Our CFKoP couples workout side by side.

Who introduced you to CrossFit? Did it take you a little while to adopt it? Did you linger on the blog for a few weeks before trying a class? Did you jump right in? Were you stuck on that Elliptical in the Globo Gym for too long? Were you wondering why your significant other was so obsessed with CrossFit videos and blogs? Post your story to comments.

W.O.D. 5.17.09

Mental training/breathing discipline day.
Complete the following for max reps (NOT time) but with absolutely no pauses, breaks, extra breaths, hesitations, resetting grip, checking clock or any other F'n excuse to break the rhythm. Once an exercise is started, it must be a non-stop motion at the natural pace:
Burpees

Over Head Squats 65#/95#
Wall Balls 14#/20#

Dumbbell walking lunge 20#/35#

kettlebell swing 35#/55#
box jumps, 21"/25"

Pull-ups

Quote:
"If you don’t have confidence, you’ll always find a way not to win."

-Carl Lewis

Results:

(I will preface this by saying I instructed people to focus on pace, not speed...no one went balls to the wall fast, but rather everyone focused on breathing and not stopping)

Scott: 50*, 1, 17, 41, 36, 66, 10 = 221

Paul: 50*, 5, 41, 23, 75, 101, 13 = 308

Mike B: 15, 15*, 22, 25, 50, 55, 1 = 183

Lisa: 70*, 13, 45, 55, 50, 300, 4 = 537

Laura: 52*, 7, 30, 35, 52, 175, 3 = 354

Tim P: 30*, 3, 23, 30, 31, 37, 12 = 166

Mike F: 11, 1, 23, 20, 40, 28*, 4 = 127

Hannah: 40*, 16, 21(20#), 20(35#), 39(45#), 60(25''), 1 = 197

Jen C: 68*, 20, 31, 30(35#), 63, 364, 3, 579

Calvin: 25*, 13, 22, 30, 32, 20, 16 = 158

*indicates starting station

Don't forget your lifting shoes!

W.O.D. 5.16.09

Power Clean

Barbell starts from the floor and ends in the rack power position (quarter squat stance)

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

Push Press

3-3-3-3-3

Barbell starts from the rack position, you dip, drive and press over head with knees forward, butt back and chest up.

Video:

Power Clean...[wmv][mov]

Learning to Push Press...[wmv][mov]

Quote:

"Perhaps I am stronger than I think."

-Thomas Merton

Results:

Tim M. 210 PP, 215 PC

Mike F. 185 PP, 205 PC

Sam 185 PP, 185 PC

Jason W. 205 PP, 220 PC

Mike B. 200 PP, 195 PC

Ray 165 PP, 185 PC

Chris 190 PP, 175 PC

Nicole 100 PP (2 times), 95 PC

Scott 165 PP, 175 PC

Jeff 145 PP, 140 PC

Paul 170 PP, 160 PC

Hannah 120 PP, 115 PC

Lisa 110 PP?, 125 PC

Jon ? PP, 125 PC?

Jill 85 PP? 85 PC?

Get creative, remember... Pull-ups can be done anywhere!!

W.O.D. 5.15.09

"Angie"

For time complete all reps of each exercise before moving to the next.

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*If you have Chest to Bar Pull-ups, I expect all 100 to be Chest to Bar!

For past "Angie" results click here.

Quote:

"Excellence is not a singular act, but a habit. You are what you repeatedly do."

-Shaquille ONeal

Results:

Jon 24:59

Granny 23:07

Cindy (Black band) 23:48

Hot Wheels (Black band) 28:13

Swine 22:27

Jill (Blue band) 23:59

Jen S (Green band) 30:11

Laura 23:55

Tim 19:14

Jeff 24:25

Scott (partial rx) 20:55

Lisa 23:52

Miranda (Dental Floss) 27:00

Joe (rx) 49:02

Tim M 29:20

Hannah 35:35

Doug (rx) 22:27

Sam (partial rx) 20:13

Nicole 27:28

***Reminder the Friday 12 Noon Class resumes on June 5th and the Monday 9:30 AM class resumes on June 1st.***

OUCH! This one created sweat puddles, not sweat Angels!

W.O.D. 5.14.09
AMRAP in 20 Minutes of:
5 Burpees
10 Box Jumps (21"/25")
15 Double Unders

Video:
Double-Unders, Buddy Lee...[wmv][mov]

Quote:

"Endurance is one of the most difficult disciplines,

but it is to the one who endures that the final victory comes."

-Buddha, (Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.)

Results:

Aimee 15

Doug 11

Danielle 9

Lisa 8

Sam G. 11

Mike M. 14

Jason 11

Doug and Tim go at it for 2K!

W.O.D. 5.13.09

2K Row for time.

and

Oly skill practice.

Video:

"The Zone: Accuracy and Precision" by Robb Wolf, CrossFit Journal Preview - video [wmv]

Quote:

A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.

-Steve Prefontaine

Results:

Doug 7:34

Danielle 8:19

Sam 7:10

Mike M. 7:01

Paul 7:32

Hot Wheels 7:47

Tim P. 7:38

Laura 9:08

Joe D. 8:06

Ray 8:17

Dan 7:31

Mike F. 7:55

Miranda 8:18

Nicole 9:25

Cindy 9:36

Jon 8:17

Jason 7:22

Tim 7:00

Our newest edition to the family.

W.O.D. 5.12.09

5 Rounds for max reps of:

Barbell Thrusters at (W75#/M115#)

and

Max Kettlebell Swings (W35#/M55#)

There is NO time component to the is WOD, although you must start the KB Swings immediately after the Thrusters.

Make sure you give yourself at least 2:00 minutes rest between each set.

Video:

Candace Hamilton vs Tamara Holmes, CrossFit Oakland - video [wmv] [mov]

Some thoughts to ponder:

When talking about the outer elements of exercise and nutrition all are important changes to make in ones overall health and longevity, but how much of that change comes from YOUR inner attitude? Does your inner attitude have to change first? Do you think getting through a tough WOD requires more mental than physical strength? How do you determine how many reps to push through before you put the barbell down...is it mental (inner attitude) or physical stress on the body? Do you push harder knowing there is someone next to you not setting down the barbell? Do you finish your WOD thinking maybe I could have pushed harder and not taken as many breaks....

Attitude:

by Charles Swindoll

The longer I live, the more I realize the impact of attitude on life.
Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company ... a church ... a home.
The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable.
The only thing we can do is play on the one string we have, and that is our attitude ... I am convinced that life is 10% what happens to me, and 90% how I react to it. And so it is with you ...we are in charge of our Attitudes.

Quote:

Make sure you walk the talk – earn the right to hold others to high standards by meeting them yourself. - Eric Harvey

Results:

Jason 143

Kit 221

Aimee 226

Jon 102

Tim M. 143 *125lbs

Hannah 248

Devin 136

CP 148

Keith 102

Jeff 139

Sam 165

Doug 178

Miranda 186

Granny 228

Joe A. 106

Jen B. 142

Paul 175

Jim C. 131

Mike M. 197

Mike B. 171

Reminder

Upcoming Schedule and Events--Mark your calendars, more details will follow.

Wednesday May 20th @ 7:30PM-Kipping Workshop cost $10.

Sunday May 24rd -CLOSED for Memorial Day.

Monday May 25 9:00AM 2009 Trevor Win'E Memorial Day Challenge, post to comments if you want to participate. We have a team coming from Harrisburg to participate.

Monday May 25th-PainStorm WOD @ 11:00AM ONLY and Memorial Day party following.

Monday May 25th NO 5:30PM/6:30PM classes.

Thursday May 28th-OPEN GYM 5:00-6:30.

Monday June 1st 9:30AM class begins.

Friday June 5th 12:00 Noon class begins.

Saturday June 6th Affiliate Challenge @ 10AM.

Saturday June 6th Fallen Heroes Fundraiser @ 1:00PM-25$ all you can eat/drink.

Start your week off right with a 9:30AM CrossFit Class.

Starting June 1st the Monday 9:30 AM class and Friday 12:00PM class will be on the permanent schedule.

W.O.D. 5.11.09

Run 400M

21 Sumo Deadlift High Pulls (W65#/M95#)

21 Over Head Press, (SP/PP/PJ, your choice) (W75#/M115#)

Run 400M

15 Sumo Deadlift High Pulls (W65#/M95#)
15 Over Head Press, (SP/PP/PJ) (W75#/M115#)

Run 400M

9 Sumo Deadlift High Pulls (W65#/M95#)
9 Over Head Press, (SP/PP/PJ) (W75#/M115#)

Videos:

Speal on Games Pullups.(wmv.)

2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv] [mov]

Read:

About Sugar Stacks.

Quote:

"One day at a time-this is enough. Do not look back and grieve over the past for it is gone; and do not be troubled about the future, for it has not yet come. Live in the present, and make it so beautiful it will be worth remembering."

Results:

Rxd:

Scott 14:30

Mike M. 11:52

Sam 12:24

Dan 16:52

Aimee 11:45

Curin 17:05

Jason 15:35

Paul 15:15

Hannah 15:24

Mike F. 13:57

Lisa 15:39

Kit 11:50

Chris 16:53

Mike B. 14:13

Joe A. 16:32

Nicole 21:22 (first full Rxd WOD)

**way to kick some serious ass Nicole, you earned that girl!

Scale:
Jen S. 65/65 21:16

Laura 65/65 14:37

Jen B. 50/50 16:52

Jon 95/95 16:22

Jeff 95/95/115 15:41

Tim M. 500M Row/Rxd 12:36

Dueling L-Sit Fun!

Happy Mothers Day to all the Mom's out there!

W.O.D. 5.10.09

150 Push-ups

*each time you break from the Push-ups and "rest" you must complete one Hill sprint.

"Rest" is considered stopping in the down phase of the push-up with chest to the ground.

"Rest" is considered stopping in the up phase of the push-up with your butt in the air.

"Rest" is considered coming on to the knees.

From the CrossFit Games Page:

The final workout of the NorCal Regional Qualifier has gotten a lot of attention.

It was:

22 deadlifts @ 315#/185#

Farmers walk with 45#/25# dumbbells to top of inner loop (hill)

22 thrusters with 45#/25# dumbbells

Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)

Run to pull-up bar and do 22 chest-to-bar pull-ups

Run to top of outer loop (hill)

22 overhead squats @ 95#/65#

Run to bottom of inner loop (hill)

We have two videos to offer you.

The "tight" version is on the Main Site. It is 5min 48sec long.
The "extended" version (14min 18sec) is right here ... [wmv] [mov]

Quote:

"The whole world steps aside for the man who knows where he is going."

-Unknown

Results:

Tim P. 12:35

Laura 12:16

Paul 16:18

Jason 23:51

Mike B. 23:08

Scott 15:12

Granny 19:52

Mike M. 10:36

Sam 11:00

Aimee 9:10

Tim M. 23:59

Chris 16:32

Nicole 18:46

Lisa 19:53

Devin-95lb Power Snatch.

W.O.D. 5.09.09

Saturday

SNATCHES

Power Snatch Practice

and

work up to your 3RM...

3-3-3-3-3

Heavy Front Squat

5-5-5

Video:

Barbell Snatch...[wmv]

Front Squat Good/Bad Bi-panel...[wmv][mov]

2004 Olympics 94kg Snatch Highlights

Quote:

He handles symbolism rather like an Olympic weight lifter, raising it with agonizing care, brandishing it with a tiny grunt of triumph, then dropping it with a terrible clang.
-Nightingale, Benedict

Power Snatch Results:

Cindy 70

Matt 115

Jeff 105

Sam 135

Mike M 115

Keith 105

Jim C. 125

Mike B. 125

Kit 145

CP 55

Devin 95

Nicole 65

Chris 115

Ray 135

Granny 80

Paul 115

Jill DNF