4.27.2014

W.O.D. 4.28.14




Bootcamp---session #1

5 Rounds for total Calories and Reps:
1 minute of rowing
Rest 15 seconds
1 minute of Power Cleans (95/135#)
Rest 15 seconds

****one minute transition and rest****

5 Rounds for total Calories and Reps:
1 minute of rowing
Rest 15 seconds
1 minute of Ring Dips
Rest 15 seconds

Community Notes:
Click here to register for the next L1 at CrossFit King of Prussia on June 14th and June 15th.  

Quote:
"When life throws you adversity, you have three choices: you can let it define you, you can let it destroy you...or you can let it strengthen you."
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12 comments:

  1. UnknownApril 27, 2014 at 10:35 PM

    Do realize that if you're having a "bad day" that you have the power change that? It's very simple... Just decide that from this point forward your day will continue to get better. It doesn't have to make sense. You just have to BELIEVE that it will.

    ReplyDelete
  2. Mike T.April 28, 2014 at 7:07 AM

    6am
    Tracy 121,142
    Gina 125,135
    Zelda 86, 103

    ReplyDelete
  3. Aimee LyonsApril 28, 2014 at 12:40 PM

    9:30 scores
    Weight/Name/Wod-1, Wod-2
    63/Jill/113/123
    85/Barb/110/118
    95/Diane/119/116
    45/Kathleen/128/120
    50/Manisha/108/105
    75/Lizzie/102/130
    55/Darcy 106/120
    78/Christ/84/97
    78/Kara/83/106
    75/65/Nicole F/117/148
    95/Jonathan/127/154
    105/Andrea/136/116 (Rx+)

    Welcome back Kathleen!
    Andrea great to have you at 9:30AM..nice job on the Ring Dips!

    ReplyDelete
  4. Jason LyonsApril 28, 2014 at 3:34 PM

    Who wants to do a Zone challenge with me? My diet is nearly as bad as it was in graduate school and I would like company in cleaning it up. Anyone interested? Misery always loves company.

    ReplyDelete
  5. Stephanie VincentApril 28, 2014 at 4:30 PM

    This week in structured strength...

    1. German snatch 4 sets of 2
    http://youtu.be/8W6y5-fZP2o
    2. Pause Back squat 5x5
    Pause in the bottom of each back squat for 5seconds
    3. Push Press 5-5-3-3-3
    4. Accessories: as time allows
    3x 10-15 weighted back extension
    3x 10-15 Russian twists
    3x4 strict pull ups, negative on last reps

    Monday 6:30p, Tuesday 10:30a, Wednesday 7a

    ReplyDelete
  6. Aimee LyonsApril 28, 2014 at 4:44 PM

    3:30PM
    Leslie 35/124/101
    Sue K 35/102/93
    Alex F 85/123/119
    Lauren G 53/125/144
    Jessie 53/147/118
    Audrey 53/104/114

    ReplyDelete
  7. Aimee LyonsApril 28, 2014 at 5:29 PM

    7am:
    Pete 162 rx/163 rx
    Joe C. 139rx/126 rx
    King 147rx/170 rx
    Nick 122 115#/143 rx

    Great intensity this am!

    ReplyDelete
  8. KingApril 28, 2014 at 6:43 PM

    German Snatch - I have not even figured out the American snatch..... sorry could not help myself.

    ReplyDelete
  9. Keith BApril 28, 2014 at 9:07 PM

    5:30

    Kirill 164@95HPC/126 Rx
    Miranda 128Rx/127band
    Jill 116@65/92band
    Patrick 150Rx/163Rx
    Josh 138@95/143band

    6:30

    Amy 101@35/99paralette
    Ryan 114 Rx/126band
    Conn 146@95/152band
    Derreck 151Rx/99ROM
    Matt B 141 Rx/117Rx
    Stephanie 124@55/157band
    Luke 138@95/128band

    ReplyDelete
  10. Aimee LyonsApril 28, 2014 at 9:46 PM

    Keith RX 147, 148
    Ryan B #185, 140, 142
    Ryan S. #95, 134, 120 RX
    Roman #115, 146, 166 RX
    Jill A. #70, 112, 121 Band
    Payne #95, 130, 131 RX
    Marci #45, 108, 151 Sit-Ups
    Giulia RX, 114, 133 Band

    ReplyDelete
  11. Stephanie VincentApril 28, 2014 at 10:08 PM

    Haha king...the German snatch is a great tool for teaching positions and building strength in those positions. :)

    ReplyDelete
  12. UnknownApril 29, 2014 at 7:49 PM

    5:30 Mobility

    Luke
    Mark

    Welcome Mark! Thanks for dropping in your first mobility class!

    ReplyDelete