CrossFit KOP

A Few Results..

The Mens Rx Winner- Dave Lipson 7:55

The Ladies Rx Winner- Aimee Lyons 9:31

The Ladies Scale Winner-Jen Blasi 8:26

The Team WOD- Team" tuck your knees"-13:47

(Nikki, Mike H, Chris P. Aimee)

W.O.D. 10.26.09
Deadlift 101:
We will form teams depending on the amount of athletes at each class, warm up and practice the deadlift with PVC until everyone is "pretty". Each athlete of each team will roll through a 5 rep round at 65 pounds. After everyone has excellent form at 65 pounds, each athlete will perform 3 reps at 95 pounds. We will assume now that everyone is still looking "good" and we will load the bar with 135 pounds; athletes will then come to the bar one at a time and perform ten reps rotating through until each athlete has completed 5 sets of 10 reps each at 135 pounds. Today nothing other than perfect form can be tolerated. Remember painstaking attention to your technique will be amply rewarded for years...We will be "rehabilitating" athletes today, if someone has intractably bad technique they need to be segregated and sent back to the PVC, then 65 pounds, then 95 pounds with great technique before being allowed to return to the group.

At the end of Deadlift 101...if perfect form has been executed you will attempt a new "PERFECT FORM" 3 Rep Max on your Deadlift.

(click here to compare to 7.2.09)

Photos:
Click here to view all the photos from the "Yack in the Box" Grand Opening Celebration of CrossFit King of Prussia!

We wanted to say thank you to all the local CrossFitters and the ones who traveled from as far as CrossFit Queens, CrossFit South Brooklyn and CrossFit Exodus to compete in the "Yack in the Box Challenge". We feel that the day was a huge success and a lot of that is directly attributed to you. We would not be where we are today with so many of you and for that, we say thank you. We hope that the "Yack in the Box" games will continue to grow and we hope to see each of you back next year where hopefully more PR's will be set. We are currently working on deciphering all of the results and we will post them for you shortly. We apologize in advance for any names that are misspelled...the board got a little messy by the end of the day.

Quote:
“The greater the obstacle, the more glory in overcoming it.”
-Moliere

Results:

Chris T. 105

Michele 115x1

Steph 200

JZ 225

Jerry 315

Kevin 225

Dorothy 125x1

Mike B 365

Gina 65

Jen S ?

Mike H 365

Nicole 205

Curtin 225

Lisa 225

Mirada 225

Chris S 355

Laura P 135

Jim C 355
Rob 285x3
Eric 135x3
John 475x1
Kerry 195x3
Joe 405x2
Mike F 345x3

Lvl 2 WOD:

The Hulk

Bruce Banner
4 Rds
4 sprints
250 m row
25 Double Unders

Transformation into hulk
25 Burpees

The Hulk
4 Rds
4 Squat Cleans into thtusters 80% bodyweight
20 clapping push-ups
4 broad jumps (at least one mat length)

Transformation back to Bruce Banner
25 Burpees

Results:

Sam - #165 (27:50)
Swine #135 (28:50)