3.05.2015

THE BOX IS CLOSED


The box (CrossFit King of Prussia) is CLOSED, and will remain closed for the remainder of the evening. Please be safe if you plan to venture out, the roads are not very well plowed yet.  We plan to OPEN tomorrow for regular hours, please continue to check the blog and Facebook pages for any other updates. 

SNOW CANCELLATION

Today March 5th, our 9:30AM and 12:15PM classes will be CANCELLED due to the snow.  We will provide an update on evening classes as we watch the weather progress.

Dr. Turner will NOT be onsite tonight for appointments.

WE WILL BE CLOSED FOR THE REMAINDER OF THE EVENING. BE SAFE. SEE YOU ALL TOMORROW. 

Friday Night Lights - The OPEN - And MORE.


We had a great turnout last Friday for 15.1 (the first OPEN workout) and team "BLACK" took the WIN.  Can they reclaim the title in week 2 without FABY?? The wild card will be switching to team "GREEN"...Are you ready? What's the WOD gonna be? Any idea?

As a reminder we will run 15.2 (the next workout) in all classes on Friday (3/6) and have our big "social" from 4:30-7:30PM.

We have some up coming visitors joining us in the following weeks...



Friday 3.13 for 15.3--Kettlebell Kitchen will be coming out to sample their meals.  They will be our new meal delivery service as we will be moving away from Custom Fit meals. The food is AWESOME and some are even done in ZONE proportions.
Click here to check out the website!

Friday 3.20 for 15.4 --Photographer Tatiana will be coming to take Team photos, a HUGE group photo and of course some action shots, wear your Team shirt or colors! Teams RED, GREEN and BLACK, we still have yours available for $20 if you haven't picked it up yet.




Friday 3.27 for 15.5 --Stronger. Faster. Healthier. will be coming out to sample their products (Recovery (Chocolate and Vanilla), FUEL, PUSH, and all of their flavors of fish oil.).  SFH is a family run company based in Maine and they produce natural Grass Fed Whey Protein formulas and high potency EPA+DHA liquid Omega-3 Fish Oil. All ingredients that they use are all natural and certified Non-GMO. Click here to check out the website.

3.04.2015

W.O.D. 3.5.15





For time:
100 Kettlebell Swings (35/55#)
200 Air Squats
300 Double Unders

Partition work as necessary to complete the total reps for time.


Community Notes: 
OPEN WOD 15.2- Friday 3/6 from 4:30PM-7:30PM
 YOGA- Saturday 3/7 at 11:00AM with Tori
OPEN GYM- Sunday 3/8, 11:00AM-1:00PM

Quote:
"We have met the enemy and he is us."
-Walt Kelly

3.03.2015

Welcome...

Please join us and welcome the new, up and coming coaches to our team at CrossFit King of Prussia. 

Marisa comes to us with 5 years of experience in the CrossFit world. She holds her CrossFit Level 1 and Level 2 certificates. Outside of the gym, Marisa is also a licensed EMT (Emergency Medical Technician) and continues to take classes to further her education in health-related sciences. Marisa has been shadowing at CrossFit KoP for about 5 months as well as helping out in our babysitting room.


Rachel has been training at CrossFit KoP for almost two years and just recently taken and passed her CrossFit Level 1.  She will begin the shadowing process at CrossFit KoP soon!  She has been so inspired by all of you she wants to continue to thrive and be part of the community. "I’ve found myself sweating, laughing, and growing with you all. I am excited to continue my involvement in the community and hope to inspire those moments that you all have helped me experience."


Please introduce yourself to both of these lovely ladies the next time you see them at the gym!

W.O.D. 3.4.15

Strength
Snatch 
1-1-1-1-1-1-1

Skill
Pull-up: 
...work on kipping (gymnastic or butterfly), chest to bar, strict or even bar Muscle Ups...

Community Notes: 
 YOGA- Saturday 3/7 at 11:00AM with Tori  
OPEN GYM- Sunday 3/8, 11:00AM-1:00PM

Quote:
"Never go backward. Attempt, and do it with all your might. Determination is power."
-Charles Simmons

The OPEN Week 1 - Team results


The Black team takes week 1 in the competition, followed by Orange, Red then Green. It looks like Green will pick up Faby next week as the wild card. Click here to view the spreadsheet. If you see any scores that were missed keyed in the spreadsheet please don't hesitate to tell us. A huge thanks to Dave N for the "spreadsheet"!

3.02.2015

W.O.D. 3.3.15

4 rounds of:

3 Minute AMRAP of:
10 Calorie Row
10 Thrusters 65/95#
10 Burpees

2 minutes REST between rounds.

Each round re-sets at the 10 calorie row.
Score is total reps for the 4 rounds.

Community Notes: 
OPEN WOD 15.2- Friday 3/6 from 4:30PM-7:30PM
 YOGA- Saturday 3/7 at 11:00AM with Tori 
OPEN GYM- Sunday 3/8, 11:00AM-1:00PM

Quote:
"Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That's what little girls are made of."
-Bethany Hamilton

3.01.2015

W.O.D. 3.2.15




 Fun photos...thanks Ryan S!







 the original Jen S stops in for a visit...



AMRAP in 15 minutes of:
75 Wallballs (14/20#)
31 Handstand Push-ups
75 Double Unders
31 Hang Cleans (105/155#)

Score is total reps--one round is 212 reps

Community Notes:
Reminder 15.1 scores MUST be submitted to games.crossfit.com by 8:00PM on Monday.

All morning classes will be ON tomorrow morning, Coach Tim will be there, snow or shine!

Quote:
"Pursue one great decisive aim with force and determination." 
-Carl von Clausewitz

Athlete of the Month


congratulations to Sarah S!

Hometown: Zieglerville PA. Unless you ski you've probably never heard of it. It's a tiny little town next to Spring Mountain.

Current Location: Bridgeport PA

Age: 34

Occupation: Social Worker

College: bachelors from Shippensburg University and masters from Temple

How long have you been a CrossFitter? I initially joined KOP back in 2010

Did you ever play sports? I did a long time ago...primarily field hockey and cheering.

Got some cool (or uncool) hobbies you'd like to share? I'm pretty low key. I'm very outdoorsy and love camping, fishing, hiking with my dogs, tooling around on a 4-wheeler in the woods or just laying in the sun for hours on end reading.

What is your biggest achievement at CrossFit? I'd have to say qualifying for master's nationals. When I started to focus on the olympic lifts 9 months ago I would have never imagined I'd qualify for anything this year or possibly ever.

What do you feel that you still need to work on? Everything!! I could write pages on this. Primarily my form with the olympic lifts. Also getting past the thought in my head that it might feel heavy and just lift it. I also need to do conditioning. I've let that take a back seat lately.

Goals for the rest of this year?
Everyone would think I'm crazy if I went in to the weights I want to be lifting by specific dates. I'm way too detail oriented with goal setting...so I'll just say not to bomb on the platform at masters nationals.
What's your favorite WOD? This is general but anything that's all body weight. Let's face it, I'm not Rxing anything with weights. I can dream but I'm being realistic here.

How about your favorite food/snacks? Cake, cookies, milkshakes, crab, steak...and so on. I love to eat.

What is the craziest workout outside of CF you have ever done? I've never done anything crazy. I was just happy I didn't feel the need to slow down or walk when I ran my first 5k.

What’s your least favorite WOD?
Anything that includes both rowing and wallballs.
Favorite lift/movement? I'd have to say the snatch. I love it when it feels good, which is rare these days. It's complex so it's so easy to have a piece (or ten) be off which makes it all the better when you have a good day. In a wod I always appreciate burpees though. I'm so low to the ground already that it's one of the few movements that help me catch up to the rest of the class.

What’s your least favorite lift/movement? Can I say the snatch again? On a bad day?! Really though I hate rowing and wallballs. They are not meant for short people.

What skill re you planning working on in the new year 2015 the most ? I'm being repetative but my form for both the snatch and clean.

Whats your favorite piece of workout "gear"? I don't know if it's a favorite but I won't go without my hand grips for pull ups again if there are a ton in a wod. I ripped once and almost cried like a baby.

What you say is your biggest improvement since starting CF? I think it's more of a mental gain...realizing I have the ability to lift more than my body weight above my head and not being scared to do it. I'm not such a weak little girl and I'll carry my two big bags of dog food out to my car on my own, thank you.

Who is your favorite coach? Steph. She is why I tried the BBC developmental and stuck with it. She has just the right balance of support and encouragement with constructive criticism that I need. She knows what to say when I get frustrated and in my head. She also does a lot behind the scenes, coaching me at meets, writing my program, watching videos I send her and giving me feedback, and letting me tag along to lift with her. I also need to include Jim. Most people don't get to work with him. He's extremely attentive even if he doesn't say a lot. He too takes extra time helping me outside of formal coaching. It means a lot to have coaches that take their personal time to help you. I can definitely say I have learned something from every coach at KOP, whether it be in a class or just in passing as they stop to give tips and encouragement.

PR's to mention? Goals Reached? Nutrition highlights?.. My primary goal these past few months was to hit a qualifying total to go to masters nationals in April with Steph and Jim, which I was able to do at a meet in Jan. I also hit a C&J PR of 44k that meet and exceeded my needed 70k total. I appreciate the great showing of support from the gym who came to encourage me:) That is exactly why I love KOP...it's about the supportive community more than anything.

2.28.2015

W.O.D. 3.1.15

Split Jerk
1-1-1-1-1-1-1-1

Cash out:
AMRAP in 5 Minutes
10 Pistols (Alternating R/L)
10 Sit-ups

Community Notes:
All classes today will be held in the Annex, (110 C Dekalb), please meet and park there. RE-DO's for 15.1 are welcome at 11:00AM. 

Quote:
“There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.”
– Pat Riley