6.19.2012

W.O.D.6.20.12

As Many Reps as Possible in 9 minutes:
1 Deadlift 135/225# 1 Pull-up;
 2 Deadlifts 135/225# 2 Pull-ups; 
3 Deadlifts 135/225# 3 Pull-ups...etc
...follow this progression until you reach 9 minutes

(score is the total number of reps completed in 9 minutes)

Cash out:
L-Sit 
(take three attempts to get to your max L-sit hold)

Community Notes:
We had originally scheduled a CF Endurance Class at 6:30PM (tonight) Wednesday 6/20, but due to the heat warnings we will be rescheduling it, sorry for any inconvenience, we are thinking about your safety.

Congratulations to Tidmore for finishing the "death race" after 60 hours...we are proud of your hard work and dedication!

Read:

Quote:
"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today."
- Pope Paul VI

Results:
Virginia 97reps, blk band, 4 sec hold
Jay E 111 Rx
Kristin T 121 Rx
Wax, 105 Rx, 32sec
Kate K 101 Rx
Nina 81 Jumping
Ellie 93, 115#, bnd
Becca 89 bnd
Lauren Mer, 100, blkbnd, 14 sec.
Paul F 110, blk bnd, 1 sec
Roni 77, 125#, floss
mike S, 69, 135#
Beth 70 (85, blue)
Ciera (135, jpu_
Tim M 107 rx
Mike W 116 (155, push ups)
Sean 73 rx
Brian 106 (185)
Chris 116 rx
Kevin 72 (185)
Cate 154 rx
Alison 102
Arin 44 (135)
Schaefer, 90 Rx
Justin R 81 (205)
JZ 81 205#
Kim C 76 105#
John C 105 Rx Strict pu, 35 sec
NAte B 68 Rx (10sec)
Kim G 67 (mf)
KSB 56 (135) 6 sec
Becky 92 Rx
Tim McC 127 (185#)
Breanna 78, band
Flounder 66 (205) :37 leg raise
Katie FM 81 (115)
Denise 89 Rx :30 ball sit
Mike P 121 Rx strict :45 L sit
JNa 53 (135/mf)
Sandy 95 (110/green) :10 L sit
Patrick 99 Rx :31 L sit
Oleg 92 Rx :22 L sit
Matt G 61 (185) :9 1 leg sit
Kathy 89 (80/band) :10 L sit
Kate C. 142 Rx :07 L sit
Conn 80 (205/vest) :36 ball sit
Borden 87 Rx :15 ball sit
Manisha 72 (83/band) :45 ball sit
Paul S. 149 Rx
Holly 59 (90/band) :38 L sit
Justin M. 85 (115/blue) :44 ball sit
Erika 90 Rx :32 L sit
Jen S. 121 Rx :46 L sit
Rachel R. 100 (135/black) :30 ball sit
Tall Dan 86 Rx :23 L sit
Pam 104 (95/black) :24 L sit
Melissa L. 110 (95/black)
Shoeless 85 Rx
Jeremy 89 (155/band)
Rachael 79 (135/mf)
Al 74 Rx
Jeff 72 (205)
Heather 72 Rx 1:08 ball sit
Travis 100 Rx
Diego 90 (185) :36 L sit
Dan M. 86 (135/band)
BJ 88 Rx :24 L sit
JP 61 (165/band) :13 L sit

14 comments:

  1. Congrats to Tidmore! Thats pure Beast Mode right there!

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  2. Just a reminder there is a 7:30 pm class... Last week BJ and Kate K had a semiprivate...come on out for Plentus of fun!

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  3. Tidmore crushed it. Woot!

    Way to go!!!

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  4. Congratulations Tidmore! Awesome accomplishment!

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  5. 6am

    Virginia 97reps, blk band, 4 sec hold
    Jay E 111 Rx
    Kristin T 121 Rx
    Wax, 105 Rx, 32sec
    Kate K 101 Rx
    Nina 81 Jumping
    Ellie 93, 115#, bnd
    Becca 89 bnd
    Lauren Mer, 100, blkbnd, 14 sec.
    Paul F 110, blk bnd, 1 sec
    Roni 77, 125#, floss
    mike S, 69, 135#

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  6. Congratulations Tidmore!!

    Happy Birthday Brian!!

    Noon results:

    Beth 70 (85, blue)
    Ciera (135, jpu_
    Tim M 107 rx
    Mike W 116 (155, push ups)
    Sean 73 rx
    Brian 106 (185)
    Chris 116 rx
    Kevin 72 (185)
    Cate 154 rx

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  7. 430

    Alison 102
    Arin 44 (135)
    Schaefer, 90 Rx
    Justin R 81 (205)
    JZ 81 205#
    Kim C 76 105#
    John C 105 Rx Strict pu, 35 sec
    NAte B 68 Rx (10sec)
    Kim G 67 (mf)
    KSB 56 (135) 6 sec
    Becky 92 Rx
    Tim McC 127 (185#)
    Breanna 78, band

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  8. Also, welcome to Tim McC in his first class. & nice deadlift form today from alot of athletes. I gave the option to work on strict pullups in the WOD, utilizing even more of the back muscles.

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  9. Tidmore - congrats! Look forward to hearing the details soon.

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  10. 5:30 "Deadlifts and Pull ups, that's what KoP is all about!"
    Flounder 66 (205) :37 leg raise
    Katie FM 81 (115)
    Denise 89 Rx :30 ball sit
    Mike P 121 Rx strict :45 L sit
    JNa 53 (135/mf)
    Sandy 95 (110/green) :10 L sit
    Patrick 99 Rx :31 L sit
    Oleg 92 Rx :22 L sit
    Matt G 61 (185) :9 1 leg sit
    Kathy 89 (80/band) :10 L sit
    Kate C. 142 Rx :07 L sit

    6:30 "usually BAC, tonight, RAC"
    Conn 80 (205/vest) :36 ball sit
    Borden 87 Rx :15 ball sit
    Manisha 72 (83/band) :45 ball sit
    Paul S. 149 Rx
    Holly 59 (90/band) :38 L sit
    Justin M. 85 (115/blue) :44 ball sit
    Erika 90 Rx :32 L sit
    Jen S. 121 Rx :46 L sit
    Rachel R. 100 (135/black) :30 ball sit
    Tall Dan 86 Rx :23 L sit
    Pam 104 (95/black) :24 L sit
    Melissa L. 110 (95/black)
    Shoeless 85 Rx
    Jeremy 89 (155/band)
    Rachael 79 (135/mf)

    7:30 "Heather and the Boys"
    Al 74 Rx
    Jeff 72 (205)
    Heather 72 Rx 1:08 ball sit
    Travis 100 Rx
    Diego 90 (185) :36 L sit
    Dan M. 86 (135/band)
    BJ 88 Rx :24 L sit
    JP 61 (165/band) :13 L sit

    Great job tonight everyone, way to keep up awesome intensity throughout the workout (some came out of the gate quicker than others, but hey, it happens). We introduced plate flips to the crowds and Big Al flipped the 45# plate in each hand! Also, big Congrats to Heather on her first Rx at KoP!

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  11. Jen S - you must be back on the zone!

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  12. haha yes i am! I've been pretty strict during the week....the weekends have been harder but have been trying to stay 100% paleo...I'm about 85/15! haha


    Tidmore & Mike P - kudos to you both....you guys are crazy badass!

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  13. Jen S was a beast tonight, great work. Heather, pretty casual about her first RX... didn't even tell anyone, geez.

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