W.O.D. 3.16.12

Sarah-Squatting or praying?

Mike prepping for the press

Jim showing how it is done!

Sotts Press

1-1-1-1-1

then in teams of three complete the following for time:

200 Slam Balls

200 Kettlebell Swings

200 Goblet Squats

2 people work at a time, choose weights according to level and ability.

Community Notes:

We will be hosting a CFKids Seminar on July 21st & 22nd. Check out the side bar for registration.

Read:

Studies explore Massage as Medicine

Quote:
"Take into account that great love and great achievements involve great risk."

-Unknown

Results:
Reid: 65
Mike S: 45
Kim G: 45 (depth)
Roni: 50
Pooch: 63
Heather: 55
Rebecca: 40
Lauren: 38 depth
Chip: 55 depth
Mark: 80
Meg 18#KB
Kara 45
Chris T 45
Mike W 68
Sarah W 40
Donkey 63
Robin 35
Russell 43
Kathleen 43
Jim C 85
Travis 80
Andrea 57
Sharon 45
Becky 53

Mike F 75

Payne 83

Lisa C 53

Chris 25

Josh S 60

Dan L 65

Rachael 55

Alexis 25
DeeDee: 45
Katie Fin: 60
Nathan 30
Kelly 30
Vincent 85
Tim H 75
Nick C 90
Jerry 45 *form/box
Matt O: 45 form/box
Randy: 80

Reid/Mike S/Kim G: 15:53
Roni/Pooch/Heather/Rebecca: 12:25 (266 reps)
Lauren, Chip, Mark: 15:28
Meg, Kara, Chris T, Mike W 15:08 (266 reps)
Robin, Sharon, Andrea 19:52
Russell , Jim C, Travis 16:30
Becky, Kathleen, Donkey, Sarah 16:44 (266 reps)

Rachael/Alexis/Josh S/Payne 12:28 (266 Reps)

Dan L/Mike F/Chris/Lisa C 13:50 (266 Reps)
Girls (DeeDee/Kate F/Kelly): 11:30
Boys (Nathan/Vincent/Tim H/Nick): 16:26
Whole Class (Jerry/Matt O/Randy): 12:55

W.O.D. 3.15.12

5 Rounds for time of:
1 Wall Ascent 6ft/8ft
2 Ground to Shoulder Stone*
4 Handstand Push up
6 Push Jerk (115#/175#)
8 Chest to bar pull-ups

*determine stone weight by level and ability.

Community Notes:
We will run the 12.4 Reebok CrossFit Open WOD on Saturday at 9:00AM like the past two weeks. Same drill. Don't for get to bring your Muscle Ups this week!

Check out what some local affiliates are doing:
Dog Day Afternoon: A Fundraiser for the Delaware County SPCA at CrossFit Delaware Valley. Saturday April 14th at 11:00AM. Click here for details.

March CFKoP Kids Athlete of the Month:
Will

Read:
Melissa Joulwan by L. Pappas
and
Getting some love in the paleo community - Read Red Meat by C. Plentus.
and
Thoughts on 12.4

Quote:
"Worry does not empty tomorrow of its sorrow; it empties today of its strength."
-Corrie Ten Boom

Results:
Tidmore 17:51 Scale 115/90
KT 11:30 3R Scale 75/70
Jonathan 17:04 Scale 95/110
Bob 17:44 Scale 135/110
Alanna 20:57 Scale 33/35
PaulF 17:23 Scale 145/110
JayE 18:05 Scale 175/90
Lauren 18:49 Scale 73/35&70
Chip 18:09 Scale 145/110
Kim C 21:38 55#/35
John C 16:58 155#/150
Seth 16:56 95#/110
Olan 21:05 135#/140
Russell 23:54 65# 110
Andrea DNF
Sharon DNF
Gabe 14:54 (scale 4 rds)
Chris S 20:08 (scale 175#)
Keith 15:18 115#
Becca 20:18 (scale 75#)
Lam 17:41 (scale 115#)
Kelly 17:32 (scale)
Justin 14:44 (scale)
Katie K 15:15 (scale 65#)
Travis 17:43 (scale)
Melissa S 17:08 (scale 35#)
Kyle 13:44 (scale 75#)
Alison 16:12 (scale 75#)

W.O.D. 3.14.12

3 Rounds for time of:
500 Meter Row or 400 Meter Run
15 Squat Cleans (95/135#)
30 Deadlifts (95/135#)

Quote:
“The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority.”
-Ralph W. Sockman

Results:
Gina 19:55 45#
Danny 18:27 RX
Mike S 25:02 75#
Paul 27:54 95# / Row
KT 19:49 RX
Kim G 22:56 45#
Rebecca S 19:54 63#
Peter 22:51 95#
Bre 21:07 (53, row)
Liz 19:20 (45, row)
Susan DNF
Shannon 21:04 (63, row)
Mike T 20:43 (105)
Jess C 23:25 (65)
Jim C 24:22 (95)
Mike W 24:11 (95)
Nicole S 17:50 (75, power clean)
Kevin B 18:32 (95)
Mark B 17:42 (95 power clean, row)
Keith DNF
Barb 19:57 (40 row)
Becky 13:35 (2 rds, 65 power clean, row)
Kim 18:39 (45)
Tamas 23:24 (115 power clean)
Justin K 27:51 115 row
Ben 28:02 75 run
Joy 22:18 65 row
JNa 27:10 53 row
Robin 21:38 40 run
Megs 15;42 75 power run
Miranda 25:03 Rx run
Stacy 24:26 35 row
Denise 23:00 78 row
Joe P 24:59 95 row
Kate C 19:15 Rx run
Ditty 28:46 75 run
Randy 26:43 95 run
Akeem 28:56 75 row
Heather 18:28 75 run
Melissa L 20:54 63 run
Faby 22:52 Rx run
Conn 26:28 Rx run
Matt 26:25 75 row
Tidmore 13:19 95 power run
Pam 18:58 73 run
Paul 24:17 Rx run
Josh 22:42 Rx run
Mike V 20:05 Rx row
Joe D 23:51 95 run
Gabe 23:43 Rx row
Brian 23:27 (115) run
Matt G DNF
Kathleen 20:30 (45) row
Jackie 20:57 scaled
WW 22:05 (75) row
Steph V 21:21 sub BckSqt.
Sarah 26:20 scaled
Rachael H 21:24 row

Thank you all for posting your interest in the Lancaster Farm Fresh Cooperative. Now for the next step. They have us listed as a drop spot, so click here or use this url: http://www.lancasterfarmfresh.com/CSA/summerapplication to register for the CSA. To find out more about the Lancaster Farm Fresh Co-op click here

All registration is facilitated through Lancaster Farm Fresh.

For additional questions please go through:

Evan Elizabeth Miller - Manager

Community Supported Agriculture/Co-op Store
Lancaster Farm Fresh Cooperative
A Non-Profit Organic Farmers’ Co-op
lancasterfarmfresh.com
Phone: 717.656.3533

W.O.D. 3.13.12

Bench Press!

A visit from Diane from TN!

and...

Overhead Squats!

Bench Press
5-5-5-5-5

Overhead Squat
3-3-3-3-3

Community Notes:
Lancaster farm fresh cooperative 2012 Spring/Summer CSA- We have the opportunity to be a drop spot for a crop share. Click here to read the details from Lancaster Farm Fresh. If we can get 20 full shares we are able to be a "drop spot". Please post to comments if you are interested in a half share or a full share.

We have a new look - check out www.crossfitkop.com and let us know what you think!

Quote:
"We cannot direct the wind, but we can adjust the sails"
-Dolly Parton

Quote:
Gina 85/70
Becca 85/75
Nicole S 90/65form
Kristin T. 105/95
Mike P 205/105
John S 250/130
Mike S 115/75
Kate K 100/85
Tidmore 145/115
Reid 165/105
Bob 185/105
Jay E 245/185
Diane 73x4/58
Susan 100/65
Matt O 200x3/form
Lisa 73/58
Chris 83x3/93x2
Kara 70/53
Liz O 75/53
Meg B 95/43
Tori 95/68
Kim 87.5/60
Sarah W 1x73/1x58
Tim M: 195/205
Brynsie: 240/135
Shannon: 93/58
Breanna: 73/53
Alanna: 48/33
Becky: 93/58
John C. 190/195
Gabe 135/135
Travis 145/125
Becca 95/75
Roni 98/65
JZ 145/125
Luke 165/85
Nathan 65/35
Brian 175/165
Robin 78/55
Keith 175/185
Chris 145/15 (form)
Joe 185/115
Plentus 175/145
Lam 145/105
Kyle 165/65
Steph B. 90/75
Sharon 115/65
LP 80/115
Ditty 95/110
Chris S. 275/135
Vinny 275/205
Joe P. 145/105
Ken 135/105
Peterbutt 165/115
Josh 95/45 form
Tim H. 135/95
Paul 245/95
Melissa 75/45
Nick 185/135
Matt 195/11
Randy 140/95
Lisa 75/73 x 2

W.O.D. 3.12.12

6:30PM

5:30PM

3:30 & 4:30PM

9:30AM

7:00AM

Liz takes top honors at the 9:30AM class!

The Early morning winner is in (Rebecca!), lets see what competition she has to go up against for the rest of the day!

Byrnsie and Miranda - crowned the 80's NEON winners!
Pick up your new CFKoP gear at the box tomorrow!

NEON WOD
(It's FUNDAY Monday- We know you all have some NEON 80's inspired garb in your closet) Let's get it out and welcome in the Spring Season. Best outfit wins a free t-shirt, tank or sweatshirt.

50*40*30*20*10*
Double Unders
Sit-Ups

*You will run a 200M between each set and the WOD ends with a 200M run.

Happy Birthdays:
Happy Birthday wishes to Coach P, Megs and Roni

Open Sectionals Recap:
12.3 showed that HQ is still unpredictable. People were guessing deads, pullups or double unders but what came out was an 18 minute AMRAP of Box Jumps, Presses and Toes to Bar. Similar to Jack, this workout took its toll on many members of the gym. It was an extremely close race and it took until Sunday afternoon to solidify the podium. When the chalk settled, the top three men were Danny (319) and Plentus and Vinny with (310). The ladies were once again led by Aimee (358) with Cate (311) and LP (310) getting on the podium for the second time each. At this point in time, Aimee is the only member that would qualify as an individual sitting in 22nd place. Our team took a hit this week and dropped to 20th place but that is still in the money. After finishing 22nd in the first two workouts, we took 41st in this workout. We will all need to step our game up in the final two weeks to assure that CF KoP is represented in MD come May.

CFKoP standings post 12.3

Quote:
"The harder you work, the harder it is to surrender."
-Unknown

Results:
RX:
John S 14:41
Rebecca 13:15
Jay E 25:34
Peter 14:43
Mike V 11:48
Danny 11:28
Aimee 11:29
Cate 12:51
Jen S 12:06
Matt O 15:44
Mike W. 25:29
Susan 18:35
Chris T. 20:07
Kara 21:31
Barb 25:11
Mike F 17:16
Jason L. 12:33
Sharon 21:11
Gabe 12:07/10:38
Josh S 13:09
Brynsie 11:41
Roni 16:26
Kathleen 18:52
Keith 13:40
KT 11:18
Jerry 14:25
John C 12:20
Kim C 15:05
Chip 18:18
Mel 16:30
Megs 11:43
Alison 17:33
Miranda 13:30
DeeDee 16:17
Shawn T 14:17
TP 11:02
Joy 16:47
Kate C 13:45
Lizzy 14:41
KSB 16:02
Plentus 9:44
Ditty 21:55
Sam B 9:53
Conn 17:37
Nick 16:30
Balmer 11:03
Cline 17:00
Charles 16:08

Scale:
Lauren 18:25 SU
Mark C 19:00 DUA/SU
Beth O 27:24 DU/SU
Liz O 25:38 DU/SU
Travis 20:03 DUA
Alexis 23:42 SU/DU
Katie V. 22:53 SU/DU
Steph V 21:02 DUA
Jen Sch 15:36 SU
Robin 18:50 SU
Dan L 16:57 DUA?
Arin 18:16 SU
Stacy 18:45 SU/DUA
Kyle 14:26 SU
Luke 22:47 SU
Mark B 15:30 SU/row
Flounder 17:57 DUA
Jess S 27:58 DUA
Kate K 14:21 DUA
Anya 18:55 SU
Josh 18:22 SU
Randy 21:24 SU
Akeem 20:03 SU
Matt G 22:03DU Att
Erika 19:16 Att
Paul 15:34 SU
Katie 20:52 SU
Stasie 26:54 SU
Dawn 21:38 Att
Derrick 19:24 SU
Jess C 18:02 Att
JNa 24:38 Att

W.O.D. 3.11.12

21-15-9
Front squat 95/135#
Hip extension
Wall ball 14/20#

Community Notes:
It's time to spring forward, daylights savings time is here, don't forget to set your clocks tonight!

Join us on Sunday at 11AM for a FREE lecture with Jason - CrossFit Defined. Available for members and friends of CFKoP.

Quote:
"Don't be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves."
-Dale Carnegie

Results:
Shoeless 11:56 - RX
Rachael 12:02 - 65/14#
Elyse 10:34 - 65/14#
Pooch 10:43 - 75/14#
Amy D 11:17 - 33/14#
John S 11:00 - RX
Kathy G 12:03 - 15/6#
Lauren 13:15 - 45/10#
LP 11:09 RX
Jamie - 12:48 - 75/20#
Jennifer A 7:47 - RX
Jen Sch 10:10 - 75\8#
Erika 10:00 - 63/10#
Kelly 11:57 - 33/10#
MegS 7:53 - 85#
Alexis 11:50 - 65/10#
Joy 11:12 - 65/10#
Jen S 9:51 - RX

W.O.D. 3.10.12

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20/24" box
75/115 pound Push press, 12 reps
9 Toes-to-bar

Videos:
"Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video - preview [wmv] [mov]

---

"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]
Community Notes:
We will run heats on a first come first serve basis. This will be available as the WOD whether or not you are participating in the open. There will be a coordinated warm-up at 9:00AM and then plenty of time to warm up prior to your heat. If you arrive at or after 10AM we will get you in a heat easily, but warm-up will be on your own.

Good luck to Coach Mel who is attending the Coach's Prep Course this weekend at Trident CrossFit!

Coaches Notes:
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Quote:
"Only those who dare to fail greatly ever achieve greatly."
-Robert F. Kennedy

Results:
Vinny: 310
Danny: 319
P: 310
Mike V: 291
Mike T: 293
Tony: 299
Sam B: 302
TP: 247
Olan: 234
Jason: 243
Keith: 268
Tim M: 267
Brynsie: 231
Shoe: 223
Mike P: 235
Jay E: 208
John C: 208
John K: 199
Fab: 193
Peter W: 165
Borden: 196
Lee: 150
Conn: 173
Flounder: 160
Tamas: 129
Ben S: 62
Ken: 94
Mike S: 55
Peter O: 97
Drew: 27
Will: 18
Tidmore: 164
Paul: 188
Gabe: 133
Aimee: 358
Cate: 311
Kate: 282
LP: 310
KT: 301
Jen S: 267
BO: 259
Nina: 240
Megs: 275
Miranda: 225
Jess C: 210
Alison: 115
Mel: 209
Katie V: 101
Ditty: 180
Steph: 27
Sharon: 134
Susan: 99
Arin: 69
Denise: 31
Beth O: 28
Lauren: 27
Kate K: 158
Gina S: 27
Steph B: 27
Mark C: ?
Nicole S: 189
Patrick: 191 (25")
Roger: 165
Chip: 169
Rebecca: 155
Jaime: 180 scale
Dan L: 172
Elyse: 217
KSB: 135
Chris S: 180
Heather: 171
Dom: 339
Lam: 160
Becca: 88
Justin K: 203

Congratulations to the newest members of the
CFKoP Muscle Up club

Kyle B, Tidmore and Diego (also not pictured Joe Payne)

W.O.D. 3.9.12

Chris T. jumps high!

Welcome to Shannon, second class on Double unders and she's a rock star already!

Mark B - 75# Sandbag!

Matt and the Ladies take to the sand bags at 9:30AM

5 Rounds for time of:
200M Sandbag run (35/75#)
30 Double Unders
3 Muscle Ups

Read:
Thoughts on Reebok CrossFit Open WOD 12.3 by C. Plentus

Community Notes:
On Monday 3/12 we will be hosting a special NEON WOD, yes you guessed it, kinda like the 80's but more fun. Wear your best and brightest neon clothes. Wear it loud and proud, the winner will receive a piece of gear from the CFKoP store (winner must WOD in full gear). We are telling you in advance so you can prepare your outfit accordingly!

Quote:
"Dedication and commitment are what transfer dreams into realities."
-Unknown

Results:
Rx:
Keith 19:06

Scale:
Cline 19:40 mu trans
Becca 15:54 mu trans
John S 16:03 mu trans
Roni 16:05 mu trans, SU
Bob W 16:28 mu tran, SU
Nicole S 18:52 mu trans
Kim G 17:38 mu trans, SU
Dianne 19:46 mu trans
Lauren M 17:10 mu trans SU
Reid 18:52 mu trans, SU
Chip 17:08 jumping mu
Matt 25:45 (MUT)
Lisa A. 27:43 SU/25SB/MUT
Chris T. 22:56 (MUT)
Kara 14:13 (4rds) (MUT)
Susan 23:36 (MUT)
Liz O 19:15 SU (MUT)
KSB 21:35 (MUT)
Sarah W 34:20 25#SB/SU/MUT
Mark B 19:15 MUT
Russell 25:52 MUT/SU
Robin 25:39 MUT/SU
Shannon 21:35 MUT/DUA/SU
Kathleen 18:47 MUT
Ph 17:11 MUT/150SU
Brian R 15:38 MUT/150SU
Shoeless 23:14 12/15 MU
Travis 25:12 HG Pulls
Joe P 20:34 MUT/DUA/MU/35# (1st Muscle Up!!!!)
Becky 21:21 MUA
Nathan 19:32 DUA/MUT/35#
Deb 24:12 SU/Dips
Lisa C 25:00 DUA/MUT
Josh: 20:35 35/SU/MUT
Kyle K: 16:00 35/SU/MUT
Kyle B: 21:57 75/DU/MUT **First MU!!
Shawn T: 15:35 Rx/JMU
Nick: 19?35 75/DU/JMU
Tidmore: 18:58 75/DUA/JMU **First MU/First DU!!
Tracy: 16:15 25/DU/MUT
Diego: 19:40 35/DUA/JMU **First 2 MU
Joy 16:57 25/DU/MUT
Matt G: 19:58 75/SU/MUT
Alexis: 15:52 25/SU/MUT
Mrs. Peterbutt: 25:37 35/DU/MUT
Mr. Peterbutt: 17:05 75/DU/MUT
Derreck: 20:22 75/SU/Ring Rows
Randy: 21:21 75/SU/MUT
Akeem: 21:38 35/DUA/MUT **First DU!!

W.O.D. 3.8.12

Happy Anniversary Jason !!!

3 Rounds for time of:
Tire Sled Pull (95/135#) (length of the gym - about 50 feet)
20 Kettlebell Swings (35/55#)

Skill:
Muscle Up

A MUST READ:
Heart Surgeon Speaks Out on What Really Causes Heart Disease

Quote:
"To give anything less than your best is to sacrifice your gift."
-Pre

Results:
Roni 7:20
Elyse 8:42
Heather 9:27
John S 4:31
Rebecca 7:10
Paul 6:26
Reed 9:32 35kb
Jay E 6:32 Rx
LP 10:50 Rx
Oleg 8:56 Rx
Nicole S 12:16 Rx
Chip 7:35 Rx
Meg B 13:49 70#
Lauren M 10:08 60#
Byrnsie 6:40 rx
Stasie 12:30 25/18#
Dan L. 7:49 Rx (pukie)
Kim C 10:15 (70/35#)
Robin 6:34 (55/26)
Russell 11:14 (105/45)
Susan 8:31 (70/35#)
Jim C. 8:11 (105/45)
Breanna 8:16 (60/25#)
Sharon DNF
Rachael 10:00 (60/35#)
Becky 11:45 (90/35#)
Olan 10:35 Rx
Tim M 6:30 105/55
Paul S - 6:19 (90/55)#
Nate M - 8:34(90/44)#
Melissa S - 7:00(25/18)#
Aimee - 10:01 (80/35)#
Jen Sch - 8:39 (45/35)#
Kelly - 6:00
Diego - 8:17(70/45)#
Allison - 5:42(90/35)#
Arin - 9:39(45/35)#
Travis - 6:28(90/55)#
KSB - 8:21(45/35)#

Photos:
Dan L = Pukie!
Sledding in the Spring!