12.09.2012

W.O.D.12.10.12

Five rounds for time of: 
7 Deadlifts (185/275#)
30 Squats 
7 Handstand push-ups 

Community Notes:
CrossFit KoP in conjunction with Coach Plentus is bringing you an 8 week "Next Level Strength" program. In this program is for Ladies ONLY (sorrry gents). For details and to sign up - click here. This program is limited to 8-10 female athletes, sign up today.  For questions email chris@crossfitkop.com.

Quote: 
"A child reminds us that playtime is an essential part of our daily routine"
~Anonymous

Results:
Kelvin 11:27 230#/Ab
Roni A. 11:19 165#
Gina S. 9.11 160#/AbPlate
Cris A. 8:47 245#
Jay E. 9:27 Rx
Mike S. 12:31 165#/Band
King 12:12 205#/Ab
Bekah 8:30 165#/Ab
Mike P. 8:32 Rx
Brian D. 8:26 165#/stinkbug
KT 14:12 155#/Ab
Rebecca 12:34 165# / AbMat/Plate
Peter 9:59 ab/SB 225#
Lauren M 13:11 SB 155#
Mark C 12:01 225#
John C. 7:33 rx
Mike W. 13:47 (sb/225#)
Sarah W. dnf
David C. 14:15 (2ab/115#)
Chip 11:20 (sb/275#)
Rinat 14:14 (1ab/275#)
Amanda 14:26 (2ab rom/103#)
Barb 12:25 (box/165#)
Ryan 14:35 Rx
Schaefer 14:58 Abmat
Sean A. 10:08 205#/SB
Jack 11:35 85#/box
Gene 11:04 Rx
Rob Ph. 12:14 275#/HSPU Rom
Travis 9:02 185#/HSPU Rom
Katerina 9:56 35#/SB
Arin 12:32 145#/Abmat
Robin 9:56 85#/SB
Megs 9:59 135#
Jessey 9:08 115#/SB
Kenny 16:51 255#
Jerry 13:37 225#
Jen S 11:41 165#/SB
Faby 10:38 225#
Jess S 12:30 145# ab
Brian R 12:35 225# ab
Sandy 11:07 125# 2ab
Denise F 8:19 115# SB
Flounder 11:11 225# SB
Oleg 11:47 275# SB
Vincent 11:17 205# SB
Dan L 14:11 Rx
Dan M 10:40 185# SB
Vinny 9:24 Rx
Keith B 11:29 Rx
Laura P 10:15 145#

at

14 comments:

  1. Mike T.December 10, 2012 at 7:12 AM

    6am - "Hits ya like a 737"

    Kelvin 11:27 230#/Ab
    Roni A. 11:19 165#
    Gina S. 9.11 160#/AbPlate
    Cris A. 8:47 245#
    Jay E. 9:27 Rx
    Mike S. 12:31 165#/Band
    King 12:12 205#/Ab
    Bekah 8:30 165#/Ab
    Mike P. 8:32 Rx
    Brian D. 8:26 165#/stinkbug
    KT 14:12 155#/Ab
    Rebecca 12:34 165# / AbMat/Plate

    Goodbye Wishes to Bekah Heim. Congrats on Graduation! Bekah is moving back to Lancaster for student teaching, then doing 1 year in Uruguay teaching English. Good Luck, Bekah!

    ReplyDelete
  2. Chris P.December 10, 2012 at 8:07 AM

    This was the 2009 Great Basin Regional Qualifier workout #2. Back then regions programmed their own workouts, so every region was different. He did extra reps since some of his squats were questionable, but still came in 1st with 5:02. The next guy? 6:46. In CF, 104 seconds is an eternity.

    ReplyDelete
  3. Laura PDecember 10, 2012 at 8:15 AM

    7am

    Peter 9:59 ab/SB 225#
    Lauren M 13:11 SB 155#
    Mark C 12:01 225#


    Good luck Bekah! Sounds like you're going to have some amazing experiences, and congrats on graduating!!

    ReplyDelete
  4. Mike PDecember 10, 2012 at 2:04 PM

    Good luck Bekah! You will be missed.

    ReplyDelete
  5. Chris P.December 10, 2012 at 2:50 PM

    the response to Next Level Strength has been overwhelming to say the least...those that have emailed or wrote questions, I will get back to you by tonight. For any others, keep submitting the form; I will make decisions by the end of the week for the group.

    ReplyDelete
  6. Keith BDecember 10, 2012 at 3:27 PM

    Stuck in traffic I will be there for 330

    ReplyDelete
  7. AnonymousDecember 10, 2012 at 3:35 PM

    Keith, don't text/blog while driving. I love you to much.

    ReplyDelete
  8. UnknownDecember 10, 2012 at 6:09 PM

    9:30
    John C. 7:33 rx
    Mike W. 13:47 (sb/225#)
    Sarah W. dnf
    David C. 14:15 (2ab/115#)
    Chip 11:20 (sb/275#)
    Rinat 14:14 (1ab/275#)
    Amanda 14:26 (2ab rom/103#)
    Barb 12:25 (box/165#)

    ReplyDelete
  9. VinnyDecember 10, 2012 at 7:49 PM

    4:30pm
    Ryan 14:35 Rx
    Schaefer 14:58 Abmat
    Sean A. 10:08 205#/SB
    Jack 11:35 85#/box
    Gene 11:04 Rx
    Rob Ph. 12:14 275#/HSPU Rom
    Travis 9:02 185#/HSPU Rom
    Katerina 9:56 35#/SB
    Arin 12:32 145#/Abmat
    Robin 9:56 85#/SB
    Megs 9:59 135#
    Jessey 9:08 115#/SB

    ReplyDelete
  10. VinnyDecember 10, 2012 at 7:50 PM

    WW 13:20 205#/SB

    ReplyDelete
  11. Keith BDecember 10, 2012 at 8:46 PM

    3:30

    Stehp I 11:09 115/box
    Becca 13:20 115 DB Press20
    Steve M 8:49 195 box
    Mark B 12:21 205 2ab
    Joy 10:45 155 SB
    Becky 8:17 125 3rnds
    Tracy 10:48 155 sb
    Shival 13:19 135 box

    6:30

    Conn 13:35 205/ab
    Mark W 9:32 123/Db press 1arm
    Kate K 9:52 135/ab
    Kate C 8:33 Rx
    Steph V :)
    Jen K 13:50 65/sb
    Breanna 11:11 123/ab
    Heather 11:28 165
    Cory 9:40 115/sb
    Sarah J 12:53 105/sb
    Matt B 11:13 225/sb
    AJ 13:19 275/ab
    Andrew Y 175/ab
    Trey 13:45 175/ab
    Big Al 15:27 225/ab
    Arun 11:40 175/sb
    Borden 16:26 225/sb
    Sam B 11:20 185/Parallette
    Jess C 12:20 155/ab
    Tidmore 10:01 215/BJ
    Maria 10:38 45/sb
    Stacy H 10:24 125/sb

    Welcome to Shival who went through his first class at 3:30 today!!

    ReplyDelete
  12. Chris P.December 10, 2012 at 9:16 PM

    Happy birthday Rachael! Where have you beeeeen?? You always have good taste in music. Hope you had/have a great day!

    ReplyDelete
    Replies
    1. RachaelDecember 11, 2012 at 2:33 AM

      Thanks Chris!! I'll be back soon. I moved closer to the gym this week so I'll be able to make more classes before work.

      Delete
  13. Tim PDecember 10, 2012 at 9:41 PM

    5:30

    SB = stinkbug
    ab = HSPU with ab mat

    Kenny 16:51 255#
    Jerry 13:37 225#
    Jen S 11:41 165#/SB
    Faby 10:38 225#
    Jess S 12:30 145# ab
    Brian R 12:35 225# ab
    Sandy 11:07 125# 2ab
    Denise F 8:19 115# SB
    Flounder 11:11 225# SB
    Oleg 11:47 275# SB
    Vincent 11:17 205# SB
    Dan L 14:11 Rx
    Dan M 10:40 185# SB
    Vinny 9:24 Rx
    Keith B 11:29 Rx
    Laura P 10:15 145#

    ReplyDelete