Dorothy, setting up for the Snatch Balance.

Cate...due on May 6th, still WODing as Rx'd

W.O.D. 4.1.10
7 Rounds for time of:
7 Power Snatch (95#/65#)
7 Snatch Balance
7 Over Head Squats

Top 10 Practical Tips/Tricks to Healthful eating by Chris Plentus

Our wisdom comes from our experience, and our experience comes from our foolishness.
- Sacha Guitry (1885 - 1957)

Cate: 19:19

Kim S: 15:26 (35#)
Ellie: 20:26 (35/15#)
Kathleen: 19:59 (35#)
Melanie: 19:29 (35#)
Dorothy: 17:05 (45#)
Dave: 3Rds (35#)
Megs: 17:37 (45#)


W.O.D. 3.31.10

Westside Barbell Station Rotation

2x20 Dimel Deadlifts
12x2 Banded Shoulder Presses
3x20 Reverse Hypers
2x20 Bamboo Bar Bench Press

Bamboo Bar Bench Press

Community Reminders:

3.31.10 @ 7:30PM -The 3rd CFKoP No Sugar Challenge kicks off!

4.4.10 We will be CLOSED for Easter.

4.11.10 Judith, massage therapist extraordinaire will be back at the box and we have affiliate cup tryouts!

"What moves those of genius, what inspires their work is not new ideas, but their obsession with the idea that what has already been said is still not enough"
Eugene Delacroix

Its time for the third CrossFit KoP Kick the Sugar or Paleo/Primal/Zone/Whole 9 Challenge...

The kick off party will start WEDNESDAY MARCH 31st at 7:30 PM
, Coaches will be on hand to help you, answer questions and discuss these varied concepts of eating and which is best for your specific lifestyle.

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?

Here is a brief overview of a few concepts 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.

Whole 30:

Eat real food – meat, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee).

Do not eat grains. This includes bread, rice, pasta, corn (I count corn as a grain), oatmeal, and all of those gluten-free pseudo-grains. That’s not real food, right?

Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. (No peanut butter, kids.)

Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.

Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.

Do not drink alcohol, in any form.

If you have serious inflammation issues like arthritis, you may want to consider avoiding nightshades for 30 days as well.

Click here to read more details about the Whole 30 Challenge from Dallas and Melissa at the Whole 9.

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 four that works for you. The Challenge starts on April 1st and ends at midnight, on April 30th. The CFKoP crew will post some helpful tips, recipes and ideas along the way. Please feel free to post and ask questions 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.

5. Keep a food log, writing down EVERYTHING you eat. At the end of each week, show it to Aimee or a CrossFit KoP coach 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 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!!!*


Previous Winners:
Mike F.


Aimee enjoying the Reverse Hyper
Boz on why he loves the Reverse Hyper - video [wmv] [mov]

If you haven't tried it yet, you are missing out!

Hannah...still looking AMAZING girl! Keep it up!

W.O.D. 3.30.10

“The Chief”

5 Rounds of:

3 minute AMRAP:
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats

Rest 1 minute

(compare to 4.23.09)

The Chief ...[wmv][mov]

"Never let the fear of striking out get in your way."
- George Herman "Babe" Ruth

Rx Results:
Mike B. 20
Swine 24
Vincent 18
Kit 31
Jim N. 21
Jeff 23
Hannah 18
Tim M. 14
Jen S. 16
Nikki 24
Olan 19
Cate 25
Jen C. 20
Jerry 26
Mike F. 21
Pukie x2 26
Jay E. 18

Scale Results:
Deb 25
Kara 20
Jane 22
Jaime 21
Chris T. 19
Steph R. 16
Flounder 15
Ellie 20
Christine 15
Kathleen 20
Patti 16
SAZ 13
Gunter 25
Laura 20

Today's WOD

...and some Atlas Stone FUN!


Maltz Challenge!

Local DEA comes out for the Maltz Challenge!

CFKoP WOD books are now available!

CrossFit Kids ATLAS STONE race!

W.O.D. 3.29.10

Five rounds for time of:
40 Double-unders
30 Box jumps, (25/21 inch box)
20 Kettlebell swings, (55#/35#)

Community Notes:
The Reverse Hyper and Atlas Stones have arrived...ask Aimee or Jason to learn how to use these fun toys!

Powerlifting Videos:
These are a few recent videos from the SPF Guerilla Squad Classic. AJ and Laura both featured are our friends from Westside Barbell.
Laura 510# Bench (world record)
AJ 1035# Squat
AJ 805# Bench
AJ 706# Deadlift

CFKoP Videos & Photos:

Donkey Spinning Fire
Kerry 112# Atlas Stone
Maltz Challenge

"A man's friendships are one of the best measures of his worth."
- Chuck Darwin

Rxtra Credit
Tim M: 46:36 (70#KB)
Swine: 19:49 (20# vest)
Kit: 21:29 (20# vest)

Mike B: 25:30
Shawn: 29:31
Jeff: 26:03
Ditty: 38:38
Liz: 29:29
Han: 28:32
Jim NY: 31:40
Mike F: 34:05
Miranda: 24:48
Aimee: 14:42
Laura: 19:08
Kerry: 19:47
Mike V: 24:18
Nikki: 16:49
Pukie*6+: 29:06
Plentus: 18:04
Olan: 36:04
Kristen S: 36:28
Dorothy: 31:27

Brendan: 27:53
Kelly: 32:47
Sam B: 26:22 (MU)
Steph V: 32:40 (3Rds)
Katie: 36:10
Kathleen: 26:23
WW: 28:04
Darlene: 20:17
Alex: 21:21
Muara: 20:50
Justin W: ? (3Rds)
Kim J: 53:33
Kara: 29:24
Jaime: 42:41
Chris T: 31:21
Cate: 23:08
JZ: 33:13
Gina: 26:00 (3Rds)
Candice: 20:29 (3Rds)

Caveman Grace
30 Clean & Jerk w/ Atlas Stones

Kerry: 8:36 w/ 60#
John: 16:57 w/ 23@130# (stone breaker) and 7@150#
Steve: 5:37 w/ 112#
Kit: 8:43 w/ 112#


JIM - 20# PR!

PUKIE (x 1)


W.O.D 3.28.10

Front Squat

3 Round for time of:
10 Front Squats at @ 80% of your 3RM
1:30 of Double Unders

Each double under takes one second off your total time for the WOD.

"Strongman Equipment" with Kurtis Bowler, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Set your life on fire. Seek those who fan your flames."

Aim: 165# (8:25 - 228 sec = 4:37)
Grans: 120# (8:44 - 191 sec = 5:33)
Pukie: 275# (10:30 - 83 sec = 9:07)
Jay S: 145# (7:45 - 42 sec = 7:03)
Jim C: 215# (11:10 - 126 sec = 9:04)
Kim J: 105# (10:30 - 9 sec = 10:21)

Kim S: 95# (7:07 - 175 sec = 4:12) SU
Deb: 95# (7:17 - 156 sec = 4:41) SU
SAZ: 63# (8:57 - 84 sec = 7:33) SU
Darlene: 35 form (7:02 - 81 sec = 5:41) SU


W.O.D. 3.27.10


AMRAP in 20 minutes
2 Muscle ups
4 Handstand Push-ups
6 Kettlebell Swings (70#/55#)

Judith, the massage therapist, will be available tomorrow from 9am on for appointments.

"There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered."
-Nelson Mandela

Kathleen 10
Jim C 8
Laura 11
Kim S. 11
Liz 10
Jay S. 8
Chris P. 8 (Rxd)
Joe A. 5
Grans (yay!)
JZ 8 (butt arm wod)
Dan 8
Ramin 7
Ditty 6
Jaime 8 (only 8 HSPU)
Kristen S. 6


W.O.D. 3.26.10
The Maltz Challenge

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him. The 4th Annual MALTZ CHALLENGE is being held today by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him.

The 2010 Maltz Challenge Honorees are:

1. Sgt. Jeremy Michael Hodge
2. USMC Cpl William Justin Cooper
3. U.S. Army SSG Keith R. Bishop
4. U.S. Army SGT Josue E. Hernandez-Chavez
5. U.S. Army CWO-3 Niall D. Lyons
6. U. S. Army SSG Shawn H. McNabb
7. U.S. Army SFC David E. Metzger
8. U.S. Army CWO-4 Michael P. Montgomery
9. U.S. Army SPC Nickolas A. Mueller
10. USAF Combat Cameraman Darryl G. Winters
11. U.S. Army Capt. Lowell T. Miller
12. DEA Special Agent Forrest N. Leamon,
13. DEA Special Agent Chad L. Michael
14. DEA Special Agent Michael E. Weston

***Though strictly speaking our Special Agents were not U.S. military personnel, they were involved in a joint military mission and as such should be recognized for making the ultimate sacrifice.

"Rebuilding Khalipa" Part 4 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

"Never tell your problems to anyone...20% don't care and the other 80% are glad you have them."
- Lou Holtz

Rx Results:
Aimee: 27:33
Sam G: 27:31
Jerry 37:29
Matt 31:33
Tim P 24:33
Sam B 25:55
Jeff 33:12
Kit 29:10
Mike V 28:41
Todd 37:26
Chris P 29:05
Granny 31:35
Swine w/20# Vest 32:45

SAZ 26:42
Bob 29:55
Jeff 36:46
Bill D 27:17
Jared 34:31
Pat 36:29
Jamie 38:41
Bill 31:33
Nikki 26:00
Ian 40:54
Jane 19:02
Dorothy 41:05
Cindy H 40:23
Miranda 33:46
Kathlene 36:49
Steve A 30:03
Greg 31:18
Steve J 35:00
Eric 36:49
Ozzy 32:23
Mitch 38:05
Deb 28:06
Vincent: 38:02
Laura: 30:13
Christine 38:37
Kerry 32:19
Jim N 40:55
Donkey the FIRESPINNER 35:51
Jim C 42:59
Tracy V 29:28
Timmy G 42:28
Joe A 36:25
Roger 40:48
Steph V 42:44
Jay 27:48
Mike Lyon 26:17
Rob 36:30



W.O.D. 3.25.10

"Secret Service Snatch Test"
Max repetitions of Kettlebell snatches in 10 Minutes
Men 53lbs / Women 26.5lbs

200M Sled Drag (power walking)

High Fructose Corn Syrup-When Sweeter is worse by Chris Plentus

Tomorrow, Friday the 26th is the 4th Annual Maltz Challenge

"Happiness is a butterfly, which, when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you."
-Nathaniel Hawthorne

Rx Results:
Granny 221
Aimee 214
Jen S. 169
Laura 132
Donkey 162

Scale Results:
Krista 256 (5#/10#)
Jackie 234 (18#)
Kara 150 (18#)
Ellie ? (18#)
Jane ? (10#)
Andy ? (10/18#)


Gary pulling.

Brendan setting up.

W.O.D. 3.24.10

GHD sit ups
GHD back extensions

Steph asked awhile ago and we did a little research, thanks to Jen S...this is what we found:
CrossFit Virtuosity’s four-part series on hand care:

Rips will happen, its inevitable. Angie? Mary? Barbara? GI Jane? Yes, all these ladies leave us with some torn up hands. As our hands get stronger, the skin gets used to the demands placed on it and you will develop callouses that are more resistant to rips. With proper hand maintenance, torn hands can be kept to a minimum. Trim or file callouses if they build up to prevent them from pinching up during pull-ups. Also, make sure to tape hot spots before attempting high-volume pull-up WODs.

Constructing an Athletic tape grip

If your hands rip, trim the torn skin with sterile clippers. If a blood blister forms, pierce the skin with a sterile pin and drain the built-up fluids. Clean the area thoroughly. If the wound is deep (does it bleed or weep?), try and keep it moist with Neosporin and a band-aid for the first 36-48 hours; wrap athletic tape over the band-aid to keep it on if necessary. Once healed enough to expose to air, try and keep the area moisturized so the skin does not dry out and begin to crack...this is uncomfortable. Yes, it will be tender, but yes, you should try and get on the bar again as soon as you can! If your hands rip, we have a anti-fungal simple green solution at CFKoP, please always clean the bar when you are finished!

It is a man's own mind, not his enemy or foe, that lures him to evil ways.


SAZ 225 x3
Ellie 153
Steph V. 200 x5
Jaime 155 x2
Jen S. 200
Kim J. 210
Kim S. 165
Deb 165
Jason 385
Jeff 285 x2
Nikki 240
Dorothy 210
Aimee 275
Plentus 450 (3x bodyweight)
Cindy 235
Ian 225
JZ butt arm
Han 245 x3
Gunter 245
Kathleen 145
Ditty 185 x2
Brendan 345
Vincent 345
Mel 200
Gary 355
Alex 175
Maura 175
Jay S. 298
Kerry 265
Roger 225
WW 325
Pukie 475
Jerry 375

STELLAR results today!!
Super proud of everyone on this list!


Rowing skills with Jim-Rutgers Rower in the house!!
Thanks Jim!

W.O.D. 3.23.10
Rowing Intervals
5 x 500M
rest 3 minutes between interval


Fort Hood TV covers the Lumberjack 20 Fundraiser - video [wmv] [mov]

"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world."
- Michael Josephson


CFKoP Community Stuff:
(Yep this is long, sit down, pick up your coffee or tea and start reading; we have an amazing community and alot going on...)

Jason and I just returned from the Powerlifting certification at Westside Barbell this weekend! We learned a TON of great exercises/training methods from Louie Simmons and his Elite crew. We have special "toys" on order & the construction of some NEW "things" underway at the box; all will enhance your training and experience at CFKoP! Stay posted for the fun!

This week:
Level 2 continues at 7:30PM on Mondays (this class will be taking on a new format) if you are curious ask Aimee!

To add to our collection, MORE Atlas Stones from Rob Orlando/Hybrid Athletics will be arriving on SATURDAY!

You have until Wednesday to sign up for the CFKoP Softball team!! Who is in? If you are interested, please sign up at the front desk or email Steph at s_rudolph@live.com.

Friday, March 26th- The Maltz Challenge is on, if this WOD seems like alot, not to worry, we can scale it for all levels and abilities or allow you to work in a team!

Who doesn't love to snatch? If you haven't signed up yet, EC's Snatch Clinic is this weekend and there are a few spots available! Click here to Register for the Clinic.

When: Saturday, March 27th 2010.
Cost $100...yes, it's WORTH IT!
Time: 9AM-12PM or 2PM-5PM.

Judith will be here on Saturday March 27th starting at 9AM for Massages...please email crossfitkop@gmail.com or call 973.885.8728 to schedule today!

The Whole 30 Challenge will begin on April 1st. We will have a kick off on March 31st at 7:30PM...Laura and Tim are just finishing up their Whole 30 and will be available on the 31st to share their experiences and will field and answer any questions.

We will be CLOSED for Easter on 4/4.

Free Class:
A special thanks to Nikki who coached and to everyone who came out for the free class this Saturday-it was a HUGE success; look for the next Free Class in April!

Affiliate Cup:
On April 11th we will host our Affiliate cup tryouts for the CFKoP Affiliate team! Everyone is welcome to give is this a go! Click here to learn more about the CrossFit KoP Affiliate team. Jason is organizing the events and tryouts, so please direct all questions to him or post to comments.

Summer Schedule:
In June (starting on 6/5) our Special Saturday Summer Schedule will begin:
For the early birds and beach goers we will offer a NEW 9am class on Saturday. The 12 noon class on Saturdays will continue for those who need to sleep in, but we will be removing the 1pm Saturday class for the summer. If you have any recommendations for time/classes you want to see added, moved or removed, please post to comments.

Who wants to be the King and Queen of Prussia!?!
On July 10th, in the spirit of the CrossFit Games, your CrossFit KoP Coaches will host a tournament for all non-coaching members of the gym. Athletes will compete in up to four workouts and when all the dust has settled, the top man and woman will be crowned the King and Queen of Prussia. In addition to bragging rights for the year, the winners will have their names engraved on trophies that will proudly display in the main lobby. It is our goal to make this inaugural tournament a long lasting tradition at KoP that you anticipate each and every year. We encourage you to participate and take this opportunity to have your family and friends come and watch you compete.

Meet the Coaches
Our CFKoP Coaches are the BEST!

Aimee (small, but mighty-generalist and specialist): "How are you developing your lifts? Are your Max efforts going up?" Ask Aimee to show you some of the secrets from Westside Barbell. She offers private lessons and 20 minute skill sessions. Email crossfitkop@gmail.com.

Jason (our Oly optimist): "What's a Snatch balance?" Ask Jason, with his passion and Olympic lifting certification he can show you how to develop a better Snatch and Jerk! Jason is available for 20 minute skill sessions and private lessons. Email jason@crossfitkop.com.

Nikki (our gymnastic guru): "When have you done your last "skin the cat"?" Ask Nikki to show you! She recently completed her Gymnastics certification and is available for private lessons or 20 minute skill sessions. Email nikki@crossfitkop.com.

Tim (our resident POSE perfectionist): "Have you been working on your "figure 4's"? Ask Tim about the Fundamentals of POSE! He offers private lessons and 20 minute skill sessions. Email tim@crossfitkop.com.

Our assistant coaches:
Chris and Cindy...
Have you checkout Chris's blog Constantly Varied and Cindy's blog A Woman's journey from Couch to CrossFit? or Cindy's website Boundless Possibilities? Both post offer some great information and services! Make sure to hit them up for questions or suggestions for blog posts!

Don't forget...If you have a "package" Bronze, Silver or Gold, you get one 20 minute skill session once a month! Make sure you are utilizing them, they do expire monthly...sign up with Aimee or one of your coaches listed above!

...did we miss anything? what else would you like to see at CFKoP?


W.O.D. 3.22.10

Clean and Jerk

From the PA/MD/DE Sectional:
Max Reps in 3 Minutes:
Ground to Overhead

(compare yourself to the men from the PA/MD/DE sectional)
(compare yourself to the ladies from the PA/MD/DE sectional)

Rope Climbs
Hand Stand Push-ups

Highlights from the 2010 CrossFit Games Pennsylvania Sectionals by CrossFit Again Faster - video [wmv] [mov]

“Military glory - that attractive rainbow that rises in showers of blood”
-Abraham Lincoln

Roger: 135 (22/95#)
Rob: 165 (17/155#)
Sam B: 135 (14/135#)
Mike V: 205 (26/155#)
Pukie: 255
Brendan: 150 (15/115#)
Jay S: 135 (15/115#)
Jim NY: 135 (12/155#)
Tim M: 200 (22/155#)
Kerry: 125
Nikki: 143
Cate: 125 (24/85#)
Kara: 83x3(14/63#)
Chris T: 83x3 (14/63#)
Sarah W: 95x3 (14/85#)
Dorothy: 103 (16/85#)
Gina: 75x2 (14/53#)
Jim C: 175 (17/155#)
Gary: 155 (28/95#)
Tim G: 65 form (18/65#)
Mike B: 185 (2:47 Grace)
Chris P: 195 (4:39 Grace)
Mike F: 185 (19/155#)
Steph V: 115 (16/85#)
Jen S: 115 (20/85#)
Christine: 35 form (10/35#)
Shawn: 195 (15/155#)


Happy Birthday Steph!

W.O.D. 3.21.10

Box Jumps

Steph's Success Story

"The depth of your belief and the strength of your conviction determines the power of your personality."
-Brian Tracy



...And thanks to the many who aren't featured in these photos, you all rocked at Sectionals, it wouldn't have been possible without you there!

W.O.D. 3.20.10

Weight for the Thruster is 65#=Ladies, 95#=Men
Pull-up- Chin MUST be above the bar

Teams of 4 will complete the following:
200 Barbell Thrusters
200 Pull-ups

50 Thrusters for each person on the team
50 Pull-ups for each person on the team

Each individual must contribute to the total, but does not have to complete exactly 50 per person.

The team will hold the bar and a "human rack" will be created for each team mate to use.

The bar for the Thruster cannot touch the ground, if it does a penalty (of 50 Thrusters) will be assessed.

The weight for the team will be determined by a weight that everyone on the team is capable of and can complete full Range of Motion (ROM) with.


"It's not who you are that holds you back, it's who you think you're not."


What a crew...CrossFit KoP Represents at the PA/MD/DE Sectionals!
Oh wait, where's Kit...? Outside Squatting?!

Or inside squatting?

Mike B...Where were you?

W.O.D. 3.19.10
Shoulder Press

Push Press

Muscle up 10x

Calorie Counter beware: Sugar's everywhere.

“Courage is fear holding on a minute longer.”
-General George S. Patton

4th Annual Maltz Challenge to be held at CrossFit King of Prussia

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD.

On Friday, March 26, 2010 the 4th Annual MALTZ CHALLENGE will be held by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor.

According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him.

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

This Hero workout will be performed at the 6AM, 12PM, 4:30PM, 5:30PM and 6:30PM classes at CrossFit King of Prussia on Friday March 26th. A Social Gathering will follow the WOD. We can scale the WOD to level and ability for all participants; please bring your friends and or relatives to watch you complete this challenge or take part in it for themselves.

Click here to print out the flyer

Post questions to comments or email crossfitkop@gmail.com for more information.


W.O.D. 3.18.10

4 Rounds for time:
20 Push Jerks (65#/95#)
40 Double Unders
20 Sumo Deadlift High Pulls (65#/95#)

Community Reminder:
There is a FREE CrossFit class this Saturday at 9:00AM. All levels and abilities are welcome! Tell your friends and relatives, this is a great opportunity to expose them to something new and exciting!

There will be NO Kids class this Sunday at 11AM.

Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) - video [wmv] [mov]

"There is one child in every classroom who thinks that they know it all, well you should tell them that they don't but admire their confidence!"
-Alfred Griswold

Rx Results:
Ditty 50:40
Jerry 29:11
Jen S. 26:51
Tim P. 16:48
Nikki 17:37

Scale Results:
Steph 39:06
Mel 27:31
Donkey 27:54



Happy St. Patty's Day!!!!

W.O.D. 3.17.10

Workout 1 from the Mountain Sectional

Three rounds for time of:
Row 500m
21 Kettlebell Swings (70#/55#)
Run 400m

Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]

Irish Proverbs:
Trouble hates nothing as much as a smile.

May you live as long as you want,
and never want as long as you live.

A change of work is as good as a rest.

There is light at the end of the tunnel.

Miranda: 22:15
Kerry: 20:35
Swine: 16:40
Laura: 19:22
Grans: 18:04
Steph V: 25:10
Mike V: 16:52
Megs: 24:00
Jen S: 23:47
Aimee: 19:24 (15# vest)
Tim M: 22:02
Han: 27:37
Mike B: 17:26
Mike F: 18:33
Jeff: 18:30
Sam B: 15:58
Cindy: 21:46
Jason: 16:50
Shawn: 20:53
Nikki: 19:55
Jim: 20:10

Jay S: 20:51 (55#)
Maureen: 18:09 (26#)
Kathleen: 18:30 (26#)
Todd: 18:06 (55#)
Liz: 19:34 (45#)
Jackie: 20:03 (26#)
Kevin C: 18:55 (70/55#)
Kristen: 21:24 (35#)
JZ: 19:03 (55#)
Olan: 18:07 (55/70/70#)
Dorothy: 19:41 (45/35-45/45#)
Ray: 19:57 (55#)
Deb: 16:59 (45#)
Katie: 23:09 (25#)
Kara: 21:50 (35#)
Kim S: 20:47 (35#)
SAZ: 23:07 (35#)
Steve A: 18:04 (35#)
Gary: 17:16 (55#)


A packed house!

And the winners are....

W.O.D. 3.16.10
G.I. Jane
100 reps for time of:
Burpee Pull-ups
*The two requirements for each rep is that the chest hits the deck and that the chin goes above the bar.

(compare to 3.28.09)

Cash Out:
50 GHD Sit-ups
50 GHD Back Extensions

G.I. Jane (Greg Amundson) [wmv][mov]

Sectional Results:
We are proud of all the athletes who competed, especially the following...

Kit 23rd, Eric 26th, John 27th, Mike H. 40th, Sam 54, Swine 55th, Mike B. 75th, Plentus 76th, Tim P. 90th
Aimee 5th, Nikki 7th, Kerry 9th, Granny 15th, Kim J. 32nd

CLICK HERE to view the gallery of photos from the event!

"It is better to live one day as a lion than a hundred years as a sheep."
- Italian proverb

Donkey: 32:08
Tim P: 14:08
Aimee: 17:45
Jason: 18:58
Olan: 18:00
Mike F: 26:11
Miranda: 22:01
Swine: 12:49
Jen S: 16:46
Jeff: 15:38
Granny: 13:47
JZ: 15:35
Roger: 24:16
Laura: 12:17
Shawn: 19:18
Jim C: 22:00
Kerry: 24:42

Kathleen: 14:50 (100)
Jay E: 15:44 (62)
Flounder: 28:21 (100)
Han: 16:50 (50)
Victor: 24:33 (75)
Jay S: 10:20 (50)
Cate: 7:32
Lisa: 10
Ditty: 19:54
Cindy: 18:52
Melanie: 16:05
Christine: 13:51 (75)
Kara: 21:43
Chris T: 21:43

Click here to read all about the PA/MD/DE Sectionals!


The LuluLemon ladies from the boutique in Wayne came out to CrossFit KoP for 9:30AM CrossFit class!
*Donkey is also featured in this photo, a soon to be LuluLemon Lady!

"If you haven't checked out the store yet...make sure to get there this week!"

W.O.D. 3.15.10

Overhead Squat


WOD #2 from the recent PA/MD/DE sectional qualifier

In 10 minutes as many reps as possible of:

500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: "Nicole" style scoring, put the kettlebell down at any point and run 200m.

* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.

The Level 2 class will continue at 7:30PM on Monday nights, I encourage anyone who is thinking about competing for the affiliate team to join us Monday nights for the L2 class. If you have questions about this class and if its for you, please email Aimee at crossfitkop@gmail.com

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young."
Henry Ford

Donkey: 65# (105 w/18#)
Kara: 65# (50 w/ 18# row)
Cate: 140# (85 w/ 200 run)
Sarah W: 100# (40 w/row)
Sarah: 35# (? w/ 18#)
Jackie: 65# (61 w/ 18#)
Justin: 125# (33)
Jim C: 185# (60)
Cindy: 65# (12)
Olan: 115# (49)
Dorothy: 80# (124 w/ 18#)
Steph V: 125# (61)
Liz: 78# (110 w/ 18#)
CC: 95# (113 w/ 18#)
Kathleen: 63# (85 w/ 18#)
Mike V: 135# (102)
Pukie: 135# (120)
Laura: 100# (159)
Rob: 115# (84)
Justin New Hope: 185# (114)
Jason: 215# (124)
Joe: 205# (24)
Mel: 55# (69 w/ 18#)
Jeff: 125# (103)
Henry: 95# (35 w/ 18#)
Miranda: 105# (140)
Jen S: 95# (80)
Vincent: form (75+ w/ 18#)
Katie: 35# (27 w/ 18#)
JZ: 115# (71)

Thank you:
To all the athletes who competed on Saturday at the DE/MD/PA sectionals at CrossFit King of Prussia...CONGRATULATIONS!! We are so proud of everyone, especially our CrossFit KoP Athletes who competed and our ladies who qualified to get to Regionals in Ohio-Jen, Kerry, Nikki and Aimee. The box was packed and the energy high; each event was INTENSE.

To the volunteers and judges who made the event a success...your dedication to CrossFit and the standards allowed the athletes to compete on an equal playing field and the events to run smoothly!

To the spectators, thanks for cheering for the athletes and enduring a long day!

To Tanya and Josh; great WODs and execution of a well planned, efficient event!

To Mom and Dad...words cannot describe the contribution to the box and help you provide to EVERYONE! Thank you!




"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character."
-T. Alan Armstrong


Mom working hard to perfect the push press during the Filthy Fifty with her personal coach in the background!

W.O.D. 3.14.10

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 10.16.09)

Daylight savings begins today...Spring forward an hour!

Acceptance of what has happened is the first step to overcoming the consequences of any misfortune.
-William James

Jerry: 43:11
Deb: 39:58
Sam B: 25:45
Jenny: 32:14
Pukie: 36:01 (x5 Pukie)
Mike V: 30:22

Tom: 34:03
Mom: 34:34
Darlene: 33:57
Roger: 37:58
Kristen: 49:29
Kim S: 30:12
Christine: 36:37
Hannah: 37:57
Cate: 29:57


W.O.D. 3.13.10
NO regularly scheduled CLASSES today.

CrossFit KoP is hosting the PA/MD/DE Sectionals.

Spectators are welcome, cost is $25.00. Kids under 12 are FREE.


7:30-8:30am - Athlete Registration
8:00am - Spectator Registration Opens
8:30am - Athlete Meeting
8:45am - National Anthem
9:00am - First Heat Begins
6:25pm - Final Heat Ends
6:45pm (approx.) - Awards


CrossFit KoP (200 Dekalb St. Bridgeport, PA 19405)

...to all the athletes especially my crew from CFKoP:
Jen, Kim, Nikki, Kerry, Mike, Sam, Tim, Chris, Paul, John and Kit!
Get out there, kick butt and take names...3.2.1...GO!

If you want to be incrementally better: Be competitive.

If you want to be exponentially better: Be cooperative.


Two CrossFit KoP Birthdays in one day....who are they???

Happy Birthday Meighan and Chris!!

W.O.D. 3.12.10

Five rounds for time of:
15 foot climb, 1 ascent
5 handstand push-ups
One Legged Squat, 20 reps (10R/10L)

There is NO 6:30 PM CrossFit class today.
Judith Gabriel Massage therapist will be at CFKoP on Sunday March 14th.

“A competitor will find a way to win. Competitors take bad breaks and use them to drive themselves just that much harder. Quitters take bad breaks and use them as reasons to give up. It's all a matter of pride.”
-Nancy Lopez

Kathleen: 25:27
Jen S: 29:18
Kara: 22:31
Kevin M: 18:21
Jenny: 21:43
Kim S: 17:14
Donkey: 19:21
Olan: 17:15
Dorothy: 18:03
Mike V: 15:08
Ian: 17:33
Laura: 11:04
Jim C: 15:45
Sam B: 10:13
Miranda: 18:04
Steph: 16:21
Vincent: 14:27
Jay S: 16:56
WW: 17:13
Brendan: 14:58
Todd: 15:14
Rod: 16:51


Charlie-Box Squat

Cute CrossFit KoP Kids!

W.O.D. 3.11.10

Split Jerk

Box Squat

Box Squat, Dave Tate [wmv][mov]
Box Squat Pt II, Dave Tate [wmv][mov]


If you want to shrink something,
you must first allow it to expand.
If you want to get rid of something,
you must first allow it to flourish.
If you want to take something,
you must first allow it to be given.
This is called the subtle perception
of the way things are.

The soft overcomes the hard.
The slow overcomes the fast.
Let your workings remain a mystery.
Just show people the results.

Lao Tzu : Chinese philosopher & mystic, founder of Taoism

Results: (SJ/BS)
Laura 105/100
Jen S. 75/130
SAZ 85/45
Kara 70/75
Charlie 165/190
Donkey 83/63
The Pennsylvania/Maryland/Delaware Sectional WODs have been announced. The following information comes straight from 2009 CrossFit Games Champion Tanya Wagner herself.

WOD 1 (Indoor)

As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)

* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk...)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.

WOD 1 movement standards are the same as the Utah/Nevada sectional... [wmv] [mov]

WOD 2 (Outdoor)

In 10 minutes as many reps as possible of:

500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: "Nicole" style scoring, put the kettlebell down at any point and run 200m.

* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.

WOD 2 Standards Video ... [wmv] [mov]

WOD 3 (Indoor)

As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)

Row 1000m - This is only done once to start the heat.


20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups

* Double Unders - 2 Swings per jump, some jump ropes will be available, we recommend bringing your own rope to use.
* Wall Balls - Full depth hip crease below knee and entire ball must hit above 10'/8' target line and hit the wall.
* Ring Push-ups (fixed height with bumper plate under athlete) chest to plate vest/chest must touch plate at the bottom and arms must be fully locked out before a knee can come down for rep to count. The rings must stay over the plate during the entire duration of the pushup for the rep to count (arm width does not matter, however the rings cannot go in front of or behind the plate).
* Pull-ups - Arms at full extension and chin must clear over the bar, touching the bar is no good, must be over the height of the bar for rep to count.
* Scoring on this event is on every rep after the 1k row
* Scaling is wearing no vest, score won't count. Just need 1 rep with vest to be in contention.

WOD 3 Standards Video ... [wmv] [mov]


March 13th - CrossFit KoP (200 Dekalb St. Bridgeport, PA 19405)

7:30-8:30am - Athlete Registration
8:00am - Spectator Registration Opens
8:30am - Athlete Meeting
8:45am - National Anthem
9:00am - First Heat Begins
6:25pm - Final Heat Ends
6:45pm (approx.) - Awards


W.O.D. 3.10.10

12 Deadlift(275/185)
40 Wall Ball
9 Deadlift
30 Wall Ball
6 Deadlift
20 Wall Ball
3 Deadlift
10 Wall Ball

“Age wrinkles the body. Quitting wrinkles the soul.”
-Douglass MacArthur

Joe: 17:23
Pukie: 7:47
Jay E: 10:08
Hannah: 9:07
Jim C: 13:23
Mike F: 11:53
Jerry: 15:49
Joe D: 14:40
Charlie: 11:27
Mike V: 9:40

Jay S: 9:33
Todd: 11:27
WW: 11:56
CC: 8:38
Justin: 13:31
Brendan: 9:03
Alex: 13:13
Kelly: 11:34
Patti: 11:11
Melanie: 11:50
Christine: 11:44
Laura: 10:58
Sarah: 11:27
Kim S: 12:12
Jen S: 14:40
SAZ: 14:49
Kara: 9:23
Donkey: 10:08
Deb: 9:05
Dorothy: 16:41
Kristen: 15:15
Kevin M: 12:01
Olan: 13:54
JZ: 15:26
Ian: 15:28


Who is in?
CrossFit Softball...starting in April?
Contact Steph R. at s_rudolph@live.com for more details or post to comments.

W.O.D. 3.9.10

200m Sand bag sprint (70#/35#)

3 Rounds of:
10 Burpees
20 Push Press (95#/135#)
30 Double Unders

200m Sandbag sprint (70#/35#)

It's Exercise in Disguise
Proof is in the Numbers

Be beautiful if you can, Wise if you want to... But be respected--that is essential.
-Anna Gould

Rx Results:
Cate 16:58
Mike F. 23:57
Sam B. 23:40
Olan 31:24
Shawn 21:40
Jim C. 28:04
Hannah 25:22
Tim M. 24:49
Pukie 20:58
Mike V. 17:28

Scale Results:
Kevin M. 18:36
Chris T. 19:57
Steph R. 24:24
Kim S. 14:23
Gina 25:42
Granny 11:57
Nikki 12:48
Tim G. 29:05
Liz 21:43
Patti 21:20
Chris P. 17:23
JZ 24:20
Gary 25:31
Miranda 24:10
Maureen 21:12
Christine 18:46
Kathleen 25:58
Victor 25:31
Flounder 17:34
Jen S. 20:15
Laura 16:23
Roger 15:34
Tim P. 12:32