CrossFit KOP

10.24.2010

W.O.D. 10.25.10

Clean

5-3-3-2-1-1-1

Quote:

"You have to perform at a consistently higher level than others. That's the mark of a true professional."

- Joe Paterno

7 comments:

Meighan said...: This comment has been removed by the author.; October 25, 2010 at 9:00 AM
Cate said...: results from the 9:30 class:

Chris 102.5
Kara 93

way to go ladies!!! woot woot!; October 25, 2010 at 12:49 PM
TP said...: RESULTS 430/530/630

Teamari 90lbs
Nikki 155
Steph V 140
Brian R 165
Rob Ph 165
Kev 225
Dorothy 115
Gabe 105
Olan 175
Pat P 155 (form)
Hannah 135
Jerry 185 casual day
Lisa 65
Kristen S 88
Tim H 175
Jessica (form)
Mel 110
Patti 85
Plentus 215
Vincent 170
Jeff Hi 135
Katie 75
Denise 75
Melinda 110
Miranda 130
Donkey 120
SAZ 123
Shoeless 145
Peterson 165
C.C. 83
Bevin 93
Rob P 195
Danny 235
Sam B 185
Jason B 155
Sandra 50
Conn 145
Kathleen 70
Jenn 45; October 25, 2010 at 7:54 PM
steph v said...: it was great to see our coaches band together tonight to keep the community going while mom and dad are busy with more important things! its times like these you see the true power of community!; October 25, 2010 at 8:41 PM
Jen Naspinski said...: I agree with Steph V...crossfit barely skipped a beat because our coaches are so dedicated. Thank YOU.; October 25, 2010 at 10:07 PM
Nikki said...: Thanks all! It's such an honor to get to coach at CFKOP, and today was a great reminder of exactly why. Aimee and Jason have built such a great community; I couldn't have hand picked a better group of members to coach, or coaches to work with! I know I speak for all the coaches when I say we are happy to step up to the plate and keep the box running smoothly these next few weeks. Thanks for all of your support!; October 25, 2010 at 10:23 PM
Chris P. said...: Tim H. great numbers! You've come a long way in a short period of time

Jerry, I appreciate the business casual dress for the box; October 26, 2010 at 9:37 AM

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman

10.24.2010

7 comments:

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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia

CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia

CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia

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