Ladies, Ladies, Ladies...way to rock the Friday WOD! First I'd like to welcome Karen, Beth and Brenda to their first CrossFit session! After seeing Orla's fantastic progress on the squash court since training with me, Karen thought to give it a try...with or without her "runners"! (I'm pretty sure that's Aussie for sneakers...) Needless to say, everyone went into this one full blast and finished strong!
AMRAP in 30 minutes
12 Barbell Thrusters(45)
12 K-T-E
12 Walking Lunges
200M Sprint
12 Sit-Ups
Only complete rounds are counted below:
Karen 8
Orla 7
Beth 8
Brenda just shy of 7 rx'd
Aimee 7 rx'd
Nicole 5
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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.
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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
1 comment:
Nicole and I don't care about rx'd...we're just glad we got through it without crapping our pants....
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