This WOD is scored by rounds completed for each of the 5 cycles.
Cargo Net Climb
Community Notes: What's the deal for Thursday? Festivus - our annual holiday party is on Thursday evening. Throughout the day we will offer a 6:00AM, 7:00AM, 9:30AM and 12:00PM regular CrossFit Class. At the 9:30 AM class there will be a variation of Festivus...bring a gift under $5 and come prepared to have some fun.
There will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus!
Who is welcome at Festivus?
EVERYONE (who is a member of CFKoP)!
When should I arrive?
About 4/4:30PM...and the WOD will commence closer to 5:30PM.
What should I bring?
A gift under or about $5.00 and a dish or drink.
What should I wear?
A "festive" holiday sweater or something like it...we value creativity.
What should I expect?
FUN, FRIENDS...AND...FEATS OF STRENGTH.
You can also air your grievances & get your picture by the aluminum pole!
We will provide a catered meal and some drinks.
The WOD will be a team workout--your team will consist of a random selection.
Remember we will also pick the "yearbook" awards.
Is it really worth coming?
Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.
clock does not reset or stop between exercises. On call of "rotate," or
the sound of the buzzer the athlete/s must move to next station
immediately for good score. One point is given for each rep, except on
the rower where each calorie is one point.
Every child is an artist. The problem is how to remain an artist once he grows up.
College: A couple but graduated from Penn State Abington
How long have you been a CrossFitter?
March of 2012
Did you ever play sports?
HS soccer, football and basketball. And I
played college football for two years culminating in the PAT team for an
Got some cool (or uncool) hobbies you'd like to share?
Played National tournament level
paintball and sorry no it is not in the woods or 'I did that at Skirmish
once'. Help with the Sr high group at my church and enjoy shooting
although I am not a hunter. Season ticket holder for the Flyers and I
What is your biggest achievement at CrossFit?
Coming back. The first couple of months it
was all I could do to survive twice a week since I was so sore. But I
am up to a 225ish C&J (power--see next question) and am RX'ing more
WODs including those with pull-ups which I would not have believed a
year and a half ago.
What do you feel that you still need to work on?
Anything that involves a squat--I hate all
of them; back, front, overhead, air--you name it I do not like it. And
I need to work on all the body weight movements.
Goals for the rest of this year?
Being that it is late November do not
take too much time off around Thanksgiving and Christmas.
2014--Continue showing up and putting in the work and just getting
better at everything. Get rope climbs and a couple of hand stand
pushups--increase my ring dip PR of 2 to at least 3. Ambitious I know.
But I should really try for the 100 DU board. Half way there.
What's your favorite WOD?
Something involving a hang power clean or DU. And I am a fan of
the WODs that include running. Shocking I know for a guy who goes 230
on a good day.
How about your favorite food/snacks?
Yes. Sorry...more or less
anything. Totally do not follow any sort of diet--hence the 230 on a
good day. Ice cream is a staple of my diet though.
What is the craziest workout outside of CF you have ever done?
Ran the Philadelphia Marathon a
couple of years ago. That is a long way to run. Once was enough for
that. Also Indian runs for soccer around half of the field where you
went from the front of the line around the field to the back of the line
What’s your least favorite WOD?
Karen ate my lunch the one time I did
it. Could hardly walk for a few days and then may or may not have
yakked in the locker room after it.
I am a fan of the C&J and the shoulder to overhead.
What’s your least favorite lift/movement?
Squats and I do not have the lungs for burpees.
What skill have you been workingon in 2013 the most ?
Keeping up the intensity in a workout. I
am really good at just looking at the weights/bar/kb/box etc when I get
tired and my five or ten second break is a lot slower then most others
counting to five or ten. Working on it. And trying to RX more WODs
that I would have scaled in the past.
Whats your favorite piece of workout "gear"?
I own a Rogue jump rope and just picked up a new pair of
Nano shoes. Being that I only own two pieces of gear I will call it a
tie. Unless the rope gets me on the 100 DU board next year in which
case I will go with the rope.
What you say is your biggest improvement since starting CF?
Too many to count. My form has
improved on everything. My strength has gone up in every category and
my paper pushing hands are finally not ripping on any pull up bar
Who is your favorite coach?
PC answer all of them. But I came up under Jason at the 4:30 when I was new so prolly Jason.
PR's to mention? Goals Reached? Nutrition highlights?
My PRs have increased on every strength movement
and my times have decreased on all the timed ones. Goals? Being not
all that competitive I do not really set goals for myself. I just try
to show up and work each day. I am filling out this questionnaire after
finishing last in my class by a couple of minutes today but it was a
solid workout. I enjoy coming back which when I had multiple globo gym
memberships they would just collect dust. And my 430 crew makes it a
good time to come back to.
Couplet #1 –10 Thrusters (55/75#) and 10 Toes-to-Bar
REST ONE MINUTE
AMRAP in 7 Minutes:
Couplet #2 – 200m Row and 10 Burpees
Athletes can start on any couplet. Score the
total number of reps completed in each couplet, the row counts for one rep
Meet and Park at the Annex for all classes this weekend. We are hosting a Level 1 seminar all weekend. CrossFit Cubs class at 10AM today is cancelled. Sorry for any inconvenience, we will resume normal schedules on Monday.
Sunday, December 1st we will be hosting our monthly open gym,
FREE for all members 11-1PM in the Annex. Come to work on a skill,
strength or missed wod.
Life is 10% what happens to me and 90% of how I react to it.
This will be our third annual amazing race. Friends and
Family are welcome to attend, this is a FREE class. There will be teams for this
workout, teams will race through Bridgeport with clues at each stop and
challenges to accomplish. Please sign up via MindBody.
Jason and Steph will be running this WOD.
21-15-9 reps of:
Community Notes: Thanksgiving--Thursday, November 28th, we will run the Amazing Race
at 8:00AM. This will be our third annual amazing race. Friends and
Family are welcome this is a FREE class. There will be teams for this
workout, teams will race through Bridgeport with clues at each stop and
challenges to accomplish. Please sign up via MindBody. Coaches Aimee,
Jason and Steph will be running this WOD. Click here to sign up via MindBody.
The Black Friday schedule on, November 29th will be slightly modified; we will be running the following classes ONLY:
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman