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CrossFit Northeast Qualifiers: Weekend Recap
By Chip | May 25, 2009
Well, it’s over. After months of training, I’m happy to say that I’m writing this blog entry while munching on Strawberry Milkshake-flavored Pop-Tarts. The Zone/Paleo is temporarily on hold. Not to mention, I have no intention of going to the gym today…. or tomorrow…. or the next day… but I digress.
On Friday night, the Cynergy crew (Keith, Cindy, Carse, B, Lindsey, Dan, Rich, Sharon, Laurie, Gretchen, and myself) all met up at Albany CrossFit. When we arrived there, it was immediately clear that this event was a much bigger deal than last year. There were several huge tents set up for registration and the vast majority of the parking lot was shut down to traffic for the event. There were hundreds of people hanging around and it was like a CrossFit “Who’s Who?” as the night went on as athletes and coaches that you’d seen in videos were suddenly walking by.
We were welcomed by Jason (Albany CF), Neal (CF Boston), and Dave (CF South Brooklyn) to the event. They talked about the event and let us know that out of all the CF Qualifiers worldwide, this event was the largest with 240 competitors.
We already knew what the first two workouts were [WOD #1: AMRAP in 12 minutes of 5 Thrusters (135/95), 10 Burpees, and WOD #2: 2000 meter row for time]. Neal then went over the movement standards and let everyone know that they were going to be extremely strict. Each athlete would be assigned their own personal judge who would yell “Foul!” if a rep didn’t count. This was no joke.
Neal also broke the news that while a Front Squat/Push Jerk could be used for a Thruster, doing a Split Jerk would NOT be allowed. In keeping with the spirit of the Thruster movement, officials had decided that a Split Jerk was too much of a deviation from the original movement… the problem was…. which one of us was going to tell Jennie T. the bad news?????????
After registration, the crew headed out to Koto Japanese Steakhouse for some unwinding and a little chow. The feeling in the air among the competitors was quite the range, varying from laid back to really nervous. After dinner (and maybe a cocktail or two), the crew parted ways for the evening.
On Saturday morning, we reconvened at the gym for competition, now joined by cheerleaders extraordinaire Holly, Cara, and Gaynor. Jennie T had to go in the first heat, and Cindy and Lindsey were going in Heat #3. Apparently, Laurie and B broke the news to Jen about the Split Jerk rule just hours before she had to compete. Jen took it all in stride, and when “3, 2, 1, Go!” sounded, she put it all out there. Prior to her heat, Jen had never successfully done a 95lb thruster; when it was all over with, she nailed 12 of them before time expired. It would not the end of “Firsts” for Jen during the weekend.
Neal was not kidding about the tough movement standards. All around us, competitors were getting reps called for a variety of reasons: not hitting full depth on the squat, not getting the head through, not having the elbows locked out. Surprisingly, a LOT of burpees were getting disqualified, mainly for not being completely overhead on the clap. The standards did NOT relax as the weekend went on.
Cindy and Lindsey were both in Heat #3. Both ladies were very disciplined in their approach to the workout. They FORCED themselves to take rest between rounds. When they started, I watched both girls get through their first thruster/burpee complex, then actually count down seconds before beginning the next round. The strategy worked pretty well, with Cindy hitting a full 7 rounds (6th highest among the women) and Lindsey hitting 6 rounds plus 1 thruster.
Rich and I were in Heat #10, and Keith was in Heat #11, right along with former Cynergy trainer Eric Morris, so there was quite a bit of time to kill. We got to see some of our friends from other CF gyms go.
When it was our turn to go, I couldn’t tell you how everyone’s strategy played out. The workout was extremely difficult, and the combination of heavy thruster/burpee was a rough one. When all was said and done, the Cynergy men scored the following: Eric (7 rounds + 5 Thrusters + 7 burpees), Chip (6 rounds + 2 Thrusters), Rich (5 rounds + 3 Thrusters), and Keith (5 rounds even). By comparison, the winner for this event for the men scored 10 rounds + 1 Thruster… OUCH!
After resting for a couple of hours, it was time for WOD #2, the dreaded 2k row. For those of you who have never had the pleasure of rowing 2000m all out, allow me to sum it up for you: There is absolutely nothing fun about it. It’s long enough that you definitely have to pace yourself, but it’s also short enough that the pace you set needs to be FAST! Unfortunately, while none of us are horrible at rowing, none of us are that great at it either.
The Cynergy gals went first, with Jen rowing 9:05.3, Lindsey at 8:44.6, and Cindy at 8:00.3. Cindy was, once again, sixth overall for the women in the event!
The men also sucked it up for this one: Keith at 7:19.9, Eric at 7:17.2, Chip at 7:16, and Rich “Pinko” Pineo at a blistering 7:06.0! Big PR!
I do want to recognize an old friend of mine from my UMass PD days, Tyler Moore (no relation). He just started doing CrossFit with Pioneer Valley CF a few months ago, but has a lengthy rowing background, and he came out to support some of the athletes from PVCF. He gave me a number of pointers beforehand, and then worked as my coxswain during the event. Don’t be surprised if you guys all start hearing some of the cues he gave me during your own rows! Thanks Tyler!
The event really exposed weaknesses in a lot of athletes, as people who did not row a lot stuck out quite a bit. The good rowers in the group picked up points in this brutal event, with the fastest time of the day at 6:31.5 by David Lipson, which works out to just under 1:38/500m pace… not surprisingly, he’ll be competing in Aromas in July! The performance actually inspired event director Jason Ackerman to begin using cuss words over the public address system! Now that’s fast!
After the two WODs were over, we had to hang around to find out what Sunday’s workout was going to be. It gave all the athletes a chance to unwind after competition, rehydrate (if you know what I mean), and talk about the days events with one another. I know I say this all the time, but the community at these events is truly second-to-none, and it’s time and again one of the best things about attending!
After much ado, the final workout was announced: 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean (155/105), Chest-To-Bar Pullups, and Kettlebell Swings (53/35)… with a 15 minute time limit to get it all done!
During that time, they announced that the top-ranked competitors after Day One’s events would compete in the final “Money” heat at the day’s end. After two solid and consistent performances, Cynergy’s own Cindy Brown found herself ranked #4 for the women overall!
Sunday started out with Jen T hitting up the last WOD. Jen was forced to hit her second “first” of the weekend, as she had never before cleaned 105 lbs before. Right off the bat, it was clear that the weight was very heavy for her, and after nailing her first few reps, she began missing the cleans. She dug in though, and because she knew she could Front Squat the weight, she began doing Squat Cleans. Although it slowed her down a bit, she was able to keep moving through the workout. I don’t know what her final number was, but it was a gutty, gritty effort and Jen T absolutely did our gym proud! Great job!
Lindsey was next to go. Lindsey is solid with all of those movements and her main concern going in was the Chest-To-Bar pullups. She managed the heavy cleans well, using a “Split Clean” technique effectively, not missing a single attempt. Then it was on to the pullups… Keeping to form, the judges were SUPER strict, and if your chest did not actually make contact with the bar, your repetition didn’t count, regardless of how high up you were. At one point, Lindsey’s judge took away reps because her chest missed the bar. Let me be clear here: Lins pulled high enough that the front of her shoulders–nearly her biceps!–touched the bar, but because her chest didn’t contact the bar, the rep didn’t count.
Keith was next to go. He manipulated the heavy cleans well, and only seemed to struggle a little bit during the Chest-To-Bar pullups. Didn’t quite finish, but very solid performance.
Watching the heats, the WOD didn’t really favor anyone. The smaller guys were struggling a lot with the heavy clean weight, while the big guys were gassing out trying to go chest-to-bar. Anytime that KB Swings are “rest” for you, you know it’s a tough workout!
Rich and I were next to go. Prior to the bell, Jason Ackerman got on the microphone and announced that if I was able to finish the WOD prior to time expiring (no one had done it yet), that I would buy beer for everyone present at the event. The bell sounded and the WOD began. Rich and I were side-by-side, and we literally had the whole Cynergy crew, as well as some of our other CF friends, right next to us screaming. The WOD was rough, and unfortunately neither one of us finished. I missed finishing by one repetition; I then told everyone it was simply because I didn’t want to buy beer for everyone. That may not have been completely true.
Good to her word, longtime friend of Cynergy Lisbeth Darsh (CF Watertown/CF Headquarters) handed me a beer within 90 seconds of end of the workout! Gotta love those CF people.
Eric was next to go. Eric had been battling a shoulder injury all weekend that was causing him a lot of pain, but decided to suck it up at finish the competition. The kid gave a valliant effort, especially considering 155lbs is his body weight! Unfortunately, he couldn’t quite finish either.
Sunday WOD: 6, Cynergy Crew: 0. Cindy was our last hope.
When the women’s final heat was about to go, they brought all 16 finalists into the tent. Going into the final WOD, Cindy was ranked right behind CF New England’s Heather Keenan, constantly one of the regions premier athletes. All of the competitors were announced WWE style, starting with the 16th ranked woman and going in reverse order to the #1 ranked female. Cindy was #4 and got one of the biggest ovations out of any of the athletes (possibly because the rest of us were done and had discovered the libations… but again I digress…).
Cindy’s strategy was simple. We all knew that the only part she may have trouble with were the chest-to-bar pullups; the weights were no issue for her. The bell sounded and they were off; Cindy dominated the first 10 cleans, using a touch-and-go technique to get to the pullup bar quickly. She battled through the set of 10 by doing a couple of reps at a time. Her judge was on top of things, and called a few reps of Cindy’s because she missed the bar by millimeters. When all was said and done, the Sunday workout had a perfect 7-0 record of beating up Cynergy athletes, and did a pretty good job on everyone else too– less than 1/4 of the athletes were able to complete the WOD before time expired.
All in all, Cindy took home 7th place, and all of us took home some sore muscles and a great great experience. As someone who peer-pressured a lot of you guys to go to Albany, I have to say that I’m so proud of all of you for the way you represented our Cynergy family and yourselves over the course of this weekend. Now that you know what it’s all about, it only gets better!
Thanks so much to our supporters: Laurie, Carse, Gretchen, Dan, Sharon, Holly, Cara, and Kristin.
I want to give special recognition to B. Not only was she a great cheerleader, she was the official team photographer, snapping literally THOUSANDS of pictures throughout the weekend. Using Buzz’s “Mother-of-all-Cameras”, she was pretty much given an All-Access pass to the event, at one point climbing a 20-foot step ladder to get aerial shots of the event! B, can’t say enough about you!!! Thanks so much.
The lessons that we as a coaching staff learned this weekend were numerous… and you guys will all see what we have in store for you over the next year!
Great job everyone!
Chip
Topics: Challenges, Community | 31 Comments »
May 25th, 2009 at 11:15 am
Chip, thank you so much for such an eloquent recap of the weekend. One that I will remember for a long time to come.
I must say that it is still a bit surreal to see myself ranked with these incredible athletes. Standing in that tent with the top 16 athletes and each of us wishing the other the best of luck with a sincerity that you rarely find in a competition. One of the highlights of my life was being called out to ‘the ring’ in the #4 position and hearing the crowd cheering and seeing my Cynergy crowd smacked down front and center to cheer me on…..what a great feeling!
I am in awe of what can be accomplished by just showing up because that is truly what I wanted to do….just show up and do my best.
I speak for all of the older women out there (as I was clearly THE oldest women in that heat!) that age is just a number!! A 45 year old woman with 3 awesome kids can still hang with the big dogs!!
I am so proud of the team that represented Cynergy this weekend. Some of the most incredible performances that I have ever seen from them.
Jen, you are such a fighter….you never gave in and stuck to your word….Go Rx or go home! You are my hero! And the only competitor that completed the WOD’s with barefeet!
Lindsey, the nerves are over and YOU are a rockstar! You were ready, focused and a true competitor…it was an honor to ‘play’ with you and I so appreciate your encouragement and your coaching. You are the best!
Rich “Pinko” you are the eternal optimist. Always giving a positive spin about every ‘negative’ situation. What an incredible performance you put out on that field! An amazing row and an all out effort in the weighted WOD’s with a weight that was fairly new for you. I am so very proud of what you accomplished!
Chip…you are such a warrior! Outside of your incredible organizational and planning skills, your athleticism was remarkable! Your performances were all out. A joy to watch and an honor to have on the team….thanks for every coaching moment and all of the faith you have in me. It means more than you will ever know!
Keith, I am so proud of you for giving this all you had. Despite the injuries and the worries of making it worse, you went out and did it all Rx! I LOVED being there with you this year. You continue to amaze and inspire me to be better and I love you so much! Thank you so much for being mine!
B, what can I say. Having you there made it all complete. You have always been there for me, no matter what and this was no exception. You are my rock…..thank you for being so involved in the event we all look forward to what you captured during your press pass! I Love You!
Carse, I am so grateful that you came to see your old mom and dad push some heavy stuff around! Not too many kids can share that story about their Memorial day weekend!! I appreciate your support, your smiling face and your desire to get in there and play next year! Being raised in the CF community is a great environment for you. And I am so proud of you!!
Holly, Cara, Gaynor, Sharon, Dan, Gretchen and Laurie….you all were there 100% and that means more to me than you can possibly imagine! I appreciate your hugs, your high fives and your screaming voices! It doesn’t get any better than you! You made this event for me! We are extremely blessed!
My hope is to have even more of team Cynergy represented next year. I know for a fact that those of you that witnessed this, WILL be there!
Get ready Cynergy CrossFit!!
May 25th, 2009 at 11:35 am
Nice job Chip!! Not being able to be there, reading this brought the weekend to life. Sent chills down my spine just reading it. You are all truly amazing and inspiring athletes. Congratulations to all!!
May 25th, 2009 at 12:01 pm
Chip — thank you for the great re-cap. I am so sorry that we could not attend, but your account of the events makes me feel like we were there. I am very very proud to call myself a member of the “Cynergy Family”
Cindy – what can I say – YOU ROCK !!! I am very proud to say that I know you and that you are my COACH! To all the other Cynergy Athletes, competitors and attendees – you all make us proud.
p.s. that whole age thing — it is just a number.. you are proof positive of that
May 25th, 2009 at 12:53 pm
Chip great job with the recap! I have been dying all weekend to know how you all did. I’m not surprised with all the performances put in by all of the Cynergy crew! Jennie had been training so hard everyday Im proud of her as well as our fearless leaders Keith and Cindy!!! Everyone that went has my respect! You are all true warriors! Great job to everyone and look forward to furture with the amazing cynergy family
May 25th, 2009 at 1:24 pm
There is a picture floating around out there of Cindy and a bunch of competitors on the pull up bars and her comment on being able to participate with the other athletes was “…what an honor”. Fanstastic attitude and exactly how I feel at every workout when I look around at my fellow crossfitters and, in particular, my coach. Sincerely.
Absolutely amazing, all- out effort by everyone. We are very proud of each and every one of you! You all make everyone around you better by your inspirational example. Thank you!
May 25th, 2009 at 2:15 pm
Great showing by the Cynergy crew this weekend highlighted by Cindy’s amazing run to the finals. Congrats to you all. Hope to see you again next year.
John Dunlap
CrossFit New England
May 25th, 2009 at 3:17 pm
Chip – you didn’t miss a thing! Thank you for your incredibly well-written description of the entire weekend!
I wouldn’t have wanted be anyhwere else this weekend. I was surrounded by the most incredible community of athletes who were truly awe-inspiring. We are all part of something really special.
My chest is swelling with so much pride right now I believe I could hit that chest to bar by just standing underneath it!
Little Jennie T was was fierce! Rx or nothin’ baby! An absolute joy to watch you fight though every one of those WODs! And the row? All I have to say is you CS!! (and I don’t mean coxswain!)
Lindsey – you conquered those fears and nerves and gave it all you had! I loved seeing you swing that yellow kettlebell like nobody’s business! As far as I’m concerned, you can eat the M&Ms out of my trail mix any time you want!
My man Pinko! You did 9AM proud my friend! I loved the intensity in everything you did – you left it all out there… and then some! Your hard work has clearly paid off!
Chipper – the master planner – and clearly on of Jason’s (ACF) favorites! Was there anybody there that you did not know? Always incredible to watch you perform – and now I have a new angle on you… 20 feet overhead! Tremendous effort my friend… now, go eat something, will ya?
Keith – you will tackle anything. We all need to thank you for bringing CrossFit into our lives. If it wasn’t for you – we may not have meet these incredible people and be a part of such an unbelievable community. You made me very proud this weekend.
And my Minni… you have left me speechless – literally and figuratively! You takcled your demons this weekend too and I am so very proud of you for walking out on that limb and jumping. And jump you did – right into the top 4! You gave it everything you had in that last WOD and
that’s all any of us expected from you. This is truly a victory for you and the whole Cynergy CrossFit family.
I am humbled by all of our athletes. You are all champions to me.
Here’s a link to the photos!
http://picasaweb.google.com/CynergyTrainingPhotos/CrossFitNortheastQualifier?feat=directlink
May 25th, 2009 at 3:21 pm
Congrats to all of you for competing! Sounds like an amazing competition!
May 25th, 2009 at 3:30 pm
Here is another link to images of “Friends of Cynergy CrossFit”
http://picasaweb.google.com/CynergyTrainingPhotos/CynergyFriendsAtCrossFitNortheastQualifier?feat=directlink
May 25th, 2009 at 3:45 pm
I am left speechless and full of pride in my Brother and Sister CrossFitters…So I will be brief and leave you with a quote from the great John Wooden…”Success comes from knowing that you did your best to become the best that you are capable of becoming”.Bask in the glow of you glorious achiement!
May 25th, 2009 at 4:11 pm
Another awe inspiring moment…I just looked at all of the photos!!!! Awesome intensity..Perfect form…and Damn B is a hell of a photographer!
Difficult to pick one single photo as my favorite because there were so many great ones, but I did kinda like the shot of Rich yawning just before he went and rowed a PR 7.06 2000M row! Priceless!!!!!
May 25th, 2009 at 4:31 pm
The pics were amazing! Nice job B… a lot of squatting for you this weekend!!!
May 25th, 2009 at 4:33 pm
Almost a year ago Chip & Alex pulled me aside in the parking lot and said “we think you should go to Albany next year”. My response to them was “Ya right” in my mind I was thinking “who are these crazy dudes”! When the time came to sign up Chip was right there on my case to sign up. I signed up thinking I would use it as an inspiration for training never really wholly believing that I would show up. As the time approached I kept looking for ways to get myself out of this situation. I was very concerned that I had bit off more than I could chew. I kept praying someone would just say “why don’t you wait till next year Jen your just not ready” Nobody was saying it…there was no way out!
Then I realized that my dear old friends the 65lbs barbell and old fashion kip pull-ups were just not going to cut it in Albany. When I realized we were talking about being side by side with the best Athletes in the Northeast I started to sweat. I was in real trouble. So I dug in and started to learn a lot about myself and my body. I started to really play with my diet (YES I know Keith if I would only eat a steak) and try to release my inner limiting beliefs I was holding on to. What I learned was that my best friend and my worse enemy resides right here inside my brain and inside my heart.
I am not sure I have ever felt so support in my life than I felt this weekend. Every time the fear crept in could feel the entire Cynergy community right there with me with every lift. The hugs, screams and smiles were the most amazing part. What an amazing community.
I am amazed at the primal effort put out by my fellow athletes! You all are what I inspire to grow into. That place that you have the ability to tap into is still a bit of a mystery but I am searching .I am still a pup when it comes to this stuff but I am proud to chase after all you BIG DOGS! Especially Miss Cindy Brown 7th top Crossfitter in the entire Northeast!
Very special shout out all the support crew who were right there on the sidelines and inside our hearts all weekend!! You guys rock.
Go RX’d or GO home! My Mantra this weekend!
May 25th, 2009 at 5:18 pm
Congratulations to all of you.. You are ALL CHAMPS in my book. And Chip… you didn’t mention if they were wearing gloves or not!!!
May 25th, 2009 at 9:40 pm
This past weekend was something truly special. To all of you from the Cynergy crew, I want to extend my deepest gratitude for making me feel like a part of your wonderful family once more and supporting me with every rep. The truth is, you didn’t have to show me the love and support that you offered me, but you did anyway and I want to make sure you all know how much that means to me. I have never met a group of such fantastic people in my travels, and honestly would not be where I am today without the amazing opportunities Cindy and Keith have offered me. So thank you, all of you, from the bottom of my heart. You are all phenomenal athletes, coaches, photographers and people. I am honored to have spent time with each and every one of you. Keep training hard, living with passion, and chasing those dreams!
May 26th, 2009 at 6:16 am
Chip, great summary of the weekends events. Good to see you guys from Cynergy again, great efforts all around, that last wod was brutal.
May 26th, 2009 at 8:01 am
You are all amazing people, athletes, coaches, and teammates! It is really something to train next to each and every one of you at Cynergy. Tremendous effort this weekend! Way to bring it!!!
May 26th, 2009 at 8:10 am
Great recap Chip! Awesome job to all the Cynergy competitors this weekend! I’m in next year!
May 26th, 2009 at 8:16 am
Cynergy CrossFit rocks!! You guys represented with some AMAZING athletes in Albany. You are such a supportive team. I already knew this from the East Coast Throwdown in Natick, but you really solidified it this weekend! Through all of the torturous WODs, I could hear a Cynergy voice cheering me on as if I was one of your own. You guys exemplify what CrossFit is all about. GREAT JOB!!
May 26th, 2009 at 8:45 am
Congrats on qualifying Lauren!! That’s amazing, and you deserve it, you are one fantastic athlete! GREAT JOB this weekend, good luck in Aromas!!!
My Cynergy crew…I don’t even know what to say. I’m so inspired by all of you every day, but this weekend was a totally different ball game.
I was super nervous and the whole team calmed my fears and supported each other unconditionally. Each and every one of us had our own personal amazing story going into this competition and came out with an additional story of greater magnitude and personal bests.
My thanks really go out to the cynergy cheering squad, you guys came and represented what CrossFit is really about. Holly, Cara, Lori, Gaynor, Sharon, Gretchen, Carse, B (those pictures OH MY GOD), and of course Dan. Without you guys I could not have performed the way I did. I know many of us couldn’t. ( I could hear you guys the whole time!!) We truely appreciate the support you guys provided. What an incredible weekend.
Thank you again for everything, it was so great I find myself sitting here at work missing the time we had and wishing it wasn’t over.
363 Days until next year…start training!!!
May 26th, 2009 at 9:13 am
Great showing by the Cynergy crew. Your cheering crew and athletes really represented.
Cindy, you’re a huge inspiration. 7th is awesome. Great job.
Monica aka Hollywood, CFB
May 26th, 2009 at 9:27 am
I just wanted to take the time to thank the crew from CynergyCrossfit. You were an amazing bunch and the support that you gave was so very appreciated. Hearing your voices yelling encouragement in the middle of the fray was uplifting and took the focus away from any hurt that might have been setting in. You all embody what I heard someone once say about crossfit…. “You join for the workout but you stay for the community.” You have a great community and I wanted to extend my sincere thanks.
May 26th, 2009 at 9:41 am
Chip,
Nice write-up from your perspective on the Qualifier!! The Cynergy crew represented hard this weekend and you guys should all be really proud of your performances. Thanks for participating and making the whole weekend even more special. Great crew from a great affiliate.
Hope to see you guys in Aromas!
May 26th, 2009 at 11:47 am
You guys are all amazing. Looks like you left a lastly impression in Albany! Way to represent!! Congratulations!!
May 26th, 2009 at 11:50 am
Great job everyone! You are AMAZING!
May 26th, 2009 at 12:09 pm
Great job this weekend guys!!! It is always great to see you all and get some great competition and fun. You guys kick ass!!! Hope to see you all soon.—- jason crossfit milford
May 26th, 2009 at 6:37 pm
Thanks Chip and B for allowing those of us who were not there to feel as if we were!…words can’t express our amazement for what EACH ONE of you did in Albany….(i wish i was able to make up one of those words like B does so often that puts it all together in one word- amazement, awe,respect,admiration,inspiration and “holy @#%&!!” (..p.s. keith that headband rocks! and nice to see that “i’m not dead yet” T-shirt..)
May 26th, 2009 at 7:26 pm
Lauren…congrats on getting into the final 5! I am so excited to see that you are headed to CA where you belong! You are an amazing athlete and I wish you all the best!
May 26th, 2009 at 7:29 pm
thank you so much Monica! How awesome to have you as one of my judges! I appreciate the acknowledgment and the tremendous job by the volunteers….you guys had that down! Hope to see you competing in the next one!
My congrats go out to your team at CFB….very proud of the effort they put out there!
Come join us at a WOD this summer…..we’d love to have you down here again!!
May 26th, 2009 at 8:08 pm
Chip-
Great write up- I felt like I was there all over again.
Super effort by all!
May 27th, 2009 at 6:30 pm
Great writing on the web…..love reading all your post. But at least I got Cindy beat at something. Sorry Cindy, but I’m 48 — l.o.l.