WOD - MONDAY, APRIL 7TH 2014

* HAPPY BDAY TO FITZ AND CAROLINE.

* A NEW BENCHMARK WEEK IS UPON US!  LETS GET READY TO ROCK OUT.  FOR ALL THE NEW MEMBERS, BENCHMARK WEEK IS MEASURABLE WORKOUTS THAT WE WILL REPEAT EVERY 12 OR SO WEEKS (SO KEEP TRACK OF YOUR SCORES).  THE TOP 3 MALES AND TOP 3 FEMALES WILL MOVE ONTO THE IN HOUSE LEADERBOARD!

** WE HAVE BEEN WAITING A FULL WEEK TO LET EVERYTHING SINK IN AND GIVE A RECAP OF THE 2014 CROSSFIT OPENS.  FIRST I WOULD LIKE TO CONGRATULATE EVERYONE WHO SIGNED UP AND THREW THEIR HAT IN THE RING.  WE ALMOST DOUBLED LAST YEARS PARTICIPANTS GOING FROM 63 COMPETITORS TO 109!!
   THE OPENS BRINGS THE ULTIMATE HIGHS AND THE ULTIMATE LOWS ALL IN ONE.  WE HAD NUMEROUS PEOPLE GET THEIR FIRST DOUBLE UNDER, PR THEIR SNATCH, GET THEIR FIRST C2B PULLUP,  PR THEIR OVERHEAD SQUAT, PR THEIR DEADLIFT AND AT THE END OF THE DAY THAT IS THE GREATEST PART OF THE OPEN.  WE BROUGHT 109 ATHLETES TOGETHER TO HANG OUT, WORKOUT, CHEER LIKE HELL FOR EACH OTHER AND NONE OF IT MATTERED IF YOU HAD THE BEST OR THE WORST SCORE IN THE GYM.  FROM ALL THE COACHES HERE AT KIP I CAN TRULY SAY THIS YEAR WAS THE BEST OPENS SO FAR AND WE ARE SO PROUD OF ALL OF YOU AND YOUR ACCOMPLISHMENTS.

   SO ON TO THE NEXT STEP... REGIONALS!!!

***** GINNY - OUR 60+ YEAR OLD MASTER FINISHED 35TH IN THE WORLD OUT OF 221.  SHE NOW WILL MOVE ON TO THE ONLINE REGIONALS WHERE SHE WILL COMPLETE 4 WORKOUTS FROM THURSDAY APRIL 17TH - MONDAY, APRIL 21ST.  GINNY WAS ONE OF THE VERY FIRST MEMBERS AT KOB IN LONG BEACH.  WHEN I TELL YOU THAT GINNY COULD NOT JUMP ON A 25# PLATE LAYING FLAT ON THE GROUND YOU WOULD THINK I WAS LYING.  THIS JUST SHOWS YOU WHAT HARD WORK, DEDICATION, GOOD NUTRITION AND LISTENING WILL GET YOU.  GINNY IS A TRUE INSPIRATION!

GINNY 2010

GINNY!

****** TEAM CROSSFIT KIP FINISHED IN 6TH PLACE OUT OF 382 TEAMS IN THE REGION AND 46TH IN THE WORLD OUT OF 4,228 TEAMS.  PRETTY COOL ACCOMPLISHMENT.  OUR 3 GIRLS MOLLY, KERI AND KAIT ALL FINISHED IN THE TOP 60 AND WERE INVITED TO COMPETE AS INDIVIDUALS BUT ARE GOING TO OPT OUT TO GO TEAM.


REGIONALS WILL BE MAY 30TH - JUNE 1ST IN CANTON, MA.  BELOW IS THE LINK FOR TICKETS.
http://games.crossfit.com/article/2014-regional-tickets-sale-now .
WE WOULD LOVE FOR EVERYONE TO COME OUT AND SUPPORT US AND PUSH US JUST LIKE YOU GUYS ALL DID DURING THE OPENS. GET YOUR TICKETS EARLY, BEFORE THEY SELL OUT AND GET READY TO CELEBRATE IN CANTON AND HELP US MAKE OUR PUSH TO QUALIFY FOR THE 2014 CROSSFIT GAMES.

*** ON ANOTHER NOTE, WE WILL HAVE A NEW POLICY FOR SUNDAY CLASS.  IF YOU SIGN IN AND DECIDE TO CANCEL OUT IT MUST BE DONE BEFORE MIDNIGHT OF SATURDAY NIGHT.  WE CAN CHECK THIS AND WILL CHECK THIS.  IF YOU SIGN OUT AFTER MIDNIGHT OR YOU NO SHOW FOR CLASS YOU WILL NOW OWE A 5K ROW WHILE LISTENING TO MICHAEL BOLTON, WHEN A MAN LOVES A WOMAN ON REPEAT. THIS IS NOT A JOKE.  PLEASE HAVE CONSIDERATION FOR OTHERS.

WARM-UP
500M ROW
30 PUSHUPS
10 STRICT PULLUPS
REVIEW AND DRILL THRUSTERS

STRENGTH 
FRONT SQUAT
3X5@93% OF 5RM

WOD
"JACKIE" (PR BOARD WORTHY)
1K ROW
50 THRUSTERS (BAR)
30 PULLUPS
- SOMEBODY TAKE OUT KHALIPA TOMORROW???

RESULTS FROM PARTNER SUNDAY!

RESULTS FROM 2014 PREP TEAM.  YES THE GIRLS BEAT THE GUYS.