Check out the air Chris P. gets on his burpees!!!

W.O.D. 9.01.09
Alotta Tabata
Hang Power Snatch (35#/45#)


Community Reminders:

The NO Sugar Challenge starts tomorrow September 1st.

We will be closed on Sunday, September 5th and Monday, September 6th for the Labor Day holiday.

The next Yoga class with Jen Fugo will be Thursday September 10th.

CrossFit KoP Nutrition, notes from Evan:

“All honor's wounds are self-inflected”
-Andrew Carnegie

Jon 6-14-5
Granny 7-7-17
Jen S 5-5-15
Trisha 14-5-5
Gina 4-10-3
Kristin 12-3-3
Todd 15-5-6
Chris P. 7-7-20
Laura 6-20-5
Chris S. 9-12-6
Jill 4-12-4
Lisa 18-5-7 (115# thruster)
Nicole 5-4-13 (95# thruster)
Kelly 4-4-11
Sam 17-7-10
Joe A. 8-4-6
Kate 6-9-18
Mike F. 15-4-8
Nick 15-7-5
Nikki 17-6-7 (115# thruster)
Curin 12-3-7 (115# thruster)
Liz 14-5-4 (65# thruster)
Paul 18-7-9 (165# thruster)


We welcome some new faces to CFKoP tonight...Patrick, John, Keith, Rob and Brian!

W.O.D. 8.31.09
Run 400M
50 Double Unders (sub x3 single unders)
50 KB Swings (35#/55#)
40 Double Unders
40 KB Swings
30 Double Unders
30 KB Swings
20 Double Unders
20 KB Swings
10 Double Unders
10 KB Swings
Run 400M


Community Notes:
The regular 9:30AM, 5:30PM and 6:30PM classes will all be preformed at the "old" box...but...Monday's Level 2 WOD will be at "new" box.

My blackberry has gone to blackberry heaven or in other words, it was not able to sustain the glass of water spilled on it...I now have a new blackberry but it doesn't have my calendar or contacts; Please if you are able text, email, FB, BBM or post to comments your information, I would greatly appreciate it. Especially if I have a scheduled session with you this week, I'm pretty sure I remember most, but just to be on the safe side, I welcome all reminders.

“To conquer oneself is a greater task than conquering others”

Mom 18:20 (10#/SU)
Tom 24:21 (45#/SU)
Keith 22:18 (45#/DU)
JZ 21:49 (45#/DU)
Trisha 25:22 (25#/DU)
Westwood 21:52 (45#/35#/SU)
Brian 26:51 (45#/DU)
Jen S. 21:22 Rx
Jill 29:05 Rx
Tim P. 20:11 Rx
Patrick 24:10 (25#/SU)
Curtin 34:20 Rx
Shawn 27:24 Rx
Patti 23:17 (35#/25# SU)
Kelly 22:06 (25#/SU)
Gina 19:35 (35#/SU)
Joe A. 34:58 Rx (DL 365x3)
Nick 24:18 (35#/Squats)
Jim 25:47
Rob 15:18 (45#/SU)
Nikki 15:14 Rx
Paul 12:47 Rx
John K. 20:01 (45#/35#/SU)
Liz 23:31 (25#/DU)
Jason 17:28 Rx

Level 2 WOD:
Body weight + Fight Gone Bad
(10# (ladies) /15# (gentlemen)

Han 283
Lisa 315
Swine 353
Sam 376
Aimee 395
Kate 441
CrossFit KoP September Kick the Sugar Challenge is on...
For ONE month - ONE MONTH ONLY -just try it. Make the effort, see what it does for you. See how you feel, look, perform. You can do ANYTHING for one month, especially knowing it's for your HEALTH and PERFORMANCE. If you choose not to do it, if you haven’t sincerely tried committing to good nutrition, maybe it’s time you looked at your reasons. What are your excuses? How valid are they, really? Are you so invested in them that you’re willing to sacrifice your potential and long term health?

For those of you who missed the Sugar Challenge kick off with Evan, he provided us with an overview of three different ways of eating.


What is Paleo?

Paleolithic people were hunter-gatherers. All their food came from what they could hunt and find around them. For most of the period, most of the cultures tended to be nomadic, following food sources.
The period after the Paleolithic period is called the Neolithic, which began approximately 10,000 years ago. At this point, agriculture made it possible for people to settle in one place. People’s lives became more sedentary, although still active by today's standards. Especially, people started growing sources of starch, especially grains, which could be stored. Another big innovation in the later part of the Neolithic period was the development of pottery, which made it easier to cook and transport staple foods. Writers espousing Paleolithic diets point to evidence regarding both prehistoric people and more recent hunter-gatherer populations that agriculture increased chronic diseases such as heart disease in these populations.

Types of foods
Early on, before fire was controlled, only food which could be eaten raw was consumed. This ruled out grains, legumes, and some tubers such as potatoes. Even when early people started to use fire to cook food, they were mainly limited to roasting or toasting it. Besides meat, a few roasted nuts or grains by the fire were pretty much it. Additionally, before animals were domesticated (around 5,000 to 6,000 years ago) milk and dairy products were not consumed.
Obviously, any refined sugars other than occasional honey, or any processed foods, were totally out.
What exactly was eaten by early people clearly varied according to geography, but most of the diets are thought to be at least half animal foods (including insects), and many up to 70 percent food of animal origin. Gathering enough plant food to support highly active people simply wouldn't have been feasible in most places. Despite this, large amounts of vegetation were consumed; some estimates are that in many areas early humans ate up to 6 pounds of greens per day. This is a lot of greens -- about a grocery-bag full, but this produces only about 400 to 700 calories. However, the nutrient load of those greens is huge, producing many times the minimum daily requirement of most vitamins and minerals. Of course, other parts of plants were eaten, including nuts and fruit, though we probably couldn't recognize the ancestors of the sugary fruit we eat today.


What is Eating Primal?
Eating Primal is eating the way nature intended.
It's not eating anything that didn't exist when man first walked the earth.
It's eating simply- fresh foods, whole, natural and non-processed foods free from hormones, chemicals and pesticides.
It's eating REAL foods, not the fake stuff.
It's shopping the perimeter of the grocery store for organic and hormone-free foods.
It's buying local at Farmers Markets. It's doing our part to reduce our carbon footprint by not eating foods shipped to stores from countries 3,000 miles away.
It's being aware of what we put in our bodies and avoiding poisonous things like refined carbohydrates (sugars, flours etc...), trans-fats, chemicals, pesticides, MSG, additives, food colorings, artificial sweeteners, most all dairy products and gluten. Read the ingredients, if you can't pronounce it, chances are you should not eat it.
By avoiding these things, we are able to eat the best foods possible in order to give our bodies the best nutrients available in order to live healthy lives free from the dark hole leading to no where- known as the Standard American Diet (SAD).


What is the Zone?

The concept of "the Zone" is that food should be balanced "40:30:30" ratio of calories obtained daily from carbohydrates, proteins and fats respectively. This will promote the desired hormonal response throughout the day.

The goal of Zone dieting is to eat the correct balance of carbohydrates and protein so that glucagon is produced instead of insulin, because glucagon promotes the formation of "good" eicosanoids while insulin promotes the formation of "bad" eicosanoids that cause all sorts of diseases.
The Zone converts grams of Protein, Carbs and Fat into blocks of protein and carbohydrate and provides food lists and meal plans for these. No more than 5 blocks should be consumed in one sitting and no more than 5 hours below. The CrossFit Journal link below will explain in detail how many blocks for your body size and will list some great Zone Performance meals.

Click here for CrossFit Journal Issue 21, Zone Performance.

The Rules:

1. All participants must commit by posting to comments below. You can choose one of the above options or try a combination of all three that works for you. The Challenge starts on September 1st and ends at midnight, on September 30th. Evan and I will post some helpful tips, recipes and ideas along the way. Please feel free to post about how you are feeling on your NO-Sugar Journey!
2. The way to kick sugar is to not eat ANY sugar of ANY kind.
3. Only consume sugar that is found naturally in foods such as fruit - and limit the consumption of too much, choosing low glycemic index fruits primarily.
What is the significance of Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave differently in our bodies. The glycemic index or GI describes the difference by ranking carbohydrates according to their effect on our blood glucose and insulin levels.
4. The best way to be successful with this is to eat clean. Create meals from meats and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR. No processed and refined foods with high fructose corn syrup and high sugar content (i.e.: chips). Shop the perimeter of the grocery store; avoid the aisles where labels and long shelf-lives increase the sugar content. Limit bread.
5. If you drink adult beverages, only pure spirits (vodka, whiskey, rum, etc.) and wine are allowed in small quantities. No dessert wine, or any other alcoholic beverage made with added sugar, such as beer.
6. Keep a food log, writing down EVERYTHING you eat. At the end of each week, show it to either Aimee or Evan and have them help you with your choices of foods and staying on track. The winner will be the person with the most consecutive days completed successfully. The runner-up will be the person with the most overall days completed successfully. This may be the same person or persons.
7. Please feel free to email myself or Evan or post to comments with your own input, comments, encouragement, articles, recipes, struggles and victories.
*There will be a special prize for those who complete all 30 days!!!*


Maybe they should post this sign on the bridge for us????

W.O.D. 8.30.09
Overhead Squat 3-3-3-3-3 reps
Max Pull-ups (3 attempts)
Overhead Press 3-3-3-3-3 reps
(your choice, Shoulder Press, Push-Press, Push-jerk)

Community Notes:
We will start at the "old" box
**As soon as the sidewalk is complete at the NEW box it will be 3...2...1...go, but until then we must maintain two CrossFit KoP boxes...thanks for bearing with us during the transition.

I will post the No Sugar/Paleo/Primal/Zone Nutrition Rules for the September Challenge tomorrow!


Change isn't scary - it's growth. And growth is the essence of life.

Swine 145
Jason 175x2
Jeff 115
Sam 165
Granny 95
Jen S 85
Lisa 105
Cindy 75
Chris P 75
Kristin 75
Meg 85
Han 115
Aim 125
Jim 125

Swine 10
Jason 21
Jeff 12
Sam 17
Gran ?
Jen S 5
Lisa ?
Cindy 2 (green)
Chris P 36
Kristin 3 (blue)
Meg 1
Han 3
Jim 7
Aim 26

Overhead Lifts:
Swine 120 (SP)
Jeff 105 (SP)
Jen S 90x2 (PP)
Lisa 105 (PP)
Cindy 70 (SP)
Kristin 70x2 (SP)
Meg 85 (PJ)
Han 140x2 (PJ)
Jim 115 (SP)
Chris P. 125 (SP)
Check out Jason's CrossFit success story...to enlarge the document click on the top right hand corner. (Toggle Full Screen)Aimeweb3


W.O.D. 8.28.09
prepare for the...

2009 CrossFit Games: Jason Khalipa - video [wmv] [mov]

"The important thing is not to stop questioning."
- Albert Einstein

Team Chipper
100 Barbell Cleans 75/115
100 Box Jumps
100 Toes to bar
100 Double unders
100 Pullups
100 Ring dips
100 Thrusters 75/115
100 Burpees
100 Sit-ups
100 KB Swings
1 mile run
Work in teams of four, two athletes work at a time.
Nikki/Steve/Kit/Cindy 49:23
Jill/Sam/Jeff/Meg 40:15
Scott/Lisa/Kristin (and Sam/Meg) 53:10
Han/Chris P./Jim 49:52
Abby/Paul/Jason/Granny 38:50
Aimee/Kate/Adam/Sam 37:14
*Sam was not a typo that I placed on 3 different teams, he stepped up to the plate because Scott had to leave for a wedding and also jumped in and did the full WOD again with the second class. Solid work as always Sam! Thanks for being a team player!


The NEW signs are up!!!!

W.O.D. 8.28.09
4 Rounds for time of:
Row 250 M
20 Deadlifts (body weight)
20 Box Jumps

Double Bodyweight Deadlifts, Dutch and Boz ...[wmv][mov]

...at 7:30 PM, everyone is welcome...We will have a little celebration/party to launch the "NO Sugar Challenge" for the month of September. Evan and I will be talking about Paleo/Primal/Zone/No Sugar and the components of the challenge. For the party, bring anything you like to drink, eat or splurge on.

There's no ceiling in life. You can soar as high as you're willing to try.

Sam 20:17
Meg 27:27
Han 28:47
Jim 30:47
Mike F. 26:45
Scott 15:35
Lisa 20:44
Aimee 16:09
Jason 28:16
Chris P. 16:45
Kristin 23:23
Kelly 21:07
Swine 17:22
JZ 18:28
Jeff 19:05
Cindy 21:36
Jason W. 13:28
Todd 21:26
Trisha 18:44
Jen S. 22:02
Granny 17:04
Nick 25:45
Nikki 21:15

*a variety of weight and box height was used, not indicated above.


Post WOD Ponder.
"What do you think about?"

W.O.D. 8.27.09
5 Rounds for time of:
7 Handstand Push-ups
30 Double Unders

Friday night, August 28th at 7:30 PM, everyone is welcome...We will have a little celebration/party to launch the "NO Sugar Challenge" for the month of September. Evan and I will be talking about Paleo/Primal/Zone/No Sugar and the components of the challenge. For the party, bring anything you like to drink, eat or splurge on. The location of the party will be determined based on the progress of the sidewalk in front of the new box. I will keep you posted. I apologize for not knowing more, but we are at the mercy of the fine gentlemen at Penn-Dot and the amount of work they do daily.

If you are still interested in the "MAT the BOX" campaign, just let Aimee or Jason know. $40 to own your own mat and get to personalize a mat to be hung on the wall.

Labor Day is upon us...enjoy the end of your summer...and the two rest days. We are going to be closed for the Holiday, Sunday September 6th and Monday September 7th for the Labor day holiday. Normal classes will resume on Tuesday.


Set your sights on your potential, not your problems. You'll be amazed at what you see.


Jim's solid sumo deadlift high pulls

W.O.D. 8.26.09
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

"Primal Fitness" with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."
-Coach Rip

Sam 10
Jim 6
Aimee 11 (performed yesterday at CF Bucks)
Dave 4 @ 85#
Lisa 9
Meg 7 @ 55#
JZ 7 @ 75#
Kelly 7 @ 45#
Jeff 6
Chris S. 7
Shawn 6
Mike B 7
Curtin 8
Nikki 7
Joe A. 7
Mike F. 9
Miranda 9
Nicole 7 @ 65/45


W.O.D. 8.25.09
Run 1600 Meters
Rest 5 Minutes
Run 800 Meters
Rest 4 Minutes
Run 400 Meters
Rest 3 Minutes
Run 200 Meters

Push Press

Running Shoe Technology, Brian Mackenzie ...[wmv][mov]

"To perfect things, speed is a unifying force," the race-car driver Michael Schumacher has said. "To imperfect things, speed is a destructive force."

Paul 6:38/3:00/1:21/:36
Sam 6:40/3:20/1:20/:41
Trisha 8:36/4:02/1:54/:49
Jen S. 8:01/3:39/1:36/:45
Nikki 7:26/3:25/1:35/:42
JZ 7:23/3:03/1:27/:39
Miranda 9:18/4:16/1:47/:51
Jeff 9:03/4:25/1:52/:51
Mike F. 9:13/4:33/2:03/:57
Mike B. 7:55/3:38/1:32/:42
Jim C. 8:55/4:23/1:48/:48
Liz 8:26/4:24/1:59/:51
Meg 8:51/4:19/1:58/:55
Shawn 7:51/3:37/1:30/:44
Joe 8:26/3:52/1:38/:47
Gina 10:34/5:21/2:41/1:05
Patti 10:17/5:06/2:36/1:08


W.O.D. 8.24.09
Dumbbell Death Grip

3 Rounds for time of:
10 Dumbbell Thruster
10 Dumbbell Step-up (10R/10L)
10 Dumbbell Push-press
200M Dumbbell Farmers Walk
*Weight will be selected based on athletes ability.

Bench Press

Back Levers by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

"Prolonged idleness paralyzes initiative."

Joe D. 35#KB 19:41 BP 155
Dave 25# 20:40 BP 155
Kristin 15# 17:17 BP 85
Mike B. 40# 26:15 BP 225
Curin 20# 16:20 BP 105
Miranda 25# 21:30 BP 85
JZ 30# 21:00 BP 155
Nikki 25# 19:14 BP 115 x2
Jason W. 50# 21:48 BP 295 x4
John K 30# 20:20 BP 175 x 4
Jen S. 25#KB 20:54 BP 85#
Kelly 15# 16:47 BP 45
Jim C. 35# 24:22 BP 165
Jeff 30# 22:32 BP 135
Cindy 10# 17:01 BP 85 x3
Chris S. 40# 28:09 BP 245
Nicole 20# 22:57
Liz 15# 15:59 BP 75#

Level 2 mini WOD's:
WOD 1-
100 OHS (65#/95#) for time and complete as many reps as possible in the remaining time until 10 minutes has elapsed.
Aimee 5:43 + 20
Hannah 7:59 + 10
Sam 5:16 + 25
Jason 8:42 + 4
Joe A. 50 in 10 minutes
Swine 9:36
Lisa 14:05

WOD 2-
AMRAP in 10
6 GHD Back Extension Rows 25#/45#
8 KB Swings 55#/70#

Aimee 6
Hannah 4
Sam 7 (with 30 minutes rest)
Jason 4
Swine 5
Lisa 4
Joe 3 (no HSPU)

WOD 3-
Max Handstand hold.

Aimee 2:14
Hannah 1:02
Sam 1:09
Jason 2:04
Joe A. :57
Swine 1:46
Lisa 1:25

WOD 4-
Bench Press

Aimee 105 x2
Hannah 115 x3
Sam 225 x2
Jason 155 x5
Joe A. 225 x4
Swine 155 x5
Lisa 105 x5


Kristin with some All-Star cleans today!
What do you do with your barbell tubes?
Chris with a serious weighted Push-up...170 # was the max!
*the silver plate is 100lbs!

W.O.D. 8.23.09
Hang power clean
1-1-1-1-1-1-1 reps
Weighted Push-ups
1-1-1-1-1 reps

Robb Orlando, 100 Body Weight Squats - video [wmv] [mov]

"The greatest test of courage on Earth is to bear defeat without losing heart."
- Robert Green Ingersoll

Results HPC/WPU:
Jeff 145/110
Swine 160/110
Hannah 125/45
Aimee 125/70
Scott 160/155
Sam 180/145
Charlie 190/70
Jim C. 155/80
Mike B. 180/145
Cindy 85/105(knees)
Lisa 115/70
Gina 55/?
Jason W. 225/225
Jason L. 200/100
Mike F. 175/170
Granny 110/40
Nikki 110/65
Chris P. 175/150
Kristin 100/20
Chris S. 155/170
Nicole 105/?


W.O.D. 8.22.09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Front Squats

Handstand Skills

"A child can always teach an adult three things: to be happy for no reason, to always be busy with something, and to know how to demand with all his might that which he desires."
- Paulo Coelho


Charlie 15:31
Meg 15:30 (Blue)
Cindy 15:28 (Green)
Lisa 16:11
Kristin 16:04 (Green)
Nikki 13:16
Mike F. 21:34
Scott 10:11
Sam 17:09 (C2B)
Chris P. 8:20
Shawn 14:51
Jim C. 19:26
Josh 10:36
Chris S. 22:00
Swine 12:23
Granny 13:04 (Ring Row)
Jill 12:58 (Ring Row)
Joe 23:38
Jon 14:58

Check them out!
Build your own nutrition bar!
...and don't forget to wish JZ a HAPPY BIRTHDAY!


W.O.D. 8.20.09
for time:
75 Power Snatches (75#/55#)


One Rep Max Snatch

Randy, by LAPD SWAT ...[wmv][mov]

“Those who think they have no time for bodily exercise will sooner or later find time for illness.”
-Lord Edwin Stanley (1799-1869)

Sam 4:54 Rx
Charlie 7:04 Rx
Lisa 6:45 Rx
Meg 12:16 Rx
Keith 10:04 Rx
Jen S. 11:55 Rx
Aimee 6:17 Rx
Hannah 5:20 Rx
Nicole 10:52 Rx
Jon 65# 14:49
Miranda Rx 8:22
Nikki 6:51 Rx
Swine 5:44 Rx
Kristin 40# 9:36
Chris S. 7:29 Rx
John K. 55# 6:32
Joe 8:17 Rx
Todd 8:25 65#
Gina 8:35 15#
Jason 4:43 Rx
Jason 7:10 Rx 8.19.09 Solo


Jumping Joe!

W.O.D. 8.20.09
Rowing "Kelly"
5 Rounds for time of:
Row 400 M
30 Box Jumps (21"/25")
30 Wall balls (14#/20#)


Sumo Deadlifts
Three heavy sets of 7, 5 and 3 reps.

"Psychology of CrossFit" with Greg Glassman by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]

"Women at Arms: G.I. Jane Breaks the Combat Barrier" by Lizette Alvarez - The NEw York Times

“Character is determined more by the lack of certain experiences than by those one has had.”
-Friedrich Nietzsche

Aimee 26:05
Sam 27:54
Shawn 32:30
Steve 38:28 (6#/6")
Patti 32:49 (10#/13")
Kevin 43:01
Joe A 44:21
Dan 28:00 (4 Rds)


Chichen-Itza, one of the new 7 Wonders of the World.
Chris and Kristin show off some handstands and their CrossFit KoP shirts!

W.O.D. 8.19.09
It's been awhile...we are in need of a TEAM WOD:
Depending how many arrive to the class, the work load will be made for teams of 5, 4 or 3 athletes.

For Time:

Teams of 5: 400m Run carrying a 14# Med-ball, 400 Push-ups, 300 KettleBell Swings (55#/35#), 400 Thrusters 45#, 5 Rope Climbs, 400m Run carrying a 14# Med-ball.
Teams of 4: 400m Run carrying a 14# Med-ball, 300 Push-ups 200 KettleBell Swings (55#/35#) , 300 Thrusters 45#, 4 Rope Climbs, 400m Run carrying a 14# Med-ball.
Teams of 3: 400m Run carrying a 14# Med-ball, 250 Push-ups, KettleBell Swings (55#/35#), 250 Thrusters 45#, 3 Rope Climbs, 400m Run carrying a 14# Med-ball.

**The 400M runs must be completed as a team. Only two athletes can work at one time for the remainder of the exercises. The rest is up to your team...3...2...1...GO!

Push Jerk
(go heavy or work on technique at 75% of MAX)

Community Note:
This is ONE day. ONE brutal Workout. ONE Purpose.
The CrossFit Fight Gone Bad IV Fundraiser is quickly approaching (September 26th).
Click here to access our CrossFit King of Prussia Page.

We will be raising money for Athletes for a cure and the Wounded Warrior Project, the 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.

By clicking on the page you can make a donation, You could also send the link to others to have them sponsor you for the WOD! Maybe a certain monetary amount per point? Or just come and participate in the WOD on Saturday September 26th, the cost for participation will be $20 and all proceeds go to Athletes for a Cure and the Wounded Warrior Project.


"We don't stop playing because we grow old: we grow old because we stop playing."
-George Bernard Shaw, Irish playwright and political activist (1856-1950)

Aimee/Todd/Meighan/Jeff/Shawn 29:15
Sam/Paul/Steph/Charlie 23:41
Han/Dan/Kevin/Dave/Lisa 30:55
Jon/Tracey/Miranda/Kristin 26:56
Mike F/Nicole/Curtin/Chris 26:56


Thanks for the Pull-up bars Dad!
(...and the ropes, and rings, wall ball targets, leader boards and mats.)
We couldn't do it with out you!

W.O.D. 8.18.09
Run 3/4 Mile
5 rounds of "backwards Cindy"
(15 Pull-ups, 10 Push-ups, 5 Squats)
Run 3/4 Mile

Power Clean

We are NOT moving this Friday...but don't be surprised to see the class motivate to the new space for some WOD's in the up coming week. All classes will originate at 1010 DeKalb. To make the long story short, we need an ADA ramp (handicap accessible) entrance to the building, before we can get the "use and occupancy permit" to operate out of the new space and we are at the mercy of PenDot and the construction of the bridge. Hang tight, details to follow.

"Perfection is impossible. However, striving for perfection is not. Do the best you can under the conditions that exist. That is what counts."
-John Wooden

Power Clean Results:

Jeff 135
Lisa 130
Steph 105
Trisha ?
Sam ?
Miranda 120
Jason 210
Charlie 185
John K 105
Nikki 115
Swine 155
Jim C. 185
Dan 185
Laura 95
Tim P. 135
Gina 45
Maggie 45
Meg 75
Jen S. 95
Granny 95
Mike F. 190
Nick 95
Kristin 85


Kit was home for a visit this weekend with some fellow Marines, Victor, Robert and Greg; thanks for the visit to CrossFit KoP!

W.O.D. 8.17.09
Three rounds of:
30 Glute-ham sit-ups
25 Back extensions

Additional Strength:
Deadlift 5-5-5-5
*In every WOD going forward I will be adding a strength component, it is your choice to decide how you feel prior to or after the WOD and whether you will complete that component of the class. It is not required and will not be replaced for the Class WOD, but it is a supplement that can be performed before or after the class to increase strength and athleticism.

Don't forget, the No Sugar/Paleo challenge which will start September 1st, details will follow shortly. Evan and I will present our CrossFit KoP Sugar rules and regulations for the challenge...so stay posted.

"The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."
-Thomas Edison

Curtin 245
Miranda 200
Nikki 175
Jon ?
Lisa 220
Aimee 220
Nicole 175
Shawn 245
Jen S. 175
Charlie 245
Jeff ?
Steph 205
Kelly 145
Nick 185
Chris S. 315
Brian 185
Trisha 115
Cindy 195
Liz 125
Granny 175

Level 2 WOD:
This WOD was gotten from CrossFit Hampton Roads: It was the lovely Nicole Gordon's Birthday WOD. I had the honor of competing next to Nicole at the Regional Qualifier, getting to know her better at the Level 2 Certification in Montclair and cheering her on in Aromas....I figured no better way than to honor her accomplishments than to celebrate with her birthday WOD.
Entire WOD for time:
3 rounds
8 burpee (jump 1' higher than full standing extension)
17 full squat snatch (75/45)
3 rounds
1 muscle-up
9 wallball shots to 11' target (above the line) 20#/14# (20# for nicole)
7 OHS (75/45)
9 pushups
300 doubleunders
Aimee 21:00 (Rx)
Swine 25:39 80# (Rx)
Sam 28:55 (sub MU)
Han 33:37 (sub MU)
Lisa 32:44 (sub MU)
Jason 35:45 (sub MU)
Joe A. 83:57 (Rx)*
Gooooo Joe!!! Add him to the Muscle Up Club, he did one pre WOD and the three required in the WOD, way to fight Joe!!! Awesome accomplishment! King Kong is your next feat!
A sneek peek of the new box...(32 Pull-up bars)
... and the map to the new box.
These maps have been copied and are available at the box this week.
The new address is 200 DeKalb St. Bridgeport Pa, 19405.

We will keep you posted on our official MOVING day!

Directions from the current box:
1) Turn left on to DeKalb
2) Turn Right on to 4th st. (Rt. 23) (WaWa will be on right)
3) Turn left on to Mill St.
4) Turn left on to Front St.
5) Turn left on to DeKalb, proceed to the dead end, make a right, travel around building to parking lot on the left of 200 DeKalb.

*This is a circuitous route, once the bridge is open in late Sept/early October you will just travel straight on DeKalb and make a left at 200 DeKalb.

Please ask any and all questions! This is an amazing space and we will be one of the biggest affiliates on the East Coast, so get excited!


Rob Miller, owner of CrossFit Delaware Valley (PA), nails some double-unders during the lunchtime Trainer WOD at a recent CrossFit Level One Certification at CrossFit South Brooklyn (NY). The WOD was 5 Rounds of 7 Handstand Push-ups and 30 Double unders! Rob is an outstanding Level 2 trainer ...goooo Rob!!

W.O.D. 8.16.09
Max Thrusters
Max Double Unders (4 attempts)


CrossFit Zone (Canada) gets TV coverage for training some ultra marathoners: Video.

There is a CrossFit kids class at 11:00AM today!

"We were born to unite with our fellow men, and to join in community with the human race."

Thruster/Double Unders
Greg 145 x2/1
Robert 135/0
Kit 170/47
Vic 175/0
Jim C. 165/26
Sam 175/32
Aimee 110/77
Swine 155/80
Nikki 110/23
Meg 75/?
Nikki 110/?
Jason 185x1/70


The GHD's are here!!!

W.O.D. 8.15.09
Clean and Jerks 95#/135#

*Complete 15 GHD situps and back extensions either prior to or after the WOD.

CrossFit Trainer Workout Part 2 - video [wmv] [mov]


"Few people have the wisdom to prefer the criticism that would do them good, to the praise that deceives them."
-Francois de La Rochefoucauld

Kit Rx 11:28
Aimee Rx 11:35
Jason Rx 13:01
Paul Rx 13:40
Sam Rx 14:45
Chris S. Rx 18:08
Miranda Rx 18:11
Scott Rx 18:36
Tim P. Rx 20:19
Jim Rx 21:39
Charlie Rx 26:16
Cindy (65#) 18:07
JZ (105#) 24:56
Jeff (115#) 22:26
Meighan (65#) 15:47
Robert 35# DB 13:30
Victor 45# DB 13:ish
Greg 40# DB 13:15
Mom (15#) 13:15
Steve (15#) 21:29
Jill (65#) 18:02
Nicole (75#) 24:46
Granny (75#) 12:46
Laura (70#) 14:12



W.O.D. 8.14.09

Hopper deck challenge.
It's been awhile, the deck is shuffled and ready. Each member of the class gets to pick a card, you can do the WOD you select or team up with another athlete and perform the WOD on the card they selected or decide as a group which WOD (from the cards selected) to perform as a class.


From Coach Burgerner, advice for the post-40 crowd from the Affiliate blog yesterday:
do what you can with what you have where you are at!!! at 63 we do the "OLD MAN WORKOUTS" at mikes gym! the commitment to keep moving and stay dedicated is the key! we scale our workouts to fit the crossfit protocol and we work hard. when we need to recover, we recover. the body knows what to do. REMEMBER: AT LEAST one time a day have a YAHOO moment!!!




W.O.D. 8.13.09
AMRAP in 20 Minutes
Run 200M
5 Hang Power Snatches (45#/65#)
5 Over Head Squats (45#/65#)

Barry Sears IS Paleo!!
by Robb Wolf

Yoga with Jen Fugo from 6-7:30!

Why should you do YOGA?
Although yoga involves stretching your muscles, it is a whole different ballgame than the warm-up/cool-down stretches we do at the box.

Here are just two ways which yoga is different:
1.) Yoga places emphasis on alignment, meaning that how you are touching your toes is more important than whether you can actually touch them or not.

2.) Most yoga poses are not stretching an isolated area, but rather involve the whole body in both stretching and strengthening.

“Whenever you make a mistake or get knocked down by life, don't look back at it too long. Mistakes are life's way of teaching you. Your capacity for occasional blunders is inseparable from your capacity to reach your goals. No one wins them all, and your failures, when they happen, are just part of your growth. Shake off your blunders. How will you know your limits without an occasional failure? Never quit. Your turn will come.”
-Og Mandino

Mike F. 9 (Rx)
Shawn 9 (Rx)
Aimee 11 (Rx)
Steph 7 (Rx)
Dan 10 (45#)

A major "Atta Boy!!!!" goes out to Dan who joined the CFKoP Muscle-up Club. Nice job Dan, keep up the great work. We are all proud of you!
CrossFit KoP MAT THE BOX Campaign
-own a part of the new CrossFit KoP Box!!!

As most of you are aware we will be moving into an 8,000 sq foot facility (a little over 5 times our current space)...that's sure alot of mats!!

We pride our self in trying to bring you the best equipment and facility...and now you can help us do this. Become a permanent part of they gym by buying a Mat! You will have the opportunity to put your name, someone's name, a catchy slogan, your favorite CrossFit WOD, Mantra...anything you see fit on your mat. MAT THE BOX to excellence by purchasing a personalized Mat for $40.


W.O.D. 8.12.09

100 Squats
5 Muscle-ups
75 Squats
5 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
5 Muscle-ups

The goal today is not to be scared to see Muscle-ups on the WOD (and turn this into an automatic rest day), but to come in with an open mind and start to learn the progression and work on the Muscle-up. The sub for the muscle up, if needed, will be 10 dips/10 pull-ups (for each 5 Muscle-ups).

Community Note:
I wanted to extend a special thank you to Jason W. for graciously donating 5 gigantic fans to CFKoP. Please say thank you when you see him.

"All of life is learning; therefore education can never end."
-Eduard Lindemann

Gran 20something
Aimee 21:33 Rx
Swine 20:20 Rx
Shawn 16:07 sub
Adam 14:44 sub
Lisa 12:00 jumping mu
Dave 17:20 sub
Jim C 14:55 sub
Meg 12:20 sub
Trisha 16:28 sub
John K 15:36 sub
Charlie 13:39 sub
Nikki 19:41 sitting mu
Miranda 15:20 sub
Gina 13:20 sub
Steph 16:38 sub
JZ 17:16 sub
Kelly 17:11 sub
Curtin 17:27 sub
Nicole 16:48 sub
Chris 17:27 sub

A major "You go girl!!!!" goes out to Nikki who joined the CFKoP Muscle-up Club. Nice job girl, keep up the great work. We are all proud of you!


Chris P. and JZ...fastest racers in all of the land...anyone want to challenge them?

Class two...wheel barrow races.

At CFSBK...CrossFit Level 1 Certification.

Yoga is Thursday August 13th from 6:00-7:30 PM with Jen Fugo. $10 for members, $15 for non-members.

Chris P. contemplating the push-up...

Solid swings Lisa!

W.O.D. 8.11.09
3 Rounds of:
20 Pull-ups
30 Push-ups
40 Kettlebell swings (35#/55#)*
*If the kettlebell is put down (Which includes, YES, all of the following excuses, I didn't mean to drop it, ooops slipped out of my hand, oh I really didn't want to put that down...blah blah blah) during the set of 40 swings, you must buy back in with 10 burpees for each time you set it down.

Jon Gilson from CrossFit Again Faster contemplates the notion that CrossFit is a cult [link]. Your thoughts?

Community note:
This is a big birthday week for 4 athletes at CFKoP. Birthdays are as follows-- Joe A. is the 10th, Swine is the 11th, Kristin is the 12th and Lisa is the 13th...but since no one seems to be around on their birthday we will make sure to celebrate with burpees next week!!!

If you don't like something change it; if you can't change it, change the way you think about it. ~Mary Engelbreit
Kristin 23:51 (35#)
Jon 17:23 (45#)
Steph 25:42 (Rx)
Jason W 12:00 (Rx)
Chris P 18:10 (Rx)
Mike F 29:31 (Rx)
Miranda 32:06 (Rx)
Todd 26:59 (25/35#)
Lisa 17:55 (Rx)
Mom 13:40 (scale)
Dad 14:44 (scale)
Swine 19:23 (Rx)
Charlie 25:35 (55/45#)
Kelly 23:50 (25#)
Jeff 17:43 (Rx)
Nikki 23:55 (Rx)
Jim C 27:37 (Rx)
Devin 24:18 (Ring Rows-35#)
Meighan 22:46 (35# green)
CP 19:43 (35# blue)
Jen C 19:56 (Rx)
Nick 26:14 (25# black)


CrossFit Level 1 Certification
@ CF South Brooklyn.
Congratulations Tim and Paul!!!
This past weekend several of us attended the Level 1 Cert. in Brooklyn, it was an amazing experience for all of us. Paul and Tim were able to expand their knowledge base as they learned the fundamental movements and concepts of CrossFit from some amazing trainers. In addition, they were able to push themselves and socialize with some great athletes from around the area.

This Cert was also extremely memorable for me as it was my first time as an CrossFit HQ intern to train. Being able to participate as an intern to some of the best CrossFit coaches has taught me other highly effective ways to train athletes. Ultimately, I will be using these techniques to more effectively train all of you, helping you to reach and exceed all of your personal CF goals.

W.O.D. 8.10.09
Push Press
Push Jerk


"To excel means to reach beyond the best you have ever given because doing so matters to you personally, for its own sake. It means to run your own race—as an individual, team, or organization. To excel is to know your greatest strengths and passions, and to emphasize them while honestly admitting and managing your weaknesses."
-Robert Cooper

Chris S. 205/205
Jen S. 85/95x2
Kevin 120/105
Dave 155x2/135
Dan 160/135
Kelly 85x1/70x5
Nicole 110x2/95x4
Curin 115/115
Shawn 165/135
Mike F. 200/135
Charlie 140/135
Jeff 145/125
Jon 115/?
Chris P. 165/155
Kristin 90x2/85x3
Jason W. 210/190
Maggie 45/45x3
ChuChu 135/145x2
Laura 90x2/?
Cindy 90x2/?
Liz 75/80
Scott 175x2/165x3
Nikki 110/115x3
***If your name isn't up on this list with a number it is because you didn't write it on the board. Remember, we want to track your progress so you can see your results and unless it's recorded on the little board there is not way it will be on the blog...also always insure you are writing it on the big board and or folders to keep track of PR's.

Level 2 WOD:
FGB with 40 reps at each station, a minute rest between rounds is included in number:
Aimee 40:42
Devil 47:26
Jason W. 45:34
Jason L. 49:02
Lisa 49:58
Swine 52:45


Coach Jason.
W.O.D. 8.09.09
Dual Modality ~ WM
For time:
15 Power Cleans [95/135]
50 D/U
12 Power Cleans
40 D/U
9 Power Cleans
30 D/U
6 Power Cleans
20 D/U
3 Power Cleans
10 D/U

Fixing the Basic Bounce, Part 1, Buddy Lee...[wmv][mov]
Fixing the Basic Bounce, Part 2, Buddy Lee...[wmv][mov]

There will be no CrossFit Kids class today.

"Practice as if you are the worst, perform as if you are the best."

Jason 8:56 Rx
Chris P 15:40 Rx
Chris S. 21:35 Rx
Devin 12:23 Rx
Jim C. 16:32 Rx
Lisa 9:51 Rx
Jason W. 12:54 (155)
Kristin 14:50 (60)
Meg 12:45 (65)
Todd 16:16 (115)
Jeff 18:58 (115)
Trisha 12:25 (45)
Liz 14:52 (55)
Nikki 10:39 (85)
Nicole 24:55 (80)
Laura 16:53 (70)


W.O.D. 8.8.09
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters


C2 Damper Settings, Angela Hart...[wmv][mov]


"If one is estranged from oneself, then one is estranged from others too. If one is out of touch with oneself, then one cannot touch others."
-Anne Morrow Lindbergh


Trisha: 23:18
Lisa 21:09
Scott 17:51
Jim C 24:24
Jill 23:15
Chris P 16:03
Kristin 25:42
Liz 24:22
Chris S 23:23


Devin Deads.

W.O.D. 8.7.09
3 mins of Deadlifts (135#/95#)
3 mins of WallBalls (20#/14#) 10ft/8ft target
3 mins of Burpees

2 mins of Deadlifts (135#/95#)
2 mins of WallBalls (20#/14#) 10ft/8ft target
2 mins of Burpees

1 minute of Deadlifts (135#/95#)
1 minute of WallBalls (20#/14#) 10ft/8ft target
1 minute of Burpees

Total is the number of reps for all exercises

Community Note:
Paul and Tim are off to the Level 1 CrossFit Certification in Brooklyn this weekend!
Wish them well!

"Nine tenths of education is encouragement."
-Anatole France

Meg 282
Paul 200
Han 240 (115#)
Granny 304
Todd 142
Ed 202
Jen S. 235
Lisa 292
CP 244
Mike F. 244
Devin 266 (115#/18#)
Ray 178


Tim, Ed and Patti...the many faces of "Fran"!

W.O.D. 8.6.09
Barbell Thrusters (65#/95#)

Coach Jeff Martin (CrossFit Kids/CrossFit Brand X) has some words on intensity that are certain to up your game and lower your times . . .
Continue reading "WEDNESDAY 090805"

Highlights from Keegan's first Fran as rx'd (wmv) (mov)

"In our nature, however, there is a provision, alike marvelous and merciful, that the sufferer should never know the intensity of what he endures by its present torture, but chiefly by the pang that rankles after it."
-Nathaniel Hawthorne

Aimee 4:15 Rx
Sam 5:14 Rx
Tim P. 6:27 Rx
Shawn 7:17 Rx
Granny 9:34 Rx
Steph 14:20 almost Rx
Ray 16:36 Rx
Nicole 20:43 almost Rx
Meg 60# (blue) 10:42
Joe D. (blue) 10:37
John K 85# 13:24
Patti 45# (green) 11:55
Ed 85# (blue) 12:25