10.31.2011

W.O.D. 11.1.11

6AM - gets it done!

John K. over the Wall - 15 times in 5 minutes!


Jay E. 185 x 10 - OHS


Rebecca working on the OHS...


Overhead Squat
10-10-10-10

take 4 sets to find your 10 RM Overhead squat

(workout inspired by I.C.A)

Cash Out:
Max Wall Ascents in 5 minutes.

Quote:
"Teach yourself by your own mistakes; people learn only by error."
- William Faulkner

Results:
OHS/Wall
Rebecca S. 35#/ :) almost over the wall
Doreen 85#/3 @ 6ft
Jay E. 185#/6 @ 6ft
Mike S. 55#/2@8ft 5@6ft
John K. 95#/15@8ft
Joy 22#/ :) almost over the wall
Katie V 70/8 with box
John C 135(dc)/22 @ 8'
Tori 45/kbs
Meg B 35/6 @ 6'
Kevin B 105/18 @ 8'
Susan 45/ 4 with box
Chris T 78/6 with box
Jon S 65 Form
Peter 65 Form (6@8)
Jess S 50
Oleg 105 (8@13)
Katie 50
Ben 60(7@8)
Kate 75 (20@6)
Miranda 95 (10@6)
Shoeless 125
at

18 comments:

  1. Jason LyonsOctober 31, 2011 at 10:23 PM

    grrrrrrrr.....

    ReplyDelete
  2. Jon SchellOctober 31, 2011 at 11:19 PM

    I just got the feeling back in my 4th and 5th fingers =(

    ReplyDelete
  3. Mike PNovember 1, 2011 at 7:05 AM

    Um, no thanks . . . see you tomorrow . . . K?

    ReplyDelete
  4. Stephanie VincentNovember 1, 2011 at 9:46 AM

    This Sunday I'm facilitating a discussion about aligning the crossfit model: that the function of your body is what's most important with the beliefs about your body you have been operating under prior to Crossfit.

    For more information and to sign up, visit the link below


    http://clients.mindbodyonline.com/ws.asp?studioid=20579&stype=-8&sTG=22&sVT=15&sView=day&sTrn=100000000&sDate=11/6/2011

    ReplyDelete
  5. CateNovember 1, 2011 at 1:01 PM

    9:30 results:

    Katie V 70/8 with box
    John C 135(dc)/22 @ 8'
    Tori 45/kbs
    Meg B 35/6 @ 6'
    Kevin B 105/18 @ 8'
    Susan 45/ 4 with box
    Chris T 78/6 with box

    ReplyDelete
  6. DorothyNovember 1, 2011 at 1:12 PM

    Katie Long Socks,
    You Rock! Nice job! I'm keeping my eye on you.

    ReplyDelete
  7. AnonymousNovember 1, 2011 at 1:28 PM

    and dc means what miss cate?

    jc

    ReplyDelete
  8. Jon SchellNovember 1, 2011 at 3:11 PM

    I think my girlfriend has a stronger OHS than me.

    wut? =(

    ReplyDelete
  9. Mike PNovember 1, 2011 at 3:55 PM

    . . . . she's also prettier than you are, Schell.

    ReplyDelete
  10. donkeyNovember 1, 2011 at 4:01 PM

    JC: "DC" means "damn close". when it's applied to squats it means you didn't achieve full depth of squat (hip crease below the knee)...so you may have gotten to parallel or above it, but not below.

    ReplyDelete
  11. ByrnseyNovember 1, 2011 at 4:34 PM

    John C:

    DC really means "damn coach". For example "damn coach Aimee saw out of the corner of her eye from the other end of the box your hip crease was not below parallel"

    ReplyDelete
  12. John C.November 1, 2011 at 5:35 PM

    Can't Compete if you're doing DC reps. Thanks for the help, I didn't sign up to half ass it.

    ReplyDelete
  13. Aimee LyonsNovember 1, 2011 at 8:31 PM

    Byrnsey- Yes, that's pretty funny, was it a DC or a DC! ha!

    JC: I have watched many and been judged by many. So I've been on both sides of the equation, in competitions if there is a question - it's NO rep, I learned early on...no matter what the standard, you abide by it or it doesn't count. Rather to learn in the comfort of your gym what counts and what doesn't with a little DC then if you decide to compete and get lots of missed reps!! Luckily Jason is away or he might weigh in on this with a few more words then myself :)

    ReplyDelete
  14. Chris P.November 1, 2011 at 8:46 PM

    5:30 and 6:30
    * - first time over wall
    King 95 (10@8)*
    JZ 115 (17@8)
    Dan G form 13@8)*
    Arin 55(1@6)* yeah girl!!!
    Ernie 65 (19@8)
    Akeem 55 (?@6)
    Denise 60 (1@6)
    PDitty 75 (5@6)
    Nick 110 (20@6)
    Tim H. 65
    Erika 63
    Jess C. 68 (8@8)
    Jerry 115 (20@8)
    Jen S. 95 (11@6)
    Nathan 25 (1@6)*
    Tony 155 (26@8)
    Lisa 35 (2@6)*
    Cline 95 (22@6)
    Steph 95

    ReplyDelete
  15. Aimee LyonsNovember 1, 2011 at 8:55 PM

    Congrats to Arin for getting over the wall! I know you worked hard for that, YEAH!

    ReplyDelete
  16. ArinNovember 1, 2011 at 9:03 PM

    I love this day!

    ReplyDelete
  17. Stephanie VincentNovember 1, 2011 at 9:13 PM

    5:30 class:

    Jon S 65 Form
    Peter 65 Form (6@8)
    Jess S 50
    Oleg 105 (8@13)
    Katie 50
    Ben 60(7@8)
    Kate 75 (20@6)
    Miranda 95 (10@6)
    Shoeless 125

    Great job fighting for those active shoulders and knees out!! Welcome Jon S and Peter to CrossFit KOP!!

    ReplyDelete
  18. Jon SchellNovember 1, 2011 at 11:39 PM

    How many Jon S's can we have before we hit critical mass and go supernova?

    ReplyDelete