11.27.2011

W.O.D. 11.28.11



Helen meets Grace - Barbells for Boobs video

100 Push Press (65/95#)
100 Overhead Squats (65/95#)

Reps can be segmented and completed in any order.

(compare to 11.1.10)

Mobility Monday:
Using the wall. We'll cover how to use a wall to improve hip and leg mobility by doing a variety of wall squats and stretches. Bring concerns or questions to Jeff at 5:30 or 6:30PM.

Community Notes:
If you have recently completed Fundamentals but not done the Nutrition session, Laura and Larry will be hosting the Paleo for performance workshop at 8PM on Monday 11/28.

This Thursday is the first Thursday (12/1) of the month and therefore we are hosting an open gym free to all members from 5:30PM-7:30PM. We are also looking for members who want to do a TEAM WOD with our kids in the "Steve's Club King of Prussia" program at 6:30PM. Post to comments if you are interested.

WOD & Wings is this Saturday (12/3) at CrossFit Delaware Valley. Who's in?

"Festivus" (our holiday party) is 12/15 at 5:30PM...remember to get your "holiday" outfits ready, bring a dish, some drink and a gift under $5.00 for the exchange. We will be providing food/drink in addition to any treats that are brought to the party.

Read:
"The Best of the Best": a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.

Quote:
"I am what I am because I have made myself so."
-Obert Skye

Results:
Rx:

Aimee 12:28
Cate 12:50
Keith 22:50
Kate 23:09
Shawn 20:43
Shoeless 31:32
Rob Ph 18:25
Dorothy 20:31
Balmer 23:22

Scale:

JP 19:58 /63
Mark 18:20 /45
Lee 17:52 /75
TP 15:10 /75
Lauren 15:36 /15
Jordan 21:23 /35
Chris T 16:35 /35
Paul F 19:41 /53
Barb Z 18:49/22
Hannah 19:10/53
Beth O 16:26/22
Kara 18:06/35
Mark B 21:25
Alexis 20:55/35
Flounder 23:31/65
Rachael 18:42/50
Becca 21:24/35 and 15
Jackie 13:58
Mike F 19:31/75
Katie V 23:39/45
P-Ditty 28:18/55
Oleg 24:06/75
Kathleen 18:15/35
KT 18:55/63
Jess S 22:19/35
Travis 26:02/65
Liz 15:58/33
Ben 25:55/45
Brian R 17:26/75
Mel 19:10/45
Dan 21:36/70pp
Gabe 20:31/65
Joe C 25:03/65pp
Jen S 30:31/DC
Kevin B 19:42/75
Megs 18:53/55
Joy 17:06/22
Mike T 15:53/75
Conn 22:29/63#
Randy 29:44/63
Justin K 24:38/75
Cline 22:54/63
Amol 15:47/45
Alison 20:09/15ohs/65pp
Akeem 23:35/35
Borden 20:44/75bcksq
Kathryn 21:55/35
Kate K 16:30/35
Erika 22:02 ?
Heather S 20:58/33
Laura P 18:44/55
Gina 20:42/35pp,25ohs
Schell 19:52/95pp,bamboo ohs
Christie 15:24/35
JNa 23:23/15


Photos:

Welcome to Lauren - learning the OHS via 100 reps!
Beth - nicely done!

11 comments:

Jen S. said...

I'm in for WOD & Wings!

Miranda said...

I'll stay for the Steves Club Team WOD! Thanks for opening this up to us Big Kids too!

Laura Pappas said...

For the Paleo for Performance, all are welcome to attend - $15 for the workshop for those not in fundamentals

Laura Pappas said...

7 am Boys Club

JP 19:58 / 63#
Mark 18:20 / 45
Lee 17:52 / 75
TP 15:10 / 75

Melanie said...

Great video! So proud to be a part of this community!

Jon Schell said...

OHS? Why did it have to be OHS?!

Jason Lyons said...

to make you better at them

Aimee Lyons said...

Happy Birthday John C!

Christina - Paper Rock Scissors said...

Hi friends,

I will stop by for Festivus, purely to try to get another Muscle Mania magazine from Mike Fab. THAT was some goodness :)

Tim P said...

630 Results

Conn 22:29/63#
Randy 29:44/63
Justin K 24:38/75
Cline 22:54/63
Amol 15:47/45
Alison 20:09/15ohs/65pp
Akeem 23:35/35
Borden 20:44/75bcksq
Kathryn 21:55/35
Kate K 16:30/35
Balmer 23:22 Rx
Erika 22:02 ?
Heather S 20:58/33
Laura P 18:44/55
Gina 20:42/35pp,25ohs
Schell 19:52/95pp,bamboo ohs
Christie 15:24/35
JNa 23:23/15

Welcome to some drop in, out of town box friends. Nice fight toward the goal of 100 no matter how much those wrists were straining you got it done and pushed.

Chris P. said...

happy birthday John! hope it was a good one