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W.O.D. 5.08.09

Your Choice.

"MARY"

As many rounds as possible in 20 Minutes of:
5 Hanstand Push-ups
10 1-legged squats (5L/5R)

15 Pull-ups

OR

"HER SISTER"

As many rounds as possible in 20 Minutes of:

10 Push-ups

10 1-legged squats (5L/5R)

20 Wall-Balls 20#/14# all to 10ft target

Video:

Mary at 7K ft (Rob Miller)...[wmv][mov]

Quote:

"Nobody ever did, or ever will, escape the consequences of his choices."

-Alfred A. Montapert

Results:

"MARY"

Sam 8

Jason 6

Scott 7

Mike M 7

Doug 11

Ray 5

Paul 6

Cindy 6

Nicole 4

Chris 4

Jen 5

Jill 7

"THE SISTER"

Tim P. 9
Jeff 8

Lisa 8

Hot Wheels 6

Laura 8

Mike B. 7

Katie 7

Granny 8

Welcome Kit.

Kit is joining us for a few weeks between his graduation from the Naval Academy and entry into the Marines as 2nd Lieutenant.

W.O.D. 5.07.09

3 Bars of Strength

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

rep rounds of:

Over Head Squat 3/4 Body Weight (BW)

Clean and Jerk 3/4 BW

Power Snatch 1/2 BW

*Scale if necessary.

Videos:

Candace Hamilton, 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]

Overhead Squatting Safely...[wmv][mov]

Power Snatch...[wmv][mov]

Clean & Jerk...[wmv] [mov] [wmv2]

Quote:

Let us think of education as the means of developing our greatest abilities, because in each of us there is a private hope and dream which, fulfilled, can be translated into benefit for everyone and greater strength for our nation.

-John F. Kennedy

Results:

Lisa, Sam, Hannah, Kit, Granny and Danielle--Strong work today.

Raising the box jump standard.

25"/29"...gone are the days of 21"/25"

W.O.D. 5.6.09

250M Row

50 Box Jumps 25"/29"

50 Walking Lunges

200M Run

50 KB Swings 35#/55#

50 Push Press 45#/65#

200 Double Unders

Video:

"Headlock Defense" by Tony Blauer - video [wmv] [mov]

Quote:

"Persist and persevere, and you will find most things that are attainable, possible."
-Lord Chesterfield

Results:

Sam 24:24

Granny 24:29

Mike M. 20:07

Aimee 17:10

Tim P. 19:57

Laura 25:13

Paul 21:28

Lisa 24:00

Hot Wheels 33:16

Ray 33:58

Dan 32:41

Joe D. 28:05

Curin 27:51

Devin 22:50

Miranda 32:42

Jon 24:20

Danielle 33:01

Joe A. 47:08

Tim M. 25:17

Kit 28:03

Hannah 29:33

Jason 24:50

Cindy 29:32

Jeff 21:59

It's Cinco de Mayo...and Miranda's Birthday!

...time to celebrate with some Burpees!!!

W.O.D. 5.5.09

21 left arm dumbbell squat snatch (45lb / 30 lb)
21 right arm dumbbell squat snatch (45lb / 30 lb)
42 Push-ups

15 left arm dumbbell squat snatch (45lb / 30 lb)
15 right arm dumbbell squat snatch (45lb / 30 lb)
30 Push-ups

9 left arm dumbbell squat snatch (45lb / 30 lb)
9 right arm dumbbell squat snatch (45lb / 30 lb)
18 Push-ups

History:

Cinco de Mayo.

Watch:

Dumbell Snatch tri-panel...[wmv]

Quote:

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."

-Bear Bryant

Results:

Rxd:

Kit 10:38

Paul 17:42

Doug 13:34 (KB)

Mike M. 10:37

Sam 9:15

Joe 22:05

Scale:

Miranda 25# 17:27

Jason W. 40# 10:53

Mike F. 40# 17:30

Hot Wheels 35# 20:43

Jen S. 15# 17:42

Announcing the Keystone Affiliate Challenge II. 6.6.09

(in honor of Paul Sciullo II)

Info:

The WOD's will be scalable so anyone, regardless of your level, can participate.

There will be two individual WOD's and one Team WOD. Spaces are limited, so post to comments if you will be participating. There will be NO regular CrossFit KoP Class on 6.6.09 ONLY the Keystone Affiliate Challenge II. On June 6th, registration will start at 9 AM and the WOD's will begin at 10AM sharp.

Following the workouts at 1:00PM, we are hosting a fundraiser for the Pittsburgh Fallen Heroes Fund (this is open to everyone, you do not have to CrossFit prior to joining us for the party/fundraiser). As many of you know, one of our own (Lisa E.) lost her boyfriend Paul Sciullo II, who was shot and killed after responding to a domestic disturbance call on 4/4/09. The fundraiser will be a BBQ & Beer for $25. Local business have already begun to donate prizes for Raffles, Food, Beer, etc. and as always, there will be plenty of games to play.

Pull-up Madness.

W.O.D 5.04.09

5 rounds of 5 minutes of constant work of:

10 Pull-Ups

10 Med-Ball Sit-Ups

and

1 min rest between rounds.

*You should be using this WOD to perfect your Pull-up skills. For a few pointers click on the links below.

Video:

Click here for an explanation of the Kipping Pullup

Click here for an explanation of the Butterfly Kip.

Quote:

"Practice isn't the thing you do once you're good. It's the thing you do that makes you good."

-Malcolm Gladwell, Outliers: The Story of Success.

Results:

Jason W. 22.5 (band)

Keith 16.5 (band)

Dan 18 (band)

Paul 17

Mike F. 10 (band)

Hot Wheels 18 (band)

Curin 18 (band)

Jon 15

Tim P. 23

Mike M. 21

Jason 15

Jeff H. 12

Lisa 13 (box jumps too)

Doug 17

Sam 17

Jen S. 11 (band)

Hannah 7

Jen C. 15

Laura 10

Cindy 16 (band)

Our first "little" CrossFitters class.

AMRAP in 10 minutes

5 Burpees

10 Squats

5 PVC Presses

A special congratulations to MJ, Lukie, Ethan, Shea, Rieley, Kelci, Dana Rae and Kaden who made this WOD a success!! As many of you know, I will be traveling to Brand X in Ramona California for my CrossFit Kids certification in May. When I return CrossFit KoP will be offering an 8 Week CrossFit Kids program; details will follow.

Thank you to all the parents for introducing your kids to the world of CrossFit.

Hannah 185# Deads

GOOD LUCK TO ALL THE BROAD STREET RUNNERS TODAY!!! I WANT TO SEE SOME TIMES POSTED TO COMMENTS!!!!!

W.O.D. 5.3.09

Complete five rounds for time:

Deadlift 7 reps (275#/185#)

30 Air Squats
7 Hanstand Push Ups

*This is WOD #2 from the Great Basin Regional Qualifier. Scale weight as needed.

Video:
Sevan Matossian's video of Speal's second workout ... [wmv] [mov]

Note:
From the early days...notice how many comments there were back then on Crossfit.com. Nice to know CrossFit's not just an overnight sensation, but actually had very humble beginnings.

Remember:

CrossFit is a a regimen that develops fitness to the extent that it improves each of the ten recognized physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.



NOTE:FREE kids class at 12:30 today!

Quote:
"A man wrapped up in himself makes a very small bundle."
~Benjamin Franklin

Results:
Lisa 155# 13:24
Mike M. 255# 14:25
Scott 275# 11:47
Jeff H. 185# 14:59
Curin 155# 13:53
Sam 275# 12:01
Paul 275# 14:22
Hannah 185# 14:18
Tim M. 275# 20:37
Joe A. 275# 24:09

Jill at home in her box.

W.O.D. 5.2.09

"Elizabeth"
21-15-9 reps of:

Squat Cleans 135#/95#

Ring dips

compare to 3.18.09.

Joe 135# 25:22

Paul 115# 16:16

Sam #80 14:08 (clean & Jerks)

Video:

Power Elizabeth (Greg A.)...[wmv][mov]

Quote:

A man’s health can be judged by which he takes two at a time - pills or stairs.
-Joan Welsh

Results:

TimM. 135# 22:05

Jason 135# 18:56

Granny 80# 16:27

Curin 80# 12:30

HotWheels 95# 15:03

Scott 95# 9:28

Lisa 95# 17:53

Hannah 95# 12:28

Cindy 50# 9:22

Mike M. 135# 9:45

Sam 135 #10:26 (nice PR Sam!)

Doug 135# 11:56

Jill 75# 17:23

Ray 95# 16:34

Jon 95# 16:37

Paul 135# 14:30 (nice PR Paul!)

*Solid work today gang!!! The squat cleans were looking good!

Han and Lisa, way to rock it with 95!

W.O.D. 5.1.09

The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-200M Farmers Walk (35/45KB)

Descend the cliff- 5 rope climbs

Extraction-1000M row

*This will be completed in teams. The number of participants in each class will determine how many athletes are on each team. For an extra challenge, wear a weighted vest.

Read:

Get a Grip on Insulin's Ups and Downs.

Video:

"Wheel Analogy", CrossFit Running Certification by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Quote:

"Regard your soldiers as your children, and they will follow you into the deepest valleys. Look on them as your own beloved sons, and they will stand by you even unto death!"

- Sun Tzu

Results:

Hot Wheels/Sam: 38:38

Lisa/Dan: 28:56

Brian/Mike: 31:41

Matt/Ray: 34:02

Jeff/Swine Flu Paul: 34:48

CP/Miranda: 34:32

Doug/Cindy: 24:43

Katie/Granny DeSwine: 46:08

Mike F/Jill: 43:28

Jason/Charlie: 42:38

Scott: 21:09 (1/2 Solo)

Burpee Form

*Remember in the burpee, the chest hits the deck and the clap is overhead behind the ears!

W.O.D. 4.30.09

Burpees & Kettlebell swings.
This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter.
Example:
Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS etc ...
Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

Compare to results from 1.2.09.

Results:
Joe 199
Mike 175
Jill 245
Tim M. 222
Nicole 220
Jeff H. 265
Jason 263
Paul 321
Hannah 254
Aubrey 197

Nicole 238

Chris 233

Read:

Sometimes, you read a blogpost that makes you stop and really think of the "CrossFit effect". CrossFit Allegiance's Lu Crenshaw posted the story of her sister: Read.

Quote:

"Every man dies- Not every man really lives."

-William Ross Wallace

4.30.09 Results:

Mishik 319

Aimee 373

Granny 337

Adam 254

Danielle 321

Sam 322