W.O.D. 2.11.11

Westside Barbell Box Squatting

Box Squat
5-5-5-5-5

When box squatting relax the hip extenders briefly, then push back up with all the speed you can. This method builds power coming out of the hole, developing the glute and hamstring strength as well as teaching you how to "sit back" into the squat. Using this method you can vary the box heights to target different specific points in the strength curve. Click here to see more on the box squat.

then:

As Many Reps As Possible in 5 minutes:
Max Kettlebell swings (weight of your choice)

Read:
Fat Face by Chris Plentus
Strong is Beautiful by Laura Pappas

Quote:
"If they can make penicillin out of moldy bread, they can sure make something out of you."
- Muhammad Ali

Results:

Mel: 100 (105 @ 35)

Nik: 135

Jon: 45 (75 @ 35)

Tony: 145 (124 @ 45)

Sara B: 95 (110 @ 35)

Jim B: 125 (70 @ 55)

JB: 145 (83 @ 45)

Rob Ph: 175 (111 @ 55)

Brian R: 175 (72 @ 53)

Kev: 175 (114 @ 55)

Kathleen: 80 (90 @ 35)

CC: 135 (63 @ 35)

Jessica: 80 (121 @ 26.5)

Aimee: 145

Todd: 145 (52 @ 70)

Bekah: 145 (96 @ 35)

Pat: 205 (79 @ 45)

Mike S: 110 (74 @ 35)

Pete T: 255 (102 @ 45)

Kristen: 110 (97 @ 35)

Sharon: 110 (73 @ 35)
Steph,145/122@135
Shoeless,150/92@55
Miranda,125
JeffHi,165/78@55
JayE,315/83@70
RobP,185/61@70
Tori,85/118@18
Jennifer,85/107@18
Prem,185/75@35
Gina,85/72@35

Photos:

JB

Jim B.

CC on the Box Squat

4:30 Swingers

W.O.D. 2.10.11

Bekah

Shoeless

Donkey and Cate

Mel

FRAN
21-15-9
Thrusters (95/65#)
Pull-ups

(compare to 7.23.10)

Community Event:

Who's in for the Beast of the East in October 2011?

Click here to register. Post to comments if you are interested. I'd like to see some CFKoP representation at this great event!

Quote:
"Anyone who doesn't take truth seriously in small matters cannot be trusted in large ones either."
- Albert Einstein

Results:

Steph: 9:18 (Bl)

Meghann: 11:13 (53G)

Patti: 9:21 (45MF)

Jay E: 7:44 (DC)

Tim G: 8:01 (75)

Tom S: 7:25 (Rx)

Bekah: 6:28 (45/G)

Donkey 9:37 (Rx)

Kara 7:20 (45/G)

Chris T. 9:13 (45/B)

Shoeless 12:40 (Rx)

Dorothy 8:27 (Rx)

Tony 6:25 (Rx)

Mel 8:30 (Rx)

Cate 5:28 (Rx)

Aimee 4:53 (Rx)

Nikki 3:49 (Rx)

PVC/Jumping Fran

Steph: 3:50

Meghann: 4:02

Patti: 3:53

Jay E: 3:43

Tim G: 3:36

Tom S: 3:29

Bekah 3:05

Donkey 2:59

Kara 3:35

Chris T. 3:52

Shoeless 4:24

Dorothy 3:08

Tony 4:39 (rx pullups)

Mel 2:44

Cate 2:39

W.O.D. 2.9.11

10 Rounds for time of:

15 Deadlifts (95/135)

15 Push-ups

Video:
Deadlift-Pushup WOD (Brendan) [wmv][mov] » May 27 07

Community Reminder:
Time to turn up the heat- The Valentines Day Massacre WOD will occur this Sunday Feb 13th - starting at 9:30AM. We will only run ONE class this day. From start to finish, plan for an hour and a half for this class. Remember, you can bring your friend, sweetheart or "enemy" FREE of charge- this is a partner WOD. If you don't bring a partner, we will happily assign you one or you can petition on the blog for someone. Click here to see the WoD from 2010 or from 2.14.2009 or from 6.24.09. We will scale to level and ability for any newcomers.

Read:
365 Marathons in 365 Days by Chris Plentus
Belgian Man Runs 365 Marathons by Daniel Tucker

Quote:

"As long as a person doesn't admit he's defeated, he is not defeated- he's just a little behind and isn't through fighting."

-Darrell Royal

Results:
Rx
Jay 17:47 Rx
Joe 17:00 Rx
Seth 26:51
Sharon 23:25
Rob Ph 18:51
Gabe 16:27
Mimi 16:50
Vinny 11:36
Dominic 9:23
Tyler 11:26
Brian R 19:45
Mike F 18:40
WW 18:50
Shoeless 21:53
Plentus 8:45 (Axle bar)
TP 9:15 axle bar
Jim B. 26:44
Eric 13:45 1st class!
Laura 13:51
Granny 15:45
Roger 22:09
Tim G. 21:18
Todd 12:50
Shawn 15:08
Sam B. 11:28
Danny 11:52

DC
Donkey 17:24 (push-ups)

Scale
Jennifer 15:58 (75#, rolling PU)
Melinda 18:38 DC (PU ROM)
Prem 23:29 (135, rolling PU)
Bekah 18:20 DC (rolling PU)
Mike S 25:45 (95#, 17" box)
Kimberly 11:52 (95#, push-ups)
Tim H 26:28 (135#, push-ups)
Jess C 20:12 (75#, push-ups)
Steve K 22:15 (8 rounds, 95#, push-ups)
Dianne 25:47 (75#, push-ups)
Jackie 21:25 95#, KneePU
Sarah J 21:49 63# KPU
Karen 23:38 95/KPU
Sara B 14:33 95/KPU
Dorothy 19:06 snake-ish
Denise 24:09 21" boxes
Steph V. 21:40 green band
Flounder 28:09 DC
Patti 26:09
Karin 27:12 25" boxes
Jen N. 27:16
Lindsey 21:21 knees
Bob 14:04 tuck jump sub for deads
Maura 24:26 73#
Liz 12:59 85# pu form
Charles 38:06 115#

W.O.D. 2.8.11

Ladies Snatching.

Welcome to Seth's Gun Show!

Tim H. = Fierce!!!

For time:
50 Box Jumps (21/25")
5 Rope Ascents
100 Double Unders
50 sit-ups
Dumbbell Snatch, 25R/25L (25/40#)
50 Back Extensions

Quote:
"A great calamity is not to have failed, but to have failed to try."
- Unknown

Results:
Rx+
Plentus 15:58
Aimee 17:10
Laura 14:25
Granny 16:51

Rx
Ironman 19:24
Tony 21:02
Miranda 22:53
Seth 18:01
Nikki 14:49
Vinny 17:22

Scale
Sodah 20:17
CC 17:37
Chris T. 22:45
Kara 17:32
Jon 21:50
Karin 24:12
Tim H. 26:05
Dana 26:00
Dianne 25:07
Denise 23:21
Melinda 26:59
Pat 23:35
Westwood 22:45
Dorothy 21:58
Megs 18:26
Lisa C 20:53
Karen 18:53
Rachael 19:55
Sara B 22:58
Tyler 20:15
Kimberly 14:41
Kathleen 19:37
JZ 20:51
Jim C. 24:43
Christine 21:45
Jen S. 18:04
Sarah J. 15:52
Sharon 32:30
Peterson 23:26
Gary 26:55
Ditty 28:50
Rob P. 23:20
Kurt 19:58
Bob 20:12
Jerry 19:03
Kristen SB 23:08
Danny 21:45
Howard 21:31
JB 22:27
Charles 24:27
Shawn 20:58

W.O.D. 2.7.11

Denise & Steph V. getting under the bar!

Push Jerk

5-5-5-5-5

Skill:

Reverse Hyper

3 sets of 20 reps

Reminder:

Mobility class tonight at 5:30 and 6:30PM- Focus on Shoulders!!!

Quote:

"It is worth a thousand pounds a year to have the habit of looking on the bright side of things."

-Samuel Johnson

Results:

Bob: 135

Kurt: 135

Peterson: 155

Ironman: 145

Flounder: 125

Shoeless: 155

Roger: 125

Tim G: 145

Plentus: 185

Tim P: form

Dana: 80

Melinda: 120

CC: 105

Donkey: 105

Tony: 215

Jon: 125

Pat: 185x4

Lindsey: 95

Chris: 95

Sara B: 95

Rachael: 85

Steve K: 105

Kara: 90

Pete T: 185

Kathleen: 70

Jackie: 70

Denise: 75

Gabe: 115

Brian R: 165

Steph V: 125

Jim C: 185

Kevin: 190

Nikki: 135

Jeff Hi: 135

Ben: 100

Gina: 75

Mel: 100

Christine: 55

Dominic: 225

Sharon: 95

Rob P: 195

Sam B: 200

Mike S: 85

Ditty: 95

Charles: 75

Jason B: 185

W.O.D. 2.6.11

Jason B. on his final minute!

On the minute:

Complete 3 Pull-ups and perform max rep Power Cleans (95#/135#)

Level 1 complete 50 Reps

Level 2 complete 100 Reps

Congratulations:

Danny and Lindsey both got 100% on the Primal Challenge! Way to go!

Birthday:

Happy Birthday CC

Quote:

"No bird soars too high if he soars with his own wings."

-William Blake

Results:

Rx

Dorothy 9:40 (50 reps)

Granny 13:51 (100 reps)

Peterson 9:42 (50 reps)

Jason 20:36 (100 reps)

Tony 16:48 (100 reps)

P Lentus 15:25 (100 reps)

Seth 12:58 (50 reps)

Cate 10:25 (100 reps)

Laura 14:33 (100 reps)

Aimee 11:51 (100 reps)

DC

Donkey 9:51 (50 reps)

Scale

Jess S 8:39 (50 reps, 63#)

Steph V 14:47 (100 reps, 95#, pull-up attempts no band)

Bob R 6:02 (50 reps, 95#)

Rachael 6:36 (100 reps, 45#)

Mimi 5:26 (50 reps, 45#)

Kimberly 5:45 (50 reps, 60#)

Dianne 7:37 (50 reps, 45#)

Prem 13:50 (100 reps, 35#)

Jennifer 14:38 (50 reps, 35#)

Jess C 10:58 (75 reps, 65#, band)

Mel 8:00 (50 reps, 83#)

Karen 9:42 (50 reps, 65#)

Sheng-Ching 15:50 (83#, 50 reps)

Ditty 12:56 (50 reps, 83#)

Jon 11:00 (50 reps, 115#)

Kate C 8:41 (100 reps, 65#)

Vincent 12:34 (100 reps, 115#)

Mobility Class

Don't forget about our Mobility Class this Monday at 5:30-6:00PM and 6:30-7:00PM

This weeks theme will be SHOULDERS!!!

Going overhead is a key part of many CrossFit workouts, but many of us have limited range of motion that affects how we do everything from pull-ups to squats. On Monday we'll address some ways to increase the range of motion in the shoulders by using bands and balls to remove knots and adhesions. A little pain for a lot of gain!

W.O.D. 2.5.11

Your Choice:

3 Rounds for time of:
25 Thrusters 95#/65#
25 Burpees over the bar
25 KB Swings 55#/35#
500m Row

or

3 Rounds for time of:
10 Thrusters 135#/95#
5 Muscle Ups
500m Row

Birthday:
Happy Birthday Shawn T.

Quote:
"To succeed, you need to take that gut feeling in what you believe in and act on it with all your heart."
- Christy Borgeld

Results:

Liz 28:33 (2) (55#)

Shawn 33:12 (1) Rx - birthday Pukie

Rob Ph 33:48 (1) Rx

Drew (visiting from Pittsburgh) 14:20 (2) Rx

Steph 34:47 (1) Rx

JB 38:18 (1) (65/35)

Todd 21:18 (2) 125#

Kristin T. (1) 31:14 (55#)

Jessica 39:30 (1) (45/26#)

Howard 36:30 (1) (75#)

Mike S. 40:30 (1) (45/35#)

Pat 36:13 (1) (75/45#)

Prem 29:06 (1) (35/26#)

Jennifer 27:20 (1) (35/18#)

Donkey 30:52 (1) (45#)

Jay E. 36:51 (1) (Rx)

Kristin SB 34:56 (2) (65#/dips/pu)

Melinda 32:51 (1) (55#)

Vinny 19:05 (2) Jumping MU

Laura 25:24 (2) 85# dips/pu

Chris B 33:52 (1) DC

Tim P. 14:50 (2) Rx

Joe A 24:45 (2) Rx

Danny 24:35 (1) Rx

Roger 29:59 (1) 45/35#

Sheng Ching 36:13 (1) 45(20reps)

W.O.D. 2.4.11

Brian

Jon

Tony

Sharon

Sumo Deadlift

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

Weighted Pull-up

1-1-1-1-1

(compare to 10.6.10)

Community Note:

The Primal challenge winners will be announced tonight at 7:30PM hope to see you all there at the celebratory party!

Quote:

"Where there is laughter there is always more health than sickness"

-Phyllis Bottome

Results:

Kathleen 165/mental floss

Howard 185 (grip)/purple band

Bekah 205/blue band

Jay E 425/31.5#

Kim G 200/blue band

Seth 255/45

Jon 275/12.5

Tony 385/88

Rebecca K ( from NJ) 280/ bw

Brian R. 315/55

Jerry 345/88

Sharon 265/bw

Bob R 275 / 55 deadhang, 70 kip

Denise 205 / blue kip

Miranda 225 (form) / 35#

Sara B 205 / 28# kip, deadhang MF

Katie 175 / ?

Peterson 425 (PR) / kipping work

Vivian 225 / Green

Julie Ca 125 / MF

Rob P 285 (form) / 65# deadhang

Kurt 275 / 115 deadhang

Tyler 265 / 97 deadhang

Liz form / 5#

Charles 245 / 23.5

Jason L: 365

Dorothy: 195/10DH

Mike T: 275/75

Nicole S: 220/35

Laura: 215/45

Mel: 195/35

Karen: 175/G

Mike F: 355/40

Olan: 355/60DH

Kev: 355/98.5

Dana: 170/20

Sholess: 405/40

Aimee: 250/40

W.O.D. 2.3.11

GROUND TO SHOULDER STONES

AMRAP in 7 Minutes - Ground to Shoulder Atlas Stone

Rest 1 Minute

AMRAP in 5 Minutes - Wall Ascents

Rest 1 Minute

AMRAP in 3 Minutes - Ring Dips

Rest 1 Minute

AMRAP in 1 Minute - Hand Stand Push-ups

Recipe:

Paleo Coconut Truffles

Community Reminders:

Journals for the Nutrition Challenge are due today! Winners will be announced at the finale party is on Friday 1/7 at 7:30PM.

The St. Valentine's Day Massacre WOD will take place on Sunday 2/13. Click here to see last years fun! You are welcome to bring your "sweetheart" to the FREE WOD.

Mark your calendar, our next FREE Yoga class with Tori will be on Saturday, 2/26 at 1PM.

The Maltz Challenge is on Friday, 3/18 in all classes. Click here to see the WOD.

Quote:

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”

– Mike Adams

Results:

Rx

Tim G: 37/13/7/1 = 58 (112# stone, 6&8')

Grans: 32/22/23/5 = 82 (90&60# stone, 8')

Tom S: 21/11/18/0 = 50 (142# stone, 6')

Tony:42/18/47/11 = 118(112#stone)

Scale

Pat: 17/7/28/0 = 52 (112# stone, 6', Bk)

Dorothy: 28/9/17/1 = 55 (90&60 stone, 6', MF, 2AB)

Kim G: 35/9/13/0 = 57 (30# stone, 6' w/ box, Standing)

Karen: 22/10/19/15 = 66 (60#stone)

Seth: 20/35/11/11 = 57 (112# stone)

Sharon: ?/11/30/4=55 (90# stone)

Olan:29/18/30/2 = 79 (112# stone)

Pete: 26/0/13/21 =60 (112#stone)

Sarah S:43/12/45/0 = 102 (30# stone)

Chris T: 30/12/25/10 = 79 (30# stone)

John: 27/10/11/20 = 68 (90# stone)

Kara: 31/12/23/8 = 74

Kristen SB 54/6/16/6 = 82 (30# stone)

Beth 34/5/20/15 = 74 (30# stone)

Bekah 6/16/29/7 = 58 (60#stone)

All results (Stone/Wall/RD/HSPU)

W.O.D. 2.2.11

Friends, Twins, Coaches, Relatives...Who do you CrossFit with?

(yes, Cate and I had the exact same outfit on, unplanned of course)

Groundhog Day

10-9-8-7-6-5-4-3-2-1

Front Squat/Back Squat (45/65#)

8 mats of barbell walking lunges between sets

For example: 10 front squats, 10 back squats, walking lunges with barbell, 9 front squats, 9 back squats, walking lunges with barbell, etc...

The WOD ends with one final set of lunges.

Community Event:

This Saturday, February 5th - CrossFit Apex will be hosting the Disposable Heroes WOD at 10am benefitting The Wounded Warrior Project www.woundedwarriorproject.org. A few athletes from our gym are headed there so wish them luck!

Read:

The Buzz around Resistant Starch by Laura Pappas

Recipe:

Veal and Peppers

Quote:

“Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food (Go-Gurt? Breakfast-cereal bars? Nondairy creamer?); stay away from these.”

-Michael Pollan, author of The Omnivore’s Dilemma

Rx +:
The Queen 12:55 (65#) :)

Rx Results:
Kristin T. 18:26
Jim C. 18:15 :)
Jen S. 13:44 :)
Mike T. 17:39
Tim H. 21:16
Megs 14:36
Rachael 23:03
Vincent 15:16
Dana 22:52
Sara 21:47
Todd 13:40
Granny 15:09 :)
Maura 26:03
Conn 19:36
Borden 19:52 :)
Jess C. 31:45 - 1st Rx WOD!

Scale:
Steve K 19:42 (15#)
Mike S. 28:09 (45#)
Pete T. 19:10 (55#)
Lisa C. 22:26 (15/33#)
JB 11:58 (45#):)
Dianne 22:26 (45#)
Flounder 22:10 (45)
Jim B. 18:48 (45)
Sharon 25:25 (43)
Tim 10:15 (45)
Cline 20:40 (45)
Pooch 20:00 (45)
Jason B. ouchie