7.03.2015

W.O.D. 7.4.15


FREE Friends and Family July 4th Workout
Teams of 4 Complete the following for time:
25 Tire Flips
100 Pull-ups
200 Push-ups
300 Kettlebell Swings
400 Double Unders
1600 M Run

The work can be completed in any order.  Two athletes work at once, except in the tire flips, all 4 can work together.

HAPPY 4TH OF JULY!

Quote:
"Those who expect to reap the blessings of freedom, must, like men, undergo the fatigue of supporting it."
-Thomas Paine

7.02.2015

W.O.D. 7.3.15


Teams of 4 (two men/two women) work to complete the following for time:

(Men)
40 Pull-ups
While partner holds 225 pounds loaded on a barbell
60 Wall ball shots (20lbs to a 10 ' target)
While partner holds chin over bar
100' Buddy and 100lb Dumbbell carry
40 Box jumps, alternating on a 24" box
100' Buddy and 100lb Dumbbell carry
2 Muscle Ups
-----------------
(Ladies)
40 Pull-ups
While partner holds 135 pounds loaded on a barbell
60 Wall ball shots (14lbs to a 10 ' target)
While partner holds chin over bar
100' Buddy and 70lb Dumbbell carry
40 Box jumps, alternating on a 20" box
100' Buddy and 70lb Dumbbell carry

2 Muscle Ups

Coaches notes:
Men work first to complete the first portion of the WOD then ladies work second to complete the remaining. Group teams based on level and ability but scale as necessary.  This is a version of the Team event 6 from Regionals in 2012. If the athletes do not have Muscle Ups - substitute 4 Pullups and 4 Dips for 2 Muscle ups.

Community Notes:

Today -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
"No matter your social status or how powerful you feel you are, we are equal. We came here by birth and will leave in death."
-Unknown

7.01.2015

W.O.D. 7.2.15














"Thruster Thursday"
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 45/75 lb.
From 5:00-10:00 use 65/95 lb.
From 10:00-15:00 use 85/115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
Choose an appropriate starting weight so you can make the jumps necessary if you need to modify the weights.  You can also choose a smaller increment for the jumps (vs 20 lb. every 5 minutes) if needed.

Community Notes:
Your 4th of July Weekend at CrossFit KoP looks something like this, we hope you can join us. Feel free to bring a friend too!
Friday 7/3 -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
“I am fond of pigs. Dogs look up to us. Cats look down on us. Pigs treat us as equals.”
― Winston S. Churchill

Athlete of the Month-Congratulations Jill C.




Hometown: Montvale, NJ
Current Location: Philadelphia, PA (Fairmount neighborhood – as of July 1!)
Age: 24
Occupation: Process Engineer
College: Cornell University
 
How long have you been a CrossFitter? Just over 2 years

Did you ever play sports? Yes – grew up playing soccer and ran track in high school. In college I dabbled in recreational horseshoes and squash.
 
Got some cool (or uncool) hobbies you'd like to share? Curling is my coolest (or uncoolest – depending how you look at it) hobby. I play in a weekly competitive league and travel for bonspiels (tournaments) a few times a year. I love to travel – my goal is to visit one new country and one new state a year. I enjoy baking, running (shocker) and outdoor activities. I also love puns.

What is your biggest achievement at CrossFit? I’m having trouble citing something specific because I think my overall progression is what I’d consider my biggest achievement. I feel that I have grown in mental fortitude and physical strength. The day I conquered the 8 foot wall ascent was when I realized crossfit is as much a mental challenge as a physical one. But honestly, a huge accomplishment for me has been that I stopped eating ramen noodles.

What do you feel that you still need to work on? Everything! I feel like I have a good general grasp of most movements but would like to start fine tuning things and becoming more efficient. Stringing pull-ups and overhead squats, specifically.

Goals for the rest of this year? I have a few specific ones (see below) but my overall goal is to push myself more. I’m never confident enough to choose the appropriate weights. I start to have doubts and chicken out last minute by using lower weight. I’ve definitely improved a lot at selecting weights but I think there is still room to challenge myself further.

What's your favorite WOD? Anything involving the combination of legs and lungs – ie some form of running, cleans, and deadlifts.
 
How about your favorite food/snacks? Chocolate, ice cream and wawa chicken parm sandwhiches are easily my top 3 favorites. I have a huge sweet tooth. I strongly believe it’s never too early or too late for a pint of ben & jerry’s and/or bowl of easy mac.
 
What is the craziest workout outside of CF you have ever done? I’ve run 2 marathons which my family calls me crazy for. I also did an open water ocean swim as part of a triathlon, which was quite challenging for me.

What’s your least favorite WOD? Anything with more than 100 reps of a movement, especially if it’s push-ups – no thank you
 
Favorite lift/movement? The clean. There is an indescribable, satisfying sound made when the movement comes together from the barbell, weights and heels. Strange, I know, but like I said…indescribable.

What’s your least favorite lift/movement? The snatch. There is a describable sound of struggle associated with this movement. Not a fan.
 
What skill are you planning working on in the new year 2015 the most? Ring dips! It’s the last of 3 crossfit related 2015 goals (see last question for other 2) that I have not achieved yet. I keep hoping that one day I’ll wake up and magically have ring dip capabilities. It’s been 6 months and no such luck so I definitely need to focus on ring dip practice for the rest of the year.

Whats your favorite piece of workout "gear"? My side pony…does that count? Or wrist wraps because they have saved my forearms on numerous occasions.
 
What you say is your biggest improvement since starting CF? My biggest improvement has been gaining upper body strength. I’ve always been a runner and I started crossfit so I could add a strength component to marathon training. After only 6 months of crossfit, I took 10 minutes off my marathon PR. But I can also do things like rope climbs, pull-ups and wall ascents which are movements I would have never gained the strength for had I trained solely by running (pun intended – I had to include at least one).
 
Who is your favorite coach? My favorite part about KOP is the diversity of coaches. I love that everyone offers different perspectives and advice. I feel like I am always learning something new every time we review movements before wods, even after 2 years of crossfit. I’m partial to Coach Keith since he coached my intro class, shares a liking of ben and jerry’s, and lets me gab about my weekend at the Monday 5:30.

PR's to mention? Goals Reached? Nutrition highlights?.Last month, I hit a bodyweight clean which is the PR I’m most proud of. Getting a strict pull-up and rx-ing double under wods were the other 2 of my 2015 goals that I accomplished this year. Winning the nutrition challenge in January was pretty exciting too and I still zone (on the weekdays J ). I like math and puzzles so zoning meals turns into a nerdy game for me.
 
Thank you so much to the amazing coaches for the nomination. I am in awe and inspired by the achievements by everyone at KOP. I am appreciative to be part of this supportive and incredible community!

6.30.2015

W.O.D. 7.1.15

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.


Community Notes:
Your 4th of July Weekend at CrossFit KoP looks something like this, we hope you can join us. Feel free to bring a friend too!
Friday 7/3 -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
"If you want to see the true measure of a man, watch how he treats his inferiors, not his equals."
- J. K. Rowling

6.29.2015

W.O.D. 6.30.15





Push Press
5-5-3-3-1-1-1

Cash out:

Double Under skill work...whats your max set?
Who is next to 100 consecutive?

Community Notes:
Your 4th of July Weekend at CrossFit KoP looks something like this, we hope you can join us. Feel free to bring a friend too!
Friday 7/3 -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
"Remember this: Your body is your slave; it works for you."
-Jack LaLanne

6.28.2015

W.O.D. 6.29.15

 Basket ball boot camp

3...2...1..go 
(welcome to our new Summer Shape Up Crew)
Muscle Ups



 snatches....





"magic please magic"

Skill:Muscle Up
Spend 15 minutes working on your Ring Muscle up

TEST DAY-RECORD RESULTS
Amanda 
9-7-5
Muscle up
Squat Snatch (95/135#)

(compare to 3.10.15)

Community Notes:
WheyCo is coming out to sample their product at CFKoP on Tuesday, they will be giving out free cups of protein after each class. Their Rx Plus protein delivers over two and a half grams of leucine in a single scoop. This amino acid resets the recovery signal so you can build more muscle. With less lactose, fat and carbs you are able to digest all 25 grams of protein for faster recoveries. Find out more about their products at WheyCoProtein.com.

Quote:
Nothing ever becomes real till it is experienced.
-John Keats

6.27.2015

W.O.D. 6.28.15



for time...
15-10-5 reps of
Push Jerk (75/115#)
Sumo Deadlift High Pull (75/115#)
Burpee Box Jump (20/24")

Community Notes:
All classes today will be in the Annex, 110 C. DeKalb, look for our new sign!  We are hosting an Olympic Lifting Meet (The Bridgeport Barbell Club Classic) all day TODAY, June 28th. Please stop by and spectate and watch the awesome lifters. Especially CrossFit KoP athletes, Keith, Faby, Marisa, Aimee, Christine S., Laura A., Shawna and Luke.

Quote:
Life is the art of drawing without an eraser.
-John W. Gardner

6.26.2015

Welcome Coach Rachel

Please join us in welcoming Rachel to our coaching team at CrossFit King of Prussia, she has been a part of our community since 2013. She recently took and passed her CrossFit Level 1 and proceeded to go through the shadowing process at CrossFit King of Prussia for the last few months. Check out her bio below to learn a little more about this amazing lady. We are honored to have her on our team!

Rachel participated in athletic activities but was a hobbyist more than a dedicated athlete throughout her life; she tried dance, lacrosse, field hockey, and rugby throughout school. After graduating from Penn State, she became a Media Planner/Buyer by day and a restless couch potato by night. So, she joined a gym and fell into a routine – arms, legs, cardio, rinse and repeat! While on the treadmill, she saw an infomercial for Insanity and decided that this was the next level in fitness. A year later, as she lay on the floor mid-way through the DVD, she realized that the trainer had no clue whether she was moving or not-listening to a TV truly was insane! During a YouTube binge one day she found a documentary-style series about one man’s journey through CrossFit. After a sub-10 minute intro workout kicked her butt (lead by a live coach-already an improvement over her then routine), she knew that this was the place where she’d see results!

Rachel has now doubled the time she’s spent on any other fitness program with CrossFit and is still maxing out her membership. CrossFit is more than a hobby - to Rachel, it is a culture that teaches growth, acceptance, and dedication. In her two years, she’s found appreciation for her body’s strength and power, understood the importance of health, gained a respect for discipline and perseverance, and seen improvement in her abilities. Most of all, she is grateful for CrossFit King of Prussia’s community. Learning, laughing, and sweating alongside the members here are what keep her engaged and coming back for more!

Rachel enjoys long ‘chipper’ workouts and her favorite movements include box jumps, kettlebell swings, any type of squats, cleans, and the (widely hated) thruster. When Rachel isn’t at the box, you can find her enjoying a meal with friends or spending quality time with her fiancĂ©e, Bryan, and her dog, Mase.

W.O.D. 6.27.15


"The Chief"
Max rounds in 3 minutes of:
95/135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles.
Score is total rounds completed for each of the 5 cycles.

Community Notes:
All tomorrow's classes will be in the Annex, 110 C. DeKalb, look for our new sign!  We are hosting an Olympic Lifting Meet (The Bridgeport Barbell Club Classic) all day on Sunday June 28th. Please stop by and spectate and watch the awesome lifters. Especially CrossFit KoP athletes, Keith, Marisa, Christine, Laura A, Luke, Faby, Shawna and Aimee.

Quote:
One thorn of experience is worth a whole wilderness of warning.
-James Russell Lowell