CrossFit KOP

12.16.2008

Open Gym.12.16.08

Tonight from 7:30 to 8:30.

All are welcome.

There will be no indicated W.O.D.

Skill work or CrossFit HQ W.O.D. of your choice.

Quote:

"Learning how to learn is life's most important skill"

4 comments:

Aimee Lyons said...: Doug and Jason- strong work yesterday. 5 rounds for time of: 275 Deadlift 5 reps, 10 burpees.
Jason-10:12, Doug-11:18; December 17, 2008 at 6:58 AM
Jason Lyons said...: i am curious to see what the cf games times were. i bet they finished around 5 or less. amazing. i bet they didnt put the bar down once.; December 17, 2008 at 7:44 AM
Appalachian Athlete said...: Yeah, less than 5:00. WAYYYY less than five. Less than 2:30! I didn't want to look because I was really happy DLing that much at all and felt happy with finishing it as Rx'd, but...

08 games top 5 finishers in the DL/burpee workout:
Chris Spealler 2:41
Eric O'Connor 2:44
Ricky Frausto 2:46
Pat Barber 2:49
Dutch Lowy 2:51

amazing; December 17, 2008 at 8:51 AM
Jason Lyons said...: LOL!

That is finishing 10 burpees and 5 275lb deadlifts in 54 seconds! I do not know if I can do 10 burpees in 54 seconds. Dutch was a little sloower, it took him 57 seconds. Speal is amazing. Every workout I have watched him do he is better than Dutch.; December 17, 2008 at 10:13 AM

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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.

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

12.16.2008

4 comments:

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