran me over from the last few days of WODS.

    ReplyDelete