W.O.D. 4.17.14

CrossFit KoP will be starting a NEW Boot Camp...who's in? 
It begins on 4/28 with Aimee...come prepared for the unknown and unknowable.  Members and non-members are all welcome.

1-10-1-20-1-30 reps

*Record weight used at each set and total.

Cash out:
Max set of strung Double Unders

Community Notes:
For the Endurance Track Workout Thursday 4/17 we will be doing a baseline early season 1 Mile Time Trial at 5:30pm. Come out and see how fast you can run a mile on the track, and then afterwards we complete a few sprint intervals in to complete the workout. The weather will be perfect... supposedly 60 and sunny, with little wind. The purpose is to see what you can run a controlled mile in, and also to re-test in another 6 weeks if you choose. Sign up in Mindbody and meet Coach Pappas at the Track!

“Every strike brings me closer to the next home run.” 
― Babe Ruth

Today's Photos:

 Results from 6/7am
 4:30 results
Welcome to Jill---First Class!


Unknown said...

If your life was a book what would the title be? What would the theme be? Most importantly would you read it? If not ask yourself what can I do now to make my story readable? Remember you're not just reading this thing you're LIVING IT!

Mark C said...

It has been a tortuously long and injury-disrupted winter. It feels good to be getting back into some semblance of a rhythm and see the 7am crew again. Two visits to the gym this week! . . . And hoping for a long run on Saturday.

Travis said...

Do we get any information about the boot camp? If I show up can you promise you won't make me do 150 wall balls?

namastasie said...

I'm nervously in on Boot Camp 4/28 or 4/29. :)

Aimee Lyons said...

Mark- Welcome back...and also nice to see Nick C back at it!

Travis---you will not get any advance notice of what will go on at Boot Camp, just have to show up... but I will make you a promise it won't be 150 consecutive wallballs. But get ready to get some of the fun toys out and most classes will be held outside.

Stasie--no need to be nervous, can't wait to see you on the 28th and 29th!

Aimee Lyons said...

Aimee 255-205-255-165-260-135=1275/25
Keith 425-315- :)
Lauren 120-103-133-103-153-103 =715/1
Nicole 165-125-165-105-175-85=820/8
Manisha 135/103/143/83/153/83=700/14?
Jackie 225-175-235-175-255-175=1240 scale (1-10-1-10-1-10)
Dianne 153-113-173-103-193-83=818
Mike T 385-295-365-255-365-225=1890/29
Sharon 255-185-260-145-235-95=1175/4

Great job on this WOD...it take some strategy and concentration to load the rights weight on the bar and execute.

Lauren and Nicole- I think you both surprised yourself on what you were able to put up.

Lauren went back after all this work to pull a 163# PR

Travis said...

Sounds like fun, I'll give it a shot next Monday.

Tim P said...

Very cool results first 1 MILE TimeTrail !!!

Splits are for each quarter mile. Awesome shout out for Jill C with the top time of 6:55, and Seshu right behind her trying to keep up :) Lets retry this next month to see how we are improving.

01:49.6 02:04.7 02:03.2 02:01.2

Tim H
01:59.2 02:05.0 02:03.8 01:53.9

01:43.4 01:53.2 01:54.0 01:47.0

Rich Perg
01:59.8 02:20.7 02:25.0 02:21.7

Dave N
01:38.4 01:50.0 01:52.6 01:44.4

01:36.8 01:49.3 01:48.1 01:42.6

Jill C
01:37.7 01:49.0 01:48.0 01:40.3

Jess C
01:44.1 01:53.8 01:58.9 01:58.3

Kelly G
01:55.8 02:02.9 02:04.6 01:52.1

01:55.3 02:07.9 02:12.5 01:58.6

Joy N
2:04 2:11 2:16 2:06

Then we culminated with a 400, 300, 200, 100, with 2min rest in between.

Aimee Lyons said...

Travis. Starts on 4/28 :)

Aimee Lyons said...

Energy was top notch at the 4:30 today, Results are posted in a photo.

Big Welcome to Jill who completed her fundamentals this week and then jumped right in with some amazing numbers.

Saw some great drive on weights tonight.

Unknown said...

Great pic jackie..put that in the baby book!!!!!