A BIG THANKS !!!

Thanks to all the coaches, competitor's and spectators who came out to spend their Sunday with us at C.O.P, you guys/gals are awesome!!!

Thanks to my business partner and pal Jaime for the awesome Paleo buffet and for making C.O.P even possible.

And most of all THANKS to JAMES "OPT" for taking time out of an extremely busy schedule to motivate, inspire, and educate us all on Higher Order training/thinking.

Ninety percent of the world is filled with mediocrity... you are definitely in the other ten percent brother.

Much Luv

Popeye

Monday

A) Over squat 3,3,3,3,3 @ tempo 3,2,1,1 ; rest 120 sec btw sets

+

B) For time :

500 m row

30 Sumo dead lift high pulls 95#/ 55#

30 burpees

+

C) 20- 30 unbroken GHD sit ups (beginners 10 - 15 )

Post to comments

Comments

123

0 #21 *Karolina* 2010-03-09 09:39

Thanks Jamie! I love it.. Keep it up, it keeps me motivated and wanting to do well~!

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0 #20 Holli 2010-03-09 08:07

ha! no worries Jaime! I missed crossfit for 3 weeks because I was doing the same

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0 #19 Jaime 2010-03-09 07:55

Awesome work Karolina! I'l do some more crossfit stalking for numbers you need to beat. 135, that is kick ass!!

ohs
35, 45, 55, 65, 75

WO 6:05

forgot to do the ghs cause I was chatting up some potential members... oops!! And I missed the power yoga, sorry Holli!

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0 #18 g 2010-03-08 22:19

A: 85, 95, 105, 125, 135
B: 5:05
C: 30

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0 #17 Toddler 2010-03-08 21:13

85,95,105,115,135

5:06

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0 #16 *Karolina & Sonia* 2010-03-08 21:12

bahahahhahahaha ha Sterling and Pops you guys are hilarious. Sterling I love hearing you say S.B.! BTW Pops the models are waiting for payment.

Holli - you did awesome! Great post.

Congrats to Pete for the games page!

Anywho...This evening went like this:

SJ: 65;85;95 - (DNF - SJ is man down with an effed back

- Avoided anymore heavy loads for tonight)
Row/SDHP/Burps: 5:47
GHD sit ups - 30 unbroken

KP: 85;100;110;120;135
Row/SDHP/Burps: 4:51
GHD sit ups - 20 unbroken

I would post Emily's but I don't know the numbers! She did great though.. PR with her OH squat - got to 85! Great job!

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0 #15 Anil 2010-03-08 21:06

A: 65, 85, 95, 95, 105. Third time doing OHS and FINALLY got it down. Next time we can try upping the weight.

B: 6:17. What a gasser.

C: 30. Broke them up in 10's. Still gotta work on using the straight legs. Don't know about anyone else, but those GHDs make feel like I'm a reject from cirque du soleil or something. Cirque du so-close...

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0 #14 Thor 2010-03-08 20:55

apparently my family believes grandmas birthday dinner is more important than crossfit

The numbers look great boys! OHS is a favorite of mine. Hurts so good. Pumped for tech tips from popeye though.

I'll be in friday around 5:30 (with Tim I think) to makeup this one!

I also want to say thanks to everyone at COP! Popeye, Jaime and James especially!
Amazing talk, amazing athletes... and honestly I'd pay the $30 again just for the food...

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0 #13 Pete K 2010-03-08 20:55

A)OHSx3 (3211): 95,115,135,155,175 (felt strong... had more in me if it wasn't tempo'ed - happy with the lifts)

WOD: 4:38 (luckily I had J to chase on this one, if I were by myself It would have taken me 5+ for sure)

30 unbroken

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