Liz hitting a handstand.
Sam promoting good nutrition.

W.O.D. 7.01.09
Enjoy your day off, hit the beach, go for a hike, find a pool, swim, bike...walk in the park, picnic, kayak, climb a tree, read a book. Get outside...Stay inside do what you like, but make sure to take a little time for yourself!

@ CrossFit King of Prussia 10-3PM Today.

"He enjoys true leisure who has time to improve his soul's estate."
-Henry David Thoreau

CrossFit King of Prussia Presents:
Saturday, August 1st, 2009 Bridgeport, PA 10-3PM

There will be NO regularly scheduled Class on Saturday August 1st.
Date: August 1st, 2009
Place: CrossFit King of Prussia, 1010 DeKalb Street, Bridgeport, PA 19405
Times: Saturday 10:00-3:00pm
Tuition: $55 for Advanced Registration, $65 at the door.
Contact: 484-955-9879 or (973)885.8728
Dress: Comfortable clothes & clean sneakers
Who can attend: Ages (13 yrs & up), and all public safety officers/officials.


W.O.D. 7.31.09
6AM and 12Noon WOD
5 Rounds for time of:
20 Wall Balls
20 Hang Power Snatch (45#/75#)
*at some point during the WOD complete 2 Rope Climbs

Michael Pommerening of CrossFit Gotham featured above doing an "Aimee OHS" (although it looks more like a bad "Dancing with the Stars" episode...) is doing a Free Olympic Lifting Class during our 5:30PM and 6:30PM classes on Friday July, 31st. All CF KoPers are welcome!
Post class there will be a "lionshead" party and a BIG announcement!!!

"The great thing in the world is not so much where we stand, as in what direction we are moving."
-Oliver Wendell Holmes


How often do you look at the clock during a WOD?

W.O.D. 7.30.09
Rowing F-U-N!
Row 500M x 4
Rest approximately 2 minutes between attempts.
The goal is to maintain the same pace for all 4 attempts.


*We are participating in this fundraiser!! I have registered a Team for CrossFit King of Prussia. It will occur on 9.26.09, so mark your calendar! Details to follow, ideas for fundraising are also welcome.

Another video:

"The value of a man resides in what he gives and not in what he is capable of receiving."
-Albert Einstein

Sam 1:36/1:40.5/1:40/1:40
Aimee 1:54.2/1:56.4/2:00.4/2:04
Meg 2:12/2:13/2:09/2:12
Doug 1:36/1:50/1:48.2/?
Swine 1:39.6/1:39.9/1:41.4/1:42
Jim C. 1:36/1:39/1:50/1:42.5
Mike F. 1:46/1:54/1:57/1:57
Gina 2:22/2:22/2:26/2:33
Dan 1:37.2/1:39.9/1:43.3/1:45.8
Scott 1:38.4/1:39.2/1:46/1:44.7
Ed 1:56.7/1:57.3/1:54.4/1:52.5
Pat 3:01/2:51/2:52/2:45


W.O.D. 7.29.09
Death By Tabata
Tabata Deadlift and Burpee
Gentlemen - 185 lbs
Ladies - 135 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.

Tissue Healing Phases by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination and dedication. Remember all things are possible for those who believe."
-Gail Devers
Sam 123 (Rx)
Aim 101 (Rx)
Meg 118 (95#)
Han 119 (Rx)
Kristin 84 (95#)
Jim C 79 (Rx)
Ed 68 (Rx)
Dave 61 (Rx)
Jon 76 (Rx)
Ray 80 (155#)
Kelly 79 (95#)
Kevin 91 (Rx)
Dan 104 (Rx)
Patti 97 (85#)
Pat 64 (65#)
Lisa 113 (Rx)
Laura 103 (95#)
Miranda 88 (Rx)
Jeff 93 (Rx)
Jason 130 (Rx)
Charlie 107 (Rx)
Steph 86 (Rx)
Doug 98 (Rx)
Mike F 115 (Rx)
Nikki 137 (95#)
Granny 101 (Rx)
Joe A 97 (Rx)
Nicole 82 (Rx)
Michael Pommerening of CrossFit Gotham pictured here doing an "Aimee Get-up" will be visiting CrossFit KoP this Friday, July 31st.

Mike has graciously offered to do a Free Olympic Lifting Class during our 5:30 PM and 6:30 PM classes on Friday July, 31st. All CF KoPers are welcome!

Following the 6:30PM class (at 7:30PM) we will have a "social gathering". We will have the party staple "Lionshead" on hand...or BYOB if you desire.
The committed athletes are below who have signed up for the "100 Challenge" (Burpees, Double Unders or Pull-Ups)

100 Double Unders:
Jen S.

100 Burpees:
Laura P.
Chris P.
Mike F.

100 Pull-ups:
Joe A.


Christmas came early this year and it was HOT as HELL!

How do you cool off post WOD?

Monday Level 2 WOD:

Christmas in July
1 Hand Stand Push Up
2 Pistol (each leg)
3 Ring Dips
4 Deadlift (225/155)
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Wall Balls (14/20)
10 KB Sumo Deadlift High Pull (35/55)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40

Just sing the 12 days of Christmas to yourself and follow the exercises...

Aimee 37:07
Mike 42:10
Paul 53:48
Doug 60:31
Han 56:47
Tim M. 65:42
Sam 38:27
Jason 56:45

W.O.D. 7.28.09
Run 800M
10 Push-ups
10 Ring Dips
10 Hang Power Snatch (75#/115#)
10 WallBalls (14#/20# to 10ft target)
10 KB Swings (45#/70#)
10 Burpees
10 Sit-ups
Run 800M


Jason is now offering private/semi-private rowing lessons at CrossFit KoP. We now have 5 Rowers so we can accommodate up to 5 athletes per session. Take this opportunity to be trained by the second place finisher in the Inaugural 2009 Bridgeport Classic Games.
Contact Jason or Aimee for further details.

Private Session Rates:
$30 for 30 minutes or $60 for 60 minutes
Group Session Rates (2-5 Athletes)
$15 per person for 30 minutes/$40 per person for 60 minutes

"Weakness of attitude becomes weakness of character."
-Albert Einstein

Curin 18:25
Jill 14:43
Kelly 18:17
Jen S. 15:51
John 17:10
Charlie 14:18
Meg 16:45
Tim P. 11:56
Jason 14:05
Ed 18:25
Keith 15:59
Steph 14:40
Miranda 17:15
Paul 12:45
Granny 16:55
Tim M. 16:59
Han 18:31
Chris S. 17:42
Cindy 19:15
Mike B. 15:06
Nick 16:56
Another REMINDER...the Sugar Blues free lecture is August 3rd, that's next Monday from 7:30-9:00PM

Free Seminar:Monday August 3rd 7:30-9:00PM - "Sugar Blues" (Figure out why you crave sweets, understand why and gain control without deprivation.)
All are welcome, CrossFit KoP members, non-members, neighboring affiliates or blog followers. Barbara Paolone, Certified Holistic Health Counselor will be offering a free seminar on Monday August 3rd at CFKoP. The Level 2 WOD which normally occurs on Monday August 3rd will be moved to Tuesday August 4th at 7:30 to accommodate our guest speaker.
Saturday we will be hosting Tony Blauer’sPERSONAL DEFENSE READINESS& S.P.E.A.R. SYSTEM from 10-3. Click here for details.

Due to the seminar there will be NO classes this Saturday, but a WOD will follow the Seminar for those attending.

In lieu of no classes on Saturday, we will be hosting an open gym on Thursday from 6-7PM. All members are welcome. Non CrossFit KoP members $10.


From our friends at CrossFit Montclair.

W.O.D. 7.27.09
7 Rounds for time:
15 OHS (95/65)
15 KTE

100 Day Challenge Starts today:
Your Choice, pick ONE:
$5 buy in....
100 Burpees, Pull-ups or Double Unders
Essentially, it starts with doing 1 Burpee/Pull-up/Double Under on day one, and then adding 1 Burpee/Pull-up/Double Under for each subsequent day. On day two you will perform two Burpees/Pull-ups/Double Unders, then on day three, perform three Burpees/Pull-ups/Double Unders, and so on, up to the 100th day. All must be completed in succession. This will NOT count as your WOD, you will need to accomplish your Burpees/Pull-ups/Double Unders either prior to or after the WOD. Burpees/Pull-ups/Double Unders can be performed at home, HONOR SYSTEM! Be true to yourself!
Double Unders must be performed without pause. Jump in between is allowed.
Pull-ups/Burpees must be completed in succession with only a 5 second rest to come off the bar or rest between Burpee Reps.

"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win."

Tom 15:09 65#
Mike M. 17:03 95#
Laura 20:33 50#
Jeff 17:06 75#
Jon 13:05 75#
Meg 19:03 50#
ChuChu 23:45 45# (5 rds)
Maggy 24:07 14# (5 rds)
KuKu 17:17 14# (5 rds)
Miranda 16:45 65#
Charlie 21:02 65#
Jen S. 26:46 50#
Steph 22:17 45#
Kristin 20:32 35#
Jill 27:38 45#
Nick 25:56 35#
CP 15:28 50#
Deviin 21:13 65#
Mike B. 20:22 95#
Jim C. 23:22 75#


W.O.D. 7.26.09
Turkish Get-ups (10L/R_8L/R_4L/R))
Dumbbell/Kettlebell Thrusters
(weight selected based on ability)

by Jeff Martone

"A man is literally what he thinks."
-James Allen

Aimee 19:45 25#
Doug 14:50 35#
Jim C. 21:25 35#
Lisa 19:28 25#
Meg 19:15 15#
Scott 18:06 35#/30#
Sam 14:42 45#
Swine 25:21 40#
Ed 29:26 30#
Jen S. 18:49 15#/20#
Granny 17:42 25#
Tom 18:28 25#/35#
Mike B. 16:20 35#/40#


Check out Mike B. and his back squat from CFT!

W.O.D. 7.25.09
Push Jerk

Warm up with about 75% of your Max Weight for 2 sets of 5 reps and then proceed to your 3 rep max.

Work on Double Unders and Pull-ups after Push Jerk 3 RM.


Josh Everett deadlift video ... [wmv] [mov]

"Each of us literally chooses, by his way of attending to things, what sort of universe he shall appear to himself to inhabit."
-William James

Kelly 80
Hannah 135x2
Meg 85x2
Cindy 95
Jeff 155x2
Steph 100
Lisa 115
Scott 170
Devil 145
Ray 175x1
Doug 215


CrossFit is scalable for all ages!!!
Steve started at CrossFit KoP with little ability to squat to even a 25" box (3 times), now he's squatting to a 13" box (ALOT of times), Deadlifting, swinging Kettlebells, flipping tires, carrying sandbags and much, much more. Oh, and my favorite story, he can now get up out of his favorite chair without help!!! Gotta love it gang, that's what functional exercising is all about!

W.O.D. 7.24.09
for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Exercises are completed in that order and athletes must complete all 100 reps of each exercise before moving to the next exercise. For new CrossFitters reps will be scaled to either 25 or 50 reps depending on level and ability.

(...believe me we are not supporting "Cankles Awareness Month" but I find this article amusing and hope you all do as well!! At best read the blue box on the bottom left and check out the old school terminology!)

Read/Sign Up:
5K Radnor Red Run
Running over hurdles, water pits, and cross country trails - you won't want to miss it.


"Commit to be fit."

Sam 15:48
Paul 20:12
Lisa 23:43
Scott 17:06
Shawn 29:45
Mike B. 30:46
Jim C. 30:40
Kristin (green) 29:43
Liz (green) 27:56
Meg (blue) 25:34
James (black) 45:03
Joe A. 36:49
Devin 44:06
Han 56:24
Tim M. 40:00
Dan 23:24
Ed (green) 42:17
Pat (50 black) 24:20
Nikki 32:40
Jen S. (blue) 27:05
Charlie 28:08
Tim P. 11:48
Laura 15:48
Josh 12:03
Cindy (green) 22:34
Jeff 21:40
Steph (green) 31:56
Tanny Granny 24:53
Miranda 32:20
John (50 black) 22:42


James jumping high! Getting ready for the Marines!
Dave accessorizing with a fan mid WOD!

W.O.D. 7.23.09

4 Rounds for time of:
400 M Run
10 Box Jumps 25"/29"
5L/5R DB Snatch 25#/40#
10 Burpees


"Too much consistancy is as bad for the mind as it is for the body."
-Aldous Huxley

Sam 17:58 (50#)
Aim 19:14 (25#/30#)
Meg 20:21 (20#)
Han 27:14 (30#)
Adam 19:31 (40#)
Kristin 25:48 (10#)
Scott 17:10 (45#)
Kevin 20:10 (35#)
Dan 22:34 (40#)
James 29:25 (35#)
Dave 30:58 (40#)


We now have Paleokits for Sale at CFKoP!!!
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
Paleokits are gluten free, balanced macro-nutrient snack food that you can eat on the go. Paleokits aren't just good food, they're measured in Zone™ proportions with the extra fat blocks that Crossfitters need.
Free-Range Beef Jerky
Marinated in a home-grown recipe of sea-salt, pepper, paprika, garlic, and a few other spices. Please note: Our meat is not sugar-cured and contains no preservatives.
Macadamia Nuts
Raw Almonds
Raw Pecans
Dried Cranberries
Dried Strawberries
All of the profits from Paleokit sales go to Steve's Club in Camden, NJ.

W.O.D. 7.22.09
50 Double Unders
then 3 Rds of :
5 Clean and Jerks 135/95
7 Chest 2 Bar Pullups
and then
50 Double Unders

"First say to yourself what you would be; and then do what you have to do.”

Ed 135# 11:05 Sub SU/Green Band
Liz 60# 10:53 Green Band
Swine 135# 7:23 Rx
Aimee 105# 5:38 Rx
Sam 155# 8:53 Rx
Hannah 105# 9:43
Meg 65# 9:57 Sub SU/Blue Band
Tom 135# 9:58 Sub SU
Lisa 105# 13:24
Tim P. 135# 7:57
Joe D. 115 13:58 Sub SU Blue Band
Dave 105 16:27 Black Band
Mike F. 135# 14:15
Dan 135# 8:05 Rx
Kevin 100# 10:30 Blue Band
Jason 155 7:14 Rx
Steph 95/75 14:34
Kelly 65# 11:37 Sub SU
Jon 105# 14:44 (first double unders!!!) congrats!
Pat 15# 9:53
Miranda 95# 13:26
Nikki 85# 8:08
Nicole 70# 13:55 Sub SU
Tim M. 185# 9:35
Mike B. 135# 11:31
Shawn 135# 13:44 Rx
Chris S. 135# 13:00 Sub SU
Chu Chu 65# 9:14
KuKu 35#
Maggy 35#

CrossFit King of Prussia Presents:
Saturday, August 1st, 2009
Bridgeport, PA 10-3PM
Personal Defense Readiness™ Seminar:
…Is based on the S.P.E.A.R. SYSTEM™, which is the first genetically, and behaviorally inspired self-defense course. It is the only self-defense method that fully integrates the body's reflexive responses and instinctive survival mechanisms making S.P.E.A.R. the easiest, most natural way to protect yourself. This 1-day seminar is open to the public and will challenge, and enlighten everyone who attends.

PDR seminars are dual track (learn at your own pace) classes for both experienced and new attendees. New participants will receive an introduction into Tony Blauer’s renowned mind-set & fear management strategies that include important components from the Cerebral Self-Defense™, Cycle of Behavior™ and Be Your Own Bodyguard™ programs. Understanding F.E.A.R. is the key to overcoming any obstacles in life.

Time permitting the training will also feature High Gear™ training related to the seminars theme.
This course will not interfere with any prior training and can be used to augment any personal toolbox.
No prior experience is necessary.


Date: August 1st, 2009
Place: CrossFit King of Prussia, 1010 DeKalb Street, Bridgeport, PA 19405
Times: Saturday 10:00-3:00pm
Tuition: $55 for Advanced Registration, $65 at the door.
Contact: 484-955-9879 or (973)885.8728
Dress: Comfortable clothes & clean sneakers
Who can attend: Ages (13 yrs & up), and all public safety officers/officials.

Post to comments if you plan on attending.


2009 Concert Under the Stars...
Remember we offer Free Intro Sessions for anyone new to CrossFit.
How could you resist, call or email today!!

W.O.D. 7.20.09
CrossFit Total

1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.
(compare to 4.10.09)
Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

"Training is a process, not the events of one day."
Coach Mark Rippetoe

Miranda 495
JZ 575
Jeff 600
Lisa 495
Kelly 325
CP 485
Kristin 385
Charlie Y. 845
Brian 675
Ed 605
Paul 675
Devin 650
Shawn 715
Jen S. 395
Meg 365
Jill 380
Liz 315
Mike B. 930
Tim M. 1065
Joe A. 1020
Chris 805
John K. 715
Nick 505


Nicole Gordon CrossFit Games 2009
Nicole Gordon came in second at the Mid-Atlantic regional qualifier and I had the honor of getting to know her even better at the Level 2 Certification in Montclair NJ. Nicole, mother of 2 and her husband Jeremy own CrossFit Hampton Roads in Virginia. During the CrossFit Games, Nicole smashed her finger on the stake during the fourth event. She finished the event in spite of the pain and blood, and was treated by medical. It appeared she had fractured the finger, so she was sent to the ER. X-rays revealed no fracture, so she raced back to compete in the final event of the day. Congratulations on an amazing performance Nicole!! You are a true inspiration!

W.O.D. 7.20.09
7 Rounds
10 Med Ball Cleans
10 Perfect Push-ups
(bad form will not tolerated)

Free Seminar:

Monday August 3rd 7:30-9:30PM - "Sugar Blues" (Figure out why you crave sweets, understand why and gain control without deprivation.)
All are welcome, CrossFit KoP members, non-members, neighboring affiliates or blog followers. Barbara Paolone, Certified Holistic Health Counselor will be offering a free seminar on Monday August 3rd at CFKoP. The Level 2 WOD which normally occurs on Monday August 3rd will be moved to Tuesday August 4th at 7:30 to accommodate our guest speaker.

August 29th - 30thCrossFit Running & Endurance Sports Training CertificationCrossFit Blauer Tactical, Virginia Beach, VA


"A Day at the CrossFit Games" by Spencer Hall - Sporting News

"There is no such thing as 'firming' and 'tone' there is only stronger and weaker."
-Coach Mark Rippetoe

Gina 10 13:10
Dan 20 8:21
Kevin 20 9:10
Pat 4 12:50
Aimee 20 5:01
Steph 14 9:22
Dev 20 10:21
Tim P. 20 4:32
Kel 10 8:24
Jon 20 8:14
Jeff 20 7:39
CP 14 6:23
ChuChu 14 8:25
Laura 18 7:00
Miranda 18 9:39
Takudzwa 8:11
Kristin 14 9:54
Jen S. 14 8:07
Nick 14 11:11
Chris S. 20 8:34
Nicole 14 8:07
Chris F. 20 7:23
Jill 18 7:43

Level 2 WOD:
1. Hang C&J (115#/75#) 20 Reps
2. Thrusters (115#/75#) 20 Reps
3. Hang Snatch (115#/75#) 20 Reps
4. Push-ups 20 Reps
5. Pull-ups 20 Reps
6. Wallballs 14/20 to 10 ft target 20 Reps
Replace the blanks below with an exercise from the sequence (1-6) above, you choose the order...but there is a 10 burpee 'buy in' every time you put down the bar/ball or your feet or knees touch the ground in the push-up/pull-up.
___Sprint to "11"___200M Run___400M Run___800M Run___400M Run___Sprint to "11"
Level 2 WOD

Aimee 30:48
Jason 34:49
Lisa 37:05
Joe A. 43:28
Swine 46:20
Tim M. 48:19


Nice Snatch Devil!!

W.O.D. 7.19.09
5 rounds for time of:
6 Power Snatch 115/75 lbs
10 Box Jumps 24" box
(weight and box height will be scaled according to ability)

Tanya Wagner, 2009 CrossFit Games Champion - video [wmv] [mov]
Mikko Salo, 2009 CrossFit Games Champion - video by CrossFit by Overload [wmv] [mov]

Notes on the Snatch:
The Snatch can greatly enhance athletic performance; thus, I recommend it to anyone who wishes to improve his game in whatever sport you happen to play. No matter what motion you require, a great majority of your strength will come from your core muscles and your legs. This exercise is one of the best "all-body" lifts for you to perform that hits both of those groups pretty hard. Because of that, this exercise can improve your athletic performance quicker (and greater in the long run) than almost any other out there for you to perform.

"Olympic lifts are like jumping from one rooftop to the other — you either make it, or you don't."
-Joe Senate, an Olympic lifter

Chris 75# 5:21
Kristin 35# 9:58
Paul 115# 10:55
Lisa 95# 14:20
Jason 135# 12:14
Laura 55# 9:09
Scott 95# 7:48
Tim P. 95# 7:20
Mike B. 115# 7:37
Meg 50# 7:59
Aimee 85# 7:28
CP 65# 7:42
Devin 95# 9:39


A few of the ladies from the 2009 CrossFit Games.
(I'm pretty sure none of these ladies look "big and bulky"? Right? "Hey Lisa, they look pretty "toned" don't you think?")

W.O.D. 7.18.09
3 Rounds for time:
400M Run
1.5 Pood Kettlebell swing x 21
Pull-ups 12 reps
(It's been awhile since we have seen this fine Lady...)
(compare to 4.23.09)

2009 CrossFit Games, "Sweet 16" - video by CrossFit by Overload [wmv] [mov]
Eric O'Connor, CrossFit Park City, CrossFit Kids - video [wmv] [mov]

"Success is a state of mind. If you want success, start thinking of yourself as a success."
-Joyce Brothers

Jeff 14:30
Cindy Green 14:21
Charlie 45# 12:53
James 35# Black 17:52
Lisa 12:52
Nikki 12:05
Miranda 16:04
Mike B. 11:51
Tom 15:53
Nick 12:51
JZ 45# 11:04
Meg Blue 13:01
Brian 35# black 16:43
Jason 12:40
Joe A. 17:08
Steph blue 16:00
Chris 9:33
Kristin 25 Green 13:52
Swine 10:08


A few new faces in the Noon class, but why are they all on the ground?
Oh, that's right... BURPEES!!!!
W.O.D. 7.17.09
AMRAP in 20 minutes:
10 Burpees
10 Squats
Sprint to "number 11"


About Goal Setting...and then let me know if you want to work one on one to set goals for the next year. I know we posted goals on the blog a few months ago and they are posted on your gym wall, but how many have you attained? Do we need to re-set goals? Re-define...?

Upcoming Events:
August 1st Tony Blauer's Personal Defense Readiness & Spear System at CFKoP. Details to follow.
Fall No Sugar + Challenge...details will be announced in early September. Are you in?
Saturday September 12th Upper Merion Community Fair.

“I have not failed. I’ve just found 10,000 ways that won’t work.”
- Thomas A. Edison

Steph 11
Scott 15
Mike F. 9
Ed 8
Lisa 13
Liz 8
Shawn 11
Gina 7
Dave 7
James 6
Dan 12
Kevin 11
Charlie 11
Jill 9
Cindy 9
Han 11
Tim M. 7
Laura 15
Tim P. 15
Jen S. 11
JZ 11
Kel 9
Jeff 11
Paul 13
Jason 12
Nicole 11
John 9
Kristin 9


Mikko Salo-Fittest Man on the Planet 2009!

Jason Khalipa-2008's Fittest Man!

Look at that pull!

Blair Morrison:
7th in Aromas, 2nd at the Mid-Atlantic Regional Qualifier

Solid Snatch Blair!!
W.O.D. 7.16.09
As Many as possible in 15 minutes:
3-rep Push Press plus
Max Pull-ups in 3 attempts
Your score is the total of the highest Push Press weight + 3 attempts of Pull-ups.

(especially the Ladies!!)

"Helen Get your Gun" by Wilson Galyean - video [wmv] [mov]

“I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion."
-Muhammad Ali

Meg 100
Sam 205
Aimee 168
Kel 117
Dan 221
Ray 181
Patti 109
Han 128
Tim P. 179
Nikki 131
Run from Hell
It was amazing watching Tanya (our favorite) fight through 8 grueling workouts over two days; her mental and physical strength and endurance was that of a champion and she was equally rewarded with the proper title. Tanya Wagner of CF Apex, fittest woman in the world!!! I was happy to be there to cheer her on in person!! Way to represent the East Coast Tanya!


The CrossFit Games Affiliate Cup.
Ariel view taken by our new friend Dave Re.

W.O.D. 7.15.09
A Team WOD
(in the spirit of the Games)
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

We will select teams based on class size...
1. The wallballs are performed one athlete at a time. When all "four" athletes (in the CF Games there were two men and two women) have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There was a 20min cap on this workout at the CF Games, but we will make it 30 minutes to insure all can finish in the allotted time. Scaling will be allowed for our WOD based on set standard by your coach.

[Bleep!!!] that hurts! By Caitlin Hagan
Why swearing might be good for CrossFit? You decide!?

A Games Competitor:
I had the honor of meeting one of the maybe lesser know CrossFit Games competitors this weekend; Charlie Dunifer. Click here to read a great article regarding Charlie's road to the Games. You all might remember Charlie from the burpee mile which I posted a few months ago...or from the Games Page, since Charlie's coach Brian Yoak was featured on the CF Games page...

The Burpee Mile, Charlie Dunifer, SPC CrossFit ...[wmv][mov]

"Champions aren't made in the gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision."
-Muhammad Ali

(teams were scaled with a variety of people, weights and we even added some burpees for extra team members)
6AM Team 1 34:05
6AM Team 2 22:08
12PM Team 3 31:36
12PM Team 4 32:36
5:15PM Team 5 33:06
5:15PM Team 6 30:05
Spealler and Khalipa fighting up the hill with the 70lb of sand!

I'm back from Aromas! ...and in the process of downloading about 1600 pictures, so hang tight, over the next few days I'll be posting pics, vids and blogs about the weekend. The pictures and videos cannot do the games justice...it was such and unbelievable experience to actually be there in person and see the amazing feats these athletes push through both mentally and physically. Their athleticism and determination was unmatched!

CFKoP notes:
Click here for the updated schedule for the week.
Reminder...Yoga with Jen Fugo is this Thursday from 6-7:30PM $10 for CFKop Members, $15 for non-Members.

In the spirit of the games this was posted (and used as the wall ball target 10ft high in the stadium for all to see)..."Our workouts are competitive events. The strength and value of CrossFit lies entirely with out dominance of other athletes. This is a truth divined through competition, not debate."


Nick above and John below (our newest members) working on some great Deadlift form in today's DiaFranAbeth!

W.O.D. 7.14.09
21 Deadlifts 225/155
21 Handstand Pushups
15 Barbell Thrusters 95/65
15 Pullups
9 Squat Cleans 135/95
9 Ring Dips

Rob Orlando - workout video ... [wmv] [mov]

"I have no regrets in my life. I think that everything happens to you for a reason. The hard times that you go through build character, making you a much stronger person."
-Rita Mero

Today's Results:
(were a variety of scale, not indicated below; only times)
Meg 10:43
Nick 14:30
Mike B. 8:00
Shawn 9:58
John 9:45
Jen C. 12:11
Tim M. 12:14
Charlie Y. 13:11
Jeff 10:22
Jon 8:48
Tim P. 8:54 (nice butterfly kips!)
CP 7:22
Keith 11:00 (nice to see you back!)
Devin 8:08
Kelly 9:08
Kristin 11:18
Lisa 8:54
Miranda 12:33
Jim C. 11:49
Mike 11:31
Jill 7:21
Ed 8:56
Chris and Gina solid work!


Way to push Jim!
W.O.D. 7.13.09
Back Squat
Warm up prior to back squats with
5 reps at (95#/65#)
3 sets of 5 at (115#/85#)
*scale warm up according to your ability
Following the Back Squats complete:
Weighted Push-ups

"It takes courage to grow up and become who you really are."
~e.e. cummings

Mike F. 330, 175 PU
Miranda 165, 20 PU
Nikki 155, 70 PU
Kelly 95, 10 PU
Charlie 280, 55 PU
Jimbo 250, 65 PU
Scott 215, 125 PU
JZ 205, 70 PU
Kristin 115, 10 PU
Brian 225, 80 PU
Jeff 205x2, 70 PU
Swine ?
Aim 160
Chris (Iowa St.)185, 115 PU
Nicole 115, 25 PU
Cindy 135, 35 PU
Tom 260x1, 130 PU
Granny 135, 45 PU
Jill 135, 20 PU
Chris 250, 170 PU
Sam ?
Nick 160, 35 PU
Joe A. 280, 160 PU

Level 2
Heavy 100
20 Reps Each w/ 2 min. rest between exercises
Deadlift (295#/195#)
Shoulder Press (115#/80#)
Back Squat (225#/155#)
Clean (155#/105#)
Weighted Pull-up (25#/10#)

Doug (225# DL, 205# BS) 20:39
Aim (70# SP) 23:23
Lisa (80# SP, 120# BS) 31:56
Joe (Rx) 21:26
Tim (Rx) 17:32
Sam (Rx) 20:13
Jason (95# SP) 26:12


W.O.D. 7.12.09
Choose your hero!

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds for time of:
800 M Run
50 Back Extensions
50 Sit-ups

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

for time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


There will be NO CFKids class today at 11:00.

"Military power wins battles, but spiritual power wins wars."
-General George Catlett Marshall

Cindy 26:44
Paul 18:32
Lisa 18:58
Scott 15:22
Chris 16:58
Ed 23:08
Chris S. 25:15
Nicole 24:56
Meg 22:53
CP 21:24
Tom 24:54
Han 24:46

Mike B. 15:18
Kristin 18:16
Paul 12:31
Granny 13:54

1st Annual Bridgeport National Games

Event 5: 30 Power Squat Snatch (75#) 30 Wallballs (20#) 3 Rds
Sam: 15:50 (1st Place)
Jason: 25:49 (2nd Place)
Tom: 25:34 (45# Power Snatch)

Event 6: One Rep Max Power Squat Snatch
Jason: 135 (1st Place)
Sam: 115 (2nd Place)
Tom 135

Event 7: AMRAP in 8 of 4 HSPU, 8 KBS (55#), 12 GHD Sit-ups (we made one!)
Sam: 5 Rounds (1st Place)
Jason: 2 Rounds (2nd Place)
Tom: 5 Rounds (Box HSPU and Regular Sit-ups)

Champion: SAM


W.O.D. 7.11.09
21-15-9 Reps for time of:
Deadlifts (225lbs/155lbs)
Handstand Push-ups
(compare to 3.26.09)

CF Games Athletes Rankings for Diane:
Diane Rankings - [Male] [Female]

Roaming Diane...[wmv][mov]

"Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile."
-Vince Lombardi

Doug 8:42

Scaled (either lighter weight, using the box or head not touching ground)
Liz (95#) 7:07
Mike B (225#) 3:47
Jim (225#) 7:52
Jeff (200#) 14:08
Shawn (185#) 8:10
Cindy (155#) 5:58
Meg (125#) 7:12
Charlie (225#) 5:00
Lisa (155#) 9:30
Han (155#) 4:24
Tim (225#) DNF
Mike F (225#) 3:55
Ed (200#) 8:44
Nicole (125#) 7:26
Chris S. (225#) 13:53
Kit (225#) 8:24
Alex (205#) 11:27
Kristin (95#) 5:49
Swine (225#) 9:15
Chris (205#) 12:02
Steph (125#) 9:35
Pat (40#) 6:00
Joe (225#) 9:30

1st Annual Bridgeport National Games

Event 1: 4.4 mile run through the hill of Bridgeport with 25lb Vest
Sam: 38:47 (1st Place)
Jason: 57:37 (2nd Place)

Event 2: Deadlift WOD from CF Games
Sam: 385 (1st Place)
Jason: 365 (2nd Place)

Event 3: 200 meter hill sprint (to turn around point on 400) with two 35# sandbags
Jason: 60 seconds (1st Place)
Sam: 61 Seconds (2nd Place)

Event 4: 500m row, 15 sledgehammer swings on 3 tires of varying height, 500m row
(The swings had to hit a target marked on the tire)
Jason: 5:18 (1st Place)
Sam: 5:54 (2nd Place)


W.O.D. 7.10.09

(a Tim Marley original...he named it!)
5 rounds for time:
Run 400M
30 Box Jumps
30 KB Swings (35#/55#)
Up the weight ladies...or gents if you feel up to it.

Compare to 2.10.09.

There will be NO Noon class today!


"Come in. Come in, my child. We mustn't lurk in doorways- it's rude. One might question your upbringing."
-Ursula quote from The Little Mermaid

Mike F: (55#/25'') 35:19
Scott:(70# Russian Swings/25'') 23:05
Sam:(55#/31") 25:02
Lisa:(45# Russian Swings/24") 31:02
Granny:(35#/24") 26:09
Meg:(35#/19") 28:50
Steph:(25#/21") 29:22
Charlie:(35#/25") 28:59
Jill:(35# Russian Swings/21") 30:16
Jen S:(35#/21" Full Heel) 30:57
Kristin:(25#/21") 38:37
Paul:(55# Russian Swings/25") 23:10
Nikki:(35-25#/21") 25:57
CP:(35#/21") 33:10
Jimbo:(55#/25") 34:10
Jeff:(55#/25") 31:31
Mike B:(55#/25") 30:31
Tim M:(70#/25") 55:53
Han:(53#/25" Full Heel) 43:08
Joe:(70# Russian Swings/37") 50:07
Nick:(25#/25") 40:57
John:(35#/25") 41:44


W.O.D. 7.9.09
5 rounds:
Max Knees to Elbows
Max Thrusters (65#/95#)
Your score is the total amount of Knees to Elbows and Thrusters for all 5 rounds.
Rest is allowed as needed between rounds.

There will be NO Noon class today!

...something from Matt Furey:
Find a selection of champion athletes and coaches.
Ask each one this question: How much of your success is mental...?

Now, when you get out of bed, are you tired or enthusiastic.
Do you hit the snooze button a few times before getting up.
Do you stroll to the shower with your eyes barely open ordo you move with excitement for the new day that has dawned. As you answer all of the above, think about the mental picture you have in mind for each. Why. Because I guarantee you that the way you get out of bed is in direct accord with the mental picture you have of yourself waking up each day. All the way down to the TIME you choose to get up.
Think about this.
Think about it before you go to bed tonight. Picture yourself getting up early to exercise.
Picture yourself looking in the mirror at the end of your workout, celebrating another mental/physical victory.
I dare you to form this mental picture before bed and NOT have it come true. I dare you.
When you do as I advise, you will know what it means to ...Get Tough.

...why I always loved NYC!!
"NYC," Gillian Mounsey - video [wmv] [mov]

"Satisfaction does not come with achievement, but with effort. Full effort is full victory."
-Mahatma Gandhi
Sam (135#) 126
Tom (95#) 100
Meg (50#) 108
Doug (95#) 127
Adam (95#) 129
Steph (50#) 74
Jim (95#) 103
Liz (40#) 127


Every bar was filled!!!

W.O.D. 7.8.09
Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?

Click here to view an early "Chelsea" post on the HQ mainpage.

So as of 7/7/09 I've been officially teaching CrossFit classes for a year! Click here to view a post from CrossFit KoP class number 1, the early days...thanks Nicole and Jason for sticking with me since class one...so I guess 7/7 marked our official anniversary!! Happy anniversary to us!! Check out the picture and the gains (or losses) Nicole and Jason have made!

"Measure yourself by your best moments, not by your worst. We are too prone to judge ourselves by our moments of despondency and depression."
~ Robert Johnson

+1 Aimee 30
+1 Swine 30
+1 Sam 17/9
+1 Doug 13/8
+1 Tim P. 14/12
+1 Scott 17/6
+1 Mike M. 15/10
Dave 3/9
Hannah 2/10
Meg 10/11
Jen 4/?
Lisa 14/6
Mike F. 3/11
Nick 4/10
Curin 5/12
Nicole 2/13
Jon 10/6
Steph 2/9
Patti 3/12
Kristin 5/10
Miranda 2/12
Jim C. 4/12
Brian 2/6
Kelly 3/12
Mike B. 4/13


Chris and his cleans...
we have moved past the reverse curl and press!
Job well done Chris!

W.O.D. 7.07.09
Lucky Seven Cleans
Clean and Jerk:
go for your 1 rep max rep clean and jerk.
Warm up with...
3 reps at 65#/35#
5 reps at 95#/65#
3 sets of 5 at 135/95#

Tabata Muscle-ups/Clean & Jerks (Annie)...[wmv][mov]

"Enjoy your own life without comparing it with that of another."
-Marquis de Condorcet

Laura: 90
Mike F: 195
Jon: 120
Nikki: 105
Nicole: 105
Curin: 125
Jeff: 130
Nick: 245
Brian: 140
Paul: 175
Lisa: 125 (clean only)
Miranda: 120 (clean only)
Kelly: 75 (80 clean only)
Kristin: 85
Patti: 60 (65 clean only)
Doug: 210
Jason: 200
Ed: 150
Mike B: 195
Chris: 195
Jill: 95 (clean only) 90 jerk
Jen S: 95 (clean only) 90 jerk
Pat: 40
John K: 145


"GRANNY" with some solid core control on the rings!

W.O.D. 7.6.09
10 Rounds for time of:
5 Paralette or Ring Push ups
7 Wall Balls (14#/20#)
12 Kettle bell swings (35#/55#)
7 KB Sumo deadlift High Pulls (35#/55#)
5 Burpees

Libby DiBiase - C2B Fran... [wmv] [mov]
Sevan Matossian caught up with Dave Castro at the Ranch, and interviewed him about programming for Games' athletes.
Watch a preview of Sevan's interview ... [wmv] [mov]

Click here to find the schedule for the week. The following classes will be cancelled for the week, Thursday July 9th at 12:00 Noon, Friday July 10th at 12:00 Noon, Monday July 13th at 9:30 AM. All other classes will operate as normal...

"There's only one corner of the universe you can be certain of improving, and that's your own self."
-Aldous Huxley

Mike F. 26:18
Devin 20:19
Nikki 24:20
CP 22:50
Dave 33:32
Tom 32:11
Pat 22:45 (5 rds)
Jen B. 26:22
Meg 18:22
Jeff 29:49
Jon 26:45
Kelly 27:40
Curin 24:30
Miranda 26:40
Steph 27:33
Kristin 29:59
Jim C. 33:54
Ed 33:39
Laura 21:50
Tim P. 19:54
Granny 18:27
Nicole 26:08
Jen S. 27:24
Nick 30:30 (8 rds)
Cindy 29:22

Level 2 WOD (courtesy of Doug):
1 RM Snatch Results:
Aimee 105
Joe 155
Jason 140
Doug 165
Sam 155
Lisa 95
Tim 165
Mike 130
Paul 125
Duration at each station was the entire length of a random slect song...when the country music played burpees were completed. Number of total reps is the score at the end.
Exercises were:
Muscle ups
Squat Clean 135/95
KB Swing 70/55
Deadlift 225/155
C2B pullups
Row (calories)
Ring Dips
L-sit (seconds)
Thrusters 135/95


Sam 307
Jason 214
Mike 214
Aimee 210
Doug 186
Tim 136
Joe ??
Lisa ??