2.09.2012

W.O.D. 2.10.12

Push Press
5-3-3-2-1-1-1

Skill:
Flying Pull-up
Cargo Net
Bar Muscle Up
Monkey Bars

Read:
Paleo + Endurance + Crossfit = ? by L. Pappas

Community Notes:
Click here to check out our CFKoP Youth Athlete of the month- Danielle A.

There will be sectional training at 11:00AM on Saturday 2/11.

Quote:
"Nothing contributes so much to tranquilize the mind as a steady purpose–a point on which the soul may fix its intellectual eye."
– Mary Shelley
at

10 comments:

  1. MelanieFebruary 10, 2012 at 7:51 AM

    Flying pull-ups you ask? Check out htis video of Flying Fan: http://youtu.be/mulhFFOspWY

    ReplyDelete
  2. Stephanie VincentFebruary 10, 2012 at 10:10 AM

    7 people at our new Friday 7am class this AM...yay!

    6am:
    Mike P 160 PR
    Jay E 275
    Roni 78 PR
    Lee 135 PR
    Manny 125
    Mike S 110 PR
    Paul F 190 PR
    King 145 PR

    7am:
    Matt O 115
    Drew 175
    Kim 73
    Chip 145
    Peter 130
    Lauren 85 PR
    Dianne 98

    Nice work everyone! Remember drive through the heels and to make the dip,drive and press one fluid movement.

    ReplyDelete
  3. CateFebruary 10, 2012 at 1:41 PM

    9:30 & 12:00

    Keith 205
    Jeff 145
    Chris T 83
    Lisa 78
    Mike 155
    Susan 105
    Liz O 73
    Peter O 145
    Kelly 53
    Kara 93
    Jess 105
    Mark B 145
    Barb 75
    Matt G 190
    Dan L 165
    Stephany 65
    Marcel 145
    Tim M 205
    Dorothy 130
    Kate C 130
    Russell 115
    Robin 70
    Sharon 115
    Travis 155
    John C 185
    Kim 80

    Awesome work!! lots of PRS!

    ReplyDelete
  4. J CoxheadFebruary 10, 2012 at 5:41 PM

    I felt like I was at a jungle gym today with all the awesome skill work. I didn't want to leave!!!!

    ReplyDelete
  5. MelanieFebruary 10, 2012 at 7:27 PM

    5:30

    Joe 135#
    Nicole 110#
    Jamie 135# PR
    Olan 195#
    Brian 190# PR
    Breanna 73# PR
    Scott 115# PR
    Ben 145# PR
    Joy 82# PR
    Chris S 255#
    Kathleen 90# PR
    Becky 95# PR
    Nathan 73#

    6:30
    Akeem 150#
    Oleg 185# (195# PJ)
    Borden 175# PR
    Diego ouchie
    Lisa 86#
    Steph B 86#
    Nick 165#
    Sandy 75#
    Ditty 105#
    Arin 85#
    Alison 135# PR
    J-Na 75#

    Solid work tonight everyone!! And way to go Nick and Diego on getting a bar muscle up!!

    ReplyDelete
  6. SookiFebruary 10, 2012 at 7:53 PM

    we liked!!! thanks for the session, Mel

    ReplyDelete
  7. Stephanie VincentFebruary 10, 2012 at 9:06 PM

    Mel meant 4:30 & 5:30....For a minute there I thought I got out of some work :-)

    6:30p
    Melissa S 55
    Paul S 175
    Pam 95
    Shoeless Form
    Tony 225
    Melissa L. 83
    Jen s 130PR
    Mel 115
    Tim H. 165
    Randy 145
    KK 85
    Justin 165

    Thank you, Tony for the super training tip for the flying pull up. First practice a pull up with a clap at the top and then transfer that over to the flying pull up bars. Awesome.

    ReplyDelete
  8. ErnieFebruary 11, 2012 at 4:13 AM

    At least Olan did something today thank the lord!

    ReplyDelete
  9. MelanieFebruary 11, 2012 at 6:12 AM

    Oops, thank Steph . Very. Long. Week.

    ReplyDelete
  10. Lisa AFebruary 12, 2012 at 9:00 PM

    Alas, I realized that I miscalculated my push press...it should be 68lbs. not 78lbs. Gives me something to strive for, though!

    ReplyDelete