tag:blogger.com,1999:blog-5763498271020432071.post4337916728525244354..comments2024-03-28T18:24:57.882-04:00Comments on CrossFit KOP: W.O.D. 12.20.11 Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger15125tag:blogger.com,1999:blog-5763498271020432071.post-8235660924870466032011-12-20T21:35:56.190-05:002011-12-20T21:35:56.190-05:00This was my last workout for this year at CF KoP a...This was my last workout for this year at CF KoP and I loved every second of it. I'm becoming a huge fan of Tabata-style workouts.<br /><br />Happy Holidays everyone and I'll see you when I'm back from Luxembourg!Anonymoushttps://www.blogger.com/profile/06601549279522554203noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-41959048054245964712011-12-20T21:19:48.924-05:002011-12-20T21:19:48.924-05:004:30 B.A.C.
Rob Ph/Brian R 9:54 scale
Ali Z/Lisa 1...4:30 B.A.C.<br />Rob Ph/Brian R 9:54 scale<br />Ali Z/Lisa 15:16 scale<br />Katie V/Amanda 11:15 scale<br />Mel/Jess C 11:39 scale<br />Steph/Steve 17:40 scale<br />Keith 3rnds/Vinny 7 rnds 16:10 Rx<br />Will/Pete 10:40 scale<br />Joy/Becca 11:25 scale<br />Tavis/Joe G 11:06 scale<br />Sean 12:16 scale (5 rounds with equal rest)<br /><br />5:30 R.A.C.<br />Nathan 13:39 scale (5 rounds with equal rest)<br />Denise/Becky 12:10 scale<br />Kate/Ken 13:14 scale<br />Mark C/Patrick 9:50 scale<br />Ben/Lam 13:07 scale<br /><br />nice intensity in that workout, now you should try to push that hard when you're working out alone! Also nice job on the cashout Tabata, way to GO HARD!Chris P.https://www.blogger.com/profile/00541717780115506753noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-25137803054113284342011-12-20T20:39:55.742-05:002011-12-20T20:39:55.742-05:006:30 class
Mike P/John C./Joe A. 10:17
Ditty/Elys...6:30 class<br /><br />Mike P/John C./Joe A. 10:17<br />Ditty/Elyse 13:33<br />Laura/Jen S 9:55<br />Shawn/Nick 11:51<br />Dan/Giovanni- 15:10 (Akeem- ouchie)<br />Rebecca/Christie "with a Ch and ie" 9:56<br /><br />Nice job on the cash-out as well. Pick your poison- max handstand hold or max wall sitMelaniehttps://www.blogger.com/profile/14944045752884094454noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-27874373057682336352011-12-20T20:32:58.149-05:002011-12-20T20:32:58.149-05:00Lizzie/Mel - Yes!!! we will do a Paleo Challenge i...Lizzie/Mel - Yes!!! we will do a Paleo Challenge in Jan! Stay posted for details.Aimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-7485179248111457222011-12-20T20:29:15.800-05:002011-12-20T20:29:15.800-05:00Thanks a lot Melanie and Jason! Much appreciated....Thanks a lot Melanie and Jason! Much appreciated.Drewhttps://www.blogger.com/profile/10740796626764047069noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-18328558713640287172011-12-20T13:58:40.486-05:002011-12-20T13:58:40.486-05:00Drew:
HSPU is tri-cep intensive and also mindline...Drew:<br /><br />HSPU is tri-cep intensive and also mindline stability demanding. You need to improve your core so that you can maintain a rigid position upside down and you need to have strong triceps. Anything that works on these groups will help you.Jason Lyonshttps://www.blogger.com/profile/08145200509096560866noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-22055644243795683392011-12-20T13:40:27.970-05:002011-12-20T13:40:27.970-05:009:30 teams:
Sarah W/Mike W/Rhonda 24:59
Chris/ Ka...9:30 teams:<br /><br />Sarah W/Mike W/Rhonda 24:59<br />Chris/ Kara 12:19<br />Byrnsey x 2 12:30<br />Susan/Rachael 11:49<br />Beth/Mike 12:10Catehttps://www.blogger.com/profile/05490075598330802854noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-26231574546967357342011-12-20T13:20:07.915-05:002011-12-20T13:20:07.915-05:00Mel...Us too!!!Mel...Us too!!!Lizzienoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-22756121846981309972011-12-20T11:23:26.781-05:002011-12-20T11:23:26.781-05:00Lizzie- insert "like" comment here. I am...Lizzie- insert "like" comment here. I am in need of some control!!!Melaniehttps://www.blogger.com/profile/14944045752884094454noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-59518030573983830302011-12-20T10:54:58.363-05:002011-12-20T10:54:58.363-05:00Aim - Will there be a paleo challenge in January? ...Aim - Will there be a paleo challenge in January? Please say yes...Shawn and I need it!!Lizzienoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-58734234204870631432011-12-20T10:06:04.649-05:002011-12-20T10:06:04.649-05:00Drew- what does the HSPU mimic? Shoulder press! Yo...Drew- what does the HSPU mimic? Shoulder press! You should also work with a target, 3 ab mats for example. Eventually, as you get better, you can remove the ab mat and at least know you are making progress.Melaniehttps://www.blogger.com/profile/14944045752884094454noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-38788810676156215902011-12-20T08:57:42.869-05:002011-12-20T08:57:42.869-05:00Does anyone have any suggestions on how to improve...Does anyone have any suggestions on how to improve hand stand pushups? I was just terrible today.<br /><br />Also, watch your head on the burpee box jumps!Drewhttps://www.blogger.com/profile/10740796626764047069noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-53103578842176664692011-12-20T08:42:48.623-05:002011-12-20T08:42:48.623-05:006am TeamWorkers
Gina/Kate K 10:40 scale
Kristin ...6am TeamWorkers<br /><br />Gina/Kate K 10:40 scale<br />Kristin T/Tidmore 9:09 scale<br />Doreen/Paul F 12:08 scale<br />John K/Drew 12:52 scale<br />Dianne/Jay E 12:06<br /><br />I liked your intensity on these short fast rounds, and the communication and teamwork was stellar, just stellar.TPnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-86756668380975725092011-12-20T07:13:00.718-05:002011-12-20T07:13:00.718-05:00Happy Birthday Arin!Happy Birthday Arin!Aimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-89580878976904281502011-12-20T00:07:35.914-05:002011-12-20T00:07:35.914-05:00Looks familiar.Looks familiar.Jason Lyonshttps://www.blogger.com/profile/08145200509096560866noreply@blogger.com