2.15.2012

W.O.D. 2.16.12


The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row

*This will be completed in teams. The number of participants in each class will determine how many athletes are on each team. For an extra challenge, wear a weighted vest.

(compare to 5.1.09) or (11.28.09) or (12.30.10)

Recipe:
I love to cook (if a recipe contains about 5 main ingredients). Check out my interpretation of Butternut squash "Paleo" Lasagna.

Community Notes:
The open is less then a week away. The WOD's are being planned and standards set. Are you ready? So far CFKoP has 31 athletes signed up. Are you going to sign up? What do you have to lose? We will run the WOD as one of the daily workouts at CFKoP (either on a Friday or Saturday), you can perform the WOD if you attend on that day. If you pay the $20 click here and register you can compare your score to 26,000 + athletes across the world and possibly compete on the team or help contribute to our overall score. So... are you in?

A trip down memory lane:
Every curious where CrossFit KoP began? Click here to see what our first two boxes looked like and to view the video of our move. We encourage you all to take a trip down memory lane and view our old videos!

Quote:
“We don’t stop playing because we grow old; we grow old because we stop playing.”
- George Bernard Shaw

Results:
Sam/Mike V. 28:31 Rx+ (vest)
Gabe/Rob Ph 26:09 Rope Pulls
Steph/Dawn 30:13 Rope Pulls
Keith(vest)/Aimee(vest)/Paul 26:10 (53#kbs)
Fab/Brian R 26:55 Rope Pulls
Roni/Jen Sch 25:52 Rope Pulls
Rachael/Kathleen 29:45 Rope Pulls
Drew & King: 24:54
Kelly and Jay E: 27:21
Elyse (Rx) & Gina (Scaled): 29:09
Kristin T & Rebecca: 25:50 Scaled
Mike P & Tidmore: 29:29 Rx+30# vest
Josh & John: 27:21 Scaled
Chip & Peter: 27:19 Scaled?
Meg+Lily+Lauren: 25:33 Scaled
Tim P (20# Vest) & Oleg: 24:53 Rx
Kevin+Olan 28:05 Rx+70KB,20ftrope
Stasie+Anja 29:31 (8#/26KBS/Pulls)
Dorothy+Kate C. 23:41 (Rx+44KBS)
Joy+KSB 30:22 (10#/pulls)
Danny/MikeT/Tim M 24:31 Rx+vest,70KBS,20ft)

Photos:
Up the ropes

WOW boys those are some hot socks!


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23 comments:

  1. Mike PFebruary 15, 2012 at 10:27 PM

    Is there a recommended weight for the weight vest, or should it just be something that will suck?

    ReplyDelete
  2. Aimee LyonsFebruary 15, 2012 at 10:33 PM

    Mike for you, just something that will suck :) base it on your goals and what you want to accomplish. If I had to pick a weight I'd say between 20-30 for guys and 10-15 for ladies.

    ReplyDelete
  3. Jason LyonsFebruary 15, 2012 at 10:41 PM

    Crazy to look back on those days. It is exciting to have been there in the beginning and to have watched all of this grow. It is truly humbling and rewarding to think about the progress of all members, new, old, current, past. Thanks for the memories everyone.

    ReplyDelete
  4. Jason LyonsFebruary 15, 2012 at 10:45 PM

    I am watching this video and realizing that 95% of the gym have no idea who anyone is except for Aimee, me, Mil and Juan.

    ReplyDelete
  5. MirandaFebruary 15, 2012 at 11:15 PM

    I know who all those peeps are! What a trip down memory lane. Got a littl teary eyed watching that. Thanks for sharing. Brings back lots of memories. Love you guys!

    ReplyDelete
  6. NikkiFebruary 16, 2012 at 7:03 AM

    Steph reminded me we did this WOD together as one of her earlier WODs at CFKOP! That was a fun day - I did most of the burpees but she SAVED me on the farmer's carry. Steph - for the record, that was 11.29.09... and the gym did the WOD again on 12.30.10. I hope to see some killer times today!

    PS - even though I was about half a year late in joining, even I recognize all those peeps in the video!

    ReplyDelete
  7. donkey and timmmmmeeeeehhhhhhhFebruary 16, 2012 at 8:18 AM

    6am

    Drew & King: 24:54
    Kelly and Jay E: 27:21
    Elyse (Rx) & Gina (Scaled): 29:09
    Kristin T & Rebecca: 25:50 Scaled
    Mike P & Tidmore: 29:29 Rx+30# vest

    7am

    Josh & John: 27:21 Scaled
    Chip & Peter: 27:19 Scaled?
    Meg+Lily+Lauren: 25:33 Scaled
    Tim P (20# Vest) & Oleg: 24:53 Rx

    ReplyDelete
  8. MegsFebruary 16, 2012 at 9:05 AM

    Like Nikki, was only about 6 mo late into the beginning but I recognize all of the people.

    ReplyDelete
  9. Jason LyonsFebruary 16, 2012 at 9:43 AM

    Notice I said 95%. :P

    ReplyDelete
  10. nicole sFebruary 16, 2012 at 9:44 AM

    Absolutely great video! It made me teary eyed.

    ReplyDelete
  11. Aimee LyonsFebruary 16, 2012 at 10:02 AM

    Nicole - I know right. make sure you look at the other old vids to get a good laugh :)

    Mike P & Tidmore - Knew this one would be right up your alley!

    ReplyDelete
  12. MelanieFebruary 16, 2012 at 10:24 AM

    Cool video guys!! Newer members don't realize that you grew out of several boxes in a short period of time. It is a testament to Aimee and Jason's hard work and dedication to build this amazing community. We are even stronger in numbers and I am grateful to get to work out with and now coach so many cool people on a weekly basis!

    ReplyDelete
  13. TidmoreFebruary 16, 2012 at 10:29 AM

    Yes this one put a smile on my face last night when I saw it. Suprisingly rowing was the worst, although Mike did six of the ten rope climbs.

    ReplyDelete
  14. Jim CurranFebruary 16, 2012 at 10:53 AM

    I remember doing this under code name 'hot wheels' Sam G did most of our team requirement. I couldnt climb a rope and he said @I'm done, time to learn to climb@ ten minutes and a leg burn that lasted for three months later we finished. Good times!

    ReplyDelete
  15. Jason LyonsFebruary 16, 2012 at 11:20 AM

    Nicole, scroll down on the right below the paleo book and click on 2009 and then click on April...LOTS of good videos in there. We are all MUCH bigger!

    ReplyDelete
  16. Mike PFebruary 16, 2012 at 11:38 AM

    That. Was. Awesome.

    Can't wait to see how adding an elevation mask to equation is gonna make WODs like this funnerer.

    P.S.: What Tidmore said on rowing, with a vest it was surprisingly suckier than burpees.

    ReplyDelete
  17. MegsFebruary 16, 2012 at 12:15 PM

    Speaking of throw back....Jason do you need the lighter bar? :)

    https://www.facebook.com/photo.php?fbid=1167609311422&set=a.1167605871336.45341.1263616542&type=3&theater

    ReplyDelete
  18. Chris P.February 16, 2012 at 1:57 PM

    Jim, I'm guessing that's where the duct tape method was born from.

    ReplyDelete
  19. Tim PFebruary 16, 2012 at 2:12 PM

    Jason may have needed a lighter bar but I needed a haircut; then the shaved head + headband was born.

    ReplyDelete
  20. MegsFebruary 16, 2012 at 2:35 PM

    Tim, I doubt many people remember you with the visor and curls!!

    ReplyDelete
  21. VinnyFebruary 16, 2012 at 8:43 PM

    4:30 pm
    Sam/Mike V. 28:31 Rx+ (vest)
    Gabe/Rob Ph 26:09 Rope Pulls
    Steph/Dawn 30:13 Rope Pulls
    Keith(vest)/Aimee(vest)/Paul 26:10
    Fab/Brian R 26:55 Rope Pulls
    Roni/Jen Sch 25:52 Rope Pulls
    Rachael/Kathleen 29:45 Rope Pulls

    Great teamwork! Rachael, way to climb the rope tonight! Very impressive!

    ReplyDelete
  22. mikefabFebruary 16, 2012 at 10:34 PM

    I was there that day too. The 4:30 class was not filmed. I remember my truck sagging in the back be cause it was filled with weights. Such good times.

    ReplyDelete
  23. Jim CurranFebruary 17, 2012 at 3:09 AM

    duct tape was always in the car after that day, with a thick thermal sock to go underneath, the poor mans 'skinz'

    ReplyDelete