W.O.D.7.1.13

 Working to perfect the SNATCH!!!

Snatch

1-1-1-1-1-1-1

Cash out:
Max Rep Snatches at 60% of your 1RM for 4 Minutes.

Community Notes:
On July 4th we will run one special team WOD at 10:00AM.  This counts as a regular class for members but Friends and Family are welcome as free drop ins! All other classes that day will be cancelled.

Quote:

"Without pain, there would be no suffering, without suffering we would never learn from our mistakes. To make it right, pain and suffering is the key to all windows, without it, there is no way of life." 

-Angelina Jolie

Results:
Peterson 135#, 25
KT 100#, 21
Mike S. 73# form, 20
Kathleen 60#, 20
Wax 145#, 20
Klutch 145#, 21
Chip 175/24
Nick 105/18
Pete 125/27
King 115/27
Dayna 35/18
Kara 60/17
Beth O 22.5/18
Barb 40/17
Diane 103/18
Steph 35/18
Sue 35/13
Susan 55/13
Bob 25/18
Alona 70/19
Justin H. 170 PR, 25
Justin R. 125, 21
Smizzy Scaled, 112
Brian R. 135, 25
Chris F. Form, 30
Joe G. Form, 32
Sara 50 PR, 22
Sandeep form/15
Keith 215PR/26
Jill 33/29
Shawna 25/40
Ryan S. 135/28
Hector 135PR/21
Faby 200PR/14
Oleg 155PR/20
Shawn T. 145 PR/21
Patrick 165/29
Ryan 245/18
Joe C 135/14
Roman 125/15
Fran form/35
Taryn 73/36
Arieanne form/14
Sharon 75/:)
Johnny 135/16
Gene 205
Vinny 205
Albert 155/22
Matt B 135/19
Jim 185PR!/20
Dave 140/18
Kevin form
Melissa 55/24
Kate C 120PR
Laura 100/28
Matt G 175PR/20
Tom 140/22
Joe Colo 115/16
Bridget 60/34
Shannon 65/42
Maria 45/15
Tracy 50/16
Kelly 70/17
Conn 135/15
Breanna 90PR!/20

W.O.D.6.30.13

3 Rounds for time of:

Run 800M

100 Double Unders

50 Air Squats

Community Notes:

Today's classes will be held at the Annex.

Quote:

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment." 

-Jim Rohn

Results:
John Mc 28:54 su
Erika 26:39 su
Jackie 30:18 su
Lam(no 'b') 25:45 Rx
Manisha 26:36 su 400's
Johnny 27:00 Rx
Rachel 27:28 Rx
Jody 28:49 su
Tom 25:15 su
Peter 20:14 Rx
Cline 37:49 3rnd 1/2 reps

W.O.D.6.29.13

21-15-9

Deadlift 315#/205#

Box Jump 30"/24"

(compare to 6.6.11)  

Community Notes:
Classes today (6.29) and tomorrow (6.30) will be held at the Annex. The preschool kids class at 10 AM will be cancelled today.


Quote:

"History, despite its wrenching pain, cannot be unlived, but if faced with courage, need not be lived again."

-Maya Angelou

Results:
Steve Z 9:15 #135
Flounder 9:05 #185 24'
Lauren 8:13 #155 20'
Jill 9:58 #105 20'
Erika 5:42 #125 20'
Jason 9:04 #155 24'
Ali 5:36 #100 20'
Kim G 6:11 #135 20'
Shannan 5:44 #105 24'
Diane 7:55 SU
Patrick 7:09 #245
Justin H. 9:36 #225
Alona 6:17 #145
Balmer 6:50 RX
Rachel 5:48 #65
Greg 8:25 #150
Sharon 5:15 #125
Karen 5:06 #65
Jess C. 8:13 #145 24'
Seshu 7:28 #125
Sue L. 8:32 #65
Sharon 11:11 RX

W.O.D.6.28.13

Run 400 Meters

21-15-9

Back Squat (95/135#)

Push Jerk (95/135#)

GHD Sit up

Run 400 Meters

Community Notes:

All weekend classes will be held at the Annex.  There will be no Preschool class at 10 AM on Saturday,

---

"Hope For Cures: A Family Event" with Jerry Hill - [video]

CrossFit KoP is participating in Hope for Cures on July 6th in all classes.  Click here to donate today.

Quote: 

"Criticism may not be agreeable, but it is necessary. It fulfils the same function as pain in the human body. It calls attention to an unhealthy state of things."

Winston Churchill

Results:
Jen S 15:07 ROW
Ryan 11:48 RX
Balmer 12:52 RX
Joy 19:18 Atlas
Chris D 20:32
Jill 22:13 Box
Diane 22:00 Row
Joe 19:40 #115
Natalia 16:15 #55
Justin 16:28 RX
Steph B. 21:07 #85
Patrick 17:44 RX
Derreck 20:08 RX
Peterson 14:10 #105
Stacy 25:04 #60
Shawna 17:31
Oleg 20:56 RX
Jessi 22:50 #45
LP 14:18 RX
Alison 11:07 Scale
Johnny K. 18:51 RX
Jess S 16:17 #45
Rachel R. 12:48 #48
Seshu 16:46 (55ab)
Brian 15:58 (115#)
Jim C 17:20 (Rx)
Mike P 19:41 (Rx)
Nick T 19:36 (83rom)
Tracy O 15:21 (53ab)
Dave N 17:35 (95ab)
James M 16:50 (95rom)
Becky 18:06 (scale)
Megs 16:30 70#RusKBS for PJ
Nora 17:20 55,SU
Alona 18:57 83
Becca 23:07 65, SU
Jodi 15:490 35#RusKBS for PH/SU
Klutch 15:56 Rx
Ellie 16:38 73,SU Floor
Mike S 22:58 85,SU
Kathleen 20:22 75,SU
King 19:56 Rx Floor
Diane 19:47 Rx
Dayna 16;57 45,SU
Peter 17:59 Rx
Lauren 20:38 85, SU
Rebecca 16:03 65, SU
Dinger 17:57 95, SU
Chip 17:30 SU
Rich 18:14 45,Su
Gina 15:08 75,Su
Steph C 18:31 55,Su
Beth O 14:27 22,KBS, Airdyne
Vin 13:18 Rx, Floor
Sarah 17:09 53, SU
Arin 14:43 75, SU
Barb 18:52 75, Floor
Chris T 17:03 63, SU
Kara 17:20 63, su
Susan 14:27 75, Su, Floor
Aimee 12:30 Airdyne, 45PJ, SU
Mark B 19:04 95#
Justin 21:54 Rx
Rinat 21:09 115#
Roni 23:55 75#

W.O.D.6.27.13

 CrossFit Endurance

Welcome to Chris F!

Clean and Jerk 

1-1-1-1-1-1-1

Cash out:

3 Clean and jerks on the minute for 7 Minutes at 75% of your 1 RM.

Quote: 

"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center." 

- Kurt Vonnegut

Results:
Kathleen 110 PR!!!
Matt B 185
King 205
KT 135
Rebecca 108
Lauren M 115
Chip 245
Mark C 190
Nick Ch 205 PR!!
Nick Tay 145
Megs form
Dayna 35 form
Chris D 125 form
Chris F 165 PR
Allison B 95 PR
Sharon 115
Sam M 135
Justin H 210 PR
Keith 225
Steph C 55
Sue 35
Alison K 145
Beth O 22.5
Kara 93
Sarah S 73 PR
Fran 30
Gina 110
Wax 205
Jessey 90
Faby 225
Nora 95
Kate K. 150
Justin 225 PR
Roman 180 PR
Ryan 315 PR
Sarah J. 95
Manisha 65
Matt 215
Brett 195
Jason 110
Brian R. 205
Sandy 95 PR
Doug 75
Patrick 205
Kelly 100
Jill 80
Tobin 225
Becky 100

W.O.D.6.26.13

For time:

50 Ring Dips

Run 400 meters or Row 500 Meters

50 Push-ups

Run 400 meters or Row 500 Meters

50 Handstand push-ups

Run 400 meters or Row 500 Meters

Community Notes:
All weekend classes (on 6/29 and 6/30) will be held at he Annex!

Quote:

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."

- Thomas Jefferson

Results:
Roni 23:54 scale
King 23:17 SB
KT 25:00 (less 37 hspu)
Lam 25:00 band (less 41 SB)
Pete 23:30 SB
Rebecca 22:08 scale
Kim 24:54 scale
Pat Pad 22:26 band/Rom
Mike S 24:48 scale
Dave N 25:00 scale (less 400M)
Susan 17:01 SC
Alison K. 13:50 1/2
Steph C. 18:12 SC
Diane 14:18 1/2
David 15:16 SC
Nick Z. 13:01 SC
Beth 22:45 SC
Sue L. 20:25 1/2
Bre 18:35 SC
Hector 30:26 (ab)
Chris F 29:19 (scale)
P 25:30 Rx
Kyle W 21:59 (scale)
Becky 27:24 band
Killlla 33:29 (abs)
Ryan 19:32 (SB)
Travis 28:18 (scale)
Sam B 16:27 Rx (some people think he did half reps)
Heather 22:12 scale
Shawna 20:05 scale
Jess S 27:39 scale
Mark B 21:26 scale
Jill 21:06 scale
Nora 21:15 scale
Joe P 21:26 scale
Bill 26:29 scale
Miranda 26:35 scale
Oleg 18:59 scale
Vinny 29:31 Rx
Faby 28:31 ROM
Derreck 22:03 scale
Borden 22:38 scale
Johnny 29:52 scale
Ryan P 21:37 scale
Melissa 24:14 scale
Conn 19:30 scale
Pablo 28:31 scale
Deedee 28:22 scale row
Ditty 26:40 scale row
Kate C 35:42 Rx
Maria 26:30 scale
Seshu 30:13 scale
Bridget 28:16 scale
Justin h 38:26 rx/run
Sharon 31:36 run/scale
Dianne 20:38 run/half/scale
Natalia 20:48 row500/scale/half reps
Sam m 28:39 run/rom on rd/hspu
Jack 24:49 run/scale 

W.O.D.6.25.13

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs*
7 Toes to bar
9 Box jumps, 24/30" box

WOD Demo with CrossFit 215 - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] 

*Note the video these are the "wall climbs" where you walk up the wall.

(compare to 9.24.12)  

Quote:

"Courage is the discovery of knowing you may not win, and trying to when you can loose."

-Krause

Results:
Megs 22:20 20"
Keith 16:26 Rx
KT 18:03 sub GHD
Alona 25:40 ROM wall climbs
Becca 20:45 scale, 4rds
Lauren M 25:21 scale
Peter 22:50 Rx
Susan 21:09 (5)
Nick Z. 21:16 SC
Chip 27:05 SC
Tim McC. 15:49RX
Jack R. 24:36 SC
Joy 18:52 SC
Kara 20:15 SC
Sue L. 20:16 SC
Jill 23:37 20"/SC
Sharon 24:58 4 Rds
Justin H. 21:39 Rx
Derreck 30:19 Rx
Klutch 20:39 Rx
Luke 23:02 5rounds
Nora 30:08 rom t2b
Ryan S 25:37 ROM wc
Ben 27:30 24" T2B scale
Nancy 27:10 17" step up T2B scale
Tidmore 13:52 25"
Hector 26:18 ROM wall climb
Dee 19:56 Kick Up Holds
Jeremy 25:32 step up
Kate C 20:55 Rx
Matt B 26:40 25"
Johnny 19:50 Rx
Greg 27:28 25"
Seshu 224:12 ROM wall climb
Travis 20:24 Rx

W.O.D.6.24.13

Skill:

Heaving Snatch Balance

2-2-2-2-2

Conditioning:

With 60% of your 2RM Snatch Balance complete the following for time:

50 KB Swings

10 Snatch Balance

40 KB Swings

8 Snatch Balance

30 KB Swings

6 Snatch Balance

20 KB Swings

4 Snatch Balance

10 KB Swings

2 Snatch Balance

(compare to 2.1.11)

(compare to 9.18.11)

(compare to 6.22.10)

 

Quote:

"Perseverance is the hard work you do after you get tired of doing the hard work you already did." -Newt Gingrich

Results:
Wax 115# / 11:35 Rx
Roni 78# / 12:31 Rx
Jen K 43# / 13:37 (23#,18#)
Lam 145# / 19:54 Rx
Klutch 115# / 13:59 Rx
Cris A. 160# / 15:00 Rx
Vin 165# / DNF
KT 85# / 10:18 Rx
Kathleen 68# / 16:15 Rx
Mike S. 85# /19:34 (35#)
Megs 65# / 9:29 (45#, 35#)
Ryan B. 185 / 13:05 Rx
Andrea 70 / 9:39 (45#)
Kate C. 85# / 11:36 Rx
Chip 185# 17:09
Peter 125# 12:29 rx
Mark 135# 12:47 rx
Jonathan 73/11:43
Susan 53/13:46
Sue L. PVC-form/12:00
Beth O. 30/14:04 (18#)
David C 73/12:23
Diane 93/ 10:45 Rx
Fran 20/PVC 12:00
Steph 35/10:55
Alison 93/9:18 Rx
Barb 30 form/14:40
John M 65#, 17:19 (45#)
Bre 75#, 14:22 Rx
Tom 55#, 15:50 (35#)
Sarah S 55#, 14:07 (18#)
Tracy O 55#, 13:38 (26#)
Taryn 63#, 15:00 (18#)
Keisha 35#, 13:15
Sharon, 35#, 14:57
Mike Fab 105#, 13:00
Joe G 45#, 17:15
Chris D 65#, 17:05
Ph 185#, 14:40
Manisha 30#, 14:45
Fayth 55#, 13:40
Becky C 45#
LP 95#
Ryan 95#
Nick C 150#
Oleg 155#
Jill - 50#
Shawna - ouchie
Shawn T ?
Mel 90
Brett 125 15:44 Rx
Shannon 60 11:11 (partner Maria)
Conn 135 14:55
Dee 85 9:28 (partner Heather)
Sam M 125 15:49
Kate K 105 10:58 Rx
Gene 195 DNA
Borden 115 14:54
Erika 75 14:43 rom
Maria 35 11:11 (partner Shannon)
Jackie 95 14:14 rom
Heather 55 9:28 ( partner Dee)
Faby 155 14:55 Rx
Dave N 135 22:00 Cap
Pablo 65 16:41
Seshu 78 15:57 26#
Joe Col 85 8:31(partner Luke) rom
Luke 125 8:31 (partner Joe Col)
Nick T 70 18:00

W.O.D.6.23.13

Sumo Deadlift

2-2-2-2-2-2-2

Weighted Pull-up

1-1-1-1-1-1-1

Community Notes:
Good luck to Coach Tim competing in the Philly Triathlon today!

Next weekend, (6/29-6/30) ALL classes will be held at the Annex. CrossFit KoP (Main) will be hosting a level 1 seminar. The Preschool class at 10AM on Saturday will be cancelled.

On July 4th CFKoP will open at 10:00AM (only) and will be hosting a special TEAM Workout.

Quote:

"Football is like life - it requires perseverance, self-denial, hard work, sacrifice, dedication and respect for authority."

-Vince Lombardi

Results:
Lauren 205PR/1 Kipping
Tracy 153/blue
John M. 275Pr/black
Keith 435/88
Jess S. 165/purple
Shannon 165Pr/blue
Greg 265Pr/20
Johnny 335Pr/60
Tim M. 395 Pr/70

W.O.D.6.22.13

“Hamburguesa”

5 pull ups
10 push ups
15 squats
200m run
21 KBS
12 Pull ups
400M run
75 wall balls
400m run
12 pull ups
21 KBS
200m run
15 squat
10 push ups
5 pull ups

(compare to 9.30.09) 

Quote:

"Sweat is the cologne of accomplishment." 

 -Heywood Hale Broun

Quote:
Megs 19:30 9'
Jim C 15:59
Arin 27:10
Balmer 12:50
J.I. 21:48
Susan 21:49
Flounder 23:06
Anne 24:02
Matt 21:12
Patrick 17:05
Bob 25:40
JNA 20:47
Alison 21:27
Jeremy 25:20
Jason 26:42
Manisha 24:03
Greg E. 31:09
Erika 23:21
Wegman 18:36
Mark C. 18:33
Pete 16:43
Derreck 24:58 SB
Steve Z. 24:43
Barb 25:44
Sharon 29:12SC
Joe G. 31:12
Alison 20:48
Diane 23:28
Dave 27:07

W.O.D.6.21.13

AMRAP in 15 Minutes:

5 Bar Muscle Ups

10 Squat Cleans (75/115#)

Cash out:

400 Meter body Weight Sled Pull

Community Reminders:

Our Summer Schedule starts this evening, we will offer a 3:30, 4:30 and 5:30 CrossFit Class followed by a 6:30 Barbell Strength Class. There will be no 7:30PM class throughout the summer.

Quote:

"Today's accomplishments were yesterday's impossibilities."

-Robert H. Schuller

Results:
Bre 5 + 4 (65/jmu) (3:45 for 200M)
Barb 6 + 3 (55/jmu) (3:58 100M)
Mike T 4 + 8 Rx (6:07 400M)
Sarah S 5 (45/jmu)  (5:00 200M)
Dianne 4+3 (35#/jmu)
Alison 5 + 5 (jmu) (5:39 200M)
Brian R 6+3 (95#box13") 7:41
Dave N 5+3 (85#box17") 6:36
Sue L 3+4 #35
Steph C 4 #55
Jill 3+15 #55
JZ 5 somethin
Sharon 3+11
Jason I 4+ 11 (45/sc), 10:25 rx+
Jill c 5+ 14 (45/sc), 4:50 (90)
Jody :), 8:54
Shawna :) (15/sc), ?
Kate c 3+14 (115/sc)
Miranda 5+5 (sc), 9:30
Melanie 5+5 (sc), 9:56
Ryan s. 4+ 12 (105/sc), ?
Kyle w. 5+ 8 (115/sc) 

CrossFit Endurance with Coach Tim

3 sets: 

300m (moderate effort) 

rest 2:00 

200m (moderate effort) 

rest 2:00 

150 race! 

rest 3min 

But on last set..... max pushups as soon as you cross the finish line!

Mobility recap 6/19

Due to the high volume of movements that involve the core muscles (abdominals, lower back, hip flexors and diaphragm) it is recommended to keep these muscles well maintained and "loose". Where as, they play a critical role in the stability of your posture, which carries over into your movement form and execution.

Extension of a Psoas Flavor

Jill Miller Gut smash/Psoas hell 

The QL is not a bone  

High hamstring pain/Glute Mash  

Super floss high hamstring track and mash (w/compression bands)

There is no set time to work on mobility. Whether it's before a workout, after, or in your living room in front of the television. Grab a roller or lacrosse ball and start mashing. 

On Saturday 6/22, Gene will be going over the muscles of the hips and legs. If you're looking to improve form and position within the back squat, front squat and overhead squat then I strongly recommend being present. Hope to see you all there! 

Quote: 

"All human beings should be able to perform basic maintenance on themselves"

-Kelly Starrett

W.O.D.6.20.13

"Welcome Kiesha"

10 rounds for time of:
3 Handstand push-ups
  6 Deadlifts (155/225#)

12 Burpees
24 Double-unders

Quote:

“It is the difference of opinion that makes horse races. ”

— Mark Twain

Results:
Peterson 26:00 8 rounds (HSPU/HSPU-att)
Nancy 20:00 practice rounds
Nora 25:00 (8 rounds)
Mike S 25:00 (6 rounds)
Megs 24:20 Rx
Peter W 22:46 (stinkbugs)
Alex L 25:42 (165#)
Fran 7 Rds in 25:00 (63#/PU/SU)
Jack 5 Rds in 25:00 (SU/12/DU)
Sam M 7 Rds in 25:00 (12 DU)
Steph 8 Rds in 25:00 (SB/SU)
Jonathan 8 Rds in 25:00/ 2 AB
Keisha 6 Rds in 25:00 (95/12DUA/SB)
Tori 8 Rds in 25:00 (83#/2AB/12DU)
Jim C 28:40 Rx
Jz 14:04 5rnds 165
Plentus 23:23 Rx
Gavin 7 155 su
Smizzy 8 125 ab su
Fayth 8 125 su 3ab
PH 25:12 SB SU
Nick C 6 205
Manisha 6 83 SB box
Breanna 9 scale
Joe C 8 205 ab
Sharon 5 sb
Heather 8 su ab
Jess 6 su 125
Klutch 8 Rx
Derreck 7 SB
Alison 7 ab+plate
Joe Col 9 su ab 135
Rachel R 9 hspu scale
Jill 95 8 sb su
Ben 83 6 sb/su
tom 135 8 ku/su
Patrick 7 Rx

W.O.D.6.19.13

"The Leopards"

Push Press

5-5-3-3-1-1-1

then @ 70% of your new 1RM

AMRAP in 5 minutes

10 Push Press

10 Front Rack Lunges

Community Notes:

Mobility with Gene is today at 6:30PM at the Annex.

CrossFit Endurance will occur this Thursday at 5:30PM at the Upper Merion Track.

 

The Summer Schedule starts this Friday 6/21.

Community Events:
"HOPE FOR CURES" is coming up on July 6th at the 9/10AM classes and you better believe that KOP will be taking part! Click here for info on the event and/or how to donate.

The WOD is:
THREE ROUNDS OF:
BURPEES 75 POUND POWER SNATCH
BOX JUMP, 24"
BOX 75 POUND THRUSTER
CHEST TO BAR PULL-UPS
*FGB style 1:00 at each station, 1:00 rest between rounds

Hope to see you all at the box that day to support CrossFit Inc. and their commitment to be a driving force in finding Cures for catastrophic children's illnesses.

Quote:

"The most glorious moments in your life are not the so-called days of success, but rather those days when out of dejection and despair you feel rise in you a challenge to life, and the promise of future accomplishments."

-Gustave Flaubert

Results:
King 185, 38
Ryan 145, 43
Gene 260, 27
Ryan B 305, 31
Becky 90, ?
Sharon 120, 35
Anne 75#/25
Pete 160#/60
Jody 85#/56
Matt 205#/26
Todd 195#/65
Gina 98#/50
KT 135#/48
Roni 93#/42
Wax 205#/27
Cris 175#/ouchie
Rebecca 93#/57
Kim G 98#/45
Dinger 145#/56
Kathleen 98#/44
Alona 103#/46
Sue 75/57
Steph C. 75/80
Jonathan 185PR/60
David 135/35
Kara 75/50
Joy 125FS/48
Diane 175PR/65
Lisa S 65# 60
Seshu 120#
Sam B 205#
Jill H
Taryn 90# 25
Bridget 80#
Brett 175#
Patrick 195/32
Tim O 185/36
Tom C 145/35
Ben 130/14
Tracy 88/50
Nora 88/55
Oleg 195 PR/35
Roman 170/50
Shauna form
Dave 170/47
Smizzy 80PR/56
Gavin 105/58
Jen S 105/96 scaled
Brian R 195/32
Conn 205/60 scale
Al 225/38
Ryan P 145/41
Matt O 205/22
Melissa 80/44
Kelly 95/20
Maria 70/48
Deedee 115/48
Borden 185/57

Sugar: The Sneaky Reality of Addiction and How You Can Beat It

Join CFKoP and Jennifer Fugo on Wednesday July 24th at 6:30PM as she presents a special workshop-Sugar: The Sneaky Reality of Addiction and How You Can Beat It.  This is a FREE seminar for CFKoP members.

Sugar's in just about everything these days and most of us are addicted.  Whether you don't care about your diet or you're a health nut, the concept of sugar moderation is completely meaningless to most.  Though sugar is clearly marked on many food products, you may have noticed that it's measured in grams.  Practically-speaking, this is one of the many ways that food companies prevent you from easily knowing how much you eat.  

What's worse is that the microbes in your gut have been trained since childhood to seek out sugary sources while your cells are dealing with the blood sugar roller coaster.  Plus, your liver can become seriously compromised even from overeating fruit (despite the sugar being "natural"). 

During this presentation, you will learn exactly what sugar addiction really looks like and why you can't just be concerned with sugar consumption.  Plus, you'll see why sugar is so disastrous for your body's gut, hormones and liver.  Jennifer will demystify the world of grams and tell you how to figure out the amount of sugar you eat on a daily basis (even if it's from fruit) and what the recommended guidelines are to keep sugar consumption at moderate levels.  You'll also leave having a better understanding about some more nutritious natural sweeteners as well as the pros and cons of each.

Fun, engaging and dynamic, expect to learn a lot and get your questions answered about sugar.

Click here to register today!

About the presenter:

Jennifer Fugo, CHC is a certified gluten-free health coach and founder of Gluten Free School, an online resource for those seeking a truthful and empowering perspective about living a healthy gluten-free life.  As the co-founder of the popular Gluten-Free Sugar Cleanse, Jennifer has helped nearly 300 people in the last year kick their gluten-free sugar addiction.  She coaches private clients as well as larger group programs through her websites on healthy, gluten-free living as well as lectures at conventions on these topics.  Jennifer has been featured in Yahoo News, CNN, eHow and Philadelphia Magazine.

Mobility recap 6/17

The videos of the stretches and mashes that were demonstrated on Monday 6/17 at Gene's Mobility Class are below... If you have questions, feedback, or anything else to add, please post to comments or find Gene at the box.

Always remember when mobilizing/stretching the shoulders: External rotation, thumb up or out depending on your position. Stability of the shoulder joint is key.

Also, you are not limited to a lacrosse ball or a barbell, use one or the other for different stimuli for some of these mash stretches. If you find a knot, work on that area for a minute or two. Pain is your friend. Don't forget to test and retest.  

Shoulders-5 Banded Stretches
First Rib Mash with Barbell
Thoracic Spine Mash: (Extreme version)
Lat/Serratus Mash (Roller version)
Pec Minor and Psoas Mash (Barbell version)
Triceps Mash: (Barbell Version)
Wrist and Shoulder Prep for Snatching

Join Gene on Wednesday 6/19 at 6:30PM at the Annex for the next mobility workshop! 

W.O.D.6.18.13

"Heavy Grace"

for time 30 Clean and Jerks

(ladies 135#/men 205#)

Video:

"Do You Pee During Workouts?" - [video]

Quote:

"As for accomplishments, I just did what I had to do as things came along."

-Eleanor Roosevelt

Results:
Sandy 7:37 @ 70#
Kara 6:34 #75
Christ 7:07 #75
Joy 4:37 #75
Amanda 6:30 #90
Linda 8:11 #65
Leslie 6:15 #95
Shannon 9:20 #85
Jaime 4:24 #65
Orlando 8:44 #75
Brett 8:19 #135
Diane 4:12 #95
Bridget 8:53 #75
Steph C. 4:50 #65
Jen 5:07 #95
Peterson 8:41 155#
Todd T 6:01 135#
Ellie 10:15 90#
Nora 11:10 73#
Lauren M 9:55 95#
Brian 8:29 105#
Dave 14:08 145#
Tracy 6:33 57#
Becky 6:05 85#
John M 10:30 120#
JNa 6:47 85#
Ryan 6:32 225#
Bill R 13:35 155#
Bre 6:52 95#
Jill 10:34 65#
Joe C 8:20 155#
Anne 4:25 55#
Alex 6:46 35#
Fayth 8:06 78#
Taryn 8:41? 75#
Klutch 8:20 165
Derreck did work
Becca 6:45 65
Luke 10:16 135
Gene 13:55 Rx
Jill 4:58 55 form
Nelson(Dallas) 6:24 135
Jim 8:15 165
Oleg 8:19 165
Big Al 13:53 165
Ben 6:35 45 form
Megs did work
Vinny 10:28 Rx
Dee 9:58 105 :)
Kate C 9:44 Rx
Alison 7:28 115
Maria 10:20 55
Melissa 5:36 55
Erika 4:23 85
Kyle W 7:15 115
Greg ?
Johnny 9:05 155
Matt B 8:54 165
Seshu 11:52 100
Kelly G 11:40 75
Nancy 9:30 45
Faby 21:53 Rx

W.O.D.6.17.13

 "Welcome to Sue L!!"

Mobility with Gene

3 Rounds for time of:

800 meter Run

30 Wall Balls (14/20# all to 10 ft target)

30 Dumbbell Power Snatch (alternating R/L) (55/70#)

Community Notes: 

Please click here and use this link to register for the King and Queen of Prussia. The King and Queen of Prussia is an all day competition for members of CFKoP in order to crown our King and Queen for the next year. The event will be held on August 10th all day and we encourage all members, even new to compete. Workouts will be made in a way that everyone can participate.  Sign ups must be complete by July 16th!

 Click here to register for the next Clean and Jerk clinic with Coach P on 6/23.

Click here to register for the mobility series with Gene.

Quote:

"If you are going through hell, keep going.” 

― Winston Churchill

Results:
Ben 37:31 rom/14#/15#
Nancy 37:35 row/rom 10#/15#
Mike P. 21:26 1/2 rep, 4rounds, 75# Barbell
Peterson 32:38 50#
Roni 32:25 40#
Cris A. 32:50 Rx
Klutch 30:47 60#
Pat P. 39:56 40#
Mike S. 34:08 14#/25#
Kathleen 39:46 rom/30#
Dinger 32:09 18#/35#
Jen K. 38:02 10#/15#
Tom S. 28:43 rom/45#
KT 35:21 50#
Mark C. 27:10 55#
Pete 28:33 RX
Nick 31:14 45# ROM
Chrissy 30:52 30# ROM
Fran 35:10 (8#/12#)
Steph B 35:36 (8/15) 800/400M
Chip 39:37 Rx
Sue L. 27:42 (8/15) 400M
Mom 26:10 (4/8#) 400M
Chris T 36:37 12/30#
Barb Z 33:07 (10/30#)
David C 37:00 25#
Beth O 31:24 (400M) 15#L/20#R
Jonathan 25:56 15/35#
Kara 35:56 10/30#
PH: Phukie
Brian 33:36 (55#)
Ryan 29:30 Rx
Gene 27:52 Rx
King 30:58 (55#) 
Dee 35:26 35
Shannon 28:39 scale
Jaime 32:40 scale
Bridget 28:12 scale
Megs 27:42 1/2 reps
Mel 35:39 scale
Bill 26:10 50
Vinny 27:58 Rx
Nick T ?
Brett 30:13 50
Sam 29:31 Rx
Heather 29:56 30
Kyle B 34:24 20reps/rnd
Johnny 31:55 55
Matt G ouch
Bob G 35:25 30 WBrom/scale
Derreck 37:10 55
Conn 30:23 35
Borden 35:05 45
Roman 31:06 55#
Shawna 27:50 2rds scale
Shawn T 30:03
LP 34:55 50#
Ditty 39:17 scale
Kate C 36:03 Rx
Wegman 30:33 50#
Keith B 26:38 2rds
Manisha 31:00 scale
Patrick 30:23 55#
Faby 29:44 Rx
Tidmore 26:16 45#
Dave N 35:39
Alona 30:00 35#
Anne 32:24 scale
Alison 38:28 45#
Miranda 38:44
Alex 37:50 15/10#
Fayth 36:50 20/10#
Taryn 37:28 scale
Balmer 27:11 Rx
JZ 36:59 45/14
Mike Fab 40:29 60/20
Killa 26:20 45/14-400's ROM
Bre 38:43 30/14
Jack 34:14 14/30#
Sam M 31:13 Rx
Sarah S 38:37 (8/15)
Becky DNF
Sharon 33:29 (14/25)(1/2)

W.O.D.6.16.13

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Community Notes:
 Click here to sign up for the mobility workshops with Gene. These are free to CFKoP members, sign ups are not mandatory but are appreciated.

Quote: 

"The true measure of the value of any business leader and manager is performance."

-Brian Tracy

Results:
King 4:07 5:00 5:23 6:03 6:26
Ryan B 4:35 5:08 6;01 6:11 5:58
Wax 3:18 4:50 5:56 5:56 6:18
KT 4:19 5:21 6:18 5:57 5:53
Manisha 7:26 8:16 8:43 X X
Nora 7:25 8:00 8:15 8:50 9:00
Lindsey 5:23 8:35 8:39 X X
Jason 9:45 15:40 ouch
Peterson 5:21 6:08 6:59 6:43 6:06
John Mc 5:42 8:02 8:46 X X
Sam 2:30 2:39 3:05 3:52 3:59 squat rom
Patrick 4:22 6:00 7:22 6:10 6:37
Johnny 4:06 5:24 5:35 6:27 6:21
Seshu 6:28 7:24 10:15 8:30 9:08
Erika 3:46 6:14 6:36 6:32 7:06
Jen S 6:07 3:17 3:36 4:40 4:11 4rnds 1/2 reps
Lauren 7:00 7:25 7:48 3:48 3:10 2rnds 1/2 reps
Riley 5:07 8:20 9:13 X X
Jess S 8:04 10:06 12:31 X X
Dave 7:36 7:39 7:47 10:15 8:11
Smizzy 5:38 5:58 5:35 5:48 6:48
Gavin 3:40 4:58 6:40 7:13 7:53
Jesse 5:00 6:41 7:40 6:00 6:07

Clean and Jerk Clinic

Join CrossFit King of Prussia and coach Plentus who will offer the latest Clean and Jerk clinic on Sunday 6/23 from 12-3 PM, cost $65. Click here for more details and click here to sign up via MindBody.

W.O.D.6.15.13

Complete as many rounds as possible in 12 minutes of:

25/35 pound dumbbell Thruster, 9 reps

15 ft Rope Climb, 1 ascent

Read:
 A few CrossFit Terms by Mike Warkentin. These will surely help you communicate better with CrossFitters across the globe!

Community Notes:
 Click here to register for the next level 1 seminar at CFKoP on August 17th and 18th.

Quote: 

"Bullfighting is the only art in which the artist is in danger of death and in which the degree of brilliance in the performance is left to the fighter's honor."

-Ernest Hemingway

Results:
Patrick 7
Flounder 6 Jonathan 11
Cris 9
Roni 5
Rinat 6 RX
Dee 6 RX
Maria 4
Alex 7
Allison B. 6
Jen Jen 9
Greg 4
Barb 5
BJ 8
Stephanie 5
Jeremy 7
Dave 5
Erika 6
Jason 7 Rx

Summer Schedule Update

Friday Summer Schedule begins on 6/21, the following changes will happen on Friday's ONLY:

CrossFit WOD: 3:30, 4:30, 5:30

Strength: 6:30

Cancelled: 7:30pm strength and 6:30 CrossFit WOD is now a barbell strength class

W.O.D.6.14.13

Deadlift

5-5-5-5-5

AMRAP in 7 Minutes:

5 deadlifts at 80% of your 5 RM

10 Box Jumps 24/30"

Read:

Support your local farmer

Quote: 

"Knowledge can be communicated, but not wisdom. One can find it, live it, be fortified by it, do wonders through it, but one cannot communicate and teach it."

 - Herman Hesse

Results:
Ryan S: 275, 4
JK 133, 3(20)
Seshu 170, 4
Kiesha 143, 4(20)
Mike S 205, 3
Klutch 255, 4
Justin R 265, 5
Nick T 235,5
Nick C 325PR, 3
Peter 325PR, 5
Chip 415PR, 4
Mark C 285PR, 5
LP 205PR(old1RM!), 7
Kathleen 150, 5
Oleg 335PR, 4(24SU)
Sam M 285, 7
Riley 145, 5
Rye 435, 5
Jill H 165PR, 4
Jim C 360PR, 3
Peterson 355PR, 5
Joe G. 235, 4(24)
Becky 190PR, 6
Allison(erie) 155, 6
Sharon 245, 3
Joe C, 315PR, 5
Tracy 133, 6(20)
Andrea 225, 4(21SU)
Anne 185PR, 5 (13+)
Fayth 175PR, 6(17)
Jill C 140, 6
Rinat 275, 6
Aimee 270 PR! (6-sc)
Diane 245 (5)
David 155 (4)
Fran 115PR (6)
Kara 155 (5)
Beth 85 (7)
BJ 325PR!! (5)
Sandy 145 (6)
Mel 195PR!! (5)
Orlando Form (5)
Patrick 345PR!! (5)
Nick T 124 (5)
Stephanie C. 115PR!!(5)
Ryan 205 (5)
Shannon 150PR!! (5)
Greg E 195 (5)
Kwon 245 (5)

W.O.D.6.13.13

For time:

30 Muscle Ups

Community Notes:
There will be NO CrossFit Endurance Class today.

Quote:

"We all want progress, but if you're on the wrong road, progress means doing an about-turn and walking back to the right road; in that case, the man who turns back soonest is the most progressive."

-C. S. Lewis

Results:
Nora 8:20 - 30 pulls/30 dips band
Alonna 9:10 - 30 pulls/30 dips band
Mike S 6:330 - 30 pulls/30 dips band
Nick C - 9:53 Rx
Chip- 8:05 JMU
Oleg - 8:47 JMU
Peter 14:15 - 60 pulls/60 dips
Jody 17:15 - 30 pulls/30 dips band
King 16:51 - 60 pulls/60 dips
Alex L 18:54 - 30 pulls/30 dips/30 transitions
Nick Z 5:26 JMU
Mom 9:22 MUT/dips
Dianne 16:38 MUT/dips
Joe G 15:13 MUT/dips
Tim Mcc 14:04 Rx
Sharon 24:09 JMU
Becky 32:55 Rx
Roman 17:57 JMU
Gene 20:00 did work
Kate C 22:00 25 MU
Joe C 13:08 15 MU
Sam M 19:27 26 MU
Manisha 19:30 pu/dips
John M 18:40 pu/dips
Bre 14:45 MUT / dips
Wegman 18:00 JMU
Tim H 10:46 pu/dips
Anja 10:00 pu/dips
Seshu 11:23 pu/dips
Stephanie C 7:37 pu/dips
Anne 10:52 pu/dips
Shawna 18:00 pu/dips
Fayth 10:40 pu/dips
Bill 20:00 19MU
Derreck 12:24 JMU
LP practice
Brett 17:31 MUT
Dave N 16:58 15 MUT

Photos:

 

W.O.D.6.12.13

"Highway to Hell"

:30 :45 :60 :45 :30

Box Jumps (20")

Deadlift (135/95#)

Mountain Climbers

Medicine Ball Cleans (20/14#)

Airdyne 

You will spend 30 seconds rotating through each station.  Once you have completed each exercise, you will spend 45 seconds rotating through each station.  Once you have completed each exercise,  you will spend 60 seconds rotating through each station.  Once you have completed each exercise, you will spend 45 seconds rotating through each station.  Once you have completed each exercise, you will spend 30 seconds rotating through each station.

Coaches Note:
Score will be the total number of reps box jumps, dead-lifts and medicine ball cleans.  This does NOT give you permission to "dog it" during the mountain climbers and Airdyne...FULL intensity is expected.  There is NO rest between rounds.

Video:

Summer Slam 2014 promo video

Quote:

"An ounce of performance is worth pounds of promises"

--Mae West

Results:
Kiesha 126
King 192
Pete 214
Kegs 108
Kathleen 137
Ellie 171
Kim 152
Rinat 242
Jim C. 214
Jonathan 176
Diane 167 Mens
Fugo 147 13'/#75
Mrs. P 135 13'
Barb 159
Gavin 136
Bridget 135
BJ 247
Seshu 144 step ups
Riley 156 Rx
Smizzy 154 Rx
Heather 221 17"SU
Dianne 124 17"SU
Tim 142
Patrick 206
Dave 183
Mike P 275
Tidmore 224
Roni 220
Klutch 202
Derreck 168
Cris :-)
Mark 187
Al 200
Oleg 224
Jen S 190
Conn 154
Borden 149
Jill 119
Erika 154
Jess S 131
Greg 150
Deedee 191
Pablo 111
Miranda 151
Jack 163
Stephanie 137
WW 156 scale
Ryan 216
Kyle 237
Megs 202
Kate 257
Joy 152 scale
Alison 198
Justin R 156
Bre 123

Mobility with Gene

Mobility 101:

Join Gene at the following times/days/locations listed to learn a little more about becoming a Supple Leopard!

Sunday  6/16 12:00 pm (about an hour) – CFKoP Main

Intro Class: Basic break down of mobility and anatomical structures involved.  Some simple principles and background info and reasons for it. 

Monday 6/17 6:30 pm (30-45 minutes) - CFKoP Annex

Upper Body Mobility Class: Shoulders, Thoracic Spine, Triceps, Wrists/Forearms.

Wednesday 6/19 6:30 pm (30-45 minutes) - CFKoP Annex

Midline Musculature Class: Lumbar Spine, Abdomen, Hips and Glutes.

Saturday 6/22 12:00 pm (30-45 minutes) – CFKoP Main

Lower Extremities Class: Quadriceps, Hamstrings, Adductors, Calves (Gastrocs, Soleius and Heel chord)

These sessions are FREE to all CFKoP members...see you there!

W.O.D.6.11.13

 pre-wod mobility

"Welcome to Tamara!!!"

1-1-1-1-1-1-1

Hang Snatch

Overhead Squat

Coaches Note:

In one repetition, the athlete will start with the bar in the hang position and perform a snatch (landing in a squat that is below parallel).  Once the athlete stands up to complete the lift, they must then do an overhead squat.  Only once the athlete is standing from the overhead squat, is the lift successful. 

Scaling Options:

If you are limited by shoulder mobility, perform power snatches for this workout and make it a point to talk to a coach for exercises to improve your range of motion.  Shoulder mobility will also limit your performance in the overhead squat so try squatting to a box at a height that maintains your active shoulder position.

Community Notes:
The CrossFit Endurance Classes will be CANCELLED on June 13, July 11, and Aug 15.

Fundamentals of Nutrition with Laura will meet tonight at 6:30PM in the lobby.  If you have recently completed Fundamentals this is a free session for you and included in your package.

Quote:

"Practice does not make perfect.  Only perfect practice makes perfect"

--Vince Lombardi

Results:
Nick T 145
Tom S 160
King 145
Kiesha 63 formwork
Nora formwork
Eileen Form
Chip 185PR!!
Diane 105
Christ 65
Kara 60
Fran Form
Jill Form
Tamara 45#
Riley 45#
Tim Mcc Form
Sharon 40#
Andrea 50#
Becky 80#
Bre 75#
Justin H 150#
Gene 185#
Justin R 125#
Tracy O 35# form
Oleg 135#
Steph 110
Dave 115
Seshu form 53
Peterson form 95
Ryan S 125
Matty B 125
Kelly G 55
Kate K 115
Jen S 80 (still on 1 leg)
Sean (Orlando) 105
Tom (Orlando) 105
Shannon 60
Bridget 60
Jess C 89
Mel 88
Brett 125
Orlando Form
Steph C. 35
Linda 40
Jack Form
 

W.O.D.6.10.13

21-18-15-12-9-6-3

Kettlebell Swings (70/55#)

Knees to Elbows

Coaches Note:

As you fatigue it is easy to consider knees to triceps as acceptable.  If you are trying to perform this workout as prescribed, be mindful to make every repetition count.  Knees to anything other than elbows will be considered a scale.  

The kettlebell weight for this workout is aggressive and should only be attempted if you can string more than 21 when you are fresh.  Do not be afraid to scale down mid workout to maintain intensity.  

Community Recognition:

 This past weekend, Washington DC held host to the Mid-Atlantic Regionals.  It was a fun packed weekend and the area was extremely well represented.  

CrossFit Explode:  1st place and headed to Carson

CrossFit West Chester:  9th place

CrossFit Manayunk:  26th place

Jordan Troyan (CrossFit Rage):  3rd place and headed to Carson

Casey Haines (CrossFit Proven): 14th place

Shawn Butler (CrossFit 5 Star): 15th place

Peter Hellberg (CrossFit Royalty): 38th place

Terrance Fenningham (CrossFit University City): 41st place

Michelle Kasker (CrossFit Inspire): 8th place

Christina Ruggiero: 12th place

Perrin Behr (CrossFit 215): 24th place

Michelle Wisla (CrossFit Proven): 26th place

If you see any of these athletes or anyone from these gyms, please make sure to congratulate them!

Quote:

"A dream does not become a reality through magic; it takes sweat, determination and hard work"

--Colin Powell

Results:
Mike P. 11:34 Rx
Mike S. 18:48 53#/rom
King 12:10 Rx
KT 12:58 Rx
Sam M. 12:59 44#/rom
Kathleen 15:18 44#/rom
Max 18:58 45#/rom
Klutch 14:00 Rx
Killa - 12:26 44#
Jody 9:52 26# 1st class!!
Peter 13:41 rx
Roni 13:02 45# ROM
Chris 13:14 55#
Nick 13:14 55#
Susan 10:34 45# scale
Beth 15:51 18#/scale
Barb 13:31 35#Scale
Chris T. 11:48 35# scale
Kara 13:34 35#scale
David 12:37 35#/scale
Jill 14:18 26#/scale
Jonathan 10:54 44#scale
Rinat (birthday boy) 17:03 70# ROM
Steph 13:37 70# russian/Scale
Tracy O 9:37 (26# scale)
Patrick 16:15 Rx
Roman 17:51 rom
Anne 12:57 (26# scale)
Alex 12:49 (26# scale)
Fayth 12:19 (35# scale)
Jack 14:22 (35# scale)
Nora 10:34 (26# scale)
Gene 17:38 rom
WW 12:08 (55# scale)
Joy 10:14 44# Rus/Scale
Sharon DNF
PH 14:06 (scale)
John M 16:48 (45# scale)
Justin H 17:33 Rx
Justin R 19:07 rom
M. Beaver 15:14 (55#)
Ryan 16:19 (80#)
Joe G 20:06 (44# rom)
Jessy 16:49 (35#)
Pete (NC) 11:30 (55# stopped at 9)
Kate K 13:19 Rx
Bill 14:27 Rx
Derreck 14:49 ROM
Brian R 19:01 53
Shannon 10:21 26/35 scale
Bredget 10:22 26/35 scale
Matt G 23:20 53
Broden 14:25 45 rom
Seshu 18:50 35 rom
Conn(artist) 15:13 55
Pablo 14:50 45 scale
Jen S 12:24 35
Dave 18:18 55 rom
Jason C 17:00 35rom
Johnny 11:05 55 rom
Miranda 13:59 53 ghd
Kyle W 12:41 53
LP 13:49 Rx
Ditty 12:31 scale 1/2
Kyle B 14:40 18# bench
Manisha 16:30 26# ROM
Bre 16:10 44# ROM
Stacy H 16:01 ROM
Gavin 15:10 35#
Kate C 14:13 Rx
Oleg 11:05 Rx
Sandeep 17:02 35# Rom
Jill C 13:21 26# Rom

Summer Slam Details

The following information is from Barry at CFG: Please read and review, I have nominated a team captain from each of our teams to gather the info and input into the document link below.  Please confirm by a blog post once your team info is in....thank you.

Team #1 Vin, Ryan, Faby, KT, LP, Kate K (*KT Captain)

Team #2 Sam, Keith, Tobin, Andrea, Megs, Jess C  (*Megs captain)

Team #3 Jim, Gene, Mike p, Mel, Alison K, Denise (*Mel Captain)

Team #4 Wax, Balmer, Tim Mcc, Joy, Lauren, Diane (*Lauren Captain)

Greetings Affiliate Coaches,

    Hope you all are doing well. CrossFit Generation and CrossFit Newtown are hosting the 3rd Annual Summer Slam affiliate competition at CrossFit Generaton on August 17th from 8AM until 5PM.  Attached is the flyer with all the information about the event.  Registration for your teams will be done through the below google document link.  Please fill out the registration yourselves once you have your teams together. The max is 4 teams of 6 (3 guys and 3 gals) per affiliates.  If you would, please have the registration of your teams completed by Friday, June 21st.  If we do not achieve 4 teams from each affiliate on this invite list, we will be opening the event up to other affiliates to achieve the 24 team goal.  Payment of $60 for each team will be due upon arrival to CFG the day of the event.  Cash or check only please.

    Also, we will be in need of judges and volunteers for the event to help out with the day.  Please spread the word about this and let us know if you can send some of your athletes to help.  Finally, there will be food available on site from a local restaurant establishment.

    Summer Slam 2013 is going to be an awesome event this year and we are so glad your affiliate is representing.  Thank you.

Summer Slam Team Registration:

Summer Slam 2013 Registration Document 

W.O.D.6.9.13

"The Hummer"
courtesy of Tom S.

for time complete:
15 reps 275/185 squat
15 reps 275/185 deadlift
15 reps 185/125 clean

(compare to 9.28.10)

Quote: 

“Success is not final, failure is not fatal: it is the courage to continue that counts.” 

― Winston Churchill

Results:
John M 9:08 (185/75)
Jack 9:54 (145/75)
Kim 6:33 (105/75)
Ryan 7:11 (315/225)
Sam M 6:16 (175/125)
Schaefer 6:59 Rx
Fayth 6:51 (85/65)
Greg 8:25 (135/115)
Diane 7:32 (185/95)
Seshu 7:40 (125/85)
Anne 7:26 (75/55)

W.O.D.6.8.13

Team WOD:

Three person teams complete the following - one athlete working at a time. 

120 Front Squats (95/135#)

200m Farmers Carry (55/70#)

120 Shoulder to Overhead (95/135#)

200M Farmers Carry (55/70#)

120 Deadlifts (155/225#)

200M Farmers Carry (55/70#)

The Farmers carry will be done as a team...all three athletes will have their own weight and will carry together.  The following exercise cannot be completed until all athletes are back from the Farmers carry.

Community Notes:
The CrossFit Kids class preschool class at 10:00AM tomorrow will be cancelled. Sorry for any inconvenience.

Quote:

“Try not to become a man of success. Rather become a man of value.” 

― Albert Einstein

Results:
Manisha/Nora 28:14 SC
Charlie/Jason C. :-)
Rinat/Justin/Mr. T 31:51 SC
Dee/Roni/Flounder 38:15 SC
Jim/Tidmore/D-Rock 39:55 RX
Dave/Joe/Ryan 31:36 SC
Alison/Joy/Arin 31:15 SC
Jess/Erika 41:22 SC

W.O.D.6.7.13

5 Rounds for time of:

5 Push Jerk (105/155#)

10 Chest to Bar Pull-ups

Quote:

"A chain is only as strong as its weakest link."

-Unknown

Results:
Jen 12:03 63# JC2B
Andrew 9:20 ?
Wax 7:39 rx
Megs 10:49 95# Last set JC2B
Justin 9:27 155# ROM
Alison 11:56 85#
KT 6:36 RX
Nick V 9:24 95#
Nora 8:04 53#
Chip 8:21 rx
King 6:37 rx
Tropical Pete 7:47 135#
Lauren 7:42 75# JC2B
Nick 7:48 RX
Wiggy 8:42 Rx
Jim C 8:32 Rx
Patrick 9:13 Rx
John M 9:55 (100# band)
Bre 9:45 (85# pullups)
Brian 9:36 Rx
James M 12:46 (95# pullups)
Roman 8:48 (135#)
Schaefer 5:32 Rx
Travis 8:55 (135# pullups)
Gavin 10:10 (65# pullups)
Smizzy 10:08 (60# pullups)
Sharon 10:57 (85# pullups/ring rows)
Riley 11:06 (55# pullups)
Alison B 7:18 (63# band)
Kate C 7:29 Rx
Jack 5:48 5:48 (75# ring row)
D.C. 8:32 #95, Band
Barb 7:30 #75, Band
Susan 6:22 #85, Band
Jill H. 9:34 #55, Band
Kara 8:28 #73, Band
Dee 12:54 #105, Kipping PU
Christ 9:06 #78, Band
Vin 5:58 RX
Butter-Diesel 3:51 RX
Ryan B. 7:10 RX
Sam M. 7:51 RX (1st MU!!)
Kim Cox. 10:58 #63, Band
Fugo 8:16 #55, Band
Becky 7:12 #75
Jerry 7:29 #135
Matt B. 9:42 Band
J. Kwon 6:10 RX
Seshu 10:09 #83, Band
Greg E. 9:15 #115, Band
Derrek 9:57 RX
Tim 7:11 #65, Rings
Erika 7:16 #85, Band
Steph 4:49 #45, Band
Jill 6:33 #45, Band
Bridget 6:37 #65, Band
Dave 15:21 #135, Band
Oleg 6:53 RX
Jonathan 7:27 #115
Beaver 7:07 125
Peterson 8:47 RX