W.O.D. 1.11.11

"Lynne"

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

(compare to 8.27.10)

Read:
Spaghetti Squash and Meatballs by Chris Plentus
&
4 Tips to transition from a Modern Diet to a Paleo Diet

Quote:
“A community is like a ship; everyone ought to be prepared to take the helm.”
-Henrik Ibsen

Results:
Rx
Ironman 94
Kev 106
Olan 113
Tim P 141
Sam B 210
Jerry 136
Vinny 118
JZ 79
Plentus 169
Todd 86
Robb 192
Rob Pl 129
Paul F 110

Scale
Mimi 122 (85#)
Kimberly 105 (85#)
Sarah 112 (53#)
Deb 57 (110#)
Chris 96 (65#)
Kara 96 (65#)
Jim C 77 (185#)
Nik 140 (110# 87.5%)
Kathleen 105 (55# B)
Mike F 53 (225#)
Karen 99 (65# Bk)
Liz 80 (75)
Steph V 62 (110/B)
Sharon 82 (95)
Gary 77 (115/Bk)

W.O.D. 1.10.11

"Annie Sandwich"

Row 500M

then

50-40-30-20-10

Double Unders

Sit-ups

Row 500M

Primal Challenge:

How was weekend #1?

Were you able to get a full three points? Friday, Saturday and Sunday?

Did anyone try new recipes? Post to comments.

A quick clarification on the Paleo perfectionist - grass fed butter is ok but alcohol is NOT.

Quote:

“Dedication is not what others expect of you, it is what you can give to others.”

-Unknown

Results:
Ab(Abmat) B(Butterfly) UA(unanchored) DUA(DU attempts) SU(single unders)
Rx
Seth 14:46
Chris T 23:09
Jason 12:47 (Ab/B)
WW 19:49 (B)
Ben 20:05 (B)
Olan 20:37 (Ab/B)
Gabe 17:32 (B)
Brian R 22:14 (B)
Kev 19:07 (Ab/B)
Steph 22:03 (B)
Megs 14:54 (Ab)
Kathleen 21:06 (B)
Tim P 11:27 (B)
Kristen SB 22:11 (UA)
Aimee 11:17(Ab/B)
Shoeless 21:36 (AB/B)
Danny 13:59 (B)
Melinda 19:25 (B)
Vinny 18:29 (Ab/B)
Miranda 14:35
Peterson 17:39
CC 18:58
Shawn T 17:29
Jerry 13:10
Laura 10:30
Liz 15:39
Sam B 14:03

DC:
Mel 20:53 (DUA3/B)
JZ 21:42 (DUAsome/B)
Ditty 25:20 (B)

Scale:
Kara 21:03 (SU)
Steve K 17:23 (50-30-10 SU .5 Situps)
Karen 29:50 (DUA)
Kim G 25:39 (DUA/B)
Jackie 25:13 (DUA)
Gina 20:38 (DUA/B)
Sara B 20:48 (DUA/UA)
Brie 15:16 (DUA/B)
Pat 24:49 (DUA/B)
Christine 22:14 (SU)
Roger 18:29 (SU/B)
Fish 23:15 (DUA)
Jessica S. 21:14 (Su/B)
Rob P 20:06 (SU)
Conn 21:17 (DUA)
Sheng-Ching 21:44 (SU)
Mike S 25:32 (SU)
Jen N 27:35 (DUA)
Pooch 21:51 (SU)
Julie 25:16 (SU)
Darlene 17:35 (SU)
Charles 17:32 (SU)
Cline 24:00 (SU)
Brittany 17:50 (SU)
Kristen T 19:19 (DUA)

W.O.D. 1.9.11

Shoulder Press
1-1-1-1-1

Push Press
1-1-1-1-1

Read:
Cleaning out the cupboards

Quote:
"We are what we repeatedly do, excellence then is not an act, but a habit."
-Aristotle

Details on the CrossFit 215 Throwdown at CFKoP

I received the following email from Micah:

OK people, so here we go. WE have 6 teams signed up, should make for a good tournament. First here is the schedule for the weekend.

Saturday Jan 29th at 8am West Chester vs Explode (@ West chester)
Saturday Jan 29th at 2pm KOP vs Inspire (@ KOP)
Sunday Jan 30th at 8am Generation vs 215 (@215)

I'm thinking each event will take about 5 hours, max!! hopefully less. I will bring judges, all you guys have to do is show up... and breathe a lil fire. The wod will be as follows and consist of 5 challenges.

Challenge 1) The day of you will recieve a list of 30 tasks. These tasks are anywhere from 1-5 minutes, i.e. 45 burpees, or 200 DU. Each team will send up one person at time with a task the other team will send up a competitor to match. Each athlete must compete once, and only once, in this event. A point per task, most points wins the event. There is a tie-breaker.

Challenge 2) Strength. Each team will have 30 minutes to set a total team max effort. I.e. if it were back squat, in 30 minutes each team has the opportunity for each athlete to set a 1RM and you total up each persons weight for a total weight, most lbs wins. I will announce the strength on thursday night so each team has time to prepare their athletes.

Challenge 3) there will be 3 different WODs. Each of a different skill level and each of your 20 athletes will compete in one of the 3. Level 1 will be 7, Level II will be 8, and the level III WOD will have 5 athletes participate. Add up all 20 times and lowest time wins. These WODs will be deigned so again, everyone can participate.

Challenge 4 & 5) You will divide our team in half and each one will compete in a team.

So far we have the following athletes interested, now that we have a better time commitment - 2PM on 1/29 at CFKoP -- who's in and who's out? I know things come up last minute so if we have a few more athletes with interest please post and we will figure out the final teams! We need a few more men please!!! Anyone competing in Open Sectionals should strongly consider doing this! It's going to be a fun event! 3...2...1...go!

Melanie
Melinda
Nikki
Deb
Jen N
Aimee
Miranda
Steph V
Kim G
Cindy
Laura P

Tim P
Todd
Jerry
Shoeless
Sam B
Mike F
Jason L.
Seth
Jay E
Vinny

Lost Keys

Please check your bags for a set of lost keys! Melinda lost her keys, if you have them please post to comments a way she can get them back.

Sarah J.

Mike T. and P. dipping away

Ditty on the Clean

Sara B.

W.O.D. 1.8.11

Elizabeth
21-15-9
Squat Cleans (95#/135#)
Ring Dips

(compare to 4.19.10)

Intensity
If you have not been to a L1 cert, one of the points they hammer home is that "intensity is the shortcut to the goodstuff". Everything we do in the gym should be done with the highest intensity that we can manage. This level is different for everyone depending on ability, age, etc... More and more we are seeing people chase the Rx with little regard to anything else, particularly time. For example, if it takes you 20 minutes to do Grace as prescribed, you should not be using that weight as Grace should be a sub 5 workout. When you plot Power vs. Time Duration, Grace works the left hand part of the curve. If you battle through at a heavier weight, you are surely getting in a workout but you are not working the proper time domain and over time, your power output in this region will drop.
Tomorrow is a perfect example of when to scale. Ring dips are hard. Really hard. The best out there have an Elizabeth time less than 10 minutes. If you click on the previous scores, the best times in our gym were in the 10 minute range, almost everyone finishing sub 20. I think that everyone doing the workout should plan to finish the WOD with full ROM in around 15 minutes. It is a perfect science...no, but it will assure that you are working the intended time domain and keeping the intensity high. When I was starting, I was just as guilty as the rest. My first Fran was 21 minutes, my first Karen was 26 or something. I though it was great because I was using the right weight. I cannot stress enough that CrossFit is more than moving your body or weight. It is ALL about doing it to the best of your ability and as HARD as you can...even strength WODs. When you see a 5x5 back squat WOD, you should be scared, you should not be thinking about what you will be doing next. Keep you intensity HIGH and we will try to give you a targeted finish time going forward. Any questions...hit us up.

Community Reminders:
Our newest barbell strength class is being held at 11:00AM today.

It is not too late to sign up for Balanced Bites (Jan. 9th from 12-3PM). Click here to register or you can pay at the door if you are interested

Quote:

"Live the life you've dreamed"
-Henry David Thoreau

Results:
Rx
Shawn 14:25
P 8:30
TP 8:52
Vinny 11:43

Scale
Kathleen 14:51 (63#/G)
Liz 15:23 (53#//Bl)
Todd 16:54 (115#)
Ken 17:09 (35#/stand)
Melanie 13:42 (75#/B)
Sarah J 13:34 (35#/Bk)
Sara B 14:33 (75#/B)
Jim B. 12:20 (95#/bl)
Mimi 9:59 (34#/St)
Kimberly 9:40 (37#/st)
Ditty 18:38 (75#/65/Bl)
Jen S. 15:10 (85#/MF)
Laura 13:37 (80#/MF)
Pooch 12:15 (63#/G)
Vincent 12:45 (115#)
Jen N. 14:25 (45#/St)
Mike T. 15:12 (95#/65)
Kristin SB 15:21 (63#/Bl)

Pink shoes give me POWER!

Sarah S swinging away in the heat!

You surely can't say my head isn't through!

Jim C STOMPS on Daddy Land!

W.O.D 1.7.11

10 Rounds for time of:
10 Burpee Box Jumps (13"/17")
10 Kettlebell Swings (55#/35#)

A Helpful post for the "Novice":
CrossFit Shopping List

Quote:
You can never have an impact on society if you have not changed yourself.
-Nelson Mandela

Rx+
Joe A 28:39 (25"box)
P 19:07 (25"/70#)
Tim P 18:37 (25"/70#)
Laura 14:29 (17")
Nikki 16:13 (17"/45#)
Mike F 26:36 (70#)
Danny 19:12 (25")

Rx
Todd 21:18
Grans 13:50
Ellie 23:47
Kristin T. 24:55
Brian R. 20:39
Megs 16:27
Jen S. 17:24
Seth 14:48
Kevin 18:19
Rob Ph 21:24
Jim C 23:32
Jason 20:34
Sara 19:00
Ryan 16:48
Beth 27:07
Steph 25:54
Melinda 20:40
Sam B 16:03
Chris B 24:01
Rachael 23:31 first Rx!
Ironman 18:22
Peterson 19:06
Miranda 20:40
Shoeless 25:53 (plus strict pushups!)
Kristen SB 22:06
Ditty 21:18

DC
Jay E 21:55
Kim G 29:40
Sheng Ching 27:14

Scale
Meghann 30:36 (26.5#)
Mike S 36:02 (35/26.5#, 17/13")
Steve K ? 5 Rds (13"/35#)
Sarah S. 15:52 (18#/13")
Dianne 20:40 (18#/13")
Sharon 23:40 (6rds 26#/13")
JZ 20:57 (45#)
Sarah J 18:27 (26#BJ)
Tim H 21:00 (53# 6 Rds)
JB 19:04 (35#)
Aimee 13:30 (5 ring dips/10 53#KBS)
Borden 20:48 (17"/45)
Sandy 21:05 (13"/26.5)
Karin 24:38 (13"/25)
Katie 21:05 (13"/26.5)
Howard 24:10 (17"/45)
Jen N 26:08 (13"/26.5)
CC 12:18 (5 rounds)
Vivian 25:52 (13"/26.5)
Cline 27:55 (17"/35)

Updated spreadsheet links for the Primal Challenge:

Primal Challenge Spreadsheet XLS
Primal Challenge Spreadsheet Google Docs

Kara, Chris T. and Donkey the Ladies in Purple!
(huge congrats to Kara and Chris with their first Rx'd WOD)

W.O.D. 1.6.11

"Karen"
150 Wallball Shots for time
Ladies-14# to a 8ft target
Men-20# to a 10ft target

Read:
Essentials for a Healthier You by Steph V.

Community Reminders:
Tonight is the first Thursday of the month, so there will be an open gym and barbell strength at 5PM. Also, if you plan on competing in Open Sectionals please come by and we will discuss our training plan or email crossfitkop@gmail.com.

CF Kids class is at 3:45PM

CrossFit APEX is hosing the Disposable Heroes WOD on February 5th:
Click here for details and post to comments if you are interested so we can give them a headcount.

Quote:
"Instead of thinking about where you are, think about where you want to be. It takes twenty years of hard work to become an overnight success."
-Diana Rankin

Results:

Rx

Ellie: 11:57 (Welcome Back)

Jay E: 9:57

Kristin T: 9:14

Tim G: 13:59

Joe A 13:18

Olan 12:58

Kara 11:48 (first Rx)

Chris T. 12:26 (first Rx)

Jeff 10:55

Cate 9:03 (to 9ft)

Donkey 12:38 (to 9ft)
Jason 11:57

DC

Pat: 13:30 (height)

Brie: 9:16 (depth/height)

Kim G: 13:24 (depth)

WW 13:39 (depth to 13" box)
Charles 22:11 (depth/height)

Scale

Dianne 9:31 (100 reps w 10#)

Sharon 14:01 (50 reps @ 14# 100 reps @12#)

W.O.D. 1.5.11

Back Squat
5-3-1-1-1-1

Assistance Skill Work:
3 Rounds not for time:
Ground to Shoulder Atlas Stone, 2 Reps
GHD Sit-ups, 10 Reps
30 Second L-sit (if you cannot hold for 30 second keep attempting the movement)

Spreadsheet for the Primal Challenge:
Click here for the Spreadsheet to use for the Primal Challenge. Thanks to Cline and Ellie for putting these together!

Read:
CrossFit in the WSJ by Jen Murphy

Question:
How is it going? What was your first day like? What was for Breakfast? Lunch? Dinner? Post to comments.

Quote:
"All life is an experiment. The more experiments you make the better."
-Emerson

Results:
Mike S . 140 (to 13" box + 25# plate)
JB 175
Meghann 215
Kimberly 195
Mimi 195
Karen 195
Sarah S 78
Rob Ph 305
Jim C 305
Olan 265
Aimee 185
Jen S 155
Cate 225
Deb 165
Sharon 185
Meighann 155
JZuck 225
Plentus 315 (30#PR)
Brian R 220
Todd Stack 225
Jackie H 155
CC 195
Gabe 215 (depth)
Lindsey 135 pr
Flounder 215 pr
Vincent 285
Denise 145 pr
Katie F. 115
Patti 135 pr
Sara 195 pr
Mel 135
Jessica 135
Miranda 200 pr
Melinda 210 pr
Paul F. 235
Jen N. 115
Jess C. 135
Sheng Ching 155
Steph 225
Cline 185
Conn 225 pr
Charles 105
Donkey 165 (20# pr)
Julie 80 to 21" box
Pooch 140 pr
Shawn 300 pr
Sam B. 215
Tim P. 275
Ditty 150
Laura 135

Some worthwhile links!

Download Paleo Characteristics

Paleo Food List

Nice Paleo Intro

Some reasons grains are bad

Inuit Paradox

Paleo vs Osteo

Omega 6=bad Omega 3=good

Paleo vs Diabetes