12.13.2011

W.O.D. 12.14.11

A special thanks to the nooners for unloading the CFKoP Christmas presents!


AMRAP in 15 minutes of:
5R/5L Pistols (one legged squat)
10 Goblet Squats (35/55#kb)
15 Lunges

Community Notes:
Are you ready for Festivus?

Are you ready for the CrossFit Open? Do you plan on joining the fun this year? Well, it's time to let the training begin. Last year we had about 40 do a portion of the WODs and about 20 completed every WOD in the open sectional! The atmosphere was amazing and competition was a lot of fun. Once again, every member of the gym is welcome to participate. Barbell strength and Westside classes are great additions to add a supplemental program to your current training. If you have additional questions ask Aimee or Jason or post to comments.

Paleo 101 with Laura Pappas and Larry Palazzolo is occurring on 12/19 at 8PM at CrossFit King of Prussia. This seminar is free for CFKoP athletes who have completed fundamentals in the last three months and have not used the Nutrition session (with Laura) from that package. For all other members the talk will be $15 and for guests $25.

Read:
Gluten: What you don't know might kill you by Mark Hyman

Quote:
"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

Results:

Pooch 7 (35#,DC)
Rebecca S 8 (pole)
Kristin T 8 Rx
Mike S 6 (35#,17")
Oleg 7 Rx
Tidmore 6 Rx
Gina 5 (26#,17")
Dianne 5 (26#,pole)
JZ 6 (45#)
Jackie 5 (26.5#, 17")
Travis 6 (35#, 13")
Josh 7 (45#, 13")
Arin 7 (17")
Dan 7 (45#, 17"+45# plate-DC)
Rachael 6 Rx
Mike Fab 6 (13" + 45# plate)
Joy 7 (26.5#, 13" + 45# plate)
Kathleen 7 (26.5#, 17" + 25# plate)
Joe 6 (45#, 17")
Chip 6 (45#, 17")
Ben 6 (45#, 17")
Ernie 7 (17")
Flounder 7 (35#, 17" + 15# plate)
Katie M. 6 (25#, 20")
Denise 7 (17")
Susan 7 (assisted pistols)
Barb 5 (25 lb, assisted pistols)
Keith 8 rx
Kevin 7 (assisted pistols)
Becky C 6 (assisted pistol on one side)
Jason Balmer 6 (35#, box)
Randy 5 (45#, 17inch box)
Conn 6 (35#, pistol scale)
Stasie 6 (?, band)
Akeem 4 (?, box)
Danielle 6 (?, box)
Dan 7
Cline 7 (45#, Box)
Chistie 8 (modified)

6 comments:

Vinny said...

6:00am results

Pooch 7 (35#,DC)
Rebecca S 8 (pole)
Kristin T 8 Rx
Mike S 6 (35#,17")
Oleg 7 Rx
Tidmore 6 Rx
Gina 5 (26#,17")
Dianne 5 (26#,pole)

Strong effort by all this morning, good progress on the pistols too - thats one move that never seems to be easy...

Chris P. said...

Strength vs endurance

http://chrispconstantlyvaried.blogspot.com

Melanie said...

4:30

JZ 6 (45#)
Jackie 5 (26.5#, 17")
Travis 6 (35#, 13")
Josh 7 (45#, 13")
Arin 7 (17")
Dan 7 (45#, 17"+45# plate-DC)
Rachael 6 Rx
Mike Fab 6 (13" + 45# plate)
Joy 7 (26.5#, 13" + 45# plate)
Kathleen 7 (26.5#, 17" + 25# plate)
Joe 6 (45#, 17")

Great job on a really tough WOD. Some some excellent pistols.

Melanie said...

5:30 results

Chip 6 (45#, 17")
Ben 6 (45#, 17")
Ernie 7 (17")
Flounder 7 (35#, 17" + 15# plate)
Katie M. 6 (25#, 20")
Denise 7 (17")

Good work gang!! And a shout out to both the 4:30 and 5:30 classes on their tabata cash out!

Cate said...

The noon results (sorry for the delaY):

Susan 7 (assisted pistols)
Barb 5 (25 lb, assisted pistols)
Keith 8 rx
Kevin 7 (assisted pistols)
Becky C 6 (assisted pistol on one side)

and the cash out: unloading the truck. nice team work!

Laura Pappas said...

6:30pm results

Jason Balmer 6 (35#, box)
Randy 5 (45#, 17inch box)
Conn 6 (35#, pistol scale)
Stasie 6 (?, band)
Akeem 4 (?, box)
Danielle 6 (?, box)
Dan 7
Cline 7 (45#, Box)
Chistie 8 (modified)

Nice tabata cash out by all: situps, pushups, and pullups...wonder why no one picked squats?