Happy Veterans Day!!!
A day where we honor and remember Military Veterans and I think about my Pop Pop who served in WWII at the Battle of the Bulge. RIP.

W.O.D. 11.11.09
Josh
"A hero WOD"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups

Video:
Gillian Mounsey trains to benefit Hope for the Warriors Part 3 - video [wmv] [mov]

Coaches Note:
Jason and I will be traveling to CrossFit Long Island City this weekend. I will be joining Gillian in a Muscle up as she tries to reach 100 in an hour!!! Coaches Nikki, Megs and Timmy will be on deck this weekend to put you though some kick ass WOD's...get ready for the Football Sunday WOD, I expect to see some Football Jerseys out in full force.

Quote:
"Victory belongs to the most persevering."
- Napoleon Bonaparte

Results:
Aimee 8:21 Rx
Sam 13:40 Rx
Swine 10:44 Rx

Lisa 11:24 Rx

Tim P. 6:54 Rx

Jim C. 16:18 Rx
Jason 10:40 Rx
Mike F. 17:20 Rx
Jeff 12:30 Rx
Miranda 16:18 Rx
Mike B. 11:28 Rx
JZ 67# 12:37
Kerry 45# 16:51
Trisha 35# 15:04 (blue)
Nikki 63# 11:57
Beth 25# 12:17 (black)
Kelly 15:53 35# (green)
Patti 16:52 35# (green)
Chris S. 16:36 65#
Curtin Rod 14:25 65# (black)
Nicole 55# 21:13 (floss/blue)

Jamie 17:18 25# (green)
Todd 15:36 45#
Steph 10:21 65# (black)
Doreen 10:18 65# (green)

Donkey 17:14 15# (black/blue/green)

Kristen S. 12:19 (33#) (blue)

Kerry working hard on Paralette Push-ups!

W.O.D. 11.10.09

10 Rounds for time of:
95#/135# Deadlift, 15 reps
15 Push-ups/or Ring Push-ups*

*your choice of push-ups, check out the Nicole's video below.

Videos:
Deadlift-Pushup WOD (Brendan)...[wmv][mov]
Playing With Ring Pushups (Nicole)...[wmv][mov]

Quote:
"I count him braver who overcomes his desires than him who overcomes his enemies, for the hardest victory is victory over self."
- Aristotle

Results:

Kara 21:45 (65#)

Chris T 24:46 (65#)

Doreen 20:28 (95#)

Jerry 22:58 (135#)

Mike B 18:40 (135# P/PU)

Jeff 19:57 (135# R)

Cindy 19:40 (95# K)

Nikki 18:53 (95# R)

Granny 19:10 (95# R)

Kerry 17:50 (75# P/PK)

JZ 19:33 (115# R)

Jill 16:10 (95# K)

Curtin 13:38 (95# K)

Patti 19:47 (65# K)

Kelly 19:07 (75# K)

Miranda 17:40 (95# P/PU)

WW 23:58 (95# PU)

Sam B 16:48 (115# R)

Joe A 31:02 (135# R)

Shawn 21:26 (135# P)

Jim C 20:11 (135# P)

P=Parallelette Pushup

PU=Pushup

K=Pushup on Knees

R=Ring Pushups

PK= Parallette Pushup on Knees

Shots from our Tabata FGB...

Shorts?!?!!

Cooling down outside...

Liz are you still with us?

WestWOOD!

Special Classes:

CrossFit Lite-

Tuesday 7:30 PM, 11/10, 11/17, 11/24

Click here for the CrossFit Lite Flyer

Free for members

$15 non-members

Kipping Workshop-

Thursday November 19th 5:30-6:30PM

$10 per person

Olympic Lifting Classes-

Starting Saturdays November 21st 10:00AM

$200 for 8 semi-private classes.

We only have 5 slots open for this special class!

David Miller from East Coast Gold. 198#

Don Golden from CrossFit York. 176#

Check out that finish! 253#

Rick Bucinell. Clean and Jerk 416#.

Photos above from the USA Weightlifting Masters Oly Lifting Competition held at York Barbell. Jason and I had the opportunity to attend this yesterday, talk about some impressive lifts!!

W.O.D. 11.9.09
Tabata Fight Gone Bad

We will perform 5 different exercises in tabata fashion (20 seconds on and 10 seconds off) 8 rounds each with no rest between exercises. We will use counters and total score will be total amount of reps for all exercises.

The exercises are:
Wall-ball: 20/14 pound ball, 10 ft target/8 ft target (Reps)
Sumo deadlift high-pull: 75 pounds/55 pounds (Reps)
Box Jump: 21" box (Reps)
Push-press: 75 pounds/55 pounds (Reps)
Row: calories (Calories)

Strength:

50 Ring Dips

Quote:
"Too many people overvalue what they are not and undervalue what they are."
- Malcolm Forbes

Results:
Kerry 252
Plentus 323 (Rx)
Ditty 173 (Rx)
Sam B 269 (Rx)
Rob 248 (Rx)
Liz 214
Laura 248 (Rx)
Shawn 221 (Rx)
Cate 268 (Rx)
Kara 260
Megs 234
Dorothy 242
Doreen 216 (Rx)
Gina 232
JZ 222 (Rx)
Kristen 208
Curtin 218 (Rx)
Miranda 262 (Rx)
Teresa 316
Mike B 295 (Rx)
Jeff 277 (Rx)
Nicole 245
Tom 241
Chris S 249 (Rx)
Westwood 227
Jerry 255 (Rx)

Level 2:

WOD 1
15 Deadlifts (225/155#)
15 Burpees (jump over the bar)

WOD 2
Chest to Bar Pull-ups
Walk-outs
As many reps as possible in 5 minutes (need to complete at least 10 of each)

WOD 3
20 OHS (115/75#)
20 GHD Sit-ups
20 Double Unders

Results:

WOD 1
Sam 1:18
Jason 1:23
Paul 1:23
Nikki 1:26
Aimee 1:30
Lisa 2:22

WOD 2
Aimee 82
Sam 80
Paul 72
Jason 71
Nikki 66
Lisa 53

WOD 3
Aimee 1:42
Swine 1:54
Lisa 2:07
Jason 2:08
Sam 2:13
Nikki 3:10

Total Placement
Aimee 7 pts
Swine 7 pts
Sam 8 pts
Jason 10 pts
Nikki 15 pts
Lisa 15 pts

CrossFit Kids out for a 400M Run.

Getting ready for Musical Med Balls!

Kelsey.

Megs.

W.O.D. 11.8.09

Complete the following allowing full recovery between rounds. These Rx weights are heavy (I know) we will scale weight according to ability (but knowing the goal is to go HEAVY). It's simple, right??? Lift something heavy, run really fast, time the entire effort and repeat.

3 Rounds:
5 thrusters, 155lbs/105lbs
2oom sprint

3 cleans (yes, squat cleans), 205lbs/115lbs
200m sprint

Read:
Are you nuts about nuts?
Click here to read Marks Daily Apple: This Is a Cringe-Free Headline about Nuts

Quote:
Smooth roads never make good drivers.
Smooth sea never make good sailors.
Clear skies never make good pilots.
A problem free life never makes a strong person.
Be strong enough to accept the challenges of life.
-Unknown

Results:

Jim C (155#) 4:26/3:38/3:41

Aimee (123/103#) 3:25/3:04/3:04

Swine (155#) 3:32/3:16/2:54

Jaime (45#) 3:44/4:25/4:00

Abbey (103#) 3:34/3:44/3:33

Han (103#) 4:22/4:48/5:13

Plentus (155#) 3:36/3:23/2:51

K-Ditty (85/75#) 4:15/4:36/4:20 (dropped to 75/75# last Rnd)

Sam (185/155#) 4:04/2:53/2:57

Lisa (Rx) 3:05/3:11/3:21

Todd (115#) 2:52/3:10/3:20

Maura (45#) 3:47/3:54/3:35

Meg (75#) 3:45/3:54/3:19

Darlene (15#) 5:22/5:16/5:23

Westwood (115#) 3:08/3:44/4:15

Joe A (Rx) 4:23/4:49/4:43

Jason (Rx) 3:57/4:48/5:33

Cate (95#) 3:03/3:03/3:36 (105# for last Rnd)

Kelsey (95#) 3:33/3:31/3:23

Jill (70#) 3:05/2:56/2:51

Laura (75#) 2:53/2:47/2:53

Nicole (70#) 3:10/3:26/3:23

Chris S (185/155#) 4:15/3:28/3:15

Fergs (185/155#) 3:14/3:20/2:48

Mike F (165/155#) 4:41/3:41/Ouchie

W.O.D. 11.7.09

Strength:
Snatch
(work to perfect form at 50% of your 1RM)
then 3-2-2-1-1

Skill:
Rope Climbs and Ring Dips
3 Rounds:
2 Rope Ascents
10 Ring Dips

Option B.
For the 12:00 Noon class ONLY. If you would like to go on a 5k run, Coach Nikki will be leading the group.

Read:

Benefits of Olympic Weightlifting
and
Failure - it does a body/mind good

A Few Cues from Coach B:

1. When the arms bend the power ends.
2. Jump hard not high.
3. Pull your body down under the bar.
4. Junk Yard Dog aggressiveness
5. Finish

Quote:
“Success in any endeavor requires single-minded attention to detail and total concentration.”
-Willie Sutton

Results:

Cate?

Panos?

JoAnne?

Kristin 45

Megan 65

Sam ?

Aimee 108

Plentus ?

Han 83x2

Joe A 155

Jason 135x2

Chris S 145

Nikki ?

Nicole ?

Jaime ?

Tom ?

JZ ?

REMEMBER TO POST YOUR TIMES/LOADS ON THE BOARD!!!

CLICK HERE for more Photos from our "Yack in the Box" Grand Opening Celebration! A HUGE THANKS to Dan Reshef for the awesome photography! He came all the way from CrossFit South Brooklyn!

W.O.D. 11.6.09
Death by Pull-up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. When you finally get to a round where you fail, start back at 1 clock goes for 20 min total.

(compare to 3.16.09)

Strength:
Split Jerk
*work on form, only progress in weight to a 1RM if your form is spot on!

Video:
Training the Muscle-up with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

Quote:
"Confidence doesn't come out of nowhere. It's a result of something... hours and days and weeks and years of constant work and dedication."
-Roger Staubach

Results:
Aimee 16 full+10 for a total of 146+6=152
Sam 14 full+10 for a total of 115+5=130
Steph (jump) 13 full+9 for a total of 100+21=121
Nick (jump) 18 full+18 for a total of 189
Lisa 13 full for a total of 91
Todd 12 full +9 for a total of 87 +28=115
Jason 13 full + 11 for a total of +28=130
Ray 9 full + 3 for a total of 48 + 50=98
Jeff 13 full + 7 for a total of 98 + 28=126
Dorothy (black) 9 full + 4 for a total of 49 + 36=85
Plentus 18 full + 15 for a total of 186 + 1=187
Jim C 11 full + 3 for a total of 69 + 36=105
Westwood 9 full + 5 for a total of 50 + 29=79
JZ 12 full + 9 for a total of 87 + 28=115
Gina (black) 8 full + 7 for a total of 43 + 66=109
Kel (green) 12 full + 5 for a total of 83 + 28=111
*K-Ditty (blue) 10 full + 10 for a total of 65 + 81=146
Joe 11 full + 6 for a total of 72 + 36=108
Swine 16 full + 15 for a total of 151 + 6=157
John 18 full + 13 for a total of 184 + 1=185
Mike F 8 full + 6 for a total of 42 + 41=83
Han (blue) 6 full for a total of 21 + 40=61
Rob 13 full + 5 for a total of 96 + 21=117
Fergs 9 full + 8 for a total of 53 + 20=73
Jill 8 full + 7 for a total of 43 + 66=109
Meg 10 full + 8 for a total of 63 + 27=90
Nikki 16 full + 9 for a total of 145 + 6=151
Jerry 10 full + 5 for a total of 60 + 25=85

*There were only 9 rounds left after failure for a maximum of 46 so you may have kept doing more?

The Girl Scouts came to enjoy some broad general "FUN" at CrossFit KoP!

W.O.D. 11.5.09
Burpees and Jerks
(Push Jerks or Split Jerks) 95#/135#

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many jerks as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep jerks and so on until you reach 50 total jerks.


2010 community event:
Fall is in the air and most people are just starting to plan for the 2009 Holidays... at CrossFit KoP we are planning a little farther out. Mark your calendars now and click here to read about a FREE Detoxing Workshop coming to us in the new year! January 6th 7:30-8:30PM.

Note:
Coach Pappas will be traveling to Atlanta this weekend to complete the Running and Endurance CrossFit Certification with Brian MacKenzie. Wish him luck!

Quote:
"You can teach a student a lesson for a day; but if you can teach him to learn by creating curiosity, he will continue the learning process as long as he lives."
~Clay P. Bedford

Results:
Sam 155#/11:50

Aimee 103#/14:59

Tim P. 135#/19:39

Cate 95#/11:54
Meg 65#/12:39

Dawn 45#/12:54

Kevin 75/65#/17:52

Kristen 75/65#/14:41

Ray 135/75#/25:58
Steve 35#/10:50

(sub 35# kb swings for burpees)

TRY IT NOW: CROSSFIT LITE

If you are passionate about CrossFit and your successes you have probably, with out question, talked to your friends and family about it, RIGHT? Do they really understand? Do they need to see it for themselves and get a taste of the KoolAid? Do they want to give it a try? Click here for our latest flyer and please pass it along to anyone and everyone!!

WHAT IS CROSSFIT LITE:

A beginner friendly class which offers a short varied series of CrossFit exercises between several rounds. Following the warmup, a coach will have the group perform several rounds of individual exercises throughout the 30 minute session. Exercises will include body weight exercises (push ups, air squats...), along with weighted exercises (kettlebells, dumbbells...)-always varied, always different, always fun...always results. Each athlete works out at his/her own level and pace.

CROSSFIT LITE TIME/DATES:

Tuesday November 10,17,24 at 7:30PM.
$15 per class (non-members)
Free for Members

PVC Back Squats

LIZ

JOE D.

W.O.D. 11.4.09

Back Squat
5-5-5-5-5

Then...reps over time:
As many reps as possible of Back Squats with PVC for 5 Minutes.

Video:
Introduction to the Low Bar Back Squat, Mark Rippetoe ...[wmv][mov]

Quote:
"Trample the weak. Hurdle the dead."
-Unknown (but apparently a very tough dude who liked obstacle courses)

Results:
Sam 225#/191 Reps
Todd 215#/141 Reps
Jim C. 225#/124 Reps
Joe D. 275#x2/120 Reps
Ray 185#x4/132 Reps
Cindy 145#/177 Reps
Lisa 165#/144 Reps

Trisha 125#/ 130 Reps

Miranda 175#x3/ 166 Reps

Steph 175#/ 112 Reps

K.Ditty 125#/ 133 Reps

Plentus 255#/ 241 Reps

John K 215#/ 139 Reps

JZ 185#/ 176 Reps

Chris S 275 bench

Pauline 182 Reps

Swine 205#/ 163 Reps

Nikki 145#/ 161 Reps

Jason 295#x3/ 146 Reps

Donkey 55#/ 125 Reps

Kerry 125#/ 163 Reps

Liz 105#/ 159 Reps