2.28.2009

Welcome Jim C. our newest member.
Praying to the plyo-box god, mid-WOD.
Strong work Jim on your first WOD!

W.O.D. 3.1.09
20-18-16-14-12-10-8-6-4-2
Knees to Elbows
Burpees
Box Jumps
DB Snatch (25#/35#)

40 mintue time cap.

Coach notes:
A quick reminder, the party will begin at 12:00 bring anything you like to eat or drink...and anyone you like to hang out with. All are welcome!

Quote:
"All glory comes from daring to begin."
-Eugene F. Ware

Results:
Paul 34:51
Jen 37:33
Sam 34:48
Lisa 40 cap
Jason 40 cap
Hannah 40 cap
Tim 40 cap
Danielle 40 cap
RC 40 cap
Jim C 40 cap
We are in!
W.O.D. 2.28.09
Walking Lunge 100ft
21 Pull-ups
21 Push-ups
Walking Lunge 100ft
18 Pull-ups
18 Push-ups
Walking Lunge 100ft
15 Pull-ups
15 Push-ups
Walking Lunge 100ft
9 Pull-ups
9 Push-ups
Walking Lunge 100ft
6 Pull-ups
6 Push-ups

Coaches Note:
A huge thank you to everyone for your help last night! We managed to get everything moved out of the old space in 40 minutes! What a WOD! The rounds for last night's WOD ranged from 8 to 10! Awesome work gang!

Video:
"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]

Quote:
"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."
-Greg Glassman

Results:
Tim M.-19:20
Scott-11:01
Matt-12:41
Hannah-23:20
Mike F-20:15
Doreen-13:30
Miranda-16:29
Tim P.-9:29
Laura-17:41
Doug-12:34
Nicole-13:26
Paul-10:00
Aimee-8:27

2.26.2009

What's Behind Those Doors?

W.O.D. 2.27.09
AMRAP in 40 Minutes
5 Squats
Pick up ANY piece of equipment from the gym, move it to one of four trucks which will be parked outside.
Run 200M

Video:
"Tucker Down Under", CrossFit Journal Preview - video [wmv] [mov]

Quote:
"Clear out your garage and turn it into a gym. There's no home improvement you can make that'll benefit you more."
-Greg Glassman

2.25.2009

Welcome Joyce!
One of our newest members, working on that rack position. Joyce, who had never previously touched a barbell is becoming an oly rock-star in no time at all!!!

W.O.D. 2.25.09
AMRAP in 20 Minutes:
5 Pull-Ups
10 Pistols "one leg squat"
15 KB Swings (55/35)

Video:
Spencer A. of CrossFit Athens nails 3 reps of a 265lb Overhead Squat: Video.

Quote:
"Have fun screwing up...it means you are removing your ego from the problem."
-Greg Glassman

Results:
Lisa 35# 5
Laura 35# 5
Sam 45# 6
Tim P. 35# 9
Paul 55# 5
Adam 55# 6
Aimee 35# 8

2.24.2009



Deadlift + Power Clean Combo

W.O.D. 2.25.09

8 - 8 - 8 - 8

Each set consists of: five (5) Deadlifts followed by three (3) Power Cleans.

Work sets are done according to your Power Clean 3RM and add 50lbs for your Deadlift reps.

Example:

For someone with a 95lb 3-RM Power Clean: DL x 5 @ 145lbs, then immediately drop weight and perform PC x 3 @ 95lbs. Example for someone with a 155lb 3-RM Power Clean: DL x 5 @ 205lbs, then immediately drop weight and perform PC x 3 @ 155lbs. If you miss your reps, drop weight but always start with + 50lbs on DL. Use three light build-up sets before starting your first heavy work set.

*Let's thank our friends at CrossFit Ft. Myers for this one! I can't wait for my next visit to Florida to visit Jason Cobb and his crew. My first CrossFit experience was at CF Ft. Myers about a year ago...and I never looked back!

Quote:

"Like towing a car with a bungee cord." (bent arms in oly lifts)

-Greg Glassman

Results:

Sam 165/230

Doreen 95/145

Paul 145/195

Joe 230/280

*awesome cleans today Joe; and let's not forget to congratulate Joe on his 51" box jump, yes that's about 71% of his height.

2.23.2009

Jill, Paul and Jason...Med Ball Fun!
W.O.D. 2.24.09
15 Med Ball Cleans
50 Burpees
15 Med Ball Cleans
50 Sit-Ups
15 Med Ball Cleans
50 Push-Ups
15 Med Ball Cleans
50 Squats
15 Med Ball Cleans

Article:
Niki (from CrossFit Katy) completes a 100-mile race with CrossFit being the majority of her training: Read.

Quote:
Only those who push too far, see how far they can go.”
~Unknown

Results:
Mike M. 13:40
Scott 12:37
Miranda 17:11
Doreen 16:31
Nicole S. 11:00 (1/2)
Mike F. 18:27
Lisa 15:25
Jill 17:00
Paul 14:05
Jason 20:30

2.22.2009

Lisa focused on her SDLHP!
W.O.D. 2.23.09
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat 3 rounds.
The stations are:
Wall-ball -20/14 pound ball, 10 ft/8ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
Box Jump 20 box (Reps)
Push-press 75/55 pounds (Reps)
Row - (Calories)

Video:

Quote:
"It's the constant and determined effort that breaks down all resistance and sweeps away all obstacles."
-Claude M. Bristol

Results:
Lisa 244
Doreen 198
Scott 269
Mike M 249
Jen C. 229
Jen S. 212
Joe 223
Tim P. 265
Tim M. 242
Hannah 251
Laura 241

2.21.2009


W.O.D. 2.22.09
Tabata Olympic Lifts
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same #)
Power Clean
Front Squat
Push Jerk

The minimum number of reps is the score for each exercise.
(Thanks to CrossFit Orange County for the WOD!)

Video:
Burgener warm-up. CrossFit Evolution put together a short video

Quote:
"You can dream a little dream or you can live a little dream. I'd rather live it, because dreamers always chase but never get it."
--from No Regrets by Aesop Rock

2.20.2009

W.O.D. 2.21.09
Yes! We are running!

"Michael"
3 Rounds for time of:
800 M Run
50 Back Extensions
50 Sit-Ups

Video:
Michael...[wmv][mov]

"Clean Faults" by Mike Burgener - video [wmv] [mov]

Quote:
"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal-a commitment to excellence-that will enable you to attain the success you seek."
-Mario Andretti

Results:
Lisa 20:34
Jen C 20:40
Mike M 20:00
Nicole 26:57
Hannah 26:45
Scott 17:52
Tim M 24:22
Paul 20:40
Jason 26:59
Aimee 21:19

2.19.2009

PUSH PRESS IT MIKE!!!!
...and welcome to CrossFit.
W.O.D. 2.20.09
5 rounds for time:
12 Push Press (95/135)
20 Box Jumps

Video:
Learning to Push Press...[wmv][mov]


Quote:
"Pride is a personal commitment. It is and attitude which separates excellence from mediocrity."
-Anonymous

Results:
Jon 85-14:04
Mike M. 105-12:12
Tim P 95-9:12
Jen C 60-11:25
Miranda 70-14:25
Mike F. 105-13:36
Jeff 95-13:30
Lisa 70-13:25
Sam 95-11:21
Joe Rxd-18:50
Paul 105-10:38
Jason Rxd-16:32
Scott 95-11:21
Tim M. Rxd-17:18
Hannah 95-rd1/80-15:53
Aimee 95-rd1/85-13:30
I am continually impressed not only by the strength, commitment, determination and perseverance of every athlete at CrossFit KoP; but I am most impressed by all the encouragement you show towards your comrades. No matter what the time on the stopwatch reads or the weight you lift, you are all successful each day you walk through the door and give everything that your mind and body will allow.
-Aimee


Click here to read Rapid Health Improvements with a Paleolithic diet from the Blog of Michael R. Eades, M.D...It might leave you questioning if the "person" who made an "oops" when they said it was dangerous to squat below parallel was the same "person" that said saturated fat is evil...hummm. A small excerpt is below:

...The Paleolithic diet data indicates that early man ate more saturated fat than he did carbohydrates. And he was molded by the processes of natural selection to thrive on such a diet. When he bolted from that meat-based diet, as he did when he settled in to life as an agriculturalist, he paid dearly for it with a devolution in health. Since the evidence is so obvious that a diet higher in saturated fat worked wonders for Paleolithic man, it seems like some academicians somewhere would ranger up and test such a diet. But it appears that the pox on saturated fat is so virulent that no one wants to risk it.

If such a study were done and the results tally with what I’m positive the results would be, the authors would find themselves in the untenable position of having to at least tacitly imply that saturated fats aren’t harmful. And that could ruin an academic career. No more invitations to present at meetings. Expulsion from the club. People tsk tsking behind their hands. It just couldn’t be done.

2.18.2009

Was this Cindy or the D.U. WOD????
W.O.D 2.19.09
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

note: Rxd is consecutive DU's no single unders in between

Video:
"Fun with Gymnastics" with Gillian Mounsey at Jeannie's Beach CrossFit - video [wmv] [mov]

Quote:
"An ounce of performance is worth pounds of promises."
-Mae West

Results:
Paul (14 rounds Cindy) 36:19 (DU and Singles)
Sam (2 rounds of Cindy) 10:10 (Singles)
Lisa (5 rounds of Cindy) 14:33 (Singles)
Aimee (7 rounds of Cindy) 13:37 (DU)

2.17.2009


W.O.D. 2.18.09

200M Row
5 Burpees
10 Ring Dips
20 Pull-Ups
30 Box Jumps (21"/25")
40 Push Ups
50 Air Squats
40 Sit-Ups
30 Push Press (55/75)
20 KB Swings (35/55)
10 Med Ball Cleans (14/20)
5 Burpees

Video:

Quote:
"For many of our people fitness training has become their sport--a sport where the aims are simply to become as fit as possible."
-Coach Greg Glassman, Founder of CrossFit

Note:
...our friends at Central Bucks CrossFit had this quote from Coach posted yesterday and I couldn't resist sharing it because its so true! Click here to check out a new local affiliate and CrossFit friend.

Results:
Jen 20:10
Jeff 19:10
Laura 16:33
Tim P. 13:40
Jason 21:22
Sam 15:16
Sunday at the Movies.

CrossFit KoP is hosting a special Sunday afternoon Movie Event to help you get through the last week of the NO Sugar Contest! We will be showing Super Size ME and Fat Head. All CrosFit KoP members, friends and kids are welcome. Please bring a food or drink creation of your own to share!

Time:
2:00

Date:
Sunday February, 22nd.

Location:
308 Monroe Blvd.
King of Prussia PA 19406


*Post to comments if you are joining us and what you will be bringing.

2.16.2009


The Dynamax med-balls sure do make a nice resting spot post WOD!
Joe A. featured above after last nights WOD.

W.O.D. 2.17.09
Front Squat
3-3-3-3-3-3-3
and
Max Pull-Ups

Video:
Watch this...there are some great cues in the video for Front Squats!
Front Squat Good/Bad Bi-panel...[wmv][mov]

Quote:
"A good leader inspires people to have the confidence in the leader, a great leader inspires people to have confidence in themselves."
-Anonymous

Results:
Jeff H. 145
Mike M. 155
Scott 180
Hannah 135
Mike F. 205
Jen S. 90
Jon 155
Jill 100
Nicole 100
Cindy 95
Miranda 115
Tim P. 185
Paul 170
Jason 225
Aimee 140

2.15.2009


Your Coaches...
and a special Congratulations to Jason for completing his Level 1 CrossFit certification.

W.O.D. 2.16.09
Seven rounds for time of:
10 reps of Sumo-deadlift high-pull (95/65)
10 reps of Wallballs (20/14)

Video:

Notes:
Post to comments if you are available for a 'Super size me' and 'Fat Head' movie night on Sunday the 22nd of Feb????

Quote:
"Above all, be true to yourself, and if you cannot put your heart into it, take yourself out of it."
-Anonymous

Results:
Hannah Rxd 7:21
Tim M. Rxd 12:35
Joe Rxd 15:38
Jen C. Rxd 8:43
Sam Rxd 12:49
Mike M. Rxd 11:32
Paul Rxd 11:36
Jon 75# 14:35
Miranda 53# 9:53
Scott 70# 7:51
Jeff 75# 12:32
Cindy 50# 12:56
Laura 50# 10:21
Jill 50# 9:48

2.14.2009

Tim M. and Paul both took minutes off their last 'Fran' times!!!
Congrats!

W.O.D. 2.15.09
"FRAN"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thrusters (65 Ladies)
Pull-ups

Video:
Christy vs Fran by Primal Fitness - video [wmv] [mov]

Quote:
“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter

Results:
It was an awesome day for alot of new PR's!
Hannah 6:10 (loose the blue band Han!)
Paul 7:18 Rxd
Danielle 7:32 Rxd
Cindy 7:49 (45/blk band)
Tim M. 8:03 Rxd
Mike F. 10:03 (65/grn band)
Scott 10:32 Rxd
Mike M. 11:45 Rxd

2.13.2009


Turn up the heat this Valentines Day...with a partner WOD!

W.O.D. 2.14.09

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.


50 Wallballs

75 Kettelbell swings

100 Push Ups

150 Sit-Ups

200 Squats

800 M Run

Quote:

"The grand essentials of happiness are: something to do, something to love, and something to hope for."

-Allan K. Chalmers

Results:

Jen/Jim 27:11 (35#)

Miranda/Jeff 22:47 (25#)

Mike/Aimee 19:45 (35#)

Nicole/Chris 25:50 (25#)

Hannah/Tim 26:05 (35#)

Paul/Jill 21:50 (25#)

Joe/Dawn 35:46 (45/25/10/5#)

Ray/Dana Rae 23:42 (25#/5#)

2.12.2009

Happy Birthday Jen C.!!!!
*Maybe if Jim C. sees his picture on the blog he will come to visit soon???? What does everyone think? Post to comments if Jim C. needs to start coming to CrossFit KoP?

W.O.D. 2.13.09
AMRAP in 20 Minutes:
10 Hang Power Cleans
(75#gals/115#guys)
20 Burpees

Video:

Article:

Quote:
"And in the end, it's not the years in your life that count. It's the life in your years."
-Abraham Lincoln

Results:
Mike 5 (95)
Paul 5 (115)
Joe 5 (115)
Lisa 4 (almost 5...missing 3 burpees) (75)
Jen 7 (next time 75# right?) (65)
Hannah 6 (75)
Jeff 6 (95)

2.11.2009


Single Modality...Gymnastics Day

W.O.D. 2.12.09
7 Rounds for time:
7 Ring Dips
7 Burpees
7 Handstand Push-Ups

Video:

Quote:
"Accept the challenges so that you may feel the exhilaration of victory"
-General George S. Patton

Results:
Lisa 26:11
Jen 24:27
Paul 19:37
Sam 15:30
Nice handstand push-ups Sam!!!




Reminder:The Fundamentals of Kipping
Kipping Workshop Tonight-Wednesday, February 11th at 6:30-7:30PM
Cost of the workshop $10

2.10.2009

What a good looking crew!!!
Photo taken at the Affiliate Challenge at CFDV.
Thanks for going out to represent...job well done!

W.O.D. 2.11.09
Power Cleans
3-3-3-3-3-3-3

Coach Notes:
There will be a special Valentines Day couples WOD on Saturday at both classes.
Feel free to bring anyone you like (or dislike) , friend, relative, GF, BF, husband, wife...everyone is welcome! Even if you don't have anyone to bring, there will be people available to partner up with.

Quote:
There are basically two types of people. People who accomplish thing, and people who claim to have accomplished things. The first group is less crowded.
-Mark Twain

Results:
All new Personal Records below...great job!
Sam 165--first time PR!
Jason 170 PR
Joe 230 PR

Welcome to CrossFit KoP Mike!

W.O.D. 2.10.08
'Ursula'
5 rounds for time:
Run 400M
30 Box Jumps
30 KB Swings (35/55)

Video:

2009 Affiliate Gathering: "The Evolution" by CrossFit by Overload - video [wmv] [mov]

Quote:

Know your limits but never stop trying to break them.

-Kyle Maynard


Results:
Lisa 27:54
Nicole 37:19
Laura 24:48
Jen C 30:13
Cindy 43:35
Miranda 31:13
Paul 29:30
Tim P 27:38
Scott 28:25
Mike 33:05
Jason 40:38
Hannah 37:55
Tim M 3953
Jeff- 33:18
*strong work team! A little easier than Kelly, right?
**thanks to Tim M. this now has a name....Ursula

Get this S*%@#!# out of your life immediately!
If you missed the last nutrition post where it said that these "fake" sugars are more addictive than cocaine....I posted an article today in the nutrition blog that will leave you feeling had by the fantastic marketers in America. Read the little except below from Dr. Mercola and then click on the Nutrition Blog to read more about the dreaded "fake" sugar.

The Diet Fallacy
The belief that consuming artificially sweetened foods and drinks will help you to lose or maintain weight is a carefully orchestrated deception. So if you are still opting for diet choices for this reason, please understand that you have been sorely misled.In reality, these diet foods and drinks can cause serious distortions in your biochemistry and
ruin your body's ability to control calories. As a matter of fact, it’s been shown that diet soft drinks can double your risk of obesity!
Nearly a decade ago, studies were already revealing that artificial sweeteners can:
Stimulate your appetite
Increase carbohydrate cravings
Stimulate fat storage and weight gain Unfortunately, most public health agencies and nutritionists in the United States still recommend these toxic artificial sweeteners as an acceptable alternative to sugar.

2.09.2009

"From Start to Finish"
-Aimee Lyons

To be involved in something that you are truly passionate about, which also benefits an entire community and helps everyone you touch become a better human being, is both powerful and amazing. It was a remarkable feeling to be in a room of 200+ affiliate owners and realize what a huge impact CrossFit has had on their lives and everyone whom they have touched. The buzz it has created based on pure results and individual successes is AWESOME! If you are reading this note, this is truly a community that you are a part of; one that is larger than your town, neighborhood or city. It is simply HUGE, an ocean of individuals coming together sharing stories, successes and determination.

Throughout my life prior to CrossFit, I was driven to complete something from "start to finish" and move on to my next goal. It took CrossFit to show me that is not, really, what it is all about. It is about the journey, not the start or the finish. I need to thank "Coach" for helping me realize that it is the journey, and more specifically the CrossFit journey, which is truly the best part. Greg Glassman has given the community tools to create a revolution of health, fitness and camaraderie around the world.

CrossFit is no longer about drinking the "Koolaid", but rather about understanding that you NEED to drink the Koolaid to better your life and live long and prosper as an individual and healthy human being!

I hope that every day when you walk out of CrossFit KoP you have learned something from me because if you're walking out with nothing, then I have failed at my job…
-Aimee
video
CrossFit KoP's first official video.
Enjoy.

-a special thanks to Jason for the editing!


2.08.2009

Welcome Back Ray!
W.O.D. 2.9.09

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time.
Complete all reps of each exercise before moving to the next.

Quote:
We might say "I can't" when what we mean is "I won't."
-Eric Allenbaugh

Results:
Nicole 23:21
Jason 28:56 Rxd
Paul 21:54 Rxd
Cindy 29:25
Lisa 25:40 Rxd-Sweet kipping Pull-ups Lisa!
Ray 29:46
Laura 20:15
Tim P. 16:26 Rxd
Jeff 25:30 Rxd
Jon 22:19 Rxd
Jill 24:29
Doreen 20:59
Hannah 26:19
Miranda 25:57
Scott 20:02 Rxd

2.07.2009


W.O.D. 2.8.09

"Crazy Evan"
7 Rounds for time:
21 Shoulder Press (75 Men/55 Ladies)
21 KTE

* I named this one after trying it...-Aimee

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

Quote:
"I don't suffer from insanity, I enjoy every minute of it"
-Anonymous

Results:
Paul 65# 27:48
Jen 35# 27:48
Tim M. 75# 22:09
Hanna 40# 21:58
Sam 75# 21:50
Ray 55/45# 30:25







2.06.2009


W.O.D. 2.7.09
Keystone Affiliate Challenge at
CrossFit Delaware Valley
For those not attending CFDV, there will be no class at CrossFit KoP...but here is an at home WOD to keep you busy...

For time:
100 Air Squats
100 Burpees
100 Walking Lunges
*post time to comments.

Coach Notes:
GOOD LUCK!!! KICK ASS!!!

Quote:
"It is not possible to fight beyond your strength, even if you strive."
-Homer

2.05.2009


W.O.D. 2.6.09

"Get Up, Jump and Burpee"
10-9-8-7-6-5-4-3-2-1
Box Jumps (25" guys/21"gals)
Turkish Get ups (35 guys/20 gals)
Burpees!

Video:
Speal's Turkish Wifey Getup ...[wmv][mov]

Coach Notes:
I hope everyone's 'kick the sugar' journey is going well. Post to comments anything you have learned so far. Also, make sure to check the CrossFit Delaware Valley Blog around noon on Friday as they will be posting the WOD's for Saturday and the standards for the movements. The link to CFDV is on the side bar of the CFKoP blog. Direct any questions regarding the WOD's or location or general concerns to CFDV.

Quote:
"What doesn't kill me does not make me stronger. It makes me anxious, bitchy, and vulnerable...but nobody wants to see that embroidered on a pillow."
-passed on to me from an anonymous source

Results:
Miranda 15# 33:28
Jon 25# 33:04
Sam 35# 33:23
Laura 20# 33:45
Paul 35# 33:28
Hanna (15/20#) 45:20
Tim M. 25# 1:04:04
Jill (15#) 44:33
Joe (35#) 53:24
Lisa (15/20#) 34:25
Jen 20# 38:48


2.04.2009


W.O.D. 2.5.09
"TEAM WORK"
3 Station Drill (team work)
30-20-10 Reps

Station 1 Med Ball Cleans
Station 2 Hang Power Cleans (95#m/65#w)
Station 3 DB Push Press (35#m/20#w)

Nobody moves until all athletes are done at each station.

Chessboxing. A new game. A new sport.

Coach Notes:
I'm in Texas from 2.5.09 thru 2.8.09...please be nice to the substitute teacher!
See you all on 2.9.08 for one of our 'benchmark girls'!
Bring your iPods to class...so there is music!

Quote:
"Now this is the Law of the Jungle - as old and as true as the sky;And the Wolf that shall keep it may prosper, but the Wolf that shall break it must die,As the creeper that girdles the tree-trunk the Law runneth forward and back -For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack."
- Rudyard Kipling, Second Jungle Book

Results:
Jason 22:06
Sam 18:06
Jen 17:48
Lisa 17:40










2.03.2009

W.O.D. 2.4.09

5 rounds for time:
10 Ring Push-Ups
15 KTE
20 Push Press (75/55)

Mike G and Chuck, 2009 CrossFit Games

Info from Modern Forager:
-Scott Kustes

Quote:
The fewer rules a coach has, the fewer rules there are for players to break.
~John Madden

Results:
Jason 22:18
Adam 19:30
Aimee 15:12

2.02.2009

Check out the NEW nutrition link on the side bar. I have created a nutrition blog so that you don't have to go searching through past blog entries for all your nutrition information. It is the first link (CrossFit KoP Nutrition) located under CrossFit KoP Nutrition links, (along with some other great reference material) and it will be a blog that contains all of the Nutrition entries you have seen recently on the home page. From time to time I will let you know when I post there for your convenience.

If you have any web-links you would like to see or if you would like anything specifically posted, just let me know and I will post it for you!
NICE NICOLE!

W.O.D. 2.3.09
AMRAP in 20 Minutes:
5 Squat Cleans (95/135)
10 Push-Ups
15 Air Squats

Video:
Check out the "Elizabeth" WOD below (as Rx'd) to see some Squat Cleans
(Annie and Greg)...[wmv][mov]

Quote:
I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do. ~Edward Everett Hale

Results:
Lisa/65/9 rounds
Nicole/65/7 rounds
Paul/105/8 rounds
Jill/50/8 rounds
Hannah/Rxd/7 rounds
Doreen/75/9 rounds
Miranda/65/10 rounds
Tim P./115/12 rounds
Jason/Rxd/9 rounds
Tim M./Rxd /8 rounds



2.01.2009

Jeff and Lisa.

W.O.D. 2.2.09
Deadlifts
3-3-3-3-3-3-3
Weighted Pull-Ups
1-1-1-1-1-1-1

Video:

Deadlift Cue with Pat Sherwood by CrossFit Again Faster - video [wmv] [mov]

Quote:

"It’s not how hard you’ve pushed along the way. It’s having something in you to finish."
-Michael Jordan

Results:

Congratulations on all the Deadlift PR's!!

Scott 380/85

Jon 225/40

Jill 140

Doreen 175

Miranda 135

Cindy 175

Nicole 180

Paul 295/50

Jeff 225/35

Lisa 165/10

Doug 300/80

Hannah 220

Tim P 280/75

Laura 135/7.5


Happy Birthday Nicole!!!

to help you along your nutrition journey...
CrossFit Shopping List

“Good Foods” - Low Glycemic
Water
Oatmeal
Eggs
Protein Powder
Peanut Butter
Tahini
Olives
Beef
Cheese
Salsa
Black Beans
Kidney Beans
Ground Turkey
Soy Sausage
Chicken
Turkey Sausage
Salmon
Turkey
Canned Tuna
Canned Chicken
Soy Burgers
Cottage Cheese
Almonds
Macadamia Nuts
Avocado
Tofu
Tomato
Lettuce
Onion
Mushroom
Cucumber
Blueberries
Milk
Broccoli
Zucchini
Apple
Grape
Plum
Shrimp
Mayonnaise
Plain Yogurt
Deli Meat
Ham
Soy Milk
Spirulina
Tempeh
Egg Substitute
Oil
Peanuts
Swordfish
Tuna Steak
Tomato Sauce
Spinach
Carrots
Orange
Pear
Pineapple
Brussel Sprouts
Eggplant
Sauerkraut
Hot Dogs
Chick Peas
Lamb
Pork
Dill Pickles
Soy Beans
Asparagus
Cantaloupe
Strawberry
Peach

“Bad Foods” - High Glycemic
Acorn Squash
Baked Beans
Beets
Black Eyed Peas
Butternut Squash
Cooked Carrots
Corn
French Fries
Hubbard Squash
Lima Beans
Parsnips
Peas
Pinto Beans
Potato
Refried Beans
Sweet Potato
Turnip
Banana
Cranberries
Dates
Figs
Guava
Mango
Papaya
Prunes
Raisins
Fruit Juice
Vegetable Juice
Bagel
Biscut
Bread Crumbs
Bread
Steak Sauce
Bulgar
Sweet Relich
Cereal
Cornstarch
Croissant
Crouton
Doughnut
English Muffin
Granola
Grits
Melba Toast
Muffin
Noodles
Instant Oatmeal