Nicole above 5.26.09 65#
Nicole below 7.22.08 20#
Look how far Nicole has come!
Everyone at the gym knows Nicole, how can you not, she's one of our most animated athletes and basically tells it like it is...no sugar coating here. Well, Nicole has been training for almost a year and has seen some dramatic strength gains. Congratulations Nicole, you have made AMAZING progress!

W.O.D. 6.1.09
400M Run
Overhead Squat 95lbs/65lbs x 15

Nancy Challenge, CrossFit Los Angeles ...[wmv][mov]

"Success is not a destination, it's a journey."
-Zig Ziglar

Jeff Rx 22:22
Shawn 75 18:05
Liz 30 19:47
Lisa Rx 18:50
Dave 30 25:39
Paul Rx 15:28
Miranda Rx 21:02
Jim C. 75 21:06
Jon 75 18:44
Curin 45 21:06
Jason 95 17:26
Kelly 15/4 16:50
Nicole 55 21:20
Chris 65/75 19:52
Mike B. Rx 18:23
Dev Rx 17:05
CP 45 17:16
Granny 45 15:07
Jen B. 35 17:14
Jill 35 17:51
Danielle Rx 16:44
Jen S. 55 23:35

Level 2 WOD:
400M Run
21 OHS (115#/75#)
42 Pull-ups
15 OHS
30 Pull-ups
18 Pull-ups
45 Burpees
200M Run

Tim 36:43
Han 28:47
Mike M. 19:59
Sam 16:21
Aimee 15:48
Joe A. DNF

We are happy to announce some great additions to the schedule!
Monday 9:30AM/5:30PM/6:30PM/7:30PM (LEVEL 2)*
Tuesday 5:30PM/6:30PM
Wednesday 6:00AM/12:00PM/5:15PM
Thursday 6:00AM
Friday 6:00AM/12:00PM/5:30PM/6:30PM
Saturday 12:00PM/1:00PM
Sunday 9:00AM/10:00AM/11:00AM (KIDS CLASS)**

*The Level 2 Class
is for the "seasoned" CrossFitter. To further define "seasoned" ...One who has an excellent understanding and is proficient in all of the fundamental CrossFit movements. Athletes should be able to execute the workouts with prescribed loads and intensity and have the willingness to give 100%. The Level 2 class generally will focus on the more complex Crossfit movements executed at higher intensities. Complainers are NOT welcome. Come prepared to train hard.

**The CrossFit Kids Class will begin this Sunday June 7th at 11:00AM.
Our CrossFit Kids program will start on June 7th as a 9 week program. Following the start of CFKids class this Sunday we will offer two CrossFit kids classes weekly. Tuesday at 4:45PM and Sunday at 11:00AM. The cost of the 9 week program is $225 per child. Your child can attend as many or as few classes during the 9 week time period. Drop in's are welcome $15 per child per class if you are not able to sign up for the full 9 week program.


Hannah and Jen B. swinging away.
W.O.D. 5.31.09
3 Rounds for time of:
Run 400M
30 KB Swings
15 Knees to Elbows
15 Box Jumps (25"/29")

Knees to Elbows Demo...[mov][wmv]

"Any time you sincerely want to make a change, the first thing you must do is to raise your standards. When people ask me what really changed my life, I tell them that absolutely the most important thing was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming."
-Anthony Robbins (adapted)

Granny 35# 17:39
Lisa 35# 19:42
Sam 70# 16:11
Mike F. 55# 21:46
Aimee 45# 16:50
Hannah 45# 21:18
Nikki 25# 19:24
Jim 55# 24:47
Jen B. 25# 21:19


Doug, Laura and Joe A. Snatching away...
W.O.D. 5.30.09

10 Rounds for time of:
3 Dips
6 Power Snatch 75#/115#
9 Push-ups

Lunchtime Snatching Session with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"We are what we repeatedly do."

Doug Rx 12:52
Jason Rx 18:47
Joe Rx 29:30
Sam Rx 14:03
Aimee Rx 12:32
Mike F. Rx 17:35
Dawn 35# 17:14
Jeff 95# 18:02
Jill 55/45# 16:12
Meighan 35/15# 17:20
Laura 45# 11:50
Tim P. 115/95# 10:48
Jen B. 35# 16:30


Joe 455# deadlift.

Katie with some good looking form. First time Deadlifting.
W.O.D. 5.29.09


*We will be focused on FORM, not necessarily new PR's. Once you start to loose form do NOT proceed up to the next weight; drop back or stay at that weight. Often too many times we loose focus on form and try to get a new PR. If you happen to get to a new PR with perfect form we will celebrate it, but today's focus is FORM, FORM, FORM!!!!

Weighted Pull-ups
Max Pull-ups

Steve Rakow at CrossFit Ocean City has advice on what to do when your training is not resulting in gains: Read Plateaus and What to Do About Them.

Results from Open Gym:
Open gym was a great success, there were some new PR's set...and alot of skill work accomplished.

Hannah 3:58
Tim 2:58
*Boy, oh boy someday when those Marley kids are born and start CrossFitting imagine their GRACE time!!

Tim and Jason lifted 14000 pounds...because yesterday's 7,000 wasn't enough!

Sam and I took on "EVA":
Sam 44:58
Aimee 46:24

I saw some kipping pull-ups from Jon and Miranda!

Jon had a 200 lb x 3 rep Back Squat!

Granny was back in the house although I have no idea what she did!! She did something!

"Hold yourself responsible for a higher standard than anybody else expects of you."
-Henry Ward Beecher

Jeff 225
Doug 285
Laura 120
Jason W. 365
Jason L. 335
Jon 205
Paul 255
Jill 175
Sam 225
Mike F. 350
Jen S. 165
Kelly G. 95
Mike B. 350
Jen B 135
Joe 455 1RM
Cindy 200
Chris 265
Granny 35
Nicole 175
Michael W. 235
Nikki 115
Katie 115
Charlie 345 1RM

Details regarding the Fallen Heroes Fundraiser on June 6th.
9:00AM Keystone Affiliate Challenge II (Individual WOD/Team WOD).
1:00PM $25 All you can Eat/Drink.
$1.00 Raffle tickets will be sold $10 for an arms length.

Great Prizes in the Raffle:
$25 Kildare's Gift Certificate
$50 Fox and the Hound Gift Certificate
$25 Rib House, Bridgeport PA Gift Certificate
$25 Cheesecake Factory Gift Certificate
Yankee Candle Gift Basket
Bath and Body Works Basket
Whole Foods Gift Basket and $25 Gift Certificate
Sheraton/Copper Mine Restaurant dinner for 2
3 Hall of Fame Club Philadelphia Phillies vs. St. Louis Cardinals Tickets plus Preferred Parking for July 26th
Champps 6 Cheeseburger Cards
12 Games of Bowling at Fercenda Whitaker, East Norriton
$25 Peppers Restaurant Gift Certificate
$100 Melting Pot Gift Certificate
$25 LoanStar Gift Certificate
$25 WaWa Gift Certificate
$50 McFadden's Restaurant and Saloon Gift Certificate
$20 Bear Rock Gift Certificate
$25 Wild Rice Gift Certificate
1 hour Personal Training session with Aimee Lyons
1 hour session with Holistic Nutritionist Barbara Paolone
Starbucks Gift Basket
$25 Maggianos Gift Certificate
Brunch for 2 at the Paddock at Devon Gift Certificate
One free month of Holistic Nutritional Support with Jennifer Fugo to include 3, 45-minute sessions in person or over the phone to cover health concerns, diet and lifestyle. Valued at $250.00.
Portrait session with Dave Zaveloff. Value $250.

If you would like to contribute I will have a list at the gym to sign up or you can post to comments, we will most likely need multiple contributions of the items below. Any set up help prior to the event is welcome, or if you have other ideas for the list below please add on!

Paper Plates
Plastic Ware
Zone Bars
Deck of Cards
Tomato pie
Rice Crispy Treats
Baked treats
Garbage bags


6AM Sweat Angel.

W.O.D. 5.28.09
50-40-30-20-10 reps for time of:
Double Unders

Rocky Mountian: Men's Final (our WOD from yesterday)
Men's Final WOD ... [wmv] [mov]
2009 CrossFit Games Rocky Mountain Regionals Women's Competition - video [wmv] [mov]


Open Gym from 5:00PM - 6:30 PM Thursday 5/28/09! Post to comments if you are doing a specific WOD and looking for a partner or counter.

"There exist limitless opportunities in every industry. Where there is an open mind, there will always be a frontier."
-Charles F. Kettering

Annie Results:
Jim 13:23
Lisa 7:42
Sam 8:58
Doug 10:42
Aimee 6:20
Mike M. 6:21
Jeff (TJ) 7:36
Cindy (TJ) 9:10
Paul 7:52
Jen S. 13:42
Miranda 13:10
Devin 14:59
Curin (TJ) 10:59
Hannah 12:37

Tabata Pushups:
Jim 6
Lisa 8
Sam 10
Doug 9

When would you rather have the 7:30 Level 2 Class?
Monday or Tuesday?
Post vote to comments.

Thursday May 28th 5:00-6:30 PM- OPEN GYM (FREE FOR CFKOP MEMBERS)




Thursday June 11th 6:00-7:00 PM- YOGA @ CROSSFIT KOP ($10 PER PERSON)

NEW Monday 9:30 AM
NEW Monday 7:30 PM Level 2 class (For the Level 2 class, you must Rx to attend, WOD's will not follow the regular Blog and will be announced @ 7:30PM)
NEW Friday 6:00AM
NEW Friday 12:00PM


Happy Birthday Jason!!!
11 months ago Jason got his first taste of CrossFit.
Today, he is 30 pounds lighter, 4 belt loops smaller, CrossFit Level 1 certified and a HELL of a lot stronger. Drinking the KoolAid and listening to your wife sure does pay off...right?

W.O.D. 5.27.09
This is the 3rd WOD from the Rocky Mountain Regional Qualifiers.
For time from the ground to over head anyhow:
7,000 pounds for Men
5,000 pounds for Women

All of the competitors had to choose what weight they are going to do for the workout. The choices, with the corresponding numbers of reps are listed below.
The barbell starts on the ground and must end up locked out overhead.
You can use any technique you want to achieve that. Power Clean and JerkClean and JerkPower SnatchSquat SnatchRound Back Deadlift-to a Reverse Curl-to a PressSome combination of the above choices...Make up your own technique.

1. You must be stable and unmoving at the top of the lockout, with your knees, hips, and shoulders in a straight line.

2. Your feet have to be stable and unmoving at the time of the lockout.

3. You may split jerk, but if you do your feet must be brought back to parallel and unmoving before your lock out will be complete.

4. You may not bounce the bumpers, and then go from the hang position.

5. Your hands must be on the bar when the bumpers are in contact with the ground.

6. You may not change your weight.

Men's Choices 7,000 lbs for time:
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices 5,000 lbs for time:
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

"Change and growth take place when a person has risked himself and dares to become involved with experimenting with his own life."
~ Otto

Scott 75 8:33
Sam 95 7:36
Hannah 85 7:20
Aimee 65 8:57
Jim 95 10:45
Paul 95 9:55
Joe 95 11:29
Lisa 65 9:00
Tim P 95 7:19
Dave 45 12:00 (80 reps)
Ray 75 11:34
Dan 95 9:54
Meighan 45 ?? (80 reps)
Jason 75 9:13
Jason 95 5:53 (Next day)
Jason 75 7:10 (Next day, 20 minutes later)
Jon 75 16:05
Miranda 65 11:17
Curin 65 10:26
Tim M 135 7:14
Tim M 135 5:42 (Next day)
Tim M 75 8:08 (Next day, 20 minutes later)
Danielle 65 8:50
Nicole 65 14:14
Laura 55 14:50 (77 reps)
Devin 85 13:32
Chris 95 9:59

Trevor Win'E Memorial Day CrossFit Challenge

Painstorm #12 "The Olympic Bar Mile"

9:00AM WOD-Trevor:
300 Pull-ups, 400 Push-ups, 500 Sit-ups, 600 Squats completed in teams of 4 with only 2 athletes working at a time. Exercises were completed in order and the athletes were not allowed to move to the next station until all reps were complete.
Team 1 - Aimee, Tim P, Sam, Paul - 24:39
Team 2 - Jason, Ray, Scott, Mike M. - 28:44
Team 3 - Brad, Mike, Jeff, John - 29:15

11:00AM WOD-Painstorm #12 The Olympic Bar Mile:
With an Olympic bar the athletes completed the the following exercises in a team. Athletes could not move to the next exercise until EVERYONE was back from the run.
Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M
As many of you know the Olympic bars weighs 45#, most of our gentlemen and ladies used 45#, congratulations on a great team effort!!!!

44:12-Ray, Dawn, Mike M, Paul, Jason, Dave Z, Tim P, Scott, Curin
51:33-Tim M, Sam, Laura, Hannah, Meighan, Miranda, Doreen, Mike B, Aimee

For more pictures from the events click here. You may also notice the quality of some of the shots looking a tad more professional than what my little 400MegaPixel Cannon can dish out...Well, that's because we have the honor of welcoming one our newest CrossFitters Dave Zaveloff, who is also an amazing photographer. Click here to check out his website.


Welcome our first CrossFit KoP baby into the world, Mary Kate.
Congratulations to Mike and Gina!!!!
Mary Kate was born on Saturday May 23, 7lbs 8oz, 21" inches long.

W.O.D. 5.26.09
5 Rounds for time of:
400M Run
23 Burpees (in honor of Mary Kate)

CrossFit Heros - video [wmv] [mov]

Coach Notes:
I want to congratulate and thank everyone who came out for the Trevor Win'E Memorial Day Challenge, and acknowledge the amazing effort to all who endured Painstorm #12 "The Olympic Bar Mile." Not to mention the 8 individuals who accomplished both WOD's today! I will post photos, details and results from the WOD's tomorrow.

"One of the greatest discoveries a man makes, one of his greatest surprises, is to find he can do what he was afraid he couldn't."
-Henry Ford

from FRAN tonight's actual WOD...just to keep you all on your toes!
Scott Rxd 7:19
Doug Rxd 5:35
Joe Rxd 10:31
Sam Rxd 5:51
Chris Rxd 13:23
Paul Rxd 6:13 (next time have a snack pre-WOD...please)
Jon 80# 9:08
Nikki 55# 11:58
Jeff 80# 10:32
Randi 45# 9:42
Jen S. 50# (greenband) 10:04
Curin 65# (blackband) 10:57
Jill 55# (blueband) 9:55
Nicole 65# (dentalfloss) 11:05
Jen B. 50# (greenband) 11:00


W.O.D. 5.25.09
1:00PM Memorial Day BBQ and party!

The first PAINSTORM was a gathering of some of the UK CrossFitters. Given that some of them traveled up to 6 hours (by bus) for the meeting, no one felt like doing "Fran" and calling it a day. So the first Painstorm was something like warm up with one round of Helen, followed by a typical CF WOD, followed by the Secret Service Snatch test and of course partying afterwards. So today we not only honor the Heroes, especially Trevor Win'E, but we will also do as the UK CrossFitters do and enjoy a Painstorm followed by a party!!! As always weights and reps can be scaled of course, so everyone can join! The WOD will be announced at 11:00AM. Everyone is welcome.

"A hero is someone who has given his or her life to something bigger than oneself."
-Joseph Campbell


Cyrus guarding the box.
W.O.D. 5.24.09

...but the away from the Box WOD is:
13-12-11-10-9-8-7-6-5-4-3-2-1 for time of:
-perform 13 Push-ups, 13 Burpees, 12 Push-ups, 12 Burpees...and so on until you reach 1 and 1.
Post times to comments.

Memorial Day fun for tomorrow starts at 9AM.
Trevor WOD 9:00AM
Painstorm WOD 11:00AM
CFKoP Memorial Day BBQ 1:00PM
EVERYONE IS WELCOME!! (regardless of level or skill)

"The legacy of heroes is the memory of a great name and inheritance of a great example."
-Benjamin Disraeli


Doug jumps 44.5"!!!

W.O.D. 5.23.09
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Clean (75% Body Weight)
Pull Ups

Tycen P. of CrossFit Dixie does "Grace" in 1:05: Video.

"Each man is a hero and an oracle to somebody"
-Ralph Waldo Emerson


Your Canvas.

W.O.D 5.22.09
5 Rounds for time of:
21 Sumo Deadlift High Pull (95#/65#)
21 Ring Dips

Coach Question:
Ladies and Gents (of course) I'm trying to print another run of T-shirts for the ladies-a "baby tee"...longer, more fashionable and fitted then a basic T-shirt. I would like some suggestions on design concepts, art, slogans and catchy CrossFit phrases. Oh and Gents, yes, If you come up with something too I'll print another run of men's shirts.

"Strong people are harder to kill than weak people, and more useful in general."
-Mark Rippetoe


Jon, Jeff and Tim M. mid WOD...and they weren't even posing!!!

W.O.D. 5.21.09

Shoulder Press
CF games to be announced!!!!

Kurtis Bowler, Rainier CrossFit, One armed Overhead Squat and Turkish Get-up - video [wmv] [mov]

A little reminder from our friends at CrossFit Generation on why lifting heavy weights is the key to weight loss...
Losing fat involves increasing your metabolism; and muscle plays a huge role in raising metabolism. A pound of muscle burns about 60 calories a day while a pound of fat burns only 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, weight training has all kinds of great effects on your body:

Increasing resting metabolic rate so you burn more calories, even while at rest.

Making you lean and strong - muscle takes up less space than fat, so the more muscle you have, the slimmer you are.

Strengthening bones and connective tissue, which can protect your body from injuries in daily life.

Enhances balance and stability.

Building confidence and self-esteem

“It's all fun and games, until someone looses an eye...than it's fun and games you can't see anymore.”
-James Hetfield- Heavy metal rocker (Metallica_Helpless), b.1963)

Cindy 65
Chris 155
Doug 145
Sam 135 x 3
Jason 125 x 1
Swine 115
Lisa 80 x 2
Nice job everyone!
Doug, jumping small buildings or 44.5" boxes...and Chris pressing people over head...or 155 pounds!

Tonight's updated events:
5:15 Class
6:30 Fundraiser Fun (I hate the word meeting, sorry I used it before)
7:30 Kipping Workshop


Extended CrossFit Family.
Above are some pictures from my trip to Brand X for the CrossFit Kids Certification, in the top photo are our friends from CrossFit Odyssey located in VA Beach and the bottom photo is from CrossFit East County located in La Mesa, CA.

I know I've spoken to a few of you and told you about the my amazing trip to California, the wealth of knowledge gained at the CrossFit Kids Certification and the outstanding people I came in contact with (pictured above are just a few of them)...but what has your experience been when traveling, have you visited other CrossFit Boxes? Are they what you expected? Has a CrossFitter ever gone out of his/her way to help you...?

W.O.D. 5.20.09

3 rounds for time:
10 kettlebell swings (35#/55#)
30 Push Press (45#/65#)
50 Squats
70 Double Unders
*scale weight as needed.

CrossFit South Brooklyn makes a case for structuring more periodization into the training schedule at an affiliate: Read "Back Off Weeks."

Life is a process. We are a process. The universe is a process.
-Anne Wilson Schaef

Meighan 17:58
Swine 15:50
Aimee 12:44
Sam G. 14:51
Joe 26:40
Dan 20:11
Hannah 26:52
Kelly G. 22:59
Patty 26:56
Mike M. 15:33
CP 18:42
Nikki 19:54
Jason 19:34
Jim C. 26:59
Janet 23:17
Jeff 19:00
Lisa 17:32
Jon 19:15
Mike F. 21:17
Tim M. 21:29
Devin 17:50
Curin 20:44
Laura 14:50
* Another packed house today, great showing at all three classes!! Congrats to everyone, there were a variety of weights used and not indicated above. Special shout to Hannah for using 55# for the swings and 65# for the PP.


Jeff and Chris passing on the hill.
Keith in the final 15 feet of the Farmers Walk.
W.O.D. 5.19.09

Run 200M
10 Pull-Ups
Run 400M
15 Pull-Ups
Run 800M
20 Pull-ups
Run 400M
15 Pull-ups
Run 200M
10 Pull-ups
200M Farmers Walk
(45#DB or KB Men/35#DB or KB Ladies)

"Return to the Catch" by Angela Hart, Concept 2 - video [wmv] [mov]

Schedule Notes:
In June, we will be adding the 9:30 AM Monday Class to the regular schedule and our first Level 2 WOD at 7:30PM on Mondays. The Level 2 class is for anyone who typically does RX weight, these will be more difficult WODs and you are expected to RX and NOT complain; WOD's for the 7:30PM Level 2 class will NOT be announced prior to 7:30PM that day. On Fridays we will add the 12:00 noon as previously stated and also add a 6AM class added for Sam G...

Curin 23:20 35#
Doreen 20:24 35#
Tim P. 16:46 Rx 45#
Swine 16:59 Rx 50#
Keith 18:25 Rx 45#
Tim M. 23:58 Rx 50#
Jen S. 23:07 25#
Doug 16:40 Rx 50#
Shawn 23:54 40# Rx PU
Miranda 25:52 35#
Sam 20:16 Rx 50#
Hot Wheels 23:07 45#
Jeff 24:45 35# Rx PU
Nicole 26:42 35#
Chris 27:30Rx 45#
Ray 27:20 Rx 45#
Jen B. 27:18 30#
Mike B. 23:19 45#
I am pleased to announce that we are an official CrossFit Kids Affiliate.
Our name is CrossFit Kids King of Prussia!!

CrossFit Kids is not simply a scaled down version of CrossFit it is absolutely, entirely CrossFit - geared and designed for a special population and the specific developmental needs of that population. *neurological, cognitive and motor.

Our CrossFit Kids program will start on June 7th as a 9 week program. We will offer two classes each week at 4:45PM on Tuesday evening and 12:30PM on Sunday afternoon. The cost of the 9 week period is $250 per child. Your child can attend as many or as few classes during the 9 week time period. After the initial launch of the CrossFit Kids program, our goal is to evaluate the success of the program and hopefully add weekly kids classes, segregating the kids by age group; Pre-school (3-5 yrs), Kids (5-12 yrs), Teens (10/12+ yrs). After the initial launch, we will also announce our monthly family rates.
Wednesday 20th- 7:30PM Kipping Workshop $10
Wednesday 20th- 8:30PM June 6th Fundraiser meeting.
Sunday 24th- Closed
Monday 25th-9AM Trevor WOD, 11AM Painstorm, Memorial Day BBQ following.

The long awaited Mid-Atlantic Regional Qualifier video.


W.O.D. 5.18.09
From the Africa Regional Qualifier:
Deadlifts (275# male/185# female)
Burpees (Only 5 per round)
Squat Clean & Jerk (135# male/95# female)

This qualifier is being held in Johannesberg, South Africa. Charmain du Preez will be hosting the event, which will decide the two athletes representing the African continent. One male and one female will be headed to Aromas.

You can find more information and specifics on the event here.

"Obstacles are those frightening things that become visible when we take our eyes off our goals."
-Henry Ford
We do not have the individual weights recorded, but I must say we put a record number of people through a very challenging WOD. Total people today in two classes was 38, thank you for your patience and dedication to CrossFit.


Our CFKoP couples workout side by side.
Who introduced you to CrossFit? Did it take you a little while to adopt it? Did you linger on the blog for a few weeks before trying a class? Did you jump right in? Were you stuck on that Elliptical in the Globo Gym for too long? Were you wondering why your significant other was so obsessed with CrossFit videos and blogs? Post your story to comments.

W.O.D. 5.17.09

Mental training/breathing discipline day.
Complete the following for max reps (NOT time) but with absolutely no pauses, breaks, extra breaths, hesitations, resetting grip, checking clock or any other F'n excuse to break the rhythm. Once an exercise is started, it must be a non-stop motion at the natural pace:
Over Head Squats 65#/95#
Wall Balls 14#/20#
Dumbbell walking lunge 20#/35#
kettlebell swing 35#/55#
box jumps, 21"/25"

"If you don’t have confidence, you’ll always find a way not to win."
-Carl Lewis

(I will preface this by saying I instructed people to focus on pace, not speed...no one went balls to the wall fast, but rather everyone focused on breathing and not stopping)

Scott: 50*, 1, 17, 41, 36, 66, 10 = 221
Paul: 50*, 5, 41, 23, 75, 101, 13 = 308
Mike B: 15, 15*, 22, 25, 50, 55, 1 = 183
Lisa: 70*, 13, 45, 55, 50, 300, 4 = 537
Laura: 52*, 7, 30, 35, 52, 175, 3 = 354
Tim P: 30*, 3, 23, 30, 31, 37, 12 = 166
Mike F: 11, 1, 23, 20, 40, 28*, 4 = 127
Hannah: 40*, 16, 21(20#), 20(35#), 39(45#), 60(25''), 1 = 197
Jen C: 68*, 20, 31, 30(35#), 63, 364, 3, 579
Calvin: 25*, 13, 22, 30, 32, 20, 16 = 158

*indicates starting station


Don't forget your lifting shoes!

W.O.D. 5.16.09

Power Clean
Barbell starts from the floor and ends in the rack power position (quarter squat stance)

Push Press
Barbell starts from the rack position, you dip, drive and press over head with knees forward, butt back and chest up.

Power Clean...[wmv][mov]
Learning to Push Press...[wmv][mov]

"Perhaps I am stronger than I think."
-Thomas Merton

Tim M. 210 PP, 215 PC
Mike F. 185 PP, 205 PC
Sam 185 PP, 185 PC
Jason W. 205 PP, 220 PC
Mike B. 200 PP, 195 PC
Ray 165 PP, 185 PC
Chris 190 PP, 175 PC
Nicole 100 PP (2 times), 95 PC
Scott 165 PP, 175 PC
Jeff 145 PP, 140 PC
Paul 170 PP, 160 PC
Hannah 120 PP, 115 PC
Lisa 110 PP?, 125 PC
Jon ? PP, 125 PC?
Jill 85 PP? 85 PC?


Get creative, remember... Pull-ups can be done anywhere!!

W.O.D. 5.15.09
For time complete all reps of each exercise before moving to the next.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*If you have Chest to Bar Pull-ups, I expect all 100 to be Chest to Bar!

For past "Angie" results click here.

"Excellence is not a singular act, but a habit. You are what you repeatedly do."
-Shaquille ONeal

Jon 24:59
Granny 23:07
Cindy (Black band) 23:48
Hot Wheels (Black band) 28:13
Swine 22:27
Jill (Blue band) 23:59
Jen S (Green band) 30:11
Laura 23:55
Tim 19:14
Jeff 24:25
Scott (partial rx) 20:55
Lisa 23:52
Miranda (Dental Floss) 27:00
Joe (rx) 49:02
Tim M 29:20
Hannah 35:35
Doug (rx) 22:27
Sam (partial rx) 20:13
Nicole 27:28

***Reminder the Friday 12 Noon Class resumes on June 5th and the Monday 9:30 AM class resumes on June 1st.***


OUCH! This one created sweat puddles, not sweat Angels!

W.O.D. 5.14.09
AMRAP in 20 Minutes of:
5 Burpees
10 Box Jumps (21"/25")
15 Double Unders

Double-Unders, Buddy Lee...[wmv][mov]


"Endurance is one of the most difficult disciplines,
but it is to the one who endures that the final victory comes."
-Buddha, (Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.)
Aimee 15
Doug 11
Danielle 9
Lisa 8
Sam G. 11
Mike M. 14
Jason 11


Doug and Tim go at it for 2K!

W.O.D. 5.13.09
2K Row for time.
Oly skill practice.

"The Zone: Accuracy and Precision" by Robb Wolf, CrossFit Journal Preview - video [wmv]

A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
-Steve Prefontaine

Doug 7:34
Danielle 8:19
Sam 7:10
Mike M. 7:01
Paul 7:32
Hot Wheels 7:47
Tim P. 7:38
Laura 9:08
Joe D. 8:06
Ray 8:17
Dan 7:31
Mike F. 7:55
Miranda 8:18
Nicole 9:25
Cindy 9:36
Jon 8:17
Jason 7:22
Tim 7:00


Our newest edition to the family.

W.O.D. 5.12.09
5 Rounds for max reps of:
Barbell Thrusters at (W75#/M115#)
Max Kettlebell Swings (W35#/M55#)

There is NO time component to the is WOD, although you must start the KB Swings immediately after the Thrusters.

Make sure you give yourself at least 2:00 minutes rest between each set.

Candace Hamilton vs Tamara Holmes, CrossFit Oakland - video [wmv] [mov]

Some thoughts to ponder:
When talking about the outer elements of exercise and nutrition all are important changes to make in ones overall health and longevity, but how much of that change comes from YOUR inner attitude? Does your inner attitude have to change first? Do you think getting through a tough WOD requires more mental than physical strength? How do you determine how many reps to push through before you put the barbell down...is it mental (inner attitude) or physical stress on the body? Do you push harder knowing there is someone next to you not setting down the barbell? Do you finish your WOD thinking maybe I could have pushed harder and not taken as many breaks....

by Charles Swindoll
The longer I live, the more I realize the impact of attitude on life.
Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company ... a church ... a home.
The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable.
The only thing we can do is play on the one string we have, and that is our attitude ... I am convinced that life is 10% what happens to me, and 90% how I react to it. And so it is with you ...we are in charge of our Attitudes.

Make sure you walk the talk – earn the right to hold others to high standards by meeting them yourself. - Eric Harvey

Jason 143
Kit 221
Aimee 226
Jon 102
Tim M. 143 *125lbs
Hannah 248
Devin 136
CP 148
Keith 102
Jeff 139
Sam 165
Doug 178
Miranda 186
Granny 228
Joe A. 106
Jen B. 142
Paul 175
Jim C. 131
Mike M. 197
Mike B. 171
Upcoming Schedule and Events--Mark your calendars, more details will follow.

Wednesday May 20th @ 7:30PM-Kipping Workshop cost $10.

Sunday May 24rd -CLOSED for Memorial Day.

Monday May 25 9:00AM 2009 Trevor Win'E Memorial Day Challenge, post to comments if you want to participate. We have a team coming from Harrisburg to participate.

Monday May 25th-PainStorm WOD @ 11:00AM ONLY and Memorial Day party following.

Monday May 25th NO 5:30PM/6:30PM classes.

Thursday May 28th-OPEN GYM 5:00-6:30.

Monday June 1st 9:30AM class begins.

Friday June 5th 12:00 Noon class begins.

Saturday June 6th Affiliate Challenge @ 10AM.

Saturday June 6th Fallen Heroes Fundraiser @ 1:00PM-25$ all you can eat/drink.


Start your week off right with a 9:30AM CrossFit Class.
Starting June 1st the Monday 9:30 AM class and Friday 12:00PM class will be on the permanent schedule.
W.O.D. 5.11.09
Run 400M
21 Sumo Deadlift High Pulls (W65#/M95#)
21 Over Head Press, (SP/PP/PJ, your choice) (W75#/M115#)
Run 400M
15 Sumo Deadlift High Pulls (W65#/M95#)
15 Over Head Press, (SP/PP/PJ) (W75#/M115#)
Run 400M
9 Sumo Deadlift High Pulls (W65#/M95#)
9 Over Head Press, (SP/PP/PJ) (W75#/M115#)


2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv] [mov]


"One day at a time-this is enough. Do not look back and grieve over the past for it is gone; and do not be troubled about the future, for it has not yet come. Live in the present, and make it so beautiful it will be worth remembering."

Scott 14:30
Mike M. 11:52
Sam 12:24
Dan 16:52
Aimee 11:45
Curin 17:05
Jason 15:35
Paul 15:15
Hannah 15:24
Mike F. 13:57
Lisa 15:39
Kit 11:50
Chris 16:53
Mike B. 14:13
Joe A. 16:32
Nicole 21:22 (first full Rxd WOD)
**way to kick some serious ass Nicole, you earned that girl!
Jen S. 65/65 21:16
Laura 65/65 14:37
Jen B. 50/50 16:52
Jon 95/95 16:22
Jeff 95/95/115 15:41
Tim M. 500M Row/Rxd 12:36


Dueling L-Sit Fun!

Happy Mothers Day to all the Mom's out there!

W.O.D. 5.10.09
150 Push-ups
*each time you break from the Push-ups and "rest" you must complete one Hill sprint.

"Rest" is considered stopping in the down phase of the push-up with chest to the ground.
"Rest" is considered stopping in the up phase of the push-up with your butt in the air.
"Rest" is considered coming on to the knees.

From the CrossFit Games Page:
The final workout of the NorCal Regional Qualifier has gotten a lot of attention.
It was:
22 deadlifts @ 315#/185#
Farmers walk with 45#/25# dumbbells to top of inner loop (hill)
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)
Run to pull-up bar and do 22 chest-to-bar pull-ups
Run to top of outer loop (hill)
22 overhead squats @ 95#/65#
Run to bottom of inner loop (hill)
We have two videos to offer you.

The "tight" version is on the Main Site. It is 5min 48sec long.
The "extended" version (14min 18sec) is right here ... [wmv] [mov]

"The whole world steps aside for the man who knows where he is going."

Tim P. 12:35
Laura 12:16
Paul 16:18
Jason 23:51
Mike B. 23:08
Scott 15:12
Granny 19:52
Mike M. 10:36
Sam 11:00
Aimee 9:10
Tim M. 23:59
Chris 16:32
Nicole 18:46
Lisa 19:53


Devin-95lb Power Snatch.
W.O.D. 5.09.09

Power Snatch Practice
work up to your 3RM...

Heavy Front Squat

Barbell Snatch...[wmv]
Front Squat Good/Bad Bi-panel...[wmv][mov]

2004 Olympics 94kg Snatch Highlights


He handles symbolism rather like an Olympic weight lifter, raising it with agonizing care, brandishing it with a tiny grunt of triumph, then dropping it with a terrible clang.
-Nightingale, Benedict

Power Snatch Results:

Cindy 70

Matt 115

Jeff 105

Sam 135

Mike M 115

Keith 105

Jim C. 125

Mike B. 125

Kit 145

CP 55

Devin 95

Nicole 65

Chris 115

Ray 135

Granny 80

Paul 115

Jill DNF


Caption please? Post caption ides to comments...

W.O.D. 5.08.09
Your Choice.

As many rounds as possible in 20 Minutes of:
5 Hanstand Push-ups
10 1-legged squats (5L/5R)
15 Pull-ups

As many rounds as possible in 20 Minutes of:
10 Push-ups
10 1-legged squats (5L/5R)
20 Wall-Balls 20#/14# all to 10ft target

Mary at 7K ft (Rob Miller)...[wmv][mov]

"Nobody ever did, or ever will, escape the consequences of his choices."
-Alfred A. Montapert

Sam 8
Jason 6
Scott 7
Mike M 7
Doug 11
Ray 5
Paul 6
Cindy 6
Nicole 4
Chris 4
Jen 5
Jill 7
Tim P. 9
Jeff 8
Lisa 8
Hot Wheels 6
Laura 8
Mike B. 7
Katie 7
Granny 8


Welcome Kit.
Kit is joining us for a few weeks between his graduation from the Naval Academy and entry into the Marines as 2nd Lieutenant.

W.O.D. 5.07.09
3 Bars of Strength
rep rounds of:
Over Head Squat 3/4 Body Weight (BW)
Clean and Jerk 3/4 BW
Power Snatch 1/2 BW

*Scale if necessary.

Candace Hamilton, 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]
Overhead Squatting Safely...[wmv][mov]
Power Snatch...[wmv][mov]
Clean & Jerk...[wmv] [mov] [wmv2]

Let us think of education as the means of developing our greatest abilities, because in each of us there is a private hope and dream which, fulfilled, can be translated into benefit for everyone and greater strength for our nation.
-John F. Kennedy

Lisa, Sam, Hannah, Kit, Granny and Danielle--Strong work today.


Raising the box jump standard.
25"/29"...gone are the days of 21"/25"

W.O.D. 5.6.09
250M Row
50 Box Jumps 25"/29"
50 Walking Lunges
200M Run
50 KB Swings 35#/55#
50 Push Press 45#/65#
200 Double Unders

"Headlock Defense" by Tony Blauer - video [wmv] [mov]


"Persist and persevere, and you will find most things that are attainable, possible."
-Lord Chesterfield

Sam 24:24
Granny 24:29
Mike M. 20:07
Aimee 17:10
Tim P. 19:57
Laura 25:13
Paul 21:28
Lisa 24:00
Hot Wheels 33:16
Ray 33:58
Dan 32:41
Joe D. 28:05
Curin 27:51
Devin 22:50
Miranda 32:42
Jon 24:20
Danielle 33:01
Joe A. 47:08
Tim M. 25:17
Kit 28:03
Hannah 29:33
Jason 24:50
Cindy 29:32
Jeff 21:59


It's Cinco de Mayo...and Miranda's Birthday!
...time to celebrate with some Burpees!!!

W.O.D. 5.5.09
21 left arm dumbbell squat snatch (45lb / 30 lb)
21 right arm dumbbell squat snatch (45lb / 30 lb)
42 Push-ups

15 left arm dumbbell squat snatch (45lb / 30 lb)
15 right arm dumbbell squat snatch (45lb / 30 lb)
30 Push-ups

9 left arm dumbbell squat snatch (45lb / 30 lb)
9 right arm dumbbell squat snatch (45lb / 30 lb)
18 Push-ups


Dumbell Snatch tri-panel...[wmv]

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."

Kit 10:38
Paul 17:42
Doug 13:34 (KB)
Mike M. 10:37
Sam 9:15
Joe 22:05
Miranda 25# 17:27
Jason W. 40# 10:53
Mike F. 40# 17:30
Hot Wheels 35# 20:43
Jen S. 15# 17:42