tag:blogger.com,1999:blog-5763498271020432071.post2823771550143512220..comments2024-03-28T16:13:10.165-04:00Comments on CrossFit KOP: W.O.D. 5.23.12 Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-5763498271020432071.post-48476733729627364122012-05-24T09:59:48.291-04:002012-05-24T09:59:48.291-04:00Nice numbers KoPers!
P- did we get a pic of those...Nice numbers KoPers!<br /><br />P- did we get a pic of those weight vests on Kyle? would have loved to see it!Aimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-1959809745496706582012-05-23T20:38:29.239-04:002012-05-23T20:38:29.239-04:005:30
Tim H 255/115/305= 675
Bre 135pr/65/195pr= 39...5:30<br />Tim H 255/115/305= 675<br />Bre 135pr/65/195pr= 395<br />Arin 145/75/200= 420pr<br />Derrick 275/185/335= 795<br />Flounder 205/125<br />Luke 255/125/355= 735<br />Jen S. 175pr/80pr/255= 510<br />Klutch 255/125/295= 625<br />Jeremy 185pr/100pr/265pr= 550<br />LP 135/75/205= 415<br />Joe P 195/115/30= 615<br />Shoe 325/160pr/450pr= 935pr<br />Alison 200/110/275= 585<br />Danny 425pr/205pr/470= 1100pr<br /><br />6:30<br />Paul F 300pr/195/360pr?= 855pr<br />Justin K. 265pr/135/365pr= 765pr<br />Faby 225/145/365pr= 735pr<br />Erika 145pr/75/205= 425pr<br />Borden 295/125/375= 795pr<br />Kay 245/135/345= 725pr<br />Manisha 73/43/118= 234pr<br />Kyle 122/60/112left/142right= 436pr<br />Stasie 113/43/180= 336<br />Conn 225/145/365= 735pr<br /><br />awesome work tonight folks! Lots of PRs and working on form. Some highlights for me to watch, in no particular order:<br />1. nobody killing themselves while bailing in the 5:30 class<br />2. Shoe's 450 dead<br />3. Justin K's 50# dead PR<br />4. Kyle wearing 6 weight vests to do his weighted squats (122# worth!) <br />5. Manisha thinking she was done at 93# deadlift and going up to 118#Chris P.https://www.blogger.com/profile/00541717780115506753noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-79298362349576672402012-05-23T20:24:56.409-04:002012-05-23T20:24:56.409-04:00CF Endurance had a good showing and the track at U...CF Endurance had a good showing and the track at Upper Merion HS was bone dry, the big dark clouds must have just drifted to get out of these speedsters way. <br /><br />Sam B<br />Vinny <br />Sarah J<br />Matt O<br />Diego<br />Cate Conn.<br />Rachel H<br />Raechel Ry.<br />Kim Cox<br />Mike S<br />Jen S<br />Becca<br />SchaefferrTim Pnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-4889533463117701752012-05-23T20:13:13.053-04:002012-05-23T20:13:13.053-04:00430 CFTotal
Gabe 730(nasty PRs)
DJ 805
Jim C 645
...430 CFTotal<br /><br />Gabe 730(nasty PRs)<br />DJ 805<br />Jim C 645<br />Hannah 190<br />Vinnie 505<br />Kyle B 550<br />Amy 230<br />Josh 535<br />Nathan 785<br />Dan L 740<br />Nico 215/123TPnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-46511638413289543632012-05-23T20:12:57.527-04:002012-05-23T20:12:57.527-04:00430 CFTotal
Gabe 730(nasty PRs)
DJ 805
Jim C 645
...430 CFTotal<br /><br />Gabe 730(nasty PRs)<br />DJ 805<br />Jim C 645<br />Hannah 190<br />Vinnie 505<br />Kyle B 550<br />Amy 230<br />Josh 535<br />Nathan 785<br />Dan L 740<br />Nico 215/123TPnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-26234573801475708792012-05-23T15:10:10.347-04:002012-05-23T15:10:10.347-04:00Oh yeah, I totally forgot about Linda...I read abo...Oh yeah, I totally forgot about Linda...I read about her in the original release of competitor magazine...I am down for it, sounds awesome...Vinnynoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-65556357888406339492012-05-23T14:48:05.667-04:002012-05-23T14:48:05.667-04:00I am also in for Linda next open gym... AwesomeI am also in for Linda next open gym... AwesomePaul Shttps://www.blogger.com/profile/09192058386912569101noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-25600346025137903502012-05-23T14:21:00.179-04:002012-05-23T14:21:00.179-04:00noon results:
Susan 158/75/205=438
Tim M 275/135/...noon results:<br /><br />Susan 158/75/205=438<br />Tim M 275/135/315=725<br />Kevin B 245/165/315=725<br />Kim G 105/55/195=355<br />Lindsey 135/75/175=385<br />Nick 215/135/315=665<br />Sarah W NA/70/200<br />Mike W 245/125/325=695<br />Tamas 255/125/395=775<br />Chris S 265/135/355=755<br />Sawn 120/53/185=358<br /><br />nice work!!!Catehttps://www.blogger.com/profile/05490075598330802854noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-13594373240088371152012-05-23T13:10:48.903-04:002012-05-23T13:10:48.903-04:00I just googled "Linda". Holy crap. I j...I just googled "Linda". Holy crap. I just need to lose about 50 lbs., and I'll be good to go.Mark Chttps://www.blogger.com/profile/02460239198195549082noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-91201570938002485872012-05-23T11:36:08.535-04:002012-05-23T11:36:08.535-04:00Sooo bummed I'm missing this! All this hotel r...Sooo bummed I'm missing this! All this hotel room WOD'ing just isn't the same!Anonymoushttps://www.blogger.com/profile/06601549279522554203noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-444202821600457362012-05-23T11:27:28.475-04:002012-05-23T11:27:28.475-04:00Aimee
You have to program the Linda....sick stuff...Aimee<br /><br />You have to program the Linda....sick stuff. Maybe it can be the Danny farewell workout!!!Byrnseyhttps://www.blogger.com/profile/11871525593953100133noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-74885134254537367452012-05-23T11:09:21.731-04:002012-05-23T11:09:21.731-04:00Here is a link of the video of Dan doing a 57 1/2&...Here is a link of the video of Dan doing a 57 1/2" box jump last night AFTER doing team Murph. This was also the second time he did it.<br /><br />http://youtu.be/TOloYlRgZIcMelaniehttps://www.blogger.com/profile/14944045752884094454noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-60592294294735090442012-05-23T10:54:16.972-04:002012-05-23T10:54:16.972-04:00Absolutely amazing that Jay E can lift that kind o...Absolutely amazing that Jay E can lift that kind of weight at 6am. I bet his CFT in the afternoon is probably 1300.Dannynoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-28297673455369573402012-05-23T10:13:47.848-04:002012-05-23T10:13:47.848-04:00WAX on, WAX off!WAX on, WAX off!steph vnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-84571071136743804952012-05-23T10:12:56.885-04:002012-05-23T10:12:56.885-04:00WAX of, WAX off. karate kid that shit. :-))
The m...WAX of, WAX off. karate kid that shit. :-))<br /><br />The morning crew makes 6ams feel like happy hour!! you guys rock.Steph Vnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-59973896150933319352012-05-23T09:17:29.606-04:002012-05-23T09:17:29.606-04:00NINJA TURTLE POWER!! :)NINJA TURTLE POWER!! :)Gina S.noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-74929389599620681192012-05-23T09:11:48.016-04:002012-05-23T09:11:48.016-04:00Great workout today - love being pushed by Steph a...Great workout today - love being pushed by Steph and fellow 6am'ers. And Jay was in pure BEAST MODE this morning...<br /><br />Ninja Turtles Rule!Waxnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-61512379594892601832012-05-23T08:54:07.162-04:002012-05-23T08:54:07.162-04:00CF Endurance, tonight at 630 at the Upper Merion H...CF Endurance, tonight at 630 at the Upper Merion HS track. <br /><br />Some shorter speedwork with little rest will help increase your turnover, which is the ability to be able to turn around at that 400 mark at the box and actually pick it up. <br />2x300m <br />3x200m<br />4x100m<br /><br />about 90sec rest in between each interval.<br />This will be hard! but will give you great cardiovascular endurance returns. <br /><br />Also, the lululemon KOP run club I lead every Thursday night at 6pm in Valley Forge Park is combining tomorrow (Thurs) with the Wayne lululemon store run club for a group run. Most likely we'll do a easy 3-5 mileson the Radnor trail next to the store. All our welcome to this free community event, as well as every Thursday. <br />I've seen quite a few of you there, would like to see so man more :)Tim Pnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-34738463346635162502012-05-23T07:24:42.317-04:002012-05-23T07:24:42.317-04:006am
Gina 145pr/70pr/195pr=410
Jay 435/225/525=118...6am<br /><br />Gina 145pr/70pr/195pr=410<br />Jay 435/225/525=1185<br />Lauren 150pr/65/175pr=390<br />Pooch 196pr/100pr/255=550<br />Wax 300/165/365=830<br />Mike S. 170pr/95/270pr=535pr<br />Alanna 123/45.5/123=291.5<br /><br />Lots of PRs this morning! Great focus and attention to standards from all!steph v.noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-34939000027542576392012-05-22T23:03:28.534-04:002012-05-22T23:03:28.534-04:00Oh Vinny...
do the CrossFit Football Total then:
...Oh Vinny...<br /><br />do the CrossFit Football Total then:<br />Power Clean 1 Rep<br />Squat 1 Rep<br />Bench 1 Rep<br />Deadlift 1 Rep<br /><br />just like a score of 1000lbs. for the CrossFit total means you're a badass, so does 1500lbs. for the CFF totalChris P.https://www.blogger.com/profile/00541717780115506753noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-2082530475670728912012-05-22T22:12:50.970-04:002012-05-22T22:12:50.970-04:00Vinny - have you ever done "Linda" I'...Vinny - have you ever done "Linda" I'd be down for it for the next Open Gym...You in?Aimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-15629590080444768042012-05-22T22:06:50.117-04:002012-05-22T22:06:50.117-04:00I know its not that big of a CF movement....but ma...I know its not that big of a CF movement....but man would I love bench press as part of this WOD...C'mon CF gods, why do you hate me..Vinnynoreply@blogger.com