tag:blogger.com,1999:blog-5763498271020432071.post5193493161628898984..comments2024-03-28T18:24:57.882-04:00Comments on CrossFit KOP: W.O.D. 1.1.12 Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-5763498271020432071.post-29078381290498006882012-01-03T21:39:30.569-05:002012-01-03T21:39:30.569-05:00Jen S's goals:
The elusive Muscle Up - yes I&...Jen S's goals:<br /><br />The elusive Muscle Up - yes I've been trying to get this for 2 years....<br /><br />Full ROM HSPU!! <br /><br />Butterfly pullups<br /><br />Continue increasing my strength for lifts, especially overhead lifts.Jen S.noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-70727724947770058622012-01-02T14:48:01.598-05:002012-01-02T14:48:01.598-05:00Since I'm new, this is a great way to kick off...Since I'm new, this is a great way to kick off my 2012 goals and goals I had coming in.<br /><br />Bench 225 (body weight)<br />Squat 350 (provided my form isn't too bad from lifting on my own)<br />Deadlift 400 (same as squat)<br />Fran Rx (no time, just complete it)<br /><br />Skills to work on:<br />Pullups<br />Burpees<br />Wall squatsDrewhttps://www.blogger.com/profile/10740796626764047069noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-83012476915611433062012-01-02T08:16:13.745-05:002012-01-02T08:16:13.745-05:00Here were my 2011 goals and how I measured up:
1....Here were my 2011 goals and how I measured up:<br /><br />1. I want my 95# clean and jerk to feel like my 65# clean and jerk (not quite feeling 'that' light but I accomplished Grace Rx and love that I can C&J 95# more easily than before)<br />2. Wolverine (I was travelling for work when this took place)<br />3. 225# Deadlift (my form still sucks over around #175. I hit #225 at festivus I think but I can't say I have accomplished this with any sort of regularity)<br />4. 160# Back Squat (I hit 150# which I am happy with)<br />5. 80# snatch (hit 83# and can reach 80# with less "falling on my ass")<br />6. Break through my 85# should press plateau (hit 90# this year)<br />7. More CORE work to improve my knees to elbows and toes to bar (These are both better for me but still need more work in this area)<br />8. 10+ consecutive kipping pull-ups (done)<br />9. 10+ consecutive DU’s (done but not consistently enough- I am still a spaz)<br />10. Full depth HSPU (down to a 10# plate + 1 ab mat)<br />11. Execute a ring dip without the band (I can manage this but not well)<br />12. Start running again (didn't happen)<br /><br />So I will continue to work on the things I did not accomplish or hit with regularity. My 2012 goals include:<br />1. stretch more <br />2. Work GHD and reverse hyper at least once per week (I know there are weeks that go by where all I do is "lean" on them<br />3. Be more consistent with my work outs<br />4. Rx more<br />5. Pick one skill per month and work on it consistently for that month post WODs (more pull-ups, HSPU, ring dips, etc..)Melaniehttps://www.blogger.com/profile/14944045752884094454noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-79175632039865801192012-01-01T11:25:10.761-05:002012-01-01T11:25:10.761-05:00- Muscle ups
- HSPU
- Kipping that isn't butt ...- Muscle ups<br />- HSPU<br />- Kipping that isn't butt ugly<br />- Improve my oly form (which sucks)<br />- Sub 45 "Murph"<br />- Bench: 250<br />- Squat: 375<br />- Deadlift: 425<br />- CF Total: 950+Mike Phttps://www.blogger.com/profile/08474241877234048623noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-53384682722371274332012-01-01T11:10:30.543-05:002012-01-01T11:10:30.543-05:00Went realistic this year.
1) Practice gymnastics ...Went realistic this year.<br /><br />1) Practice gymnastics twice a week, particularly MU, Pistol, Butterfly<br /><br />2) Stretch more<br /><br />3) Row 1,000,000 meters in 2012<br /><br />4) Focus on strength and Oly lifting at least once a week<br /><br />Whatever gains come from dedication, I am willing to accept. Focus on the things that I can control.Jasonnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-78096714273576912552012-01-01T11:00:28.424-05:002012-01-01T11:00:28.424-05:00Notable CrossFit/Fitness Accomplishments in 2011
...Notable CrossFit/Fitness Accomplishments in 2011<br /><br /><br />-became a CFL1 trainer and certificates in Kids and Oly Lifting<br />-Became an Assistant Coach at KOP<br />-Helped start Steve's Club KOP<br />-Article published in CFJ<br />-Accepted as volunteer writer for CFgames site 2012<br />-3rd place in Hybrid Partner Competition HWW division<br />-developed my squat<br />-improved form in my lifts with PRS in all- most notable 125S, 170C, 335DL , 300 sumo DL, 115 SP<br />-Achieved a handful of RX kipping pullups<br />-Isabel RX<br />-Kicked into handstand on the wall (becky rocks)<br />-25' BJ PR and 21" in WODS<br />-Fell in love with adult gymnastics <br />-ENJOYED EVERY MOMENT!<br />-learned and grew as a coach, athlete and person.<br /> <br /> <br />CrossFit/Fitness goals for 2012<br /> <br />1) ENJOY MY BODY & FITNESS ACTIVITIES<br />2) Cultivate mental, emotional, & spiritual practices in my workouts for better performance in the gym and in life.<br />3) Take opportunity's to try/experience new things with my body<br />4) Learn and grow as a coach- taking all opportunities to do so.<br />5) To have positive and powerful impact on the adults and kids I coach. <br />6) Help grow and develop the Steve's Club and Kids programs at KOP<br />7) Continue to connect with and participate in the wider crossfit community. <br />8) Improve form in all movements especially the lifts. (special emphasis on the Jerk)<br />9) accomplish as many new body weight movements/gymnastics unassisted as possible (those that I want most are-kipping pull up, cartwheel, KTE, T2B, Rope Climb)<br /><br />So glad to have spent another year with this AMAZING community. Thank you all for how you have supported me and helped me grow. I can't wait to see what 2012 brings. <br /><br />P.S. I forgot one goal- give john c. a hard time whenever i can :-)Steph Vnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-35437420417746820772012-01-01T10:21:06.734-05:002012-01-01T10:21:06.734-05:0010 muscle club.
1000+ lbs cft.
Start working pul...10 muscle club. <br />1000+ lbs cft. <br />Start working pull up maxs<br /><br />Happy new year allJohn cnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-90165428825614127762012-01-01T01:36:25.785-05:002012-01-01T01:36:25.785-05:00Bench 300+
Squat 400+
Deadlift 500+
Crossfit Total...Bench 300+<br />Squat 400+<br />Deadlift 500+<br />Crossfit Total 1000+<br />5 or more unbroken double unders.<br />Muscle up.<br /><br />And yes, I'm at work right now =(Jon Schellhttps://www.blogger.com/profile/13228817601601248352noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-52862171329534861442012-01-01T01:36:20.561-05:002012-01-01T01:36:20.561-05:00To Rx a WOD :)To Rx a WOD :)Sarah J.noreply@blogger.com