Our Noon CrossFitters...
W.O.D. 10.1.09
"A hero WOD"
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

The Biggest Loser Hoax from Mark's Daily Apple.

"The one unchangeable certainty is that nothing is certain or unchangeable."
- John F. Kennedy

Sam Rx 15:51
Aimee 100# 14:20
Jen S. 75# 14:56
Doreen 65# 16:24
Dave 95# 16:56
Tom 125# 17:21
Jeff 115# 17:30
Lisa 95# 20:12
Scott 115# 13:24
Ray 105# 16:57
Jim 115# 15:12
Dan 125# 13:24
The Level 1 CrossFit Certification we are hosting has sold out on the Main Page.

Thursday, 10/1 marks the official end of the "No Sugar" Paleo/Primal/Zone Challenge. If you are planning to turn in your journal, please do so by 10/5 so that I can review and announce the winner.

What did you learn on the NO Sugar Challenge? Will you stick with these new habits? What progress have you made? Was is successful? In 4 weeks how did you feel? Did you notice an impact in your performance at the box?

4:30 PM classes start...and will occur every Friday/Monday.

Friday's outing- 8:00PM Guppy's Good Times it's only 4.2 miles from the box or 8 minutes, and yes...(Chris P.) all meats are free range organic and all produce is local organic. JZ spoke to the owner and he said they would offer us some sort of drink specials. Thanks JZ!!

Also on Friday, as a reminder, the talented Dave Zaveloff will be in the box, there will be alot of shiny cameras and flash bulbs...if for some reason you are very opposed to getting your face in a photo that day make sure to let me know ahead of time.

Classes will run as normally scheduled at 12:00 and 1:00 on Saturday. We are hosting our first CrossFit Kid's Birthday Party!!! Whoo-hooo! Happy Birthday Mia! As a note, if you are arriving for the noon class please take caution as there will be a few "CrossFit" kids running around.

Open Gym Thursday 10/8 from 5:00PM to 7:00PM. Cost $10. Everyone (members/non-members) is welcome. There will be no structured WOD, this is a great opportunity to work on a skill you have been struggling in, make up a missed WOD, create a WOD or do our house WOD, the WOLVERINE.

6 Rounds for time of:
10 Clean and Jerks 135/95
20 Pull-ups
100 Sit-ups
1 Lyons Loop Run (approx 600M)

Results of the Wolverine so far are:
Sam 52:23
Aimee 58:21
Kit 64:12
Jason 79:17


Joe A. and his 12' wall balls!!!
Record numbers today!!!

W.O.D. 9.30.09

from our friends at CrossFit Santa Cruz Central
5 pull ups
10 push ups
15 squats
200m run
21 KBS
12 Pull ups
400M run
75 wall balls
400m run
12 pull ups
21 KBS
200m run
15 squat
10 push ups
5 pull ups

"GOMAD", CrossFit Eastside - video [wmv] [mov]

Don't compromise yourself,
you're all you've got.
-Janis Joplin

Sam 12:58
Tim P. 13:18
Swine 14:37
Aimee 14:38
Granny 15:38
Dan 16:42
Laura 17:50
Kevin 19:03
Meg 19:11
Tom 20:09
Dave 24:23
Mike F. 21:54
Katie 17:32
Trisha 19:24
Steph V. 23:51
Jim C. 25:43
Chris P. 15:30
Miranda 23:10
Kelly 20:38
Han 23:06
Jeff 17:26
Tom 18:40
Jerry 18:17
Chris S. 21:30
Gina 21:08
Joe A. 26:10
Mike H. 16:56
Jason 16:42
Sam B. 17:32
Jill 20:47
Mike B. 19:03
Charlie 29:38


Our CFKids favorite post WOD Game...hide and seek.

Introducing Kara, our newest 9:30AM member!
...and today welcomed some out of town guests, Mike H., Sean and Jeff!
W.O.D. 9.29.09

3-3-2-2-1-1 reps

10 Rounds for time of:
10 Burpees
10 Deadlifts (135#/95#)
10 Double Unders

There is a 9:30 AM class today Tuesday 9/29 and going forward on every Tuesday.

Save the Children

What lies behind us and what
lies before us are tiny matters
compared to what lies within us.
-Ralph Waldo Emerson

John K. 95 23:25
Chris 115 23:16
Mike H. 135 16:04
Curin 90 21:38 (7rds)
Mike B. 135 19:59
Nicole 65
Jill 60
Chris P. 75 20:08
Shawn 95 19:35
Jeff 115
Jason 145 14:43
Nikki 90 16:14
Lisa 100 16:50
Dan 125 12:45 (7rds)
Kevin 95 12:45 (6rds)
Cate 95 14:25
Kara 45 14:25 (6 rds)
Miranda 80 20:37
Patti 35 22:01
JZ practice
Kelly 35 22:00
Paul 135 13:20
Sean 115 13:43


W.O.D. 9.28.09
5 Rounds for Max reps of:
Thrusters (65#/95#)
Your score is the total reps for both exercises for all 5 rounds.

10/2 CFKoP outing...location TBD. Ideas are welcome.
10/8 Open Gym $10
10/12 Bridge opening!!!
10/15 Yoga $10
10/18 Upper Merion Fit Fest
10/24 Grand Opening
10/30 CFKoP Halloween Celebration

CrossFit Generation (PA) on "Confidence, Character, and Mental Toughness": Read.

Looking for something to do in Philly...click here for some ideas.

"Life is an echo -- what you send out comes back."
- Unknown

Chris S. 95# 104
Sam B. 65# 135
Jeff 95# 102
Nicole 65# 86
Gina 40# 99
Steph V. 45# 156
Curin 65# 108
Kel 55# 92
Patti 55# 82
Shawn 95# 135
Nikki 65# 181
Kristin 65# 97
Kara 35# 84
Chris T. 35# 111
Cate 65# 148
Jason 95# 115
Miranda 65# 106
Laura 65# 114
Tim P. 95# 158
Mike F. 95# 93
Rob 95# 149
Jill 65# 48
Maura 15#
Liz 55# 92
Joe A. 95# 93

Level 2 WOD:
One barbell = #115/#75

21 Box Jumps
15 Thrusters
9 Burpees
15 Clean & Jerks
21 Push Ups
15 Overhead squats
9 Ring Dips
15 Hang Power Cleans
21 Pull Ups

Repeat back down but only do 1 set of 21 Pull Ups.


Sam 20:12
Lisa 30:55
Aimee 18:58
Paul 29:48
Hannah 34:44

Grand Opening Celebration and "Yack in the Box" Challenge

Saturday, October 24th 2009
Time: Grand Opening Celebration 9AM-5PM, WOD heats from 9AM-12PM
What: A Grand Opening Party and Workout scalable for all levels of athletes
Cost: $10 to participate in the "Yack in the Box" Challenge
Where: CrossFit King of Prussia, 200 DeKalb St. Bridgeport PA. 19405

NOTE: Click here for WOD details.
Post to comments if you plan on attending.
Jeff was the winner of the 100 Burpee challenge, outlasting all the athletes in the box!


GHD Mania!!!

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Community Notes:
We are coordinating a CrossFit Outing next Friday 10/2 to celebrate the end of the NO Sugar Challenge...it will occur at a local establishment that serves alcohol. Ideas are welcome!!!

"Many of lifes failures are people who do not realize how close they were to success when they gave up"
-Thomas Edison

Lisa 16:47 (Rx)
Chris P 15:30 (Rx)
Sam 10:56 (Rx)
Aimee 10:53 (Rx)
Kristin 16:42 (75#)
Mike L 21:59 (75#)
Jeff 17:05 (135#)
Meg 10:18 (65#)
Han 15:02 (95#, KTE)
Jen S 13:00 (85#)
Trisha 14:34 (65#, GHD)
Gran 13:31 (85#, GHD)


W.O.D. 9.26.09
Fight Gone Bad IV

3-One Minute Rounds at Each station and one minute rest between rounds

Rowing is measured with calories
Wallball uses a 20lb medicine ball to an 10' target (8’target -14lb for ladies)
SDLHP is done with 75lb barbell (55 for ladies or 53lb KB)
Box Jump uses a 20” tall box standing to full leg extension
Push Press is with a 75lb bar taken from a rack (55 for ladies)
Score the total number of reps and calories for each exercise.

I would like to thank our members and the members of the other local participating CrossFits for raising money for these great causes (Athletes for a Cure and The Wounded Warrior Project). So far our CrossFit King of Prussia team has raised over $1,000, combined with the efforts rest of the participating affiliates in the country, FGBIV has already raised over $800,000! A little contribution from an amazing community of people can add up to make a big difference in the world!

Thank you!!!

At Your Service:Pitch A Fit.
CrossFit in Philly Mag!!!

For the chocolate lovers...Tiffany Watts, food scientist, uses unprocessed ingredients like agave nectar and unroasted cocoa beans...click here to read more.

Wanna be a Wolverine?
...inquire at the box

"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power."
~Alan Cohen

Ray 197
Sam 298
Aimee 333
Mike B 255
John K 238 (55#/14#)
Tim P. 302
Jeff H. 245
Chris P. 303
Jen S. 196
Lisa 271
Mike F. 237
Kristin 191
Meg 211
Todd 218
Chris 227
Miranda 216
Nikki 265
Jill 238
Fergs 256
Nick 213 (55#/14#)
Jim C. 228
Trisha 211
Cate 156 (2rds)
Granny 258
Jason 262
Laura 256


W.O.D. 9.25.09
Gymnastics Skill Day
Handstand Push-ups
Handstand Forward rolls
Forward rolls
Back rolls
Kipping Pull-ups
Rope climbs
GHD Sit-ups
Back Extensions
Toes to bar

Halloween thoughts:
Post to comments any thoughts you have regarding Halloween...I was thinking a dress up WOD for Friday October 30th? Anyone down?

“Other people may not have had high expectations for me... but I had high expectations for myself.”
-Shannon Miller (American gymnast, winner of five medals at the 1992 Olympic Games in Barcelona, Spain)


Mike, Kevin and Ray...Front Squat Fun!

W.O.D. 9.24.09
Front Squat

AMRAP in 10 minutes:
5 Med Ball Cleans (14#/20#)
10 Burpees
15 KB Swings (35#/55#)

2 days until Fight Gone Bad IV

Schedule Notes:
Next week starting 9/29/09 we will be adding a Tuesday 9:30AM class.
The following week, starting 10/2/09 we will be adding a Friday 4:30PM class and starting on 10/5/09 will start the Monday 4:30PM Class.
Look for an early Saturday class starting in November.

“The weak can never forgive. Forgiveness is the attribute of the strong.”
-Mahatma Gandhi

Todd 150x2 5 rds
Lisa 135x3 4 rds
Aimee 155x2 6 rds
Ray 155x2 3 rds
Kevin 135x3 4 rds
Dan 165x3 4 rds
Jim 205x1 4 rds
Mike L.95x1 2 rds


W.O.D. 9.23.09
500 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats).
sub: 1500 Single Unders

250 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats).
sub: 750 Single Unders

(compare to 2.18.08)

Fight Gone Bad is on Saturday from 9AM-12PM make sure you have signed up for a time slot or signed up to count for a participating athlete! We will be having a social gathering (aka. party) directly following the 12PM heat, please make a $10 donation if you plan on drinking or BYOB.

“Wondrous is the strength of cheerfulness, and its power of endurance - the cheerful man will do more in the same time, will do it better, will preserve it longer, than the sad or sullen”
-Thomas Carlyle

Joe A. 750 SU 36:30
Sam 250 DU 21:49
Meg 750 SU 21:10
Swine 500 DU 24:00
Tom 620 SU 33:10
Steph 281 SU 34:40
Jerry 750 SU 4:50
Lisa 150 DU 23:06
Kevin 1500 SU 16:08
Dan 250 DU 21:14
Aimee 500 DU 19:45
Jeff 750 SU 15:02
Hannah 250 DU 34:25
Nikki 250 DU 20:24
Chris P. 1500 SU 22:45
Shawn 250 DU 47:30
Nicole 475 SU 27:10
Mike B. 250 DU 45:34
Mike F. 100 DU 36:15
Liz 250 DU 37:08
Kristin 750 SU 33:56

Rounds of Cindy:
Joe A. 7?
Sam 9
Meg 7
Swine 10
Tom 12
Steph 8
Jerry 0
Lisa 8
Kevin 4
Dan 7
Aimee 11
Jeff 5
Hannah 5
Nikki 9
Chris P. 8
Shawn 16
Nicole 5
Mike B. 14
Mike F. 10
Liz 9
Kristin 12

Class Schedule Survey: (please post to comments)
Would anyone be interested in the following class times?
Monday 4:30 PM
Tuesday 9:30 AM
Friday 4:30 PM
Saturday 9:00 AM
If there is another time you would like to see a class added please post to comments as well.


The orange shirt invasion. Congrats to Nikki and Chris P. for running this weekend in the ING Philadelphia Distance Run this past weekend.

W.O.D. 9.22.09
Complete as many rounds as possible in 20 minutes of:
(115#/75#)-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Bench Press

Upcoming dates:
9.26 Fight Gone Bad fundraiser
10.2 Photo Shoot 5:30 PM class
10.8 Open Gym 5-7PM $10 member or non-member
10.15 Yoga with Jen Fugo $10
10.18 Fit Fest -Upper Merion Middle School
10.24 Grand Opening Celebration

Death Race
Passionate Fitness

Did you know:
Ants can lift 20x their own body weight.

“People do not lack strength; they lack will.”
-Victor Hugo

Sam G.10 Rx
Ray 4 Rx
Swine 7 Rx
Nikki 5 Rx
Chris P. 8 Rx
Chris S. 5 Rx
John K. 4
Liz 6
Nick 5
Todd 5
Jeff 5
Miranda 6
Curtin 7
Jen S. 6
Gina 6
Mike B. 5
Quick note, if anyone is reading this...They are still laying the pavement directly out front, so street parking and "our" lot is off limits. You can park at the Frosty Falls lot or on directly across from the box. Sorry for the inconvenience, but hopefully the bridge will be opened in the next few days.



W.O.D. 9.21.09
CrossFit Total

1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score
(compare to 7.20.09)

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

Iceland Sven's top sandbag sprint video ... [wmv] [mov]
Iceland Annie crushes the sandbag sprint video ... [wmv] [mov]
...can you find your coach on the hill in Annie's video???

CrossFit Spotsy, CrossFit Fredericksburg, and Rare CrossFit (all in VA) score some local press: Read.

Are you ready for the Fight? There are only 5 days left until 9.26.09; Fight Gone Bad... Are your donations in order? There is a sign up sheet available at the box, so decide which hour slot you would like, 9AM-12PM. We will need counters as well.

He may not be able to add a cubit to his stature, but by taking thought a man can most assuredly increase the size of his muscles, strengthen all his organs, and add to his general vitality. But he must put his mind, as well as his muscles, into the work.
— Eugen Sandow, Father of Modern Strength Training

Cate 560
Chris T. 245
Dan 685
Kara 240
Laura 385
Nikki 465
Jill 400
Ed 890
Joe A 955
Tim P 625
Liz 325
Rob 645
Jason 835
Aimee 520
Nicole 475
Chris S 840
Jerry 725
Kristin 425
Steph 390
Jeff 620
Curtin 585
Kelly 345
Jen S 395
Chris P 755

Level 2:
Trevor Xtreme

Team of 2:
50 Towel Pull-ups
75 Hand Stand Push-ups
100 GHD Sit-ups
125 Pistols

Team of 3:
90 Towel Pull-ups
120 Hand Stand Push-ups
155 GHD Sit-ups
190 Pistols

Aimee/Swine 25:52
Han/Granny/Sam 37:12



W.O.D. 9.20.09
...another lady...
5 Rounds for time of:
400M Run
15 Over Head Squats (95#/65#)

"The Mechanics, the Movement, the Placement"
by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.
-Alan Cohen

Aim 14:49 (Rx)
Swine 13:25 (Rx)
Meg 20:30 (55#)
Gina 22:25 (35#)
Mike B 19:10 (Rx)
Maura 13:12 (3Rds PVC)
Shawn 16:07 (Rx)
Brian 19:15 (65#)
Tom 19:46 (Rx)
Jason 15:37 (Rx)
Nicole 24:07 (Rx)



Happy Birthday Hannah!
Enthusiasm, dedication, support, progress and commitment are just a few of the words that come to my mind when I think about Hannah. She was at my first CrossFit Class and has stuck by my side ever since that day. Without Hannah's support CrossFit KoP wouldn't be what it is today. She has been an integral part of our family and continues to pass her enthusiasm and candor on to new members as they walk through the door. Her dedication and commitment to CrossFit WODs are evident in her progress, performance and PR's-from Black Band to kipping pullup, from 95lb Deadlift to 265lb Deadlift, from single unders to some rocking DU's...pushups with knees to NO knees; not to mention some of her most recent lifts/WODs...a 115 Shoulder Press, 125 Clean and Jerk, 3:31 Grace, 5:20 Karen and on and on...But one of the most amazing things ((I might get mushy here (Doug,-get the tissues, Jeff-start the Kumbaya music)) was watching Han fight through "Angie" 100 Pullups, 100 Pushups, 100 Situps and 100 Squats as Rxd, whoever was in class that day to witness it couldn't help but be motivated. Hannah, you are an inspiration to all of us--Happy Birthday and Congratulations on an AMAZING year!!

W.O.D. 9.19.09
for time:
30 Clean and Jerks

Click here for a great 8 min video of Dr. Mike and Mary Dan Eades explaining how the body stores fat with a high carb low fat diet. This is a great clip to share with friends and family who are still under the impression that a high carb/low fat diet is the way.

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
-Art Turock

Jason 3:05 (Rx)
Chris P 7:21 (Rx)
Gina 3:35 (35#)
JZ 9:49 (105#)
Jeff 11:23 (Rx)
Kate 4:05 (Rx)
Panos 4:56 (115#)
Ferg 4:37 (Rx)
Joe D 7:57 (Rx)
Ray 9:33 (Rx)
Jill 5:35 (75#)
Mike F 3:39 (Rx)
Swine 3:39 (Rx)


What a WOD!!! Wiped 'em out!
JZ's skill work!

W.O.D. 9.17.09
3 Rounds
Row 800M
Run 400M
100 Double Unders or 300 Single Unders
compare to 11.18.08

Time taken for each event separately.
The goal is to maintain the same time for each round for each event.

Your choice. Work on something you need practice in!

The next Yoga class will be Thursday 10/15 with Jen Fugo. Mark your calendars!

"Productivity begins when you go beyond your feelings and discipline your mind and body".
-Dalai Lama

Han 3:18.8/3:34.9/3:43.5/2:18/2:32/2:34/3:51/4:06/3:26
Aimee 3:12.2/3:22.4/3:22.6/1:48/1:56/1:54/1:38/1:47/1:47
Grans 3:13.8/3:30.9/3:24.2/1:45/1:50/1:48/4:35/4:50/4:15
MikeL. 3:21.2/3:38.3/3:37.9/1:51/2:20/2:26/SU-5:37/3:15/2:47
Laura 3:33.4/3:38.3/3:43.4/1:39/1:38/1:35/2:53/3:12/3:20
Meg 3:34/3:40.3/3:40.8/1:57/2:02/1:59/SU3:30/DU 7:07/SU 3:21
Jeff 3:10.8/3:19.3/3:21.2/1:49/2:01/2:08/4:59/4:18/4:06
Dan 2:45.7/2:57.7/2:58.8/1:47/1:50/1:49/2:26/2:21/2:19
Tim 3:06.8/3:18.2/3:17.8/1:22/1:19/1:17/3:01/2:30/3:16
Jason 2:45.3/2:57.7/3:01.1/1:54/2:02/2:04/2:20/2:39/2:22
Swine 2:43.6/2:52.5/2:56.2/1:30/1:26/1:27/1:06/1:38/1:14
Jen S. 3:40.9/3:39/DNF/1:51/1:55/1:51/3:52/4:02/DNF
Trisha 3:20.5/3:26.2./3:27.6/1:52/1:59/1:54/6:52/5:26/6:29
Chris S. 2:51.5/3:02.8/3:03.8/1:54/1:59/2:10/SU-4:11/3:47/3:59
Westwood 2:46.9/3:04.5/3:16.2/1:51/1:52/1:58/SU-3:28/3:44/2:02
John K. 3:17.4/3:25.4/3:35.7/1:53/2:01/1:52/SU-2:17/2:46/3:10
JZ 3:07.5/3:22/3.22.3/1:38/1:53/1:52/SU-2:34/2:22/2:33
Nikki 3:21.6/3:26.2/3:31.1/1:34/1:35/1:36/2:24/2:00/2:29
Mike F. 3:07.5/3:08.5/3:12.1/1:58/2:01/2:07/SU-2:49/2:59/2:50
Rob 3:25.2/3:34.2/3:35/1:57/2:29/2:16/SU 3:43/3:10/3:15
Jill 2:54.5/2:58.9/2:56.9/1:42/2:30/2:38/8:11/SU6:57/2:57
Joe A. 3:04/3:21.7/3:12.1/1:31/1:38/1:34/6:02/9:12/5:09
What would you choose? How is the challenge going? We are over 1/2 way through the month...is it getting easier? How are you feeling?

Fight Gone Bad IV Information:

The Rules for Fight Gone Bad

How it Works

Fight Gone Bad IV Official Webpage

CrossFit King of Prussia Official Web page

Buy donating on our Official Web Page you are registered for this event. Please register by September 23rd if you are interested. We will run heats from 9AM-12PM.

This event is incredibly important to me and so many others. Your support will help fund valuable scientific research to find a cure for prostate cancer, as well as help severely injured service men and women receive the support they need to transition to civilian life. Thanks for helping me fight back!


W.O.D. 9.17.09
Virtual Shoveling
30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Sign up today for the CrossFit Level 1 Certification we will be hosting on January 30th-31st.

Top 11 film quotes of Patrick Swayze:

1. "It's amazing, Molly. The love inside, you take it with you." Ghost

2. "Nobody puts Baby in a corner." Dirty Dancing

3. "Ditto." Ghost
4. "I feel like Miss Jayne Mansfield in this car!" To Wong Foo Thanks For Everything, Julie Newmar
5. "Little hand says it's time to rock and roll." Point Break

6. "Look, spaghetti arms. This is my dance space."Dirty Dancing

7. "I guess he was sleep golfing?" Donnie Darko

8. "All you have to do is follow three simple rules. One, never underestimate your opponent. Expect the unexpected. Two, take it outside. Never start anything inside the bar unless it's absolutely necessary. And three, be nice." Roadhouse

9. "You smoke more than a pack today and I'll skin you. Understood?" The Outsiders
10. "Well pumpkins, it comes down to that age-old decision: style or substance?" To Wong Wong Foo Thanks for Everything, Julie Newmar

11. "Hey, go hump your Saint Bernard, scum-nuts." Youngblood

Aimee 26:22 Rx
Joe 48:24 Rx
Todd 29:03 45#bar/35#weight
Jerry 28:36 45#bar/15#weight
Mike L. 22:30 15# bar/40-15#weight
Nick 24:41/45#bar/10-15#weight
Jim C. 25:47 Rx
Shawn 27:03 Rx
Dan 20:58 Rx
Patti 22:12 15#bar/15# weight

CrossFit KoP will be hosting a CrossFit Level 1 Certification on January 30th-31st. Click on the link below to register now!

CrossFit Level I Certification


What did Dave really lift?
Dave. Nikki.

W.O.D. 9.16.09
Push Press


Row (for calories)

"Training, Recovery, and the Max Effort" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

Optimizing physical capacity requires training at unsustainable intensities.
— Greg Glassman

Lisa: 95#, 52 Calories, 7 push-ups
Sam: 185#, 60 Calories, 10 push-ups
Tom: 165#, 68 Calories, 2 push-ups
Jim: 160#, 67 Calories, 5 push-ups
Swine: 155#, 60 Calories, 9 push-ups
Dan: 155#, 76 Calories, 6 push-ups
Kevin: 120#, 62 Calories, 3 push-ups
Shawn: 165x4#, 58 Calories, 3 push-ups
Dave: 135#, 60 Calories, 6 push-ups (knees)
Nikki: 110x3#, 46 Calories, 6 push-ups
Jason: 165x3#, 74 Calories, 5 push-ups
John K: 115#, 52 Calories, 1 push-up
Tim P: 145#, 58 Calories, 9 push-ups
Sam B: 145f#, 64 Calories, 3 push-ups
Jeff: 145#, 51 Calories, 8 push-ups
Chris P: 165x4#, 63 Calories, 8 push-ups
Brian: 155#, 47 Calories, 5 push-ups
Jen S: 100x1#, 42 Calories, 6 push-ups (knees)
Kristin: 80x1#, 43 Calories, 7 push-ups (knees)
Liz: 75x3#, 48 Calories, 8 push-ups (knees)
Westwood: 115#, 64 Calories, 5 push-ups


Laura. Jeff. Granny. Brian. Han. Chris.

Nikki's Lunch.
2.5oz tuna steak (cooked in olive oil), broccoli, lemon and the elusive tomato.

W.O.D. 9.15.09
7 Rounds for time of:
3 Deadlifts (315/200)
5 Chest to Bar Pull-ups
7 Box jumps (21"/25")

Shoulder Press

1.) Only 11 days until FGBIV. 9.26.09. Make sure click here to sign up today $25 per person. We will run Heats on the hour from 9AM-12PM. Reserve your spot today!

2.) Paleokits are on order and shipping soon.

3.) It's that time...let's freshen up our Music for the Box. I'll take song selections posted to comments or if you want to bring in a CD for me to burn on the iPod, that works too!

4.) Who's still in the 100 Burpee/DU/Pull-up/Push-up Challenge????? So far I only know of one? Mr. Jeff Handler....anyone else?

5.) On Saturday, 9.19 Doug is having a going away party, he has graciously invited all CFKoP-ers. If anyone is interested the details from Doug are below, for specific info like address/phone number email me at crossfitkop@gmail.com:
"Yo! Court and I are having our goodbye philly party (actually she's having her "Goodbye, Philly Party", I'm having my "F You, Philly! Party"). It's our last chance to use our deck as the house is sold and we settle on it at the end of the month.
Around 5:00 on Saturday Sept 19th. Hopefully it will be a bit drier than July. We'll provide the burgers and beer and we'll be trying to work our way through the liquor cabinet (hey, that much less to move!) as well. Kids, friends, & dogs that get along with kids and other dogs are welcome, but expect to um... pick up after your dog. Anyone who wants to stay the night is welcome.
Call or email a few days in advance if you're coming so I can make sure I have enough burgers.

Being happy is a process, not a state of being. Its a direction and not destination. Be honest with yourself and you'll always be on the path toward "happiness;" whatever that may be, or however you define it.
Jason Rx/335 16:24
Aimee Rx 17:10
Liz 115 21:59
Paul 275 16:45
Trisha 135 17:17
Meg 135 17:11
Chris S. 315 22:48
Jeff 225 20:52
Curtin 205 23:17
Laura 115 16:39
Granny 175 18:41
Chris P. 225 12:33
Brian 225 22:31
Tim P 275 15:24
Hannah 205 24:23
JZ 225 17:55
Nicole 115 18:07
Kristin 155 19:50
Kel 135/115 19:03
Jen S. 155 18:50
Lisa 205 19:08
Shoulder Press:
Aimee 95
Hannah 115
Lisa 100
Curtin 90
JZ 115
Jason W. 190


Upper Merion Community Fair Fun!!!!

W.O.D. 9.14.09
3 Rounds for time of:
Row 500M
1 Rope Climb
10 Hang Cleans (95#/135#)

Back Squat

Thank you all for your support and help this weekend!! We have an amazing community that anyone is crazy not to be part of!!! You all make us who we are, thank you!

Chinese Proverb:
If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help somebody.

Kate 95# 17:36
Chris 30# 17:43 sub rope
Dan 115# 13:49
Kevin 95# 15:49
Chris P. Rx 16:30 (BS 155)
Nikki 80# 16:50
Curtin 95# 17:05 sub rope
Jim C 95# 16:22
Mike F. 135# 19:25 sub rope
JZ 105# 20:27 (BS 155)
Patti 17:16 sub rope
Kel 18:36 sub rope
Jeff 21:26 135 rings
Paul 15:03 Rx
Laura 80# 19:56
Jen S. 65# 21:34
Kristin 80# 25:31 sub rope/rings
Joe A. 14:47 (BS 275)
Shawn 135/115 21:04
Westwood 18:39 95/80 sub rope
Todd 95# 16:56 sub rope (BS ?)
Liz 65# 18:49 sub rope
Rob ? 14:23 sub rope
Chris 135# 20:09 sub rope
Granny RX 20:00
Jill 65 17:29 sub rope

Level 2 WOD:
100 bodyweight back squats
+ 3 sets max rep dead hang pull-ups (any grip)
1 point for each squat, -10 points each time you put the bar down, +1 point for each deadhang pullup

Sam BW- 95 points
Aimee BW- 93 points
Paul 155#- 84 points
Kate BW- 85 points
Lisa 135#- 57 points
Han 145#/135/115- 10 points


W.O.D. 9.13.09

3 Rounds for time of:
100' Walking Lunges (45# barbell)
Run the Lyons Loop

“Never fear growing old, there are many that never had the privilege.”

We would like to thank everyone that took time out of their weekend to help with the big move. With your help, we were able to finish in a few hours what would have normally taken the entire weekend. It is because of your dedication to CrossFit that this move was possible and we hope that you will continue to meet all of your goals and create new memories in our new home.

Aimee 95/12:52
Swine 130/10:25
Tom 155/15:54
Sam 95/10:49
Jim C. 125/14:31
Todd 75/13:15
Gina 50/16:47


Click here to check out the CrossFit Affiliate Blog.
We got some HQ blog love today, thanks Lisbeth!!!
...what timing as we move to our new box tomorrow!

Would you carry your buddy?
Photos captured in yesterdays 9.11 Tribute WOD and our last official WOD at the "old" box.

W.O.D. 9.12.09
Moving WOD
AMRAP in 60 minutes
Move equipment to truck
5 Squats
200 M run

“If everyone is moving forward together, then success takes care of itself.”
-Henry Ford

Change of Plans:
The community fair which was schedule for Saturday is now postponed until Sunday (12-4), this gives us the opportunity to move into our new box a day earlier...Saturday!!

What you need to know:
Saturday 10AM and 11AM moving WODs start at the OLD box. For the insomniacs we will be there at 9AM starting to move.
Sunday 9AM and 10AM classes will be normal classes at the NEW box.
Sunday 11AM kids class is CANCELLED.
Sunday community fair help...(I know the Eagles are playing!) but if anyone can still help at the fair it would be greatly appreciated!! We will have a table set up from 12-4, our WOD in the park begins at 3:00; please join us if you can!

"If life deals your lemons, make lemonade; if it deals you tomatoes, make Bloody Mary's."


Remembering 9.11.01

W.O.D. 9.11.09
A 9.11. commemorative Team WOD (teams of 2 athletes will work at once to complete the work load)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.

We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

A Local Event:
Appetite for Awareness.
Join Philadelphia's best restaurants for an evening of Gluten-Free food and fun!

3-4-3: A tribute to 9-11-01

A Birthday:
Happy Birthday Jen S!!!!!

"Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children."
- President George W. Bush, November 11, 2001

Meg/Lisa 25:33
Jim C./Sam 25:17
Jen S./Nikki 23:14
Han/Aimee 17:48
Shawn/Liz 23:18
Swine/Mike F. 25:42
Chris/Kristin 24:05
Joe/Granny 18:52
Rob/Curtin/Nick 18:19
By far one the best pictures yet!!!Mike F.'s homemade almond butter and the elusive tomato!!!