tag:blogger.com,1999:blog-5763498271020432071.post8528553495688783831..comments2024-03-28T12:55:15.396-04:00Comments on CrossFit KOP: W.O.D.11.8.12 Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger10125tag:blogger.com,1999:blog-5763498271020432071.post-48519154439914960762012-11-08T23:03:04.961-05:002012-11-08T23:03:04.961-05:005:30
Oleg 34:10 band
Patrick 38:22 30#/L-Rom
Derr...5:30<br /><br />Oleg 34:10 band<br />Patrick 38:22 30#/L-Rom<br />Derrick 20:00, scale<br />Kate K 36:32 15#/band<br />Miranda 38:48 blue<br />Francie 35:00 15#/green<br />Sandy 27:54 20#/band<br />Jess C 33:04 band/ROM<br />Keith L 38:55 10#/JPU<br />Ben 40:00 20#/JPU <br /><br />Patrick P, I know you probably won't see this since you don't check the blog...but that was impressive, way to rock the L-Pullup all WOD long!!! Good for you man...Vinnynoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-26244760823776270272012-11-08T22:19:44.236-05:002012-11-08T22:19:44.236-05:00Grans!!!!Grans!!!!Mirandahttps://www.blogger.com/profile/02980894519023170682noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-78258644169949193182012-11-08T22:11:26.503-05:002012-11-08T22:11:26.503-05:00Granny!!!!Granny!!!!Chris P.https://www.blogger.com/profile/00541717780115506753noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-63839483828161093242012-11-08T22:11:07.096-05:002012-11-08T22:11:07.096-05:00nice action shot Megs!nice action shot Megs!Chris P.https://www.blogger.com/profile/00541717780115506753noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-32367140620346962532012-11-08T20:45:50.478-05:002012-11-08T20:45:50.478-05:00yeah Granny!
What was your time?
yeah Granny!<br />What was your time?<br />Aimee Lyonshttps://www.blogger.com/profile/18283196738516073410noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-77055568871367594832012-11-08T19:13:50.007-05:002012-11-08T19:13:50.007-05:004:30
Lam 36:21 20 band
Becca ?
Todd R 40:40 30 L-s...4:30<br />Lam 36:21 20 band<br />Becca ?<br />Todd R 40:40 30 L-sit<br />Christine 37:05 20R 15L band<br />Aimee 40:13 ROM<br />Coxhead 39:01 Rx<br />Keith 53:03 8R 40L strict<br />Denise 34:53 5 band<br />Rob PH 29:19 Band<br />WW 40:31 Goblet squats 25 ROM<br />Kate C 33:56 25 strict<br />Joe C 32:50 25 bandKeith Bhttps://www.blogger.com/profile/07446759291332512357noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-2958662417716445892012-11-08T08:13:53.849-05:002012-11-08T08:13:53.849-05:007am
Jason H. 25:36 25/grn
Lauren 26:41 20rom/grn
...7am<br /><br />Jason H. 25:36 25/grn<br />Lauren 26:41 20rom/grn<br />Dinger 26:12 20rom/Band<br />Peter 32:51 DHband<br /><br />Hi Jesher!!! :-)<br />Steph v.noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-47738719444199708262012-11-08T07:09:02.205-05:002012-11-08T07:09:02.205-05:006am
King 29:32 scaled(40#db)
Jay E 33:16 scaled
K...6am<br /><br />King 29:32 scaled(40#db)<br />Jay E 33:16 scaled<br />Kristin T 22:58 scaledTPnoreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-7621395908482263472012-11-08T05:58:20.615-05:002012-11-08T05:58:20.615-05:00i checked the site for a wod to do today....well, ...i checked the site for a wod to do today....well, hello wod!!! Holy crap that was nutso! i fought for every single L pull up and had to resort to scaling...GRANNY STYLE~ yea... have fun! ~ miss you guys!Anonymoushttps://www.blogger.com/profile/07728513429695472660noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-59839837832776179632012-11-07T22:37:20.224-05:002012-11-07T22:37:20.224-05:00I looked back through my workout logs and found th...I looked back through my workout logs and found this when I was doing CF on my own. At this point I was 5 days into CrossFit:<br /><br />2/4/08<br />"Joshie" hero<br /><br />this was a long one, even scaling it down<br />3 rounds of:<br />20# dumbbell snatch 21 reps left arm<br />21 L-pull ups (did not go all the way down)<br />20# dumbbell snatch 21 reps right arm<br />21 L-pull ups<br />although I found the L pull ups to be easier than regular (maybe b/c of the counterweight), I did the next round with 15 pull ups each and the last round with 10 (total of 82 L-pull ups)<br />46:23<br />need to work on my form with the dumbbell snatches<br /><br />haha! crazy business...<br /><br />I used Brand X for mainsite scaling recommendations. For this they said:<br />Big Dawgs:<br />as Rx’d (women 30#)<br /><br />The Porch:<br />Complete three rounds for time of: <br />40 pound Dumbbell snatch, 21 reps, right arm <br />21 Tuck sit Pull-ups <br />40 pound Dumbbell snatch, 21 reps, left arm <br />21 Tuck sit Pull-ups<br /><br />These are squat not power snatches. (women 30#)<br /><br />Pack:<br />Complete three rounds for time of: <br />30 pound Dumbbell snatch, 21 reps, right arm <br />21 Tuck sit Pull-ups <br />30 pound Dumbbell snatch, 21 reps, left arm <br />21 Tuck sit Pull-ups<br /><br />These are squat not power snatches. (women 20#)<br /><br />Puppies:<br />Complete three rounds for time of: <br />10 pound Dumbbell snatch, 15 reps, right arm <br />15 Tuck sit Pull-ups <br />10 pound Dumbbell snatch, 15 reps, left arm <br />15 Tuck sit Pull-ups<br /><br />If you are unable to do L-Pull ups, try tuck sit pull ups. If you are unable to do tuck sit or L sit pull ups, do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do assisted or beginner pull ups and then practice your L sit after the workout.<br /><br />The website for these scalings are here: http://www.crossfitbrandx.com/index.php/forums/viewthread/14040/<br /> Chris P.https://www.blogger.com/profile/00541717780115506753noreply@blogger.com