11.30.2011

W.O.D. 12.1.11


Thank you to everyone who came out to support our Steve's Club KoP Team WOD!

...click here to use our Kids blog for results!




for time complete...
100 Push-ups

or

50 Handstand Push-ups

*each time you break you must run 400 meters.

Community Note:
Tonight is OPEN gym from 5:30PM - 7:30PM- Free to all members. Come to work on skill, strength or a make up WOD.

Quote:
"Go big or go home. Because it's true. What do you have to lose?"
-Eliza Dushku

Results:
100 Pushups
Mike T 9:44 20#vest (43,20,23,14)
Oleg 11:10 Rx (40/30/20/10)
Jay E 10:22 Rx (40/40/20)
Chip 21:41 Rx (35,18,12,10,8,7)
Laurenn 19:55 knees (20,20,20,20,20)
Mark C 16:44 knees
JP 18:47 knees
Rebecca 11:50 knees (40,30,20,10)
Paul F 18:48 knees (20,15,25,20,10,10)
Joe C 22:59 (Rx)
Gina 20:48 (band and knees)


50 HandStand PU
Mike V 16:10 (16,8,8,7,6,5)
Byrnsey 17:30 (10,10,4,8,7,7,4)
at

23 comments:

  1. donkeyNovember 30, 2011 at 10:16 PM

    This WOD would only take me 13 days to finish!

    ReplyDelete
  2. Mike PNovember 30, 2011 at 10:18 PM

    Why do 100 pushups when you can do 200???? Who's in for "Murph" tomorrow night?

    ReplyDelete
  3. Jen S.December 1, 2011 at 12:24 AM

    My shoulders are sooo tight...not sure this would be a good one for me right now...might opt to run in the AM instead...

    ReplyDelete
  4. Jen S.December 1, 2011 at 12:32 AM

    PS - I'm just catching up on the blog after not being able to check it for a couple days - I'm in for WOD & Wings...I requested the morning off of work so I could go :)

    ReplyDelete
  5. Jason LyonsDecember 1, 2011 at 7:25 AM

    I would be dumb enough to try the 50 HSPU. I am guessing I would run about 3600-4000m. UGH!

    ReplyDelete
  6. Chris P.December 1, 2011 at 8:25 AM

    In case people are looking for a WOD for open gym, here is the December Painstorm:

    Time to have a rematch with Jeff Martin's "Total Death"

    10 - 1 rep rounds of:

    1.5bw Deadlift
    1.25bw Back squat
    0.75bw Press

    Set up three bars and storm through for time . . . Yeah, right!!

    ReplyDelete
  7. TPDecember 1, 2011 at 8:34 AM

    7am

    100 Pushups
    Oleg 11:10 Rx (40/30/20/10)
    Jay E 10:22 Rx (40/40/20)
    Laurenn 19:55 knees
    Mark C 16:44 knees
    JP 18:47 knees
    Rebecca 11:50 knees
    Paul F 18:48 knees

    HandStand PU
    Mike V 16:10

    ReplyDelete
  8. Jason LyonsDecember 1, 2011 at 9:34 AM

    i like it p, but i cant do any of the press. lol. ummm, come se dice, "identified weakness" en espanol?

    ReplyDelete
  9. PetersonDecember 1, 2011 at 9:35 AM

    Now I'll be thinking of Eliza Dushku all morning at work. Don't tell Lindsey!

    ReplyDelete
  10. OlegDecember 1, 2011 at 10:49 AM

    Donkey - I'm excited about the private lesson with you that I won!! You're a great coach and I totally expect a miracle to happen with my deadlift and/or squat skills (and/or the much-hated DUs). we need to schedule that ASAP

    Mike P - what's "Murph"?

    ReplyDelete
  11. Steph VDecember 1, 2011 at 11:22 AM

    At tonights open gym Steve's club will be running a Team WOD that will be open to CFKOP members. Let's show the kids what are community is all about!! If you want to do the workout with the kids, be ready to go at 6:30p!

    ReplyDelete
  12. donkeyDecember 1, 2011 at 12:11 PM

    @Oleg: I'll leave my mobile # for you at the desk. I'm allergic to posting those things publicly on blogs. Get ready for some fun! And thanks for the kind words :)

    Murph:http://www.crossfit.com/mt-archive2/000881.html

    ReplyDelete
  13. Katie V.December 1, 2011 at 12:39 PM

    That was awful... 18:13 knees with 7 breaks

    ReplyDelete
  14. Mike PDecember 1, 2011 at 12:47 PM

    "Murph" . . . . for time, with a 20# weight vest . . .

    - Run 1 mile; then
    - in any order: 100 pullups, 200 pushups, 300 air squats; then
    - Run 1 mile.

    Question for those that did this in May . . . how did you do the 1 mile? Lyons Loop and then a 400?

    ReplyDelete
  15. Chris P.December 1, 2011 at 12:55 PM

    two 800s

    ReplyDelete
  16. Mike PDecember 1, 2011 at 1:49 PM

    Thanks Chris!

    ReplyDelete
  17. OlegDecember 1, 2011 at 4:50 PM

    @Donkey - got it, thanks!

    @Mike P - that. is. INSANE!! although...may be in one year... :-)

    ReplyDelete
  18. Chris P.December 1, 2011 at 8:49 PM

    If anyone is on facebook and hasn't seen my insane posting, P-Ditty and I are in a wedding photo contest and could use your help. Go to my page or the CFKOPers page to see it, thanks!

    If you didn't know, I am offering to do 5 burpees for every KoPer that likes the photo. I will do it at Festivus per Meg's suggestion!

    ReplyDelete
  19. Aimee LyonsDecember 1, 2011 at 9:06 PM

    P- I think I "liked" it, lemme know if I'm not there and I'll try it again!

    ReplyDelete
  20. Aimee LyonsDecember 1, 2011 at 9:37 PM

    A really BIG THANK YOU to all the members who came out to support Steve's Club King of Prussia. The amount of lives touched tonight can't be quantified in numbers. I'm always astounded by what happens when we come together as a community.

    If anyone is interested in sponsoring a kid please contact Aimee for details. Our big "Beat the streets" fundraiser usually occurs in May for our program...stay tuned for details.

    If you missed out tonight and want to participate in the next partner WOD we will be running one on the First Thursday of each month.

    ReplyDelete
  21. MelanieDecember 1, 2011 at 9:46 PM

    Definitely my 2 favorite photos of the night!! What a great class to watch. Truly amazing!

    ReplyDelete
  22. Aimee LyonsDecember 1, 2011 at 10:08 PM

    Mel!!!!! Yes and credit is due to the lovely photographer!!!

    ReplyDelete
  23. Mike PDecember 2, 2011 at 11:29 AM

    I'd like ot help out at the next Steve's Club WOD - assuming I'm not huddled-up on the floor crying like a little baby.

    ReplyDelete