tag:blogger.com,1999:blog-5763498271020432071.post5195907592180367415..comments2024-03-28T16:13:10.165-04:00Comments on CrossFit KOP: W.O.D. 4.21.14 Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-5763498271020432071.post-10275261572079854532014-04-22T10:31:55.707-04:002014-04-22T10:31:55.707-04:00TORI 14:08 SC
SUE 14:42 SC
DIANE 15:11 SC
LIZZIE 1...TORI 14:08 SC<br />SUE 14:42 SC<br />DIANE 15:11 SC<br />LIZZIE 14:08 SC<br />NICK Z 13:21 SC<br />ANNE 12:44 SC<br />BARB 13:22 SC<br />FRAN12:01 SC<br />FAYTH 14:45 SC<br />MANISHA 16:16 SC<br />ALLISON B. 13:49 SC<br />JESSIE 11:56 SC<br />ALEX (1ST CLASS) 13:55 SC<br />JILL 16;19 SC<br />MARCI 16:23 SC<br />STEPH C 13:41 SCPaul Shttps://www.blogger.com/profile/09192058386912569101noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-90408901705440800412014-04-22T10:18:22.294-04:002014-04-22T10:18:22.294-04:005:30
Alona 17:15sc
Tim H 17:23sc
Jen So did work
...5:30<br /><br />Alona 17:15sc<br />Tim H 17:23sc<br />Jen So did work<br />Jason I 19:53sc<br />Jill C 15:14 sc<br />Shawna 17:09 sc<br />James 17:46 sc<br />Ryan S 15:09 sc<br />John M 18:11 sc<br />LP 13:34 sc<br />Josh P 18:40sc<br /><br />6:30<br /><br />Fransisco 18:30sc<br />Conn 16:08sc<br />Dave N 25:01sc<br />John B :)<br />Derreck 21:45Keith Bhttps://www.blogger.com/profile/07446759291332512357noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-11240695920487661052014-04-21T21:24:32.032-04:002014-04-21T21:24:32.032-04:007am:
Oleg 18:39 scale
Peter 21:15 rx
Mark R. 20:1...7am:<br /><br />Oleg 18:39 scale<br />Peter 21:15 rx<br />Mark R. 20:16 scale<br />Joe C. 22:01 scale<br />Alex 20:43 scale<br /><br />Great job this am!!Mirandahttps://www.blogger.com/profile/02980894519023170682noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-65442350085235156572014-04-21T18:54:09.011-04:002014-04-21T18:54:09.011-04:005:30 Mobility
Justin
Ryan B
Jen F
Luke
Great wo...5:30 Mobility<br /><br />Justin <br />Ryan B<br />Jen F<br />Luke<br /><br />Great work tonight guys! Especially for those of you that stick around after class!<br />Don't forget that we added another mobility class on Tuesdays at 6:30PM!<br /><br />Anonymoushttps://www.blogger.com/profile/04343057847153473453noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-87954185756541688262014-04-21T17:54:13.591-04:002014-04-21T17:54:13.591-04:00Justin R: 20:08 (95/70/sb)
Kate F: 21:26 (35/26/sb...Justin R: 20:08 (95/70/sb)<br />Kate F: 21:26 (35/26/sb)<br />Ryan B: 15:14 (135/97/sb)<br />Regi: 14:25 (65/44/ab at end)<br />Kelly: 17:24 (65/25/sb)<br />Roman: 19:36 (100/70/hspu)<br />Travis: 22:14 (125/45/sb)<br />Tracy: 16:53 (70/55/box)<br />Keith: 23:21 (rx)<br /><br />Justin R: Best stink bugs in class...try the wall soon<br />Kate F: Way to tighten your core in your swings<br />Ryan B: I told you that you could do multiples..dont let your head get in the way<br />Regi: Open your hip QUICKLY on the HSPU, slow = hard<br />Kelly: Great to see you again, awesome job fixing your knee position<br />Roman: triple digits baby and it was still too easy<br />Travis: 5 stink bugs a night!<br />Tracy: AWESOME thrusters...made it look easy<br />Keith: Great technique all around...great job!Jason Lyonshttps://www.blogger.com/profile/08145200509096560866noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-62330802194601827322014-04-21T17:08:22.076-04:002014-04-21T17:08:22.076-04:00For those of you who don't know there is a str...For those of you who don't know there is a structured strength class on Mondays at 6:30p, Tuesdays at 10:30a, and Wednesday at 7am. <br /><br />The class is a coached strength class. This week we will be doing the following (please note we can adjust program for injuries/ability and for those completing the WOD before or after Structured Strength)<br /><br />1) Push Jerk + Split Jerk <br />Warm up to about 70-80% of your max, then EMOM for 5 minutes complete one push jerk and one split jerk <br /><br />2) Deadlift 3 sets of 5, 3 Sets of 3 and then drop set of 10<br /><br />3)Bench Press Heavy 5x5<br /><br />4) Accessory Exercises (as time allows)<br />Ab roller- 3 sets of 5-10<br />Ring Rows- 3 sets of 10<br />Stephanie Vincenthttps://www.blogger.com/profile/10251345911520572161noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-59324108949058342712014-04-21T16:33:28.245-04:002014-04-21T16:33:28.245-04:00Sounds good, Jason. Count us in. Thx.Sounds good, Jason. Count us in. Thx.AK47https://www.blogger.com/profile/14342821823281355060noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-65999018945761565102014-04-21T15:09:50.921-04:002014-04-21T15:09:50.921-04:00Alona:
You can buy tickets there...at least you w...Alona:<br /><br />You can buy tickets there...at least you were able to every other year. We are buying tickets separately. I do not know how much the van will be. The problem is that most places are closed for a return on Sunday and most places are closed on Monday for the holiday. We may need to rent at the airport but I can't imagine more than 20 bucks a person?Jason Lyonshttps://www.blogger.com/profile/08145200509096560866noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-24109850430426046272014-04-21T14:53:51.811-04:002014-04-21T14:53:51.811-04:006am - Girl Talk
Gina 13:29 sc
Zelda 17:08 sc
Micha...6am - Girl Talk<br />Gina 13:29 sc<br />Zelda 17:08 sc<br />Michal 14:20 sc<br />Rachel 14:28 sc<br />Welcome to Michal who completed her first class today. I saw great improvements in the cleans throughout the wod today. Mike T.https://www.blogger.com/profile/06740726791070072471noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-70702872128195671342014-04-21T13:59:07.763-04:002014-04-21T13:59:07.763-04:00Jason, I and Jen would be interested in going if y...Jason, I and Jen would be interested in going if you have room for two. What are the costs? Do we buy tix separately?AK47https://www.blogger.com/profile/14342821823281355060noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-16967915098731208742014-04-21T10:34:54.062-04:002014-04-21T10:34:54.062-04:00I am trying to confirm our trip to the Sunday or R...I am trying to confirm our trip to the Sunday or Regionals. Thus far, I have:<br /><br />1) Jason<br />2) Aimee<br />3) Ryan<br />4) Andrea<br />5) Travis<br />6) Tim M<br />7) Justin R<br /><br />Please confirm if you are on this list and add yourself if you are not but would like to be. This is for a day trip to VA to see Regionals on Sunday May 25th. I will be renting a 15 passenger van that Tim has graciously volunteered to drive just in case we inbide too much. Jason Lyonshttps://www.blogger.com/profile/08145200509096560866noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-23894853308417544202014-04-20T22:27:17.326-04:002014-04-20T22:27:17.326-04:00So it's Monday (I know thanks for reminding me...So it's Monday (I know thanks for reminding me, right?). That doesn't mean that it can't be an exceptional day. If you put your energy and focus into how awesome it can be, it will. What do you have to lose? Seriously?? If it works you have a great day. If it doesn't you can be like "told you so".Anonymoushttps://www.blogger.com/profile/12649671657776663331noreply@blogger.com