10.04.2011

W.O.D. 10.5.11


"Wonder twins"

Rotate 1 minute at each station for 3 Rounds
Rest 2 minutes between rounds

Hip Extension
Ground to Shoulder Atlas Stone (90/150#)
AB-MAT Sit-up
Wall Ascent (6/8ft)
Monkey Bars
Box Jump (20/24")
Air Squat
50 ft Farmers Carry (loaded on M - 45# each side) (loaded on L - 25# each side)

Coaches Notes:
You can start at any of the stations and rotations should be done on the minute.

Community Notes:
Meet Coach Pappas tonight for CF Endurance @ 6:30pm at the Upper Merion Track.
Thursday's open gym will run from 5:30PM to 7:30PM.

Video:
Tamas gets his first Muscle Ups - 15 to be exact! Congrats Tamas!
Click here to see the video.

Quote:
"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison
at

11 comments:

  1. AnonymousOctober 4, 2011 at 10:12 PM

    5:30 Open Gym? Aw nuts! No 800m burpees for me...I should be thrilled about it but I'm not...weird....

    ReplyDelete
  2. donkeyOctober 4, 2011 at 11:57 PM

    way to go, Tamas! so happy to see this video. you don't just do something once, do you :)

    ReplyDelete
  3. VinnyOctober 5, 2011 at 7:22 AM

    6:00am

    John K
    Lee
    Dorothy
    Pooch
    Pat
    Mike S
    Nina
    Kristin T
    Bekah
    Rebecca S
    Oleg

    Awesome job this morning! 6:00am crew left nothing on the table...John K and Rebecca S, welcome to CrossFit Kop!!

    ReplyDelete
  4. TomHOctober 5, 2011 at 8:05 AM

    Tamas, great vid. Hardcore training in the basement with your head just fitting between the beams. Inspiring! Way to go -- no excuses permitted, obstacles overcome.

    ReplyDelete
  5. DorothyOctober 5, 2011 at 8:09 AM

    Nice Job Tamas! That's awesome. I love that you have a whiteboard in your little corner of the basement too. Also, I love that last smile. very inspiring.

    ReplyDelete
  6. Laura PappasOctober 5, 2011 at 9:26 AM

    Wow Tomas - 15 muscle ups!! Awesome work.

    Anyone interested in the Pocono Mountain Half Ironman recap - check out my blog post - most photos are from Coach Chris!
    http://laurapappasblog.blogspot.com/

    ReplyDelete
  7. Mike POctober 5, 2011 at 12:19 PM

    Nice work Tamas!

    ReplyDelete
  8. CateOctober 5, 2011 at 1:32 PM

    a lot of hard work from the noon class!!

    Mark (welcome!)
    Keith
    Kevin B
    Becky
    Tom H
    Kyle
    Jonathan
    Kara

    lots of pr's on the stones but a special shout out to Kevin B for his first time on the 150 lb stone!

    ReplyDelete
  9. Mike POctober 5, 2011 at 8:29 PM

    I looooooooooooooooooooooove these type of WODs!

    ReplyDelete
  10. Chris P.October 5, 2011 at 9:55 PM

    5:30 and 6:30 One Word

    Athletes scored themselves with one word. No hyphens and no contractions. Compound words allowed. (Some applied that rule liberally)

    Paige "Phils"
    Shawn "Sal"
    James "Cadillac"
    Flounder "Griptastic"
    Kate "bleh"
    Sandy "awesomesauce"
    Mike P. n/a but coach appointed "Doubletime"
    Lizzie "mono"
    Borden "BLAAAAAAAAARGH!!!!!"
    "Xtra" Randy
    Ernie "nipples"
    Sharon "backnanamous"
    Minjoo "oorah!"
    Conn "snow"
    Zac "prestigeworldwide"
    Akeem "speechless"
    Sheng Ching "waddle"
    Miranda "BAMF"
    Josh "Kamari"
    Justin K. "wowsers"

    not every round had perfect rotations, but I'd rather a little confusion with high intensity than the opposite. nice work folks, esp. those getting over the wall for the first time.

    ReplyDelete
  11. Mike POctober 5, 2011 at 10:09 PM

    @ Kate . . . "bleh"???! Really??? That was some serious badassery! Getting over the 8ft wall was pretty damn impressive.

    ReplyDelete