CrossFit Endurance Update

For the Endurance Track Workout Thursday 4/17 we will be doing a baseline early season 1 Mile Time Trial at 5:30pm. Come out and see how fast you can run a mile on the track, and then afterwards we complete a few sprint intervals in to complete the workout. The weather will be perfect... supposedly 60 and sunny, with little wind. The purpose is to see what you can run a controlled mile in, and also to re-test in another 6 weeks if you choose. Sign up in Mindbody and meet Coach Pappas at the Track!

W.O.D. 4.15.14

"The Original"

courtesy of the "original JZ"

First:

As Many Reps as Possible in 5 Minutes of Body Weight Back Squat*

Then immediately after:

15 Minute Clock Starts

You must run 800m

then with remaining time complete

As Many Rounds as possible of:

5 Box Jumps (24"/20")

5 Pull Ups

Score is Reps of Back Squats + Rounds

*If a body weight back squat is unattainable you will scale according to level and ability. If it rains and you don't want to run you can sub with a 1000 meter Row.

(compare to 10.11.10)

Read:
Click here and check out what Kim had to say about CrossFit KoP! Thanks for taking the time to write about your experience at CFKoP. See you the next time you are in town!

Quote:

At one point in your life you either have the thing you want or the reasons why you don't 

- Andy Roddick

W.O.D. 4.14.14

 burpees!!!

 What is that?

 Audrrey--hits a PR!

Mobility with McCann!

Take 15 Minutes to get to a 

2 RM Push Jerk

then

EMOM for 15 complete 4 Hang power cleans and 4 Burpees

in the last minute complete Max reps of Hang Power cleans only.  

Use a weight that is about 75% of a 1 RM

Scores should be recorded as total weight for the Push Jerk, weight used for the Hang Power cleans and max reps completed (i.e 155, 125, 10 reps)

Community Notes:

We will be adding another Mobility class on a weekly basis. In addition to Monday/Friday at 5:30PM, we will now offer Tuesdays at 6:30PM. Click here to sign up for next week.

Quote:

You Are Confined Only By the Walls You Build Yourself. 

-Unknown

W.O.D. 4.13.14

Lifters, coaches and cheering section today at the Generation Spring Classic Novice Meet. It takes incredible courage to get out there on the platform in front of an audience, all by yourself. Congrats and thanks to all who made it happen today.

5 Rounds for time:

400 Meter Run

10 Toes to Bar

10 Broad Jumps

Community Notes:

All classes today will be held at the Annex, 110C; meet and park there.

 We will be adding another Mobility class on a weekly basis. In addition to Monday/Friday at 5:30PM, we will now offer Tuesdays at 6:30PM. Click here to sign up for next week.

Quote:

"Failure will never overtake me if my determination to succeed is strong enough."

-Og Mandino

W.O.D. 4.12.14

Skill:

Pistols

WOD:

AMRAP in 12 Minutes:

12 Pistols (6R/ 6L)
10 Box Jumps (20/24")

8 Burpees

Community Notes:

All classes today will be held at the Annex; 110C, meet and park there.  If you would like to attend a 9:00AM class at CrossFit Harmony you can do so as a Free Class in lieu of the classes at the Annex. 

Today we will be holding a 10AM special (preschool) Kids class --- the Easter Egg Edition.

 We will be adding another Mobility class on a weekly basis. In addition to Monday/Friday at 5:30PM, we will now offer Tuesdays at 6:30PM. Click here to sign up for next week.

Quote:

"Shallow men believe in luck. Strong men believe in cause and effect." 

-Ralph Waldo Emerson

Good Luck

...to all the CFKoP athletes competing at the Generation Spring Classic Weightlifting Meet on Saturday and Sunday.  If you have some time please go out to cheer on Steph, Kate, Shannon, Brittany, Tracy, Keith and Gene. Click here to see when the athletes lift.

W.O.D. 4.11.14

"The BEAR Complex"

You have 5 rounds to find your max weight at:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

These exercises must be done in succession without putting the bar down for seven times through the sequence.

You may rest as needed between rounds.

Contact with the floor must be touch-and go during sequences.

Rest anywhere but the floor.

Community Notes:

All weekend classes will be held at the Annex- 110 C DeKalb Street.

Quote:
"Only the weak are cruel. Gentleness can only be expected from the strong."

- Leo Buscaglia

W.O.D. 4.10.14

Mark R!

NN-- Dianne--"believe in yourself"

 Ladies up the rope!

 NEW TOYS!

 "I don't sweat I sparkle!"

 ----finish----PR 170#

4:30 boys up the rope!

Manisha!

Snatch

1-1-1-1-1-1-1

Cash out:

3 Rounds for time of:

1 Rope climb 20ft

5 Snatches @ 80% 1RM

Community Notes:
This weekend we will be hosting a level 1 Seminar-- all weekend classes will be held in the Annex.  Meet and park at the Annex.

Quote:
Strength and growth come only through continuous effort and struggle. 

-Napoleon Hill

W.O.D. 4.9.14

 Yeah Tobin!

Take 10 Mintues to find your Max Height Box Jump

then

3 Rounds for time of:

200 Meter Farmers Carry (35/55#)

25 Kettlebell Swings (35/55#)

250 Meter Row
25 Box Jumps (20/24")

Read:

Laura's CrossFit Open journey at 8 months pregnant

Quote:

“Be of good cheer. Do not think of today's failures, but of the success that may come tomorrow. You have set yourselves a difficult task, but you will succeed if you persevere; and you will find a joy in overcoming obstacles. Remember, no effort that we make to attain something beautiful is ever lost.” ― Helen Keller

W.O.D. 4.8.14

 Zimmerman

 U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups

2 deadlifts, 205/315 lb.

10 handstand push-ups

Quote:

"Those who set their minds on virtue will do no evil"

-Chinese proverb

W.O.D. 4.7.14

Most of you will probably remember this children's series popular in the 80's and 90's. If you don't, no need to worry...we will explain. Each story is written from a second-person point of view, with the reader assuming the role of the protagonist and making choices that determine the main character's actions in response to the plot and its outcome. In this WOD, you are the main character and you get to choose your own destiny, HAVE FUN!

Choose Your Own Adventure:

First, select from the following:
A. Row 500M
B. Run 400M
C. 100 Double Unders

If you selected A. then either choose:
1. Pull-ups (butterfly, kipping, strict, weighted, band or L-pullups)(30 reps)
2. Sit-ups (GHD, KTE or V-ups) (30 reps)

If you selected B. then either choose:
1. Dips (paralette or ring dips) (30 reps)
2. Push-ups (regular, ring or clapping) (30 reps)

If you selected C. then either choose:
1. Walking Lunges (overhead, weighted or Dumbbell)(30 reps)
2. Air Squats (30 reps)

Based on the "adventure" you chose above you must complete the next exercise (15 reps).
A. + 1. = Thrusters (65#/95#)
A. + 2. = WallBalls (14#/20#)
B. + 1. = Deadlift (135#/200#)
B. + 2. = Sumo Deadlift High Pull (65#/95#)
C. + 1. = Shoulder Press (55#/75#)
C. + 2. = Push Press (65#/95#)

You will complete 3 Rounds of your Adventure for time.

compare to (11.20.09)

Quote:

“Arrogance invites ruin; humility receives benefits.” 

-Chinese Proverb

Photos: