4.05.2012

W.O.D. 4.6.12



Happy Birthday Aimee!!!

It is once again time to hack the blog and update your regularly scheduled programming. Today is Aimee's 34th birthday, making her exactly 50 days older than me...old lady! I wanted to do something special for her so I have come up with another workout with all of her favorite things. However, before we get to that, I wanted to reflect on all that she has done for us in the 4 years that CFKoP has been open; many of these are estimates but you will get the point...

Number of pounds lost: greater than 3500
Number of friends gained: greater than 300
Number of lives touched: greater than 900+
Number of days added to lives: Countless
Number of communities like KoP: 0

Everyone may have their favorite coach or favorite class but you are the glue that holds this community together. Without your vision, dedication, and passion...none of us would be in the position that we are in today, especially me. I am sure that I speak for everyone when I say thank you for the countless hours you spend enriching our lives and making not only our lives better, but also the lives of those that we influence. Now I speak for myself, I love you with all of my heart and walking into your life was the best thing that ever happened to me. Enjoy your day and you better believe we are all doing burpees today!

4 Rds for time
25 Strung OHS (95/65#)
25 Strung GHD situps
25 Strung KBS (55/35#)

Coaches Note:

In addition to weight and/or reps/rounds, one can scale this workout by not stringing all of the reps.

Quote:

"I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love"
--Mother Teresa

Results:
Rx:
Aimee 14:46
Cate 14:45

Scale:
Barb: 19:45 33/18
Matt: 22:58 45/35
Mike T: 22:28 75/55
Steph V: 22:11 63/35
Alexis: 19:18 40/26
Gina: 16:40 35/26
Jen Ten: 13:39 18/15
Jeremy: 23:12 15/35
Justin: 25:28 45/44
Mike W: 18:16 3RDS 33/35
Sarah W: 12:30 2RDS 18/15
Ellie 22:15 25/26/su/ns
Rebecca 23:19 53/26/su/ns
Roni 20:53 35/35/su/ns
Sy 18:50 35/26/su/ns
Lam 23:06 65/35/ns
Becca 23:20 45/26/su/ns
Jen s. 21.38 ns
Peter 22:54 65/ns
Nicole 24:00 45/su/ns
Kathryn 16:19 30/26
Stasie 18:42 25/18
Kate (NJ) 15:42 45/35
Amy (NJ) 18:08 65/35
Pete (NJ) 19:23 95/53
Mike F 16:50 75/55
John C 18:10 95/55
Kim C 22:42 15/26
JZ 19:40 75/44
Kim G 16:12 15/26
Megs 20:44 65/35
Kate C 21:58 65/35
Alison 16:17 53/35
Jen Sch 14:35 25/26
J. King 16:59 65/45
Jay E. 17:17 Allstrung (ABmat vs GHD)
Justin R- 22:48 (45/44/AM)
Steph B. 18:17 (35/26/AM)
Olan 26:10 (65/53/GHD)
Ben 20:09 (53/35/SU) STRUNG!
Rachel 22:59 (35/35/AM)
Erika 18:30 (35/35/GHD)
Joe 21:31 (55/35/1/2 GHD/AM)
Kathleen 18:32 (35/26/AM)
Vinny 22:21 NS
Paul 23:57 65
Melissa 25:39 33/26
Rachael 20:03 35/35
Katie 24:32 35:26
Matt O. Form
Anja 16:07 20/18
Kate K. 17:56 55/26
Faby 22:57 75
KSB 20:19 35/35
Alanna 22:28 15/18
JNa 22:31 15/35


Photos:
Jenny from "Tenny" - Jen-Ten
Jeremy from Jersey!
Whoa BJ - now that's a Birthday Burpee!
Warm up Fun! Look at those long legs Kim C!


Kathryn overhead!


44 comments:

Drew said...

Happy birthday Aimee!

Alison said...

Happy Birthday!

Anonymous said...

Happy birthday, Aimee! Thank you for all the great things you do for us at Crossfit KOP! You rock!!

Mike and Sarah W

Olan said...

Happy Birthday Aimee!

Thanks for all that you do to make Crossfit KOP what it is.

Joy N said...

Happy Birthday, Aimee! Enjoy your day!

Vinny said...

Aimee, happy birthday. Could this be the hardest WOD to RX in the history of KoP?

mikefab said...

Happy Birthday Aimee. I am so happy to be a part of of Crossfit KOP. From the days at Atlas when it was a small group of people doing this "Crossfit" thing, to the community you have built today, I am proud to say I have been a part of this wonderful journey. Thanks for everything.

JZuck said...

Happy Birthday Aimee!!! Thanks for everything you continue to do to make CF KOP such a wonderful community!

Paul S said...

Well written Jason. Happy birthday Aimee!! Thanks for everything you do for all of us. KOP is a special place. You are the best. I agree with Vinny, this is going to be such a hard RX.

sharon said...

Happy Birthday Aimee, Enjoy Your Day!

Jen S. said...

Happy Happy Birthday Aimee!!!!!

:) :)

Liz said...

Aimee, enjoy!! Jas, nice post.

Tidmore said...

Happy birthday Aimee!

Howard said...

Happy Birthday Aimee! Have a great day!

Kathleen said...

Happy birthday Aimee!!! Thanks for all you do for us. Enjoy your day!

Mom aka GiGi said...

To my beautiful strong daughter Happy Birthday - so glad I can spend part of it with you. I love you so. Mom

Jen Naspinski said...

what a beautiful tribute - and all true. Crossfit KOP has made my life better, too. Happy Birthday, Aimee! You have the wonderful position of making people's lives better every day. Its truly an example of if you do what you love, great things happen. Enjoy your day!

Mark C said...

Happy Birthday, Aimee! I hope you have a great day and thanks for making KofP what it is. I always walk out feeling 10x better than when I walked in.

Megs said...

Happy birthday Aim! Proud to be one of the 300+!!! Do something special for yourself today.

Lindsey said...

Happy Birthday Aimee!! You rock!

Stasie said...

Happy Birthday Aimee! What you've built in CF KoP is extraordinary, thank you!

Workout Creator said...

Maybe you are not supposed to Rx everything. ;)

KSB said...

Happy Birthday, Aimee! Thank you for being the inspiration and role model you are! I feel blessed to be a part of the wonderful community you shaped and built.

Mike S said...

"If you build it, they will come." Aimee, thanks for having the vision to build it, and the courage to execute on the vision. Happy Birthday! Have a great day!

Anonymous said...

Happy Birthday Aimee!! Congrats on all of your success!

Sam

Unknown said...

Happy Birthday Aimee! Hope you have a great day, thanks for everything you do.

Mike P said...

Happy Birthday Aimee!!!!! Thank you for being who you are and all that you do.

Keep on keepin' on!

Mike P

Melanie said...

Happy birthday Aimee! I feel so lucky to have found not only CrossFit but CrossFit KOP. My life has changed for the better thanks to the amazing community that you have built! Our box is incredibly special and that is all thanks to your hard work and dedication in making it what it is today. I am honored to be a part of it. I hope you enjoy your day and that all of your birthday wishes come true!

Denise said...

Happy Birthday Aimee!! I hope you have an amazing day :) Thank you for everything you have done to make Crossfit KOP the place it is today.

steph said...

Happy Birthday, Aimee! You truly are an inspiration to so many. Thank you for making so much possible for so many people! Because of you and all of your efforts, I am proud to call KoP my home. Enjoy your day! :)

Lisa A said...

Happy Birthday, Aimee! Have a wonderful day!

Steph v said...

6am
Ellie 22:15 25/26/su/ns
Rebecca 23:19 53/26/su/ns

7am
Roni 20:53 35/35/su/ns
Sy 18:50 35/26/su/ns
Lam 23:06 65/35/ns
Becca 23:20 45/26/su/ns
Jen s. 21.38 ns
Peter 22:54 65/ns
NicOle 24:00 45/su/ns

Welcome back Ellie !!!!! We missed you.... So glad to have you back!! Hope you all enjoyed the egg hunt!

B said...

Happy Birthday Aimee! Thank you!
-BJ

Steph v said...

Any great community Builds from the top down. Thank you for having the courage to do the work you were born to do- because you do many lives are impacted . Have a great birthday!

There is a reason why this is Aimee's birthday wod- she will lead the way of the small number of athletes that can rock those ohs unbroken! Whoa!

Joe C said...

Happy birthday Aimee!

Ken Blackwell said...

Happy bithday Aimee! Ditto what Jason wrote, thanks for all you've done and all the lives (including mine) that you've touched. Keep at it girl!

Becca said...

Happy Birthday, Aimee!

donkey said...

Aimee: None of this awesome CFKOP would exist without you. thank you for everything you are, and everything that you do. you're the best! Enjoy your special day :)

PS: Nicely done, Jason.

Melanie said...

4:30 results:

Justin R- 22:48 (45/44/AM)
Steph B. 18:17 (35/26/AM)
Olan 26:10 (65/53/GHD)
Ben 20:09 (53/35/SU) STRUNG!
Rachel 22:59 (35/35/AM)
Erika 18:30 (35/35/GHD)
Joe 21:31 (55/35/1/2 GHD/AM)
Kathleen 18:32 (35/26/AM)
Vinny 22:21 NS

Happy birthday Aimee! The 4:30 class rocked out 34 burpees in warm-up thanks to a relay and Whip It!

shoeless said...

Happy birthday Aimee! I'm very grateful for the few chances I get to attend the classes you coach...every time you help me uncover some detail in my form that I can improve. You're one of the best and I'm so proud to be a member of your community!

J Coxhead said...

Kim c used a 35 lbs kb for Aimee's suck ass hard birthday workout. Oh happy bday aim.

Vinny said...

5:30pm

Paul 23:57 65
Melissa 25:39 33/26
Rachael 20:03 35/35
Katie 24:32 35:26
Matt O. Form
Anja 16:07 20/18
Kate K. 17:56 55/26
Faby 22:57 75
KSB 20:19 35/35
Alanna 22:28 15/18
JNa 22:31 15/35

Stringing reps added a whole dimension to the WOD today. Way to challenge yourself and push through long sets.

Anonymous said...

Happy birthday aimee! I hope you enjoy your day!
Rachael

Aimee Lyons said...

thank you all for the birthday wishes, without everyone of you I wouldn't be able to do what I love on a daily basis!

Lets keep changing the world together!

...and WOW - what a WOD,thanks Jason!