W.O.D. 9.14.10

2 Rounds for time of:
50 Kettlebell Swings
50 Kettlebell Snatches (25R/25L)
50 Ketlebell Sumo Deadlift High Pull

*select KB weight according to level and ability.

Read:
Lululemon grows fast on a slim budget by Kevin Helliker - WSJ

Quote:
"Borrowed thoughts, like borrowed money, only show the poverty of the borrower."
-Lady Marguerite Blessington

Results:
Name (KBS/KBSn/KBSDHP) Time
Chris T. (35/18/35) 19:31
Deb (45/26.5/45) 20:30
Dorothy (35/26.5/35) 18:51
Donkey (45/26.5/45) 20:14
Grans (53/26.5/53) 18:10
Mom (18/10/18) 14:30
Kara (26.5/18/26.5) 18:00
Aimee (45/35/45) 23:38
Jason (70/70/70) 33:44
Tim P. (70/55/70) 26:31
JZ (55/26.5/55) 24:04
Mel (35/25/45) 24:32
Karen (26.5/18/26.5) 22:57
Cindy (26.5/18/26.5) 10:44 (1/2)
Jeff H. (55/35/55) 18:57
Tom S. (55/45/55) 25:07
Dianne (35/18/26.5) 26:38
WW (53/26.5/53) 20:09
Jen S. (53/26.5/53) 25:19
Josh (55/26.5/55) 23:32
Shoeless Joe (55/26.5/55) 22:17
Roger (45/26/53) 23:20
Joe A (70/70/70) 51:02
Kimberly (18/18/18) 16:09
Mimi (18/10/18) 22:52
Kristy (18/10/18) 21:46
Sandy (26.5/10/26.5) 19:46
Jay E (70/55/70) 23:18
Danny (55/55/55) 19:02
Liz (35/18/35) 21:56
Laura (55/26.5/55) 29:56
Lisa C. (26.5/15/26.5) 26:08

Everyone loves Boobs, why not save a Pair?

On October 16th 10AM - 4PM, we will host our biggest fundraiser of the year and re-grand opening party!

Below you will find notes for our Barbells for Boobs event, so please continue to invite your friends and relatives to the event:

Lululemon will have an amazing Trunk Show throughout the event and the top male and female winners will be awarded with full Lululemon gear...from head to toe! Winners will also be awarded a JourneyMan Pack from Steve's Club.

We will also have additional $1 raffles the day of the event for a variety of special prizes with all of the proceeds going towards Mammograms in Action.

The Donation for the event will be $20 and with that you will receive a T-shirt and be able to complete GRACE-30 Clean and Jerks for time. Rx weight 95#-Ladies/135#-Men. Other weights available that day are 65#, 45#, 22# and PVC. Remember, CrossFit is scalable for all levels and this is a charity event so don't be scared away by the prescribed (Rx) weight...everyone can participate.

In addition to GRACE, we have the following scheduled:

There will be a kids WOD at 12:00PM.

A surprise team WOD at 2:00PM (get your teams of 4 ready to go-teams will consist of either all ladies or all men!!)

There will be mini-WODs from 10-2PM. Give us a buck try your luck!
(top winners in each category will be awarded a prize)
A-cup - max rep jump rope in a minute - Thick Rope
B-cup - max length for a 25# ball throw
C-cup - max Deadlift reps in a minute 95#ladies, 135#men
D-cup- max Rep Wall-balls shots in a minute 14# above 9ft target for ladies and 20# above 10ft target for men

Winners will be announced at 3:30PM.

Currently we have the following athletes signed up. Please post to comments what size shirt you would like. There will be a Men's T and Ladies girlie T...sizes are pretty true to size. Athletes can sign up the day of the event, we are just making sure that we have a good gauge of T-shirts necessary.

Jen S.
Cate
Hannah
Jason
Aimee
Donkey
Mel
Nikki
Miranda
Maura
Patti
John W.
Steph V.
Christine E.
Kim G.
Jay E.
Jeff H.
Dana
Melinda
Mike F.
CC
Danny
Meighan
Kevin
Maggie G.
Lesha M.
Tom S.
Kristen S.
Ken B.
Mom

*On Saturday 9/25 we will have our pre-grace, GRACE practice at the 9AM and 10AM classes. We will review the C & J and execute the WOD!!

This Weekend:

CrossFit KoP will be hosting a Level 1 CrossFit certification this weekend, September 18/19th.

Classes will NOT be canceled, but we will offer two special surprise outdoor WOD's.

Saturday 10AM meet and park at or behind Frosty Falls.

Sunday 10AM meet and park at or behind Frosty Falls.

W.O.D. 9.13.10
Hard and Fast

AMRAP in 10 Minutes:
250M Row
10 Deadlifts 135#/95#

then

AMRAP in 10 Minutes:
250 M Run or 25 Double Unders
5 Box Jumps
10 Burpees

Event:
Sweatin' for the Sweater Kittens living beyond Breast Cancer Event. CrossFit KoP will be participating in this fundraiser on Sunday September 26th from 11AM-5PM at the Greater Philadelphia Expo center at Oaks. Please stop by to join in the FUN interactive event and tell your friends!

Quote:
“The only way of finding the limits of the possible is by going beyond them into the impossible.”
- Arthur C. Clarke

Results WOD 1:
Kate 3 (65#?)
Denise 3 (65#?)
Mel 5 (Rx)
Kris 3 (55#)
Rachael 5 (65#)
Tim H 4 (Rx)
Ben 5 (75#)
Christine 4 (55#)
Kim G 5 (65#)
Brendan 6 (95#)
Danny 6 (Rx)
Aimee 5 (Rx)
Melinda 4 (Rx)
Plentus 6 (Rx)
Nicole St 4 (22#)
Gina 4 (75#)
Steph V 5 (Rx)
Lori 4 (Rx)
Mike R 5 (Rx)
Cate 5 (Men's Rx)
Kara 4 (63#)
Chris T 4 (Rx)
Peterson 5 (Rx)
Olan 5 (Rx)
Kristen S 4 (Rx)
Jason 6 (Rx)
Rob Ph 5 (Rx)
Kevin 5 (Rx)
Brian R 5 (Rx)
Gabe 5 (95#)
Dorothy 5 (Rx)
Karen 3 (Rx)
Nikki 5 (Rx)
Deb 5 (Rx)
Katie D 4 (75#)
Kimberly 4 (65#)
Teamari 3 (65#)
WW 4 (Rx)
Jeff 4 (Rx)
Tim G 4 (Rx)
Mike F 5 (Rx)
Grans 5 (Rx)
JZ 5 (Rx)
Joe A 5 (Rx)
Liz 4 (Rx)
Shawn 5 (Rx)
Kristy 4 (55#)
Sheng-Ching 4 (45#)
CC 4 (75#)
Kerry 6 (Rx)
Jerry 5 (Rx)
Rob 6 (Rx)
Chris C 5 (Rx)
Jason Bo 5 (Rx)
Joe M 5 (Rx)
Kristen T 4 (55#)
Todd 5 (Rx+ 145#)
Bevin 5 (Rx)
Donkey 6 (Rx)

Results WOD 2:
Kate 3 (run/13")
Denise 3 (run 13")
Mel 3 (DU/Rx)
Kris 3 (run/17")
Rachael 3 (run/17")
Tim H 2 (run/21")
Ben 3 (run/21")
Christine 3 (run/17")
Kim G 3 (run/17")
Brendan 3 (DU/Rx)
Danny 5 (run/Rx)
Aimee 5 (DU/17")
Melinda 3 (run/Rx)
Plentus 8 (DU/Rx)
Nicole St 3 (run/13")
Gina 3 (run/21")
Steph V 3 (run/17")
Lori 4 (DU/17")
Rachel 4 (SU/17")
Mike R 6 (DU/Rx)
Cate 4 (run/Rx)
Kara ---
Chris T 2 (run/21")
Peterson 4 (run/Rx)
Olan 4 (DU/Rx)
Kristen S 3 (DU/17")
Jason 5 (DU/Rx)
Rob Ph 3 (run/17")
Kevin 5 (DU/Rx)
Brian R 4 (run/Rx)
Gabe 4 (run/Rx)
Dorothy 5 (DU/Rx)
Karen 3 (run/13")
Nikki 7 (DU/Rx)
Deb 4 (run/Rx)
Katie D 3 (run/17")
Kimberly 3 (run/17")
Teamari 2 (run/Rx)
WW 4 (run/Rx)
Jeff 5 (DU/Rx)
Tim G 3 (DU/Rx)
Mike F 4 (DU/Rx)
Grans 5 (DU/Rx)
JZ 5 (run/Rx)
Joe A 3 (run/Rx+ 33")
Liz 4 (DU/Rx)
Shawn 4 (DU/Rx)
Kristy 3 (run/13")
Sheng-Ching 2 (run/13")
CC 3 (DU/Rx?)
Kerry 4 (DU/Rx)
Jerry 5 (DU/Rx)
Rob 5 (DU/Rx)
Chris C 4 (run/Rx)
Jason Bo 4 (run/21")
Joe M 4 (run/Rx)
Kristen T 4 (run/17")
Todd 5 (DU/Rx)
Bevin 3 (run/?)
Donkey 4 (run/Rx?)

W.O.D. 9.12.10

Push Jerk
1-1-1-1-1-1-1

and

max reps push jerk in 3 minutes (95#/135#)

Quote:
“The most powerful weapon on earth is the human soul on fire.”
- Ferdinand Foch

Results:

Jeff 175

Jim 205

Han 145

Charlie 210

Josh 165

Joe 235

Kristy 85

Cate 150

Grans 130

Sam B 215

3 min WOD

Jeff 15 (Rx)

Jim 21 (Rx)

Han 33 (Rx)

Charlie 29 (Rx)

Josh 3 (Rx)

Joe 35 (Rx)

Kristy 16 (50#)

Cate 35 (Rx)

Grans 34 (Rx)

Sam B 31 (Rx)

Happy Birthday Jen S.

W.O.D 9.11.10

A 9.11. commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.

We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

(compare to 9.11.09)

Read:
14 Sweet Facts about Sugar

Quote:
"Death leaves a heartache no one can heal, love leaves a memory no one can steal."
-From a headstone in Ireland


Results:
Nikki/Jen S. - 21:37 (21"box)-Rx
Donkey/Kathleen - 27:23-Rx
Eric/Mike B. 21:33 (95#SDLHP)-Rx
Todd/Jeff Hi./Olan 32:21 (150reps)
Mike V/John/Rachael 26:29 (95#SDLHP)
Ben/Josh 27:31
Kristy/Sheng-Ching 17:47 (1/2 reps)
Cate/Jenny 20:22
Melinda/Kristin T. 27:23
Dorothy/Beth 26:25
Conn/Borden 28:27
Jason B./Gary 27:07

Photos:
How do you Buddy Carry???





Check out the look on the "riders" face...they always seem to have a huge smile on their face...and the carriers are wincing in agony!!

the aftermath...

Pitterpatterplentus

Kristen S.

Sam B...brings out the DUs!!!

W.O.D. 9.10.10

3 rounds for time of:
30 Med Ball Cleans (14#/20#)
20 Double Unders
10 Cleans (75#/115#)
400M Run

Read:
Perception vs. Reality by Chris Plentus

Quote:
"There is nothing to make you like other human beings so much as doing things for them."
-Zora Neale Hurston

Rx Results:
Jen C, aka 'Granny Whoop-Ass' 15:58

Sam B., aka 'Special Occasion DU master' 16:48

Jen S, aka 'Full Squat Clean Animal' 22:18-FSC
Jerry, aka 'Butt Box Bad Ass' 26:00
Plentus, aka 'PitterpatterPlentus' 14:58-FSC
Aimee 23:23, aka 'Preganator'-FSC
Donkey 29:07, aka 'Mule squatter' (stubborn at first)
Miranda 26:05, aka 'Full Squat clean Fanatic #1'-FSC
Hannah 23:35, aka 'I heart thrusters'-FSC
Kevin 20:00, aka 'no thanks FSC'
Olan 26:09, aka 'Ol-an, roll-on' (thanks Dana)
Dorothy, 26:07 aka 'yes, I beat Olan w FSCs' -FSC
Brian R. 26:40,'Full Squat clean Fanatic #2'-FSC
Josh 26:46, 'Full Squat clean Fanatic #3'-FSC
Shawn 21:43, 'Your CrossFit Realtor'-FSC
Charlie Y. 22:20, 'didn't really want to do FSC, but oh well'-FSC

Results:
Melinda K 25:55, 63#
Dana 27:21, 63#
Bekah 19:47, 65#
Steve Z 25:49, 65#
Jay E 21:42, 115#,25med
Peterson 19:25, 95#
Kathleen 27:31, 53#
Kristin T 25:26, 45#
Dianne 25:00, 35#
Megan 26:19, 45#
Rob P - 25:00 (60 med ball FS, 10L/10R 21" step ups w/ two 35# KB, row)
Joe A - 27:29 (DC)
Bevin 26:23, 60#

Cindy 20:26, 35#, 10Med, row

Kara 23:07, 35#, 10med

CC --:--, 45#, 14med

Kristen S. 30:54, 65#, 14med

Pete 24:03, 75#, 14med, singles
Kim G. 33:42, 40#, 8med
Liz 26:17, 63#, 14 med
Roger 29:41, 95#, 20med
Gabe 25:46, 45#, 14med
Gina 26:49, 63#, 14med
Denise 26:49, 35#, 10med, singles
Katie 26:49, 35#, 10med, singles
Rob Ph. 25:41, 115#, 20#, singles
Joe M 33:03, 95#, 20med, Pukie x1
Tim G. 25:25, 115#, 20med

Who's ready for Halloween???
That means "Wolverine" time is quickly approaching...

W.O.D. 9.9.10
"The Wicked Witch"
1000M Row
30 GHD Sit-ups
750M Row
20 GHD Sit-ups
500M Row
10 GHD Sit-ups
250M Row
5 GHD Sit-ups

Community Reminders:

There is a CFKids class today at 3:30PM and Barbell Strength continues at 5:00PM. Don't forget to click here to check out the events at Lululemon this weekend.

There is still availability in the golf outing this weekend! Contact Jason for more info.

Quote:
"Skills and confidence are an unconquered army."
-George Herbert

Results Rx:
Jen C 16:07
Jen S 17:18
Jay E 18:58
Olan 17:12
Deb 16:34

Results:
Karen 18:35
Danny 14:40
Katie D. 18:50
Rob 13:52
WW 13:33
Kristin T 18:01
Steve Z 17:22 (row,kb)
Bekah 16:31 (row,10&5GHD)
Steph V 18:29 (run,situps)

Tim G. pistol practice...

W.O.D. 9.8.10

"MARY"
As many rounds as possible in 20 Minutes of:
5 Hanstand Push-ups
10 1-legged squats (5L/5R)
15 Pull-ups

Recipe:
Paleo Choco-Orange bars

Quote:
"The more we do, the more we can do."
-William Hazlitt

Results:
Nikki 10 +13 PU (Rx)
Plentus 9 + 3 pistols (DC)
Kevin 6 + 3 HSPU (DC)
Jen S. 6 (DC)
Olan 5
Dorothy 6
Jerry 5
Donkey 4
Jim C. 5
Rob Ph 7
Rachael 6 + 5 HSPU
Pete 4 + 5 PU
Karen 5 +14 PU
Brian R. 7 + 8 pullups
Christine 6 + 5 HSPU
Keri 5 + 3 HSPU
Danny 5 +2 pistols
WW 4 +12 PU
Aimee 6 +5 HSPU
Bekah 5 + 14 PU
Kara 6 + 9 pistols
Megan 5 + 10 pistols
Jeff Hi. 6 + 5 HSPU
Borden 6 + 3 pistols
Conn 5 + 8 pu
Sandy 8 + 4 pu
Sam B 12 + 5 pistols
Mike Fab 5 + 5 HSPU
Liz 5 + 4 pu
Joe A. 4 + 5 HSPU
Teamari 4
CC 8 + 2 pu
Brendan 7 + 10 pistols
Fish 4 + 8 pu
Melinda 5 +pistols
Katie 5 +5 HSPU
Denise 5 + 5 PU
Vincent 9
Dana 5 +10 PU
Kim G. 6 + 5 HSPU
Gina 7 + 4 HSPU
Tim G. 5 + 4 PU
Bevin 7
Patti 5 + 5 HSPU
Miranda 4 + 5 HSPU

THE BARBELL STRENGTH CLASS WILL CONTINUE THROUGH THE FALL

Based on the success of this class we will continue it through September and October, ending October 25th. If the popularity remains we will advise a schedule for the continued class throughout the winter months.

What: Build your strength and power while improving the execution and technique of your favorite lifts in the most efficient way possible. We will focus on the 5 basic barbell exercises: the squat, the deadlift, the press, the bench press and the clean (...and we will add in the snatch - because it's an amazing lift). There will be a specific format followed in each class, but you will be able to move at your own pace. This class is open to all skill levels and abilities.

When: Monday's at 7:30-8:30PM and Thursday's at 5:00-6:00PM.

Cost: This class can count as a regular class as part of your membership. You can sign up on a per class basis for $20 or sign up for the entire 10 class package for $100.

Thoughts: As always please feel free to post to comments your thoughts on the class.

Shawn

Karen

W.O.D. 9.7.10

Over Head Squat
3-3-3-3-3

and
use 65% of your 3 RM to complete the following:
3 Rounds for time of:
10 OHS
10 Push-ups (hand release from ground)

(compare to 7.26.10)

Read:
The Overhead Squat by Greg Glassman

Community Reminder:
The mobility class will start today at 5:30-5:45PM and 6:30-6:45PM.

Videos:
Squatting below parallel with Adrian Bozman - video [wmv] [mov]

Jason Khalipa -295lbs - video [wmv] [mov]

Kristan Clever -195lbs - video [wmv] [mov]

Rebecca Voigt- 175lbs - video [wmv] [mov]

Quote:
"What a man thinks of himself, that is his fate."
-H.D. Thoreau

Results:
Deb 100 - 4:25/65#
Kara 65 - 4:29/40#
Chris T.75 - 5:16/45#
Charlie 145 - 3:24/45#
Dorothy 105 - 4:10/68#
Jeff 120 - 3:00/70#
Kevin 115 - 3:02/75#
Hannah 120 - 6:05/70#
JZ 135 - 4:22/85#
Aimee 135 - 5:52/88#
Nikki 135 - 6:09/88#
Steph V. form - 11:54/22#
Miranda 110 - 6:09/70#
WW 105 - 5:42/75#
Josh 135 - 3:27/85#
Ben 55 - 4:23/35#
Mike F. 155 - 4:57/100#
Laura 100 - 4:10/65#
Nicole St. 22 - 4:48/22#
Jason 225 - 7:18/145#
Kristen S. 80 - 6:59/53#
Kim G. 63 - 6:22/33#
Shawn 165 - 3:40/110#
Karen 68 - 6:37/43#
Tim G. 135 - 5:55/85#
CC 105 - 6:36/75#
Liz 75 - 5:41/45#
Donkey 85 - 4:24/45#
Tom S. 205 - 4:46/135#
Sandy 40 - 5:22/40#
Mel 70 - 2:52/45#
Lisa 55 - 4:58/35#
Kristin T. 65 - 3:38/40#
Jay E. 235 - 4:15/155#
Lindsey 65 - 5:40/40#
Peterson 125 - 4:28/85#
Mimi 55 - 3:48/35#
Joe M. 125 - 4:37/85#