W.O.D. 5.11.11

AMRAP in 10 Minutes:
10 Burpees
15 Double Unders

then rest 30 seconds

AMRAP in 7 Minutes:
10 Ring Dips
15 Sit-ups

Community Notes:
Congratulations to Danny who completed the Tough Mudder in Vermont this past weekend!

Read:
"CrossFit and the Tough Mudder" from CrossFit Lisbeth.

Quote:
"Fields are won by those who believe in the winning."
Thomas W. Higginson

Results:
Jay E 4+6 = 10 (Rx/Black)
Charles 6+4 = 10 (Rx/Blue)
Kim G 6+3 = 9 (SU/Green)
Meghann 4+3 = 7 (Rx/Green)
Miranda 8+2 = 10 (Rx/MF, GHD)
Mike S 6+4 = 10 (SU/Green, anchored)
Danielle 4+2 = 6 (Rx/standing dips)
Kristin T 6+5 = 11 (Rx/Green)
Nina 5+2 = 7 (Rx/Green, GHD)

W.O.D. 5.10.11

Gabe catching some Air!

Josette full hip extension on the box

Wallballers

Mike F. scores an 8 minute PR on Kelly today!

"Kelly"
5 Rounds for time of:
400 M Run
30 Box Jumps (20-21"/24-25")
30 Wall Balls (14# to an 8ft target 20# to 10 ft target)

Video:
Kelly [wmv][mov]

Community Notes:
The Barbell Strength class continues this week at 5PM on Thursday and 11AM on Saturday.

Reminder this Thursday 5/12 at 6PM we are offering a FREE specialty clinic on Kipping (regular & butterfly), Muscle Ups & Handstands (wall & floor).

On Saturday 5/14 CrossFit KoP is hosting the Beat the Streets fundraiser. Donations are welcome even if you aren't participating. This will also be the WOD (scalable as always) for the 9AM/10AM class.

The March of Dimes March for babies walk is this Sunday 5/15 at 9:30 AM. Thanks to all the Mom's who offered to walk with us! I hope the rain doesn't slow us down!

Quote:
"You cannot teach a man anything; you can only help him to find it within himself."
-Galileo

Results:
Jay E 47:07 Rx
Pat P 45:09 Rx
Nina 31:14 Rx
Dianne 33:36 (4 rounds, 13in box/8# ball)
Kim G 412:24 (20/17in box, 14/12# ball)
Katie F 39:29 (17 in stepups/8#)
Denise 38:41 Rx
Jess S 41:18
JZ 34:24 (15#)
Grebe 38:31
Kate C 28:56 Rx
Andrea 18:12 (3 rnds, 200m/15 box jumps/15 wallballs)
Todd 37:59 Rx
Daeen 32:15 (4 rounds, stepups)
Nicole G 33:54 (4 rnds, 17in box)
Melinda 38:57 Rx
Kristin T 32:06 Rx
P Lentus 26:00 Rx
Shoeless 39:36 Rx
Cline 41:04 Rx
Danny 26:42 Rx
Vinny 29:08 Rx
Rob Ph 36:05 (21"/17"/20#)
Brian 35:30 (Rx)
Karen 38:24 (4rds/17"/14#)
Steph J. 33:30 (13"/6#)
Josette 37:43 (13"/8#)
Kevin 30:15 (20#/25")
Killa 29:57 Rx
Chuck 31:21 (17"/14#)
Nikki 24:37 Rx
Granny 28:26 Rx
Peterson 33:49 Rx-ish
Lindsey 33:50 (17"/10#)
Lisa C. 36:20 (17"/10#)
Gabe 27:43 Rx
Tim G. 37:09
Mel 34:52 Rx
Mike F. 37:49 Rx
Kathleen 38:15 Rx-ish
Liz 39:13 DC
Paul 34:17 Rx
Arthur 36:00 (4 rounds, 20", 14# to 9')
Pooch 38:59 (21"/14#)
Jason B. 24:06 Rx
Rob P. ouchie/sickie
Jessie ouchie
Rachael 41:31 (20"/12#)
Charles 40:26 (24"/14#)
Jen N. 36:36 (17"/10#)
Justin K. 36:07 (14# for 4th,5th round)
Olan 33:04 rx
Kara 32:44 (13" 10lb)
Chris 33:06 (17" 10lb)
Megs 25:00 (row, kbs, ghd)

W.O.D. 5.9.11

Jason 250#

Mike F. on the extension

Clean
1-1-1-1-1-1-1

then

on the minute for 7 minutes @ 80% of your 1 RM complete 3 cleans


5:30PM Mobility Monday:
Shoulders Revisited. We'll work on ways to increase range of motion going over head and strategies for warming up and stretching the shoulders. Bring any questions or concerns!

Quote:
"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."
-Greg Glassman

Results:
Nina: 105 (power cleans)
Tom: 230
Dorothy: 120 PR
Kimberly: 105 (bad day)
Dianne: 80 PR
Tom H: 65 form
Steve B: 22 form
Kara: 83
Daeen: 105 form
Sharon: 100
Patrick: 95 form
Kate: 123
Mel: 105
Jen S: 120
Miranda: 150 PR
Kim G: 95
Jess S: 83
Bre: 55 PR
Flounder: 75 form
Kurt: 185
Denise: 103 PR
Melinda: 125 PR
Killa B: 130
Jackie: 115 PR
Karen: 115 PR
Kathleen: 93
Fab: 195
Steph V: 155
Olan: 165
Kevin: 235 PR
Nikki: 160
Clay: 195
Megs: 90
Sarah S: 70
Shawn: 205
Jason: 250 PR
Warnek 285 PR
Justin K 135 PR
Charles 115 PR
Jen N 85 PR
Kristin T 115 PR
Shoeless 175 PR
Rob P 210 PR
Donkey 125 (power) PR

W.O.D. 5.8.11

Happy Mother's Day to all the CFKoP Mom's!
Bring your mom to class today to try out CFKoP!
(Free class for all the Moms checking out CFKoP for the first time today)

2 Rounds for time of:
25 Box Jumps (21"/25")
25 Kettlebell Swings (35#/55#)
25 Ring Rows
25 Jumping Pull-ups
25 Sit-ups
25 Dumbbell Cleans (25#/45#)

Read:
The Start of Running Season by L. Pappas

Quote:
"When I stopped seeing my mother with the eyes of a child, I saw the woman who helped me give birth to myself.
- Nancy Friday

Results:
Sheng-Ching 29:39 (20in/35#/15# DB)
Megs 18:48 (Rx except for 15#)
Kim G 24:20 (20in/35#/15#)
JP 35:50 (24in/35#/25#, -5 cleans at end)
Howard 33:27 (Rx except for 35#)
Sandy 21:55 (17in/15#)
Steph V 23:49 DC
Vincent 18:23 (Rx except for 35#)
Roger 24:16 (24in/45#/30#)
Nicole S. 24:57 (Rx except for 15#)
Ditty 25:53 (Rx except for 15#)
P. Lentus 20:24 Rx
Kate 21:16 DC
Cindy 30:08 (13in/26.5#/10#)
Jeff Hi 12:00 (1 round, ouchie)
Granny 19:33 Rx
Jess C 26:20 (20 in/20#)

W.O.D. 5.7.11

21-15-9
Deadlifts (225#/155#)
Overhead Squats (135#/95#)

Community Notes:
Congratulations to Lindsey and (Chris) Peterson! Today is the big wedding day; we wish you the best today and for the rest of your lives!

Quote:
"Truth never damages a cause that is just."
- Mohandas K. Gandhi

Results:
Roger 9:14 135/40
Ditty 19:20 155/65
Rachael 12:44 115/53
Melinda 13:42 155/75
Grebe 15:09 95/65
Sandy 9:28 95/45
Liz 12:26 105/53
Paris (Miranda) 13:51 155/85
Britney (Laura) 13:15 155/85
Jeff Hi. 8:31 155/75
Jeff 10:59 185/95
Flounder 9:20 165/65
Jackie 8:24 155/35
Howard 8:43 155/85
Denise 7:23 115/45
Sharon 10:27 155/35
Sarah S. 11:05 95/33
Ben 10:21 135/65
Jess S. 9:07 115/45
Chris B. 13:03 185/75
Justin K. 9:29 155/75

W.O.D. 5.6.11

Richard St. John's 8 secrets of success

Teams of 4 Complete the following:
Team member 1 & 2 simultaneously complete a 200M run & in relay fashion they come back to tag Team member 3 & 4. When Team member 3 & 4 return from the 200M run they tag 1 & 2 who now run a 400M run, upon their return they tag 3 & 4 who complete the 400M run.
As of now each athlete has completed a 200M & a 400M...the above sequence will be followed again until all athletes complete 2 - 200M runs and 2 - 400M runs.

The time stops once the athletes finish the run...

...but then a 15 minute timer begins, all 4 athletes have one bar and 15 minutes to get to the heaviest snatch they can. The total amount of weight that the team lifts will be subtracted from the overall accumulated time.

The team with the lowest time WINS!

Video:
"Bumper Plates, 2011 CrossFit Games and What Is Your Max Bench Press" with Dave Castro - video [wmv] [mov]

Quote:
“Individually, we are one drop. Together, we are an ocean.”
-Ryunosuke Satoro

Results:
Mike S 43#
Kim G 63#
Bekah 73#
Meghann 78#

Team time for run: 11:46 = 706 sec
Team weight total = 257#
Team total = 449sec (7:29 in min:sec)

Tim G 135#
Jessie 22#
Cate 105
Tom H 155

Team time for the run: 10:58
Team weight total =377#
Team total = (4:41 in min:sec)

Olan 145#
Nina 90#
Megs 65#
Dorothy 85#

Team time for the run: 10:10
Team weight total =385#
Team total =(3:45 in min:sec)

Nik 113#
Kate 83#
Gina 53#

Team time for the run: 10:17
Team weight total =249#
Team total =(6:08 in min:sec)

Aim 110
Killa 100
Arthur 65

Team time for the run: 10:37
Team weight total =275#
Team total =(6:02 in min:sec)

Kevin 155
Sharon -
Josh 95

Team time for the run: 10:39
Team weight total =250#
Team total =(6:29 in min:sec)

Steve B - modWOD
AMRAP in 15
500M Row 15 PVC snatches
2 RDS

Ditty, Miranda, Fab, JP - 5:37
Grebe, Chris S, Brian R - 3:14
Melinda, Plentus, Shawn, Liz - 3:45
Vincent, Kathleen, Joe A - 5:00
Rachael, Jay E, Tori - 6:06
Rob P, Jen N, Steph - 5:44

Photos:

A big welcome to three of our new members at the nooner

Jessie (above) Tom H. (below) & Steve B (not pictured)

W.O.D. 5.5.11

Happy Birthday Miranda
It's the big 3-0!

Strength:

Turkish Get-Up

1-1-1-1-1

Weighted Push-up

1-1-1-1-1

Team Cash Out:

AMRAP in 7 Minutes:

100M Row

Max Push-ups

*One athlete rows while one completes Push-ups, score is the total of Push-ups completed in 7 minutes. Athletes will rotate after each 100M Row.

Read:
Archevores 12 Step Program by C. Plentus
Functional Nutrition for the CrossFit Athlete by L. Palazzolo

Recipe:
Summer Green Pea & Mint Pesto

Quote:

“You don’t become enormously successful without encountering and overcoming a number of extremely challenging problems.”

—Mark Victor Hansen

Results:
Turkish Getup,Weighted PushUp
Nina 55/55
JB 65/100
Nina 55,
Cline 65/70
Justin K 55/95
Kate 50/65
Mike V 85/190 got a 'lil Shaky' at the top!
Mike T. 75R/65L/160
Kevin 55L/70R/135
Karen 35R/L/25
Steph V 65R/55L/45
Stephanie J 15form/form
Olan 70R/L/145
Kara 18L/30R/25

Teams:
Kate/Nina 127
Cline/Justin 110
JB/Mike V 161
Kara/Karen 96
Olan/Mike T. 185
Stephanie J/Aimee 120
Steph V/Kevin 150

Photos:

W.O.D. 5.4.11

20-18-16-14-12-10-8-6-4-2
KB Swing
KB Snatch R
KB Snatch L

Coaches notes: in the set of 20 you will complete 20 KB Swings then 10 KB Snatch R/10 KB Snatch L, in the set of 18 you will complete 18 KB Swings then 9 KB Snatch R/9 KB snatch L...etc until you hit 2 KB Swings and 1 KB Snatch R/1 KB Snatch L. Select a KB weight according to level and ability.

Video:
Kettlebell swings [wmv][mov]
Kettlebell Snatch, Jeff Martone [wmv][mov]

Recipes:
Seafood Medley by L. Pappas.

Quote:
“If you compare yourself with others, 
you may become vain or bitter, 
for always there will be greater and lesser persons than yourself. 
Enjoy your achievements as well as your plans. 
Keep interested in your own career, however humble; 
it is a real possession in the changing fortunes of time.”
– Desiderata by Max Ehrmann

Results:
Mike S 18:22 (35/26.5)
Bekah 14:49 (35/18)
Meghann 18:40 (35/18)
Peterson 16:01 (55/35)
Jay E 14:22 (70/55 - no L snatch)
Charles 19:22 (45/35)
Kristin T 15:32 (45/18)
Kim G 18:35 (35/18)
Mel 17:59 35/26.5
Brian R 17:58 55/35
Gabe 18:25
Josh C 17:28 70/35
Howard 17:13 45/26.5
Olan 29:56 70/55
Vinny 23:57 70/55
Raechel 18:24 35/18
Kathleen 35/18
Andrea 12:50
Christena 15:19
Laura F 12:10
Hannah O 13:43
Evin H 14:43
Melina S 11:11 make a wish
Andrew B 17:39 70/35
Steph 19:48 (55/55)
Josette 12:42 (18/10)
Breanna 14:41 (18/18)
Jess S. 12:58 (35/18)
Karin 14:44 (35/18)
Ken 19:40 (35/35)
Kate 16:59 (45/26.5)
Jon 12:52 (55/25)
Tony 19:07 (70/55)
Ditty 13:00 (35/18)
Sharon 14:38 (35/18)
Jen N. 13:17 (26.5/17)
Donkey 11:37 (35/25)
Jen S. 10:45 (35/26.5)
Jess C. 12:41 (35/18)
Maura 9:40 (35/18)
Pooch 11:17 (26.5/17)
Justin K. 16:28 (35/35)
Kurt 14:14 (45/35)
Jason B. 20:38 (70 then 55/55)

Paleo Crunch $3.50

GrassFed Paleo Sticks $6.50

&

the Original Paleo Kits (with the Strawberry) $4.50

Are back in stock at the box!

They will go quick, get yours today.

W.O.D. 5.3.11

Happy Birthday:
Chris S. and Jaime - burpees all around!!!

(p.s. Jaime - CrossFit misses you!)

As many reps as possible in 5 minutes of Body Weight Back Squat:

Immediately after the completion of the back squats a 15 Minute clock starts:

Complete 50 Double unders...and in the remaining time then:

An AMRAP of:
5 Pull-ups
10 Double Unders
15 Air Squats

Community Reminders:
This Thursday starts the return of Barbell Strength @ 5:00PM coupled with the first Thursday of the month OPEN gym.

The May Running workshops with Coach Pappas will start this Thursday from 6:45-7:45pm. Click here for more information about the workshop.

Video:
Infant Swimming Resource and CrossFit Kids Preparing Children for the Unexpected - video [wmv] [mov]

Quote:
"It is neither wealth nor splendor, but tranquility and occupation which give happiness."
-Thomas Jefferson

Results:
Rx:
Peterson 25reps BW backsquats, 10rounds of the AMRAP
Jay E 45, 4
Dorothy 27@115#, 8
Granny 41, 14

Scale:
Pat P 25, 6
Jay R 17, 4
Bekah 23, 8
Sheng-Ching 21, 6
Kim G 21@95#, 8/
JB 30, 5 du attempts
Megs 45@95#, 10
Kara 36, 8 singles/bnd

Nina 30, 6

4:30 & 5:30 (post loads, if not indicated to comments):

scores are recorded as back squat reps/AMRAP rds

Josh C. 50/7

Kevin 40/?

Killa 35/14

TP 71/14

Plentus 64/15

Jeff (135#) 64/9

Sharon 37/4

Karen 32/5

JZ 47/6

Rob Ph. (deads) 46/7

Gabe 32/6

Lisa C. (50#) 55/9

Josette (50#) 65/?

Arthur 60/?

Jess S. 45/3

Katie 40/6

Denise 50/8

Melinda (125#) 41/4

Aimee (135#) 43/13

Laura (115#) 23/14

Justin K. (95#) 58/9

Rachael 40/6

Shawn 55/8 (Rx)

Ben 37/4

Tim G. 30/7 (Rx)

Tony 48/9

Jon 33/11

Vinny 44/12

6:30PM
Darlene 35# 55 reps, 6 rounds
Britt 35# 25 reps, 8 rounds
Rob P. 175# 45 reps, 8 rounds
Jerry 205# 38 reps, 11 rounds
Nicole G. 53# 48 reps, 6 rounds
Danny 225# 51 reps, 8 rounds
Kristin T. 95# 41 reps, 7 rounds
Cline 95# 47 reps, 7 rounds
Maura 75# 45 reps, 8 rounds

Photos:
Lisa C.
JZ on the solid squat
Gabe
Jess S.

W.O.D. 5.2.11

Coach Pappas teaching the fundamentals

Kathleen

Rachael

Killa- but the question remains...did she open her hip?!?

On the Minute complete:

4 Burpees and complete max rep Push Jerks (95#/135#) on the minute.

The goal is to reach 75 Push Jerks

(scale as necessary - weight and reps)

Community Notes:

CONGRATULATIONS TO TEAM KOP-We made it to Regionals! Our overall ranking is 11th in the Mid Atlantic Region. Our team members who will be competing June 3-5th at the Mid-Atlanic Regionals will be John, Mike, Kit, Aimee, Nikki & Cate. Thank you to all who competed making this an amazing OPEN Sectional!

If anyone would like to volunteer at regionals please email staff@tridentcrossfitva.com or andrea.seward@comcast.net.

CrossFit KoP will be hosting the Beat the streets fundraiser on 5.14 - everyone is welcome.

Mobility Monday:

Hip Extension. We will work on increasing the range of motion for our hips by using bands, boxes, foam rollers and balls to work out tight spots in and around the hips. Freeing up the hips helps not only with explosive moves like lifts and box jumps, but also with running. Mobility class with Jeff at 5:30PM & 6:30PM.

Quote:

"Hope costs nothing."

-Colette

Results:

Rx + 100 reps:
Mike V. 17:50
Danny 13:35
Aimee 18:26

Rx:
Tom S 16:39
Nina 25:55
Cate 12:50
Steph V. 19:34
Rob Ph 12:51
Kevin 15:55
Mike T. 21:54
Jerry 19:48
Olan 18:49
Chris S 14:50
Melinda 15:57
Miranda 15:55
Rob P 13:36

Scale:
Pat P 20:05 @115#
Peterson 21:38 @125
Dianne 13:49 @53/33
Kristen T 15:31@73
Cline 29:00@105
Dorothy 13:56@75
Kristen SB 15:57@70/53
Sarah S 12:41@45
Kara 14:35@53
Tom H 13:57@65
Rachael 17:34 @ 55#
Brian 16:47 @ 115
Killa 17:57 @ 83#+2#
Megs 11:30 75#
Kathleen 11:51 @ 45#
JZ 20:32 @ 95#
Chuck 20:40 @ 95#
Gina 16:42 @ 45#
Denise 20:38@55#
Karin 17:33@50
Liz 20:59 @65
Laura 13:37@85
Flounder 20:52@95
Britney Form/Wood 18:00@15#
Donkey 14:00@75#
J.Na 11:47@35
Nicole S 14:42@75
Samantha 14:58@45(wallPU)
Jason B 11:56@115
JP 13:45@75/65
Sharon 54reps@55#
Jen S 10:39@75 (2burps)
Danielle 15:55@30#