In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

W.O.D. 3.1.10


3 Rounds for time of:
95/65 pound Squat clean , 30 reps
30 Pull-ups
Run 800 meters
*this WOD will be capped at 45 minutes.

The Lowdown on Fish Oil by Chris Plentus

"I have met my hero, and he is me."
- George Sheehan

Rx Results:
Swine 29:44
Nikki 31:02
Mike F. 42:04
Sam B. 33:07
Rob 39:16
Laura 38:40
Kerry 41:40
Granny 33:32
Jim C. 43:22
Jerry 40:06
Eric 32:40
Sam G. 27:22
Tim P. 27:43
John 30:08

Scaled Results:
Pukie ouchie
Ditty 71:58
Kara 41:23
Chris T. 42:50
Cate 31:29
Kevin DNF
Sarah 49:06
Kim 68:16
Donkey 64:48
C.C. 50:53
Miranda 37:54
Alex 45:+
Justin 23:31
Dorothy 25:00
Ludwig 23:30
Hannah 35:57
Steve A. 33:18
Vincent 28:25
Steph V. 29:07
Melanie 40:41
Kelly 26:33
Katie 26:28
W.W. 41:07
Joe A. 25:51
Kathleen 21:31
Shawn ouchie
Liz 42:56
Victor 42:53

Dallas and Melissa

GREAT turn out!

Thanks again!!!

Dallas and Melissa presented us with some AWESOME information today in an easy to understand format. They also have something called the Whole 30, which is a nutrition challenge...similar to our "NO sugar" challenges of past. I plan to start the next CrossFit KoP Challenge in April...are you in? Read over the embedded link...we will provide info leading up to the challenge. Incentives for winners and a kick off party will be part of the challenge. STAY POSTED and ask at the box for more details!
CrossFit KoP...On the Road to the 2010 Games.

Athlete Profile: Kit Zipf

Height: 5'9"
Weight: 185
Age: 23
Started CF: 2008

Deadlift: 455lb

Back Squat: 300lb

Overhead Squats: 170x6
Clean: 235lb

Jerk: 215lb

Press: 150lb
Snatch 165lb
Fran: 4:32
Isabel: 6:29

Grace: 3:20
Helen: 8:12
Karen: 8:59
5k row: 20:27
Angie: 18:11

Filthy Fifty: 26:35
Elizabeth: 11:45
Annie: 7:10
Consecutive Pull-ups: 32

Weighted Pullup x1: 95#
Consecutive Double Unders: 89
Christine: 11:30
Air Force WOD: 6:49


Pre-sectional Training with CF Tribe, CF Bucks/New Hope, CF Center City, CF Nomad & CF Gypsy...

W.O.D. 2.28.10

Max Double Unders in 5 Minutes


2 Rounds for time:

400m Run
20 KB Snatch/OHS/Sotts Press 35#/25#
20 OH Lunge 45#/25#
20 GHD Sit Ups
20 DB/KB Push Press 35#/25#

"Nothing is more certain than the defeat of a man who gives up."
- George Sheehan

Granny: 15:01 (166)
Kenny: 14:45 (104) CFWC

Ditty: 27:49 (14)
Jim: 22:47 (141)
Jaime: 19:48 (18)
Deb: 17:52 (16 1st DU's!!!!)
Brian: 22:05 (21)
Jay: 22:56 (42)
Laura: 16:20 (166)
Kim: 15:04 (2)
Han: 23:49 (98)
Mike B: 18:37 (150)
Megs: 18:53
Kristen: 24:45 (40)
Nikki: 15:05 (92) CFWC
CrossFit KoP...On the Road to the 2010 Games.

Athlete Profile: Kerry Smith

Height: 5'8
Weight: 150
Age: 26
Started CF: Oct 09

Fran: 8:06
Bench: 115
Press: 75
Deadlift: 225
Consecutive pullups: 17
Back squat: 160
Cindy: 10
Alcatraz Swim: 30 min


Kyle Maynard. A true inspiration.

W.O.D. 2.27.10

from the 2008 CrossFit Games...

5 rounds for time of
5 Deadlift (275/185)*
10 Burpees

*We will scale weight according to level and ability.

"If you can't fly, then run.
If you can't run, then walk.
If you can't walk, then crawl.
But whatever you do, keep moving."
- Martin Luther King, Jr.

Cindy: 12:40 (185)
Jim C: 6:58 (275)
Steph: 11:27 (185)
Maureen: 9:53 (100)
Kristen: 9:42 (135)
Mike V: 4:25 (275)
Mike B: 5:17 (275)
Ditty: 9:41 (135)
Cate: 7:23 (185)
Shawn: 7:35 (275)
Jaime: 7:48 (85)
JZ: 9:42 (225)
Mike F: 7:22 (275)
Sarah: 4:50 (135)
Maura: 11:38 (125)
Kim S: 5:27 (103)
Tori: 9:05 (115)
Todd: 8:45 (275)
John W: 3:10 (275)
Plentus: 5:07 (275)
Aimee: 4:35 (185)
Kerry: 8:06 (185)

CrossFit KoP...On the Road to the 2010 Games.

Athlete Profile: Tim Pappas

Height: 5'8"
Weight: 157
Age 29
Started CF: July '08

Deadlift: 370
Back Squat: 275
Front Squat: 215
Press: 135
Clean and Jerk: 175
Split Jerk: 185
Press: 115
Pull-ups: 42
Weighted pull-up: 80#
box jump: 43.5"
Fran: 5:51
Cindy: 27
Helen: 7:47
Jackie: 7:06
Angie: 12:54, 13:54 C2B
Michael: 16:03
Filthy 50: 22:04
5k run: 16:53
5 mile run: 32:18
Wolverine (CFKoP House WOD): 48:28


Steve A. working on his back squat form.

Swings and Sit ups.

Who's five fingers are these????

W.O.D. 2.26.10
Back Squat


for time:
KB swings (55/70)
and for reps:
3 Minutes of Muscle ups
(sub jumping MU or 4 Pull-ups/4 Dips)

Community Notes:
Due to dangerous driving conditions predicted by the Weather Channel, the 6:00AM class will be canceled. Please drive safely as you head out tomorrow morning. As of now all other Friday classes will proceed as scheduled. Sorry for any inconveniences.

How to Maintain a Healthy Weight by Chris Plentus

"Life is not a problem to be solved, but a reality to be experienced"
- Kierkegard

Pukie: 315 (4:18 w/ 70#)
Joe A: 315 (5:52 w/ 70# & 4MU)
Kerry: 155 (6:23 w/ 55#)
Granny: 145 (4:05 w/ 45#)
Rob: 185 (4:40 w/ 55#)
Swine: 185 (4:40 w/ 55# & 15MU)
Steph: 220 (6:51 w/45#)
Miranda: 120x4 (5:22 w/ 55#)
Kevin: 215 (6:18 w/ 55#)
Han: 135 form (7:07 w/ 35#)
Mike V: 225 (4:26 w/ 55# & 9MU)
Olan: 235 (5:33 w/ 55#)
Alex: 55 (5:13 w/ 18#)
Gina: 55 (6:19 w/ 26.5#)
Gary: 225 (8:51 w/ 55#)
Justin: 215 (5:46 w/ 26.5)
Donkey: 145 (4:32 w/ 35#)
Steve A: 130 (5:29 w/ 35#)
Jerry: 245 (4:58 w/ 70#)
Jay: 315 (6:13 w/ 55#)
Sam B: 155 (3:45 w/ 55# & 14MU)
Brian: 135 form (5:21 w/ 25#)
Mike F: 275 (5:34 w/ 70#)
Patti: 65 (4:51 w/ 25#)
Shawn: 225 (5:21 w/ 55#)
Vincent: 255 (5:30 w/ 35#)
JZ: 205 (5:46 w/ 55#)
Maureen: 30 (5:38 w/ 18#)

CrossFit KoP...On the Road to the 2010 Games.

Athlete Profile: Nikki Sieller

Height: 5'2"
Weight: 124 lbs
Age: 28
Started CF: May 2009

Max Pull Ups: 31
Helen: 10:22
Fran: 5:45
Bench Press: 125
C&J: 130
DL: 215
Back Squat:165
Cindy: 16
Nicole: 100
Filthy 50: 23:43
Karen: 6:34
26.2mi: 3h56m


Father and Son...Steve and Kit.

W.O.D. 2.25.10
From the Mid-West Sectionals...
The 54321 WOD is:

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

Video of the workout presentation ... [wmv] [mov]

Community Reminder:
The Whole 9 Nutrition Seminar will be going on this Sunday from 12-3pm we are looking forward to hosting Dallas and Melissa! There are a few last minute spots available if you would like to sign up.

The notorious Pukie Z deadlifts 455#; click here to watch it now!
Recently back from serving our country overseas, ask Steve what drove him to CrossFit KoP; it's a funny story!

Schedule update:
Next week will begin our much anticipated 4:30PM Wednesday class.

"Whatever you think you can do or believe you can do, begin it. Action has magic, grace and power in it."
- Goethe

Sam G: 229
Mike V: 224
Pukie: 162
Tim P: 219
Jason: 192
Plentus: 207
Aimee: 199

Jen S: 152
Megs: 172
WestWod: 169
Kevin: 189
Laura: 166
Donkey: 165
CrossFit KoP...On the Road to the 2010 Games.

Athlete Profile: Chris Plentus

Height: 5'8"
Weight: 150
Age: 25
Started CF: Feb. '08

Deadlift: 415
Back Squat: 285
Front Squat: 245
Press: 140
Clean & Jerk: 185
Split Jerk: 205
Thruster: 175
Press: 140
Pull-ups: 39
Weighted pull-up: 125
box jump: 47.5"
Fran: 4:24
Cindy: 24
Helen: 9:33
Jackie: 7:27
Angie: 15:20
FGB: 317
Michael: 15:32
Filthy 50: 23:17
5k run: 19:25
Half marathon: 1:31:37
Wolverine (House WOD): 58:42

Video: Holiday Deadlift


Happy Birthday Curin!!!

W.O.D. 2.24.10
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps (ladies 65)
95 pound Hang Powercleans, 7 reps (ladies 65)
95 pound Sumo Deadlift High-pull, 10 reps (ladies 65)

Rolling Thruster-Grace at CrossFit Center City - video [wmv] [mov]

"Only those who will risk going too far can possibly find out how far they can go."
- T.S. Eliot

Rx Results:
Swine 8
Aimee 6 (men Rx)
Jen S. 7
Kim J. 5
Granny 7
Tom 6
Deb 8
Kate 10
Hannah 11
Jim C. 7
JZ 5
Plentus 6 (115#)
Miranda 9
Curtin 7
Olan 6
Jeff 6
Jerry 8
Tim 7 (115#)
Kerry 8 (75#)
Laura 7
Rob 6 (115#)
Gary 6

Scale Results:
SAZ 5 (65#)
Joe D. 8 (75#)
Kevin M. 8 (75#)
Kara 9 (45#)
Steph V. 7 (modify)
Cindy 5 (63#)
Justin 7 (75#)
Meg 7 (65#/53#)
W.W. 7 (75#)
Kathleen 7 (45#)

Rob. The Thumb-less horseman!

CrossFit KoP...On the Road to the 2010 Games.

Athlete Profile: Jeff Handler

Height: 5’9”
Weight: 170 lb
Age: 49
(competing in the Masters at Regionals)
Started CF: July 2008

Deadlift: 270
Back Squat: 235
Front Squat: 175
Press: 120
Clean and Jerk: 170
Pullups: 18
Weighted pull-up: 45
Fran: 8:28
Angie: 20:15
Elizabeth: 20:46
Helen: 12:10
Kelly: 35:01
Cindy: 16
Annie: 12:03
Filthy Fifty: 23:00
FGB: 246
Eva: 49:02


W.O.D. 2.23.10
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.

Body-weight bench press (e.g., same amount on bar as you weigh)

(compare to 10.29.09)

Special Guest:
Judith Gabriel, massage therapist and Body Work Specialist will be joining us again this Sunday, February 28th from 9AM-3PM. Call or email today to book your appointment, she will fill up FAST!

What Judith Offers:
$100-1-1/2 massage
$80-1-hr massage
$1.50 a minute up to 14 minutes for chair massage
$20 for 15 minutes
$40 for 1/2 hour of chair massage
$40-1/2 reflexology
$60 for 1-hour reflexology

Funny Read from The Onion:
Majority of Americans never use Physical Education after High School.


EC Synkowski at the C.R.A.S.H. B.'s - video [wmv] [mov]

"Great spirits often encounter violent opposition from mediocre minds."
- Albert Einstein

Shawn 125/195#
Jay S. 73/95#/blue
Mike V. 159/205#
Kathleen 106/45#/green
Kim J. 85/85#/green
Jay 111/185#/blue
C.C. 132/85#/black
Sam B. 210/165#
Jim C. 77/155#
Laura 130/65#
Kim S. 67/75#/black
Pukie Z. 69/225#
Kara 86/65#/green
Grans 146/65#
Mike B. 54/225#
Olan 73/175#
Cindy 77/65#/blue
Jeff 103/115#
Jen S. 141/65#

CrossFit KoP...On the Road to the 2010 Games.

The NJ/PA/MD Sectionals are fast approaching; 18 days away to be exact. Over the next two weeks I will be highlighting the athletes who are competing in Sectionals from CrossFit King of Prussia. John Warnek had the honor of getting his profile up on the Games Page, so we will kick off this series with the famous "one-arm Isabel guy".

Athlete Profile: John Warnek

Height: 5'10
Weight: 215lb
Age: 23
Started CF: 2006

Deadlift: 505lb
Back Squat: 355lb
Overhead Squats: 225lb
Clean: 255lb
Jerk: 255lb
Thruster: 255lb
Press: 185lb
Snatch 185lb
Consecutive Pull-ups: 50
Fran: 3:09
1-Armed grace: 8:40
Cindy: 22 rds
5k row: 19:07
Eva: 45:50
Angie: 17:55
Filthy Fifty: 26:35


CrossFit KoP's first Family WOD day!

WOD 2.22.10
Row 1K
Two minutes of each:
30 pound Dumbbell thrusters
20 pound Medicine ball cleans

*Scale weight accordingly on the DB Thrusters and MB Cleans.

Your Score will be the total time for the row and total reps.
The clock runs continuously for the eight minutes after the row.

Tough Mudder.

"The only way to be who you want to be is by being what you haven't yet been."
- Sally Edwards

Results:(DB/MedBall/Band/SU) Row-total
Kara 8/10/green 4:47-82
Cate 30/20 4:42-111
Sarah 18/15/floss 4:20-71
Dave 20/20/black 4:10-72
Kevin M.25/20 3:48-147
Donkey 8/14/blue/singles 4:13-144
Todd 30/20 3:54-131
Olan 30/20 4:01-87
Gina 15/14/black 5:04-80
Cindy 25/14/green 5:02-65
Dorothy 20/14 4:30-89 (no band for pullups!!! congrats!)
Justin 26.5/14/green 4:01-95
W.W. 25/20 3:54-71
Aimee 35/20 4:18-147
Jim C. 40/20 3:48-96
Vincent 25/14 4:30-80
Ludwig 30/20 4:40-72
Curtin 20/14/green 4:24-82
Miranda 25/14/singles 4:23-134
Swine 35/20 3:26-166
Mike B. 35/20 3:27-120
Jen S. 18/14 4:08-109
Shawn 30/20 3:32-93
JZ 30/20 4:00-82
Plentus 45/20 3:40-147
Granny 20/14 4:07-152
Mike F. 40/20 4:01-103
Pukie Z. 45/20 3:31-92
Sam B. 26.5/20/singles 3:54-152
Joe A. 35/20 4:01-56
Rob ouchie/singles 3:28-48
Kathleen 8/12/singles/black 4:47-168
Kerry 30/20 3:52-97
Victor 20/14/singles/black 4:13-53
Maureen 10/8/singles/band 4:54-138
C.C. 15/14/singles/band 5:27-107
Max 30/20 3:50-95
Jerry 30/20 3:35-90
Jason 45/40atlas 3:29-119


and they are off...

ONLY $15.

WOD 2.21.10

3 Rounds for time of:
Run 400M
25 Double Unders
10 Hang Power Cleans (95#/135#)
25 Lateral Jumps (men two 45# plates)/(ladies one 45# plate)


Today, Sunday the 21st, there will be NO CrossFit KoP Kids Class at 11:00AM. BUT we will be hosting a Family Fun Fitness WOD at 1:00PM. Parents/Children are welcome to attend and do a CrossFit workout together! This is FREE class.

"Self-conquest is the greatest of victories."
- Plato

Todd - 18:10/115#
Deb - 12:50/65#
Lisa - 17:24/95#
Plentus - 13:53/145#
Maura - 18:35/35#
Kit - 11:27/145#
Darlene - 19:23/35#/Row
Laura - 15:40/80#
Granny - 19:31/95#
Kim S - 15:38/15#/200m run
Steve - 22:19/55#
Christine - 19:09/35#
Roger - 17:51/135/115#
Donkey - 17:34/65#
Megs - 17:37/Row/Row
Jamie - 23:11/45#
Mike B - 13:05/145#
Ditty - 20:23/65#
Nikki - 14:03/98#/Row


Have you ever felt like this post WOD?

WOD 2.20.10

for time
150 Wallballs (20#/14#)
Men above the 10ft target/Ladies above the 8ft target.

Weighted Pull-ups

Vancouver 2010.

"The greatest pleasure in life is doing what people say you cannot do."
- Bagehot

Gary: 10:50 (18#)
Liz: 11:28 (14#)
Joe A: 18:22 (20#) & 95# WPU
Mike V: 9:28 (20#) & 105# WPU
WestWOD: 10:59 (15#)
Kristen: 11:15 (12#)
Sarah: 7:24 (10#)
Cate: 8:12 (14#)
Laura: 7:15 (14#) & 25# WPU
Nikki: 6:34 (14#) & 45# WPU
Steph R: 10:36 (8#)
Ditty: 16:56 (14#)
Kit: 8:59 (20#) & 95# WPU
Plentus: 10:04 (20#) & 125# WPU


What Stands in the Way Becomes the Way
-Denise Thomas.

WOD 2.19.10
Push or Split Jerk

On the minute for 10 minutes complete 4 Push Jerks at 70@ of your new 1 RM. Once you have completed the 4 Push Jerks, use the balance of the minute for rest. Rinse, repeat and continue for 10 minutes.

There will be NO 6AM class today. Sorry for any inconvenience. The balance of the weekend schedule will remain the same.

Split Jerk Intro, Mike Burgener [wmv][mov]
Jerk [wmv][mov]
Finishing the Extension, Mike Burgener - video [wmv] [mov]

"Far away, there in the sunshine, are my highest aspirations. I may not reach them, but I can look up and see their beauty, believe in them, and try to follow where they may lead."
- Louisa May Alcott

Meighan: 95#
Kim: 100#
Olan: 175#
Donkey: 95#
Kristen S: 80#
Justin: 145#
Steph: 125#
Vincent: 135#
Han: 145# (PJ)
Dorothy: 98#
Nikki: 155# (SJ)
Mike: 175#
Tim P: 190#
Jerry: 195#
Jen S: 115#
Laura: 110#
Liz: 85#
Jeff: 165#
Mike F: 185#
Patti: 83#
Mel: 105#
Matt: 110#
Kathleen: 65#
Chritine: 60#
Pukie: 255#
Joe D: 185#
Jason W: 230#
Shawn: 195#
Miranda: 125#
Kerry: 115# (PJ)
Rob: 195#
Swine: 165# form


Check out Mom and Dad's CrossFit Garage Gym.
Yep, that's sunny Ft. Myers Florida...their barbells and bumper plates are on order!

WOD 2.18.08
AMRAP (as many rounds as possible) in 20 Minutes of:

5 Burpees
10 Sumo Deadlift High Pulls (65#/95#)
15 Kettlebell Swings (35#/55#)

Debunking the Agave Myth.

The 2010 CrossFit Games Midwest Sectional Women's Sunday Workout - video [wmv] [mov]

"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic."
- Tim Noakes

Kim: 8 Rx
Jen S: 7 Rx
Olan: 7 Rx
Deb: 8 Rx
Jim: 6 Rx
Tim: 7 Rx+(95/70)
Megs: 7 (53/45)
Kara: 8 (15/25)


W.O.D. 2.17.10
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Tabata score for each exercise will be combined for the final score.
E.G., 10, 22, 9, 15, 15 = 71

"Hybrid Winter Challenge" with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Athlete Profile:
Our very own John Warnek on the 2010 CrossFit Games page. Give John some KoP love on the comments! Can't wait to see the show at Sectionals John!


"If you under-train, you may not finish, but if you over-train, you may not start."
- Stan Jensen

Jen S 35 (ghd)
Mike V. 45
Swine 47 (ghd)
Nick 36
SAZ 29 (jumprope)
Tom 26
Lauren 27
Kevin 36
Olan 36
Ray 25
Cindy 38
Megs 41 (ghd)
Jim C. 39
Jerry 48
Donkey 34
Kristen 38
Kel 32
JZ 43
Nikki 50
Mike B. 41
Curtin 40
Miranda 39
Gina 39
Han 32
Steph 26
Vincent 36
Justin 35
Steve A. 45
Katie 30
Kerry 45
Aimee 53 (ghd)
Mike F. 38
Granny 45 (ghd)
Pukie 45
Ironman 54
Laura 58
Shawn 44
Gary 38
Plentus 63

Community Notes:

As most of you know, Aimee is responsible for about 99% of the material that goes on the blog and she is not the type of person to make things about her…so when something good happens, many of you may be unaware. Today, however, I felt the need to hi-jack the blog (good thing I know the password) and take a few minutes to let you know that Aimee has recently been asked by CrossFit HQ to become part of the Certification Staff…the group of select Coaches that train at Level 1 Certifications. So…you may ask yourself what does this mean?

I do not know the exact number but I am going to guess that CrossFit is rapidly approaching 50,000 Level 1 trainers. Of these trainers, to date, 318 are Level 2 Coaches. The best Level 2 Coaches have the opportunity to intern as a Coach at future Level 1 Certifications with the current Certification Staff. In this role, there is no guarantee that you will ever be asked to join the Certification Staff but due to her knowledge, skill, and enthusiasm to train others, Aimee will become part of the Staff after only three internships. This is a fantastic opportunity and another step toward a lifelong pursuit of becoming a better trainer for all of those whom she is in contact. Aimee will now have personal interactions with some of the best CrossFit trainers in the world and the knowledge that she gains will be brought back to CrossFit King of Prussia, making all of us more capable of reaching our goals…whether that be becoming a better coach (myself) or meeting that next milestone (all of you).

I am so very proud of you Aimee…what you have accomplished in such a short period of time is staggering and you are an inspiration to all of us. Your passion for what you do and your desire to put your clients success before yours is evident. You are the cornerstone of CrossFit King of Prussia and you have forever changed all of our lives…you deserve every opportunity that you are offered. Good job baby! Keep up the good work.

Love ya!


Happy Birthday Coach Nikki!
Let's also wish Nikki well as she travels to her CrossFit Gymnastics Certification next weekend...in Las Vegas. Just remember Nikki, not everything that happens in Vegas stays in Vegas. Please bring that knowledge back to the box!

W.O.D. 2.16.10

Over Head Squat

3 Rounds
15 OHS @ 60% of your 3 RM
15 Knees to Elbows
1 Rope Climb

Nutritional Synergy: Robb Wolf + Whole9

Community Notes:
On Sunday at 1:00PM we will be hosting a Family Fitness WOD. This class is developed for Parents and Children...of all ages. Teach your children at an early age that learning physical movement (CrossFit) is not a chore...but that it is broad general FUN! This class will be in lieu of our regularly scheduled Kids class that occurs at 11AM. Members and non-members are welcome. This is a FREE class.

Would anyone like to see a Wednesday 4:30 PM class on the schedule? Post to comments if this would interest you.

The Friday 6AM class will be CANCELED. Sorry for any inconvenience.

Click here for the up to date CrossFit KoP Schedule.

"A man must love a thing very much if he not only practices it without any hope of fame and money, but even practices it without any hope of doing it well."
- G. K. Chesterton

Kara: 80#/11:12 @ 50#
Steph R: 95#/12:32 @ 55#
Aimee: 140#/8:15 @ 85#
Tim P: 155#/7:10 @ 95#
Cindy: 75#/7:37 @ ?
Jeff: 115#/8:25 @ 75#
Miranda: 100#/?
Curtin: 100#/8:22 @ ?
Nikki: 115#/7:22 @ 65#
Kerry: 85#/10:01 @ 55#
JZ: 115#/9:13 @ 65#
Kelly G: 58#/9:45 @ 33#
Katie: 33#/9:29 @ 20#
Han: 135#/14:31 @ 83#
Jason: 205#/12:27 @ 125#
Jim C: 165#/10:53 @ ?
Todd: 75#/10:48 @ ?
WestWOD: 95#/11:40 @ 65#
Jay: 185#/10:59 @ 115#
Shawn: 155#/9:43 @ 95#
Donkey: 55#/14:11 @ 35#
Roger: Form/11:57 @ PVC
Liz: 65#/12:38 @ 35#
Kathleen: 40#/10:38 @ 35#


Congratulations to Danielle and RC on the birth of Penelope Jeanne, our second CrossFit baby. She arrived at 12:55pm on 2/11/10, weighing 7lbs 11oz. Mom and baby are healthy and Danielle says she will be back to join us in about 6 weeks!

W.O.D. 2.15.10

30 Box Jumps
10 Body Weight Deadlifts*
25 Box Jumps
10 Body Weight Deadlifts
20 Box Jumps
10 Body Weight Deadlifts
15 Box jumps
10 Body Weight Deadlifts
*Load a bar with your body weight or scale to level and ability.

20 Dead Hang Pull-ups (no kip)

Why don't you look like a supermodel.

"When we walk to the edge of all the light we have and take the step into the darkness of the unknown, we must believe that one of two things will happen. There will be something solid for us to stand on, or we will be taught to fly."
- Patrick Overton

Kara 11:37
Laura 12:18
Kim 13:19
Han 11:42
Donkey 9:48
Mike F. 13:59
Mel 15:41
Tim M. 19:08
Jaime 12:58
Patti 12:40
Jen Cole 12:13
Cate 9:13
Jerry 12:54
Plentus 6:32
Nikki 6:52
Justin 16:09
Dorothy 12:10
Olan 11:29
Sam B. ouchie
Jeff 11:30
JZ 8:43
Jim C. 14:19
Kristen S. 8:55 (sub SP)
Max 9:32
Miranda 12:55
Curtin 17:33
Christine 13:53
Jen S. 11:40
Granny 7:10
Steph 20:41
Pukie Z. 11:54
Mike V. 7:57
Kathleen 16:26
Vincent 13:20
Rob 7:38
Joe 11:12
W.W. 13:00
Eric 6:23
John 7:51


Practicing to be a waiter...

What happens when Aimee drops the plate...

You REALLY need to run faster...MORE FISH OIL!!!

How high are those snow piles Scrappy?

I really wish Swine would hurry up!

W.O.D. 2.14.10

St. Valentines Day Massacre

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

50 Wallballs
75 Kettelbell swings
100 Push Ups
150 Sit-Ups
200 Squats
800 M Run*
*I'm not sure what the snow situation will be but we will modify with a Row if necessary.

Compare to 2.14.09 or 6.24.09.

This Sunday, February 14th we will execute the Valentines Day WOD at both the 9AM and 10AM classes. Feel free to bring your significant other, partner, friend, child, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Post to Comments:
If you had a session with Judith Gabriel today, post to comments your thoughts on the massage/reflexology and if you would like to have her back at the box.

"Go after what you want in life. And don't let anything get in your way. Whatever your goals or priorities, they rock. It does not matter what anybody else thinks...not ever. You go get it for yourself. If you make a mistake, you learn from it. Then you don't make it again."
-Ed Zerkle

Scrappy/CP 18:57 (35#)
Cindy/Jeff 24:32 (25#)
Mike B/Deb 22:08 (25#)
Doreen/Swine 21:53 (45/35#)
Sam/Megs 18:37 (35#)
Kerry/Plentus 22:58 (35#)
Marie/Nikki 25:52 (25/15#)
Dan/Kit 17:30 (45#)
Liz/Shawn 22:27 (25#)
Panos/Cate 20:10 (35#)
Mel/Derek 25:43 (10#)
Tim/Laura 24:51 (45/35#)
Kim/Sam B/Roger 25:42 (25#)
Aimee/Jason 26:59 (45#)(50 Burpees each)


Happy Birthday Granny!

W.O.D. 1.13.10

Squat Clean
Go Heavy-Set a PR!

Assistance Strength Work:
Handstand holds - 3 x max time, rest 2 minutes between attempts

Main Page Video:
"One-arm Isabel" with John Warnek, the beast from CrossFit King of Prussia - video [wmv] [mov][YouTube]

"Obstacles are what you see when you take your eyes off the goal."
- Luis Escobar

Liz 65 form/1:00
WW 135x2
Mike V. 155x2/1:05
Jim 205x1/:50
JZ 135x2/:25
Jaime 50x2/:25
Christine 22#
Granny 115 form
Ker 100 form/1:30/1:15/1:15
Kit 235x1/1:35
Joe A. 255/:42
Olan 135x3/:35
John 255x2

Fight Gone Strongman:
Three 1 Minute Rounds of
Tire Sled Drags
GHD Bench Press
Back Extension
Tire Sledge Hits
Atlas Stone/Keg lifts

Kerry 359
Jason 293
Aimee 339
John 371
Mike B. 318
Kit 394
Tim P. 353
Swine 346


Thanks to CrossFit Generation for coming out to play today!

See you all at Sectionals!

W.O.D. 2.12.10
Interval Day

15 Hang Power Cleans (135#/95#)*
10 Push Jerks
5 Overhead Squats
250M Row
rest 2 minutes and repeat 3 rounds.


20 Pull Ups
30 Double Unders
rest 2 minutes and repeat 3 rounds.
*We will scale weight to level and ability (135/95) (115/75) (95/65 or 35)

Just wanted to let folks know Robb Wolf is having an East Coast Paleolithic Solution Seminar Saturday, April 10 from 9am-5pm at CrossFit Hoboken!

We are back to our regularly scheduled classes tomorrow...finally!


Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]"can you spot the familiar faces in the back ground?"


In his forthcoming book, "Spirit of the Dancing Warrior," Jerry Lynch encourages athletes to embrace a more Eastern philosophical attitude toward their competitors. "The word 'competition' comes from the Latin 'competere' which means 'to seek together.' So look at your competitor as your partner. You seek greatness together. Let's say the world record holder lines up next to me. I'm thrilled. And I hope he brings his best game. Because if he does, I'll find out how good I am. I know for certain I will run my best, because the greatest competitors have shown up."

Sam G: 4:37/3:55/4:08/2:25/2:21/1:49
Warnek: 2:07/2:27/3:28/2:56/3:11/2:27
Jenny (CFG): ?/?/?/?/?/?
Aimee: 4:02/4:17/4:17/1:52/1:34/1:52
Swine: 6:30/5:53/8:21/2:08/2:25/2:03
Mike B: 4:36/4:26/4:27/2:06/2:07/2:26
Vince (CFG): 3:22/3:43/3:50/2:10/2:36/2:10
Barry (CFG): 2:23/2:54/4:41/1:09/1:53/1:50
John K (CFG): 4:25/6:30/5:20/1:42/1:14/1:41

Jen S: 8:42/5:05/5:34/3:25/3:52/2:59 (75#/HSPU)
Megs: 6:00/5:52/4:55/3:42/3:06/3:02 (65#/HSPU/SU)
Olan: 4:40/5:10/4:10/5:02/4:!2/4:35 (95/75#/?)
Kim: 4:14/4:20/5:19/3:49/3:39/3:46 (65/33#/HSPU/PU)
JZ: 9:38/6:54/7:50/2:21/3:08/2:29 (95#/SU)
Plentus: 5:36/6:22/6:45/1:14/1:23/1:43 (115/95/75#)
Dorothy: 3:17/3:20/3:40/4:06/3:49/4:28 (53#/HSPU/PU)
Justin: 3:45/3:46/4:04/4:25/4:17/3:13 (75#/HSPU/PU/SU)
Joe A: 6:52/5:19/7:40/10:39/-/- (HSPU)
Steph: 5:41/5:41/6:22/3:!1/3:19/3:44 (53#OHS/HSPU/PU/SU)
Mike F: 5:39/4:10/3:59/4:00/4:10/5:22 (115/95#/HSPU)
Pukie: 4:56/5:02/5:20/3:20/5:35/2:49 (HSPU)
Shawn: Ouchie
Kathleen: 4:20/4:19/4:51/4:!5/3:25/3:00 (35#/HSPU/PU/SU)
Sam B: 5:11/4:44/4:25/1:23/1:11/1:04 (115/95#/SU)
Laura: 4:26/7:51/5:11/3:30/3:03/3:21 (73#/HSPU)
Miranda: 7:36/7:04/6:24/5:47/5:27/-(65#OHS/SPU/DU)
Kerry: 4:11/4:05/3:28/2:09/2:51/3:01 (65#/HSPU)
Rob: 3:43/5:52/5:31/2:20/2:50/3:15 (75#OHS, HSPU)
Tim P: 2:46/2:44/2:38/1:50/1:32/1:35 (75#)
Melanie: 4:47/4:25/4:55/2:04/2:35/2:13 (53/33#/HSPU/PU)
Kari (CFG): 4:27/4:37/5:34/3:07/3:04/3:18 (95/75#/HSPU)

4-6PM today Thursday February 11th!


For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

Aimee: 7:38 Rx
Jason: 8:34 Rx
Tim M: 28:57 Rx
Han: 11:52 Rx
Kerry: 18:36 Rx

Kim: 22:58 (4 OHS)
Mel: 14:37 (45#)
Mike H: 14:47 (Air Squats sub for FS)

Rob: Rowing Practice

...at the Super Snatch and Jerk Clinic with EC and James!

Click here for the Flyer

Click here to Register for the Clinic.

On March 27, spend 3 hours learning the fastest lifts: the snatch and clean & jerk with EC Synkowski and James Hobart. Sessions run from 9-12 OR 2-5 PM. Each session is limited to 20 people which will allow for individualized coaching and immediate feedback/ $100 per person. All skill levels, from beginner to experienced, welcome.

Some information about EC and James:

EC has been a CrossFit trainer since 2006. Her love for the Olympic lifts began after her first seminar with USAW and CrossFit Coach Mike Burgener, where she could not even overhead squat! Since then, she has focused on the snatch and clean & jerk for their unparalleled demand of both strength and technique. EC holds the following CF certifications: Level 1, Level 2, Olympic Weightlifting, Barbell, and Gymnastics, and is a head trainer at CFHQ seminars.

James has been a CrossFit trainer since 2007 and holds the following CF certifications: Level 1, Olympic Weightlifting, Barbell, Nutrition, and Gymnastics. James is also a top tier CF athlete: he finished first at the CF Games Northeast Regional Qualifiers in 2009 and he can snatch 225 lbs and clean & jerk 275 lbs at a bodyweight of 175 lbs.

Here is what some clinic participants have said:

“The Olympic Lifting Clinic put on by EC and James is top-notch. All of our athletes, from beginners to our most experienced lifters, progressed incredibly in just a few hours. The coaching style that EC and James bring is fun and professional; everyone comes away from this clinic with a better understanding of these complex movements. This clinic is a can't miss.”
- Ben Bergeron, Owner, CrossFit New England

“The Oly Lifting clinic run by EC and James couldn't be better. For me, it was great having a small group of participants because it allowed for a ton of individualized coaching from EC and James. That in itself was worth it. To get the chance to lift with well trained eyes watching and providing immediate feedback and suggestions was terrific. Thier generous personalities, sense of humor and patience also made for a stress-free learning environment as well...it's always better when you're having fun! Don't miss it!”
- Sue Lozinski, Member, CrossFit Watertown

“I thought the clinic was top notch! From a learning perspective it was very non-intimidating for new clients yet still get deep enough to challenge the ‘seasoned’ athlete. I highly recommend this clinic for all coaches and athletes, young and old. E.C and James are great presenters and awesome people. Each person walked out of the doors with a deeper understanding of the Olympic lifts.”
- Jason Leydon, Owner, CrossFit Milford


CrossFit King of Prussia will be canceling the 6am and 12 noon classes on Thursday February 11th.

CrossFit King of Prussia NEWS

Creating a team for the Affiliate cup:
As the CrossFit Games qualifying season begins, it is time to start thinking about the CrossFit Affiliate Cup. CrossFit King of Prussia has registered a team. "This is EXCITING!!!" Several members at the box have expressed an interest in representing CrossFit King of Prussia in the Affiliate Cup this year so it has become necessary to hold try-outs to select the team members. Tryouts will be held on April 11th. To date, this is what we know...click here to read more.

Testimonials and Inspirations:

CrossFit Level one Certification May 22nd and May 23rd:
At CrossFit King of Prussia...Click here for details.

CrossFit KoP Photos this Winter:
Click here to see some great shots of our athletes in action!





A few great shots above from DEADLIFT day!

W.O.D. 2.10.10

CrossFit King of Prussia will be CLOSED Wednesday February 10th.
I believe they are predicting up to two feet of snow and it is expected to end late Wednesday night...Information regarding class status on Thursday will be provided tomorrow evening.

At home WOD:
courtesy of Tim P...

Your choice:
AMRAP in 20 Minutes:
10 Push-ups
15 Sit-ups
20 Squats


4 Rounds for time of:
5 Burpees
15 Push-ups
20 Squats

Post time to comments.

"Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs, and the voice inside you that yells "CAN'T" but you don't listen. You just push harder and then you hear the voice whisper "can" and you discover that the person you thought you were is no match for the one you really are."