Sam shoulder presses

...and has also provided us with the playlist for tomorrow.

Thanks Sam.

W.O.D. 4.10.09

CrossFit Total

1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.

Info:
Click here to compare to the results from 12.24.08.

Click here to read the Journal article regarding CrossFit Total.

Click here to read the basic strength standards for men and women.

Quote:

Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.

-recommended by Scott M.

Results:

Mike F: 795

Scott: 805

Paul: 665

Mike M: 695

Sam G: 775

Jim C: 750

Jason: 815

Jen S: 365

Jill: 390

Doreen: 455

Laura: 380

Danielle: 425

Curin: 485

Cindy:395

PHOTO NOTE:

I will continually be updating the action gallery on our www.crossfitkop.com site. If you want to see the latest additions, Click here to view the ACTION GALLERY. There is also a link on the right side of the blog for easy access to the action gallery.

W.O.D. 4.09.09

3 rounds for time of:

4 Handstand Push-ups

8 Chest to bar Pull-ups

12 Deadlifts (135/200)

16 Box Jumps (21"/25")

Video:

2009 CrossFit Games Prep by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Upcoming Events:

Mark your calendar for the Summer Affiliate Challenge which will be held at CrossFit KoP on Saturday June 6th. Following the event will be a Fundraiser for the Pittsburgh Fallen Heroes Fund. Details will follow shortly. Click here for the honorary 4-1-7-9 WOD.

Quote:

"He has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable or dangerous to do so."

-Walter Lippman

Results:

Adam 11:42

Sam G. 8:49

Aimee 7:16

Joe A. 17:32

Sam does Karen.

Doug does Isabel.

W.O.D. 4.08.09

Athletes Choice.

Complete one of the following WOD's.

You will have a counter for whichever WOD is chosen.

Karen

Wall Ball

150 shots for time

Grace

Clean and Jerks 135lbs/95lbs

30 reps for time

Isabel

Snatch 135lbs/95lbs

30 reps for time

Videos:

Wall Ball/Karen...[mov][wmv]

Grace (CrossFit Kids)...[wmv][mov]

Isabel, CF Trainers WOD ...[wmv][mov]

Coach Notes:

Reminder-there are three class options tomorrow, 6AM, 12Noon or 5:15PM.

Quote:

"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them."

-Denis Waitley

Results:
"Karen"

Paul 6:37

Sam 9:08

Jen C. 6:38

Jim C. 13:43

Mike M. 7:04

"Grace"

Dave 95# 2:52

Jon 95# 7:52

Tim P. 115# 3:22

Scott Rxd 6:37

Jason Rxd 4:45

Mike M. Rxd 4:49

Nicole 65# 3:19

Curin 65# 3:13

"Isabel"

Joe Rxd 13:30

Doug 115# 5:45

Doreen 65# 4:19

Mid-WOD Birthday Cake, what were you thinking Hannah?

Thank you all so much for the generous birthday gifts and of course the birthday burpees!

W.O.D. 4.7.09

3 x 1:00 on 1:00 off of the following exercises:

Rowing

KB Swing
Double Unders (sub single unders)

KB Figure 8 to static Hold

Reminder:

This Saturday is our Open House and "Fight Gone Bad" workout for a cause.

The cost is $25 and all proceeds benefit Alzheimer’s research.

Time slots are available at 8,9,10,11AM and 12PM.

Sign up now by contacting Aimee Lyons at crossfitkop@gmail.com.

We will also be hosting a free workout at 1:00 for all ages and levels.

At 2:00 the Open House Party, BBQ, Bake sale, Games and Raffles will begin.

If you are available throughout the day counters are needed for the FGB workouts.

Video clip:

"Every Second Counts" World Premier, Bare Bones International Film Festival - video [wmv] [mov]

When I attended the affiliate gathering in Austin, TX. I was part of the exclusive showing of "Every Second Counts"...an awesome movie. Depending on how it's released on DVD after the Bare Bones film festival I will try to get copy for the gym so we can eventually have a movie event!!

Quote:

The journey is the reward.
-Tao Saying

Hot Wheels Curran.

Getting stronger everyday!

W.O.D. 4.6.09

21-18-15-12-9

Pull-ups

SDHP (65/95)

Knees To Elbows

+ 10 Ring rows after each set

Breaking down the SDHP:

The Sumo Deadlift High Pull or SDHP combines the two movements of the Sumo Deadlift and the High Pull to create an extremely effective full-body exercise that builds strength in both the lower and upper body.

Starting Position – The Angry Gorilla
The starting position is also fondly called the “Angry Gorilla” because it resembles the posture of a big, bad silverback. The feet are wide, the chest high, and the butt low.

Stand Up!
The Sumo Deadlift is a simple movement consisting of getting into a good starting position, and then standing up much like the squat. The back must remain tight in order to protect the spine and to ensure that the proper muscles of the legs and butt are being used.

Open the Hips all the Way
In the middle of the Sumo Deadlift High Pull, the hips are all the way open, the back completely straight, and the shoulders back.

The Shrug
The Sumo Deadlift High Pull begins as the Sumo Deadlift ends. Without a pause, and in order to maintain the momentum of the weight, the shoulders shrug up just as the hips open completely.

The Top
At the top of the exercise, the weight is all the way up to the chin and the elbows are high. Without pausing at the top, begin the process in reverse to complete the entire movement. Lower the weight until your arms are straight, then return to the start position.
Returning to the starting position should be done just like a squat, with a push back of the hips and bend of the knees to lower the weight to the starting position. It’s critical on the way down to keep the back tight.

Quote:

"The sun is setting...the sun will rise another day."

-Eddie Vedder

Maybe today was not a perfect day. But don't give up, tomorrow is another day with new possibilities and opportunities. -Aimee

Results:

Paul 95-22:55

Jason 95-32:07

Jon 80-25:26

Curin 45-22:06

Miranda 65-27:52

Jim C. 75-33:42

Chris 80-29:24

Hannah 65-33:50

Jen C. 65-26:57

Jen S. 45-22:50

Danielle 65-30:39

Jill 45-24:18

Sam 95-20:45

Doug 95-22:02

Tim P. 95-17:18

Laura 65-25:54

In honor of Officer Paul Sciullo, III., 36.

badge number 4179

4-1-7-9

4 Shoulder Press (55/75)

1 Deadlift (185/275)

7 Burpees

9 Push ups

9 rounds for time.

*WOD is based on Paul's badge number, favorite exercises, and 9 rounds for his age added together.

Read:

CNN, 3 officers slain responding to call.

3 officers killed, 2 wounded in East end shooting. Pittsburgh PA.

Paul...

was one of the CrossFit family

went to CrossFit Pittsburgh

loved sushi at Nakama

was a great golfer

was a hunter

was a cop

had a fetish for Reisen chocolates

enjoyed watching the Penguins

and most importantly

Paul loved Lisa E. and brought her to us at

CrossFit KoP.

Lisa, we love you and are here for you.

Footprints in the sand:

One night I had a dream

I dreamed I was walking along the beach with the lord

and across the sky flashed scenes from my life

for each scene I noticed two sets of footprints,

one belong to me and the other to the lord

when the last scene of my life flashed before me,

I looked back at the footprints in the sand

I noticed that many times along the path of my life

there was only one set of footprints,

I also noticed that it happened at the very lowest and saddest times in my life

This really bothered me and I questioned the lord about it.

Lord, you said that once I decided to follow you,

you would walk with me,

but I have noticed during the most troublesome times in my life

there is only set of footprints

"I don't understand why in times when I needed you most,

you should leave me."

The Lord replied, "My precious, precious child

I love you and I would never, never leave you

during your times of trial and suffering.

"When you only saw one set of footprints,

it was then that I carried you"

Results:

Rxd

Lisa 19:37

Tim P. 15:30

Paul 11:31

Doug 12:52

Doreen 17:59

Aimee 13:54

Tim M. 17:59

Hannah 15:10

Sam 14:07

Mike F. 20:27

Scaled

Jen S. 21:31

Keith 14:10

Jen C. 17:41

Laura 15:19

Ray 26:00

Cindy 18:29

Nicole 15:15

Chris 17:06

Miranda 16:37

Jon and Jill execute a waiters walk.

W.O.D. 4.4.09

An original WOD.

"SAM"

complete 5 rounds:

DB Snatch 5R (25#35#)

Waiters Walk 50 steps (Right hand carry)

DB Snatch 5L

Waiters Walk 50 steps (Left hand carry)

21 Burpees

Picture:
The Waiter's Walk: carrying one heavy object overhead, like a waiter would carry a tray. Builds shoulder strength, core stability, and grip strength.

Read:

Mark Sission's Daily Apple.

Quote:

"If you don't like something change it; if you can't change it, change the way you think about it. "
~Mary Engelbreit

Results:

Danielle 20# 17:23

Mike F. 40# 21:35

Sam 30# 14:33

Jason 35# 20:20

Jen C. 25# 16:15

Hannah 25# 18:30

Jon 30# 17:29

Doug 40# 16:40

Jeff 30# 17:10

Jill 15# 21:11

Jim C. 35# 28:17

Paul 40# 14:39

Curin 15# 22:40

Chris 30# 26:38

What is this a picture of you may ask?

It's a CrossFit WOD board during an open gym night. To the novice, it might look like a jumbled up mess of numbers and names...simply put, mass confusion. What do they do in that box? However, to me it shows amazing effort, perseverance and dedication unmatched by many.

Let's break it down.

1. I created Grace Kelly. A 400M run, 10 Clean and Jerks, 30 Box Jumps and 30 Wall balls...3 rounds for time...results-Aimee 22:19, Jen 23:13, Hannah 23:57

2. Jason decided to be the first at the gym to attempt "Eva" 5 rounds for time of 800 M run, 30 Pull ups and 30 Kettlebell swings w 70#. result 62:08.

3. Diane, a missed WOD from last week, was attempted by Scott (6:13), Mike M.(10:01) Nicole(6:15) and Laura (6:47).

4. Jim and Sam took on the baseline... Sam,with a gym record of 3:56, and Jim C. taking 4 minutes off his PR 6:13.

5. Mike F. finished the filthy 50 in 38:37, his first time and only 2 months into CrossFit! Awesome!

6. Jon, Sam and Jim all learned how to swing a KB...awesome.

-Aimee

Jason back squats in some fancy shoes!!!!

W.O.D 4.3.09

5 rounds for max reps of:

Body Weight Back Squat

Weighted Push-ups (Ladies 10#/Gentleman45#)

Final score is the total reps of all 5 rounds for each exercise.

Video:
Back Squat Geometry, Mark Rippetoe ...[wmv][mov]

Quotes:

"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself."

-Anna Quindlen

Results:

Joe A: 130

Jen: 115

Jill: 123

Nicole: 115

Doreen: 145

Cindy: 107

Lisa: 136

Bob: 81

Jim C: 90

Jeff: 86

Sam: 179

Mike M: 139

Scott: 124

Jon: 97

Paul: 161

Jen: 127

Hannah: 83

Jason L: 107

Laura: 146

Jason W: 234

Tim M: 99

Chris: 109

Tim P. Adam and Lisa snatching away.

W.O.D. 4.2.09

10 Power Snatches (95)(65)

50 Pushups

8 Power Snatches

40 Pushups

6 Power Snatches

30 Pushups

4 Power Snatches
20 Pushups

2 Power Snatches

10 Pushups

Coach Notes:

Remember, open gym is tonight from 5:00-6:15PM. There will be no prescribed WOD, you are welcome to work on any skills or missed WODs. I know there is a group doing 'Diane' if anyone is willing to take her on!!!

Video:

Power Snatch...[wmv][mov]

Quote:

"Be impressed by intensity, not volume."

-Greg Glassman

Results:

Sam 65#-10:05

Adam Rxd-14:40

Tim P. 65# 11:00

Lisa Rxd-15:36