4.30.2010


Patti and Tim G. visit CrossFit Las Vegas!!!

W.O.D. 5.1.10

3 Rounds for time of:
400M Run
25 Wallballs (14#/20#) to a 9/10ft target
25 Push-ups
1 Rope Climb

Read:
"Blame It on Mr. Rogers: Why Young Adults Feel So Entitled" by Jeffrey Zaslow, The Wall Street Journal.
and
You've come a long way baby by Cindy Handler

Community Notes:
There will be NO kids class this Sunday 5/2 or next Sunday 5/9, my apologies to the little CrossFitters. We will be offering the 4:45PM Tuesday class for the 3-6 year olds.

Quote:
"Truth is the daughter of time, not of authority."
- Francis Bacon

Results:
Rx
Sam: 13:20
Plentus: 13:49
Tom: 21:46
Olan: 18:30
Roger: 21:55
Jim C: 21:22
Steve G: 14:36
Joe A: 30:08

Scale
Han: 20:55
Melanie: 22:09
Ditty: 26:56 (1st rope climb!)
Rob Ph: 20:44
WW: 23:23 (1st rope climb!)
Donkey: 25:37

4.29.2010


Focus and Determination in the squat.

W.O.D. 4.30.10

Back Squat
5-5-5-5-5

Quote:
"The 5 Ss of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
-Ken Doherty

Results:
Barb: 105
Mike V: 245
SAZ: 115
Teamari: 75
Cate: 205
Grans: 145
Brian R: 185
JZ: 225
Olan: 225
Dorothy: 115
Gary: 235
Nikki: 165
Kerry: 115 form
Brian M: 225
Jay E: 365
Jay S: 205
Kathleen: 105
Todd: 235
CC: 125
Pukie: 335
Joe A: 335
Steve G: 265
Kit: 230
Laura: form
Vincent: 260

4.28.2010


W.O.D. 4.29.10


6 Sets of 6 Reps of the following complex:
Power Snatch
Overhead Squat
Snatch Push-Press
Snatch Balance

This complex is done “Bear” style where each rep must be touch and go on the ground with no resting on the ground. Rest as needed between sets, with the goal of hitting max weight in set 4 or 5.


Quote:

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

-Unknown


Results:
Kara 45
Chris T. 50
Jen S. 53
Grans 68
Kim S. 55
Jeff 85
Kim J. 35
Kristen 55
Dara ?
Jaime 50
Dave 63
Deb 55
Jim C. 95
Mike M. 115
Scott 55

4.27.2010


W.O.D. 4.28.10

In memory of Amanda Miller July 16, 1985 - April 23, 2010

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Video:
Will's Wisdom

Quote:
"The brave die never, though they sleep in dust:
Their courage nerves a thousand living men."
~Minot J. Savage

Results:
Rx
Plentus: 11:09
Tim P: 11:40
Mike V: 16:32
Aimee: 18:22
Jason: 20:26

Scale
Jen S: 21:55
SAZ: 29:36
Jaime: 26:16
Kim J: 17:23
Kara: 19:47
Seth: 26:02
Andy: 20:36
Donkey: 21:31
Rob Ph: 17:04
Dorothy: 18:19
Teamari: 17:59
Meighan: 15:14
Brian R: 21:31
Mel: 19:56
Jeff: 17:18
Kelly: 17:23
Kim G: 14:16
Vincent: 19:30
Miranda: 21:57
Todd: 19:32
Han: 21:09
Jay S: 23:47
CC: 20:08
Kathleen: 22:34
Laura: 14:48
Jim C: 23:34
Rob: 19:03
Pukiex2: 24:18
WW: 19:19

Fragile life, Small world, Big community.

When things happen in the CrossFit community they often resonate world wide...a quick click on the main page and BOOM, the world knows what is going on. Often we may not know the individual or hero or persons face that is posted but it makes an impact on us. It may either impact us on a small scale or big scale, negatively or positively. And sometimes we know exactly who is in the spotlight...for good or bad.

Last night I clicked on the Main Page to find Amanda Millers picture...this Amanda Miller July 16, 1985 - April 23, 2010. WOW, this was a girl who I competed against in Virgina last year who we fondly called, "Pistols" because of the tattoos on her abdomen. I watched her fight hard in Aromas and I even bought her a beer after the events. She was one of the ladies I was looking forward to watching at Regionals!!

I scanned her blog last night and it was heart rendering. An incredible battle against a nasty disease, Melanoma. She competed at last years CrossFit games in July as one of the fittest women in the country and shortly after she was diagnosed with cancer.

When looking at Amanda, you saw a fierce and determined woman. You would have thought she was invincible to anything. I see this in many of our athletes. It's like that feeling you had as a child, thinking you are invincible to anything. Cherish life and know that you are not invincible, make every day matter more than the one before!

Life is fragile. Seize the day and make sure to let your family and friends know how much they mean to you. To endure what she did with a smile is heroic. CrossFit lost a valuable member of the community on April 23rd. Tomorrow we will do the WOD posted on the mainpage today in honor of "Pistols".

4.26.2010


Look who's moving, NO it's not us, don't get alarmed! Our friends at CrossFit Delaware Valley are moving to Broomall in May 2010! If you have friends or relatives in the area make sure to let them know.

W.O.D. 4.27.10

courtesy of CrossFit Del Val

Strength
Bench Press
3-3-3-3-3

Metcon
5 Rounds of:
Box Jumps - one minute
Rest - 30 seconds

'Rest' periods must be spent in a handstand hold

Quote:
"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible."

-Author Unknown

Results:
Deb: 125/92
Barb: 75/113
Chris T: 75/97
Kara: 75/94
Steph R: 95/116
Donkey: 90/115
Jerry: 255/103
Kerry: 115/106
Rob Ph: 195/87
Seth: 150/88
Kristen: 70/73
Joanna: 65/109
Miranda: 85/90
Dorothy: 110/87
Olan: 205/113
Max: 245/74
Cindy: 90/87
Gary: 175/65
Han: 120/92
Fish: 145/106
Maxie: 63/86+x
Jay S: 145/79
Rob: 205/96
Jay E: 275x2/64
Sam: 255x2/93
CC: 113x2/ 99
Pukie: 295x2/85

Photo:


4.25.2010


Mel overhead.

Elyse joins us from Tampa.


Donkey's Double Under battle wounds!

W.O.D. 4.26.10

The triplet from the North Central Regional

The Triplet
Three rounds for time of:
500 meter Row
12 Overhead squats (115 / 75 lbs)
50 Double-unders

Rowing:
Jason and I gained A LOT of knowledge this weekend at the Concept 2 Rowing Certification. We will be spending some time in the beginning of each class reviewing technique and perfecting form.


Video:

The CrossFit Games are going to LA this year!
Announcing the 2010 CrossFit Games! - video [wmv] [mov]

No Sugar/Zone/Paleo/Primal Month:
The month is coming to a close as we are in the last week of the challenge. How is it going? or is it? Did you give up? Going strong? How about those of you who have made it a lifestyle, any words of wisdom, things you have gone back to or kept out of your diet?

I have heard some great success stories from members. If you are one of them, feel free to post to comments on your successes or trials and tribulations.

Remember, if you recorded daily food entries in your journal please turn them in on 5/1. I will review and we should have our winner by mid May!

More info:
Click here to get the information from the Nutrition talk with Chris Plentus.

Quote:
"Show me a man who never failed and I'll show you a man who never tried anything hard enough."
-Allen Waimsley

Results:
Rx:
Grans 17:07
Jim C. 21:44
Rob 17:34
Mike V. 15:23
Laura 17:33
Pukie (x1) 21:46
Aimee 11:47
Jason 13:00
Swine 12:20
Kerry 15:03
Miranda 19:43

Scale:
CC 25:04 53#
Kathleen 21:28 45#
Jerry 21:58 75#
Donkey 35:36 45#
Justin 28:43 35#
Olan 25:05 95#
JZ 18:34 95#
Brian R. 24:42 75#
WW ouchie
Plentus 12:16 45#KB
Kara 23:25 35#
Kristen 25:00 50#
Elyse 26:07 53#
Sarah 24:56 70#
Dave 27:20 53#
Cate 16:57 75#
Kim S. 19:33 55#
Darlene 20:14 35#
Lori 23:40 35#
Rachael 21:20 45#
Ditty ???? 55#
Melanie 24:20 45/50#
Tim G. 21:20 75#
Patti 17:56 35#
Kelly 16:34 33#
Liz 19:13 45#

4.24.2010

W.O.D. 4.25.10

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

Go for a new 1RM and PR!!!

Quote:
“Winners compare their achievements with their goals, while losers compare their achievements with those of other people”
-Nido Qubein

Results:
Deb: 185
Shawn: 295 stopped
Liz: 165
Mel: 165c 175s
Todd: 375
Ditty: 180
Roger: 265
P: 385x2
Joe D: 405
Kristen: 185

4.23.2010


What shoes do you prefer when CrossFitting?


W.O.D. 4.24.10

Three rounds for time of:
135#/95# pound Hang power cleans, 15 reps
15 Burpees

Video:
Dave Lipson - 2:57 on today's WOD - video [wmv] [mov]

Recipe:
Miranda's Banana Paleo Pancakes

Quotes:

"Age shouldn't affect you. It's just like the size of your shoes - they don't determine how you live your life! You're either marvellous or you're boring, regardless of your age."
-Steven Morrissey

Results:
RX Results:
Jim C 11:03
Jay 9:19

Scale:
Cate 8:16 @95#, Paralette Burpees
CC 9:24 @53#
Seth P 9:55 @105#
Jeff 8:27 115#
Todd 8:27 115#
Roger 10:03 95#
Panos 6:30 @115#
Donkey 10:34 @65#
Ditty 12:26 @73#
Laura 7:02 @85#

4.22.2010

W.O.D. 4.23.10

A Team WOD:
4 athletes constitute a team
AMRAP in 20 min:
Station 1: Sumo Deadlift High Pull (55#/75#)
Station 2: Box Jumps (21"/25")
Station 3: Med Ball Clean (14#/20#)
Run 200m

All athletes begin at the same time and switch when the runner returns. When the runner comes back in, he/she goes to Station 1 (SDLHP) and everyone goes to the next station (SDLHP goes to Box Jumps, Box Jumps go to Med Ball Clean, Med Ball clean goes to the run).

Scoring: There will be an information exchange at each station, you will pass the number of reps to the next teammate. The final score will be the total # of reps (sum of SDLHP, Box Jumps, and Med Ball Clean), team with the highest # wins.

View:
If you missed the link in comments yesterday, our own Pukie Z was featured on the Affiliate Blog. Click here to check it out!

Quote:
"Coming together is a beginning. Keeping together is progress.
Working together is success."
Henry Ford

Results:
Jaime/SAZ/Grans: 544
Deb/Seth/Aimee: 613
Tim M/Barb/Kathleen/Mel: 702
JZ/Olan/Kim S/Dorothy: 908
Han/Jeff/Brian R/Gina: 681
The Bloods: Swine/Jen/Ditty/Plentus: 852
The Cryps: Timmy/Jim C/Mike F: 572
Halloween: Vincent/Laura/Miranda: 539
Liz/Rob/Joe: 526
Kit/Jerry/Kerry/Shawn: 929

4.21.2010


Jim, Andy and Dave sprinting it in!

W.O.D. 2.22.10

5 Rounds for time of:
400M Run
Rest 3 minutes

Assistance Work:
2 Rounds:
25 GHD Back Extensions
25 GHD Sit-ups


Read:
7 things you can do for Earth day that matter

A guide to buying Fresh Fruits and Vegetables

Community Notes:
Today is the day, our FREE Nutrition Workshop with Chris Plentus will be tonight at CrossFit KoP. The portion from 5-6PM will be a basic overview of nutrition (for those of you starting out on your journey). "Beginner: Zone, Paleo, and other Basics." The second portion of the session will occur from 6-7PM for the Nutrition GEEK in everyone (a tad more advanced). "Advanced: Pre and Post Workout; Refining Your Food."

You are welcome to come to either, but the Beginner will be more educational and the Advanced will be more FAQ and discussion. This will be FREE for members and non members!


If you plan on attending the "beginner" session please click here and print out this information.

Quote:
"Earth provides enough to satisfy every man's need, but not every man's greed."
~ Mohandas K. Gandhi

Results:
Plentus: 1:07/1:18/1:26/1:25/1:24
Scott: 1:39/1:40/1:44/1:49/1:42
Grans: 1:31/1:30/1:30/1:30/1:28
Nicol: 1:34/1:33/1:33/1:31/1:32
Chris T: 2:15/2:13/2:24/2:19/2:15
Kara: 2:31/2:29/2:36/2:34/2:29
Andy: 1:39/1:37/1:39/1:48/1:50
Dave: 1:43/2:10/2:10/2:18/2:11
Barb: 2:04/2:02/1:51/1:52/1:55
Jim C: 1:38/1:37/1:39/1:46/1:43
Teamari: 3:27/3:47/3:33/4:26/4:12
Donkey: 2:08/2:15/2:18/2:24/2:10
Kristen: 2:01/2:01/2:06/2:12/2:14

4.20.2010

W.O.D. 4.21.10
Skill:
Snatch Balance

Advanced:
Ten rounds for time of
3 Weighted Pull-ups, 45/25 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Intermediate:*
Ten rounds for time of
3 Strict Pull-ups
5 Kipping Pull-ups
7 Burpees

* scaling with the bands is allowed!


Community Note:
There will be NO CrossFit Kids class this Sunday at 11am, I will be conducting the Warm-up for the March for Babies walk.

Quote:
Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given, than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible it temporary.

Impossible is nothing.

Results:
Intermediate Rx:

Nikki 11:43
Mike F. 18:08
Jeff 13:49
Jen S. 15:31
Grans 14:46
Laura 17:26
Olan 21:32
Jim C. 17:35

Intermediate Scale:

Kathleen 12:58
Donkey 18:38
CC 18:50
Maura 14:14
Jay S. 16:50
Tom 16:43
Trish 14:47
Kelly 17:33
Katie 18:46
Deb 20:43
Kara 16:16
Dorothy 15:49
Brian R. 15:29
Brendan 14:56
Joanna 13:46
Miranda 19:25
Patti 18:48
Brian M. 18:20
Andy 17:44
Vincent 16:18
Tim G. 23:47
Mel 15:29
Hannah 15:23


Let's start getting excited about this GREAT fundraiser!

Just in...a few NEW notes regarding the Beat the Streets fundraiser on Saturday 5/15 at 8AM @ CrossFit King of Prussia.

Donations:
Donations of any quantity are welcome and will allow you to participate in the event. Unfortunately, Steve's Club currently does not offer a "registration site" (similar to the Fight Gone Bad sites many of you used last year), so we suggest that teams/individuals ask for donations as cash or checks (checks can made payable to CrossFit King of Prussia and it will then be rolled up into a larger donation to be paid directly to "Steve's Club"). Our goal as an affiliate is to raise $1K to to sponsor an athlete!

More Info:
Click here to read the previously published information.

Team registration form:
Beat the Streets Registration Form

Post to comments or sign up at the box if you are in for the WOD!

The WOD:
Team WOD competition - 4 athletes constitute a team (must have at least 1 female athlete).
AMRAP 15 min:
Station 1: Burpees
Station 2: KB Swings
Station 3: Pullups (chest to bar)
Run 200m

All athletes begin at the same time and switch when the runner returns. When the runner comes back in, he/she goes to Station 1 (Burpees) and everyone goes to the next station (Burpees goes to KB Swings, KB Swings go to Pullups, Pullups go to the run).

Scoring: Count total # of reps (sum of Burpees, KB Swings, and Pullups), team with the highest # wins.

4.19.2010


Pukie Z. farmers walk, with tires!!

Jay E. 175# Atlas Stone

Mike V. farmers walk, barbell style!


Seth, Andy, Jay and Tim G. ground to shoulder stones!
(but what are JZ and Plentus doing in the background? a new dance?)


W.O.D. 4.20.10
Push Press
3-3-3-3-3


Atlas Stone Wall Ball Medley
3 Rounds not for time:
5 Ground to Shoulder Atlas Stones (90#/150#)
15 Wall Balls (14#/20#)
200M Farmers Walk (35#/55#)

Community Notes:
This Thursday April 22nd, we will host a free nutrition Workshop with Chris Plentus. The portion from 5-6PM will be a basic overview of nutrition (for those of you starting out on your journey). "Beginner: Zone, Paleo, and other Basics." The second portion of the session will occur from 6-7PM for the Nutrition GEEK in everyone (a tad more advanced). "Advanced: Pre and Post Workout; Refining Your Food." You are welcome to come to either, but the Beginner will be more educational and the Advanced will be more FAQ and discussion. This will be FREE for members and non members!

Quote:
"Competition is the spice of sports;
but if you make spice the whole meal you'll be sick."
-George Leonard

Results:
Kim 85
Olan 150
Chris T 83
Kara 73
Mike V 195x2
Jen S 115x2
Teamari 65
Hannah 135
Jay E 205
Tim G 125
Max 125
Andy 125
Seth 115
Pukie 215
Mike B 215x1
Flounder 95
Roger 125
Cindy 95
Ellie 80

4.18.2010


Plentus and Ditty get engaged!!
Congratulations!
Click here to hear Kristin tell you how it happened!


W.O.D. 4.19.10
"Elizabeth"
21-15-9
Squat Cleans (135#/95#)
Ring Dips
(compare to 12.29.09)


Beat the Streets Fundraiser:
Start getting your teams (of 4 athletes) together!!!!
We will have a sign up sheet for teams this week. As a gym we need to raise 1K to sponsor an athlete from Steve's Club. If we raise 2K we can sponsor two athletes, etc. The event will happen on Saturday, May 15th at 8am at CrossFit KoP. Please encourage your friends to participate and family to come out to watch. Click here to read more about the event. Shortly, we should have information about a website where donations can be placed or you are welcome to donate at the box.

Quote:
"The winners in life think constantly in terms of
I can, I will, and I am.
Losers, on the other hand,
concentrate their waking thoughts on
what they should have or would have done, or what they can't do."
-Dennis Waitley

Results:
Rx
P: 9:28
Aim: 9:32
Nikki: 12:06
Pukie x1: 15:17
Rob: 14:56
Mike V: 9:22
Shawn: 16:43

Scale
Dave: 20:24 (65#)
Chris T: 16:05 (63#)
Kara: 15:34 (63#)
Cate: 14:50 (95#)
Sarah: 17:09 (80#)
Kim J: 19:00 (65#)
Barb: 14:07 (45#)
Seth: 18:09 (65#)
Olan: 14:41 (105#)
Dorothy: 15:53 (65#)
JZ: 16:20 (115#)
Brian R: 12:54 (75#)
Joanna: 15:10 (22#)
Jim C: 19:54 (135#)
Donkey: 18:28 (65#)
Brian: 20:55 (115#)
Miranda: 16:28 (95#)
Ditty: 22:11 (63#)
Kathleen: 15:57 (55#)
CC: 16:06 (65#)
Liz: 20:00 (63#)
Laura: 15:23 (83/78#)
Justin W: 16:44 (45#)
Kerry: 5:56 (ouchie subs)

4.17.2010

STRONG SQUATTING LADIES!
Pucker up Jaime!

Mel contemplating the Squat.

Get some Kim!


Ellie fighting for a little more depth.


W.O.D. 4.18.10
Back Squat
5-5-5-5-5

then

Metcon for time:
5 Dumbbell burpees*
50 sit-ups
10 Dumbbell burpees
40 sit-ups
15 Dumbbell burpees
30 sit-ups
20 Dumbbell burpees
20 sit-ups

*With the jump on the DB burpee, the DBs will stay at your side. Scale weight of DB according to level and ability.

Video:
Rob Orlando does the Bear with 200lbs - video [wmv] [mov]

Community Food:
Pa-LE-O Potluck Recipes

Quote:
"We generally make too much of winning.
Let's face it, someone always has to win;
that is the nature of competition.
But the mere fact of winning doesn't make you great."
-Wilt Chamberlain

Results:

(BS/Time/DB#)
Tom 245x10/13:11/50#
Deb 130x4/9:59/30#
Cindy 145/12:41/25#
Jeff 175/11:05/40#
Ellie 110/12:41/25#
Kim S. 115/10:50/20#
Jay S. 205/14:25/145#
Joe D. 225/15:32/135#
Jim C. 225/14:14/50#
Mel 120/12:09/25#
Darlene 65/13:41/20#
Jaime 83/13:27/30#
Alex 75/12:46/30#
SAZ 80/16:34/25#

4.16.2010

W.O.D. 4.17.10

3 Rounds for time of:
30 Push Press (65#/95)
30 KB Swings
30 Pistols (single leg squats 15L/15R)

Recipe:
Paleo Candy Bars

Quote:
"I learned that the only way
you are going to get anywhere in life is to work hard at it.
Whether you're a musician, a writer, an athlete or a businessman,
there is no getting around it.
If you do, you'll win--if you don't, you won't."
-Bruce Jenner

Results:
Roger (75/35) 24:00
Kevin (95/55) 26:49
Olan (95/55) 27:59
Seth (75/55->45) 26:30
Sam (95/70) 24:56 (sub KTE)
Kristen (53/35) 28:33
Cate (65/35) 13:42 (sub squats)
Panos (75/55) 17:10

Ellie (45/26.5) 28:03
Joe A (95/55) 26:09
Justin W (65->53/35) 29:16

4.15.2010


W.O.D. 4.16.10

"McGhee"
Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 25/21 inch box

OR

1/2 "McGhee"
Complete as many rounds in 15 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 25/21 inch box

**Deadlift will be scaled to level and ability.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Video:
"McGhee" by CrossFit Again Faster - video [wmv] [mov]

Read:
Robb Wolf Paleolithic wrap up by Chris Plentus
Training for a race, not by running by Chris Plentus
A quick guide to Bacon by Mark Sisson

Quote:
"Sports ideally teach discipline and commitment.
They challenge you and build character for everything you do in life."
-Howie Long

Results:
Rx Plus
Tim M. 315# 9

McGhee Rx
Plentus 17
Mike F. 12
Jim C. 10
Swine 10
Jay E. 9
Joe A. 11

McGhee Scaled
Trish 13
Olan 13
Dorothy 14
Alex 13
Vincent 7
Jane 15
Tim G. 10
Todd 15
Miranda 11
Melanie 14
Jen S. 8
Ditty 9
Kathleen 13
Hannah 17
Grans 13
Sam B. 11
Kerry 10

1/2 McGhee
SAZ 4
Lauren 6
Teamari 3
Brian 9
Barb 9
Andy 7
JZ 7
Nikki 6
Laura 5
Rob 6

Photos:

Sam and Rob.


Ditty and Jen S.


Kathleen, Jane and Miranda.


Plentus.


WHAT: CrossFit KoP will be participating in and hosting the "Beat the Streets" Fundraiser this year.

WHEN: Join us at 8:00AM on Saturday, May 15th, as CrossFit Affiliates and individuals across the country compete in a "Beat The Streets" Fundraiser WOD to support the Steve's Club National Program, a 501(c)(3) non-profit organization for at-risk youth fitness.

WHO: Teams of 4 (any age or level) will compete against other teams across the country. For every $1k raised, Affiliates can sponsor an at-risk athlete for an entire year. All donations go directly to the gyms that will train specific kids and teens in tough neighborhoods to get them off the streets and into CrossFit.

WOD:
AMRAP 15 min:
Station 1: Burpees
Station 2: KB Swings
Station 3: Pullups (chest to bar)
Run 200m

All athletes begin at the same time and switch when the runner returns. When the runner comes back in, he/she goes to Station 1 (Burpees) and everyone goes to the next station (Burpees goes to KB Swings, KB Swings go to Pullups, Pullups go to the run).

SCORING: Count total # of reps (sum of Burpees, KB Swings, and Pullups), team with the highest # wins.

SCALING: For KB swings, there will be a men's weight (1.5 pood/24kg/53lbs) and a women's weight (1 pood/16kg/36lbs). KB swings can be done with dumbbells if necessary. Scaling for youth teams should be determined by the local hosts.

STANDARDS: KB swing - bottom of the KB must face the ceiling, judges should be able to see the athlete's ears. Burpees - athlete must touch their chest to the floor on each rep, how they get down/up is up to them (no pushup is required), and must clap overhead at the top as they jump (should be able to see their ears). Pullup (chest to bar) - athlete can do whatever type of pullup they like, as long as their chest (just below clavicle).

TRANSITIONS: Athletes can only switch stations once they get a high-five from their teammate (prevents athletes from leaving early). During the high-five, the athlete that has just finished at that station will give the arriving athlete the "count" of what they are up to. For example, Athlete A is on burpees, and when Athlete D comes in from the run, Athlete A has done 20 burpees and tells Athlete D "20" and Athlete D begins counting with 21 (this is easier than trying to add it all up at the end).

TEAM DETAILS: Teams must have at least 1 female athlete. We can enter as many teams as we want, but our goal as an Affiliate is to raises $1k (total) to Sponsor an Athlete. Non-affiliated teams and cross-affiliate teams are allowed and encouraged, but are asked to shoot for the $1k target. If a team or Affiliate raise less than $1k, they can still compete and donate whatever possible to Steve's Club.
Teams can have kids/teens as athletes on their team (it's up to the host or team to scale the weights appropriately for that athlete). Youth teams (18yrs and younger) are encouraged, with no fundraising requirement to compete.

PRIZES:
1st place - 3 months supply of PaleoKits = $450 Value (Package of 25 Large PaleoKits sent each month)
2nd place - 2 months supply of PaleoKits = $300 Value (Package of 25 Large PaleoKits sent each month)
3rd place - 1 months supply of PaleoKits = $150 Value (Package of 25 Large PaleoKits sent each month)

4.14.2010


Paleo Potluck

When: This Friday April 16th, immediately following the 6:30PM class... about 7:30PM!

What: Everyone should bring their favorite Paleo/Whole9/Zone/Whatever Dish with a recipe card indicating what the ingredients are so people can pick and choose what they want to try. At the end of the night we will collect the recipe cards and put them into an email to send to everyone. Make sure to include your email on the back of the Recipe card as well! Booze is welcome, but will not be supplied.

Where: Donkey's house- Directions at the box.

Who:
Everyone is welcome, as long as you bring PALEO FOOD!
BREAKFAST!
Start with 1/4 cup of very good (no additives salsa) in a oiled ramekin. Add an egg and bake for 20 minutes in a preheated 350 degree oven. An easy Eileen creation.

C.C.'s breakfast on the Go!

Lyons Breakfast.

W.O.D. 4.15.10
Shoulder Press
5-5-5-5-5

Cash out:
2 Rounds for time of:
25 Good Mornings (95#/135# or scale to level and ability)
25 Knees 2 Elbows
1 Rope Climb


Read:
On Ingesting KFC’s New Product, the “Double Down”
What are your thoughts on the Double Down????

Quote:
"I've always made a total effort,
even when the odds seemed entirely against me.
I never quit trying;
I never felt that I didn't have a chance to win."
-Arnold Palmer
Results:
Ellie 45/?
Scott 85/24:48
Todd 90/9:17 Rx
Kara 53#/?
Jane 60/5:38
Andy 95/7:40
Chris T. 65x4/8:00
Dave 85/8:33
Sam B. 155/4:51

4.13.2010


Jack Lalanne-Sugarholics
...
a man way before his time!


W.O.D. 4.14.10

7 Rounds for time of:
200M Run
7 Wall Balls (14/20) all to a 10ft Target
7 Box Jumps (21"/25")
7 Chest to Bar Pull-Ups


Tough Mudder:
If you are missing the Tough Mudder this May and want to participate, there is one coming up later in the year. Click here to check out the Tough Mudder on November 20 and 21nd in Englishtown NJ.

Quote:
"Athletics should reduce stress, not increase it."
-Mark Allen

Results:
Rx-Tra
Swine: 16:30 (20# vest)

Rx
Jeff: 19:30
Olan: 19:00
Nikki: 17:57
Laura: 20:38
Mike B: 18:30
Tim P: 15:09
Shawn: 19:04
Aimee: 16:33
Joe: 23:18

Scale
Kerry: 22:32
Alex: 23:00
Brian: 20:14
Gina: 25:09
Kim J: 24:53
The New Ian: 27:12
Melanie: 21:44
Miranda: 24:30
Jen S: 18:31
Ditty: 25:22
Han: 30:57
Kevin C: 20:58
Andrea: 20:45
Krista: 19:30
Adam: 20:00
Tim M: 24:33
Ajay: 22:54
Mike F: 20:41
SAZ: 26:04
Dorothy: 26:49
Tom: 22:06 (Rx after round 3)
Teamari: 23:10
Kevin: 19:40
Barb: 20:07
Deb: 19:56
Kristen: 25:52
Katie: 24:35
Kelly: 13:30
Trish: 18:40
Joe D: 25:54
Kara: 21:08
CC: 24:50
Maureen: 21:54
Pukie: 20:37

Photos:

off and running...

Meet Kevin

and Brian...


Can you recognize Ian in his new sneaks?

4.12.2010

W.O.D. 4.13.10

Interval Training
:30/:45/1:00

Kettlebell Swings (35#/55#)
Mountain Climbers
DB Thrusters (20#/40#)
Row
Burpees
KB Rack Step Ups (35#/55#)

Video:
Speal v Eric - Heavy snatch balances - video [wmv] [mov]

Quote:
"Everyone has the desire to win,
but only champions have the desire to prepare."
-unknown


4.11.2010

Happy Belated Birthday John!
Your smile is contagious and your humble attitude and camaraderie is unmatched by most!

W.O.D. 4.12.10

Clean High Pull
3-3-3-3

Split Jerk
2-2-2-2

Clean and Jerk
1-1-1-1-1



Robb Wolf's Paleolithic Solution Seminar:
CrossFit Hoboken, NJ

Nutrition:
How are you doing with the challenge? How is your month? What are your thoughts feelings? Do you have any questions?

Plentus, Evan, Laura, Dave and myself had the opportunity to go to Robb Wolf's Paleolithic Solution Seminar in Hoboken, NJ this weekend...it was amazing and we want to share it with you! As previously posted in comments, I think a few of you were interested in having a special "nutrition" session. Plentus and I are willing to organize a "nutrition session" for a small group where specific questions could be fielded. Please post to comments if you are interested and we will organize a date and time.

Recipe:
Have you made the Mexi-Salad yet?
Click here for the recipe.

Photos:
Click here to view some great pictures from Cate and Hannah's baby Shower!

Quote:
"Real education should educate us out of self into something far finer; into a selflessness which links us with all humanity."
Lady Nancy Astor

Results:
Jaime 75
Jerry 185
Kim J. 110
Andy 145
Deb 95
Kara 85
Chris 85
Dave 115
Kristen 83
JZ 125
Darlene 50
Kathleen 55
Cindy 83
Olan 155
Dorothy 90
Shawn 185
Liz 93
Claire 108
Rob 185
Pukie 205
Brendan 150
Maureen 55
Justin W. 40

4.10.2010

The KoP Affiliate TEAM, judges and athletes.
Is Timmy trying to steal the "Plentus" face?

The Competitors.
"or Mike and Tim's Wedding party?"

Deep thoughts from John Warnek:"WTF"


Ditty: Determination Redefined!



Todd: Is this really my body weight or did Jay load this with his body weight??

W.O.D. 4.11.10

Affiliate Team Tryout WOD's.

* YES, we will be having the regular 9:00am/10:00am/11:00am-CF kids classes today. These will be going on during the affiliate team tryouts. This is going to be a GREAT day we are super excited for all the competitors and WODs.
8:00AM) Tabata squats followed by 4 minutes of muscle-ups. You will take your AVERAGE Tabata squat numbers and multiply it by the number of muscle-ups that you can complete in 4 minutes. If you are unable to perform a muscle-up, your score will be your AVERAGE Tabata squat number. In the TABATA, rest will be in any fashion you choose. This workout is 8 minutes in duration.

9:00AM*) Carry your body weight on a barbell 400m for time. You will load a barbell, on the floor, with your body weight and carry it 400m. You can clean it and carry it in a front rack or back rack and you can deadlift it the entire way if you are unable to clean your body weight. There is a 15-minute cap on this workout. For those that do not finish, placement will be determined by distanced traveled.

10:00AM*)Row 1500m, 21 thrusters (75/55#), 21 strict pull-ups (5 MUST be L-pull-ups) for time. There is a 10-minute cap on this workout. For those that do not finish, placement will be determined by those completing the most amount of reps.

Results:
Tom 11:18
CC 12:30
Tim G. ?
Kim S. 11:10
Patti ?
Grans 13:43
Ellie 12:18

11:00AM) 15 consecutive clean and jerks. In this WOD, you will have 10 minutes to determine the highest weight that you can consecutively clean and jerk 15 times. Consecutive means that the barbell must touch and go from the floor. You are allowed to “rest” in the high hang, the front rack, or overhead. The highest weight will determine the winner.

12:00PM) 3 Rounds for time: 10 front squats (200/135#) followed by 90 seconds of double-unders. At the end of the WOD, each double-under performed removes 1 second from your score. There is a 10-minute cap for this workout. For those that do not finish, placement will be determined by repetitions completed.

Quote:
"The power of the human will to compete and the drive to excel beyond the body's normal capabilities is most beautifully demonstrated in the arena of sport."
-Aimee Mullins


Results:
Men/Total Points
John-10
Kit-11
Mike V.-18
Tim P.-19
Plentus-20
Todd-27
Joe A.-33

Women/Total Points
Nikki-8
Aimee-9
Laura-16
Jen S.-16
Ditty-27
Kerry-DNF

The following individuals will be representing CrossFit KoP at the Regional Competition in Logan Ohio on May 7-9th: John, Kit, Mike V, Nikki, Laura and Jen S.

Click here to view more photos of today's activities!

A special thanks to:
Jason for organizing the Affiliate Competition,
The Judges for dedicating their time to the community,
The Athletes for pushing their bodies to the limit,
and to the spectators and family members who were there to cheer for our community.
YOU ALL ROCK!!!


4.09.2010

W.O.D. 4.10.10

"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

(compare to 4.17.09)

Quote:
"Any guy who can maintain a positive attitude without much playing time certainly earns my respect."
-Earvin "Magic" Johnson

Results:
Rx
Jason: 18:02
Jim C: 19:53
Jay E: 11:35
Pukie: 12:09
Cate: 14:35

Scale
Gary: 13:01 (105#)
Ian: 22:00 (115#)
Jeff: 11:40 (115#)
Kim S: 8:41 (53#)
Christine: 16:18 (45#)
Kevin C: 17:42 (135/115#)
Todd: 7:59 (95#)
WW: 17:13 (105#)
Kristen: 18:10 (63#)
Maura: 11:32 (53#)

4.08.2010

A Special Baby Shower for our CrossFit Moms to be!

Congratulations Hannah and Cate!




W.O.D. 4.9.10

"Chelsea"

Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats

(compare to 7.8.10)

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?

Click here to view an early "Chelsea" post on the HQ mainpage.

Read:
Chasing the RX by Chris Plentus

Video:
Highlights from the New York - New Jersey Sectionals by CrossFit Again Faster, - video [wmv] [mov]

Quote:
"Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing happened."
- Winston Churchill

Results:
Rx-tra
Swine: 12/11 (20# vest)
Rob: 8/10 (20# vest)
Sam B: 30+1

Rx
Joe A: 5/10
Mike B: 6/10
Tim M: 3/8
Grans: 22/6
Jeff: 10/15
Olan: 5/11
JZ: 11/11
Mike F: 4/12
Jim C: 4/10
Nikki: 16/10
Brian: 6/15
Kerry: 0/13 (ouchie WOD)
Deb: 3/11

Scale
Han: 1/12
Maura: 5/13
Darlene: 3/15
Dorothy: 3/14
Jane: 3/?
Melanie: 5/16
Vincent: 7/15
Gina: 0/19
Miranda: 2/15
Tim G: 2/13
Steph: 0/10
Kara: 7/13
Jaime: 8/13
Ellie:4/10
Steve: 0/12
Kim J: 0/16
Trish: 0/15
Kathleen: 1/22

4.07.2010




W.O.D. 4.8.10

Event 2 (From East Canada Sectional)

for time:
21-15-9
Deadlift 225/155 lbs
Ring Pull ups (rings to chest)


Cash out:

3 x 20 reps Reverse Hyper
4 Sled Pulls

Community Reminder:
The Affiliate Tryouts will be going on this Sunday, April 11th starting at 8AM. The Athletes are as follows; Kerry, Kit, Mike V, Plentus, Laura, Nikki, Todd, Aimee, Ditty, Jen S., Joe A.,John, Tim P. & Miranda. If you are still considering trying out...Please do (post to comments or email and let us know)! It will be a FUN day at CFKoP! Spectators/family members and friends are welcome. There is still a need for a few more judges, please post to comments if you are available.

WOD order for Sunday:

8:00AM) Tabata
9:00AM*) 400m carry
10:00AM*) row/thruster/L
11:00AM) 15 C/J
12:00PM) FS/DU

*These will be the WODs for the 9am and 10 am classes.

CLICK HERE for the Competitors Schedule for Sunday.

Cool Stats from the CF Games Page:
Here are some statistics from the first round of qualifying events:

* 4,507 athletes participated in 32 sectional qualifiers across the globe from Los Angeles to Sydney. This broke down into 3,151 men and 1,356 women.
* Of these, 3,365 were in the United States (765 in California alone).
* Canada had 466 athletes, while there were 370 in Australia/NZ, and 187 in Europe.
* Just over 1,200 of these athletes qualified to compete in the Regionals, where they will take on the majority of the 150 2009 Games competitors (who will compete in their home Regions).
* Only 90 individual athletes (45 men and 45 women) will make it through Regionals and compete against the top five athletes from the 09 Games for the title of World's Fittest Man and Woman in July.

The Regionals begin on April 30th!!

Read:
Navy Introduces New Fitness, Nutrition Program.

Quote:
"If you love what you do, you won't work a day in your life"
-origin unknown

Results:
Tom 9:51 (225)
Kim S. 8:16 (85)
Laura 10:24 (135)
Kara 8:21 (113)
Ellie 9:24 (63)
Dave 14:28 (125)
Sam B. 10:30 (185)
Donkey 18:12 (155/135/115)
Mel 16:00 (145/115)
Kristen S 11:16 (115)
Katie 9:23 (83)

4.06.2010

W.O.D. 4.7.10

Hang Snatch
5-5-3-3-2-1

then:

Every minute on the minute complete 3 Hang Snatches at 50% of your 1RM, after completion of your 3 Hang Snatches begin toes to bar. The goal is for advanced athletes to complete 100 toes to bar & for intermediate athletes to complete 50 toes to bar, not forgetting each minute on the minute the athlete must begin with 3 Hang Snatches. Your score for the WOD is the total time to complete the indicated reps (either 100/50 Toes to Bar depending on level and ability).

Community Reminder:
Massage Therapy will be available this Sunday, April 11th from 9AM-4PM with Judith Gabriel, massage therapist extraordinaire.

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

Quote:

"Perfection is not attainable, but if we chase perfection we can catch excellence." -Vince Lombardi

Results:
Jason: 165
Steph: 85 (6:57/50)
SAZ: 45 form (9:57/50)
Jerry: 105 form (7:39/50)
Grans: 90 (9:57/100)
Joe D: 95 form (10:00/50)
Trish: 40: (?)
Olan: 105 (9:42/50)
WW: 65 form (9:00/50)
Kim J: 35 KB (7:52/50)
Cindy: 55 (6:50/25)
Aim: 118 (11:49/100)
Newman: 115 (14:58/100)
JZ: 70 (13:30/100)
Dorothy: 63 (9:42/50)
Jane: form (9:58/50)
Plentus: 105 (11:33/100)
Vincent: 105 (10:10/60)
Han: 83 (4:54/50)
Jen S: 70 (8:57/50)
Jeff: 110 (6:47/55)
Laura: 75 (14:51/100)
Ditty: 50 (13:55/50)
Nikki: 103 (10:00/100)
Liz: 55 (8:50/50)
Rob: 115 (8:58/100)
Jay E: 145 (7:53/100)
Alex: 50 (7:12/50)

4.05.2010

Early signs of a phone addiction!


Even when she was young, Aimee was always in the box!


Aimee's grain rebellion started long before she read the Primal Blueprint!


Aimee's first recorded bar muscle-up


How long would you like me to hold this plank?


Happy Birthday Coach Aimee!!!!
32 years ago today, the world was introduced to an incredibly special human being; one that has touched each and every one of our lives. She has celebrated all of our successes so it is only right for us to celebrate her. Her passion for fitness is contagious and her willingness to help each of us meet our most lofty goals is the very foundation upon which CrossFit KoP is built. We thank you for your vision and all that you do to enrich our lives and the lives of those close to our hearts. Happy Birthday Baby!

W.O.D. 4.6.10
2 Rounds for Time:

4 Muscle ups
6 Hand Stand Push-ups
19 GHD Sit-ups
78 Double Unders

4 Cleans (*120#/190#)
6 Front Squats (*120#/190#)
19 GHD Back Extensions
78 Air Squats

*Aimee's body weight

Quote:
"Nothing great has been accomplished in this world without passion"
-Georg Wilhelm Friedrich Hegel

Results:
Rx:
Aimee: 15:51
Plentus: 20:53

Scale:
Nikki: 15:43
Jason: 20:42
Deb: 18:17
Donkey: 21:50
Jaime: 19:30
Kara: 19:22
Chris T: 20:!5
Kristen S: 27:00
Miranda: 24:48
Gary: 28:50
Gunter: 22:51
Gina: 25:52
Brian: 22:28
JZ: 20:58
Mike B: 26:13
Jen S: 25:42
Tim G: 29:35
Steph V: 29:44
Jay S: 29:52
Kerry: Ouchie
Ellie: 23:11
Mike V: 22:!5
Todd: 27:15
Sue: 22:08
Susan: 22:37
Kathleen: 28:11
Fish: 27:43
Pukie*2: 24:58
Shawn: 30:50
Don: 26:42
Mike F: 31:10