1.30.2014

W.O.D.1.31.14

Partner 16 Minute AMRAP:
(each partner must complete an entire round before switching)
5 Box Jumps (24/30")
7 Thrusters (65/95#)
9 Russian Twists (with a 10/14# MedBall- touch right/touch left=1 rep)
Click here to watch a video of the Russian Twist.

Cash Out:
3 sets of 20 reps
Reverse Hyper or GHD Back Extensions

Community Notes:
All weekend classes (on Saturday 2/1 and Sunday 2/2) will be held in the Annex (110C DeKalb).  There will be no CrossFit Kids class (Cubs) on Saturday at 10AM.

We are listening and working on all the suggestions we are receiving in the online "box"---Thank you!  We have now added a calendar of events to the side bar of the blog.  Look in the section called CURRENT EVENTS and you can see what is going on at CFKoP, also we are maintaining our calendars at the gym so you know of all of the fun community events. 

Quote:
What you get by achieving your goals is not as important as what you become by achieving your goals.
- Goethe
at

24 comments:

  1. TravisJanuary 30, 2014 at 10:03 PM

    The unhappy owner of a gmail account

    ReplyDelete
  2. Stephanie VincentJanuary 30, 2014 at 10:08 PM

    haha travis! Glad you are, yesterday was sad without you.

    ReplyDelete
  3. Aimee LyonsJanuary 30, 2014 at 10:17 PM

    Well Travis -- at least you now have an new account that you won't get any old spam :) thanks!

    ReplyDelete
  4. Jason LyonsJanuary 30, 2014 at 10:23 PM

    I heart Travis. I heart sleep more so goodnight. Travis, if you get your butt to the 6am, you can be my partner and we can complain the rest of the day online. :)

    ReplyDelete
  5. TravisJanuary 30, 2014 at 10:39 PM

    Sorry Jason but I love sleep as well. If I can't get up for work that early there is no way I can work out at 6am.

    My money for the squares is at the gym in an envelope. Best of luck to all of those that are in it!

    ReplyDelete
  6. Jason LyonsJanuary 31, 2014 at 8:03 AM

    We have 32 squares left. I will start asking people at work so if you want any, please let me know. I will buy more if needed so we likely have only 22 left.

    This is the hardest it has been to fill a 5 dollar pool.

    ReplyDelete
  7. UnknownJanuary 31, 2014 at 8:23 AM

    Jason - put me in for 4 squares

    ReplyDelete
  8. TravisJanuary 31, 2014 at 8:33 AM

    If need be I'll take a few more squares to level it out

    ReplyDelete
  9. WaxJanuary 31, 2014 at 8:54 AM

    KT and I will take 8 squares (4 each)... I will drop the $ off either tonight or tomorrow morning.

    ReplyDelete
  10. UnknownJanuary 31, 2014 at 9:23 AM

    Just signed up for the Crossfit Games and noticed weak participation - what's up with that? Start signing up!

    ReplyDelete
  11. TravisJanuary 31, 2014 at 10:06 AM

    Sign up for the games! No matter what your level is it's a guaranteed blast!

    ReplyDelete
  12. UnknownJanuary 31, 2014 at 10:20 AM

    I am working on dog pushups but the squats, situps and pull ups may be a bridge too far for my dog.

    ReplyDelete
  13. Paul SJanuary 31, 2014 at 10:37 AM

    Senior Ladies 13+6 SC
    Scales 20+12 SC
    Pink Cupcakes 14+7 SC
    Quack Attack 12+14 SC
    Slow & Steady 14+16 SC

    ReplyDelete
  14. Jason LyonsJanuary 31, 2014 at 11:33 AM

    I only have 4 squares left and Patrick and Wax are not part of it. First person in gets them.

    www.superbowlsquares.org/u4da8

    user: nick
    pass: h8aqr

    ReplyDelete
  15. KingJanuary 31, 2014 at 11:56 AM

    Jason - I am in for 4 squares - let me know.

    ReplyDelete
  16. KingJanuary 31, 2014 at 12:23 PM

    looks like I got the last 4 - realized I need to go to site - will drop off cash today or tomorrow

    ReplyDelete
  17. Jason LyonsJanuary 31, 2014 at 1:03 PM

    SOLD OUT. If you leave money at the box, please put in an envelope and write your name on it so I know you have paid.

    P
    Shawn
    Megs
    Flounder
    King

    I trust all of you so numbers have been generated. Please go to the same site to print your grid.

    ReplyDelete
  18. Stephanie VincentJanuary 31, 2014 at 1:47 PM

    6am
    Jason & Brian 12+2 Rx
    Kathleen 7Sc
    KT(rx+ mens weights) & WAX(rx- 24") 14+4
    Gina (20) & Roni(rx) 15+15
    Kim G+Erika 14+5 55#
    Balmer& Tobin 19+7 Rx

    7am
    King & MArk C 16+15 Rx
    Alona & Mischa 15+3 rx
    Luke S & Chip 11+7

    12n
    Jessie & Lauren G (20) 17+12 45#
    Gavin(65) & Pam(Rx) 15+14

    ReplyDelete
  19. Paul SJanuary 31, 2014 at 8:35 PM

    Puppy Palace 16+5 #55
    Team D-Bags 11+14 RX
    What's That Say 12+13
    Jonathan and Justin 14 #75
    Anne 7+5 #35 Solo
    Sleepy Gonzales 12+5 #34/45

    ReplyDelete
  20. UnknownJanuary 31, 2014 at 8:49 PM

    5:30 Mobility

    John M
    Justin R
    Luke

    ReplyDelete
  21. Stephanie VincentJanuary 31, 2014 at 9:12 PM

    4:30
    Anne 7+5 35#/step up
    Jonathan (24) & justin 14 75#

    ReplyDelete
  22. WaxJanuary 31, 2014 at 10:46 PM

    I left $40 at the box today, so KT or I will get it back next time we are there.

    ReplyDelete
  23. Jason LyonsFebruary 1, 2014 at 7:42 AM

    Sounds good Wax. Now that I know you are interested, I will seek you out. I didn't say anything in the morning class because it was on blog for 2 days

    ReplyDelete
  24. flame93February 1, 2014 at 2:15 PM

    Also check out this great crossfit workouts www.99crossfitness.com

    ReplyDelete