CrossFit KOP

W.O.D. 2.2.12

2012-02-01T22:00:00.008-05:00

7 rounds for time
5 Muscle snatch (95/65#)
10 Box jumps (30"/ 24")

Birthday:
Happy Birthday Nicole S! CrossFitting since 2008, way to go woman!

Community Notes:
Open gym from 5:30-7:30PM. Join one of our Steve's Club KoP kids to WOD at 6:30PM.

Click here and use the link to register for P's C & J clinic if he has confirmed you are in!

The Ladies Rx - A four week discussion series

Read:
Top 10 ways to get skinny fat

Quote:
"There are three things extremely hard: steel, a diamond, and to know one's self."
Benjamin Franklin

2012-02-01T20:34:00.003-05:00

Congratulations Ditty!

She is our Sugar Detox Challenge winner is for the first challenge of 2012!!!

Kristin did a great job with food prep, menu planning, trying new things, and really embracing the spirit of the challenge.

So in addition to all of the benefits from the challenge, she won $40 CASH (from Laura Pappas Health Coaching) and a T-Shirt of her choice from Crossfit King of Prussia.

Love reading blogs? Click here to check out Ditty's!

Stay posted for our next "team" nutrition challenge in the Spring.

Read:
Sugar should be regulated as a toxin By Christopher Wanjek

Quote:
"I kept telling myself to "Be Ditty". For me that means, having fun with the workout, cheering others on, and doing my best and I felt like I did that."
-Kristin Dithmer Plentus

2012-02-01T09:31:00.004-05:00

CrossFit - Defined

A FREE lecture with Jason Lyons - March 11th at 11:00AM.

We all spend a lot of time in the box working as hard as we can. Many, if not all of us, see results so we keep coming back with a smile on our face. For some, that is all they care about, yet for others, you may be wondering why we do what we do...what are the principles of CrossFit and how are they being applied in our programming and training. For those that would like to learn more about CrossFit, this interactive lecture is for you. We will go over the theories behind the CrossFit methodology and prepare you to talk about not only how you do CrossFit but more importantly, why you do CrossFit. This lecture will be free to all active members of CrossFit KoP.

Please post to comments if you plan on attending.

2012-02-01T09:30:00.008-05:00

Congratulations to our Athlete of the Month: Miranda

Hometown: Conshy

Current Location: A pineapple under the Sea

Age: 25 + 5 years young

Occupation: Account Manager/Bartender/ Foster Mom to dogs

College: 202 U and a short stay at Gwynedd Mercy

Did you ever play sports? I sat the bench a lot and got real good at keeping score

What is your biggest achievement at CrossFit? Hands down the first time I ever successfully climbed the rope! I was an overweight kid growing up and gym was my least favorite class. So, when it came to rope climbs, pull ups and running I cringed. Dodge ball I was the easiest target – go figure

What do you feel that you still need to work on? Hmmm, probably the biggest thing for me would be to get over the mental hump. The Negative Nelly that still creeps up during some wods. Movement wise – MU, HSPU, Dead hangs, un assisted ring dips

Goals for the rest of this year? Dead hang pull up, 120# snatch, Body weight OHS

What's your favorite WOD? Grace & Annie

What is the craziest insane workout outside of CF you have ever done? MS Mud Run – 10k with 18+ brutal obstacles

What’s your least favorite WOD? Eva & Kelly – anything with movements that I struggle with

What’s your favorite lift? Squat Clean

What’s your least favorite lift? Shoulder press or deadlift

What skill do you want to work on in 2012 the most ? Jumping muscle ups/HSPU and dips

What's your favorite foods, and snacks? BACON! Paleo - Guacamole, Paleo Fried Chicken, Coconut Pancakes, Sweet Potato Fritters, Fudge Balls. Non Paleo – BeerJ, Pizza, Wings, Wine, Martinis

Whats your favorite piece of workout "gear"? My bandana – it makes me feel bad a$$, oh and of course my tape and chalk.

What you say is your biggest improvement since starting CF? Im in the best shape of my life since starting CF 3.5 years ago. I can run a 5k and not feel fatigued, I recover faster and feel healthy

Who is your favorite coach? Each coach has a made an impact on me in a different way. Aimee was my first coach and there will always be a soft spot for her. Jason – always calls me out and makes sure I am true to form. TP – encourages me to be better and do more. Plentus – can give a quick fix in any movement, Donkey – well she can wake the dead with her skills, but is great at keeping you motivated. Vinny/Mel/Laura/Steph – I hope to be in more of your classes this year. Nikki – Although you are no longer at Kop, you made a huge impact on my training and I am thankful for all your guidance.

PR's to mention?

Deadlift – 285#
Snatch – 110#
OHS – 135#
C&J – 140#
Bench – 110#
Back squat – 185#
Max Pull-ups 10

W.O.D. 2.1.12

2012-01-31T22:00:00.007-05:00

Front Squat
1-10-1-20-1-30-1

score is total weight accumulated in each of the 7 lifts
(for example 170-155-175-135-180-125-170 = 1110)

(compare to 6.4.11)

Community Notes:
Registration starts for the 2012 Reebok CrossFit Games Open Sectional competition!! Click here to visit the 2012 Games and sign up for an account. Who should do this...EVERYONE! Click here to read more about the CrossFit games. Post to comments if you are signed up or if you need help or have questions.

Read:
Get to know Schell by C. Plentus

and
Sunday=food prep day by C. Plentus

Quote:
"All things are difficult before they are easy."
Thomas Fuller

Results:
Peter 875
Drew 1285
Mike S 735
Jon K 835
Keith: 1555
Brynsie: 965
Tim M: 1410
J Schell: 1155
Katie V: 705
Bre: 571 some ROM
Liz O: 365
Dawn: 465 Plus massive new FS PRs!
DanT: 1065
Becky: went to work :(
Erika 93/83/93/73/9343/93=571
Krista 83/73/83/63/83/38/83=506
Randy 155/125/155/95/155/75/155=915
Sam B 165/135/165/105/165/95/165=995
Faby 185/145/195/125/185/105/205=1145
Conn 185/145/205/135/215/105/205=1195
Diego 185/145/155/95/185/75/185=1025
Paul 205/155/155/95/155/75/155=995
Oleg 205/155/205/125/205/95/205=1195
Akeem 135/95/145/75/165....
Plentus 275/215/275/175/Ouchie....

Photo Results:

2012-01-31T14:44:00.003-05:00

GORUCK

What do you get when you combine 30 adventurous souls, each toting at least 20 – 30 pounds of bricks and other miscellaneous objects (and each other) in and around (and sometimes up and down) the best a city and the surrounding environs has to offer – all in pursuit of various mission based objectives (and sometimes just for the hell of it)?

The GORUCK Challenge.

The Challenge is a team event and never a race. Inspired by Special Forces training and led by Green Berets, the Challenge builds teams and solves problems. Details are never forthcoming, but you can expect 15-20 miles, 8-10 hours , and serious Good Livin’. This being said, the Challenge is famous for under promising and over delivering.

The Challenge will push you to your limits, physically and mentally. Completing it will require maximum effort from you and your teammates, but the rewards are immeasurable.

GORUCK at CrossFit King of Prussia

CrossFit KoP is hosting a special GORUCK WOD on Sunday 3/4 at 11:00AM. This a FREE WOD open to any and all athletes/CrossFitters/GORUCKers interested in meeting the community and doing a workout. Mike P is the expert here, post to comments or find him at the box with any additional questions.

W.O.D. 1.31.12

2012-01-30T22:00:00.009-05:00

Dianne on the Rope

Welcome to Lisa!!!

Kim - did you have your V8 today?
(oh, that's just the camera angle!)

5 rounds
45 seconds Deadlifts (225/155#)
15 seconds rest
45 seconds Double unders
15 seconds rest

Score is total number of reps completed for all rounds.

Quote:
"I never learned from a man who agreed with me."
- Robert A. Heinlein

Results:
Rx
Paul 96
Kristin T 253
Drew 118
Jay E 118
Nina 282
Kevin B 239
Mike 265
Cate 270
Aimee 301

Rob Ph 125

Keith 301

Steph V 119

John C infinity

Olan 215

P-Lentus 386
Denise 154
Conor 143
Borden 179
Shoeless 189
Kate C. 192
Mike C. 280
Kurt 266
Jen S 302
Vincent 140
Travis 125

Scaled
Gina 97 (115) DU att
Heather 122 SU
Manny 131 SU
Joy 198@135#
Lee S 199 225#/SU
Kate K 116@115# DU
Nicole S 110@145#
Roni 176@656
Lisa 287 @ 45/su
Dianne 65 @ 135
Meg B 181 @ 135
Chris T 133 @ 115
Liz O 429 @ 45/su
Kara 135 @ 115
Kim 177 @ 95
Donkey 271 @95 DUA
Schell 425 (SU)

Tim M 183 (185#)

Katie V 173 (135#)

Charles ? (95#)

Sharon 142 (135#)

Dang 127 (SU)

Linds 122 (103DUA)

Miranda 237 135#
Oleg 170 205/squats
Rachel 150 105#
Bre 290 93/su
BO 234 115#
Ken 96 115(first all du wod)
Shawn 212 155#
Nate 277 123su
Liz 201 kb sub
Lisa 95 112#
Steph B 254 103/su
Cline 162 155#
JB 184 170/su
Kathryn 424 95/su
Ben 149 140#
Faby 135 205#
Paul 475 su
Mel S. 122 45# - 1st du ever!
Jess C 143 125#
Nick 138 185#
Justin K 154 185#
JNa 101 125#
Nathan 285 45/su

2012-01-30T09:19:00.003-05:00

Clean and Jerk Clinic

Sunday 2/19/11 from 11am-2pm

Cost: $50

Learn a detailed breakdown of this famous Olympic lift and get personalized feedback on your form. We will go over progressions of the lifts, assistance exercises, and we will also have video analysis of your C+J to analyze it in slow motion. All levels of experience are welcome, but there is a 10 person cap. Email chris@crossfitkop.com to reserve your spot.

W.O.D. 1.30.12

2012-01-29T22:00:00.009-05:00

Congratulations to Jonathan Schell on his HUGE accomplishment!

On the minute:

Complete 5 burpees and perform max rep 25#/45# Dumbbell Push Press on the minute.

The goal is to complete 100 total DB Push Press.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many DB Push Press as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep Push Press and so on until you reach 100 total DB PP.

Score it total minutes it took to complete 100 DB PP.

Read:
Click here to view the up coming schedule.

Quote:
"When the excuses stop, the results start. There are no magic pills, only clean eating and hard work."
- J. Schell

Results:
Jay E 7:51 rx
Megs 9:43 rx
Pat 14:52 (30)
Lam 17:49 (30)
Lauren 8:43 (10)
Oleg 11:37 (25)
Peter 13:43 (25)
Chip 15:44 (25)
Meg B 8:42 (15)
Barb Z 10:39 (15)
Sarah W 14:54 (10)
Mike W 14:00 (15)*4burpees
Kara 9:57 (15)
Chris T 13:59 (15)
Cindy (VA beach) 12:42 (10)
Vincent 8:40 (35#)
Sam B 9:49 Rx
Charles 16:37 (25#)
Jason B 10:50 (45#)
Gina 8:58 (15#)
Conn 12:45 (35#)
Faby 10:49 (35#)
Randy (14:53 (25#)
Akeem 14:36 (25#)
Schell 11:40 (25#)
Katie V 7:45 (15#)
Stasie 12:57 (15#)
JNa 10:56 (15#)
Russell 17:44 (25# - 75 reps)
Robin 9:57 (10#)
Erika 9:49 (20#)
Kate C 6:58 Rx
Ditty 16:48 Rx
Paul S 12:54 Rx
Borden 11:53 (35#)
Shoeless 12:37 (30#)
Heather 5:55 (15#)
Justin K 10:50 (35#)
Luke 20:47 (25#)
Rob Ph 12:57 Rx
Byrnsie 12:51 Rx
Jackie 8:36 a (15)*squats
Nicole Mc 13:54 (10)
Keith B 12:52 Rx
Becca 12:27 (20)
Marcel 13:47 (15)*first class!
Stephany 10:00 (8)*first class!
Sharon 18:55 (20) 50 reps
Alexis 13:48 (12)
Brian R. 13:42 (35)
Josh S. 12:53 (35)
Jen Sch. 14:00 (10)
Kathleen 12:51 (15)
Rachael 11:57 (15)
Mike F. 16:38 (45# for 50 35# for 50)
Scott W 14:55 (20)
Mike L. 15:46 (20)
Anja 9:58 (8)
Olan 14:48 (35)
Jamie S: 16:57/15
Sandy: 7:57/15
John C: 10:38/Rx
Kim C: 11:04/12
Mike P: 8:52/35
Tidmore: 7:37/25
Kate K: 8:45/Rx
Jeff H: 6:55/20
Ben: 11:57/20
Nicole G: 10:01/8
Patrick: 9:56/35
Flounder: 13:50/25
DeeDee: 10:59/20
Katie FM: 11:58/15
Chris S: 10:48/Rx
Bre: 7:58/12
Diego: 8:57/30 (one arm)
Arin: 6:47/10
Laura: 5:51/Rx
Melinda D: 11:58/15
Travis: 14:43/30
Tony: 6:57/Rx/11

Photos:

2012-01-29T10:00:00.004-05:00

February FUN facts...and dates...and the CrossFit Open!

February 1 – Registration starts for the 2012 Reebok CrossFit Games Open Sectional competition!! Click here to visit the 2012 Games and sign up for an account. Who should do this...EVERYONE! Click here to read more about the CrossFit games.

February 2 - Open gym from 5:30-7:30PM - make up missed WODs, do something new, work on skill or support our Steve's Club KoP program.

New added classes start - Thursdays 6AM, Fridays 7AM, Tuesdays 12Noon Westside.

February 4-11-18 - Sectional Training WODs at 11:00AM for those competing in the "open".

February 10-11-12 - Coaches T, P and V are hiking Mount Washington. (good luck!)

February 14th - St. Valentines Day Massacre. Bring your "Valentine" for the WOD! (compare to 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09) we will run this workout at all classes on 2.14. Valentines are welcome any and all classes on 2.14, please sign up ahead of time on MindBody!

February 15th - Fundamentals of Nutrition 6:30PM-7:30PM

February 18 - Winter combine at CF APEX. So far the athletes competing from CFKoP are Nina, Gabe, John C and Aimee. We would appreciate anyone who can come out to support us! I think sign ups are still open if anyone else wants to join in the fun!

February 19th - Clean and Jerk Clinic 11AM-2PM

February 22 – The first Open Sectional WOD (12.1) is announced!

February 24 - We will host the first Open Sectional WOD at all classes on Friday 2.24 (following this weekend the Open Sectional WOD will be performed consistently on Saturdays 3.3, 3.10, 3.17 and 3.24 in the 9AM/10AM classes and a special additional session at 11AM.

February 25-26 - CrossFit Level 1 Trainer Course at CF King of Prussia therefore the box will be closed (for regular classes); however we will host a 9AM WOD (on both Saturday 2.25 and Sunday 2.26) outdoors AKA T & P adventures at CrossFit KoP.

March 4 - 11:00AM GORUCK WOD at CrossFit KoP. Click here for more information.

April 21-22 - CrossFit Level 1 Trainer Course at CF King of Prussia therefore the box will be closed (for regular classes); however we will host a 9AM WOD (on both Saturday 4.21 and Sunday 4.22) outdoors AKA V & P adventures at CrossFit KoP.

May 4-6 - Regional Dates for the Mid-Atlantic region. Click here to read more.

W.O.D. 1.29.12

2012-01-28T22:00:00.003-05:00

For time complete:
75/55 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75/55 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75/55 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Birthdays:
Happy Birthday to Coach Laura and Mike T!

Quote:
“It has become appallingly obvious that our technology has exceeded our humanity.”
-Albert Einstein

Results:
Pete 23:10 45/rp 5:1
Lauren 21:27 35/rp 3:1
Ditty 17:55 rr
Jen S. 18:55 Rx
Dan G 19:04
Giovanni 18:49 tp 3:1
Sandy 20:52 rp
Erika 19:45 rp
Tim M 17:16 Rx
Jamie S 19:50 rr pukie
Elyse 19:17 55/tp
Jess S 19:26 45/rp 2:1
Dianne 21:09 45/rp 3:1
Megs 18:32 tp
Jess C 25:03 self given DC...coach says Rx
Tracy 19:06 45/rp

W.O.D. 1.28.12

2012-01-27T22:00:00.004-05:00

Push Press
5 -3- 1

then

CrossFit Games Open WOD 11.1

10 Minute AMRAP

30 Double-unders
15 Power snatches (75/55)

Read:
Paleo 101 by L. Pappas

Community Notes:
Open Sectional Training will occur at 11AM today!

Quote:
“The great thing in the world is not so much where we stand, as in what direction we are moving.”

- Oliver Wendell

Results:
Shawn 4 Rx
Flounder 4 55 SU
Beth 4 35 SU
Balmer 5 Rx
Lam 4 63
Becca 4 35 SU
Mike S. 3 53 SU
Ken 3 53 SU
Roni 5 25 SU
Matt G 4 35 SU
Doug 3 33 SU
Cate 3 (5 mins)55
Aimee 3 (5 mins)55
KT 4 Rx
Keith Rx
Heather 5 35 SU
Megs 5 45
Tracy 5 33 SU
Miranda 5 Rx
Mike V 5 FS
Danny 7 Rx
Tamas 4 65/DUA
Faby 5 SU
Shoeless 3 Rx
Katie 4 45/SU

2012-01-27T20:45:00.002-05:00

Community reminder

Super Sectional Training on Saturday at 11AM!

See you all then!

W.O.D. 1.27.12

2012-01-26T22:00:00.011-05:00

Matt G!

Welcome to Peter, Liz

...and Robin

chins over the bar - check!

rowing madness

(Wet) "Eva"
Five rounds for time of:
Run 800 meters
55/70# Kettlebell swing, 30 reps
30 Pull-ups

or

Rowing "Eva"
Five rounds for time of:
Row 1000 meters
55/70# Kettlebell swing, 30 reps
30 Pull-ups

Read/Video:
New Powerlifting World Record is a 13 year old girl from Colorado

and

Liver - the Paleo Superfood you should be eating

Quote:
"What impresses men is not mind, but the result of mind."
- Walter Bagehot

Results:
Eva:
Paul 47:30 26.5/jump
Oleg 47:25 4Rounds/55/Gr
John K. 45:07 44/Band
Olan 55:00 RX!
Sharon - scaleWOD
Anja 32:14 18/Squat (4rds)
Jess C. 52:38 35/MF
Alexis 34:52 26/blue (3rds)
Kevin B. 29:22 70 (3rds)
Danny S. 38:50 70 (4rds)
Nicole S. 33:59 35 (3rds)
Dan T. 37:20 44/Red (3rds)
Tim M 42:06 55
Matt G. 42:30 44/Red (3rds)
Travis 32:50 55/mf (3rds)
Katie V 45:33 green/35 (4rds)
Mike W 35:58 35/jump (3rds)
Kara 53:55 green/26
Chris T 53:55 green/26
Lisa C 50:07 G/26 (4rds)
Jen S 52:52 (Rx)
Mike F 49:57 Bl (4rds-10pu)
Russell 44:59 Bk/35 (3rds) (What a 1st class!!!)
P-Ditty 42:10 35 (3rds)
P-Lentus 42:41 (Rx)
TP 23:51 (3rds)
LP 42:40 (Rx)
Ph 50:45 G
Kathleen 36:44 Rd/35 (3rds)
BO 52:11 (Rx)
Josh S 51:14 mf/55
Brian R 41:56 55(4rds)
Justin: (3), 32:23 (55#, ROM)
Rachael: (3, row): 34:32 (35/band)
Keith: (3) 30:00 Rx
Kristin: (3) 28:14 Rx
Todd B: 58:43 Rx
Mike C: 46:26 Rx
Sam B: 39:36 Rx
Jaime (3, row): 35:30 (35, jumping)
Nick (5, row): ????
Krista (3, row): 31:32 (18, black)
Faby (5), 47:39 (55, ROM p/u)
Pam G: (5), 38:32, (26, green)
Chris B: (3): 31:05 (35, black)
Kate K: (5): 39:17 (35, green)
Randy: (3): 32:47 (45, bands)
Borden: (3): 31:51 (45, band)
Melissa (5): 42:50 (26, green)
Jay E: (3): 41:47 (75/ROM)
Kathryn: (5): 57:59 (26, black)

Rowing Eva:
Manny 37:18 HalfRounds/35/Band
Drew 52:50 35/blk
Peter 55:53 45/Band
Gina 49.56 26.5/blk
Peter O 52:33 26/jump
Liz O 46:52 18/jump
John C 47:29 55
Kim C 64:39 green/26
Sarah W 37:34 18/jump (3rds)
Robin 37:34 18/jump (3rds)
Steph B 51:48 jump/18 (4rds)
Kelly 43:00 jump/18(4rds)
Becky 53:55 ?weight
Lee 49:15 Bk/25
DeeDee 50:49 35(4rds)
Katie FM 48:38 G/26(4rds)

W.O.D. 1.26.12

2012-01-25T22:00:00.008-05:00

Sign for PR!

Susan hits a PR!

and so does Mike T!

Sharon on a solid pull hits 270!

CF Kids have some parachute fun!

Sumo Deadlift

5-5-3-3-2-1-1

(compare to 10.18.11)

Save the Date:
Mark your calendars for June 9th! Fight Gone Bad is coming early this year. CrossFit HQ is taking the fundraiser in house and all (100%) of profits raised will go to St. Jude Children's Research Hospital.

Quote:
"If we do not hang together, we shall surely hang separately."
Benjamin Franklin

Results:
Lauren 135
Oleg 285 PR
Peter 275
Mike T 365 PR
Sharon 270
Diego 285 PR
Susan B 195
Meg B 170 PR
Becky 225 PR
Keith 415 PR
Byrnsy 345
Dianne 203 PR
Schell 345 PR
Jen Schmidt 163
Patrick 285
Mike L 195
Scott 185
Luke 315
Steph V 295
Laura 210
Lindsey 213
Mel 220
Tim H 315
Jay E 515
Shoeless Form

W.O.D. 1.25.12

2012-01-24T22:00:00.006-05:00

complete for time:

100 Double Unders

then:
5 Rounds
7 Push Jerks (95/135#)
12 Toes through rings

Quote:
"No bird soars too high, if he soars on his own wings."
- William Blake

Results:
Gina - 18:09 - SU/55#/ROM
Paul - 13:23 - DU Att/105#/ROM
Drew - 21:10 - DU att/115#/ROM
Rachel - 20:22 - 68#/ROM
Joy - 17:48 - 45#/ROM
Mike S - 22:05 - SU/75#
Tidmore - 15:49 - SU/105#
Elyse - 13:54 - SU/75#
Alexis - 17:02 - SU/45#
Oleg - 12:32 - SU/115#
Nina - 15:21 RX
Kristin T - 12:22 RX
Rebecca S - 18:11 75#/ROM
Roni - 16:00 60#/ROM
Mark C 13:35 95/row
Stasie 13:04 su 53
Kate K 14:58 75
Sam B 7:44 rx
Charles 13:38 83
JNa 17:02 65,DUAttempts
nick 18:38 95
Shoeless 18:55 115
Borden 18:18 115 attempts
Conn 17:30 115, 6 rounds oopsie
Cline 21:51 45, rack
John C 12:47 rx
Jenn Sch 13:33 35
P 9:08 Rx
Lam 16:47 105#
Rob Ph 11:04 su/135#/ROM
Jen S. 13:15 Rx
Kathleen 18:28 65#/ROM
King 13:58 105#/att
Jeff Hi 13:53 115#
Becca 20:28 55#
Rachael 18:00 55#
Jackie 8:50 row/45#/kb swings
Matt G. 20:30 su/95#/75% toes
Mike C 10:33 Rx
Megs 14:39 90#
TP 10:19 Rx
LP 11:38 Rx
Ben 21:50 95#
Joe P 19:11 dua/95#
Tim H 16:55 95#
Sandy 15:58 su/55#
Flounder 20:40 dua/95#/rom
Ernie 13:59 115#
Tissues 17:52 Rx
Kate C. 17:57 Rx "double unders suck"
Jamie 21:00 dua/45#/rom
Akeem 18:34 95#
Patrick 13:10 su/115#
Travis 14:34 115#/scale
Justin K. 15:06 115#
Denise 18:41 75#/rom
Shawn 12:54 115#
Keith 11:25 rx
Kevin 13:41 rx
Meg B 13:25 (65)
Sarah W 19:17 (150su, 35, rom)
Mike W 20:17 (DUA, 95, rom)
Schell 17:16 (300 su, 95)
Sharon 16:48 (ghd)
Barb 14:33 (50 du, 40, rom)
Andrea 16:23 (dua, 45 rom)
Susan 12:58 (75)
Tim M 12:38 (dua)
Cate 9:53 rx

W.O.D. 1.24.12

2012-01-23T22:00:00.009-05:00

Face off

Kim C.

Jay E.

1 Clean 1 Front Squat 1 Burpee
1 Clean 2 Front Squats 2 Burpees
1 Clean 3 Front Squats 3 Burpees
1 Clean 4 Front Squats 4 Burpees
1 Clean 5 Front Squats 5 Burpees
1 Clean 6 Front Squats 6 Burpees
1 Clean 7 Front Squats 7 Burpees
1 Clean 8 Front Squats 8 Burpees
1 Clean 9 Front Squats 9 Burpees
1 Clean 10 Front Squats 10 Burpees

*Coaches Notes : The clean will be a full squat, you must then stand and complete the Front Squats indicated in the rep scheme. Rx weight on the barbell will be 105 for ladies and 155 for men.

Read:
Muscle Spotlight - Psoas by CrossFit SouthBay

Quote:
"No man is able to make progress when he is wavering between opposite things."
- Epictetus

Results:
Rx:
Aimee 7:55
Cate 8:20
Jay E 11:08
Nina 12:44
TP 11:21
Mike F 15:47
Dorothy: 13:58
Keith 13:06
Steph 13:24
P 10:47
Vinny 10:37
Tissues 12:10
Mike C. 12:29
Kate C. 13:04

Scaled:
Gina 12:35@53
Heather 11:57@53
Steph B 13:33@53
Lee 22:35@135
Peter 9:05@65
Drew 14:34@115
Nicole S 19:01@75
Mike S 14:47@65
Donkey 11:57@75
Beth 13:37@--
Jonathan 11:33 --
Kevin B 17:01@115
Chris T 11:56@45
Susan 11:20@75
Kim C 14:48@35
John C 13:05@135
Peter O 13:24@65
Liz O 13:28@35/25
Peter L 14:13@75
Olan 15:19 @135
Anna 13:10@25
Kara 13:21@45
Tamas 13:59@115
JZ 13:59@115
Tim M 10:22@135
Megs 9:38@75
Lisa A 19:47@35
Dianne 19:14@65
Brian R 14:52@135
Gabe 15:22@115
Bre 14:40@40
Travis 17:04@115
Sharon 20:16@65
Mike T 17:25@135
Robin 15:33@35 (Happy 1st class!!!)
Denise 14:12 85
Chris S. 14:00 135
Joe P 15:52 95
Miranda 12:45 95
Jen S 16:45 95
Rachel 12:35 73
Matt G. 15:19 85
Tim H 19:50 95
Kate K 11:39 65
Josh S. 11:31 115
Jess C. 12:06 65
Diego 11:10 85
Nathan 14:30 35
Mel S 13:17 25
Paul S 14:24 65
Justin K 14:45 115
Oleg 14:27 115
Ernie 14:38 115
Faby 14:27 115
Giovanni 16:11 115-95
Doug 7:15 35
Kathy 10:45 35
Leslie 13:46 35
Linda 13:13 35

W.O.D. 1.23.12

2012-01-22T22:00:00.012-05:00

Congratulations to Jay and Tori on the birth of their daughter Fiona Violet.
Born 1.22 at 5:01PM, at 6lbs 12 oz -- baby is doing great and so is Mom!

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Skill:
GHD Sit-up
Back Extension
Hip Extension
Hip & Back Extension

Video:
WOD Demo with Potomac CrossFit - video [wmv] [mov]

Community Notes:
Click here to read about our NEW schedule updates.

Click here to register for the Next Level 1 Trainer Course being held at CrossFit KoP.

Quote:
“Individually, we are one drop. Together, we are an ocean.”
- Ryunosuke Satoro

Results:
Oleg - 105/110
Nicole S - 65
Mark - 85/90
Lauren - 35
Barb Z - 65
Kim C. - 50
John C. - 125
Mike W. - 105
Chris T. - 65
Susan - 75
Rhonda - 60
Tamas - 115
Kara - 53
Donkey 60
Jackie 75
Keith B 137.5
Kevin 137.5
Joy 60
Becca 65
Travis 97.5
Tim M 135
Rob PH 165
Bre 60
Megs 70
Alexis 60
Jason L 140
Mark B 125
Lam 105
Nicole Mc. 45
Ben 98
Scott 75
Mike L 75
Roni 45
Kathleen 62.5
Olan 145
Dan g 135
Diego 50 (one arm DB)
Plentus 155
Krista 70
Mel 80
Matt G 145
Kate 85
Shoeless 135
Jen 45
Jess S. 53
BO 90
Flounder 120
LP 70
Patrick 155
Denise 75
Chris S. 200
Kate FM 67.5
Faby 125
Borden 135
Sandy 65
Akeem 115
Randy 105
Conn 155
Ditty 80
Vincent 145
Brian R 135
Kate K 65
Alison 95
Tidmore 115
Sam B 175
Sharon --
Nick 105
Luke 115
Melissa 55
Paul 165
Jerry 165
Kathryn 60
KSB 60
Rachel 60

9:30 crew

3:30 grinding it out!

Travis

WOD prep - courtesy of Jason L.

2012-01-22T19:49:00.003-05:00

"The Sport of Fitness has arrived and so have some new Classes at CFKoP"

Class Announcement and A Reminder...

Exciting news! Starting Feb 2, we are adding THREE new classes to our
existing schedule:

Tuesday 12:00 noon: Westside Barbell/Strength Class, led by Donkey
Thursday 6am: Daily WOD, led by Laura
Friday 7am: Daily WOD, led by Steph

These classes are already available in MindBody for sign up--which
brings us to a gentle reminder. Please remember to reserve your spot
in MindBody before arriving at the box. We want to make sure that
we have enough coaches on hand to maximize your learning and
safety--so please sign up before you show up! If more than 25 people
arrive for class (which has been happening from time to time!), we
reserve the right to limit attendance to those who reserved a spot.
If you're not sure how to use MindBody, just ask any coach.

Thanks and enjoy the new classes!

W.O.D. 1.22.12

2012-01-21T22:00:00.003-05:00

21-15-9
Calorie Row
Dumbbell Thruster 25#/45#
Hand Release Push-up

Quote:
"A negative attitude is like a flat tire. you are not going far unless you change it!!"
-Coach B

Results:
Linda 10:38 (15#)- 60 reps (26#)
Ditty 15:17 (Rx)- 36 reps (35#)
Mike P. 9:35 (45#)- 63 reps (55#)
Steve Z. 15:21 (15#)- 68 reps (26.5#)
Ken 14:08 (20#)- 66 reps (35#)
Jonathan 9:32 (20#)- 62 reps (26#)
Shawn 12:22 (45#)- 70 reps (35#)
Dan G. - 9:28 (35#)
Mel - 10:39 Rx
Laura - 9:40 Rx
Sarah - 13:00 (12#)
Shoeless - 11:55 (35#)
Jen - 9:39 (10#)
Justin W. - 15:31 (25#)
Pete - 10:07 (25#)
Erica - 10:47 (20#)
Justin - 11:32 (35#)
Lauren - 11:35 (15#)
Tracy - 10:27 (20#)
Jess C. - 11:51 (25#)

2012-01-21T20:26:00.005-05:00

Super Saturday Sectional Training!

Westside Intro Class
(new Westside class staring 2/7 at 12:00 Noon)

2012-01-21T19:30:00.002-05:00

Lost and Found...

If it's yours and it's in the photo or in the 'lost and found' box in the front room, come and get it before Friday. All will be donated as of 1/28...

thanks.

W.O.D. 1.21.12

2012-01-20T22:00:00.008-05:00

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups

225/155 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

Saturday 1.21 Community Notes:
Open Sectional training at 11:00 AM
Westside Intro class at 12:00 PM

Quote:
"Ignorance of all things is an evil neither terrible nor excessive, nor yet the greatest of all; but great cleverness and much learning, if they be accompanied by a bad training, are a much greater misfortune."
-Plato

Results:
Rx:
Jason L. 27:47
Cate 22:44
Aimee 19:21
Danny 20:48

Scaled:
Jason B. 31:40 (2AB)
Matt G. 47:34 (135#/red/SB/SU)
Jackie 15:40 (5rds/KBS/row)
Flounder 41:52 (185/SB/B/DUA)
Travis 39:24 (45/AB/Band/DUA)
Jen S. 26:14 (Hspu -ROM)
Ronnie 34:15 (95/SB/Jump)
Joy 24:18 (6 rds)
Lam 32:30 (185/SB)
Becca 46:00 (105/band/DUA)
Giovanni 40:35 (205/AB/Blue)
Susan 28:34 (155/2AB/Red)
Amanda 30:56 (95/box/GR/SU)
Arin 19:00 (5rds - 115)
Faby 40:59 (205#- rom)
Cline 32:51 (7 rds/165#/band/knee)
Patrick 31:59 (205#/12DU)
Megs 14:02 (5rds/SB)
Erika 24:40 (115/blk/box/su)

Photos:

Patrick

Cline and Faby

Jen S and Giovanni

Lam

2012-01-20T11:06:00.001-05:00

Paleo Kits and Crunch have arrived. The vending machine is stocked and ready to go.

W.O.D. 1.20.12

2012-01-19T22:00:00.017-05:00

Death by 10 meters

Matching Dumbbells

&...the Butt Test!

Death by 10 Meters

Run 10 meters the first minute. 20 the second, 30 the third, etc. If you cannot complete the required distance for that round, then rest a full minute and start working the ladder back down until you reach 20 minutes total.

(compare to 7.16.10)

and then...

Lunge suicide by 10 Meters

In 7 minutes work as a team of three complete as many 10 meter stretches of walking lunges as possible. One person works at a time. Ladies 25# Dumbbells. Men 45# Dumbbells.
10 meters of walking lunges = 1
20 meters of walking lunges = 2

Read:
"Dueling Paula Deen Posts"
What can you learn from Paula Deen by L. Pappas

Paula Deen and Type II diabetes by C. Plentus

Community Notes:
Reminder Super Sectional Saturday training will occur this Saturday at 11:00AM. This is for anyone and everyone competing and registering for the "open" regardless of level and ability.

Quote:
"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard

Results:
JasonB -20
Nina- 15
Jay- 13
Manny-14
Drew - 17
Mike P- 19
MiKe S.- 15
Becca-17
Lee- 17
Gina- 15
Tidmore- 18
Kristin T.-17
Peter-?
Jonathan S 15
Jen S 16
Rakia 13
Chris T. 14
Matt G. 13
Rhonda 15
Barb Z 15
Dianne 13
Kara 14
Megs 17
Ernie 17
Dan G. 16
Lindsey 13
Rob Ph 15
Kathleen 16
Tim M 18
Mark B 16
Kevin B 19
Meg B 17
Travis 18
Keith 17
Jess C 16
Sharon 13
Andrea 13
Jason L 16
Kate K 16
Diego 14
DeeDee 14
Shoeless 17
Stephanie 13
Sam B: 17
Randy: 14
Borden: 14
Faby: 18
Cline: 16
Oleg: 14
Nick: 16
Pam: 17
Melissa: 14
Justin: 17
Tracy: 14
Dorothy 15
Olan 17
Becky 15
Rachael H. 15
Luke 12
Lisa A 11
Steph B 13
Alison 15
J. Schmidt 15
Lisa C. 13
Vinny 17

lee/jay= 16
megs/kristin/nina= 30
tidmore/jason/mikep= 23
gina/drew/peter=23
mikes/becca/manny=21
Jen S./Jonathan. Matt G = 26 @ 25#
Kara/Chris T/Barb Z = 25 @ 15#
Rakia/Rhonda/Dianne = 14 @10#
Keith/Kevin/Travis = 27 @ 45#
Tim/Ernie/Mark C. = 17 @ 45# *best horses
Dan/Rob PH/Aimee = 17 @ 45#
Jess/Kathleen/Lindsey =23 @ 15#/25#
Sharon/Andrea/Meg B = 18 @ 10#/25#
Team Long Legs (Women): 18
Team Burly Guys (2 Men): 21
Sam/Cline/Faby: 28
Oleg/Justin: 16
Tracy/Borden/Pam: 22.9
Randy/Nick/Melissa: 22.5
Olan/Luke/Vin 22 @ 45/25#
Lisa/Lisa/Steph/JenSch 23 @ 15/10#
Dorothy/Alison/Rachael/Becky 22 @ 25#

Kids:
Tyler 17
Chris 17
Robert 16
Joe 18
CB 15
Ninja 14
Jeremy 15
Josh 15
Zach 16
Skyler 14
Harry 17
Jason B 17
Big Zach 20
Netal only 13-20

Tyler/Chris/Robert 23 @ 25#
Joe/CB/Ninja 28 @ 10#
Jeremy/Josh/Kelly 26 @ 10#
Zach/Skyler/Harry 27 @ 10#
Jason B/Big Zach/Netal 28 @ 25#

W.O.D. 1.19.12

2012-01-18T22:00:00.009-05:00

on the way up!

Is that a 135# bag of rocks on your back Olan?

Sandbag warm-up fun!

Back Squat
5-5-5-5-5

Dead Hang Pull-ups
3 sets of 10 reps

Quote:
"The man who can drive himself further once the effort gets painful is the man who will win."
-Roger Bannister

Results:
Lam 215
Lauren 83
Peter 165
Jay E 405
Nina 185
Doug 125
Steph B 63
Kevin 165
Meg 83 form
Rakia 73
Kim 83 form
John C 255
Bre 98
Sharon 115
Kate C 165
Olan 225
Becky 73
Dan G 205
Jonathan 225
Ernie 155
Mel 145 PR
Steph 205
Cine 165
Tim M 255
Shoeless 275
Amanda 105
Mike V 275
Jen S 145
Aimee 185
Kate K 105
Luke 245
JZ 215

W.O.D. 1.18.12

2012-01-17T22:00:00.006-05:00

results...

and more results...

For time complete the following:
25 Toes to Bar
25 Box Jump 30/34"
25 Hang Power Snatch 75/115#
25 GHD Sit-ups
10 Muscle ups

Community Notes:
Reminder Super Sectional Saturday training will occur this Saturday at 11:00AM.

Read:
Personal Best - Workouts have their limits, recognized or not

Embracing the off day

Quote:
"You're immature if you can't accept reality or responsibility."
- Arnold Glasow

2012-01-17T07:26:00.001-05:00

Happy Birthday Coach Donkey!
(and Dan G too!!)

W.O.D. 1.17.12

2012-01-16T22:00:00.011-05:00

"Anybody can do Anything"

Buy In:
"The Baseline" (for time complete)
500M Row
40 Air Squats
30 Sit Ups
20 Push-ups
10 Pull-ups

Skill:
Squat Clean

WOD:
As Many Reps as possible in 5 Minutes
Squat Clean (165/110#)

Local Event:
Winter Combine at CrossFit Apex. Feb 18th @ 9AM. Click here for the flyer and click here for the event link.

Quote:
"The mark of a great coach doesn't come in the minutia of technical knowledge, though that's necessary. It comes when the coach believes in the athlete before the athlete believes in herself. "
-Patrick Cummings -Attitude is Everything

Results:
Jason 4:46 (Rx)
JZ 4:29 (Rx) 22 (115#)
P 3:41 (Rx) 25 (Rx)
King 5:27 (mf) 30 (105#)
Arin 5:48 (blue knee) 15 (70#)
Tim M 3:49 (Rx) 21 (Rx)
Keith 4:52 (Rx) 25 (Rx)
Beth 7:30 (Bl) 20 (45#)
Alison 5:08 (Gr) 16 (83#)
Olan 4:02 (Rx) 23 (145#)
Joy 6:29 (Knee mf) 21 (65#)
Sharon 9:19 (rows) 15 (83#)
Andrea 11:49 (knees/jump) 21 (35#)
Ernie 4:00 (Rx) 21 (115#)
Mike C 4:18 (Rx) 31 (Rx)
Chris S 4:48 (Rx)
Justin K 4:28 (Rx) 22 (115#)
Patrick 4:51 (Rx)
Ben 5:28 (DC) 24 (73# ROM)
Dianne 6:51 (Gr Knees) 23 (53#)
Jen Sch 5:32 (Bk Knees) 23 (53#)
Tim H 6:22 (Gr) 22 (95#)
DeeDee 6:01 (DC) 24 (85#)
Linds 5:59 (Gr Knees) 21 (63#)
Kate K 4:54 (Gr Knees) 22 (65#)
Mel 5:38 (Rx)
Shoeless 5:22 (Rx) 14 (Rx)
Ed 4:53 (Rx) 17 (135#)
Sandy 6:18 (Gr Knees) 18 (70#)
Joe 5:48 (Rx) 16 (95#)
Rachel 6:27 (Gr Knees) 15 (75#)
Luke 7:14 (Bk) 21 (75# ROM)
Nicole S 6:52Rx, 15@95
Kristin T 4:56Rx, 16 Rx
Jay E 5:00Rx, 24 Rx
Mike P 4:17Rx(1min PR), 15 Rx
Manny 6:04, 16@65
Drew 7:03, 18@115
Mike S 6:38, 22@65
Becca 5:11, 20@73
Pat P 5:58, 16@115
Paul F 5:48, 20@110
Heather 5:10 (1min PR), 26@53
Susan 5:50 (no pullups), 10 @ 95
Lauren 6:27 (green), 32 @ 32
Tori 8:56
Kara 6:06 (black), 25 @45
Chris T 6:12 (black), 22 @ 53 lbs
Lias 7:59 (black), 21@ 63
Jonathan 5:32 (green), no squats
Kevin B 4:15, no squats
Meg B 5:26 22@73
Rikia 7:15 (jumping) 18 @ 35
Conor "Mr. Tissues"- 5:35 (1/2 band), 28, Rx
Jerry 4:06 (Rx), 32 (115# ROM/form)
Jess C. 5:29 (Rx- PR), 23 (65#)
Faby 4:42 (Rx), 25 (100#)
Danny 4:52 (Rx), 40 (Rx)
Danielle 6:33 (blue band), 22 (63#)
Oleg 4:39 (Rx), 26 (115#)
Erika 5:38 (knees), 19 (83#)
Ditty 7:47 (DC), 17 (85#)
Sam B 3:43 (rx), 20 (115#)
Jason B 3:52 (Rx), 21 (155#)
Nick 5:14 (Rx), 15 (125#)
Akeem 6:07 (black band), 16 (65# form)
Nate 7:07 (black band), 18 (45# bar, form)
Nathan 6:00 (jumping pull-ups, knees), 25 (15#)
Diego 5:25 (Rx), 25 (105#)

W.O.D. 1.16.12

2012-01-15T22:00:00.013-05:00

"Jack"

Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 55/35#
10 Box jumps, 24/20 inch box

Today, in addition to our regular classes we will host a 1PM WOD (with the Kids from Steve's Club)...we will be doing this WOD in tandem with Kandahar CrossFit in Afghanistan and following the WOD in honor of MLK day the kids/adults will be writing letters to our military service members overseas!

Quote:
"All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence."
-Martin Luther King, Jr.

Results:
Rx
Jay E 7
Jen S 9
Lee 5
Kate 11
Mike C 10
Olan 9
Oleg 7
Sam B 9
Kurt 11
Megs 8
Chris S 7
Rob Ph 8
Jason L 9
Mike F 7
Mike T 9 (30")
Plentus 10
Aim/Cate 21
Danny 11
Steve L. 13
LP 9
Keith 8
KT 11
Shoeless 7
Doreen 8
Tony 10
Balmer 9
Bordon/Conn 7

Scaled
Mike P 9 - 95#
Mark C 10 - 85#/35KB
Pat P 7 - 95#
Tidmore 9 - 75#/45#
Roni 9 - 35#
Mark B 8 - 95/45#
Krista 7 - 45/26#/65#"
Patrick 8 - 105#
DeeDee 8 - 65#
Katie FM 7 - 55/26#
Sandy 8 - 53#/17"
KSB 8 - 45#/17"
Kathleen 9 - 45#/step
Brian 7 - 105#
Gabe 8 - 105#
Mel 8 - DC (jerks)
JZ 8 - 85/45#
Sarah 8 - 33/18#/17"
Joe C 7 - 85/45#
Gina S 9 - 45/26#/17"
Rachael 8 - 45/26#/17"
Ditty 9 - 22DB
TP/Donk 20
Drew 6 - 35/95#/21"
Sharon 6 - 17"/55#
Tamas 6 - 95#
Doug 10 - 15#
Jackie 6 - 10mins/20DB/SU
Matt G. 6 - 75#/35
Flounder 7 - 75#
Rebecca S. 7 - 55#
Diego 6 - 75/53#
Becca 8 - 20#DB
Barb Z 9 - 26/18/35#/17"
Alexis 8 - 26/45#/17"
Susan 8 - 35/65#/21"
Kim 7 - 26/35/45/21"
Jordan 8 - 35/65/24"
Rhonda 10 - 26/35/13"
Beth O. 11 - 13/45#/17"
CC 7 - 25/53/20"
Conor 7 DC
Giovanni 7 -- 95#
Justin 6 -- 95#
Heather 11 --55#
Kate K 9 -- 53#
Akeem 7 -- 65#/45KB
Randy 6 -- 95#/45KB
Joe P 6 -- 95#/45KB
Faby 8 -- 95#

SC Kids:
Justin 11
Jimmy 11
Danielle 13
Andy 14
Tyjay
Josh 14
Will 8
Kevin 15
CJ 15
Danny 18
Brandon 12
Pedro 16
G 16

Photos:

2012-01-15T20:40:00.004-05:00

Fundamentals of Nutrition -- with Laura Pappas

If you have recently gone through Fundamentals - Welcome to CFKoP - Did you know you get a Nutrition Session included with your complete Fundamentals package.

The following are the dates/times these are offered. Please sign up online Mind Body via Seminars.

Monday January 23rd - 6:30 - 7:30pm
Wednesday February 15th - 6:30 - 7:30pm
Wednesday March 7th - 6:30 - 7:30pm
Monday April 2nd - 6:30 - 7:30pm

W.O.D. 1.15.12

2012-01-14T22:00:00.008-05:00

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

For example 5, 20, 7, 9, 14 = 55

Read:
CNBC covers "Reebok's Huge Push Into CrossFit" by Darren Rovel.

Community Notes:
Reminder for Monday - we will have our regular classes but will also include an additional 1PM WOD (with the Kids from Steve's Club)...we will be doing this WOD in tandem with Kandahar CrossFit in Afghanistan and following the WOD in honor of MLK day the kids/adults will be writing letters to our military service members overseas!

Quote:
"When the student is ready, the master appears."
-Buddhist Proverb

Results:
Paul F 33
Jen S. 38
Jeff H 37
Ditty 30
Ken 29
Plentus 43 (GHD sit-ups)
Leslie 31
Laura 57 (GHD sit-ups)
Dianne 31
Tracy 27
Linda 32
Shawn 42
Liz 37
Erika 40
Kate C 43 (GHD sit-ups)
Jen Schmidt 37
Joe 34
Patrick 41
Tamas 44
KSB 36
Cline 32
Jess C. 40

W.O.D. 1.14.12

2012-01-13T22:00:00.007-05:00

The "Muscle Up" Club takes to the rings....
(Congratulations to Laura and Kate C for their muscle ups today!)

Snatch Balance (for skill)
1-1-1-1-1

Muscle Snatch (for skill)
1-1-1-1-1

Snatch (for max weight)
1-1-1-1-1

Quote:
"A single conversation with a wise man is better than ten years of study."
-Chinese Proverb

Results:
Mel 80
Jeff 115
Lam 73
Becca 50
King 75
Ken 75
Flounder 105
Rebecca 55
Gabe 115
Tim M 155
Plentus 125
Justin 135
Erika 53
Shoeless 165
Denise 75
Sandy 68
Steve H form
Anja form
Scott form
P. Ditty 70
LP 85
KT 90
Alison 45
Aim 120 (1/12)

2012-01-13T10:55:00.005-05:00

Congratulations to our Athlete of the month
-Mike P!

Hometown: Brooklyn

Current Location: Villanova

Age: 42, going on 21

Occupation: Lawyer/frustrated mechanic

College: SUNY Buffalo, B.S.; Villanova, J.D.; N.Y.U., LL.M. and M.B.A.

Did you ever play sports? Yes. I played football and wrestled in high school.

When did you start CrossFit? My first workout was June 20, 2011 . . . . a breakfast date with “Karen”, who chewed me up and spit me out.

What is your biggest achievement at CrossFit? Finally getting a double under . . . . next will be stringing them (fingers crossed).

What do you feel that you still need to work on? All of my olympic lifts, my form is ing awful. I also need to work on my shoulder strength, BIG TIME . . . . to say I have the shoulder strength of a twelve-year-old girl would be a compliment.

Goals for the rest of this year? Finally nail a muscle up and a legit HSPU, learning how to kip, improving olympic lifts, sub 45 "Murph", bench: 250, squat: 375,deadlift: 425, CF Total: 950+.

What's your favorite WOD? Ohhhhhhh, that’s a tough one . . . . I like them all, especially the ones that leave me on the floor, in the fetal position, crying like a little baby. Seriously, I really, really like the longer endurance WODs . . . . ones where there’s plenty of “stuff” hitting the fan and that push me to the limit physically and mentally . . . . some of my favorites are: this past 12 Days of Christmas at CF KoP, WOLVERINE, Murph, Filthy Fifty, The Mogadishu Mile, Linda, Air Force, Angie, and Fight Gone Bad.

What is the craziest insane workout outside of CF you have ever done? Actually two come to mind.

First, 4,000 Ways to F**k Up a Ten Mile Run, which I did with Chris Tidmore a few months ago . . . . it goes something like this: 40 rounds: run 1/4 mile, then do 25 pushups, 25 situps, 25 burpees and 25 air squats. I think it took us 7 hours and 1 minute to get through this bit of goodness.

Second, KIT UP, from a few weeks ago, was also mucho fun. This took 1:49:05 to finish (time started when I began the run and stopped when I smiled after shotgunning the beer):

All exercises are to be completed while wearing KIT (I used a 40# weight vest) except for Military Press.

Warm-up

▪ 3 rounds 10 Pull-ups,10 Air Squats,10 Push-ups ▪ Drink Monster Rehab ▪ Smoke cigarette

Part 1

▪ Run 1 mile ▪ 20 pull-ups ▪ Run 1.25 mile ▪ 20 Push-ups ▪ Run 1.5 mile ▪ 20 Dips ▪ Run 1.5 mile Part 2

▪ Take off KIT and then complete 40 Military Press with the body KIT over your head. Once complete put KIT back on. Part 3

▪ 200 meter Bear Crawl ▪ 200 meter Lunges ▪ 200 meter Crab walk

Cool-down

▪ Shotgun Beer ▪ Smile

What’s your least favorite WOD? None, I’m game for everything.

What’s your favorite lift? Deadlift, for sure.

What’s your least favorite lift? Pick an oly, any oly.

What actually made you drink the CF "kool-aid"? I was getting stale doing the typical Globo gym workouts. I hated going to the gym, and wasn’t seeing any progress. I started doing mud runs, GoRuck challenges, ARs and similar events to try to break things up. The thing I noticed almost immediately was that the men and women (especially the military men and women) who were absolutely CRUSHING these events and having FUN doing it had one thing in common – they were all CrossFitters. That was good enough for me.

What's your favorite foods, and snacks? Bacon burgers, peanut M&M’s, onion rings and beer.

What’s your favorite piece of workout gear? Compression socks.

What you say is your biggest improvement since starting CF? Definitely my strength and endurance. For example, before CrossFit, my Murph time, with no weight vest, was in the 58 minute range. A few weeks ago I did it Rx (20# vest) in 49:16. Another example is buddy carries. Before CrossFit, I had trouble buddy carrying someone my own body weight, now I can buddy carry guys that weigh 100# more than me for a pretty significant distance/time.

Who is your favorite coach? They’re all great, and each of them bring something unique to the Box that makes WODing fun! Plus, all of them are very, very friendly, helpful, knowledgeable and most importantly, PATIENT.

PR's to mention? My improvement on Murph stands out the most.

W.O.D. 1.13.12

2012-01-12T22:00:00.011-05:00

3 Rounds for time of:
800 Meter Run
6 Handstand Push-ups
4 Ground to Shoulder Stones
2 Rope Climbs (20 feet)

Community Notes:
We are hosting some additional Sectional competition training on Saturday at 11:00AM. Anyone interested in competing in open sectionals is welcome.

Read:
Perspective is everything by Steph Vincent

Quote:
"It's what you learn after you know it all that counts."
-Attributed to Harry S Truman

Results:
Mike P 23:49 (box/stone?)
Mike S 26:02 (24"/90#/3C&9Pulls)
Gina 23:13 (box/30#?pulls)
Drew 27:26 (HS&PU/90#/Pulls)
Todd 29:10 (112#)
Lauren 26:24 (box/30#/Pulls)
Jay 32:18 (Stone?/Pulls)
Roni 24:22 (HS/30/Pulls)
Cindy 26:09 (Row/KneePU/30/RR)
Lee 17:10 (row/Box/60#/Pulls
Megs 25:20 (stinkbug/60#/CA)
Rebecca 17:52 (box/30#/Pulls)
Cline 27:31 (box/60#/4C&2Pulls)
Kevin B 22:24 (112#stone/15ft)
Mike V :)
Susan B 22:10 (30#stone/Ringdips/2 abmats)
Jordan 26:07 (90# stone/3 attempts)
Kara 25:30 (60# stone/3 attempts/ 3 abmats)
Steph 26:40 (holds/112#/pulls)
BO 24:31 (SB/60#/15')
Alexis 22:23 (SB/30#/pulls)
Olan 25:42 (2ab/112#)
Matt G 27:58 (SB/112#/pulls)
Luke 28:49 (SB/60#/pulls)
Vin 23:09 (175# Rx)
Ph 26:16 (SB/142#/pulls)
Kate w/ a K 25:42 (10ab/90#/15')

Diego 24:46 (box, pulls, 90#)

Travis 25:59 (45/AB, 112#, 10 ft)

Dan G 21:38 (box, 112#)

Dawn 25:40 (pulls/hangs, 17", 30#)

Jess C 29:58 (3AB, 60, 15ft+)

Tamas 32:27 (ABs, 112#, 15 ft)

Nina 37:23 (conf call, 2 AB, 15ft)

Sharon 33:38 (row, 90#)

Andrea 28:02 (stink bug, scale 30#)

Tim M 20:40 (112#, 15ft)

Joe C. 22:12 (2 AB, 112#, attempts)

Becky C 27:55 (AB, 30#, 15ft)

Tidmore 24:02 (1AB, 112#, 15ft)
Nathan: 26:05 (row, box, 30#, pull)
Katie Fin: 23:03 (row, box, 60, pulls)
Denise: 21:15 (row, abmat, 60, pulls)
Ben S: 23:11 (run, box, 90, climb/pull)
Patrick: 22:24 (Rx except rope, 112, climb and pulls)
Shoeless 30:08 (Rx, 112)
Erika 23:49 (row, box, 60, pulls)
Giovanni 27:10 (run, abmat, 112, climb and pulls)
Tony: 20:50 (run, Rx, 112, rx)
Sam B: 18:38 (run, paralettes, 60, Rx)
Miranda 27:34 (run, abmat, 90?, rx?)
Stasie 27:01 (run/row, plates/mats, 30, pulls)
Akeem: 26:54 (row, box, 112, pulls)
Randy: 26:22 (run, box, 112, pulls)
Borden: 29:50 (run, box, 112, pulls)
Faby: 30:50 (run, Rx, 112, rx)
Jason B: 21:38 (run, abmat, 142, rx--did you go 15 or 20?)
Nick: 28:29 (run, plate, 90, 15')

W.O.D. 1.12.12

2012-01-11T22:00:00.010-05:00

Happy Birthday Coach Tim!!

Filthy Fifty

For time:
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#/55#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

(compare to 10.13.11)

Read:
Reebok on a mission to get it's Employees Fit by Jenn Abelson - Boston Globe

Scaling UP a workout - Part II by C. Plentus

Quote:
You can teach a student a lesson for a day; but if you can teach him to learn by creating curiosity, he will continue the learning process as long as he lives.
-Clay P. Bedford

Results:
Rx
Mike P 30:11
Kristin T 24:15 (+45#PP)
L.P. 20:47 (GHD)
Olan 33:38
Kevin B 28:11
Keith B 32:52
Tim P 23:49
Mike T. 30:00 (+30"box)
Tim P. 23:49
Mike C 26:05

Scaled in some sorts or reps:
Justin K 36:08 KTE/Single Unders
Josh 32:31
Lauren 22:30 (25/50reps)
Elyse 35:52
Becca 35:27
Mark C 22:29
Andrea 20:52
Graeme 23:54
Kelli 21:27
Dan G 38:00
KSB 40:57
Ciera 41:33
Sarah W. 20:00 (20 reps)
Mike W 28:45 (25 reps)
Arin 40:45
Travis 35:48
Rob Ph 31:09
Sharon 38:00
Jen Sch 36:37
Kathleen 36:12
Joy 30:05
Joe C 37:33
Steph V 40:44

DC:
Tamas 34:09
Meg B. 31:42
Becky 41:15
Mel 30:01
Katie K 33:48
Gabe 29:55
Alison 28:36

Photos:

2012-01-11T10:31:00.002-05:00

Westside at CrossFit KoP

Are you interested in finding out more about KOP's Westside program?

Come to our **FREE** class on 1.21.12 (from 12-2)...and don't forget to sign up in MindBody.

We will have most of our regular Westside crew there to
talk about the program and do some Q&A with Donkey, and then we'll do a
Westside-style WOD. Come ready to sweat! May not last the full two
hours--it depends on the number of people who attend. We hope to see
you there!

And, congratulations to Tim H, who won the Westside Bodyweight Sled Challenge, finishing the 400m in a blazing fast 7:18. Congratulations, Tim!

W.O.D. 1.11.12

2012-01-10T22:00:00.007-05:00

Freddy's Revenge

5 Rounds for time of:
5 Push Jerk (125/185#)
10 Burpees

(compare to 1.18.11)

Quote:
"If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."
- George Matthew Adams

Results:
Rx:
Nina 8:49
Tony 8:40
Aimee 8:50
Cate 8:50/7:52
Jay E 7:08
Michael from SC: 8:02
Kurt: 8:53
Chris S: 7:54
Danny: 5:13

Scale:
Drew 10:14 (115#)
Mike S 11:57 (80#)
Manny 10:04 (83#)
Rachel 10:20 (73#)
Elyse 10:45 (85#)
Matt D 8:35 (95#)
Roni 8:50 (25#)
Jeff 11:06 (135#)
Cindy 10:36 (45#)
Kristin T 8:12 (105#)
Rebecca S 10:18 (75#)
Jim K 6:45 (105#)
Jon K 7:40 (95#)
Tidmore 6:44 (125#)
Heather 9:09 (45#)
Alexis 9:46 (50#)
Nicole S 9:42 (95#)
Andrea 12:22 (35)
Anja 9:16 (35)
Keith DNF
Kevin B 11:54 (165/155)
Susan 8:35 (85/75)
Conn 8:39 @ 135
Borden 8:39@123
JNa 8:20 @65
Akeem 8:52 @85
Schell 8:12@135
Charles 11:22 @90
Randy 11:30 @105
Diego 7:37 @95
Alison 8:30 @95
TimM 5:35 @115
Danielle H 7:47 @68
Dawn F 10:08 @63
Faby 6:04 @115
Conner 7:59 @155
Kathryn 9:28 @63
Krista 9:23 @55
Donkey 10:24 @95
Justin 11:35 @145
Nick 12:03 @145
Jess S 11:39 @65
Rob Ph: 7:49 @ 165
Brian R: 6:40 @135
Breanna: 7:21 @53 Push Press
Gina: 6:48 @53
Dorothy: 10:37 @95
Jackie 5:53@ 55/squats
Matt G: 11:57 @115
Amanda: 6:22 @ 45#
Becca: 8:16 @ 55
Kate K: 6:18 @65
Jen S: 7:49 @105
Shawn: 7:08 @ 135
Lam: 9:54 @115
Josh: 7:58 @135
Joe P: 8:28 @ 105
Steve: 8:59 @65
Patrick: 6:56 @ 135
Lizzie: 7:39 @45
Miranda 9:38 @100
Denise 7:51 @75
Dianne: 9:42 @53
Shoeless: 9:46 @145
Flounder: 10:38 @115
Megs: 6:46 @90
Travis: 8:48 @125
Kate Fin: 9:20 @65

W.O.D. 1.10.12

2012-01-09T22:00:00.006-05:00

...just tuck your knees!

Back Squat
3-3-3-3-3

Cash out:
Max height Box Jump

Read:
Scaling UP by C. Plentus.

Quote:
"When you lose, you're more motivated. When you win, you fail to see your mistakes and probably no one can tell you anything."
- Venus Williams

Results:
Kristin T 175# 3 rep/ 31 1/4inch box jump
Jay E 425/25.5"
Becca 95/33"
Manny 130/25"
Gina 125/21"
Heather 125/21"
Mike S 140/34"
Drew 275/36"
Kara 143, 28.5"
Chris T 155, 28.5"
Kevin B 185, 44"
Meg B 143, 25"
Kim 108, 33"
John C 275, 47"
Jen S 150, 165x1, ??
Keith 305, 47"
Tamas 225, 37"
Susan 155, 28.5"
Ciera 85 (fs), 17"
Joe 195/42"
Olan 255/44"
Dorothy 170/26"
Mel 145/30"
Breanna 95
Tim M. 255/44"
Jen Schmidt 85/26"
Kathleen 110/26"
Mike C. 315/44"
Justin 210/42"
Joy 110/30"
Travis 185/37"
Denise 145, 155 x 2/36"
Diego 215 (PR)/42"
Sandy 118/20"
Lindsey 115/24"
Mike P. 305 (PR)/36"
Joe P. 165/36"
Luke 265/42"
Chris S. 275/36"
Matt G. 245/42"
LP 130/36"
Nathan 83/30" (PR)
Steph 225
Conor 275/46.5"
Ditty 170/30"
Charles 165/36"
Faby 200/46.5"
Jess C. 145/38"
Jason B. 255
J-Na 110/25"
Tidmore 175/36"
Stasie 125/13"
Tracy 135/??
Nick 185/46.5"

2012-01-09T20:19:00.004-05:00

(we can't promise this, but what we can promise is...)

Super Sectional Saturday

If you are planning to compete in open sectionals and want to get some additional training in, meet us on Saturday at 11AM at the box. WOD announced at 11:00AM.

W.O.D. 1.9.12

2012-01-08T22:00:00.012-05:00

the warm up

B.A.C.'s all around today = B. A. M.

nice catch Vinny!

5 rounds of:
Row 250
20 Wallballs (14/20# to 10 feet)
5 Power Cleans (120/185#)

*Complete the round and then rest for the remainder of the round until the clock hits 5:00 minutes (10/15/10/25 minutes until all 5 rounds are complete). Score is total time completed for each round. (For example 2:20, 2:57, 3:00, 2:55, 2:53)

Quote:
"Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it."
- Johann Wolfgang von Goethe

Results:

7:00AM & 12:00PM

3:30PM

4:30PM

5:30PM

5:30PM cont'd

6:30 PM

2012-01-08T21:24:00.002-05:00

Have you noticed the bullietin board outside of the lobby bathrooms?

It's a place where you can...

Celebrate your own monthly PR's & achievements or challenge another athlete to their highest potential!
It's time to post a goal for 2012!

You can post a goal anytime during the year but be sure to fill in the "date achieved' when you accomplish it! If you haven't come up with a CrossFit goal for 2012, here's a quote from the CrossFit Goal Setting Blog to help you out....

Before developing goals, ask yourself the following questions:

1) What is SO important about this goal that I MUST accomplish it?
2) What excites me about the accomplishment of this goal?
3) How will the quality of my life improve once my goal is accomplished?

Quote:
“You have to have passion for the goal. You need to select goals that fire you up, that provide you with an intense amount of motivation, inspiration and direction. You should be so fired up about them you can barely fall asleep at night because you can’t wait to get up and go about achieving them.”
- Greg Amundson

W.O.D. 1.8.12

2012-01-07T22:00:00.004-05:00

T & P Adventures (Take 2)

Meet and park at Frosty Falls at 9:00AM for an adventure workout with Coaches Tim and Plentus. There are no regular CrossFit classes this weekend, sorry for any inconvenience.

CrossFit Kids class at 2:30 and Steve's Club KoP at 1:30 will occur outdoors. Meet Steph in front of the gym.

Quote:
"Never forget that life can only be nobly inspired and rightly lived if you take it bravely and gallantly, as a splendid adventure in which you are setting out into an unknown country, to face many a danger, to meet many a joy, to find many a comrade, to win and lose many a battle."

-Annie Besant English Peace and Social Justice Advocate

WOD:
max reps in 90 seconds at 4 stations: sled drag (90#/50#)
sit ups
squats
push ups
3 rounds total, 1 min. rest in between rounds

Results:
Ditty 366
Matt 312
Elyse 418
Lynne 416
Jess 455
Dorothy 470
Erika 377
Jen S 414
Ben 336
Rhonda 422

W.O.D. 1.7.12

2012-01-06T22:00:00.006-05:00

T & P Adventures (is baaaack!!!)

Meet and park at Frosty Falls at 9:00AM for an outdoor adventure workout with Coaches Tim and Plentus. There are no regular "indoor" CrossFit classes this weekend, sorry for any inconvenience.

Community Notes:
Crossfit KOP member, Joe Comly will be hosting Oms for Homes II – a yoga fund raising party – on Saturday February 4, 2012 to raise funds for Rebuilding Together Philadelphia. RTP is a local non-profit organization that provides critical home repairs to low-income homeowners in Philadelphia. All are welcome, regardless of your level of ability (or flexability). If you are interested please contact Joe at jcomly@comcast.net or Click here to read the flyer.

Quote:
"Adventure isn't hanging on a rope off the side of a mountain. Adventure is an attitude that we must apply to the day to day obstacles of life - facing new challenges, seizing new opportunities, testing our resources against the unknown and in the process, discovering our own unique potential."

-John Amatt organizer and participant in Canada's first successful expedition to the summit of Mt Everest.

WOD:
Teams of 2 or 3 had to complete 4 rounds of: 100 kb swings and 100 stumpjumps, and 1 Novaloop run WITH the kb.

Results:
LP/Megs/Ditty - 25:20 (35#)
Faby/Giovanni - 26:44 (35/55) 3rnds
Jen S/Meg B/Howard - 28:30 (35)
Becca/Roni/Jen - 25:54 (18)
Mel/Mrs. Peterson/King - 25:44 (18/35/55)

W.O.D. 1.6.12

2012-01-05T22:00:00.007-05:00

A double under blurrrrr

the contemplation of the Deadlift

Welcome to Matt G!

Deadlift
5-5-5-5-5

then
3 Rounds for time of:
50 Double Unders
10 Deadlifts (185/275#)

Read:
What Malcolm Gladwell has to do with Olympic Lifting by C. Plentus

Quote:
"Just don’t give up trying to do what you really want to do. Where there is love and inspiration, I don’t think you can go wrong."
-Ella Fitzgerald

Results:
Alexis 125#, 8:34(75#/SU)
Peter Form, 11:09 (95#/SU)
Drew 305# PR, 11:07 (185#/SU)
Mike P. 340# PR, 11:20 (DUA)
Jen S. 200# PR, 9:17 RX
Cindy 105#, 7:08 (55#/25StepUps)
Jeff 275# PR, 10:15 (185#)
Manny 170# PR, 8:37 (125#/SU)
Lam 185#, 6:59 (185#)
Becca 135#, 7:59 (95#,DUA)
Pat 245 PR, 14:03 (165#)
Rebecca S. 185#, 10:28 (135#)
Mike S. 175#, 10:50 (135#/SU)
Gina 135#, 9:52 (?#/DUA)
Susan 175, 7:25 @ 145
Jonathan, form :) @ 95
Mark C 165, 9:44 @ 125 20DUA
Kara 173, 9:52 @ 135
Chris T 125, 9:57 @115
Ciera 195, 11:53 @155 25DUA
Sharon 185, 12:20 @95
Dan G. 305, 8:14 @ 185
Keith 275, 4:01 @ 185
Kevin B. 275, 8:10 @ 185
Matt G 175, 11:12 @ 135/115/100SU
Jess C 175, 12:20 @ 135
Mark B 230, 7:12 @ 185
Andrea 105, 4:50 @ 65 (50SU)
Tamas 315, 9:50 @ 225
Laura 185#, 3:47 (135#)
Jackie+1 133#, 7:12 (83#/Row)
Brian 265#, ouchie
Olan 325#, 10:29 RX
Brianna 85#, 7:10 (75#/SU)
Plentus 355#, 6:20 RX+ 315#
KSB 165#, 8:35 (95#?)
Travis 305#, 7:59 (225#SU)
Joe 255#, 8:05 (165#/DUA)
JB 235#, 7:53 (100SU/185#)
Luke 65 (form)/11:45
J.Na: 175/14:44
Flounder: 275/12:15
Sandy 145 PR / 7:55 @125
Steph V: 295 PR/ 12:19
Nathan 55 (form) / 5:40
JZ 265 / 5:57 @185
Denise 195 / 11:03
Jerry 295 (form) / 8:43
Rachel 113/ 11:11
Jay E: 425/14:36
Diego 255/ 10:25
Borden 315/ 9:33
Sam B 135 (form) / ???
Stasie: 133/9:20 @103
Becky 175/ 11:42
Miranda: 205/ 7:21
Giovanni 315 (PR)/ 10:36 @215
Faby: 255/ 9:11 @215
Krista 133 / 12:18
Shoeless 355/ 13:29
Randy 255/10:20 @155
Nick 175 / 11:34
Charles 225/7:08 @155

W.O.D. 1.5.12

2012-01-04T22:00:00.010-05:00

Elyse

Dawn

Keith

"Nancy"
5 Rounds for time of:
400 meter run
15 reps Overhead squat (65/95#)

or

rowing "Nancy"
5 Rounds for time of:
500 meter row
15 reps Overhead squat (65/95#)

Video:
"Form Vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]

Community Notes:
Open gym is tonight from 5:30-7:30PM, Steve's Club Team WoD goes off at 6:30PM.

Laura will be there from 5:30-6:30PM to brief the "NO sugar Detox" nutrition challenge.

T & P Adventures will occur on Saturday & Sunday at 9:00AM - dress appropriately, these occur outside; no regular classes this weekend due to the Level 1 Trainer course we are hosting.

Quote:
"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly."
-Stephen R. Covey

Results:
"Nancy"
Rx:
Mike T. 23:00 +115#
TP 16:44 + 115#
Jay E 21:06
Keith 18:02
Cate 15:12
Aimee 15:21
John C. 15:24

DC:
Nina 15:37 65#

Scaled:
Kevin 16:57 75#
Meg B. 14:47 22#
Susan 17:33 45#
Elyse 21:26 55#
Dawn 27:04 35#
Panos 15:10 85#
Clay 16:20 65#
Amanda 16:50 35#
Megs 17:23 65#, push jerk
Lam 19:19 65#
Joe C. 17:25 45#
Travis 16:34 75#, DC
John K. 16:03 75#
Arin 16:22 35#
Jen Schmidt - 23:05 25#
Matt D. - 20:32 65#
Rebecca - 19:25 15#

Rowing "Nancy"
Rx:
Dorothy 17:03
Kristin T 16:13
Laura P 17:10
Olan 21:45

Scaled:
Becca 20:09 45#
Dianne 21:36 35#
Lauren 20:04 25#
Ciera 22:00 22#
Sharon 22:56 PVC
Donkey 20:46 DC

M.L.K. Day

2012-01-04T19:38:00.006-05:00

On Martin Luther King Day, January 16th our Steve’s Club KoP will be participating in a day of service. The kids will be writing letters/making cards for the service men and women of Kandahar CrossFit in Afghanistan. Following which they will complete the same hero WOD that Kandahar CrossFit will doing that day. This project will be a great opportunity for our kids to connect with their Steve’s Club value of "Community".

We have asked Kandahar CrossFit what it is that their members can really use. Their reply was, "chalk". Apparently they go through it much faster than they can get it through government funding.

We are asking for CrossFit KOP members to support the project by donating money to purchase letter/card making supplies, postage and chalk. Please place cash or checks made out to 'Steve's Club King of Prussia' in the envelope at the front desk. Thank you in advance for your support!

Click HERE for our flyer on the event.

W.O.D. 1.4.12

2012-01-03T22:00:00.006-05:00

Complete a one minute rotation at each station:
Air Dyne Bike
Dumbbell Push Press (15/35#)
Kettlebell Swing (35/55#)
Calorie Row
Med Ball Clean (14/20#)
SumoDeadlift High Pull (55/75#)
Double Under
Hang Power Clean (55/75#)
Overhead Squat (one arm) Kettlebell (35/55#)
Box Jump 20-21"/24-25"
rest one minute
...then complete the station rotation one more time

Your total score for the workout will be the number of reps completed at every station with the exception of the Air Dyne, the row and the double under. These stations are inserted into the workout to make you tired but we fully expect you to go ALL OUT on these stations because after all...you are CrossFitters! Feel free to yell at people that you feel are "dogging it". Count your reps on a running total for remaining stations.

Read:
The Fat Trap by Tara Parker

Q&A with 17 yr old CrossFitter Darby Nelson by S. Vincent

Community Notes:
Thursday Jan 5th is the last day to sign up for the Post Holiday Sugar Detox Challenge and save $10. The challenge is starting THIS Saturday January 7th and runs for 3 weeks until Saturday January 28th! If you want to learn more about the challenge to see if it's right for you - stop by and ask Laura a question (or 2 or 3) during Thursday's Open Gym between 5:30 and 6:30pm and get a recipe to help get you started too. Can't make it but still have questions, email her at laurapappashealth@gmail.com.

The challenge is a great way to start thinking about your food and how it impacts your mood, energy, and training. It's not Paleo or Zone, but if you are currently following either of those diets you can stil do the detox. When you sign up for the challenge you will receive a 20+ page workbook that includes details on the challenge, information on where to find sugar in your foods and why you want to avoid it, a healthy (challenge focused) shopping list, detox supplementation ideas, food journal, and more!

Open Gym is this Thursday, 1/5 and runs from 5:30PM until 7:30PM, anyone interested in coming out to partner with one of our kids from Steve's Club - see you at 6:30PM for another team WOD.

Quote:
"Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them."
- Vaibhav Shah

Results:
Paul 125 (scale)
Nicole 191 (scale OHS)
Mike P 252 (35# OHS)
Pat 182 (35# OHS)
Manny 133 (scale)
Gina 180 (scale)
Jeff 151 (35/25 PP and 45/35 OHS)
Cindy 187 (scale)
Nina 292 RX + 25PP
Rebecca S 203 (17# OHS / 26.5KB)
Alexis 154 (scale)
Drew 129 (35#OHS / 35KB)
Timmy 284 rx
Susan B 180 rx
Jordan 105 first round, lost count (scaled)
Ciera 155 (scaled)
Sharon 201 (scaled ohs)
Barb 152 (scaled)
Jonathan 169 (scaled)
Conor 224 scale
Conn 275 scale
Ernie 286 scale
Sam B 243 Rx
Kristin T 313 Rx
Kate K 239 scale
Dan Faby 244 Rx
Jason Balmer 300
Diego 184 scale
Sarah J 214 scale
Stasie 171 scale
Rachel 187 scale
Randy 167 scale
Giovanni 182 scale
Heather 258 scale
Tony 352 Rx
Kathryn 217 scale
Vinny 215 Rx+
Plentus 202 Rx+
John C. 248 Rx
Kathleen 214 scale
Roni 238 scale
Gabe 212 scale
Chris NZ 219
Rob Ph 225 Rx
Brian R 247 Rx
Byrnsexy 246 Rx
Jackie 218 scale
Clay 250 Rx
Tamas 242 Rx
Kurt 270
Travis 244
KSB 226 scale
Joe C 191
Amanda 211 scale
Fab 210 scale
Joy 224 scale
Miranda 302 rx
Flounder 204 scale
JZ 204 scale
Danielle 196 scale
Patrick 251 Rx
Alison 310 Rx
Howard 186 scale
Sandy 258 scale
Denise 234 scale
Chris S 227
Katie FM 233 scale
Tidmore 199 Rx

2012-01-03T14:21:00.006-05:00

2011 Open Sectionals

It’s that time of year again and I do not mean making resolutions...I mean competing in the CrossFit Games Open Sectionals. Last year, CF KoP had over 30 members participating throughout the Open. Everyone was competing for a different reason but in the end everyone had a blast. We encourage each of our members to consider participating in the Open. You will find out a lot about yourself and you just may be able to help the team. Last year, several of our members, that were not on the Regionals team, recorded a score in an individual Sectionals workout that helped the team place high in Open Sectionals. It truly was a total gym effort and I hope the same thing happens again this year. For those that were not members at the time, the gym was FULL of intensity and it was without question something I looked forward to every week.

Last year, we decided to let the CF programming chose for us. The top three men and top three women from Open Sectionals comprised our Regional team for 2011. This year will be slightly different; we will take the top 6 men and top 6 women from Open Sectionals and they will compete against one another in the Regional WODs from 2011 to determine the top three men and women to comprise the 2012 CF KoP Team. There are several reasons for this…

1) The Sectionals occur over 5 weeks but at Regionals you may be asked to do 3 or more workouts in one day and we need to know how you can perform in that environment.
2) The Regional workouts from last year comprise high level skill and strength movements…two things that continue to be present in CF competitions at higher levels but may be absent at lower levels.
3) This gives everyone more time to work on your weaknesses if you have not been doing so already.
4) In the unfortunate event that a high level member gets hurt during Regionals, this would be an opportunity for them to prove their potential.

If you remember the workouts from Regionals, you should become proficient in ALL of the following: HSPU, Heavy Thrusters, Heavy Deadlifts, High Box Jumps, Heavy Snatches, Muscle-Ups, etc. We offer 4 Strength classes weekly, Monday/Friday 7:30PM, Thursday 5:30PM & Saturday at 11:00AM, these should be used as competition classes for training and strength building prior to the "open" secionals.

If there are any questions related to Open Sectionals or the CF KoP Team, please see Jason at the gym.

W.O.D. 1.3.12

2012-01-02T22:00:00.007-05:00

Thruster
1-1-1-1-1-1-1

then:
for time
12-9-6
Thrusters (65#/95#)
Burpees over the bar

Quote:
"Don't mistake pleasure for happiness. They are a different breed of dogs."
- Josh Billings

Results:
Dianne 95#, 7:57
Nicole S 100, 5:47
Jay E 225, 4:03
Rebecca 80, 6:34(55#)
Manny 120, dnf(65)
Dorothy 110, 4:09
Drew 155, 7:04
Kristin T 110, 4:14
Pat P 165, 5:59
Mike P 155, 4:05
Rhonda 50, 5:39
Susan 97.5, 5:00 RX
Tim M 185, 3:15 RX
Becky C 83, 7:49 RX
Meg B 93, 5:31 RX
Kara 90, 6:05 65/55
Chris T 90, 5:50 55
Kenny from AZ 205, 2:36 RX
Becky from AZ 140, 2:36 RX
Tori 3:43, sub walking lunge
Tim P 175, 2:47 rx
Cate 135, 3:15 rx
Aimee 130, 3:03 rx
Conor 195, 4:04 Rx
Jess S. 83, 8:48 (55#)
Jess C. 100, 6:10 Rx
Stasie 65, 6:05 (45#)
Tony 215, 3:14 Rx
Jason B. 175, 3:40 Rx
Luke form, 7:55 (65#)
Nick 125, 5:29 (75#)
Jerry 165, 4:26 Rx
Danny 225, 2:15 Rx
Miranda 130, 4:19 Rx
Ditty 110, 6:42 Rx
Diego 150, 5:26 Rx
Nathan 35, 6:04 25#
Laura 105, 4:59 Rx
Flounder 115, 5:52 73#
J. Schmidt 60, 9:01 35#
JZ 135, 4:39 75#
Chris S. 205, 4:12 Rx
Shoeless 180, 4:14 Rx
Shawn 185, 3:51 Rx
Alison 110, 5:09 Rx
Faby 145, 5:14 Rx
Denise 105, 6:19 Rx
Rachel 65, 6:51 Rx
Sandy 75, 7:01 55#
Mike V. 245, 2:21 Rx
Vinny 205, 3:01 Rx
Jason L. 195, 4:05 Rx
Mel 100, 4:39 Rx
Arin 65, 5:53 55#
Byrnsie 160, 5:23 Rx
Kurtis 165, 8:01 ROM
Steph V. 140, 4:48 63#
Olan 185, 4:00 Rx
Keith 205, 4:10 Rx
Ernie 135, 3:40 70#
King 155, 3:23 75#
Dan G. 145, 6:01 Rx
Kate K 88, 5:14 Rx
Gina 78, 5:40 55#
Sharon form
Mike Fab 195, 5:02 Rx
Clay 185, 3:50 Rx

W.O.D. 1.2.12

2012-01-01T22:00:00.007-05:00

You are signing up for the "Open" ---right?

"Angie"
for time complete
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

(compare to 7.13.11)

Reminder:
This weekend we are hosting a Level 1 CrossFit Trainer Course therefore there will be no classes held at the gym. We will be hosting T&P adventures at 9AM on both Saturday and Sunday--meet and park at Frosty Falls. This is open to Members and friends and family.

Quote:
"Worry never accomplishes anything. When you have a problem, it is best to concentrate on the solution to that problem, not the problem itself."
-Thomas D. Willhite

Results:
Rx:
John C. 21:51
Mike T. 18:51
Chris (NZ) 24:19
Mike P. 20:52
Brian R. 25:18
Dorothy 22:40
Shawn 26:49
Byrnsie 19:59
Tamas 22:16
Dan 28:47
Laura 16:19
Keith 27:27
Olan 24:11
Gabe 25:14
Tim M. 18:15
KT 24:23

DC:
Jay E. 27:14 DC -pullup rom
Conn 32:09
Patrick 23:51

Scale:
Steph V 36:56 mf
Doug D 38:17 1/2 reps band
Lam 34:44 band
Becca 36:56 band
Roni 14:10 1/2 reps, 25:20 75 reps jump
Ditty 37:05 band knees
Ciera 33:30 knees, jump, ab
Beth O 33:35 knees band
Susan B. 31:00 mf
Kathleen 29:33 ab/red
Becky 34:25 DC -depth
Lauren 13:10 1/2 reps, 21:31 75, jump
Barb Z. 33: 21 band
Jason L 11:17 1/2 reps
Mel 10:52 1/2 reps
Ph 24:41 band
Megs 8:38 1/2 reps
Diego 14:48 1/2 reps
Jna 29:40 band
Jordan 13:20 band
Mike S. 32:03 MFband
Sharon 20:56 1/2reps sub bj
Shoeless 13:01 1/2 reps
Josh S. 26:05 MFband
Liz 28:23 band
Katie V 23:02 green band
John S 26:45 5 x 20 rounds, green band
Kate K 22:01 green, knees
Jerry 26:20 box
Randy 33:19 band, knees
Borden 33:05 gr band
Conor 28:37 band
Miranda 15:30, 1/2 reps
Jeff 11:34, 1/2 reps
KSB 29:33, knees
Alison 18:06, green
Luke 19:21, 1/2 reps, black
Sean S. 23:14 snake
Mark B. 13:16, 1/2 reps
Krista N. 17:00 1/2 reps, band knees

Photos:
Josh S.
3:30PM - early happy hour?!

Welcome to Roni - first class!
John C, Mike T, Ditty and Chris from NZ battle with the pull-ups
Warm up fun!

2012-01-01T11:25:00.004-05:00

Post Holiday Sugar Detox Challenge

In this 3 week challenge you will:

* Have more energy
* Learn how to find where sugar hides in many foods that you think don’t have sugar
* Learn how sugar impacts you and your mood
* Lose a few pounds…
* Feel better

Cost:

Now through January 5th $40
Click here to register for the challenge

As part of the 3 week challenge you will get:

* Packet to get you started with information on the challenge, shopping list, and information on how to find sugar in foods
* Weekly email with tips to help support your detox
* Supplemental recipe ideas
* Email support from Laura for any of your questions / follow up questions from the materials
* Access to the Facebook Group: Sugar Detox Challenge - Laura Pappas Health to share community success, struggles, and ideas
* Bonus: Weekly Group conference call (if interest is here, we’ll schedule it!)
* Bonus: 20 minute call with Laura during the challenge
* Bonus: Weekly Food journal support and commentary

Additional Items to help support you in the challenge:

* Grocery Store Tour to help get your kitchen stocked and ready to go (sign up for the challenge and contact me for a discout code, reduced to $35 as part of the challenge – regular prices $50) - Sunday January 8th at 11am at Wegmans in Collegeville
* Additional 30 minute one on one coaching session with Laura ($30 as part of the challenge)
* All Crossfit KoP members will also receive the opportunity to get body fat analysis and measurements at the start and end of the challenge.

W.O.D. 1.1.12

2011-12-31T22:00:00.007-05:00

CLOSED for New Year's day

Post to comments:
Your goals for 2012.

Quote:
"The power of imagination makes us infinite."
– John Muir

W.O.D. 12.31.11

2011-12-30T22:00:00.009-05:00

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

"BULL"
Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Results:
Jack 46:47 Rx
Jay E. 91:15 Rx
LP 41:38 (65)
Danny 44:51 (95)

"little BULL"
Two rounds for time of:
100 Double-unders
95/65 pound Overhead squat, 50 reps
50 Pull-ups
Run 800 Meters

Results:
Chrissy 35:28 45#
Nicole 37:20 45#
Kate K 31:25 53#/G
Jess C 49:10 45#/MF
Jeff/Cindy 27:30 (75#/15#/jump/row)
Pat 44:10 (95#/G/DUA)

"baby BULL"

Two rounds for time of:
50 Double-unders
95/65 pound Overhead squat, 25 reps
25 Pull-ups
Run 400 Meters

Results:
Alexis 24:01 35#
Kathleen 26:40 35# Red
Cate 16:34 95# mens Rx
Aimee 16:46 95# mens Rx
TP 19:39 Rx + 135#
Nicole S. 28:27 DC
KSB 29:13 55
Joy 21:21 35/Red

Class time:
10AM ONLY

Notes:
Donations to the Wounded EOD Warrior Foundation will be collected as we help LCDR Jack Ryan conquer his 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days!

Quote:
"The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be."
– Horace Bushnell

Photos:

W.O.D. 12.30.11

2011-12-29T22:00:00.003-05:00

OPEN GYM
1PM-4PM

Read:
2012 Anti-Resolutions by L. Pappas

Quote:
"Good things happen when you meet strangers."
-Yo-Yo Ma

W.O.D. 12.29.11

2011-12-28T22:00:00.009-05:00

Handstand Push-ups

Ring Dips

& Push ups

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."-Erin Taylor

Quote:
"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
– Henry David Thoreau

Results:
Rx:
Sam B 9:41
Tony 11:17
Aimee 16:30
Kevin B. 19::53
Keith B. 19:51
Faby 20:40

DC:
Mike T 17:14
Ernie 18:36
Time M. 22:33

Scale:
Jen S 21:32 - abmat+35#/mental floss
Mike P 18:20 - 24"box
Kristin T 20:38 scale
Rebecca 22:15 24"/grn band/knees pu
Dianne 21:24 - 21"box/black band/knees pu
Lauren 21:42 21"box/Bands/knees pu
Katie V. 15:16
Schell 22:20
Kurtis 24:05
Mark 20:32
Jess C. 17:38
Sharon C. Scale WOD
Laura 17:37
Christie 14:34
KSB 20:03
Kate K. 16:35
Alexis K 16:50
Tidmore - 13:43 (scale)
Becca - 13:15 (plates,green,knees)
Lam - 21:26 (25", green)
Joy - 15:03 (green,plates,knees)
Kathleen - 14:03 (green,21")
Rachel - 21:16 (24", black, knees)
Diego - 15:11 (30", blue+black)
Dan G - 17:06 (30",green)
Chuck H. - 19:50 (box,band,knees)
Flounder - 14:04 (24",green+black)
Steph V - 21:26 (HS att,green)
Travis - 18:04 (plate,band)
Jess S. - 16:19 (box,black,knees)
Brian R. - 16:27 (plate,DC dips)
Steve P. - ouchie

W.O.D. 12.28.11

2011-12-27T22:00:00.009-05:00

7 Rounds for time of:
7 Hang Power Snatch (75#/115#)
10 GHD Sit-ups
50 Air Squats

(Cate 15:34, Aimee 15:35, Jason 26:44)

Community Notes:
Wednesday (12/28) - Regular class schedule
Thursday (12/29) - Regular class schedule
Friday (12/30) - OPEN gym from 1-4PM (no regular classes)
Saturday (12/31) - 10 AM Hero WOD -Bull (or little "Bull")
Sunday (1/1) - CLOSED for New Year's Day
Monday (1/2) - Resume regular class schedule

Details about Hero WOD Saturday:
LCDR Jack Ryan is participating in a 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days! He happens to be in KoP for the new year. For every workout completed, Jack will donate $1 to the Wounded EOD Warrior Foundation. Please visit Jack's blog: www.66herowodsin3months.blogspot.com to view his progress and get more information concerning the Wounded EOD Warrior Foundation.

We invite all CrossFit KoP members to join this mission and support Jack as he completes "Bull" in honor of this event. Donations in support of Jack's efforts will be accepted by CrossFit KoP on behalf of the Wounded EOD Warrior Foundation. Thank you for your support!

At 10AM we will host our "Bull" and little "Bull"

Video:

"We Refuse To Be Another Statistic" by Steve's Club - video [wmv] [mov]

Quote:
"Try not to become a man of success but a man of value."
– Albert Einstein

Results:
Jay E - 24:41 Rx
Jen S - 21:29 (65#)
Rebecca S - 21:31 (35#)
Dianne - 33:51 (53#,-50 squats)
Nick - 32:00 (95#,ab mat)
Pat - 35:03 (75#, ab mat)
Keith 23:50 rx
Nicole 14:01 (55, abmat, 1/2 squats)
JB 23:38 (75, 1/2 squats)
Sharon 30:03 (30)
Doreen 22:49 (55, abmat)
Chris from NZ 19:07 (95, abmat)
Katie V 26:44 (53)
Sarah 15:55 (45, 1/2 situps, 1/2 squats)
Ciera (53, abmat)
Kevin B 21:31 (95)
Meg B 20:18 (53)
Alexis 20:26 (35, abmat)
Jim 24:04 (95)
Christie 19:55 (45, good mornings)
Dave S 95# (DC) 24:58
Ray H 75# 22:47
Rich H ??
Joe C 26:28
Mark ??
Dorothy 19:42
Kate K 43# 17:55
Megs 55# GHD 19:07
Gabe 22:53
Alison 45# GHD 20:03
JZ 75# 22:16 (25 squats)
LP 65# GHD 17:27
Rob Ph 115# Abmat 22:57
Joy 22:07 35# Abmat
Denise 55# 20:30
Miranda 65# GHD 20:44
Travis 75# 20 Abmat, 25 DU
Patrick 95# 21:22
Arin 50# 22:34
Luke 20:15 33, ab
Dan G 18:26 33, ab
Kate C. 15:16 75, half squats
TP 17:05 half squats
Vinny 21:18 Rx
Kristin T. 19:41 65
Conor 23:56 95
Dan 25:34 95
Danielle 24:18 45, ab
Akeem 24:25 15db, ab, half squats
Kathleen 23:46 35, ab
Ernie 22:44 100, ab
Borden 24:15 75, 3/7ths GHD
Conn 25:49 75, ab
Josh S. 21:51 95, ab

W.O.D. 12.27.11

2011-12-26T22:00:00.009-05:00

Joe

Sean

Chuck

Vinny

"Power to Resist Force"

3 Station Rotations

1) Max load on Yoke (30' carry)

2) Max load for 5 consecutive overhead step-ups (24/20")

3) Max reps of weighted ring rows (weight vest)

Coaches Notes:

1) The yoke weighs 200 pounds when unloaded. If this weight is too much for the athlete, they can use a weighted barbell for a similar stimulus. When going heavy on this technique, it is important to hold your breath while walking...think full soda can.

2) The movement is as simple as it sounds. Get a load over head with ACTIVE shoulders and step up onto a box...then step off and repeat FOUR more times. Increase in weight every set to find your max. If you have never done this movement before, please start with a low box and a light weight.

3) In this movement, the bottom of the ring should be one fist's distance above your outstretched hand while laying flat on your back (fingers extended). For the repetition to count, you are not allowed to kip and the rings must make PHYSICAL contact with your torso. It is extremely important to keep an extremely tight core. To scale the movement, move the rings further up so more of your weight is supported on your feet.

Quote:

"Strength does not come from physical capacity. It comes from an indomitable will"

Mohandas Ghandi

Results:
Dianne - 123#/35#/1 (13#)
Mike P - 400/45#/18 (20# rx)
Pat P - 280/45/9 (21#)
Mike S - 290/35#/4 (20# rx)
Kurtis 660/15/2
David 380/65/11(18)
Christine 290/45/5(20)
Chip 450/75/12(18)
Chris T 250/55/5
Drew 500/65/5(12)
Becca 250/55/1(18)
Lam 380/75/5(12)
LP 250/80/4(18)
Scott P 470/105/15
Luke 470/105/4
Erika 310/60/6
Patrick 380/115
Kate 340/65/5
Sam B 250/55/15
Oleg 470/65/15
Nicole S 250/33/2
JZ 350/75(20")/11
Jay E 600/95(20")/7
John C 470/115/18
Steph 380/43/form
Denise 250/55/3
Sean S 350/85(21")/5
Giovanni 470/95/11
Vincent 400/65(20")/6
Olan 470/65/12
Chuck 290/75/9
Jess C 250/63/4
Vinny 470/115/17
Joe 580/75/10
Sharon 250/PVC/3
Aim 300/73/9
BO 250/75/3
Tony - 420/105/10
Schell - 510/45#(20)/8
TP - 420/75/21
Sarah - 210/40/10 (no vest)
Sandy - 210/40/2 (no vest)
Diego - 300/55#(20")/10
Conor - 550/95/8
Nick - 380/95/10
Akeem - 450/45/6
Rebecca S. - 270/45/16 (scaled)

W.O.D. 12.26.11

2011-12-25T22:00:00.005-05:00

WOD

Flounder on Push-ups

Jumpers

Swingers

Rest-ers

12:00 Team WOD
(friends and family are welcome)

Team WOD
AMRAP in 26 minutes
5 person teams complete the following . . . . while one team member is doing a shuttle run, each other team member is doing kettlebell swings, box jumps, pushups or resting . . . rotate on the "shuttle sprints" score is total reps of the KBS, BJ's and Push-ups

Quote:
"The key is to keep company only with people who uplift you,
Whose presence calls forth your best."
-Epictetus

Results:
Amanda, Becca, Jamison, Ronnie, Kathleen, Mark B = 1412
Meg, Rory, Mike, Christine, Jeff= 1489
Vinny, Tony, Sarah, Kelli, Flounder = 1387
Kevin B, keith, Olan, Kathie, Kara= 1341
Megs, Kate C. Kristin T, Dorothy, Mike P= 1515
Patrick, Joanne, Joe C. Travis, Mickey, Michelle=1393
Rhonda, Lynne, Lauren, Dan, Joe = 1442
The Z's- Kit Z, Steve Z, Ali Z, Christina Z, JZ = 1194
Jeff, ,Jay E, Tori Pete, Steph V. = 1315
Laura, Sara, Ron, Sandi Joe = 1481
Jna, Arin, Erika, KSB, Vere = 987
Cline, Joe, Randy, Kelly, Mark = 1085

W.O.D. 12.25.11

2011-12-24T22:00:00.004-05:00

Merry Christmas

Rest Day
(CrossFit King of Prussia is closed today)

Tomorrow (12/26) we will offer Team WOD at 12:00 NOON - Friends and Family are welcome.

Quote:
"Christmas is love in action. Every time we love, every time we give, it's Christmas."
-Dale Evans

W.O.D. 12.24.11

2011-12-23T22:00:00.003-05:00

CLOSED for Christmas Eve

At home WOD:
100 Burpees for time
OR *advanced 200 Burpees for time
(post time to comments)

Quote:
"From home to home, and heart to heart, from one place to another
The warmth and joy of Christmas, brings us closer to each other.
-Emily Matthews

W.O.D. 12.23.11

2011-12-22T22:00:00.012-05:00

Welcome Chris From New Zealand!!

Organized Chaos = 12 days of Christmas

Running to the walls (on the first round or two)

Mike P. over the wall

Katie V. overhead

Chloe learns to log the results...

little Byrne rides the airdyne

A visit from Kit

12 Days of Christmas at CrossFit KoP

1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Wall Ascents & 1 Deadlfit...then 3 Ring dips & 2 WallAscents & 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.

(compare to 12.26.10)

We are open from 1-4PM for you to come and give this a go. We will not be running regular class times today, only 1-4PM.

Read:
Top 5 Reasons you need GHEE in your lifeby C. Plentus

Watch:
CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]

Quote:
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."
– John F. Kennedy

Results:
Rx:
Aimee 33:03
Cate 39:13
Kate C 41:16
Mike P 55:53
Mike T. 45:54
Keith B. 60:25
Olan 53:38
Tidmore 50:24
Kevin B. 62:32
Jen S. 50:40
Kit 40:40
Tid/REd 35:02 (team of two, x2)

Scale:
Katie V 61:59
Kristin T. 45:45
REbecca 54:11
Chris (NZ) 63:45
Schell 83:56
Gabe 59:56
Flounder 56:28
Pete (NC) 55:00
Mike S. 41:50-10days
Jordan 41:50-9days
Dorothy 59:48
Kathleen 60:34
Ciera 69:28
Denise 57:49
Joe C. - ouchie
Rhonda 58:38
Lee 56:15
Ken 69:42
Dan G. 64:38
Sean S. 56:15
Patrick P. 51:56
Rachael 66:19
JNa 70:47
Jess C. 62:00
Joy 60:04
Alexis 60:57
Mike W-11 days
Sarah W-8 days
Travis 74:49
Nick C 71:36
Stasie 75:00
Meg B. 55:40
Diego 57:00
Megs 54:30
Laura 51:25
Jay E 53:58
Kate K 48:50
Justin K 40:50 - 10 days

W.O.D. 12.22.11

2011-12-21T22:00:00.007-05:00

Alison

J-Na

3 Rounds for time of:
500M Row
15 Hang Power Cleans (75#/115#)
15 Thrusters (75#/115#)

Community Reminder:
Tomorrow we will be hosting the 12 days of Christmas WOD from 1-4pM (ONLY); there will be no other classes run on 12/23. This WOD will run throughout the 3 hours, we will start you based on arrival time. Be prepared, it's a chipper!

Quote:
"Money is the most envied, but the least enjoyed. Health is the most enjoyed,
but the least envied."
– Charles Caleb Colton

Results:
John C 18:05 Rx (+ some extra rowing)
Lauren 17:33 25#
Jay E 15:26 Rx
Dianne 19:08 45#
Kristin T 14:50 Rx
Rebecca 17:34 43#
Oleg 18:36 95#
Will 16:28 Rx
Ciera 21:13 33#
Kate 17:25 Rx
Jess C. 20:14 55#
Tim P. 21:33 Rx + 135#
Chip 19:28 75#
Beth O 17:41 35#
JNa 19:01 55#
Alison 20:05 Rx
Aimee 12:50 Rx
Olan - 19:33 (run)
Elyse - 16:48 (53#)
Steph - 15:13 rx
Ernie - 16:21 (95#/Run)
Shawn - 17:38 rx
Tim H - 17:43 (95#/run)
Becca - 20:41 (45#)
Denise - 16:38 (55#)
Lam - 20:23 (65#)
Mike F - 17:49 (run)
Katie FM - 18:05 (50#)
Travis - 20:47 (95#)
Rachel R - 19:04 (55#)
Dan - 19:32(95#)
Stasie - 21:15 (45#)
Rachael - 19:50 (45#)
Shoeless - 22:56 RX

W.O.D. 12.21.11

2011-12-20T22:00:00.008-05:00

For time complete:
100 Burpee Wallballs (14#/20#) to 9ft/10ft
100 Pull-ups

Split the work however you see fit to accomplish the task above.

Video:
Click here to check out this video of Kendrick Farris training with some serious weight. This guy is lightning fast!

Mark your calendars:
The next installment of T & P Adventures will take place on January 7th & 8th at 9AM. We won't be holding regular classes that day due to a Level 1 Course at CrossFit KoP.

Quote:
"Our health always seems much more valuable after we lose it."
-Unknown

Results:
LP - 20:28 Rx
Drew - 28:08 (10#/JPU)
Mike S - 32:24 (10# / MFx2)
Lam - 27:54 (green)
Tidmore - 19:42 (14#/9ft / band)
Pat - 30:03 (14# / green)
Elyse 31:51 rx
Jordan 27:31 (blue/10)
Keith 23:27 rx
Katie V 22:43 (mf/10)
Justin 25:31 rx
Mike T 15:50 rx
Cate 19:29 rx
Olan 23:06 Rx
Megs 26:39 12lb
Joy 26:25 10#,mf/blue
Jackie 7:50 50's
Gabe 23:16 Rx
JNa 16:02 50s 10#,grn
Rachael 27:15 mf
Mike P 17:56 Rx
Kate K. 21:40 14#/grn
Kathleen 27:10
Joe G. 15:37 form
Will 16:59 Rx
Josh 26:01 dc
34:19 85/75
Kelly 33:30 10#/grn
Kate C. 21:30 Rx
Oleg 25:34 Rx
Katie FM 34:22
Christie 19:51 scaled w/kb
TP 21:39 strict Rx
Miranda 32:31
Flounder 30:28 2 bands 18#
Erika 32:03 12#, jumping
P-Ditty 37:40 2mf, knees
Conn 29:14 Rx
Brian R 22:23 Rx
Giovanni 32:14 Rx
Kristin T 25:10 Rx
Dan F 25:03 Rx
Tony 17:21 Rx
Ernie 18:55 Rx
Randy 31:47 14#/Grn/Blk
Stasie 25:43 (75/75) 8#,Blk
Sandy 28:23 8#,GrnBnd
Becca 25:18 14#/Grn

W.O.D. 12.20.11

2011-12-19T22:00:00.007-05:00

P. Lentus warms up the crew!

10 Rounds for time of:

3 Handstand Push-ups
5 Burpee Box Jumps (20/21"-24/25")
7 Deadlifts 185#/275#

Teams of two complete will complete the above - one athlete working at a time will finish the entire round and then pass off to the next athlete who completes their round and so on until the 10 rounds are completed. All in all each athlete will complete five rounds. Your rest should be when your partner is working - these rounds should be treated like a sprint.

Quote:
"Health is the thing that makes you feel that now is the best time of the year."
– Franklin P. Adams

Results:
Gina/Kate K 10:40 scale
Kristin T/Tidmore 9:09 scale
Doreen/Paul F 12:08 scale
John K/Drew 12:52 scale
Dianne/Jay E 12:06
Sarah W/Mike W/Rhonda 24:59
Chris/ Kara 12:19
Byrnsey x 2 12:30
Susan/Rachael 11:49
Beth/Mike 12:10
Mike P/John C./Joe A. 10:17
Ditty/Elyse 13:33
Laura/Jen S 9:55
Shawn/Nick 11:51
Dan/Giovanni- 15:10 (Akeem- ouchie)
Rebecca/Christie "with a Ch and ie" 9:56
Rob Ph/Brian R 9:54 scale
Ali Z/Lisa 15:16 scale
Katie V/Amanda 11:15 scale
Mel/Jess C 11:39 scale
Steph/Steve 17:40 scale
Keith 3rnds/Vinny 7 rnds 16:10 Rx
Will/Pete 10:40 scale
Joy/Becca 11:25 scale
Tavis/Joe G 11:06 scale
Sean 12:16 scale (5 rounds with equal rest)
Nathan 13:39 scale (5 rounds with equal rest)
Denise/Becky 12:10 scale
Kate/Ken 13:14 scale
Mark C/Patrick 9:50 scale
Ben/Lam 13:07 scale

W.O.D. 12.19.11

2011-12-18T22:00:00.011-05:00

Sheeee's baaaack!

Warm up:
10 OHS
10 Snatch Balance
*use the bar for this to get the body moving in the right direction (15#/33#/45#- depending on level and ability)

WOD:
Snatch
1-1-1-1-1-1-1

Cash Out:
At 50% of your 1RM complete the following.
3 Rounds for time
1 Snatch
2 OHS
3 Snatch Balance

Video:
"Why We Get Fat (Condensed)" and "Why We Get Fat (Unabridged)" with Gary Taubes, CrossFit Journal preview video [wmv] [mov]

Community Events:
PA's Fittest January 14th at CF 610 in Allentown PA.

Quote:
"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
-Mark Twain

Results:
Jay E 185, :52
Pat 125, :58
Lee 175 (sub front squats) 1:03 (sub clean, front sq, back sq)
Kristin T 80: 59
Lauren 30 (form) 1:04
Barb 37; 1:52
Keith 155; 1:27
Beth 42; 1:46
Kara 35 form; -
Chris 35 form; 1:32
Susan 55; 2:18
Hannah 87.5; 1:50
Tim P. 135, :56
Flounder 72 - 2:02
Jackie 45 - 1:46
Alexis 35 - 1:46
Jim W. 105 2:08
Miranda 105 - 1:44
Joe C. 115- 1:39
Becca 35 - 1:45
Travis 110 - 1:50
Byrnsexy 115, 2:22 @ 75
Olan 115 2:22 @ 85
Mel 80 1:57 @ 53
Kathleen 60 1:24 @ 30
PDitty 65 2:23 @ 35
Vinny 175
Gabe 110 2:10 @ 65
Brian 140 1:11 @ 70
Tony 175 1:00 @ 95
Denise 80 1:23 @ 45
Ben 83, 1:45
Sandy 70, 1:56
Diego 83, 1:55
Joe G 45, form
Chip, 95, 1:20
Jess S 45, form 1:55
Tim H 105, 1:20
Kate K 63, 53@1:20
John C 165, 1:20
Steve 65, 1:20
Randy 95, 1:53
Nick 125, 1:54
Schell 95, fail
Shoeless 180, fail
Borden 95, 1:32
Ernie 105, 2:31
Conn 125, 1:40
Laura P 80, :45
Dorothy 95, 1:24
Dan F 105, 1:55
Kathryn 63, :56

2011-12-18T20:29:00.003-05:00

Are you as excited as these little ladies are about Santa?

Santa or not...we wanted to make sure you saw these posts...

Click here to check out our modified Holiday Schedule.

Westside Intro class and challenge hosted by "the Donkey".

Check out this recent blog post by L. Pappas on getting through the Holidays.

W.O.D. 12.18.11

2011-12-17T22:00:00.009-05:00

5 Rounds for time of:
10 Pull-ups
20 SlamBall
30 Kettlebell Swings

*Choose weight according to level and ability.

Happy Birthday:
Dorothy - aka BO, Wendy Smith

A New Website:
Looking for that significant other in the CrossFit Community check out datewod.com.

Quote:
"If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."
- Henry Ward Beecher

Results:
Vinny 19:01 (35/55)
Clay 19:12 (30/55)
Megs 17:28 (15/35)
Steve Z 25:08 (ring row/15/26.5)
Rachael 22:08 (mental floss/10/26.5)
Amanda 22:45 (black band/15/18)
Rebecca S 25:17 (green band/20/35)
Elyse 21:17 (20/35)
Shawn 25:55 (45/35/55#)
Liz 26:41 MS (mega-scale)
Kate C - 16:13 (20#,35#)
Sarah J - 18:13 (10#,17.5#)
Patrick - 21:05 (25#,45#)
Erika - 17:08 (JPU,10#,35#)
Jess C - 19:44 (MF,15#,35#)
Aimee 19:10 (20#/45#)

Festivus 2011

2011-12-17T21:30:00.007-05:00

We culminate the year with the most successful "festivus" to date! At least 70 strong this year!

Individual winners!

Winning Team

Plentus pulls 3x Bodyweight; that's no joke ladies and gentlemen!

Best Costumes? You decide...

2011 CF Feats of Strength were:
1 RM Deadlift
Max Consecutive double unders (2 attempts to get there)
Max Muscle ups in 4 minutes

*post results to comments.

Photos:
Click here to check out more photos.

2011-12-17T13:04:00.001-05:00

Westside Intro Class + Box-wide Challenge:

Hearing rumors about Westside/conjugate programming at KOP and how much stronger people are getting in just a few months? The rumors are true! Everyone who has been following our new Westside programming steadily has already seen increases in their squat and deadlifts. Check it:

Joe A: Back squat increased from 405 to 425
Tim G: Back squat increased from 225 to 285 and has totally rebuilt his deadlift form
Miranda: back squat increased from 165 to 185, and she's rehabbed her deadlift back up to 265, pain-free, after previous injury
Jon Schell: Flat bench jumped from 260 to 295 and back squat made a huge jump 220x3 to 305x1
Katie V: back squat of 153...a massive PR to hit only a few short months after starting CrossFit

All this...in less than three months.

Curious? Good!

We are holding a FREE Westside Intro Class on Saturday, January 21, at 12PM-2. The purpose is to talk about the program, why it works, and how it works at KOP, plus answer any questions you have. We'll also discuss/demo some of the unique exercises that we do in Westside--although many of the exercises will be familiar to you, there are some new twists in this programming. Finally, if you're so inclined, try a Westside WOD for yourself. Westside regulars will be there along with Coach Donkey to help you explore this awesome program.

and...because it's CrossFit...the Westside crew has a challenge for the rest of the box:

One of our favorite things to do at the end of a WOD is to load a sled with bodyweight and take it for a nice 400m walk. In the spirit of competition, the Westside regulars challenge the rest of you: Fastest 400m sled pull loaded at your bodyweight (or more) gets a free Westside private session with Donkey!

Rules:

1. Must be at least bodyweight on the sled to win the private session--you are welcome to go heavier but we don't want you staggering like a drunk with the weight--you should be able to pull with an even stride.
2. Must be done at the END of a WOD...the same way we do it, not before a WOD.
3. Walk must be the standard KOP 400m--no fair doing 2x200. If we have to go all the way to the river and back up that hill & speed bump, you do too.
4. Walk starts and ends with the sled touching the sidewalk in front of the side door.
5. Walk must be completed by Christmas for inclusion in the challenge.

May the best man/woman win! Submit your times at the box (there is a challenge form under the whiteboard near the bathrooms).

W.O.D. 12.17.11

2011-12-16T22:00:00.004-05:00

Congratulations to Joe C. & his wife on the birth of Helen - born "on Festivus" at 5:23 PM...weighing in at 7.12 lbs and 20.5 inches long.

Row, Run, Jump!

1000M Row
800M Run
200 Double Unders
500M Row
400M Run
100 Double Unders
250M Row
200M Run
50 Double Unders

Quote:
"Modern invention has banished the spinning wheel, and the same law of progress makes the woman of today a different woman from her grandmother."
- Susan B. Anthony

Results:
KSB 39:10 rx
Clay 23:50 rx
Joy 35:39 DC
Jeff 30:59 rx
Pooch 35:35 dua
King 31:17 dua
Rachel 35:24 dua
Meg 25:28 rx
Lam 31:37 rx
Becca 35:09 dua
Rebecca S. 33:23 dc
Mike F. 29:28 rx
Cate 28:06 rx
Kristin T. 23:58 rx
Sarah J. 35:46 dua
Annie 34:05 rx
Keith B. 28:01 rx
Kate C. 35:44 rx
Christie 31:45 (scale)
Erika 36:19
JNa 39:12 dua
LP 21:48 rx
Nick C. 39:51 dua
Jess C. 41:16 dua
Drew 37:47 dua
Kelly W. 45:44 dua

W.O.D. 12.16.11

2011-12-15T22:00:00.010-05:00

Welcome to visitor Joe from NY!

Shakira or Byrnsey - you decide!

Susan - Push Press!!

Push Press
5-5-5-5-5

then

5 Rounds for time of:
5 Push Press @ 70% of your 5RM
5 Push Jerks (using the same weight)

Gift Idea:
Need a gift for someone who has everything. Our neighbors at R.P.T Professional Detailing INC are offering a special for CFKoP members. A full detailing service of your car for only $110. Regular price is $175. We just got Jason's car done and were very happy with the service, have you seen the shine on that thing! Contact Phil at 610-202-5064.

Quote:
"Leap, and the net will appear."
-John Burroughs

Results:
Drew 135(5RM), 6:45 WOD@70%
Balmer 185, 7:41
Lee S 115, 2:41
Gina 60, 6:27
Becca Nyg 63, 5:21
Lam Nyg 110, 7:47
Becca S 65, 6:37
Alexis 58, 5:26
Laura P 90, 5:13
Megs 95 4:11 @ 67.5
Rhonda 60 5:07@ 40
Jordan 73 4:49 @53
Susan B. 83 4:33 @53
Chris T 78 4:45 @53
Kara 63 5:06 @48
Dorothy 100 7:33 @ 70
Kevin 165 7:36 @115
Dan 145 7:39 @95
JNa 70 6:42 @ 45
Joe (visiting from NY) 105 8:00 @ 75
Olan 145 8:38 @115
Nathan 55/3:44
Chris S: 205/5:12
Diego 125/5:30
Becky 68/5:01
Christie 65/3:41
Dan 125/5:33
Nick 135/8:34
Randy 115/4:37
Kathleen 78, 5:45@55#
Steph V. 125, 5:29@85#
Ben 90, 8:21@65#
Sean 95, 3:06@50#

W.O.D. 12.15.11

2011-12-14T22:00:00.010-05:00

Working in teams of 3 or 4 complete the following for time, two people working at a time:

300 Kettlebell Swings (35/55#)
200 Burpees
100 Ring Dips
50 Sliders (1- slider = 25 feet)

Community Notes:
Festivus will kick off at 5:30PM tonight.

We will be holding the regular 7AM, 12Noon, & 4:30 classes today.

Quote:
"Even if you fall on your face, you're still moving forward."
-Victor Kiam

Results:
Dianne & Lauren M 23:29 (1/2 reps, scaled)
Olan, Kevin & Mark C. 32:03 (scaled)
Mike W, Sarah W & Kristin SB 32:03 (scaled)

Holiday Schedule

2011-12-13T23:17:00.012-05:00

Don't shoot your eye out - your WOD schedule might be a little modified, but check out the fun we have in store for you this holiday season.
"Happy Holidays from your CrossFit KoP Coaches"

12/15 - Festivus

12/23 - 12 days of Christmas - Open WOD from 1-4PM; the 12 days/exercises will be announced that day.

12/24 - CLOSED

12/25 - CLOSED

12/26 - 12 PM ONLY - Team WOD - Friends and Family are welcome. This is a FREE class.

12/27-12/29 - Resume normal schedule

12/30 - Open Gym, 1-4PM (no regular classes)

12/31 - Special HERO WOD 10AM-1PM (no regular classes)

LCDR Jack Ryan is participating in a 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days! For every workout completed, Jack will donate $1 to the Wounded EOD Warrior Foundation. Please visit Jack's blog: www.66herowodsin3months.blogspot.com to view his progress and get more information concerning the Wounded EOD Warrior Foundation.
We invite all CrossFit KoP members to support this effort on December 31, 2011 when we will be doing "Bull" in honor of this event. Donations in support of Jack's efforts will be accepted by CrossFit KoP on behalf of the Wounded EOD Warrior Foundation. Thank you for your support!

1/1 - CLOSED

1/2 - Resume normal schedule

W.O.D. 12.14.11

2011-12-13T22:00:00.014-05:00

A special thanks to the nooners for unloading the CFKoP Christmas presents!

AMRAP in 15 minutes of:
5R/5L Pistols (one legged squat)
10 Goblet Squats (35/55#kb)
15 Lunges

Community Notes:
Are you ready for Festivus?

Are you ready for the CrossFit Open? Do you plan on joining the fun this year? Well, it's time to let the training begin. Last year we had about 40 do a portion of the WODs and about 20 completed every WOD in the open sectional! The atmosphere was amazing and competition was a lot of fun. Once again, every member of the gym is welcome to participate. Barbell strength and Westside classes are great additions to add a supplemental program to your current training. If you have additional questions ask Aimee or Jason or post to comments.

Paleo 101 with Laura Pappas and Larry Palazzolo is occurring on 12/19 at 8PM at CrossFit King of Prussia. This seminar is free for CFKoP athletes who have completed fundamentals in the last three months and have not used the Nutrition session (with Laura) from that package. For all other members the talk will be $15 and for guests $25.

Read:
Gluten: What you don't know might kill you by Mark Hyman

Quote:
"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

Results:
Pooch 7 (35#,DC)
Rebecca S 8 (pole)
Kristin T 8 Rx
Mike S 6 (35#,17")
Oleg 7 Rx
Tidmore 6 Rx
Gina 5 (26#,17")
Dianne 5 (26#,pole)
JZ 6 (45#)
Jackie 5 (26.5#, 17")
Travis 6 (35#, 13")
Josh 7 (45#, 13")
Arin 7 (17")
Dan 7 (45#, 17"+45# plate-DC)
Rachael 6 Rx
Mike Fab 6 (13" + 45# plate)
Joy 7 (26.5#, 13" + 45# plate)
Kathleen 7 (26.5#, 17" + 25# plate)
Joe 6 (45#, 17")
Chip 6 (45#, 17")
Ben 6 (45#, 17")
Ernie 7 (17")
Flounder 7 (35#, 17" + 15# plate)
Katie M. 6 (25#, 20")
Denise 7 (17")
Susan 7 (assisted pistols)
Barb 5 (25 lb, assisted pistols)
Keith 8 rx
Kevin 7 (assisted pistols)
Becky C 6 (assisted pistol on one side)
Jason Balmer 6 (35#, box)
Randy 5 (45#, 17inch box)
Conn 6 (35#, pistol scale)
Stasie 6 (?, band)
Akeem 4 (?, box)
Danielle 6 (?, box)
Dan 7
Cline 7 (45#, Box)
Chistie 8 (modified)

W.O.D. 12.13.11

2011-12-12T22:00:00.011-05:00

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

75/115 pound Thruster, 20 reps
20 Pull-ups

Quote:
"Man must be arched and buttressed from within, else the temple will crumble to dust."
- Marcus Aurelius Antoninius

Results:

Steph 27:36 (MF HSA)

Kaitlin 20:34 (15#, blk, stinkbugs)

Becca 24:26 (45#, MF, ROM)

Lam 27:52 (75#, G, ROM/stink)

Megs 19:49 (65#, 10ab)

Gabe 22:33 (95#, rom)

Mel 22:19 (rom)

Arin 24:49 (45#, Bl, 45ab)

Bo 20:03 (15ab)

Ph 23:17 (band, plates)

Brian R 24:38 (95#, ab)

Travis 24:49 (95#, 35ab)

Jay E 22:20 (Ab DC)

Kate 19:45 (10ab)

Olan 27:06 (abplate)

Joy 24:08 (45#, MFB, ROM)

Dig 23:30 (75#, box)

Patrick 23:53 (95rom, abmat)

Eric 23:09 (DC)

DeeDee 23:15 (55#, MF, 45abx2)

Oleg 22:58 (95#, stinkbugs)

Tim H 22:29 (75#, Gr, box)
Mike S 24:04, 53#/Box/MF
Mike P 21:29, Box
Bekah 20:42, 2AbMats/55#/BlBnd
Rebecca 22:19, 45#/box/GrnBnd
Kristin T 20:00, HSPU/45plt+abmat
Paul F 19:14, 25"box/45#/JmpngBlkBnd
Nicole S 25:20, HSPU/55#
Pat P 23:42, 95#/2AbMats/GrnBand
Keith 29:55 rx
Tim P 22:23 rx
Kevin B 31:20 (115/95)
Jonathan 20:49 (abmat & plate, 95/65, black band)
Tori 26:04 (kbs, 25, green) (go mama!)
Kara 19:15 (2 abmats, 35, blue)
Chris T 19:32 (2 abmats, 43, blue)
Susan 21:42 (abmat & plate, 63, mf)
Meg B 21:00 (2 abmats, 53)
Erika 24:03 (HSPU attempts)
Rachael 24:56 (55# + scale)
Ernie 26:04 (95#, ab mat)
Kate K. 18:22 (53#, green band, 45# plate+2abmats)
Kathleen 21:12 (53#, blue band, 21" box HSPU)
Charles 26:00 (45#, plates/ab mat, scaled reps HSPU)
Akeem 23:13 (65#, band, box)
Danny 24:28 Rx
Nick 25:04 (65#, plate+ab mat)
J-Na 22:06 (45#, blue band, box)
Jess C. 23:10 (63#, blue band, box)
Vinny 26:47 Rx (?)
Sam B. 18:35 Rx
Justin 23:38 (95#, plates)
Rachel R. 24:56 (scale)

W.O.D. 12.12.11

2011-12-11T22:00:00.014-05:00

Slider fun - and NO we aren't talking about Cheeseburgers!

Welcome to Steve P!

"Drive those knees out Travis..."
...and nice 20# PR today!

Overhead Squat
5-5-3-2-1-1

then
3 Rounds not for time:
20 GHD Sit-ups
2 Rope Climbs

Mobility Monday:
Shoulders. We'll use PNF stretches, barbells, lacrosse balls and PVC to increase range of motion in the shoulders and achieve a better overhead position. The idea is to work the internal and external rotation of the shoulders to get to a higher load held overhead and faster transitions during olympic lifts. Bring your "hot spots" and questions. Meet Jeff at 5:30PM & 6:30PM.

Workshop reminder:
How to Get Big…Gain Muscle Workshop, Monday 12/12 at 7:30PM
Cost is $10 for Crossfit KoP Members. $15 for Guests.

This session isn’t just for men. Come to the workshop and learn what you can do with both your diet and your training to encourage an increase in muscle mass. We will review guidance on what to eat and when to promote maximum muscle growth, how to train and how much training volume you should be doing, and go over what you may be doing that’s preventing you from gaining muscle as quickly as you would like. This applies to both ladies and men, and trust me ladies you won’t get super big muscles unless you add testosterone (aka steroids) so don’t be afraid to learn how you can gain some muscle mass naturally too!

Quote:
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
-John Quincy Adams

Results:
Lee - Ouchie
Bekah - 105
Mike P - 115 PR
J. King - 115 PR
Mark - 115 PR
Rhonda 30
Beth 85 - BIG PR
Susan 80
Jordan 45
Mike W 45
Sarah W form 20#
Kara 53
Meg form
Travis 135
Tamas 85
Jackie 60
Steve P. 35
Keith 205
Dan form
Diego 63
Katie V. 95 PR
Gabe form
Ken 110 PR
Dorothy 127.5
Joe C. 115
JZ 155 PR
Kate 110 PR
Jess 65
Ben 110
Jay E 225
Mel 103 PR
Fish 135
Megs 85
Sean 105
DeeDee 85
Sandy 80
Tim P. 200
Katie FM 75
LP 110 PR
Shawn 155
Vinny 205
Kristin Pl. 105
Miranda 130
Alison 105
Heather 25
Katie K ???
Dan 105 PR
Justin 155 PR
Tidmore 115 PR
Conn 155 PR
Tim Henn 95
Shoeless 185
Borden 115
Randy 115
Giovanni 110
Schell 165 BigPR
Jerry 135 x 3Form

2011-12-10T22:18:00.002-05:00

What is this Festivus anyway?: The CFKoP Holiday Party

Where: CrossFit KoP, 200 DeKalb St. Bridgeport Pa. 19405

When: Thursday December 15th @ 5:30 PM

Wear: A "festive" Holiday Sweater or outfit

Arrive with: A covered dish and festive drink and a gift under $5 for the gift exchange

Feats of Strength:
First, we will organize teams upon arrival from those who are wearing their seasonal outfits. Second, be prepared to perform some "feats of strength". Your team's score will be the combined totals of the indicated exercises. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.

The "muscle up" Club - Our Challenge Reminder:
The Muscle up board will be unveiled at "festivus"; show off your Muscle Up and join the club. We will also have a space for "gold" members- those who can string 10 consecutive Muscle Ups together.

Gift Exchange:
Gifts under $5.00 are welcome.

Note:
Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!

Discuss:
If you must Air Grievances...just let us know!

W.O.D. 12.11.11

2011-12-10T22:00:00.003-05:00

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlift 105/155 pounds

Quote:
"Without hard work, nothing grows but weeds."
-Gordon B. Hinckley

Results:
Rx+
Vinny 5 (185#)

Rx
Balmer 7
Tamas 4
Clay 6
Mike F 6
Bo 5
Megs 5
Dan 5
Jess C 4
Arin 4
Kate C 6
Kristin T 7

Scale
Maura 3 (run/row, 95#)
Gina S 5 (75#)
Joe C 4 (135#)
Sarah 4 (75#)
Dawn 5 (55#)
Kate K 5 (83#)
Stasie 3 (100#)
Sandy 3 (row)

W.O.D. 12.10.11

2011-12-09T22:00:00.006-05:00

"Lynne"
5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

(compare to 8.2.11)

Quote:
"Be a good listener. Your ears will never get you in trouble."
-Frank Tyger

Rx Results:
Oleg 81
Mike T. 206
Aimee 95
Cate 80
Kevin B. 131
Jason B 121
Olan 126
Clay 112

Scale Results:
Nicole S. 95 @ 75#
Dianne 84 @ 75#/Blue
Mark B. 72 @ 135#/MF
Panos 77 @ 145#
Christine 156 (Press/KBS)
Ditty 54 @ 85#
Jess S. 101 @ 45#/green
Tracy 117 @ 65#/b/g band
LAM 83 @ 95#
Becca 82 @ 65#/MF
Joy 111 @ 65#/blue
Chip 78 @ 185#
Kate 108 @ 95
Scott 60 @ ?/blue
Mark 71 @ 115/125#
Patti 123 @ 65#
Erika 82 @ 65#

W.O.D. 12.9.11

2011-12-08T22:00:00.007-05:00

Welcome to Heather

...and Amanda!

Nicole S takes on 75# - solid!

Danny - did you like that warm up?
Did those plates slow you down?

Jess C. - Elbows high!

21-15-9
Squat clean 95/135#
Double-under
Push Press 95/135#
Box jump 24/30"

Read:
The 100 Most Influential people in Health and Fitness - 2011

Quote:
“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
-Mark Victor Hansen

Results:
Rx:
Danny 13:07
Aimee 14:52
Mike 14:54
Cate 16:28
TP 18:02
Olan 27:56
Vinny 19:18

Scale:
Megs - 16:14 (65#,20")
Mike P - 21:12 (95#)
Gina - 13:23 (35#,13")
Tidmore - 18:42 (SU,95#,24")
John K - 17:26 (95#,25")
Kate K - 13:25 (45#,SU,17")
Rebecca S - 19:06 (45#,21")
Steve Z - 23:26 (63#,13",DU/SU)
Lee - 14:35 (75#,SU,25")
Mike S - 24:11 (65#,SU,25")
Jay E - 21:29 (24")
Kara 17:34 (DU/20"53)
Christ T. 16:41 (DU/20"/53)
Amanda 14:21 (SU/20"/35)
Lisa C. 21:07 (SU/24"45)
Jordan 17:24 (SU/24/35)
Heather 14:12 (SU/17"45)
Bekah - 16:00 (65#,SU,21")
Kristin T - 18:06 (85#)
Jess C 22:39 53#
Travis 20:42 95#
Keith B. 12:00 95HPC/30"
Flounder 23:17
Katie V. 24:05 17"/60
Denise 22:18 - 65#
Kevin B. 25:02 - 115#
Nicole S. 23:48 - 75#
Becky 20:37 63#/25DBSC

Sandy 17:44 50/45/SU/StepUps
Conn 15:58 Front Squats @75/PP@95
Borden 20:28 95#
Oleg 15:55 95#
Chip 23:29 95#
Giovanni 27:36 95#/45#
Diego 20:38 75#
Rachael (?)
Sam B: 20:29 115#
Randy 21:33 75#/24"
Akeem 20:35
Stasie 18:58 50#/Step/SU
Miranda 19:36 85#
Alison 17:57
J.Na 20:05 55#/DUA/17"

W.O.D. 12.8.11

2011-12-07T22:00:00.007-05:00

Welcome back Sam B!

...low in the dip before pressing up...

at the top like Mike T!

50 Wallballs (14#/20# to 9ft/10ft)
5 Muscle ups
40 Wallballs
4 Muscle ups
30 Wallballs
3 Muscle ups
20 Wallballs
2 Muscle ups
10 Wallballs
1 Muscle up

Read:

What's your namesake WOD by C. Plentus.

Watch:

"The Zach Miller Story", CrossFit Journal preview video [wmv] [mov]

Quote:
"I refuse to accept mediocrity from myself or others."
-Zach Miller

Results:
Rx:
Mike T. 11:27
Aimee 13:55
Sam B. 14:20
Olan 19:45
Cate 21:52

Scale:
Nina 13:17 Jumping MU
Laura P 18:01 Jumping MU
Kristin T 13:42 Jumping MU/Trans
Lauren 11:18 6#,Trans
Becca 15:46 Trans
Jay E 19:20 Jumping MU att.
Meg B 14:15 Trans,12/14#
Jonathan 18:05 MU Trans/14#
Beth 18:29 MU Trans 8#
Mark B. 17:59 MU Trans
Bekah 15:57 MU Trans
Matt D. 18:18 MU Trans/14#

W.O.D. 12.7.11

2011-12-06T22:00:00.010-05:00

Time for a little rendezvous with a bench mark lady...

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

(compare to 8.18.11)

then

for time complete:
5-4-3-2-1
Handstand push-ups
Ground to shoulder Atlas stones*

*choose weight according to level on the Atlas stones

Read:
Getting to know Laura Pappas by C. Plentus

Quote:
"Statistics are like bikinis -- they show a lot but not everything."
- Lou Piniella

Results:
Gina S 11:51 DC/5:29 (30#, 21 in box)
Megs 6:48 Rx/5:57 (60#/abmat)
Vinny 6:40 Rx/7:10 (144#)
Mike S 16:27 su/8:29 (90#, box)
Mike P 14:19 Rx/No clue @ 112#
JKing 14:09 Rx/8:21 (abmat, 90#)
Bekah 7:03 su/6:30 (2 abmat, 60/90#)
Rebecca S 10:12 1/2du, 1/2 su/4:26 (21in box,30#)
Tidmore 10:38 su/6:16 (112#/abmat)
LP 5:39 Rx/8:40 scale
Mike V 6:03 / 2:45 @ 144
Timmy 6:14
Becky 14:23 / 5:10 @ 60/90 w/ abmat
Kevin 10:03 / 6:42 @ 112
Jonathan 14:33 (su & du) / 5:35 @ 90 w/ abmat
Amanda 11:29 su/3:43 30#/21 in box
Arin 15:27 Rx/3:18 ?
Lam 15:21 DC/6:00 ?
Becca N 11:26 su/3:16 30#/handstands
Jackie + 1 11:50 su/1/2 leg lifts
Joy 12:40 DC/2:56 30#/ROM
Travis 14:22 DC/6:45 90#, HS attempts
Clay 8:18 Rx/4:33 112#
JZ 9:36 su/ 5:42 112/90#
Plentus 4:51
Kristin T 8:42/?
Danny 7:34 Rx/2:53(144)
Sandy 12:24/3:30 30#
Flounder 10:31/5:38 (112)
Katie V (singles) 11:10/4:18 60#
Keith B 8:35/5:15 (144#)
Joe 11:44/4:22 (112)
Denise 11:41 / 4:30 du/su abmat
Peterson 7:42 Rx / 5:37 #112
Katie 11:43 SU, 5:34 box
Rachel 12:27/ 30#
Ernie 7:57 / 4:02 (112)
Kate K 8:29 SU /2:20 (30) 1ST DU Success!!
Tracy 10:00 / 30 3:00
Erika 12:24 / 4:20 (30)
Randy 14:30 /5:15 (90)
Akeem SU 13:18/ 5:08 (90)
Borden 12:24 / 5:47 (112)
Justin 10:50 7:15 (112)
Jason B 15:20 / 7:03
Tony 11:30 Rx 5:30 (144)
Charles 7:10 /6:12 (90) 45plate+ab

2011-12-05T22:18:00.005-05:00

A big thanks to CrossFit Delaware Valley and CrossFit Apex for hosting WOD and Wings this past Saturday.

Photos featured highlight how to do a "partner" clean!
(even when your partner is not your size!)

W.O.D. 12.6.11

2011-12-05T22:00:00.008-05:00

These boys sure know how to reel 'em in!

Clean and Jerk
1-1-1-1-1-1-1

then
death by clean and jerk at 85% of your 1RM

Community Notes:
CrossFit King of Prussia will be hosting a Level 1 CrossFit course on February 25th & 26th. Click here to register or check out the sidebar for the registration link.

Quote:
"Every act of conscious learning requires the willingness to suffer an injury to one’s self esteem. That is why young children, before they are aware of their own self-importance, learn so easily; and why older persons, especially if vain or important, cannot learn at all."

–Thomas Szasz

Results:
Nicole S 105#, Made it to Rnd.5@95#
Jay E 225, 3
Gina 78, 4
Dianne 95(PR), 6
Rebecca 83, 4
Kate K 68, 6@63
Pat P 175, 5
Matt 85, 6
Kevin B 185 3 @ 165
KSB 100 3 @ 85
Kara 93 3 @ 80
Chris T 95 3 @ 83
Tori E - 7 @ 25
Jason 225
Clay 195, 2
Dig 145, 4
Becca 78, 4
Joy 85, 6
Lam 125, 4
Joe C 185, 3
Brian R 185, 4
Aimee 135, 5
Vin 225, 4
Christie 85#, 8
Miranda 140# (PR), 5
Keith 225# (PR), 4
Jess C. 103#, 7
Charles 145# (PR), 2
Alison 135# (PR), 5
Kristin 125# (PR), 6
Heather 55# (form), 8
Kathleen 100, 4
Jeff 175, 3
Steph 143, 4
Tim H 155, 4
JNa 95, 5
Vincent 165, 5
Chip 165, 5
Borden 185, 3
Shoeless 195, 3
Tim P 185, 4
JB 155, 3
Donkey 125, 4
DeeDee 105, 6
Katie FM 93, 4
Ditty 115, 3

Photos:
Light weight!!!

Lots and lots of lazer beams...

W.O.D. 12.5.11

2011-12-04T22:00:00.010-05:00

What do you do with your Christmas tree?
OHS and Press of course!

AMRAP in 15 minutes
1 Wall Ascent (6ft/8ft)
10 Kettlebell Swings (35#/55#)
1 Wall Ascent (6ft/8ft)
10 Burpees

Cash out:
Reverse Hyper 3 sets of 20 reps

(compare to 7.21.11)

Mobility Monday:
IT band tightness. We'll go over foam rolling for IT bands, some reasons your IT band gets tight, and stretches to try to help relieve IT tightness. Many of us get tight IT bands, we'll give you some tools to address the problem. Meet Jeff at 5:30 & 6:30 PM.

Quote:
"Accepting oneself does not preclude an attempt to become better."
- Flannery O'Connor

Results:
Mike P rx - 8
Mark 6ft/?KB - 5
Lauren 6ft/26KB - 5
Pat 6ft/55KB - 5
Jay E 6ft/55KB - 5
Lee 6ft/35KB - 8
Hannah 35KB/wallscale - 5
Keith 70KB/ 8ft - 5 (rx+)
Jordan 35KB/wallscale - 5
Christ T. 35KB/wallscale - 5
Barb Z/ 26KB/wallscale - 5
Meg B rx - 7
Kara 35/wallscale - 5
Elyse rx - 6
Jackie 26KB/250row/10kbs/10 push-ups - 6
Travis 53/6ft - 6
Nicole Mc 26/wallscale - 5
Alexis - 26/ wallscale - 5
Kathleen wallscale -6
Arin rx - 4
Dorothy rx - 7 (1st 8ft. wall climb!!!)
Olan rx+ 70KB - 7
Jeff 6' wall - 6
Gabe - 5 :(
Brynsie rx - 7
Diego rx - 5
Tony rx - 6
Aimee rx= 45kb - 9
WW dc - 6
Shawn 6 Rx
Flounder 6 6ft.
Tidmore 7 Rx
LP 8 - 45#kb
TP 9 Rx
Denise 6 Rx
Erika 8 Rx
Jess S. 4 box
Megs 6 Rx
Tim H 5 6ft. (1st 8ft. wall climb!!!)
Rachel R 5
Conn 5
Giavonni 6
Jas B 8
Akeem 6
Justin 6
Ditty 5
Kate K 5
Christie 5
Danielle H 5
JNa 4
Alison 6
Randy 5 45#
Katie V 6
Kathryn 4

Photos:
Jackie + 1 swinging the kettlebell
Alexis with a great overhead position
Jordan over the wall for the first time!
Keith his a huge PR on the WOD

W.O.D. 12.4.11

2011-12-03T22:00:00.006-05:00

For time complete:

150 feet bear crawl

21-15-9
Toes through Rings
Push Jerk 75#/115#

150 feet walking lunge

Quote:
"Better a diamond with a flaw than a pebble without."
- Confucius

Results:
Rx
Vinny 9:36
Megs 11:56
Bo 11:30
Shawn 11:27
Clay 12:45 Rx

Scale
Rachel R 13:50 GT/45#
Jay E 11:35 NFC/115#
Tim Dorothy's Friend 14:01 75#
Chrissy 14:25 65#
JB 13:10 DC/75#
Liz 15:33 DC/45#
Rebecca S 15:38 DC/55#
Stasie - 14:25 (45#,Att)
Jess C - 13:42 (65#)
Erika - 13:03 (63#)
Sandy - 12:38 (53#,Att)
Mark C - 10:38 (65,DC)
Patti - 12:17 (53#,Att)

W.O.D. 12.3.11

2011-12-02T22:00:00.006-05:00

Some heavy lifters!

Front Squat
5-3-1

then

for time:
Max Front Squats in 3 minutes (95#/135#)
800M Run
50 Box Jumps

Quote:
"The incredible efforts extended in the pursuit of 'points' suggests an indispensable tool for the forging of men."
- Coach Glassman

Results:
Joe C 205/28/11:31 (115# for squats)
Dianne 120/20/13:27 (75#, 17in box)
Bekah 165/40/11:18 (75#)
Jess S 120/20/14:22 (75#)
Panos 205/40/9:33 (95#, 21in box)
Cate 195/35/9:40 Rx
Mike V 285/36/9:41 Rx
Alexis 123PR /30 @ 65, 12:31
Joy 113 PR / ? @65, 11:40
Oleg 225 PR/17 @Rx, 10:48
Denise 135 PR / 21 @ Rx, 11:48
Clay 235 PR/ 23ish @ Rx, 10:41
Danny 315 PR/ 47@Rx, 9:09
Vinny 265 PR / 40 @ Rx, 9:20
Sarah 115PR / 16 @ 75/Steps, 11:44
Krista 75 PR (depth) ; 26 @ 45/17"/400m, 11:57
Jason B 255, 30@ Rx, 8:35
Ben 155 PR, 24@95, 11:05
Tim H 205PR, 25@Rx, 12:06
Tracy 123PR, 39@65, 12:12
Kelly 75 PR, 21@45, 11:05

W.O.D. 12.2.11

2011-12-01T22:00:00.009-05:00

MIKE V.

LEE

KEVIN

Athletes choice:

2K row

or

5 Rounds for time of:
5 Deadlifts 205/315
10 Burpees

(Danny 3:55, Cate 4:31, Aimee 5:20)

Cash out:
Tabata Squats

Read:
San Jose Jogger in Unusual gear by Lisa Fernandez (this is a funny read gang!!!)

Holiday gift ideas
by L. Pappas

Quote:
"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy."
-Norman Vincent Peale

Results:
2K Row/Tabata Squats:
Chris T 9:52/13
Barb Z 9:07/13
KSB 10:23/10
Kara 9:05/11
Keith 7:59/18
Kevin 7:35/14
Cate 8:42
Aimee 8:44
Dorothy 8:45/13
Pat P 8:06/13
Steve Z 8:35/10
Dianne 9:14/12
Jeff 8:24
Jason 32:33 (7500m)
Gabe 19:21 (5k)/ 7 (B2Ba)
Kelly 9:29.6/6 (B2Ba)

Deadlift WOD/Tabata Squats:
Paul F 205#/8:24/14
Jordan 135#/8:34/15
Mike V Rx/3:58/9 B2B
Lee 205#/6:19/13
Josh S. 225#/5:57/8 B2B
Clay Rx/6:13/9 B2B
Becky 135#/6:40/12
TP RX/6:30/23
LP 145#/5:52/18
Mike S 7:50/12 (155#)
Bekah 6:12/18 (155)
Becca N 5:27/10 (*3#/burpees or pushups)
Rebecca S 8:52/12 (135#)
Arin 7:04/6 (115#/B2Ba)
Mike F 6:53/7 (Rx/B2B)
Kathleen 7:33/8 (103#/B2Ba)
King 5:01/9 (135#/B2Ba)

5:30/6:30 - Donkey-style

Tidmore (205) 4:38/13 BTB/ 8:22 Row *all three!
Sandy (125) 6:12 / 9 BTB
JNa (145) 8:09 / 9 BTB
Justin (205) 5:43 / 8 BTB DC / 8:24 Row *all three!
Denise (135): 6:32 / 10 BTB DC
Katie (103) 7:20 / 13
Shoeless (Rx) 6:41 / 10 BTB
Jay 8:02 Row/10 BTB DC
Tori (45# KB/Pullups) 6:33/ Did not give birth during TABATA Squats so we're calling it good
J. Schell (185) 5:47/6 BTB
Katie V (115): 4:49 / 10 BTB / 9:37 Row *all three!
Borden 7:40 Row / 11 BTB Attempts
Alison (155) 4:51 / 8 BTB / 9:03 Row *all three!
Randy (205) 8:07 / 8 BTB DC / 8:55 Row *all three!
Akeem 8:58 Row/ 6
Erika 9:08 Row / 10 BTB DC
Rob Pl (225) 4:49 / 9
Stasie 10:38 row / 5 BTB Attempts

W.O.D. 12.1.11

2011-11-30T22:00:00.011-05:00

Thank you to everyone who came out to support our Steve's Club KoP Team WOD!

...click here to use our Kids blog for results!

for time complete...

100 Push-ups

50 Handstand Push-ups

*each time you break you must run 400 meters.

Community Note:
Tonight is OPEN gym from 5:30PM - 7:30PM- Free to all members. Come to work on skill, strength or a make up WOD.

Quote:

"Go big or go home. Because it's true. What do you have to lose?"

-Eliza Dushku

Results:
100 Pushups
Mike T 9:44 20#vest (43,20,23,14)
Oleg 11:10 Rx (40/30/20/10)
Jay E 10:22 Rx (40/40/20)
Chip 21:41 Rx (35,18,12,10,8,7)
Laurenn 19:55 knees (20,20,20,20,20)
Mark C 16:44 knees
JP 18:47 knees
Rebecca 11:50 knees (40,30,20,10)
Paul F 18:48 knees (20,15,25,20,10,10)

Joe C 22:59 (Rx)

Gina 20:48 (band and knees)

50 HandStand PU
Mike V 16:10 (16,8,8,7,6,5)
Byrnsey 17:30 (10,10,4,8,7,7,4)

2011-11-30T11:56:00.006-05:00

Congratulations to our...

December Athlete of the Month - Kathleen

Get to Know Kathleen. –(will answer to anything ending in "een" sound, Maureen, Christine, etc...)

Hometown: East Norriton, PA

Current Location: King of Prussia, PA

Age: Let's just say it's more burpees then anyone wants to do before, during or after a WOD.

Occupation: Crude Oil Trader

College: Penn State

Did you ever play sports? Loved playing basketball, softball & volleyball as a kid.

When did you start CrossFit? January 11, 2010 (but who's counting?)

What is your biggest achievement at CrossFit? Completing the King & Queen competition last year. It was my first time competing and I got so scared right before the competition started I was shaking and afraid to pick up my bar. Once I got started I knew I could finish it and it was an amazing experience. I thank coach Plentus for encouraging me to sign up for it and Aimee & Jason for hosting it.

What do you feel that you still need to work on? Absolutely everything! I'm focusing right now on getting better squat depth which has been a struggle of mine and an area I know I can improve.

Goals for the rest of this year? To get a full rope climb by Festivus.

What is your favorite time of day to WOD? The 4:30 class, some days it takes that long for the aches & pains from the day before to wear off.

What's your favorite WOD? Fight Gone Bad - this was my second ever WOD and it made an impression!

What's your least favorite WOD? Vinny's warm ups. Does he know we have a WOD to do after we're done?

What's your favorite lift? Clean & Jerk. I got a PR the last time we did it for a 1 RM and was jumping around the box like a little kid.

What’s your least favorite lift? Right now it's the deadlift. It used to be my favorite but I've had a frustrating couple of WOD's the last few times we've done them as a strength.

What's your favorite foods, and snacks? I fell in love with avocados during the primal challenge earlier this year after never having eaten them before in my life. Toss in some bacon and eggs and you have my favorite meal.

Whats your favorite piece of workout gear? My pink Crossfit KOP tank top.

Who is your favorite coach? Haha. Unfair question - I love them all! I will share a memorable coach story: My second week of class we did a WOD that was a combination of Grace & Cindy. Back then there were a lot coaches in training so I think we had about 5 coaches that night for a class of 10 or 12 people. I was really struggling with the push ups despite doing them on my knees. I think every coach came over at some point to give me a pointer or two but still I struggled to push myself up. Eventually through blood, sweat and tears (literally tears) I finished them using a box. The whole class had finished the WOD about 10 mins earlier so I thought surely I was done after I got the last push up, just then coach Tim carried my barbell over to me and said "here only 10 more clean and jerks to go." After I realized he wasn't kidding I strung out 10 in a row. That experience taught me the power of crossfit, I can't think of another circumstance where I would have found the determination to finish the workout. Thanks to all the members of the KOP community for the encouragement then and now.

PR's to mention?...

Well since I don't like to brag about my superior muscle ups, I'll go with my 95# 1RM C&J, 60# 3RM shoulder press, 234 DC on Fight Gone Bad, 8:50 DC on Karen and 39:35 (scaled KTE) on the Filthy Fifty.

W.O.D. 11.30.11

2011-11-29T22:00:00.011-05:00

Pull-ups from the nooner

Elyse at the top of the Sumo Deadlift High Pull

and Chip at the bottom

21-18-15-12-9
Pull-ups
SumoDeadlift High Pull (65/95)
Knees To Elbows
+ 10 Ring rows after each set

Breaking down the SDLHP:
The Sumo Deadlift High Pull or SDHP combines the two movements of the Sumo Deadlift and the High Pull to create an extremely effective full-body exercise that builds strength in both the lower and upper body.

Starting Position – The Angry Gorilla
The starting position is also fondly called the “Angry Gorilla” because it resembles the posture of a big, bad silverback. The feet are wide, the chest high, and the butt low.
Stand Up!

The Sumo Deadlift is a simple movement consisting of getting into a good starting position, and then standing up much like the squat. The back must remain tight in order to protect the spine and to ensure that the proper muscles of the legs and butt are being used.

Open the Hips all the Way
In the middle of the Sumo Deadlift High Pull, the hips are all the way open, the back completely straight, and the shoulders back.

The Shrug
The Sumo Deadlift High Pull begins as the Sumo Deadlift ends. Without a pause, and in order to maintain the momentum of the weight, the shoulders shrug up just as the hips open completely.

The Top
At the top of the exercise, the weight is all the way up to the chin and the elbows are high. Without pausing at the top, begin the process in reverse to complete the entire movement. Lower the weight until your arms are straight, then return to the start position.
Returning to the starting position should be done just like a squat, with a push back of the hips and bend of the knees to lower the weight to the starting position. It’s critical on the way down to keep the back tight.

(compare to 4.6.09)

Read:
Charles Poliquin on the on the Negative Effects of Volume based endurance Training

Quote:
"In the middle of a difficulty lies opportunity."
- Albert Einstein

Results:
Elyse 31:40 DC
Jerry 26:20 Rx
Beth 29:57 22#/band
Chip 30:00 cap 95#
Meg B 33:38 65
Becky 29:45 Rx
Aimee 21:29 Rx
Mike P - 24:16 Rx
Mike S - 32:36 (band,65#,KR)
Joy - 27:41 (band,45#,ROM)
MegS - 29:25 (55#)
Bekah - 27:18 (band,53#,KR)
Rebecca S - 27:55 (band,65#,KR)
Kristin T - 26:19 (DC KTE)
Heather - 27:10 (band,53#,KR)
Dianne - 31:47 (band,53#)
Pat - 30:23 (band,75#,KR)
Tidmore - 26:06 (band,75#,KTE DC)
Gabe 29:58 scale
Becca cap
Jackie 19:05 scale (21-15-9)
Brian 29:13 Rx
Byrnsexy 27:34 Rx
Rob Ph 28:23 scaled!
Patrick 28:10 Rx
Ben F cap
LP 21:01 Rx
Amanda 28:32 scale
Rachael 28:45 scale
Josh S cap
Joe C cap
Lam cap
WW 29:00 scale
Vinny 21:10 Rx
Kathleen 26:09 scale
Danny cap
TP 25:01 Rx
Peterson 29:57
Alison 28:50 scale
Jess S cap
Miranda cap
Mark B cap
Chkaate Konelllie 26:32
Ben cap
Flounder 27:52
Kathryn 27:35 scale
Kate K 20:53 scale
Borden scale cap
Conn 95# cap
John C 21:02 Rx
Randy 30:06 scale
Charles scale cap
Sheng-Ching scale cap
Sam B 19:01 scale

W.O.D. 11.29.11

2011-11-28T22:00:00.006-05:00

CrossFit Total

1RM Back Squat
1RM Shoulder Press

1 RM Deadlift

(You are allowed 3 attempts are allowed to get to your 1RM in each lift above. Lifts must be performed in this order, Back Squat, Shoulder Press then Deadlift)

Click here for the basic strength standards for men and women.

(compare to 11.17.10)

Quote:
"Knowing yourself is the beginning of all wisdom."
- Aristotle

Results:
Jay E 455/225/500=1180#
Mike P 315(PR)/130/385(PR)=830
Mike S 150/100/245=495
Pat P 305/135/245=685
JKing 205/125/255=585
Paul F 245/165/275=685
Becca 113/53/178=344
Nicole S 125/85/215=425
Gina 115/60/165=340
Doreen 145/75/210=430
Kevin B 205/155/295 = 655
Meg 138/78/153 = 369
Chip 235/145/365 = 745
John C 300/140/345 = 785
Mike W 225/125/245 = 620
Sarah W 138/53/173 = 364
Chris T 133/73/153 = 359
Kara 143/58/203 = 404
Barb 113/38/153 = 304
Danny 415/185/455 = 1055
Ditty 185*/90*/225* = 500*
Erika 140/65/195*=400
Jess C 150/70/205 = 425* (135# pr)
Trostle 185/90/245 = 520
Balmer 250/155/n/a = 405
Diego 205/115/275 = 595
JNa 115/65*/195* = 375*
Keith 315/145/405 = 865
Jason 350/160/405= 880
P 345/165/445=955
JZ 245/105/315=665
Dan G 225/135/325=685
Olan 275/145/335 =755
Lam 210/100/210=520
Arin 143/63/185=391
Katie V 153/63/193=409
Schell 305/165/345=815
Travis 245/75/305=625
Kate 185/85/275=545
Mel 145/85/205=435
Jen S. 160/70/205=435
Nathan 95/55/115= 265
Peterbutt 275/145/415=835
Bekah 165/65/210=440
Megs 145/75/205=425
Oleg 255/125/305=685
Miranda 185/85/265=535
Shoeless 295/140/415=850
Vinny 335/155/415=905

W.O.D. 11.28.11

2011-11-27T22:00:00.018-05:00

Helen meets Grace - Barbells for Boobs video

100 Push Press (65/95#)
100 Overhead Squats (65/95#)

Reps can be segmented and completed in any order.

(compare to 11.1.10)

Mobility Monday:
Using the wall. We'll cover how to use a wall to improve hip and leg mobility by doing a variety of wall squats and stretches. Bring concerns or questions to Jeff at 5:30 or 6:30PM.

Community Notes:
If you have recently completed Fundamentals but not done the Nutrition session, Laura and Larry will be hosting the Paleo for performance workshop at 8PM on Monday 11/28.

This Thursday is the first Thursday (12/1) of the month and therefore we are hosting an open gym free to all members from 5:30PM-7:30PM. We are also looking for members who want to do a TEAM WOD with our kids in the "Steve's Club King of Prussia" program at 6:30PM. Post to comments if you are interested.

WOD & Wings is this Saturday (12/3) at CrossFit Delaware Valley. Who's in?

"Festivus" (our holiday party) is 12/15 at 5:30PM...remember to get your "holiday" outfits ready, bring a dish, some drink and a gift under $5.00 for the exchange. We will be providing food/drink in addition to any treats that are brought to the party.

Read:
"The Best of the Best": a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.

Quote:
"I am what I am because I have made myself so."
-Obert Skye

Results:
Rx:
Aimee 12:28
Cate 12:50
Keith 22:50
Kate 23:09
Shawn 20:43
Shoeless 31:32
Rob Ph 18:25
Dorothy 20:31
Balmer 23:22

Scale:
JP 19:58 /63
Mark 18:20 /45
Lee 17:52 /75
TP 15:10 /75
Lauren 15:36 /15
Jordan 21:23 /35
Chris T 16:35 /35
Paul F 19:41 /53
Barb Z 18:49/22
Hannah 19:10/53
Beth O 16:26/22
Kara 18:06/35
Mark B 21:25
Alexis 20:55/35
Flounder 23:31/65
Rachael 18:42/50
Becca 21:24/35 and 15
Jackie 13:58
Mike F 19:31/75
Katie V 23:39/45
P-Ditty 28:18/55
Oleg 24:06/75
Kathleen 18:15/35
KT 18:55/63
Jess S 22:19/35
Travis 26:02/65
Liz 15:58/33
Ben 25:55/45
Brian R 17:26/75
Mel 19:10/45
Dan 21:36/70pp
Gabe 20:31/65
Joe C 25:03/65pp
Jen S 30:31/DC
Kevin B 19:42/75
Megs 18:53/55
Joy 17:06/22
Mike T 15:53/75
Conn 22:29/63#
Randy 29:44/63
Justin K 24:38/75
Cline 22:54/63
Amol 15:47/45
Alison 20:09/15ohs/65pp
Akeem 23:35/35
Borden 20:44/75bcksq
Kathryn 21:55/35
Kate K 16:30/35
Erika 22:02 ?
Heather S 20:58/33
Laura P 18:44/55
Gina 20:42/35pp,25ohs
Schell 19:52/95pp,bamboo ohs
Christie 15:24/35
JNa 23:23/15

Photos:
Welcome to Lauren - learning the OHS via 100 reps!
Beth - nicely done!

W.O.D. 11.27.11

2011-11-26T22:00:00.007-05:00

For time complete:

100 Double Unders

then

5 Rounds of:
12 Hang Power Clean (135#/95#)
7 Deadlifts (275#/185#)

Quote:
"The strength of a nation derives from the integrity of the home."
–Confucius

Results:
Rx:
Clay 17:10
Jay E 18:56
Steph V 16:26
Mike Fab 16:20
Kate C 18:45

Scale:
LP 14:43 (95 HPC/115 DL)
Lee 17:26 (100/200)
Rachael 17:08 (65/125)
Stasie 15:33 (45/65)
Lam 23:07 (45/150)
Arin 18:00 (45/115)
Vincent 20:54 (115/245)
Erika 18:10 (55/135)
Sara 22:00 (45/85)
Becca N 19:57 (45/83)
Ron 20:55 (65/75)
Jess C 17:38 (55/120)

W.O.D. 11.26.11

2011-11-25T22:00:00.006-05:00

Skill:
Snatch Balance
1-1-1-1-1

Strength:
Hang Snatch
1-1-1-1-1

Cash out:
On the minute for 7 minutes at 70% of your 1RM Hang Snatch complete 3 reps.

Community Notes:
Regular 9AM/10AM and 11AM Strength.

Quote:
"We do not remember days, we remember moments."
–Cesare Pavese

Results:
Snatch Balance/Hang Snatch
Mel 73/73
Ken 73/53
Greg form
Jeff 95/120
Mike S. 55/55
Lee 115/85
Byrnsey 105/85
Jay E. 165/165
Flounder form
Cate K 103/93
Panos 103/93
Joe C 115/115
Kathleen 45/50
Katie V. 65/65
Schell form
Meg 45
Tim H. form
Clay 105/95
Jerry form
Lam form
Becca 55/50
VincentVincent 95/95