12.12.2013

W.O.D.12.13.13


Dmitry Klokov jerking 197kg/435lb at the Norwood Weightlifting seminar a few days ago at CrossFit KOP

Elizabeth
21-15-9 
Squat Cleans (95/135#)
Ring Dips

Community Notes:
All weekend classes on Saturday December 14th and Sunday December 15th will be held at the Annex. Meet and park there.  CrossFit Kids "cubs" class will be cancelled. 

Quote:
"The rewards are going to come, but my happiness is just loving the sport and having fun performing."
- Jackie Joyner Kersee
at

11 comments:

  1. KingDecember 13, 2013 at 8:45 AM

    That is exactly what my split jerk looks like....no reallly it is.

    That is a freaken awesome pic!

    ReplyDelete
  2. AnonymousDecember 13, 2013 at 10:57 AM

    "Hello. My Name is Inigo Montoya. You killed my father. Prepare to die."

    ReplyDelete
  3. Chris P.December 13, 2013 at 11:35 AM

    http://ficassets.fichub.com/Fox_es_es/article/91194.281x308.jpg

    ReplyDelete
  4. UnknownDecember 13, 2013 at 11:52 AM

    Well done Chris. That was a tough one

    ReplyDelete
  5. Aimee LyonsDecember 13, 2013 at 12:11 PM

    Aimee 15:11 (rx)----slow but got the work in! All 45 ring dips!

    ReplyDelete
  6. Paul SDecember 13, 2013 at 2:23 PM

    Kathleen 8:12 #65pwr, parr
    Fugo 12:26 #55pwr, parr
    Jill 10:08 #55pwr, parr
    Fran 9:09 #25, parr
    Ronnie 11:18 #55, parr
    Al V. 7-8ishRX
    Christ 7:53 #55, band
    Kara 9:00 #55, band
    Jonathan 5:12 #75, parr
    Brian St. 8:50 #35, parr
    Rich 9:49 #75, parr

    Rich has been working on his mobility, coming in 30min before class every day, today it paid off for him. Good Job Rich, keep it up.

    ReplyDelete
  7. AnonymousDecember 13, 2013 at 4:31 PM

    that was a tough one?

    ReplyDelete
  8. ArnoldDecember 13, 2013 at 5:11 PM

    I love the pump you get from tabata curls. It makes me so happy to feel that pump in the gym, in the car, sitting at home. I can't get enough of the pump, I love it!

    ReplyDelete
  9. Paul SDecember 13, 2013 at 6:40 PM

    arnold and klokov all in one blog post!!

    6am
    mike s 15:13 85/bnd
    kim 13:00 65/bnd
    tracy 14:05 70/bnd
    erika 8:26 55/bdn
    Klutch 9:29 Rx
    Brian H 14:16
    becca 14:47 55/bnd

    7am
    oleg :)sc
    Peter 10:32rx
    Chip ouchie
    matt b 16:04 bnd
    Matt B 16:04 bnd
    Dinger 12:09 85/bnd
    Mark c :) sc
    Rachel W 15:56 85/bnd

    4:30pm
    Brandon 9:53 115
    JJ from CFbilltown 6:20pwr
    Denise 8:56 75pwr/bnd
    Roman 10:38 115/bnd
    Lauren 7:23 53pwr/bnd

    ReplyDelete
  10. Paul SDecember 13, 2013 at 7:32 PM

    5:30 Mobility

    John M
    Joe A
    Luke
    Tom C

    Thats right it says Joe A... Big Joe that comes in for strength came in for mobility instead. Very proud pf you Joe! Luke and John's OHS are coming along very nicely and soon enough they will be text book. The key is consistency. Great work everyone

    ReplyDelete
  11. Paul SDecember 13, 2013 at 8:49 PM

    Dave 18:32 band
    John M 10:05 115/band (black/blue)
    Jessie 11:52
    Dianne 8:36
    LP 11:48 band
    Justin R 7:10 parr
    Travis 6:36 parr
    Anne B 8:34 40# parr


    Steph C 10:10 55/band
    Jess S 16:00 55/band
    Alona 11:13 75/band
    Ryan S 10:30 105
    Carter 4:30 53kb/24" box
    Abigail 4:20 35kb/17" box
    *Keith C
    Austin 3:47 70kb/24" box

    ReplyDelete