12.09.2013

W.O.D.12.10.13

Work up to a heavy single in the Clean and Jerk and Snatch

Record total for Clean and Jerk and Snatch

Community Notes:
Classes this evening 4:30/5:30 and 6:30PM will be held in the Annex. There will be NO barbell class today and NO kids class. We are hosting Dimitry Klokov for a seminar from 2-6PM.


This Saturday, 12/14,  CrossFit R5 is hosting a Masters Madness competition.  CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.

Quote:
“Education is the most powerful weapon which you can use to change the world.”
 ― Nelson Mandela

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13 comments:

  1. TravisDecember 9, 2013 at 10:02 PM

    First

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  2. Aimee LyonsDecember 9, 2013 at 10:07 PM

    nice Travis, do you have anything to say?

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  3. TravisDecember 9, 2013 at 10:36 PM

    I think I said enough at Festivus! My favorite holiday movie is National Lampoons Christmas Vacation. I have the DVD and watch it every Christmas Eve. Anyone else have any good holiday traditions?

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  4. StasieDecember 9, 2013 at 10:44 PM

    I'm doing the Masters Madness as well :)

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  5. Chris P.December 10, 2013 at 5:53 AM

    I open boxes wrapped in colorful paper around Dec. 25th

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  6. Aimee LyonsDecember 10, 2013 at 7:05 AM

    Stasie- awesome! I didn't see you on the list! Good luck. I'll be there to cheer everyone on!

    Travis I like to watch the Christmas story

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  7. AnonymousDecember 10, 2013 at 8:34 AM

    We're gonna press on, and we're gonna have the hap, hap, happiest Christmas since Bing Crosby tap-danced with Danny f@#king Kaye. And when Santa squeezes his fat white @ss down that chimney tonight, he's gonna find the jolliest bunch of @ssholes this side of the nuthouse

    ReplyDelete
  8. Jason LyonsDecember 10, 2013 at 10:33 AM

    A man named Pete visits Aimee on the 5th of December and leaves her a present.

    I always watch a Christmas Story when it is on.

    Aimee, Chloe and I have built a gingerbread house every year so far.

    Think that is about it. I want to start a new tradition of having an amazing bottle of wine every Christmas Eve.

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  9. AnonymousDecember 10, 2013 at 10:41 AM

    When will the 12 days of Christmas Wod be?

    ReplyDelete
  10. Tim PDecember 10, 2013 at 11:06 AM

    6am
    C&J/Snatch
    Todd T 185/--
    King 195/125
    Rachel 115/75
    Peter W 195/135
    Roni 105/80
    Lauren M 120/85

    We did a spicy HIT cash out that took 3-5 minutes:
    9-7-5
    70% of Snatch 1rm
    Burpees

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  11. Chris P.December 10, 2013 at 7:52 PM

    4:30
    Taryn CJ form
    Arieanne CJ form
    AOTM CJ and snatch form; 215 hang squat clean

    5:30
    Flounder CJ form
    Oleg snatch form
    Matt B CJ form

    most chose to work on some variation of the lifts...hang squat clean, hang power clean, power snatch, hang power snatch, etc. I also gave assistance work to end the session, i.e. pause squats, 1.25 squats, push press, snatch pulls, etc.

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  12. TravisDecember 10, 2013 at 9:27 PM

    According to Jason I still have to post two more times after this just for today. Pick it up people, I don't have much to respond to!!!!

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  13. Aimee LyonsDecember 10, 2013 at 9:55 PM

    12 days of xmas will be on 12/24 in all classes. We will have a modified/open schedule for most of the morning...details to follow.

    ReplyDelete