JIM

CURIN

KARA

STEPH R.

A few great shots above from DEADLIFT day!

W.O.D. 2.10.10

CrossFit King of Prussia will be CLOSED Wednesday February 10th.
I believe they are predicting up to two feet of snow and it is expected to end late Wednesday night...Information regarding class status on Thursday will be provided tomorrow evening.

At home WOD:
courtesy of Tim P...

Your choice:
AMRAP in 20 Minutes:
10 Push-ups
15 Sit-ups
20 Squats

or

4 Rounds for time of:
5 Burpees
15 Push-ups
20 Squats

Post time to comments.

Quote:
"Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs, and the voice inside you that yells "CAN'T" but you don't listen. You just push harder and then you hear the voice whisper "can" and you discover that the person you thought you were is no match for the one you really are."
-Unknown

A very NICE DEADLIFT picture...

Do your Deads look like this? When we talk about your shoulders and hips rising at the same rate till the bar hits the knees...this is what we are talking about. Still sound like Greek? Still confused?... Come to class we will explain better.
Use your LEGS to lift!

W.O.D. 2.9.10
Deadlift
5-5-5-5-5

Reminder:
We have 4 spots still available for the Whole 9 Nutrition seminar.
Click here to secure your spot today.
Click here for more information.

Community Notes:
Valentines day is right around the corner, In CrossFit KoP tradition the St. Valentines Day Massacre will rear its ugly head. Click here and here to remember the fun. This Sunday, February 14th we will execute the Valentines Day WOD at 9AM and 10AM. Feel free to bring your significant other, partner, friend, child, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Read:
Now by Jon Gilson

Quote:
“In helping others, we shall help ourselves, for whatever good we give out completes the circle and comes back to us.”
-Flora Edwards

Results:
Steph R. 200 (210 x1)
Kara 185 (195 x1)
Deb 155
Joe D. 365 (405 x1)
Donkey 185 (190 x1)

Curin 285

Miranda 220

Laura 125

Olan 275

Jerry 325

Jen S 185

Steph 245 (265x3)

Jim C 365 (385x2)

Vincent 295

Christine 105

Maureen 120

Sam B 245

Cindy 215

Shawn 325

Jay 335x3 (405x1)

Mike H 365

Pukie 405x3

Kathleen 135x6

Melanie 165 (185x1)

Granny 175 (185x3)

Maureen working hard for the Push-up!

9:30AM ladies take on ANGIE!!!

W.O.D. 2.8.10

"It's time for one of our favorite bench mark ladies..."

ANGIE

for time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

(compare to 9.8.09)

Video:
"CrossFit and Strongman" with Kurtis Bowler by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Massage:
On Saturday February 13th, We will be hosting Judith Gabriel, a Massage Specialist and Bodywork Therapist, who is offering Therapeutic Massage, Intuitive Bodywork (Collard Method), Rebirthing, Reflexology, and Chair Massage. Many of you know I typically travel to Reading to visit Judith for my massage therapy; she has 23 years experience. She graduated from PA School of Muscle Therapy in therapeutic massage and reflexology and has 20 years of training with world-renown bodywork specialist Patrick Collard, and 23 years of national/international training in Rebirthing.

At CrossFit Kop Ms. Gabriel will be offering deep therapeutic massage with corrective work, chair massage, and non-diagnostic reflexology.

Her rates are as follows:
$100-1-1/2 massage
$80-1-hr massage
$1.50 a minute up to 14 minutes for chair massage
$20 for 15 minutes
$40 for 1/2 hour of chair massage
$40-1/2 reflexology
$60 for 1-hour reflexology

Sign up now at the box:
She is worth it!!!
Judith will be at our facility on Feb. 13 from 9:30AM on... Appointments are limited so please book in advance by calling 973.885.8728 to schedule through Aimee.

Quote:

"It is better to be hated for what you are than to be loved for something you are not."

-Andre Gide

Results: time - band/modifications
Hannah 40:23 green/KB swings
Cate 30:05 KB swings
Kara 30:34 black
Donkey 36:44 blue/floss
Kristen 33:02 blue
Kim 38:20 green
Nikki 19:20 rx
Maureen 16:34 black/50s
Mike F. 33:17 rx
Mike H. 20:55 rx
Jen S. 28:34 rx
Jeff H. 20:15 rx
Vincent 19:30 green/50s
Mel 11:35 green/50s
Joe A. 41:28 rx
Steve Z. 26:07 rx
Rob 25:10 rx
Kathleen 27:15 black
Grans 20:02 rx
Kerry 17:41 walking lunges/50s
Liz 21:42 box jumps/walking lunges

Gina 24:57 black

Dorothy 24:57 black

Steph V. 34:58 blue/black

Olan 33:50 floss/deadhang

Jim C. 27:43 rx

Justin 27:28 blue

Ludwig 24:50 50s

Jerry 24:16 rx

Hannah and Cate...Strong Mamas!

W.O.D. 2.7.10

"Let's try this one again..."

Front Squat:

3-3-3-3-3

and

4 Rounds for time of:

10 front squats 95/135#

2 rope climb

10 box jumps 21/25

Note:

There will ONLY be a 10AM class tomorrow and an 11AM CrossFit KoP Kids Class. The 9AM class is cancelled!

Snatch Clinic with EC and James Hobart:

Click here to register for either the 9AM or 2PM session.

Beware of Overtraining:

CrossFit is addicting and it’s hard to stay away from the box, your friends are there, the WODs are irresistible and you need to see the "hot chick at the desk" I know! Just remember, rest days are just as important as training days. So if you feel like you are overtrained then... take a rest or gains will be hard to come by.

Here are some signs of Overtraining:

Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries
A compulsive need to exercise

Video:
CrossFit South County athletes prepare for the 2010 CrossFit Games Sectionals - video [wmv] [mov]

Quote:

"He who trims himself to suit everyone will soon whittle himself away."

-Raymond Hull

Results:

Donkey: 100/12:48

Ironman: 160/10:30

Kim: 105x1/21:35

Kristen S: 100x2/18:36

Laura: 100x2/17:35

Hannah: 155/12:45

Cate: 185/13:23

SNOW!!!!

Since there is a Winter Storm Warning in effect until 7PM(see below)...("wait a warning, I just took this picture and I'm pretty sure we are in the the middle of the winter storm"). However you dice it, there's A LOT of snow out there, unfortunately we will be CANCELING classes at CrossFit KoP today.

Safety first...Stay warm, use it as a REST day.

From the National Weather Service:
SNOW HAS OVERSPREAD MOST OF THE AREA EARLY THIS MORNING AND WILL CONTINUE MUCH OF TODAY. STORM TOTAL SNOW ACCUMULATIONS OF 12 TO AS MUCH AS 24 INCHES ARE EXPECTED. THE SNOW WILL FALL HEAVILY AT TIMES THROUGH EARLY THIS AFTERNOON... WITH RATES OF 1 OR 2 INCHES AN HOUR. THE HIGHEST SNOWFALL RATES SHOULD BE ACROSS THE SOUTHERN PORTIONS OF THE REGION.

AN INCREASING NORTHEAST TO NORTH WIND WITH GUSTS UP TO 35 MPH OVERNIGHT AND SATURDAY WILL CREATE BLOWING AND DRIFTING SNOW. THIS COMBINED WITH THE FALLING SNOW WILL CREATE VERY HAZARDOUS CONDITIONS INCLUDING GREATLY REDUCED VISIBILITIES AT TIMES.

W.O.D. 2.6.10
Front Squat:
3-3-3-3-3

and

4 Rounds for time of:
10 front squats 95/135#
2 rope climb
10 box jumps 21/25"

Community Notes:
Do to inclement weather, the free Saturday class scheduled for February 6 at 8:30 AM has been canceled. This class will be rescheduled for March 20th at 8:30 AM. Please check the blog at 10:00 AM for an update regarding the 12:00 PM and 1:00 PM classes. We will make an official decision at that time on whether or not classes will be canceled. Please be safe and stay warm.

Quote:
“Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.”
- August Wilson

Shawn and his Festivus homies!

Happy Birthday Shawn!!!

"keep taking that fish oil!"

W.O.D. 2.5.10
The Lyons Press Medley

Shoulder press-Push press-Push jerk

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only.

Skill:
3 Rounds not for time
20 GHD Sit-ups
10 Knees to Elbows
5 Toes to Bar

Reminder:
FREE class Saturday 8:30 AM. If there is ALOT of snow that causes us to have to cancel this class it will be rescheduled to March. The next FREE class will be Saturday March 20th at 8:30AM. Also, please check in with the blog to see any class cancellations due to weather!! We will try our hardest to remain open, but if your safety is at risk we don't want to chance it.

Quote:
Computers are magnificent tools for the realization of our dreams, but no machine can replace the human spark of spirit, compassion, love, and understanding.
-Louis Gerstner

Results:
Jen S. 70/85/85
SAZ 75/75/85
Megs 70/85/90
Steph 80/100/95
Aimee 85/120/125
Cindy 63/73/93
Dawn 43/63/73
Tim P 115/125/155
Jim C 135/175/145
Cate 110/115/145
Vincent 95/115/115
Mike F 135/155/165
Kathleen 40/50/65
Maureen 35 form
Liz 53 form
Kit 135/180/190/215x1
Swine 125/155/175
Steve 185/185/185
Rob 135/155/145
Joe A 165/185/155
Miranda 85/105/110
Granny 70/95/110
Shawn 155/155/145
Jimmy 135/145/x
Gary 95/105/105
Jerry 135/155/165
Ludwig 125/135/155x2
Jeff 95/135/155x2
Jason 135/175/195/215x1
Justin 115/135/135
Dorothy 63/88x2/93x2
Nikki 95/115/130
Olan 125/135/155x2
Laura 68/88x2/93
Ray 115/125/145x2

Sam Shoulder Press

W.O.D. 2.4.10

10-9-8-7-6-5-4-3-2-1
Push Ups
KB Swings (35#/55#)
Ring Rows

Skill:
Max L-sit Hold (x3 attempts)

Video:
"Training at 90 Percent" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

Read:
"A Study Finds Mental Benefit of Fish Oil" - The Associated Press, The Wall Street Journal.

Recipe:
Coconut Milk Ice Cream

Quote:
"That deed which in our guilt we today call weakness, will appear tomorrow as an essential link in the complete chain of Man."
-Kahlil Gibran

Results:
Granny 6:46 35# (:21)L-sit
Kim 11:24 45# (:2) L-sit
Jen S. 9:39 35# (:14) L-sit
Sam G. 7:00 55# (:5) L-sit
Sam B. 5:59 53# (:49) L-sit
Steve Z. 9:23 55# (:5) L-sit
Deb 7:18 35# (:36) L-sit
Olan 10:04 55# (:19) L-sit
Donkey 9:29 35# (:19) L-sit
Megs 8:29 45# (:19) L-sit
Kevin 9:29 55# (:8) L-sit
Cindy 9:38 45# (:1) L-sit
Jason 8:35 70#