W.O.D. 7.10.09
'Ursula'
(a Tim Marley original...he named it!)
5 rounds for time:
Run 400M
30 Box Jumps
30 KB Swings (35#/55#)

Up the weight ladies...or gents if you feel up to it.

Compare to 2.10.09.

Reminder:
There will be NO Noon class today!

Video:

Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview - video [wmv] [mov]

Quote:

"Come in. Come in, my child. We mustn't lurk in doorways- it's rude. One might question your upbringing."

-Ursula quote from The Little Mermaid

Results:

Mike F: (55#/25'') 35:19

Scott:(70# Russian Swings/25'') 23:05

Sam:(55#/31") 25:02

Lisa:(45# Russian Swings/24") 31:02

Granny:(35#/24") 26:09

Meg:(35#/19") 28:50

Steph:(25#/21") 29:22

Charlie:(35#/25") 28:59

Jill:(35# Russian Swings/21") 30:16

Jen S:(35#/21" Full Heel) 30:57

Kristin:(25#/21") 38:37

Paul:(55# Russian Swings/25") 23:10

Nikki:(35-25#/21") 25:57

CP:(35#/21") 33:10

Jimbo:(55#/25") 34:10

Jeff:(55#/25") 31:31

Mike B:(55#/25") 30:31

Tim M:(70#/25") 55:53

Han:(53#/25" Full Heel) 43:08

Joe:(70# Russian Swings/37") 50:07

Nick:(25#/25") 40:57

John:(35#/25") 41:44

W.O.D. 7.9.09
5 rounds:
Max Knees to Elbows
Max Thrusters (65#/95#)

Your score is the total amount of Knees to Elbows and Thrusters for all 5 rounds.

Rest is allowed as needed between rounds.

Reminder:

There will be NO Noon class today!

Read:

...something from Matt Furey:

Find a selection of champion athletes and coaches.

Ask each one this question: How much of your success is mental...?

Now, when you get out of bed, are you tired or enthusiastic.

Do you hit the snooze button a few times before getting up.
Do you stroll to the shower with your eyes barely open ordo you move with excitement for the new day that has dawned. As you answer all of the above, think about the mental picture you have in mind for each. Why. Because I guarantee you that the way you get out of bed is in direct accord with the mental picture you have of yourself waking up each day. All the way down to the TIME you choose to get up.

Think about this.

Think about it before you go to bed tonight. Picture yourself getting up early to exercise.
Picture yourself looking in the mirror at the end of your workout, celebrating another mental/physical victory.
I dare you to form this mental picture before bed and NOT have it come true. I dare you.
When you do as I advise, you will know what it means to ...Get Tough.

Video:

...why I always loved NYC!!

"NYC," Gillian Mounsey - video [wmv] [mov]

Quote:

"Satisfaction does not come with achievement, but with effort. Full effort is full victory."

-Mahatma Gandhi

Results:

Sam (135#) 126

Tom (95#) 100

Meg (50#) 108

Doug (95#) 127

Adam (95#) 129

Steph (50#) 74

Jim (95#) 103

Liz (40#) 127

Every bar was filled!!!

W.O.D. 7.8.09
"Chelsea"
Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?

Click here to view an early "Chelsea" post on the HQ mainpage.

Note:

So as of 7/7/09 I've been officially teaching CrossFit classes for a year! Click here to view a post from CrossFit KoP class number 1, the early days...thanks Nicole and Jason for sticking with me since class one...so I guess 7/7 marked our official anniversary!! Happy anniversary to us!! Check out the picture and the gains (or losses) Nicole and Jason have made!

Quote:
"Measure yourself by your best moments, not by your worst. We are too prone to judge ourselves by our moments of despondency and depression."
~ Robert Johnson

Results:
+1 Aimee 30

+1 Swine 30
+1 Sam 17/9
+1 Doug 13/8

+1 Tim P. 14/12
+1 Scott 17/6

+1 Mike M. 15/10

Dave 3/9
Hannah 2/10
Meg 10/11
Jen 4/?
Lisa 14/6
Mike F. 3/11
Nick 4/10

Curin 5/12

Nicole 2/13

Jon 10/6

Steph 2/9

Patti 3/12

Kristin 5/10

Miranda 2/12

Jim C. 4/12

Brian 2/6

Kelly 3/12

Mike B. 4/13

Chris and his cleans...

we have moved past the reverse curl and press!

Job well done Chris!

W.O.D. 7.07.09

Lucky Seven Cleans

Clean and Jerk:

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

go for your 1 rep max rep clean and jerk.

Warm up with...

3 reps at 65#/35#

5 reps at 95#/65#

3 sets of 5 at 135/95#

Video:

Tabata Muscle-ups/Clean & Jerks (Annie)...[wmv][mov]

Quote:

"Enjoy your own life without comparing it with that of another."

-Marquis de Condorcet

Results:

Laura: 90

Mike F: 195

Jon: 120

Nikki: 105

Nicole: 105

Curin: 125

Jeff: 130

Nick: 245

Brian: 140

Paul: 175

Lisa: 125 (clean only)

Miranda: 120 (clean only)

Kelly: 75 (80 clean only)

Kristin: 85

Patti: 60 (65 clean only)

Doug: 210

Jason: 200

Ed: 150

Mike B: 195

Chris: 195

Jill: 95 (clean only) 90 jerk

Jen S: 95 (clean only) 90 jerk

Pat: 40

John K: 145

"GRANNY" with some solid core control on the rings!

W.O.D. 7.6.09
10 Rounds for time of:
5 Paralette or Ring Push ups
7 Wall Balls (14#/20#)
12 Kettle bell swings (35#/55#)
7 KB Sumo deadlift High Pulls (35#/55#)
5 Burpees

Video:

Libby DiBiase - C2B Fran... [wmv] [mov]

and

Sevan Matossian caught up with Dave Castro at the Ranch, and interviewed him about programming for Games' athletes.
Watch a preview of Sevan's interview ... [wmv] [mov]

Reminder:

Click here to find the schedule for the week. The following classes will be cancelled for the week, Thursday July 9th at 12:00 Noon, Friday July 10th at 12:00 Noon, Monday July 13th at 9:30 AM. All other classes will operate as normal...

Quote:

"There's only one corner of the universe you can be certain of improving, and that's your own self."

-Aldous Huxley

Results:
Mike F. 26:18
Devin 20:19
Nikki 24:20
CP 22:50
Dave 33:32
Tom 32:11
Pat 22:45 (5 rds)
Jen B. 26:22
Meg 18:22
Jeff 29:49
Jon 26:45
Kelly 27:40
Curin 24:30
Miranda 26:40
Steph 27:33
Kristin 29:59
Jim C. 33:54
Ed 33:39
Laura 21:50
Tim P. 19:54
Granny 18:27
Nicole 26:08
Jen S. 27:24
Nick 30:30 (8 rds)
Cindy 29:22

Level 2 WOD (courtesy of Doug):
1 RM Snatch Results:
Aimee 105
Joe 155
Jason 140
Doug 165
Sam 155
Lisa 95
Tim 165
Mike 130
Paul 125
AND
Duration at each station was the entire length of a random slect song...when the country music played burpees were completed. Number of total reps is the score at the end.
Exercises were:
Muscle ups
Squat Clean 135/95
KB Swing 70/55
Deadlift 225/155
C2B pullups
Row (calories)
Ring Dips
L-sit (seconds)
Thrusters 135/95

Results:
Sam 307
Jason 214
Mike 214
Aimee 210
Doug 186
Tim 136
Joe ??
Lisa ??
Paul??

The Marley's with some rocking "Grace" times!

W.OD. 7.05.09
"Grace"
For time:
30 Clean and Jerks (135#/95#)

Video:

Road to the 2009 CrossFit Games, Gillian Mounsey: Training with Jenn - video [wmv] [mov]

Quote:

"Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying., I will try again tomorrow."

-Mary Anne Radmacher

Results:

Tim M. 2:37 Rxd

Devin 3:08 Rxd

Hannah 3:31 Rxd

Paul 4:39 Rxd

Jason 4:25 Rxd

Chris 5:20 Rxd

Ed 5:04 70#

Nikki 3:09 65#

Meighan 4:13 65/60#

W.O.D. 7.4.09
Happy 4th of July!!!
Mid-Atlantic Regional Qualifier WOD's and 4th of July party!

WOD 1--Row 2 kilometers for time.

WOD 2--Three rounds for time of 10 deadlifts (275 pounds for men, 185 for women) and 50 double-unders.

WOD 3--For time: Run 400 meters, 21 overhead squats (95/65), 21 box jumps (24 inches/20 inches); run 400 meters, 15 overhead squats, 15 box jumps; run 400 meters, 9 overhead squats, 9 box jumps.

WOD 4--For time: 21-15-9 reps of Squat Snatch (95/65), Chest to bar pull-ups

We will start running WOD's at 10:30 AM and approximately 30 minutes to an hour after that (or as people arrive) until 2:00PM, it's your choice which WOD's you would like to attempt and when. You have the option to complete as many WOD's as you like...or as few. See how you stack up to some of the athletes that qualified to go to Aromas at the Mid-Atlantic Regional Qualifier.

At 2:00PM we will have a 4th of July Party.

We let Whole Foods do some of our catering this time around... $25 all you can eat... or if you prefer to you are welcome to bring your own food and drink.

Results from the Mid Atlantic Regional Qualifier:

Mid-Atlantic Women's Final Results

Mid-Atlantic Men's Final Results

Quote:

"The greatest lesson we can learn from the past...is that freedom is at the core of every successful nation in the world."

- Frederick Chiluba

WOD 1 Results:

Mike M. 6:57

Aimee 8:39

Scott 7:11

Paul 7:15

Tim M. 7:08

Mike F. 8:08

Mike B. 8:03

Jeff 8:40

Cindy 9:52

Chris S. 7:39

Tom 8:09

Nick 7:27

Jason 7:28

Hannah 8:37

WOD 2 Results:

Mike M. 5:34 Rxd

Aimee 5:31 Rxd

Nicole 7:08 115# singles

Mike F. 7:23 275# singles

Paul 7:36 Rxd

Scott 8:03 275# singles

Devin 10:26 Rxd

Meg 6:19 115# singles

Nikki 7:34 135#

Hannah 8:26 Rxd

Jason 7:45 Rxd

Mike B. 9:40 Rxd

Chris P. 6:07 225# singles

Nick 6:10 singles

Cindy 12:47 155# singles

Tim M. 8:48 Rxd

Kristin 7:40 95# singles

WOD 3 Results:

Mike M. 10:25 Rxd

Aimee 10:28 Rxd

Jeff 14:07 75#

Jason 11:49 Rxd

Laura 12:18 55#

Tim P. 9:37 Rxd

Scott 10:26 85#

JZ 12:37 75#

Tom 13:36 55#

Meighan 11:55 40#

Nick 15:00 (185 power clean sub)

Chris P. 11:19 75#

Paul 10:50 Rxd

Nikki 11:15 35#

Steph 13:27 45#

Kristin 18:21 35#

WOD 4 Results:

Jason 17:22 Rxd

Scott 10:113 65#

Chris P. 10:39 55#

Steph 11:38 35#

Paul 12:43 Rxd

Joe 25:30 Rxd

Nikki 10:13 35#

Tim P. 7:14 65#

Laura 11:03 35#

Meighan 8:27 35#/blue

Aimee 9:28 Rxd

Sam 8:25 Rxd

Pre-4th of July (CrossFit) FUN!!!

Our very own "dirty" girls.

We started the week with Nasty girls and ended it with some "dirty" girls!!!

How heavy is that thing anyway?

Lift it Ladies!!!!

The early birds get the first tire flip of the day.

12:00 Noon Class

7:00AM Class

W.O.D. 7.03.09

Run, Tire Flips, Rope Climb, Ring Dip Team Races:
There will be two teams of 5 (more/less) depending on how many athletes come to class. Both teams will head out together on an 800 M run. Both teams will return to the rope, rings and tire. Each team will need to complete 1 tire flip, 10 ascents, 50 ring dips (together). The team that completes their assigned tasks wins...but wait there is MORE!

As each athlete comes in from the run, they may only make ONE contribution to the teams total (for example, one rope assent or one set of ring dips) and then must complete a 400M run. Contributions to the total may be made as athletes re-enter the gym from the run. A final 800M run must be completed as a team before that team "wins". BIG tire flips will be done as a team.

Failed attempts-Each athlete that fails to ascend the rope on his or her turn adds 1 to the number of ascents required. Each athlete that cannot contribute any dips on his/her turn adds 5 to the number of dips required.

Duration- The competition will continue for 30 Minutes...after 30 Minutes the team closest to their tire flip, dip or rope climb requirements wins!!!

Notes:

Classes at 7AM and 12Noon ONLY!!

Scaling will be discussed at class, we are trying to focus your efforts on things we don't get to work on often...that NEED work!

Videos:
"Randy" by LAPD SWAT - video [wmv] [mov]
"A day of Eating:Speal" from the CrossFit Journal.

Quote:

“If you worried about falling off the bike, you’d never get on.”

-Lance Armstrong

REMINDER-Tomorrow's classes are at 7:00AM and 12:00Noon ONLY!
Be prepared for a team WOD.
I would recommend not wearing your "Sunday best" and would select pants over shorts...or shorts preferably with long socks.

Tom 225 x3
Steph 205 x 1
First time Deadlifters above...with some solid PRs!

GREAT JOB!

W.O.D. 7.02.09

Deadlift 101:

We will form teams depending on the amount of athletes at each class, warm up and practice the deadlift with PVC until everyone is "pretty". Each athlete of each team will roll through a 5 rep round at 65 pounds. After everyone has excellent form at 65 pounds, each athlete will perform 3 reps at 95 pounds. We will assume now that everyone is still looking "good" we will load the bar with 135 pounds; Athletes will then come to the bar one at a time and perform ten reps rotating through until each athlete has completed 5 sets of 10 reps each at 135 pounds. Today nothing other than perfect form can be tolerated. Remember painstaking attention to your technique will be amply rewarded for years...We will be "rehabilitating" athletes today, if someone has intractably bad technique they need to be segregated and sent back to the broomstick, then 65 pounds, then 95 pounds with great technique before being allowed to return to the group.

At the end of Deadlift 101...if perfect form has been executed you will attempt a new "PERFECT FORM" 3 Rep Max on your Deadlift.

Video:

Sevan and Carey filmed Ricky trying out a CrossFit Football WOD known as "Tillman". The hero workout in Pat Tillman's honor consists of seven rounds for time of:
7 Deadlifts (315#)

1 Full Gasser

15 Pullups
45 second rest between rounds.

Ricky weighs 150lbs, but is able to push through all seven brutal rounds. At the end of the workout, he talks about his mindset and how tough the WOD really was.
Ricky Frausto - workout ... [wmv] [mov]

Quote:

"By concentrating on precision, one arrives at technique, but by concentrating on technique one does not arrive at precision."

-Bruno Walter

Results:
Steph 205 x1
Sam 315 x3
Tom 225 x3
Lisa 215 x3
Paul 305 x3

Dan 285x3

Han 265x2

TimM 455x1

Adam 300x3

JenB 195x3

Chris 350x3

Nicole 210x3

Devin 285x1

Aimee 235x1