W.O.D.5.21.13

"Fight Gone Bad"

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)

2. Sumo deadlift high-pull: 75/55 pounds (Reps)

3. Box Jump: 20" (Reps)

4. Push-press: 75/55 pounds (Reps)

5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(compare to 7.12.11) and (5.18.12) 

Read:

Steve's Club Featured Athlete Tre

Quote: 

“I’m not the best. I just believe that I can do things that people think are impossible.” 

-Muous

W.O.D.5.20.13

G.I. Jane
100 reps for time of:
Burpee Pull-ups
*The two requirements for each rep is that the chest hits the deck and that the chin goes above the bar.

(compare to 3.28.09) and (3.16.12)

Cash Out:
50 GHD Sit-ups
50 GHD Back Extensions

Video:
G.I. Jane (Greg Amundson) [wmv][mov]

Quote:

"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach."

-Arnold Schwarzenegger

W.O.D.5.19.13

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135/95 pound Hang power cleans, 10 reps

(compare to 6.15.11) and (5.29.12)

Video:

Nasty Girls [wmv][mov]

Quote:

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."

-Friedrich Nietzsche

Results:
Ryan 12:15 MUA
Peterson 13:10 MU/MUA
Mike S 14:09 115 JMU/MUA
John Mc 13:39 105 PU/Dip
Eric(long island) 13:20
Hanna(long island) 14:01 75 MUT
Wax 13:49 MU/MUA
Dinger 11:30 105 dip/pu
Regi 13:04 MUT 33(20hpc)
Riley 11:17 45 MUT

W.O.D.5.18.13

Split Jerk

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

then:

on the minute for 8 minutes complete 2 split jerks at 80% of your new 1RM

Quote:

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion." 

-Muhammad Ali

Results:
Kathy 75#
Seshu 95#
Diddy 110#
Mike S. 125#
Megs 105#
Manisha 70#
Flounder 185#
Steph V. form
Gene 275# PR!!
Matt 235@ PR!!
Tim H. 195#
Barb 100#
Kelly 105#

W.O.D.5.17.13

4 Rounds for time of:

3 Rope Climbs, 15 ft

100 Meter Sprint

4 Squat Cleans (225/135#)

100 Meter Sprint

(this workout is taken from the Event #7 at the Regional Individual competition)
The CrossFit Games competitions to decide who is this the fittest begins today in the following regions:
 Europe Regional
North East Regional
South East Regional
Southern California Regional

Community Notes:
Good luck to all the CFKoP athletes competing in the CMC this weekend!

Quote:

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” 

– Carl Bard

Results:
  Robin: 18:01 (55# pulls)
WW: 17:59 (115# 6 climbs)
Becky: 15:54 (75#)
Mr. W 14:31 #155
Mrs. W 18:30 #45
Christ 15:41 #73
David 14:17 #86
Susan 19:28 #75
Rinat 16:96 #135
Pablo 16:28 #75
Kara 15:50 #73
JK 13:18 35#hng
Lam 17:08 153#
Klutch 13:34 165#
Andrew Y 14:30 145#
Nora 14:04 55#hng
Mike S 18:07 105#
Peter 14:22 165#
Dinger 12:57 RP105#
Laura 12:58 110#
Mark C 16:58 155#
Wax 14:25 165# RP
Alex 19:34 105
Nick C 12:49
Nick T 16:28 65#hng/RP
Joe G 18:00 65#hng/RP
Dee 19:56 #105
Ryan S. 16:07 #125
Roman 14:20 #135
Tom S. 19:11 #155
Seshu 15:00 #35
Shannon 15:06 #75
Jaime 16:32 #75
Dan M. 16:45 #115
Stephanie C. 15:29 #35

W.O.D.5.16.13

 WELCOME to Jen...

 and Johnny...

 and Stephanie...

and Seshu

 Sandy getting under the bar!

AMRAP in 15 Minutes

15 Box Jumps (20/24")

15 Power Snatch (65/95#)

Quote:

“A goal is a dream with a deadline.” 

- Napoleon Hill'

Results:
Klutch 5rds + 15 Rx
Dave N. 4rds + 19 63#
Mike C. 5rds + 17 Rx
Lauren M. 4rds + 1 Rx
Peter 5rds + 16 Rx
Chip 4rds + 22 95#
Nick C. 4rds + 6 Rx
Jonathan 4 + 17 21"/53#
Nick Z 5 + 7 24/65
Susan 4 20/45#
Jill 3 + 23 17/22
Fran 4 + 15 2 Bumper box/PVC
Joe G 3 + 20 17/35#
Jen F 4 + 15 13"/15
Sarah S. 5 + 15 13"/15
Becky C 4 + 20 20"/55
Vinny 5 + 22 Rx
Anja 5 + 25 15"/Step up 17"
Derreck 4 + 8 Rx
Arin 3 + 25 Rx
Lam 4 +5 @ 63#
Manisha 5 + 5 35# stepups
Sandy 3 + 26 @ 55 17"
Faby 6 + 22 Rx
Patrick 5 + 20 Rx
Anne 4 + 22 @ 35  15"
Johnny 3 + 22 Rx
Fayth 4 + 27 @ 45 15"
Seshu 5 + 25" 22#
Stephanie 5 + 15 @ 22/17"
Elise 5+15 35#KB
Andrew 4+10 65#
Ryan S 4+3 80#
Rye Bread 6+13 Rx
Aimee 6+6 13"
Roman 4+20 Rx
Ron 4 15/21"
Joe 4+18 65#
Laura 5+11 35#
Kathleen 5+15 55#
Kevin 6+3 45#/21"
Gary 5+25 13"
Mark B 4+15 75#
Edwin 4+17 Rx
Liz 4+10 45#
Keith 5+6 Rx
Travis 4 Rx

W.O.D.5.15.13

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
155/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups

Coaches Notes:

This is a hero WOD, therefore these typically take longer than a normal WOD to complete. Today's workout will be capped at 45 minutes. Scale accordingly by using appropriate weights and shortening the rounds if necessary. The Elite CrossFitters will be able to finish this wod between 19-25 minutes. 

Quote:

“Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity.”

 - W. Clement Stone

Results:
Jen 17:54 3rds/45/83, scale
Ellie 75/SB/JPU
Nick - ouchie
Dianne 15:45 2 rds scale
Kim G 24:23 4 rds/55/135/scale
Dinger 30:00 5rds/95/165/scale
Pete 38:13 115/sb
Cris A. 30:22 RX (5)
George 32:42 SC (5)
Tori E. 38:05 SC (5)
LP 38:55 RX
Rob PH. 30:06 SC (5)
Robin 42:47 SC
Justin 38:25 SC (6)
Wegman 30:13 SC
Schaefer 29:30 (4)
Ryan/Keith 29:30 (8)
Allison 37:48 SC
Regi 33:22 SC
Tracy 33:40 SC
Sandeep 29:00 scale 3
Andrew 27:39 scale 5
Ditty 24:44 scale 4
Gene 37:57 Rx
Joe P 26:55 scale 5
Patrick 40:18 scale 7
Arin 20:30 scale 3
Bill 40:15 scale 7?
Luke 37:47 scale 5
Conn 31:00 scale 5
Miranda 33:31 scale 7
Edwin 32:50 scale 4
Pablo 26:10 scale 4
Oleg 38:54 scale ?
Kate K 34:30 scale 7
Jerry 40:41 scale 7
Erika 25:01 scale 5
Borden 20:20 scale 4
John 35:00 scale 5
Faby 29:07 5
Al 34:48 scale 4
Dave 38:30 scale 5
Mel 31:56 scale 5
Brett 36:22 SC
Kate C. 37:07 RX
Cate 35:52 Rx
Tim McCann 31:09 5r/115thrrnd5
Brian r 32:50 95/185/55/5r
Becky 41:29 63/135/45
Pam 42:18 sb/65/135

W.O.D.5.14.13

Front Squat 

3-3-3-3-3

then:

Complete for time

10 Front Squats @ 75@ of your 3 RM

20 HSPU

30 Calorie Row

40 Double Unders

Read: 

Geeking out by L. Pappas

Quote:

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”

-Vince Lombardi

Results:
Lauren M 115, 7:18 scaled
Peter 215, 3:59 stink bug
Nico J 165, 6:13scaled SU
Kyle W 185, 5:05 sb/su
Diane 185PR, 6:47 SC
Christ 93, 5:57 SC
Kara 113PR, 7:16 SC
Nick Z. 195PR, 4:32 SB
Chip 275PR, 6:20 SB
Jill 75, 7:50 SC
Tim Mcc 255, 9:34
Jason 5:15 Rx
Robin 65, 7:53 sb, su
Rinat 195, 7:34 ab
Anne 85, 7:23 sb, su
JZ 175, 6:52 ab
Ka(trina) 73, 9:30 sb
Arin 135, 6:24 sb
Gene 320, 8:25 Rx
Steph Form, 6:33 SC
Tracy 65, 6:06 SC
Al 255, 5 Something
Shannon 115, 7:13 SC
Lisa 105 PR, 6:09 SC
Kate K. 145, 6:27 SC
Jaime 115, 6:36 SC
Dan M 175, 4:10 SC
Linda 95, 6:55 SC
Bridget Form, 5:40 SC
Brett 195, 3:19 SC
Andrew 175pr/6:17 ROM
Sandy 100pr/7:01 rom su
Cory 135/5:50 sb su
Mike P 300PR!!!/7:08 Rx
Peterson 185/5:24 sb
Tim H 205/7:30 sb su
Dave N 185/9:25 wall walk SU
Bill 180/7:47 Rx
Al 255/6:09 rom su
Jess C 145/8:40 rom
Dee 136/6:17 rom
Matt B 195pr/8:23 dua sb

W.O.D.5.13.13

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds. Record the weight used in each round. Do not put the dumbbells down between exercises. Click here to watch a Video of Rob Orlando doing this workout.

(compare to 3.3.11)

Quote:

“In three words I can sum up everything I’ve learned about life: It goes on.”

- Robert Frost

Results:
Mike P. 35/45/55/60/60
Ellie 20/25/30/35/35
Wax 45/55/60/65DNF/60DNF
KT 25/30/35/40/40
Roni 20/25/30/35/40
Klutch 40/55/60DNF/60DNF/55
Nick 30/40/30/30/40
Cris A. 40/45/50/55/60DNF
Max 20/20/25/25/25
Dinger 20/25/30/35/40
Chip 30/45/50/65/70
Mark 30/35/45/50/55
Peter 30/40/45/55/60
Alex 20/25/30/35/40/45
Nick 25/35/40/60/65dnf
Chris T 15-20-25-30
Fran 8 form
Susan 20-25-30-35dnf
David 20-20-20-25-25
Erika 20-25-35-25-40dnf
Barb 20-25-30-35dnf-35dnf
Kara 15-20-25-30-25
Mike W 25-30-35-40-45
Sarah W 12-15-20-25-30 dnf
Kathleen 20-25-30-35dnf-25
Cate 20-30-40-50-55 (dnf by 1 rep!)
Aimee 15-20-30-40-45dnf
Keith 35-50-70-80dnf-75
Rob PH 35-50-70-80dnf-55
Justin R 35-40-45-55-55 DNF
Sarah S 10-12-15-20-20
DeeDee 25-30-35-40dnf-30
Becky 20-30-dnf-35
Joe G 20/25- form
Bre 15-20-25-30-35
Luke 30/35/40/50/55DNF
Wegman 25/35/45/50DNF/50DNF
Bob G 20/25/25/35DNF/30
Manisha 10/12/15/20/20
Kate C 25/30/40/45/50DNF
Smizzy 15/20/25/30DNF/25
Cory 20/30/35/40/45
Andrew 25/30/35/45/50
Regi 15-20-25-30-35dnf
Fayth 15-20-25-30-35 dnf
Brian R 40-50-60dnf-60dnf-55
Robin 15-20-25-25-30 dnf
WW 25-35-45-55dnf-55dnf
Ryan B 45-65-75-90-100
Fab 40-50-60 dnf-60 dnf-60 dnf

W.O.D.5.12.13

 
Happy Mothers Day to all the strong Mama's out there!

AMRAP in 7 Minutes

7 Push Press 45/75#
7 KB Swing 35/55#
7 jump over burpee box jumps - 20" universal

then...directly into 

AMRAP in 7 Minutes
10 Front Squats 95/135#
1 Wall Ascent

Quote:

“Anyone can do something when they want to do it. Really successful people do things when they don’t want to do it.”

 - Dr. Phil

Results:
Shawn T 4/4
Manisha 3/3 scale
Diane 4/3 scale
Derrick 4/2 scale
Erika 5/3 Rx
Klutch 4/4
King 5/4 Rx
Bill 4/3 115 FS
Oleg 4/2 Rx
Jim C 5/3 Rx
Wegman 4/4 115 FS