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

13 comments:

Travis said...

First

Aimee Lyons said...

nice Travis, do you have anything to say?

Travis said...

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?

Stasie said...

I'm doing the Masters Madness as well :)

Chris P. said...

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

Aimee Lyons said...

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

Anonymous said...

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

Jason Lyons said...

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.

Anonymous said...

When will the 12 days of Christmas Wod be?

Tim P said...

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

Chris P. said...

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.

Travis said...

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!!!!

Aimee Lyons said...

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.