Welcome Jim C. our newest member.

Praying to the plyo-box god, mid-WOD.

Strong work Jim on your first WOD!

W.O.D. 3.1.09

20-18-16-14-12-10-8-6-4-2

Knees to Elbows

Burpees

Box Jumps

DB Snatch (25#/35#)

40 mintue time cap.

Coach notes:

A quick reminder, the party will begin at 12:00 bring anything you like to eat or drink...and anyone you like to hang out with. All are welcome!

Quote:

"All glory comes from daring to begin."

-Eugene F. Ware

Results:

Paul 34:51

Jen 37:33

Sam 34:48

Lisa 40 cap

Jason 40 cap

Hannah 40 cap

Tim 40 cap

Danielle 40 cap

RC 40 cap

Jim C 40 cap

We are in!

W.O.D. 2.28.09

Walking Lunge 100ft

21 Pull-ups

21 Push-ups

Walking Lunge 100ft

18 Pull-ups

18 Push-ups

Walking Lunge 100ft

15 Pull-ups

15 Push-ups

Walking Lunge 100ft

9 Pull-ups

9 Push-ups

Walking Lunge 100ft

6 Pull-ups

6 Push-ups

Coaches Note:

A huge thank you to everyone for your help last night! We managed to get everything moved out of the old space in 40 minutes! What a WOD! The rounds for last night's WOD ranged from 8 to 10! Awesome work gang!

Video:

"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]

Quote:

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."

-Greg Glassman

Results:

Tim M.-19:20

Scott-11:01

Matt-12:41

Hannah-23:20

Mike F-20:15

Doreen-13:30

Miranda-16:29

Tim P.-9:29

Laura-17:41

Doug-12:34

Nicole-13:26

Paul-10:00

Aimee-8:27

What's Behind Those Doors?

W.O.D. 2.27.09

AMRAP in 40 Minutes

5 Squats

Pick up ANY piece of equipment from the gym, move it to one of four trucks which will be parked outside.

Run 200M

Video:

"Tucker Down Under", CrossFit Journal Preview - video [wmv] [mov]

Quote:

"Clear out your garage and turn it into a gym. There's no home improvement you can make that'll benefit you more."

-Greg Glassman

Welcome Joyce!

One of our newest members, working on that rack position. Joyce, who had never previously touched a barbell is becoming an oly rock-star in no time at all!!!

W.O.D. 2.25.09

AMRAP in 20 Minutes:

5 Pull-Ups

10 Pistols "one leg squat"

15 KB Swings (55/35)

Video:

Spencer A. of CrossFit Athens nails 3 reps of a 265lb Overhead Squat: Video.

Quote:

"Have fun screwing up...it means you are removing your ego from the problem."

-Greg Glassman

Results:

Lisa 35# 5

Laura 35# 5

Sam 45# 6

Tim P. 35# 9

Paul 55# 5

Adam 55# 6

Aimee 35# 8

Deadlift + Power Clean Combo

W.O.D. 2.25.09

8 - 8 - 8 - 8

Each set consists of: five (5) Deadlifts followed by three (3) Power Cleans.

Work sets are done according to your Power Clean 3RM and add 50lbs for your Deadlift reps.

Example:

For someone with a 95lb 3-RM Power Clean: DL x 5 @ 145lbs, then immediately drop weight and perform PC x 3 @ 95lbs. Example for someone with a 155lb 3-RM Power Clean: DL x 5 @ 205lbs, then immediately drop weight and perform PC x 3 @ 155lbs. If you miss your reps, drop weight but always start with + 50lbs on DL. Use three light build-up sets before starting your first heavy work set.

*Let's thank our friends at CrossFit Ft. Myers for this one! I can't wait for my next visit to Florida to visit Jason Cobb and his crew. My first CrossFit experience was at CF Ft. Myers about a year ago...and I never looked back!

Quote:

"Like towing a car with a bungee cord." (bent arms in oly lifts)

-Greg Glassman

Results:

Sam 165/230

Doreen 95/145

Paul 145/195

Joe 230/280

*awesome cleans today Joe; and let's not forget to congratulate Joe on his 51" box jump, yes that's about 71% of his height.

Jill, Paul and Jason...Med Ball Fun!

W.O.D. 2.24.09

15 Med Ball Cleans

50 Burpees

15 Med Ball Cleans

50 Sit-Ups

15 Med Ball Cleans

50 Push-Ups

15 Med Ball Cleans

50 Squats

15 Med Ball Cleans

Article:
Niki (from CrossFit Katy) completes a 100-mile race with CrossFit being the majority of her training: Read.

Quote:

Only those who push too far, see how far they can go.”

~Unknown

Results:

Mike M. 13:40

Scott 12:37

Miranda 17:11

Doreen 16:31

Nicole S. 11:00 (1/2)

Mike F. 18:27

Lisa 15:25

Jill 17:00

Paul 14:05

Jason 20:30

Lisa focused on her SDLHP!

W.O.D. 2.23.09

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat 3 rounds.

The stations are:
Wall-ball -20/14 pound ball, 10 ft/8ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)

Box Jump 20 box (Reps)

Push-press 75/55 pounds (Reps)

Row - (Calories)

Video:

The Keystone Affiliate Challenge

Quote:

"It's the constant and determined effort that breaks down all resistance and sweeps away all obstacles."

-Claude M. Bristol

Results:

Lisa 244

Doreen 198

Scott 269

Mike M 249

Jen C. 229

Jen S. 212

Joe 223

Tim P. 265

Tim M. 242

Hannah 251

Laura 241

W.O.D. 2.22.09

Tabata Olympic Lifts
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same #)
Power Clean
Front Squat
Push Jerk

The minimum number of reps is the score for each exercise.
(Thanks to CrossFit Orange County for the WOD!)

Video:

Burgener warm-up. CrossFit Evolution put together a short video

Quote:

"You can dream a little dream or you can live a little dream. I'd rather live it, because dreamers always chase but never get it."

--from No Regrets by Aesop Rock

W.O.D. 2.21.09

Yes! We are running!

"Michael"

3 Rounds for time of:

800 M Run

50 Back Extensions

50 Sit-Ups

Video:

Michael...[wmv][mov]

"Clean Faults" by Mike Burgener - video [wmv] [mov]

Quote:

"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal-a commitment to excellence-that will enable you to attain the success you seek."

-Mario Andretti

Results:

Lisa 20:34

Jen C 20:40

Mike M 20:00

Nicole 26:57

Hannah 26:45

Scott 17:52

Tim M 24:22

Paul 20:40

Jason 26:59

Aimee 21:19

PUSH PRESS IT MIKE!!!!

...and welcome to CrossFit.

W.O.D. 2.20.09
5 rounds for time:

12 Push Press (95/135)

20 Box Jumps

Video:

Learning to Push Press...[wmv][mov]

Quote:

"Pride is a personal commitment. It is and attitude which separates excellence from mediocrity."

-Anonymous

Results:

Jon 85-14:04

Mike M. 105-12:12

Tim P 95-9:12

Jen C 60-11:25

Miranda 70-14:25

Mike F. 105-13:36

Jeff 95-13:30

Lisa 70-13:25

Sam 95-11:21

Joe Rxd-18:50

Paul 105-10:38

Jason Rxd-16:32

Scott 95-11:21

Tim M. Rxd-17:18

Hannah 95-rd1/80-15:53

Aimee 95-rd1/85-13:30

I am continually impressed not only by the strength, commitment, determination and perseverance of every athlete at CrossFit KoP; but I am most impressed by all the encouragement you show towards your comrades. No matter what the time on the stopwatch reads or the weight you lift, you are all successful each day you walk through the door and give everything that your mind and body will allow.

-Aimee

Click here to read Rapid Health Improvements with a Paleolithic diet from the Blog of Michael R. Eades, M.D...It might leave you questioning if the "person" who made an "oops" when they said it was dangerous to squat below parallel was the same "person" that said saturated fat is evil...hummm. A small excerpt is below:

...The Paleolithic diet data indicates that early man ate more saturated fat than he did carbohydrates. And he was molded by the processes of natural selection to thrive on such a diet. When he bolted from that meat-based diet, as he did when he settled in to life as an agriculturalist, he paid dearly for it with a devolution in health. Since the evidence is so obvious that a diet higher in saturated fat worked wonders for Paleolithic man, it seems like some academicians somewhere would ranger up and test such a diet. But it appears that the pox on saturated fat is so virulent that no one wants to risk it.

If such a study were done and the results tally with what I’m positive the results would be, the authors would find themselves in the untenable position of having to at least tacitly imply that saturated fats aren’t harmful. And that could ruin an academic career. No more invitations to present at meetings. Expulsion from the club. People tsk tsking behind their hands. It just couldn’t be done.