W.O.D. 11.1.09

Filthy Kettlebell Fifty

50 Box Jumps
50 Swings (35#/55#)
50 KB Press (25L/25R)
50 Sit ups (hold KB upside down)
50 SDLHP (35#/55#)
50 Rainbows (25L/25R)
50 Goblet Squats
50 One arm Clean or Snatch (25L/25R)
50 Burpees
50 Double Unders

Omnivores Dilemma by Michael Pollan
Lights Out: Sleep Sugar & Survival by T.S. Wiley

"There are no secrets to success. It is the result of preparation, hard work, and learning form failure.
- Colin Powell, U.S. Secretary of State

Lisa 36:00
Jason 25:12
Mike B 38:16
Sam 20:30
John W 38:27
Jim C 43:12
Nikki 31:02

Swine 34:15
Todd 26:53
Granny 34:34
Beth 37:43
Jaime 46:40
Liz 39:30
Jill 22:20
Joe D 46:55
Kit 37:18


Coach B's Oly Certification is fantastic...he has adopted me...and agreed to take Jason as well..haha!! Great times, can't wait to bring the knowledge back to the box!

W.O.D. 10.31.09

50 Med Ball Cleans
50 Push-ups
1 Suicide
40 Med Ball Cleans
40 Push-ups
1 Suicide
30 Med Ball Cleans
30 Push-ups
1 Suicide
20 Med Ball Cleans
20 Push-ups
1 Suicide
10 Med Ball Cleans
10 Push-ups
1 Suicide

Special Notes:
This weekend Jason and I have the honor of spending two full days with CrossFit Coach Mike Burgener learning, studying and practicing the Olympic lifts. We will be bringing back what we learn to you in the form of a special "Lyons Oly Class". The class will run for 8 weeks on Saturday at 10AM, the cost is $200, it will be limited to 10 participants. Dates will be 11/21, 11/28, 12/5, 12/12, 12/19, 1/9, 1/16 and 1/23. In the class we will focus on how the snatch and clean & jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and having extra coaching is a powerful advantage.

The bridge should be opening today!!!!!!!!!!!!!!!!!

"The best and fastest way to learn a sport is to watch and imitate a champion."
-Jean-Claude Killy

Nikki 25:46
JZ 26:17
Granny 23:41
Mike B 29:25
Chris 28:07
Nicole 26:51
Jim C 31:43
Joe A 35:44
Tom 31:32
John 26:07
Beth #10 28:52
Megs #18 24:29

Quick note:
I know, I've said this before...but shhhhh, the bridge is supposed to open on Saturday 10/31. The ceremony will probably be going on about 11:30AM; if its difficult to get to our parking lot please use the Frosty Falls lot or the lot across the street.


Great Costumes, the hospital patient, nun and track star! Thanks for coming in costume and for an awesome Wolverine WOD!!! Happy Halloween!
W.O.D. 10.30.09

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

or the...

4 Rounds for time of:
10 Clean and Jerks 95#/65#
20 Pull-ups
50 Sit-ups
400M Run

*note the 6AM crew will have a special surprise WOD.

Don't forget to dress up for class and click here to read about the details for our Halloween Party!

The flu season is upon us and it's time to take care of yourself! Your health is the most important thing. There is alot of sickness going around right now. If you are not feeling well, please STAY HOME. Although we do everything in our power keep the "box" sanitized, a gym is one of the leading locations where germs are spread. Get healthy and be courteous to your training buddies. Rest is not always a bad thing.

"Isabelle" by Glory Dawson - video [wmv] [mov] and David Lipson - video [wmv] [mov]

There is something haunting in the light of the moon; it has all the dispassionateness of a disembodied soul, and something of its inconceivable mystery.
~Joseph Conrad

Wolverine Results:
Chris S. 89:10
Granny 72:20
Joe A. 93:42
Lisa 58:55
Tim P. 48:28
Jeff 67:43
Sam B. 73:01
Wolverine Cub Results:
Dave 43:10
Liz 39:43
JZ 33:43
Miranda 30:40
Nicole 49:04
Kelly 39:26
Dorothy 39:20
Steph 46:34
Jen S. 38:38
Trisha 36:32
Paul 29:11
Kristen S. 38:52 (35#)
Megs 34:10
Rob 38:33 (135#)
Wolverine Scale:
Laura 75# 56:08
Jim C. 4 Rds 58:00


Chris and Rich battle with "Lynne"

W.O.D. 10.29.09
5 rounds for max reps. There is NO time component to this WOD. If you are not able to do your body weight on the Bench Press this will be scaled to your ability.

Bodyweight bench press (e.g., same amount on bar as you weigh)

This is the first time CrossFit KoP has seen this lady rear her head. We now have 5 Bench Press stations and will be able to execute this WOD flawlessly. Spotters are a must when bench pressing.

Paleo+CrossFit: It might save your life.

Bench Press: Arch, Mark Rippetoe ...[wmv][mov]
Bench Press Basic Setup, Mark Rippetoe...[wmv][mov]
Bench Press Body Position, Mark Rippetoe...[wmv][mov]
Bench Press: Feet, Mark Rippetoe ...[wmv][mov]

"Great souls have wills; feeble ones have only wishes."
- Chinese Proverb

Sam 185#- 135 (bw)
Jen C. 75#- 91
Doreen 75#- 88
Megs 65#- 79
Tom S. 185#- 105
Aimee 90#- 163
Lisa 95#- 139
Chris S. 205#- 102 (bw)
Dave 135#- 87
Rich 205#- 81 (bw)
Steph 75#- 50
Ray 185#- 68 (bw)


Jim contemplates the Jump Rope while Steph and Todd work hard on Sit-ups in the background.

W.O.D. 10.28.09

Squat Clean


Double Unders
*scale Double Unders with Single Unders x3

Self Myofascial Release
I know that I always stress the importance of "rolling" in regards to Myofascial release, with that said, we have 3 more foam rollers on order. Foam Rolling will be incorporated into the cool down stretch, in the future!

"Life shrinks or expands in proportion to ones courage."
- Anais Nin

Todd 9:51/ 135#
Steph 24:03 SU/100#
Jim 13:33/135#
Sammy 6:56/205#
Swine 6:48/155#


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
W.O.D. 10.27.09

As Many Rounds as possible in 20 min of:
24" box jump, 30 reps *
115 pound push press, 20 reps (75 ladies)
30 pull-ups

*CFKoP boxes are either 13"/21"/25"...you can add bumpers to make exactly 24" or scale to ability.

Halloween is this Saturday. CrossFit Zone (Canada) has some advice on candy: Boo!

Halloween WOD:
Click here to read about our Halloween party and Wolverine/Wolverine Cub WODs scheduled for Friday October 30th. Come in costume, best costume wins a prize! Games, fun and pumpkin carving too!!!

"Belief triggers the power to do"
-David Schwartz

Tim P. 3 +
Jen S. 2
Aimee 3+
Megs (65#) 3
Chris S. 2+
Kristen (65#) 2+
Jeff 3+
Lisa 3
Tom P (75#)2+
Mike B 3+
Curtin 2+
Trisha (65#)2+
Miranda 2+
Chris P. 3+
Nikki 3
Shawn 2+
JZ 3
Sam 4
Jerry 1+
Kelly (55) 2+
Cate 3
Jamie (30#) 2+
Kelsey (65#) 2+
Mike F. 2+
Liz (55#) 2+

The T-Shirts!!!

...and who "yacked" in the box out of these fine ladies?

Yack in the Box Grand Opening Results!!

3 rounds for time of:
30 Wallball shots (20lbs, 10’)
15 Clean and Jerks (115#)
David Lipson 7:55
Jimmy James 8:14
Zack Frankenhouser 9:01
Terrence Fenningham 9:15
Will Shehaan 9:26
Niklis Hecht 9:51
Bill Shiffler 9:58
Swine 11:00
Jason Lyons 11:21
Matt Smith 11:25
Jason Washborne 11:48
Matt Smith 11:25
AJ Jones 12:17
Chris Plentus 12:29
Mike Cappi 12:40
Tim Jones 12:45
Stephen Hecht 13:09
Tim Pappas 13:26
John Warner 13:31
Shawn Tammaro 13:55
Tom Skelley 14:25
Kyle Moye 14:36
Chris S. 14:40
Brian Hodgon 14:50
Jeff Handler 15:37
Joe Abrams 16:48

3 rounds for time of:
30 Wallball shots (14lbs, 9’)
15 Clean and Jerks (75#)
Aimee Lyons 9:31
Colleen O. 9:58
Lisa Esposto 10:14
Denise Thomas 11:20
Cate Kelly 11:40
Nikki Sieller 11:47
Jen Curran 11:55
Brandy Monge 12:27
Abby Zuckerman 12:42
Juliana Agudelo 14:31
Paul Fantasia 14:55
Jill Kroos 19:17

3 rounds for time of:
30 Wallball shots (4/6/8lbs, 8’)
15 Clean and Jerks (45#)
Jen Blasi 8:26
Laura Pappas 9:01
Doreen Antonucci 9:08
Steph Vincent 9:09
Cindy Handler 9:27
Meighan Doran 9:53
Dave Cappi 9:52
Danielle Antonucci 10:14
Liz Tammaro 10:51
Mamie Frank 11:45
K. Ditty 12:31
Katy Kammeyer 13:07
Dagmar Cruz 13:12
Dawn Fantasia 13:37
Aimee Gullo 14:38

15# Scale
Tanya Cain 6:35
Jocclyn Tutrani 8:06
Kristin S. 8:25
Pauline Foley 9:23

Max Pull ups- Rob Miller
Max Deadlifts- Jay Ross
Max Double Unders Dan Reshef
150 M Row- Terrence Fenningham
Ladies Winner Stacy Mayrides

Team of 4, 2 athletes ‘working’ at once:
100 Burpees
200 Pull-ups
300 Squats
400 Kettlebell swings (35/55lbs)

Team "Tuck your Knees" 13:47
Team "CFKids" 16:01
Team "Colleen" 16:25
Team "CF215" 16:28
Team "Fartlek" 16:59
Team "Canoe" 17:20
Team "Hummer" 18:45
Team "CrossFit Queens" 20:22
Team "Halusky" 20:37
Team "Last Minute" 23:25
Team "CFCC" 26:34

* my apoligies for any mis-spellings or if I have left anyone out, please feel free to post to comments if I did and I'll be happy to correct it!


A Few Results..

The Mens Rx Winner- Dave Lipson 7:55
The Ladies Rx Winner- Aimee Lyons 9:31
The Ladies Scale Winner-Jen Blasi 8:26
The Team WOD- Team" tuck your knees"-13:47
(Nikki, Mike H, Chris P. Aimee)

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

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

(click here to compare to 7.2.09)

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

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

“The greater the obstacle, the more glory in overcoming it.”

Chris T. 105
Michele 115x1
Steph 200
JZ 225
Jerry 315
Kevin 225
Dorothy 125x1
Mike B 365
Gina 65
Jen S ?
Mike H 365
Nicole 205
Curtin 225
Lisa 225
Mirada 225
Chris S 355
Laura P 135
Jim C 355
Rob 285x3
Eric 135x3
John 475x1
Kerry 195x3
Joe 405x2
Mike F 345x3

Lvl 2 WOD:

The Hulk

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

Transformation into hulk
25 Burpees

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

Transformation back to Bruce Banner
25 Burpees


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


(and back in stock at CrossFit KoP)

W.O.D. 10.25.09
"CRAZY Evan"
7 Rounds for time:
21 Shoulder Press (75 Men/55 Ladies)
21 KTE

Shoulder Press Intro...[wmv][mov]
Knees to Elbow Demo...[mov][wmv]

"We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It's not about denying a weakness may exist but about denying its right to persist."
-Vince McConnell

Swine: 23:53 Rx
Jim 32:13 Rx
Scott: 25:27 Rx
Todd: 28:08 65#
Plentus: 29:33 Rx
K-Ditty: 32:47 35#
Mike B: 27:08 Rx
Lisa: 33:31 Rx
Chris S: 29:28 Rx
Nicole: 23:14 35# Scale
Meighan: 30:32 45#



200 DeKalb St.
Bridgeport PA 19405

W.O.D. 10.24.09

"YACK in the BOX" TEAM WOD- Team of 4, 2 athletes ‘working’ at once:

100 Burpees

200 Pull-ups

300 Squats

400 Kettlebell swings (35/55lbs)



3 rounds for time of:

30 Wallball shots (20lbs, 10’)

15 Clean and Jerks (115#)


3 rounds for time of:

30 Wallball shots (14lbs, 9’)

15 Clean and Jerks (75#)


3 rounds for time of:

30 Wallball shots (4/6/8lbs, 8’)

15 Clean and Jerks (45#)

Standards will be announced at the beginning of the first heat.


"The act of taking the first step is what separates the winners from the losers."

- Brian Tracy, Motivational speaker


W.O.D. 10.23.09
Box Jumps (25"/29")
Sumo Deadlift High Pulls (65#/95#)

We are VERY excited about Saturday; the grand opening. We cannot wait to celebrate and open up the box to everyone. As a reminder, the fantastic bridge is opening on 10/31, Mr. Rendell will be coming next weekend and that means it will NOT be open for this weekend. For any out of town guests who are reading the blog...the detour if coming from 202 S. on to DeKalb. Continue until you see the barricades on the bridge, make a right on 4th street, left on Mill Street, left on Front street and left on DeKalb, parking is past our building on the right side (50 spots)...for more detailed directions and questions please call 973.885.8728.

The workouts for Saturday are:

"YACK in the BOX" TEAM WOD- Team of 4, 2 athletes ‘working’ at once:

100 Burpees

200 Pull-ups

300 Squats

400 Kettlebell swings (35/55lbs)



3 rounds for time of:

30 Wallball shots (20lbs, 10’)

15 Clean and Jerks (115#)


3 rounds for time of:

30 Wallball shots (14lbs, 9’)

15 Clean and Jerks (75#)


3 rounds for time of:

30 Wallball shots (4/6/8lbs, 8’)

15 Clean and Jerks (45#)

Standards will be announced at the beginning of the first heat.


"Obsessed is just a word the lazy use to describe the dedicated."



Steph 17:54-13"/65#

Lisa 9:37-25"/65#

Aimee 8:15-25"/65#

Sammy 8:17-25"/115#

Kevin 18:06-25"/65#

Doreen 14:36-21"/65#

Jen S. 12:04-25"/65#

Kristin S. 14:33-13"/15#

John K. 10:30-25"/80#

All set for Saturday!!!

Please post to comments if you plan on attending.


W.O.D. 10.22.09

800m Run
15 Hang Power Snatches (75#/45#)
500m Row
15 Hang Power Snatches
400m Run
15 Hang Power Snatches
250m Row
15 Hang Power Snatches

This article then visit this website for more information about exercising and CrossFitting while pregnant. Click here to check out Katherine who completed her Level 1 CrossFit cert while 21 weeks pregnant.

"Success doesn't come to you…you go to it."
-Marva Collins

Granny 16:25 Rx
Lisa 15:00 Rx
Sam 14:48 95#
Cindy 22:41
Cate 14:20
Mom 23:45 15#



Check out the sexy red walls!!!!

W.O.D. 10.21.09

"Tabata something a little different"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are Over Head squats (25#/45#). There is no rest between exercises.

Total score is reps from all 32 intervals.

Work on your Sumo Deadlift High Pull. If you are proficient in the movement, add some weight and see if you can get to a 3 rep max. If you are still learning the Sumo Deadlift High Pull, work on perfecting your skill and movement.

We are very excited about this Saturday's Grand Opening and glad you all are going to be part of the celebration! We hope you have invited your friends and family too! Click here for the Grand Opening Flyer and information. Unfortunately, the bridge may not be open...or it may?! You never know! Bridge or no bridge by Saturday October 24th, we will be opening our doors to the public. There will be plenty of parking between our lot, the adjacent lot, frosty falls and the "lyons loop" lot (the gates will be open); I would just ask that we give our out of town guests priority in the lot next to the building. Thank you! If you have any questions please post to comments.

"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!"
- Emily Post



W.O.D. 10.20.09
Push Press

Weighted Pull-up

Prowler Workout with Rob Orlando - video [wmv] [mov]

"Be patient and tough; some day this pain will be useful to you"
- Ovid

Patti: 70x2 - Kipping Practice
Kelly: 80x2 - Kipping Practice
Cate: 135x3 - 61
Nikki: 125 - 40
Jerry: 170 - 71
Eric: 150 - 40
Swine: 180 - 65
Jason: 195x2 - 61
Sam: 205 -
Megs: 80x2 -
Chris P: 175 - 110
Jen S: 105 -
Trisha: 90 -
Jeff: 165 - 45
Cindy: 95 -
Tom P: 115 - 40
Miranda: 120 - 18
Nicole: 105 - 5
Lisa: 130 - 40
Laura: 100 -
Mike B: 210 - 40
Mike H: 215 - 60
Kristin: 90 -
Lise: 100 -
Jim C: 185 - 50


Can you find Kit?

W.O.D. 10.19.09
As Many Rounds as possible in 25 minutes:
15 kettlebell swings (must be unbroken) - 55# men/ 35# women
30 double-unders (must be unbroken)

Sub 60 unbroken single unders if double-unders are not possible.
The athlete will have to rest sufficiently to perform the next exercise unbroken, but not so much as to jeopardize the work output and thus final score.

Turkish Get-up
Perform 5 each side, working on form.

Community Notes:
Congratulations to Kit who completed his L1 CrossFit Certification at Guerrilla Fitness/CrossFit Montclair.

"There is nothing we cannot live down, rise above, and overcome."
- Ella Wheeler Wilcox

Cate SU/35#/13 Rds
Kevin SU/35#/9 Rds
Kara SU/25#/12 Rds
Jim SU/55#/11 Rds
Aimee DU/45#/13 Rds
Swine DU/55#/18 Rds
Miranda SU/35#/8 Rds
Kristin SU/25#/13 Rds
Jen S DU/35#/1 Rd
Mike F SU/55#/8 Rds
Mike H SU/55#/11 Rds
Doreen SU/35#/11 Rds
Megs SU/35#/12 Rds
Nikki SU/35#/17 Rds
Liz DU/35#/6 Rds
Jason DU/55#/13 Rds
Nicole SU/25#/14 Rds
Chris S SU/55#/8 Rds
Jeff DU/55#/3 Rds
Steph 30SU/35#/7 Rds
Sam B DU/45#/8 Rds
Eric SU/35/12 Rds
Kerry SU/25/14 Rds
Rob SU/35/ 9 Rds
Jerry SU/35/45 15 Rds

Level 2 WOD:
"Party with the Girls"

Grace – 30 Clean and Jerks 95#/65#
Angie – 20 Pull Ups – 20 Push Ups – 20 Sit Ups – 20 Squats
Nancy – 400m Run - 15 OHS
Helen – 400 m Run – 21 KB Swings (53#/35#) – (21 Pullups) (should have been 12 Pull-ups but we did 21 Pullups)
Fran – 21 Thrusters 95#/65# – 21 Pullups
Diane – 21 Deadlifts 95#/65# - 21 HSPU
Elizabeth – 21 Squat Cleans 95#/65# - 21 Ring Dips
Isabelle – 30 Snatches 95#/65#

Sam 26:27 Rx
Aim 31:46 Rx
Swine 45:09 Rx
Han 42:05
Jas 34:29
Lis 40:ish
MJ is helping us with the mats...while Timmy P. is in Japan!
(thanks to all the coaches who stayed after to help...and Granny)
Sunday CFKids...who is in "DL"?

Swine presents out newest CFKoP addition....a vending machine, stocked with Paleokits and Nuts!!!!


Ring Pull-ups.

Rock solid form Joe A!!!

W.O.D. 10.18.09
Front Squat

and then...
3 Rounds for time of:
10 Ring Pullups
10 Goblet Squats

(The Goblet squat uses a kettlebell and is useful in developing a good full range of motion squat. The kettlebell is held out away from the body at chin level with the elbows slightly flexed. The weight of the bell counter balances the body and allows the lifter to achieve a much more upright position. The weight out front also forces the body to engage the posterior chain more keeping the lumbar curve much tighter than with out the load. It replicates the front squat.)

Check this out:
Gillian Mounsey will attempt 100 Muscle-ups in 1 hour (Operation Pull for Hope) at CrossFit Long Island City (NY) on Nov 14th.

Bring your mats back!!!!

"Strength is the product of struggle"
- Unknown

Results: FS/KB weight/time
Sam 255/ 70# 3:35
Scott 185/ 45# 3:30
Chris P. 245/ 55# 3:33
Giina 55/ 30# 3:47
Lisa 155/ 45# 4:27
Kristin 125x1/ 35#/RR 3:52
Maura 50/ 20#/RR 3:42
Aimee 165x2/ 55# 4:29
Swine 190/ 45# 4:26
Jason 260/ 70# 6:02
Joe A. 275x2/ 70# 6:16
Mike F. 235x1/ 55# 6:38
Megs 125/ 35#/RR 2:57
Many of you have asked if there is anything you can contribute for the GRAND OPENING on Saturday the 24th of October. If you would like to help, check out the list below. There will be a list at the gym to sign up or you can post to comments, we will most likely need multiple contributions of the items below. Any set up help prior to the event on Friday October 23rd after the 6:30PM class is welcome; if you have other ideas for the list below please add on!

Paper Plates
Plastic Ware
Deck of Cards
Tomato pie
Rice Crispy Treats
Baked treats
Garbage bags
Trash Cans



W.O.D. 10.17.09
"Try your luck"
Pick your WOD from the Hopper Deck

Are all CrossFit affiliates the same? Our friends at CrossFit Fort Myers do a great job of explaining what to look for in a good CrossFit Affiliate. I always say, not all CrossFit Affiliates are created equal...right? CrossFit Fort Myers was the first affiliate I stepped into and Jason's dedication to CrossFit, professionalism and training was evident from the minute I walked through the door and set a lasting impression. Although many states away in my early CrossFitting days I took many notes and ideas from a mentor 1,200 miles away. Thanks Jason Cobb!


"There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them."
- Ralph Marston, Author and Publisher of The Daily Motivator
Chris P. 10
Nikki 9
Megs 8
Sam 9
Kristin 8
Laura 7
Liz 7
Meggan 6
4 Rds for time
20 DU
Swine 3:45
Aimee 3:46
Joe A. 5:38
Push Jerk
Swine 195 x1
Joe A. 205 x3
A whole lotta tabata
Han 27
Jill 28
Westwood 23
Nicole 23
Chris S. 36
Miranda 30


I know there has been a lot of anticipation...everyone has been waiting for the WOD's for the "Yack in the Box" Challenge/ CrossFit King of Prussia Open House...so
click here to read about our Grand Opening on October 24th!!!

W.O.D. 10.16.09
Filthy Fifty

50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/1/2pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
(compare to 6.14.09 and the filthy fifty archives of past)

Coaches thoughts on tracking progress and performance:
As I was blogging and reviewing the Filthy Fifty results from the past...a few questions came to mind. How many of you are consistent about tracking your progress, your performance, and how you felt? Are you consistently meeting your goals? If not, and you feel you are in a slump or have hit a plateau, did you ever sit down with your coach and review those goals to learn what you can do to get to the next level? are you in a slump, hit a plateau? I don't often highlight myself because CrossFit KoP is about your individual progress not mine; but because I have the data, let's look at my performances and highlight my recent Filthy Fifty times. The data shows us:
September 21 2008 28:42
September 24 2008 22:42
October 25th 2008 19:34
January 12 2009 20:06
February 24 2009 19:26
June 14 2009 18:02
You can draw many conclusions from the data above...but most importantly I have data. Performance (in the form of data) is what we measure to track progress. If you are not keeping track of your performance, how will you be able to see your progress? You cannot look back and see where you started and how your performance has improved. We have the progress journals at the box for a reason. We also have the leader board for a reason. TO TRACK THE DATA and measure PROGRESS!!! Make sure you are keeping track of where you started and how you have progressed. In addition to the benchmark girls and heroes, start to create your own benchmarks, check in on them regularly and push yourself to new limits. And remember... it's how you arrived to where you are, that is going to dictate how fast you get to where your going. For some of us it might take longer to achieve goals...some of us it may take a few steps backwards to work on form and technique before moving forward. It is important to realize that not every day will be a PR, but every day will be a day worth getting up for and trying again to reach our goals.

Weekend Notes:
Saturday, October 17th- MJ's Birthday Party at CrossFit KoP!!! Happy Birthday MJ!
Sunday, October 25th (*rescheduled from the 18th)- Fit Fest at the Upper Merion Middle School from 12-4PM. Set up help needed at 11:00AM.

"Try and fail is the manner of losers; try and learn is the way of the strong."
- Unknown

Scott 22:54 (scale)
Aimee 21:51 (6AM)
Aimee 21:09 (4:30PM)
Swine 22:21
Jeff 26:03
Sammy 17:51
Meighan 31:11 (scale)
Steph 39:24 (scale)
Lisa E. 25:22
Steve 33:47 (25 reps)
Dan 31:33
Kevin DNF
Cheri DNF
Nikki 23:43
Laura 20:04
Liz 37:23
Han 31:30
Jim 34:50
Jason 29:33
Jen S. 35:39
Trisha 36:40
Sam B. 35:47 (scale)
Chris P. 23:17
Mike B. 31:09
Kristin 44:44 (scale)
Joe A. 45:07
Nick 40:54
Jerry 23:18 (30 reps)
Todd 37:04
Rob 28:09

A Week in Review:
Photo highlights from CrossFit KoP...

Megs, the first to drop for 10 Burpees...watch out for that fat talk!
2K Row wipes out the "boys"...Hot Wheels with a solid 7:13 on the Row!

Steve with a rocking 145# Deadlift x5
MJ keeping Jason company as he rows a 6K in 25:23
Welcome Cheri our out of town/local CrossFit visitor.


Assistant Coach Pappas sends his regards and some pictures from CrossFit Asia located in Okinawa. He said they are growing so fast they had to knock out a wall to make more space. CrossFit is spreading across the world and turning into a universal language! !

W.O.D. 10.15.09
As many rounds as possible in 20 Minutes:
10 Turkish Get-ups (5R/5L)
10 Ring Push-ups
20 GHD Back-Extensions

Yoga with Jen Fugo tonight 6-7:30PM. $10 Members/$15 Non-Members.

Kids and Weightlifting
By Jeff Martin and Cyndi Rodi
CrossFit Kids Magazine February 2008

"If there is no struggle, there is no progress."
-Frederick Douglass

Sam 45# 6 Rds
Lisa 25# 5 Rds
Tom 35# 3 Rds
Jerry 10/25# 4 Rds
Cindy 15# 4 Rds
Ray 35# 3 Rds


Delta Delta Delta and key partners are raising the nation's consciousness about the dangers of fat talk and the impact it has on women's self-esteem and confidence.

For my ladies at CFKoP you are all beautiful, strong and powerful...embrace it and let it empower what you do on a daily basis!
W.O.D. 10.14.09

Hang Power Snatch
2000M Row


We are offering Yoga this Thursday, October 15th from 6-7:30PM with Jen Fugo. $10 for CFKoP members, Non-members $15.

Sunday, October 18th from 12-4PM we are participating in the Upper Merion Fit Fest, if you would like to help with this event please let us know your availability.

Instead of beating yourself up for the 10 things you didn't do, learn to appreciate the 2 things that you did!
-Amy Robertson's facebook page....(we miss you Amy) come back soon!

Aimee 8:31
Steph 9:58 65#
Paul 7:13 130#
Sam 7:48 135#
Steve 9:11
Dave 8:19 125#
Jim 7:13 115#
Shawn 7:36 115#
Mike B. 8:17 155#
Nikki 8:59 85#
Nicole 10:10 65#
Lise 45#
Gina 9:25 50#
Todd 7:01 95#
Jill 8:41 65#
Eric 7:51 95#
Joe A. 7:44 135#
Mike F. 7:51 125#
Trisha 8:21 60#
Cheri 8:52 65#