2.10.2016

W.O.D. 2.11.16

AMRAP in 12 Minutes:
10 Chest to Bar Pull-ups
10 Hang Power Cleans (125/185#)
20 Double Unders


Community Notes:
Join us on Friday, February 12th for our annual Valentine's Day Massacre. The workout will run in all classes throughout the day but there will be a special edition at 5:30PM with FREE babysitting. Bring your friends or loved ones for a FREE class!!


Don't forget to sign up for the OPEN. Check out games.crossfit.com for more information and don't forget to choose CrossFit King of Prussia for  your affiliate.  We will be drafting our internal teams on Sunday, February, 14th.

All weekend classes will be held in the Annex, (110 C Dekalb Street).  Meet and park at the Annex.

Quote:

“A great man is always willing to be little.”
― Ralph Waldo Emerson

2.09.2016

W.O.D. 2.10.16





4 rounds for time of:
20 Overhead squats (75/115#)
20 Box jumps (24/30")

Community Notes:
Join us on Friday, February 12th for our annual Valentine's Day Massacre. The workout will run in all classes throughout the day but there will be a special edition at 5:30PM with FREE babysitting. Bring your friends or loved ones for a FREE class!!


Don't forget to sign up for the OPEN. Check out games.crossfit.com for more information and don't forget to choose CrossFit King of Prussia for  your affiliate.  We will be drafting our internal teams on Sunday, February, 14th.

All weekend classes will be held in the Annex, (110 C Dekalb Street).  Meet and park at the Annex.

Quote:
“Simplicity is the keynote of all true elegance.”
― Coco Chanel

2.08.2016

W.O.D. 2.9.16




TEST DAY- RECORD RESULTS

"Jackie"
1000 meter row
50 Thrusters (45#)
30 pull-ups

Community Notes:
Join us on Friday, February 12th for our annual Valentine's Day Massacre. The workout will run in all classes throughout the day but there will be a special edition at 5:30PM with FREE babysitting. Bring your friends or loved ones for a FREE class!!

Don't forget to sign up for the OPEN. Check out games.crossfit.com for more information and don't forget to choose CrossFit King of Prussia for  your affiliate.  We will be drafting our internal teams on Sunday, February, 14th.

Join Giulia for the CrossFit Efficiency Series TONIGHT at 6:30PM, the session will include Toes to Bar and Box Jump efficiency.

Quote:

“Great spirits have always encountered violent opposition from mediocre minds.”
― Albert Einstein

2.07.2016

W.O.D. 2.8.16














Deadlift 
5-5-5-5-5

Cash out:
2 minutes Air Assault Bike (cals)
2 minutes Burpees (reps)
2 minutes Kettlebell Swings (35/55#) (reps)

Score is total Reps

Community Notes:
Join us on Friday, February 12th for our annual Valentine's Day Massacre. The workout will run in all classes throughout the day but there will be a special edition at 5:30PM with FREE babysitting. Bring your friends or loved ones for a FREE class!!


Don't forget to sign up for the OPEN. Check out games.crossfit.com for more information and don't forget to choose CrossFit King of Prussia for  your affiliate.  We will be drafting our internal teams on Sunday, February, 14th.

Join Giulia for the CrossFit Efficiency Series this Tuesday, February 9th at 6:30PM, the session will include Toes to Bar and Box Jump efficiency. 

Quote:
“Always be a first rate version of yourself and not a second rate version of someone else.”
― Judy Garland

2.06.2016

W.O.D. 2.7.16

Skill: 
Ring Muscle Up
(Spend 20 Minutes working on your Ring Muscle up or skills to get you a Ring Muscle up)

WOD:
1 Ring Muscle up
20 Double Unders
2 Ring Muscle up
40 Double Unders
3 Ring Muscle up
60 Double Unders
4 Ring Muscle up
80 Double Unders
5 Ring Muscle up
100 Double Unders

Quote:
“Your perspective on life comes from the cage you were held captive in.”
 ― Shannon L. Alder

2.05.2016

W.O.D. 2.6.16

Clean and Jerk 
1-1-1-1-1-1-1

Cash out:
In teams of two complete the following for time:
50 GHD Sit-ups
50 Hip Extensions
50 Chest to Bar Pull-ups
50 Burpees

Community Notes:
Join Giulia today at 9AM for the CrossFit Efficiency series 13.1
This session will cover the technique for the Snatch and the burpee.  You will also compete workout 13.1.

Quote:
“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.”
 ― Abraham Lincoln

2.04.2016

W.O.D. 2.5.16




For time:
Row 500 Meters
Bench Press, 10 Reps
Row 1000 Meters
Bench Press, 15 Reps
Row 1500 Meters
Bench Press, 20 reps

(Use your body weight for the Bench Press)

Community Notes:
Join Giulia at 9AM on Saturday, February 6th for the CrossFit Efficiency series 13.1
This session will cover the technique for the Snatch and the burpee.  You will also compete workout 13.1.

Quote:
“If you look the right way, you can see that the whole world is a garden.” 
 ― Frances Hodgson Burnett, The Secret Garden

2.03.2016

W.O.D. 2.4.16

















15 Rep Max Overhead Squat

Take as many sets as necessary to get to your 15 Rep Overhead Squat

Skill:
Strict Pull-up
3 sets of 7 reps

Community Notes:
Join Giulia at 9AM on Saturday, February 6th for the CrossFit Efficiency series 13.1
This session will cover the technique for the Snatch and the burpee.  You will also compete workout 13.1.

Quote
“One person's craziness is another person's reality.”
 ― Tim Burton

2.02.2016

W.O.D. 2.3.16



5 Rounds for time of:
5 Squat Clean Thrusters (95/135#)
5 Power Snatch (95/135#)

Quote:
“There are no facts, only interpretations.”
 ― Friedrich Nietzsche

2.01.2016

W.O.D. 2.2.16

Skill:
Handstand Walk
(Spend 10 Minutes working on Handstand Walk or a modification to prepare you to Handstand Walk)

then...

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

*wear a 20/10lb weight vest

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Quote: 
If you want to be the best, 
Work hardier than the rest. 
If you don't want to be the best, 
Just work like the rest. 
- Robert Stinson

Photos:




 How so you tie your weight vest?




W.O.D. Athlete of the Month




 
Hometown: King of Prussia, Pa

Current Location: Bridgeport, Pa

Age: 37

Occupation: Pastor of Conshohocken Vineyard Church

College: University of Pennsylvania 

How long have you been a CrossFitter? 5 years

Did you ever play sports?
 I've played both organized and disorganized soccer almost my entire life. I stopped playing soccer competitively after high school when I realized the Philadelphia Eagles had a better shot of winning a Super Bowl than I had in playing full-time for a soccer club. 

Got some cool (or uncool) hobbies you'd like to share?  I've been known to dabble in the circus arts from time to time, and one time somebody even convinced me to dress up as a clown. (It was for the children!) I can unicycle and juggle, but no - can't do them both at the same time.  

I also can make simple animal balloons.  And just in case certain individuals in the KOP CrossFit community were wondering, there are restrictions on the kinds of animal balloon shapes I choose to make.

What is your biggest achievement at CrossFit? Developing new friendships with the people in the CFKOP community.

What do you feel that you still need to work on? 
I need to work on stringing together chest-to-bar kipping pull-ups for an entire WOD, overhead squats, snatches, and building better cardio endurance.  I've also never done a handstand walk or really tried more than a couple times. I also need to learn how to set more targeted goals, and be content with slow and steady progress. CrossFit is so humbling.  And snow shoveling.

Goals for the rest of this year? Finish in the top 100,000 in the CrossFit Open and finish all the workouts Rx... or at least at a better worldwide percentile than I did last year.  I'd like to hit a 400# deadlift, bodyweight snatch (165#), 245# C&J, and improve on all my times in the benchmark WODs throughout the year.  I'd also like to pray for as many people as I can in the gym who have injuries so they can get better, and make it to a few more CFKOP social events than I did in the previous year.

What's your favorite WOD? Fran (in theory)

What’s your least favorite WOD?  Fran (in reality)

How about your favorite food/snacks?  I love eating a big tub of movie popcorn with "butter" on it, as well as dried mangos from Trader Joe's without the added sugar.  Once a year I like to eat a classic home-cooked corned beef and cabbage meal.

What is the craziest workout outside of CF you have ever done? I once tried to run from the Art Museum in Philly all the way to Bridgeport with a backpack when I was in college, but I gave up after about two hours and walked back home. I think I got lost somewhere on Wissahickon Valley Trail.  Then there's that one time at that wedding ....
Favorite lift/movement? Cleans/pull-ups.

What’s your least favorite lift/movement? OHS/GHD = OMG

What skill are you planning on working on in the new year 2016 the most?  Building up my general cardio stamina/endurance.

Whats your favorite piece of workout "gear"?  When doing OHS, wrist wraps.  Otherwise, my home-made tape hand protectors keep me from ripping about 95% of the time for high volume 
pull-up WODs and other grip intensive movements.

What do you say is your biggest improvement since starting CF?  I'm stronger than I've ever been, and in the best overall shape I've been in since high school.   I'm less stressed and more balanced mentally, emotionally, and even spiritually.  After starting CrossFit, my family and friends have stopped making comments like, "somebody get that guy a sandwich..." and giving me extra bites of their cheese steaks. Speaking of cheese steaks, I also eat better and started drinking protein shakes for the first time in my life.

Who is your favorite coach? I like all of the coaches for different reasons, however coach Stephanie has really gone above and beyond the call of duty to include my kids in CrossFit classes and give them opportunities that they would not have had otherwise. SO thankful for her.  Did you see me in her 1997 prom picture from Upper Merion High School?? 

PR's to mention? Goals Reached? Nutrition highlights?  I once hit a 200# OHS this year off the rack without breaking my wrists.  It took me almost 3 years before I could do an OHS without going onto my toes or writhing in extreme pain in my wrists.

I've been more intentional about setting a goal to enjoy every CrossFit class as much as I can, and this past year, my first full year at CFKOP, has been very enjoyable.  I always look forward to going.  I'm naturally pretty competitive, so I want to continually improve and excel in every area, but in the end, enjoying my time exercising and enjoying the people I'm with is what matters most to me.