W.O.D. 2.1.12

Front Squat
1-10-1-20-1-30-1

score is total weight accumulated in each of the 7 lifts
(for example 170-155-175-135-180-125-170 = 1110)

(compare to 6.4.11)

Community Notes:
Registration starts for the 2012 Reebok CrossFit Games Open Sectional competition!! Click here to visit the 2012 Games and sign up for an account. Who should do this...EVERYONE! Click here to read more about the CrossFit games. Post to comments if you are signed up or if you need help or have questions.

Read:
Get to know Schell by C. Plentus

and
Sunday=food prep day by C. Plentus

Quote:
"All things are difficult before they are easy."
Thomas Fuller

Results:
Peter 875
Drew 1285
Mike S 735
Jon K 835
Keith: 1555
Brynsie: 965
Tim M: 1410
J Schell: 1155
Katie V: 705
Bre: 571 some ROM
Liz O: 365
Dawn: 465 Plus massive new FS PRs!
DanT: 1065
Becky: went to work :(
Erika 93/83/93/73/9343/93=571
Krista 83/73/83/63/83/38/83=506
Randy 155/125/155/95/155/75/155=915
Sam B 165/135/165/105/165/95/165=995
Faby 185/145/195/125/185/105/205=1145
Conn 185/145/205/135/215/105/205=1195
Diego 185/145/155/95/185/75/185=1025
Paul 205/155/155/95/155/75/155=995
Oleg 205/155/205/125/205/95/205=1195
Akeem 135/95/145/75/165....
Plentus 275/215/275/175/Ouchie....

Photo Results:

GORUCK

What do you get when you combine 30 adventurous souls, each toting at least 20 – 30 pounds of bricks and other miscellaneous objects (and each other) in and around (and sometimes up and down) the best a city and the surrounding environs has to offer – all in pursuit of various mission based objectives (and sometimes just for the hell of it)?


The GORUCK Challenge.

The Challenge is a team event and never a race. Inspired by Special Forces training and led by Green Berets, the Challenge builds teams and solves problems. Details are never forthcoming, but you can expect 15-20 miles, 8-10 hours , and serious Good Livin’. This being said, the Challenge is famous for under promising and over delivering.

The Challenge will push you to your limits, physically and mentally. Completing it will require maximum effort from you and your teammates, but the rewards are immeasurable.

GORUCK at CrossFit King of Prussia

CrossFit KoP is hosting a special GORUCK WOD on Sunday 3/4 at 11:00AM. This a FREE WOD open to any and all athletes/CrossFitters/GORUCKers interested in meeting the community and doing a workout. Mike P is the expert here, post to comments or find him at the box with any additional questions.

W.O.D. 1.31.12

Dianne on the Rope

Welcome to Lisa!!!

Kim - did you have your V8 today?
(oh, that's just the camera angle!)

5 rounds
45 seconds Deadlifts (225/155#)
15 seconds rest
45 seconds Double unders
15 seconds rest

Score is total number of reps completed for all rounds.

Quote:
"I never learned from a man who agreed with me."
- Robert A. Heinlein

Results:
Rx
Paul 96
Kristin T 253
Drew 118
Jay E 118
Nina 282
Kevin B 239
Mike 265
Cate 270
Aimee 301

Rob Ph 125

Keith 301

Steph V 119

John C infinity

Olan 215

P-Lentus 386
Denise 154
Conor 143
Borden 179
Shoeless 189
Kate C. 192
Mike C. 280
Kurt 266
Jen S 302
Vincent 140
Travis 125

Scaled
Gina 97 (115) DU att
Heather 122 SU
Manny 131 SU
Joy 198@135#
Lee S 199 225#/SU
Kate K 116@115# DU
Nicole S 110@145#
Roni 176@656
Lisa 287 @ 45/su
Dianne 65 @ 135
Meg B 181 @ 135
Chris T 133 @ 115
Liz O 429 @ 45/su
Kara 135 @ 115
Kim 177 @ 95
Donkey 271 @95 DUA
Schell 425 (SU)

Tim M 183 (185#)

Katie V 173 (135#)

Charles ? (95#)

Sharon 142 (135#)

Dang 127 (SU)

Linds 122 (103DUA)

Miranda 237 135#
Oleg 170 205/squats
Rachel 150 105#
Bre 290 93/su
BO 234 115#
Ken 96 115(first all du wod)
Shawn 212 155#
Nate 277 123su
Liz 201 kb sub
Lisa 95 112#
Steph B 254 103/su
Cline 162 155#
JB 184 170/su
Kathryn 424 95/su
Ben 149 140#
Faby 135 205#
Paul 475 su
Mel S. 122 45# - 1st du ever!
Jess C 143 125#
Nick 138 185#
Justin K 154 185#
JNa 101 125#
Nathan 285 45/su

Clean and Jerk Clinic

Sunday 2/19/11 from 11am-2pm

Cost: $50

Learn a detailed breakdown of this famous Olympic lift and get personalized feedback on your form. We will go over progressions of the lifts, assistance exercises, and we will also have video analysis of your C+J to analyze it in slow motion. All levels of experience are welcome, but there is a 10 person cap. Email chris@crossfitkop.com to reserve your spot.

W.O.D. 1.30.12

Congratulations to Jonathan Schell on his HUGE accomplishment!

On the minute:

Complete 5 burpees and perform max rep 25#/45# Dumbbell Push Press on the minute.

The goal is to complete 100 total DB Push Press.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many DB Push Press as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep Push Press and so on until you reach 100 total DB PP.

Score it total minutes it took to complete 100 DB PP.

Read:
Click here to view the up coming schedule.

Quote:
"When the excuses stop, the results start. There are no magic pills, only clean eating and hard work."
- J. Schell

Results:
Jay E 7:51 rx
Megs 9:43 rx
Pat 14:52 (30)
Lam 17:49 (30)
Lauren 8:43 (10)
Oleg 11:37 (25)
Peter 13:43 (25)
Chip 15:44 (25)
Meg B 8:42 (15)
Barb Z 10:39 (15)
Sarah W 14:54 (10)
Mike W 14:00 (15)*4burpees
Kara 9:57 (15)
Chris T 13:59 (15)
Cindy (VA beach) 12:42 (10)
Vincent 8:40 (35#)
Sam B 9:49 Rx
Charles 16:37 (25#)
Jason B 10:50 (45#)
Gina 8:58 (15#)
Conn 12:45 (35#)
Faby 10:49 (35#)
Randy (14:53 (25#)
Akeem 14:36 (25#)
Schell 11:40 (25#)
Katie V 7:45 (15#)
Stasie 12:57 (15#)
JNa 10:56 (15#)
Russell 17:44 (25# - 75 reps)
Robin 9:57 (10#)
Erika 9:49 (20#)
Kate C 6:58 Rx
Ditty 16:48 Rx
Paul S 12:54 Rx
Borden 11:53 (35#)
Shoeless 12:37 (30#)
Heather 5:55 (15#)
Justin K 10:50 (35#)
Luke 20:47 (25#)
Rob Ph 12:57 Rx
Byrnsie 12:51 Rx
Jackie 8:36 a (15)*squats
Nicole Mc 13:54 (10)
Keith B 12:52 Rx
Becca 12:27 (20)
Marcel 13:47 (15)*first class!
Stephany 10:00 (8)*first class!
Sharon 18:55 (20) 50 reps
Alexis 13:48 (12)
Brian R. 13:42 (35)
Josh S. 12:53 (35)
Jen Sch. 14:00 (10)
Kathleen 12:51 (15)
Rachael 11:57 (15)
Mike F. 16:38 (45# for 50 35# for 50)
Scott W 14:55 (20)
Mike L. 15:46 (20)
Anja 9:58 (8)
Olan 14:48 (35)
Jamie S: 16:57/15
Sandy: 7:57/15
John C: 10:38/Rx
Kim C: 11:04/12
Mike P: 8:52/35
Tidmore: 7:37/25
Kate K: 8:45/Rx
Jeff H: 6:55/20
Ben: 11:57/20
Nicole G: 10:01/8
Patrick: 9:56/35
Flounder: 13:50/25
DeeDee: 10:59/20
Katie FM: 11:58/15
Chris S: 10:48/Rx
Bre: 7:58/12
Diego: 8:57/30 (one arm)
Arin: 6:47/10
Laura: 5:51/Rx
Melinda D: 11:58/15
Travis: 14:43/30
Tony: 6:57/Rx/11

Photos:

February FUN facts...and dates...and the CrossFit Open!

February 1 – Registration starts for the 2012 Reebok CrossFit Games Open Sectional competition!! Click here to visit the 2012 Games and sign up for an account. Who should do this...EVERYONE! Click here to read more about the CrossFit games.

February 2 - Open gym from 5:30-7:30PM - make up missed WODs, do something new, work on skill or support our Steve's Club KoP program.

New added classes start - Thursdays 6AM, Fridays 7AM, Tuesdays 12Noon Westside.

February 4-11-18 - Sectional Training WODs at 11:00AM for those competing in the "open".

February 10-11-12 - Coaches T, P and V are hiking Mount Washington. (good luck!)

February 14th - St. Valentines Day Massacre. Bring your "Valentine" for the WOD! (compare to 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09) we will run this workout at all classes on 2.14. Valentines are welcome any and all classes on 2.14, please sign up ahead of time on MindBody!

February 15th - Fundamentals of Nutrition 6:30PM-7:30PM

February 18 - Winter combine at CF APEX. So far the athletes competing from CFKoP are Nina, Gabe, John C and Aimee. We would appreciate anyone who can come out to support us! I think sign ups are still open if anyone else wants to join in the fun!

February 19th - Clean and Jerk Clinic 11AM-2PM

February 22 – The first Open Sectional WOD (12.1) is announced!

February 24 - We will host the first Open Sectional WOD at all classes on Friday 2.24 (following this weekend the Open Sectional WOD will be performed consistently on Saturdays 3.3, 3.10, 3.17 and 3.24 in the 9AM/10AM classes and a special additional session at 11AM.

February 25-26 - CrossFit Level 1 Trainer Course at CF King of Prussia therefore the box will be closed (for regular classes); however we will host a 9AM WOD (on both Saturday 2.25 and Sunday 2.26) outdoors AKA T & P adventures at CrossFit KoP.

March 4 - 11:00AM GORUCK WOD at CrossFit KoP. Click here for more information.

April 21-22 - CrossFit Level 1 Trainer Course at CF King of Prussia therefore the box will be closed (for regular classes); however we will host a 9AM WOD (on both Saturday 4.21 and Sunday 4.22) outdoors AKA V & P adventures at CrossFit KoP.

May 4-6 - Regional Dates for the Mid-Atlantic region. Click here to read more.

W.O.D. 1.29.12

For time complete:
75/55 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75/55 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75/55 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Birthdays:
Happy Birthday to Coach Laura and Mike T!

Quote:
“It has become appallingly obvious that our technology has exceeded our humanity.”
-Albert Einstein

Results:
Pete 23:10 45/rp 5:1
Lauren 21:27 35/rp 3:1
Ditty 17:55 rr
Jen S. 18:55 Rx
Dan G 19:04
Giovanni 18:49 tp 3:1
Sandy 20:52 rp
Erika 19:45 rp
Tim M 17:16 Rx
Jamie S 19:50 rr pukie
Elyse 19:17 55/tp
Jess S 19:26 45/rp 2:1
Dianne 21:09 45/rp 3:1
Megs 18:32 tp
Jess C 25:03 self given DC...coach says Rx
Tracy 19:06 45/rp

W.O.D. 1.28.12

Push Press
5 -3- 1

then

CrossFit Games Open WOD 11.1

10 Minute AMRAP

30 Double-unders
15 Power snatches (75/55)

Read:
Paleo 101 by L. Pappas

Community Notes:
Open Sectional Training will occur at 11AM today!

Quote:
“The great thing in the world is not so much where we stand, as in what direction we are moving.”

- Oliver Wendell

Results:
Shawn 4 Rx
Flounder 4 55 SU
Beth 4 35 SU
Balmer 5 Rx
Lam 4 63
Becca 4 35 SU
Mike S. 3 53 SU
Ken 3 53 SU
Roni 5 25 SU
Matt G 4 35 SU
Doug 3 33 SU
Cate 3 (5 mins)55
Aimee 3 (5 mins)55
KT 4 Rx
Keith Rx
Heather 5 35 SU
Megs 5 45
Tracy 5 33 SU
Miranda 5 Rx
Mike V 5 FS
Danny 7 Rx
Tamas 4 65/DUA
Faby 5 SU
Shoeless 3 Rx
Katie 4 45/SU

Community reminder

Super Sectional Training on Saturday at 11AM!

See you all then!

W.O.D. 1.27.12

Matt G!

Welcome to Peter, Liz

...and Robin

chins over the bar - check!

rowing madness

(Wet) "Eva"
Five rounds for time of:
Run 800 meters
55/70# Kettlebell swing, 30 reps
30 Pull-ups

or

Rowing "Eva"
Five rounds for time of:
Row 1000 meters
55/70# Kettlebell swing, 30 reps
30 Pull-ups

Read/Video:
New Powerlifting World Record is a 13 year old girl from Colorado

and

Liver - the Paleo Superfood you should be eating

Quote:
"What impresses men is not mind, but the result of mind."
- Walter Bagehot

Results:
Eva:
Paul 47:30 26.5/jump
Oleg 47:25 4Rounds/55/Gr
John K. 45:07 44/Band
Olan 55:00 RX!
Sharon - scaleWOD
Anja 32:14 18/Squat (4rds)
Jess C. 52:38 35/MF
Alexis 34:52 26/blue (3rds)
Kevin B. 29:22 70 (3rds)
Danny S. 38:50 70 (4rds)
Nicole S. 33:59 35 (3rds)
Dan T. 37:20 44/Red (3rds)
Tim M 42:06 55
Matt G. 42:30 44/Red (3rds)
Travis 32:50 55/mf (3rds)
Katie V 45:33 green/35 (4rds)
Mike W 35:58 35/jump (3rds)
Kara 53:55 green/26
Chris T 53:55 green/26
Lisa C 50:07 G/26 (4rds)
Jen S 52:52 (Rx)
Mike F 49:57 Bl (4rds-10pu)
Russell 44:59 Bk/35 (3rds) (What a 1st class!!!)
P-Ditty 42:10 35 (3rds)
P-Lentus 42:41 (Rx)
TP 23:51 (3rds)
LP 42:40 (Rx)
Ph 50:45 G
Kathleen 36:44 Rd/35 (3rds)
BO 52:11 (Rx)
Josh S 51:14 mf/55
Brian R 41:56 55(4rds)
Justin: (3), 32:23 (55#, ROM)
Rachael: (3, row): 34:32 (35/band)
Keith: (3) 30:00 Rx
Kristin: (3) 28:14 Rx
Todd B: 58:43 Rx
Mike C: 46:26 Rx
Sam B: 39:36 Rx
Jaime (3, row): 35:30 (35, jumping)
Nick (5, row): ????
Krista (3, row): 31:32 (18, black)
Faby (5), 47:39 (55, ROM p/u)
Pam G: (5), 38:32, (26, green)
Chris B: (3): 31:05 (35, black)
Kate K: (5): 39:17 (35, green)
Randy: (3): 32:47 (45, bands)
Borden: (3): 31:51 (45, band)
Melissa (5): 42:50 (26, green)
Jay E: (3): 41:47 (75/ROM)
Kathryn: (5): 57:59 (26, black)

Rowing Eva:
Manny 37:18 HalfRounds/35/Band
Drew 52:50 35/blk
Peter 55:53 45/Band
Gina 49.56 26.5/blk
Peter O 52:33 26/jump
Liz O 46:52 18/jump
John C 47:29 55
Kim C 64:39 green/26
Sarah W 37:34 18/jump (3rds)
Robin 37:34 18/jump (3rds)
Steph B 51:48 jump/18 (4rds)
Kelly 43:00 jump/18(4rds)
Becky 53:55 ?weight
Lee 49:15 Bk/25
DeeDee 50:49 35(4rds)
Katie FM 48:38 G/26(4rds)

W.O.D. 1.26.12

Sign for PR!

Susan hits a PR!

and so does Mike T!

Sharon on a solid pull hits 270!

CF Kids have some parachute fun!

Sumo Deadlift

5-5-3-3-2-1-1

(compare to 10.18.11)

Save the Date:
Mark your calendars for June 9th! Fight Gone Bad is coming early this year. CrossFit HQ is taking the fundraiser in house and all (100%) of profits raised will go to St. Jude Children's Research Hospital.

Quote:
"If we do not hang together, we shall surely hang separately."
Benjamin Franklin

Results:
Lauren 135
Oleg 285 PR
Peter 275
Mike T 365 PR
Sharon 270
Diego 285 PR
Susan B 195
Meg B 170 PR
Becky 225 PR
Keith 415 PR
Byrnsy 345
Dianne 203 PR
Schell 345 PR
Jen Schmidt 163
Patrick 285
Mike L 195
Scott 185
Luke 315
Steph V 295
Laura 210
Lindsey 213
Mel 220
Tim H 315
Jay E 515
Shoeless Form

W.O.D. 1.25.12

complete for time:

100 Double Unders

then:
5 Rounds
7 Push Jerks (95/135#)
12 Toes through rings

Quote:
"No bird soars too high, if he soars on his own wings."
- William Blake

Results:
Gina - 18:09 - SU/55#/ROM
Paul - 13:23 - DU Att/105#/ROM
Drew - 21:10 - DU att/115#/ROM
Rachel - 20:22 - 68#/ROM
Joy - 17:48 - 45#/ROM
Mike S - 22:05 - SU/75#
Tidmore - 15:49 - SU/105#
Elyse - 13:54 - SU/75#
Alexis - 17:02 - SU/45#
Oleg - 12:32 - SU/115#
Nina - 15:21 RX
Kristin T - 12:22 RX
Rebecca S - 18:11 75#/ROM
Roni - 16:00 60#/ROM
Mark C 13:35 95/row
Stasie 13:04 su 53
Kate K 14:58 75
Sam B 7:44 rx
Charles 13:38 83
JNa 17:02 65,DUAttempts
nick 18:38 95
Shoeless 18:55 115
Borden 18:18 115 attempts
Conn 17:30 115, 6 rounds oopsie
Cline 21:51 45, rack
John C 12:47 rx
Jenn Sch 13:33 35
P 9:08 Rx
Lam 16:47 105#
Rob Ph 11:04 su/135#/ROM
Jen S. 13:15 Rx
Kathleen 18:28 65#/ROM
King 13:58 105#/att
Jeff Hi 13:53 115#
Becca 20:28 55#
Rachael 18:00 55#
Jackie 8:50 row/45#/kb swings
Matt G. 20:30 su/95#/75% toes
Mike C 10:33 Rx
Megs 14:39 90#
TP 10:19 Rx
LP 11:38 Rx
Ben 21:50 95#
Joe P 19:11 dua/95#
Tim H 16:55 95#
Sandy 15:58 su/55#
Flounder 20:40 dua/95#/rom
Ernie 13:59 115#
Tissues 17:52 Rx
Kate C. 17:57 Rx "double unders suck"
Jamie 21:00 dua/45#/rom
Akeem 18:34 95#
Patrick 13:10 su/115#
Travis 14:34 115#/scale
Justin K. 15:06 115#
Denise 18:41 75#/rom
Shawn 12:54 115#
Keith 11:25 rx
Kevin 13:41 rx
Meg B 13:25 (65)
Sarah W 19:17 (150su, 35, rom)
Mike W 20:17 (DUA, 95, rom)
Schell 17:16 (300 su, 95)
Sharon 16:48 (ghd)
Barb 14:33 (50 du, 40, rom)
Andrea 16:23 (dua, 45 rom)
Susan 12:58 (75)
Tim M 12:38 (dua)
Cate 9:53 rx

W.O.D. 1.24.12

Face off

Kim C.

Jay E.

1 Clean 1 Front Squat 1 Burpee
1 Clean 2 Front Squats 2 Burpees
1 Clean 3 Front Squats 3 Burpees
1 Clean 4 Front Squats 4 Burpees
1 Clean 5 Front Squats 5 Burpees
1 Clean 6 Front Squats 6 Burpees
1 Clean 7 Front Squats 7 Burpees
1 Clean 8 Front Squats 8 Burpees
1 Clean 9 Front Squats 9 Burpees
1 Clean 10 Front Squats 10 Burpees

*Coaches Notes : The clean will be a full squat, you must then stand and complete the Front Squats indicated in the rep scheme. Rx weight on the barbell will be 105 for ladies and 155 for men.

Read:
Muscle Spotlight - Psoas by CrossFit SouthBay

Quote:
"No man is able to make progress when he is wavering between opposite things."
- Epictetus

Results:
Rx:
Aimee 7:55
Cate 8:20
Jay E 11:08
Nina 12:44
TP 11:21
Mike F 15:47
Dorothy: 13:58
Keith 13:06
Steph 13:24
P 10:47
Vinny 10:37
Tissues 12:10
Mike C. 12:29
Kate C. 13:04


Scaled:
Gina 12:35@53
Heather 11:57@53
Steph B 13:33@53
Lee 22:35@135
Peter 9:05@65
Drew 14:34@115
Nicole S 19:01@75
Mike S 14:47@65
Donkey 11:57@75
Beth 13:37@--
Jonathan 11:33 --
Kevin B 17:01@115
Chris T 11:56@45
Susan 11:20@75
Kim C 14:48@35
John C 13:05@135
Peter O 13:24@65
Liz O 13:28@35/25
Peter L 14:13@75
Olan 15:19 @135
Anna 13:10@25
Kara 13:21@45
Tamas 13:59@115
JZ 13:59@115
Tim M 10:22@135
Megs 9:38@75
Lisa A 19:47@35
Dianne 19:14@65
Brian R 14:52@135
Gabe 15:22@115
Bre 14:40@40
Travis 17:04@115
Sharon 20:16@65
Mike T 17:25@135
Robin 15:33@35 (Happy 1st class!!!)
Denise 14:12 85
Chris S. 14:00 135
Joe P 15:52 95
Miranda 12:45 95
Jen S 16:45 95
Rachel 12:35 73
Matt G. 15:19 85
Tim H 19:50 95
Kate K 11:39 65
Josh S. 11:31 115
Jess C. 12:06 65
Diego 11:10 85
Nathan 14:30 35
Mel S 13:17 25
Paul S 14:24 65
Justin K 14:45 115
Oleg 14:27 115
Ernie 14:38 115
Faby 14:27 115
Giovanni 16:11 115-95
Doug 7:15 35
Kathy 10:45 35
Leslie 13:46 35
Linda 13:13 35

W.O.D. 1.23.12

Congratulations to Jay and Tori on the birth of their daughter Fiona Violet.
Born 1.22 at 5:01PM, at 6lbs 12 oz -- baby is doing great and so is Mom!

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Skill:
GHD Sit-up
Back Extension
Hip Extension
Hip & Back Extension

Video:
WOD Demo with Potomac CrossFit - video [wmv] [mov]

Community Notes:
Click here to read about our NEW schedule updates.

Click here to register for the Next Level 1 Trainer Course being held at CrossFit KoP.

Quote:
“Individually, we are one drop. Together, we are an ocean.”
- Ryunosuke Satoro

Results:
Oleg - 105/110
Nicole S - 65
Mark - 85/90
Lauren - 35
Barb Z - 65
Kim C. - 50
John C. - 125
Mike W. - 105
Chris T. - 65
Susan - 75
Rhonda - 60
Tamas - 115
Kara - 53
Donkey 60
Jackie 75
Keith B 137.5
Kevin 137.5
Joy 60
Becca 65
Travis 97.5
Tim M 135
Rob PH 165
Bre 60
Megs 70
Alexis 60
Jason L 140
Mark B 125
Lam 105
Nicole Mc. 45
Ben 98
Scott 75
Mike L 75
Roni 45
Kathleen 62.5
Olan 145
Dan g 135
Diego 50 (one arm DB)
Plentus 155
Krista 70
Mel 80
Matt G 145
Kate 85
Shoeless 135
Jen 45
Jess S. 53
BO 90
Flounder 120
LP 70
Patrick 155
Denise 75
Chris S. 200
Kate FM 67.5
Faby 125
Borden 135
Sandy 65
Akeem 115
Randy 105
Conn 155
Ditty 80
Vincent 145
Brian R 135
Kate K 65
Alison 95
Tidmore 115
Sam B 175
Sharon --
Nick 105
Luke 115
Melissa 55
Paul 165
Jerry 165
Kathryn 60
KSB 60
Rachel 60

9:30 crew

3:30 grinding it out!

Travis

WOD prep - courtesy of Jason L.

"The Sport of Fitness has arrived and so have some new Classes at CFKoP"

Class Announcement and A Reminder...

Exciting news! Starting Feb 2, we are adding THREE new classes to our
existing schedule:


Tuesday 12:00 noon: Westside Barbell/Strength Class, led by Donkey
Thursday 6am: Daily WOD, led by Laura
Friday 7am: Daily WOD, led by Steph

These classes are already available in MindBody for sign up--which
brings us to a gentle reminder. Please remember to reserve your spot
in MindBody before arriving at the box. We want to make sure that
we have enough coaches on hand to maximize your learning and
safety--so please sign up before you show up! If more than 25 people
arrive for class (which has been happening from time to time!), we
reserve the right to limit attendance to those who reserved a spot.
If you're not sure how to use MindBody, just ask any coach.

Thanks and enjoy the new classes!

W.O.D. 1.22.12

21-15-9
Calorie Row
Dumbbell Thruster 25#/45#
Hand Release Push-up

Quote:
"A negative attitude is like a flat tire. you are not going far unless you change it!!"
-Coach B

Results:
Linda 10:38 (15#)- 60 reps (26#)
Ditty 15:17 (Rx)- 36 reps (35#)
Mike P. 9:35 (45#)- 63 reps (55#)
Steve Z. 15:21 (15#)- 68 reps (26.5#)
Ken 14:08 (20#)- 66 reps (35#)
Jonathan 9:32 (20#)- 62 reps (26#)
Shawn 12:22 (45#)- 70 reps (35#)
Dan G. - 9:28 (35#)
Mel - 10:39 Rx
Laura - 9:40 Rx
Sarah - 13:00 (12#)
Shoeless - 11:55 (35#)
Jen - 9:39 (10#)
Justin W. - 15:31 (25#)
Pete - 10:07 (25#)
Erica - 10:47 (20#)
Justin - 11:32 (35#)
Lauren - 11:35 (15#)
Tracy - 10:27 (20#)
Jess C. - 11:51 (25#)

Super Saturday Sectional Training!

Westside Intro Class
(new Westside class staring 2/7 at 12:00 Noon)

Lost and Found...

If it's yours and it's in the photo or in the 'lost and found' box in the front room, come and get it before Friday. All will be donated as of 1/28...

thanks.

W.O.D. 1.21.12

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups

225/155 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

Saturday 1.21 Community Notes:
Open Sectional training at 11:00 AM
Westside Intro class at 12:00 PM

Quote:
"Ignorance of all things is an evil neither terrible nor excessive, nor yet the greatest of all; but great cleverness and much learning, if they be accompanied by a bad training, are a much greater misfortune."
-Plato

Results:
Rx:
Jason L. 27:47
Cate 22:44
Aimee 19:21
Danny 20:48

Scaled:
Jason B. 31:40 (2AB)
Matt G. 47:34 (135#/red/SB/SU)
Jackie 15:40 (5rds/KBS/row)
Flounder 41:52 (185/SB/B/DUA)
Travis 39:24 (45/AB/Band/DUA)
Jen S. 26:14 (Hspu -ROM)
Ronnie 34:15 (95/SB/Jump)
Joy 24:18 (6 rds)
Lam 32:30 (185/SB)
Becca 46:00 (105/band/DUA)
Giovanni 40:35 (205/AB/Blue)
Susan 28:34 (155/2AB/Red)
Amanda 30:56 (95/box/GR/SU)
Arin 19:00 (5rds - 115)
Faby 40:59 (205#- rom)
Cline 32:51 (7 rds/165#/band/knee)
Patrick 31:59 (205#/12DU)
Megs 14:02 (5rds/SB)
Erika 24:40 (115/blk/box/su)

Photos:


Patrick

Cline and Faby


Jen S and Giovanni

Lam

Paleo Kits and Crunch have arrived. The vending machine is stocked and ready to go.

W.O.D. 1.20.12

Death by 10 meters

Matching Dumbbells

&...the Butt Test!

Death by 10 Meters

Run 10 meters the first minute. 20 the second, 30 the third, etc. If you cannot complete the required distance for that round, then rest a full minute and start working the ladder back down until you reach 20 minutes total.

(compare to 7.16.10)

and then...

Lunge suicide by 10 Meters

In 7 minutes work as a team of three complete as many 10 meter stretches of walking lunges as possible. One person works at a time. Ladies 25# Dumbbells. Men 45# Dumbbells.
10 meters of walking lunges = 1
20 meters of walking lunges = 2

Read:
"Dueling Paula Deen Posts"
What can you learn from Paula Deen by L. Pappas

Paula Deen and Type II diabetes by C. Plentus

Community Notes:
Reminder Super Sectional Saturday training will occur this Saturday at 11:00AM. This is for anyone and everyone competing and registering for the "open" regardless of level and ability.

Quote:
"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard

Results:
JasonB -20
Nina- 15
Jay- 13
Manny-14
Drew - 17
Mike P- 19
MiKe S.- 15
Becca-17
Lee- 17
Gina- 15
Tidmore- 18
Kristin T.-17
Peter-?
Jonathan S 15
Jen S 16
Rakia 13
Chris T. 14
Matt G. 13
Rhonda 15
Barb Z 15
Dianne 13
Kara 14
Megs 17
Ernie 17
Dan G. 16
Lindsey 13
Rob Ph 15
Kathleen 16
Tim M 18
Mark B 16
Kevin B 19
Meg B 17
Travis 18
Keith 17
Jess C 16
Sharon 13
Andrea 13
Jason L 16
Kate K 16
Diego 14
DeeDee 14
Shoeless 17
Stephanie 13
Sam B: 17
Randy: 14
Borden: 14
Faby: 18
Cline: 16
Oleg: 14
Nick: 16
Pam: 17
Melissa: 14
Justin: 17
Tracy: 14
Dorothy 15
Olan 17
Becky 15
Rachael H. 15
Luke 12
Lisa A 11
Steph B 13
Alison 15
J. Schmidt 15
Lisa C. 13
Vinny 17

lee/jay= 16
megs/kristin/nina= 30
tidmore/jason/mikep= 23
gina/drew/peter=23
mikes/becca/manny=21
Jen S./Jonathan. Matt G = 26 @ 25#
Kara/Chris T/Barb Z = 25 @ 15#
Rakia/Rhonda/Dianne = 14 @10#
Keith/Kevin/Travis = 27 @ 45#
Tim/Ernie/Mark C. = 17 @ 45# *best horses
Dan/Rob PH/Aimee = 17 @ 45#
Jess/Kathleen/Lindsey =23 @ 15#/25#
Sharon/Andrea/Meg B = 18 @ 10#/25#
Team Long Legs (Women): 18
Team Burly Guys (2 Men): 21
Sam/Cline/Faby: 28
Oleg/Justin: 16
Tracy/Borden/Pam: 22.9
Randy/Nick/Melissa: 22.5
Olan/Luke/Vin 22 @ 45/25#
Lisa/Lisa/Steph/JenSch 23 @ 15/10#
Dorothy/Alison/Rachael/Becky 22 @ 25#

Kids:
Tyler 17
Chris 17
Robert 16
Joe 18
CB 15
Ninja 14
Jeremy 15
Josh 15
Zach 16
Skyler 14
Harry 17
Jason B 17
Big Zach 20
Netal only 13-20

Tyler/Chris/Robert 23 @ 25#
Joe/CB/Ninja 28 @ 10#
Jeremy/Josh/Kelly 26 @ 10#
Zach/Skyler/Harry 27 @ 10#
Jason B/Big Zach/Netal 28 @ 25#