Super Bowl Sunday Interval W.O.D. 2.1.09

1 minute intervals at each station x 2:

Jump Rope/DB Squats

Row/Mt Climbers

DB Lunges/DB Push Press

Burpee/DB Step Ups

Note:

The "kick the sugar" contest starts today.

Quote:

"Anyone can be an ACE: Attitude + Commitment = Excellence"

-Robert Inman

W.O.D. 1.31.09

3 Rounds

25 Power Snatches (65/95)

25 Box Jumps

25 Push Ups

25 Sit Ups

Video:

Skill Transfer Exercises for the Jerk, Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

Quote:

"Life grants nothing to us mortals without hard work."

-Horace

W.O.D. 1.30.09

"Helen"

3 Rounds for time:

400M Run

1.5 Pood Kettlebell swing x 21

Pull-ups 12 reps

Video:

Helen: Sub-7:00 (OPT)...[wmv][mov]

Quote:

"Simplicity is the ultimate sophistication"

-Leonardo daVinci

Results:

Jon 14:09

Scott 9:49

Paul 12:23

Lisa 14:53

Nicole 18:38

Tim M 15:11

Doug 11:14

Jill 16:35

Laura 17:37

Jeff 15:05

Joe 21:51

Danielle 14:35

Cindy 18:00

Hannah 17:29

Tim P. 11:00

Jason 15:17

Aimee 12:55

Cottage Custard Recipe

This is basically an egg-and-cream custard with cottage cheese courtesy of Evan. When made with small curd cottage cheese, it has a texture much like rice pudding. But if you then whiz it up in a blender or food processor, it makes a smooth pudding as well.

NOTE: You can use different sweeteners such as agave, honey, evaporated cane juice, and xylitol. All work just fine. Each tastes different because of the flavors of the sweeteners.

NOTE: The recipe calls for 1/2 teaspoon Stevia powder, which is just right for Stevia. If you use another sweetener, use 4-8 teaspoons. I used 8 teaspoons for the test, and found that while it wasn't over-sweet, I could have used less. Play with it a bit until you find the right sweetener and the right amount for your taste.

ALSO NOTE: The recipe calls for cream, but you could substitute any mixture of cream and milk in whatever proportions you require for your intake of fat and carbs.

The recipe makes 5 servings.

Ingredients:
3 eggs

3/4 cup cream

1 cup small curd cottage cheese

1/2 teaspoon Stevia powder or less depending on taste

1 teaspoon vanilla extract Raisins (optional)

Nutmeg (optional)
Preheat oven to 325 degrees Fahrenheit
Mix eggs, cream, cottage cheese, and Stevia powder with a whisk until blended.
Pour into 4 ramekins.

Sprinkle a few raisins in each ramekin (I used 10 raisins per) and sprinkle nutmeg on top. Place the ramekins in shallow pan with about 1/2" water in the pan.
Bake 30-40 minutes, until a knife comes out clean.

Do not over-bake.

Top with Stevia sweetened whipped cream or raspberries.

Lift it Lisa!

W.O.D. 1.29.09
Thruster
3-3-3-3-3-3-3 reps

Video:
Watch John Alanis and a missed rack that will make you chuckle.

Quote:
"What doesn't kill me makes me stronger."
-Johann Wolfgang von Goethe
(sorry, I don't think it was Kayne West who said this first...)

Happy Birthday Laura!

Results:
Lisa 95
Doug 175 (body weight)
Sam 150
Tim P. 150

Keystone Affiliate Challenge Details

Where:

CrossFit Delaware Valley (Rob Miller)
Phone: 610.585.9536

Address: 8 Groce St Unit F Glenolden, PA 19036

When:

Saturday Feb. 7th

Time:

8:30am- Check in/Register

9:00am- start first heat of individual wod

What:

Individual and team wods followed by lunch and social time; if you decide to change your "scale vs Rxd" you can do so the day of. They will get pizzas/wings etc. based on the number of people staying for lunch. Post to comments if you will be staying for lunch. Please feel free to bring a cooler with your favorite beverage and plan to hang out for a little while! (from Coach...but...."don't forget about the 'kick the sugar contest' ")

Who:

Doreen Antonucci - Female -Rxd

Nicole Surrichio - Female - Scale

Laura Pappas- Female-Scale

Tim Pappas-Male Rxd

Jeff Handler- Male Scale

Cindy Handler - Female Scale

Jason Lyons- Male Rxd

Lisa Esposto- Female Rxd

Hannah Marley- Female Rxd

Tim Marley- Male Rxd

Joe Abraham- Male Rxd

The Fundamentals of Kipping

Kipping Workshop -Wednesday, February 11th at 6:30-7:30PM

Cost of the workshop $10

Do you need to increase your capacity for work and power on the Pull Up bar?

Are you W.O.D. times suffering as you kick your feet and swim your chin up the pull up bar?

Learn how to develop the momentum in the horizontal plane and then divert it to a vertical direction to increase work capacity and POWER!

Who doesn't want more work in less time!?

Right?

Learn how to take the following words on kipping and apply them on the bar:

"-push the chin and shoulders forward-violently close the shoulders pulling the chin to the bar-lean back, push the bar away-the body drives forward at the bottom...and repeat!?

Learn how this skill (and transfer of power from the lower extremities to the upper) resonates to the snatch and clean.

Greater intensity=Better Results=Better Fitness.

Get some!

*Post to comments if you will be attending the workshop!

CrossFit KoP's Kick the Sugar Contest

Did you know that the average man, woman, and child in this country eats 150 lb. of sugar annually?

For ONE month - ONE MONTH ONLY -just try it. Make the effort, see what it does for you. See how you feel, look, perform. You can do ANYTHING for one month, especially knowing it's for your HEALTH and PERFORMANCE. If you choose not to do it, if you haven’t sincerely tried committing to good nutrition, maybe it’s time you looked at your reasons. What are your excuses? How valid are they, really? Are you so invested in them that you’re willing to sacrifice your potential and long term health?

1. All participants must commit by signing the sheet at the gym by January 30th. Challenge starts on February 1st and ends at midnight, on February 28th. I will keep a tracking spreadsheet at the gym and some progress posts will be made on the blog along with some ideas, websites and recipes.

2. The way to kick sugar is to not eat ANY sugar of ANY kind.

3. Only consume sugar that is found naturally in foods such as fruit - and limit the consumption of too much, choosing low glycemic index fruits primarily.
What is the significance of Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave differently in our bodies. The glycemic index or GI describes the difference by ranking carbohydrates according to their effect on our blood glucose and insulin levels.

4. The best way to be successful with this is to eat clean. Create meals from meats and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR. No processed and refined foods with high fructose corn syrup and high sugar content (i.e.: chips). Shop the perimeter of the grocery store; avoid the aisles where labels and long shelf-lives increase the sugar content. Limit bread.

5. If you drink adult beverages, only pure spirits (vodka, whiskey, rum, etc.) and wine are allowed in small quantities. No dessert wine, or any other alcoholic beverage made with added sugar, such as beer.

6. Keep a food log, writing down EVERYTHING you eat. At the end of each week, show it to either Aimee or Evan and have them help you with your choices of foods and staying on track. The winner will be the person with the most consecutive days completed successfully. The runner-up will be the person with the most overall days completed successfully. This may be the same person or persons.

7. Please feel free to email me or post to comments with your own input, comments, encouragement, articles, recipes, struggles and victories.

So far the participants are:

Jon, Nicole, Jason, Paul, Doreen, Miranda, Cindy, Hannah, Jen C. Lisa E., Mr. Dillon

At Home Snow WOD

W.O.D. 1.28.09

*since no one made it out in the miserable weather this morning for the 6AM WOD.

At home complete each of the exercises for 30 seconds, 45 seconds and then 1:00 minute:

Mt. Climbers

Squats

Walking Lunges

Push Ups

Vertical Jumps

Sit Ups

Tuck Jumps

-if you must snow shovel, complete that prior to WOD.

Quote:

"To appreciate the beauty of a snow flake, it is necessary to stand out in the cold."

-Anonymous

Can you make sense of this?

Swinging Away!

W.O.D. 1.27.09

"Barbara"
Five rounds, each for time of:

20 Pull-ups

30 Push-ups
40 Sit-ups

50 Squats
Rest precisely three minutes between each round.

*compare to 10/6/08. times are posted in comments.

Website:

CrossFit Stickers

Video:

CrossFit Certification Seminar Trainer's Workout by CrossFit Again Faster - video [wmv] [mov]

Quote:

"The key to change...is to let go of fear."

-Rosanne Cash

Results:

Paul Rxd 4:28/4:00/4:50/4:49/4:14

Jason Rxd 5:52/6:10/6:33/6:00/6:45

Jen C. Rxd 6:18/6:50/5:15/8:19/7:14

Doug Rxd 4:09/3:58/4:40/5:14/4:40

Tim M Rxd 7:38/7:42/9:45/9:01/9:06

Laura P Rxd 4:44/4:54/6:30/5:03/5:16

Doreen 3:42/4:23/3;39/4:34/5;40

Jon Rxd 3:45/4:35/5:34/5:26/5:13

Miranda 3:33/4:24/5:22/6:105:42

Tim P. Rxd 3:36/3:57/5:18/5:29/5:13

Scott Rxd 2:48/3:52/4:12/4:30/4:41

Michelle 3:51/4:07/5:56/5:42/5:32

Jeff Rxd 3:51/4:08/4:29/5:13/4:28

Nicole 5:11/6:00/6:37/6:22/6:38

Lisa Rxd 3:41/4:10/4:30/5:18/4:31

Hannah 5:03/6:55/6:24/7:06/7:00

Aimee 3:23/3:32/3:19/3:36/3:13

Before:

After:

CrossFit KoP Triplets.

W.O.D. 1.26.09
10 rounds for time:
10 SDLHP
10 Wall Balls

Video:
Tips on the Sumo Deadlift High Pull:
Sumo Dead Lift High Pull...[wmv][mov]

Contest:
CrossFit KoP's Kick the SUGAR Contest will be presented at both the 5:30PM and 6:30PM classes. Whether or not you choose to participate, you can always learn from listening. Evan will also be bringing in some "show and tell" natural sweeteners.

Quote:
"You win some, you lose some, but you always try again."
-Unknown

Results:
Miranda 12:10
Lisa 12:59
Doreen 9:40
Paul 14:42
Jon 13:28
Jason 13:02
Jen c. 13:13
Doug 14:35
Hannah 16:23
Nicole 16:22
Cindy 14:48
Jill 14:23

Top 2 plank holds:
Jen C. 5:00
Doreen 3:05