W.O.D. 12.1.10

Hang Clean
(aka Hang Squat Clean)


(compare to 1.11.10)

Cash out:
20 Manmakers for time
*scale weight according to level and ability
(we have plenty of NEW dumbbells to go around!)

For Type 2 Diabetes, 2 Types of Training in the New York Times

"Who or What Inspires You?" with Team Rogue, CrossFit Journal preview video [wmv] [mov]

“Nobody can acquire honor by doing what is wrong”
-Thomas Jefferson

Steph 125, 9:03 (25#)
Meghann 115, 7:47 (20#)
Mike S 85, 9:52 (15#)
Jay E 205, 9:23 (50#)
Bekah 93, 7:34 (20#)
Tim G 185, 7:43 (40#)
Denise 83, 7:43@40#
Sarah S 45, 4:53@10
Kara 78, 4:52 @15
Rob P 195, 4:40 @40
Kevin 215, 6:03 @ 40
Cate 145, 4:00 @ 25
JB 65, 6:03
Brie 73, 3:54 @15
Jason 217.5
Karen 100, 6:32 @15
Gabe 135, 6:18 @25
Lindsey 103, 4:40 @15
Brian R 165, 5:52 @35
Tim H 175, 6:16 @30
Mike F 195, 5:37 @40
Aim 135, 5:54 @25
JZ 130, 6:41 @30
Flounder 85 (form), 6:42 (20#)
Jeff 165, 4:19 (30#)
Vincent 165, 3:11 (35#)
Conn 165, 5:00 (30#)
Jess C. ??, 6:00 (15#)
Paul 145, 4:55 (30#)
Sharon ??, 7:02 (20#)

December Community Reminders

Thursday December 2nd we will be hosting a FREE open gym for CrossFit King of Prussia members from 5PM-7PM. We will also be providing body composition analysis if anyone is interested.

Friday December 3rd is CrossFit KOP's Ladies Night Out. We are starting at the Box at 6:30 (BYOB) and heading to Northern Liberties around 8:30-9pm. Everyone (ladies that is) is welcome.

Saturday December 11th we will host our next FREE Yoga class with Tori at 11:00AM.

The Holiday season is here and it's time for CFKoP's Annual Festivus gathering- Get your holiday sweaters ready, it's time to test your feats of strength, gather around the aluminum pole and have some holiday fun. This will be held Thursday December 16th from 5-7pm. Click here to see last year's group photo and WOD!! Bring a covered dish and festive drink and a gift under $5 for the gift exchange, we will do a team WOD and party following the "feats of strength".


CrossFit KoP Individual Competitors from the CF Central East Regionals

W.O.D. 11.30.10

Individual Challenge #4 from the Central East CF Regionals

The Chipper
50 Box Jumps 25"/21"
40 Kettlebell Overhead Swings 55/35kg
30 Burpees with jump over sand bag
20 Sand Bag Cleans from ground to front squat 75/35lbs
10 Dumbbell Shoulder to Overhead 65/40lbs
20 Sand Bag Cleans from ground to front squat 75/35lbs
30 Burpees with jump over sand bag
40 Kettlebell Overhead Swings 55/35kg
50 Box Jumps 25"/21"

*weights and box jumps have been modified from the original to accommodate the equipment we have at CFKoP.

Click here for the ladies results.
Click here for the men's results.


Come what may, all bad fortune is to be conquered by endurance.

Nikki: 17:04
Han: 24:45
Jim C: 35:59
Kevin: 23:54
P: 29:15
Melinda: 31:05
Steph V: 34:38
Deb: 29:02
Aimee: 22:18
Danny 22:20
Sam B. 23:05
Granny 17:15
Mike B. 35:15
Shawn 36:10

Rachael: 33:00 (20/26.5)
Mel: 26:56 (30)
Kathleen: 30:30 (15)
Shoeless: 34:00 (35)
Tim G: 26:22 (45)
Olan: 28:47 (50)
Ditty: 35:16 (25)
Dana: 29:12 (25)
Liz: 27:56 (30)
Denise: 27:43 (25/17")
Jessica: 29:29 (20/17")
Katie: 30:20 (15/17")
Laura: 18:03 (35#)
Jason B: 11:20 (Rx 1/2)
JZ: 33:04 (45/35sb)
Kim G: 33:42 (30/17")
Kristen S: 32:15 (25/17")
Kelly: 23:00 (1/2)
Jeff: 26:00 (45)
Sharon: 46:11 (25/26.5)
Chris: 29:32 (20/26.5)
Dianne: 40:59 (25/26.5)
Brie: 25:48 (20/26.5)
Paul 36:48 (35# db)
Cline 37:45 (26.5/35/25)
Peterson 32:48 (50#,half 35# sb)
Charles 39:35 (45/35/35)
Kristin T. 27:56 (17"/26.5/25)
Ironman 28:13 (35/35/25)
Lisa 32:33 (15 db)
Lance 29:58 (35/45)
Beth 36:23 (35/25)
Howard 32:18 (26.5/35/35)
Chris B. 34:30 (35 db)


W.O.D. 11.29.10


21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups

(compare to 7.7.10)


"My great concern is not whether you have failed, but whether you are content with your failure."
- Abraham Lincoln

P: 7:04
Kev: 11:33

Pat: 8:32 (155/box)
Olan: 14:10 (225/2ab)
Han: 9:57 (155/band)
Aim: 14:04 (155/5)
Sandy: 9:54 (115/wall)
Karen: 7:57 (115/box)
Jackie: 6:56 (135/box)
Dorothy: 9:42 (135/45ab)
Rob Ph: 5:38 (225/box)
Gabe: 7:35 (155/box)
Brian R: 11:17 (185/25-10)
Jim C: 9:02 (225/wall)
Sharon: 8:49 (135/box)
Ben: 8:07 (120/box)
Gina: 7:38 (123/box)
WW: 12:25 (205/box)
Kathleen: 8:04 (105/box)
Dana: 11:06 (115/35-25)
Jessica: 6:32 (75/box)
Melinda: 10:58 (155/35-10)
Liz: 9:23 (105/wall)
Denise: 7:15 (115/box)
Katie F: 8:39 (105/box)
Kim G: 8:40 (135/box)
Kristin S: 8:23 (135/45-25)
Shoeless: 12:39 (185/5x10)
Fish: 8:17 (185/box)
Mike B: 7:36 (225/45ab)
Donkey: 8:48 (155/45-25)
Chris T: 9:36 (115/plate-ab)
Kara: 7:25 (125/box)
Cate: 10:51 (155/attempts)
Grans 10:57 (155/10# plate)
Conn 7:13 (185/45+25)
Sheng Ching 10:48 (115/HSPU attempts)
Rob P 15:05 (185/abmat negatives)
Sam B 4:59 (185/HSPU)
Vinny 12:23 (225/HSPU attempts)
Julie C 12:00 (65/box)
Chris C (henceforth "Pooch") 8:30 (95/box)
Rachael 10:14 (105/HSPU attempts)
Todd 16:08 (225 axle / HPSU attempts)


W.O.D. 11.28.10

Tabata Olympic Lifts:
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same # for all exercises)
Power Clean
Front Squat
Push Jerk

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”
-William Arthur Ward


W.O.D. 11.27.10

100 Pull-ups
100 Push-ups
100 Sit-ups

Coaches Notes:
Anyone new to CrossFit should scale this back to 50 reps of the above.

Community Notes:
CrossFit KoP will be hosting a Level 1 Certification on March 12th & 13th, 2011. Click here to register for the seminar.

"I think mass hypnosis is unlikely and the fact that this program really works is the reason we're all here."
- Greg Glassman


W.O.D. 11.26.10
Work together as a team of 4 to complete the following (two people working at a time)
3 mile run
100 Burpees
200 Wallballs
300 Calorie Row
10 Wall ascents over the 6' wall

Teams can complete in any order and partition as needed.

“Coming together is a beginning. Keeping together is progress. Working together is success.”
-Henry Ford

Team Kristy 28:30
Team tryphtophan 33:58
KCT 29:06
Overstuffed Turkies 41:41
Black Friday 32:27
Team Cool People 35:50
Queen Cate and her worker bees 27:30
I hate burpees 25:28

Turkey Team Troops courtesy of Tommy
Kathleen flexin her 'guns'
Olan over the wall
CF Central Bucks in the house and over the wall!

Anna telling Tim "burpees can be done all day long...they aren't that debilitating"???

Cline doing burpees in the background and Shawn posing for the pic!


W.O.D. 11.25.10

Rest Day

CrossFit King of Prussia is CLOSED today for Thanksgiving. Enjoy your family and friends this Holiday...and remember to bring them to the team WOD tomorrow at 10AM.

Click here for some Holiday recipes from Balanced Bites.

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."
-John Fitzgerald Kennedy

In order to help us along on our January Paleo Challenge (details to be announced)...CrossFit King of Prussia is hosting a Practical Paleo Nutrition Workshop brought to us by Diane Sanfilippo on January 9th, 2011 from 12:00-3:00PM

This 3-Hour interactive nutrition workshop both teaches information and gets everyone involved in a practical application of what you've learned.

Learn the basics of Paleo nutrition including:
Why a Paleo diet makes sense
How a Paleo diet differs from how most of people eat today
Why processed/modern foods are harmful to our health
The basics of how the food we eat impacts blood sugar, energy, performance and health
Where to shop for food and special ingredients that may not be available everywhere

You'll get involved in hands-on exercises where you'll:
Discover specialty food items that are commonly eaten as part of a Paleo diet
Learn about reading food labels to discover surprising ingredients in commonly eaten "foods"
Learn to prepare a healthy, on-the-go snack for yourself or your family
Create a food matrix for yourself or your family to guide you in meal planning
Learn how to plan meals for a week that don't leave you slaving over a stove 3x a day

You'll get:
A snack to eat in class or take home
A 30-Day Paleo Challenge Guide eBook filled with tips, tricks & recipes
Answers to your burning questions about embarking on a 30-Day Paleo Challenge and a Paleo Lifestyle

Diane Sanfilippo:
Is a holistic nutritionist specializing in Paleo nutrition, blood sugar regulation, food allergies / intolerances and digestive health. She holds a bachelor's degree from Syracuse University, a Holistic Nutrition Educator Certification from Bauman College in Berkeley, CA, and a CHEK Institute Holistic Lifestyle Coach Certification.

Read about her personal journey through different nutritional approaches by clicking here.

Click here to register for the event taking place on January 9th, 2011 at 12:00PM.

$40 if you register before December 1st or $50 after.


W.O.D. 11.24.10

Complete each of the below exercises for the ascending and descending time domains listed below:

:30 - :45 - 1:00 - :45 - :30

Air Squats
Kettlebell Swings (35#/55#)
Weighted Step up (25#/45#(dumbbell)
Push Press (55#/75#)
Situps (unanchored butterfly sit ups)
Mountain Climbers

Unselfish and noble actions are the most radiant pages in the biography of souls.
-David Thomas

Steph V: 100/126/160/125/117=628
Miranda: 160/201/196/167/150=874
Peterson: 121/162/188/139/115=725
Conn: 101/132/135/110/81=559
Rachael: 114/138/205/126/107=690
Denise: 88/107/130/100/93=518
Beth: 114/145/157/133/111=660
Laura: 176/246/323/246/184=1,175
Rob: 136/168/197/141/116=758
Shoeless: 117/163/192/136/119=727
Bell: 115/139/161/124/101=640
Olan: 92/143/170/122/88=615


Wing and Wod from CrossFit Apex on Vimeo.

W.O.D. 11.23.10

Back Squats


Flight Simulator WOD:
5-10-15-20-25-30-35-40-45-50 and back down to 5 of UNBROKEN double unders
*scale to double under attempts or 3x single unders

Holiday Schedule:
Click here for the Thanksgiving and Christmas Holiday Schedule at CrossFit King of Prussia.
...or see below:

Wednesday 11/24 - 6:00AM - 12:00PM -4:30PM
Thursday 11/25 - CLOSED – Happy Thanksgiving!
Friday 11/26 - 10:00AM – (Turkey Team WOD – free for friends and relatives)
Saturday 11/27 - 10:00AM
Sunday 11/28 - 10:00AM

"The dictionary is the only place that success comes before work"
- Unknown

Lisa C. 125
Brie 95
Dianne 110
Chris T. 135
Kara 135
Joe D 235 275x1
Karen 135
Kev 135 taper
JZ 215
Rob Ph 135 taper
Han 165
Olan 245
Meghann 155
Aimee 155
Nikki 175
Jim C. 265
Kathleen 105
Sharon 135
Kristin T. 155
Laura 120
Katie 100
Denise 115
Paul F 195
Howard 155 (front squat)
Grans 160
Liz 120
Jen S 145
Darlene 85

Flight Simulator:
Jason 16:32 Rx
Aimee 18:00 Rx
Nikki 11:12 Rx
Laura 15:31 Rx

Karen 12:50 SU to 30
Kevin 9:50 to 30
JZ 19:57 SU to 50
Rob Ph 21:30 SU to 50
Han ? DU up to 40
Olan 12:00 DU to 25
Meghann 13:00 SU to 20
Jim C. 8:56 DU to 20
Kathleen 23:50 SU to 50
Sharon 25:12 SU to 50
Kristin T. 19:15 SU to 50
Katie F. 24:08 SU to 40
Denise 25:31 SU to 40
Paul F 17:08 to 105 SU
Howard 21:19 to 60 SU
Grans 9:55 to 30 DU
Jen S 21:04 to 40 DU
Darlene 17:55 to 120 SU
Liz 16:22 to 30 DU


W.O.D. 11.22.10


25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups

This is the “300″ WOD from Gym Jones and the training sessions Mark Twight did with the actors who played as the Spartans in the movie, “300″. They used this WOD as a benchmark a couple times throughout the training process.

WOD and Wings:
Congratulations to Miranda who tied for the winning Wing Recipe this weekend at the WOD and Wings competition at CFAPEX.

"Is life not a thousand times too short for us to bore ourselves?"
- Friedrich Nietzsche

Rx+ Results:
Deb 33:16 20 lb db
Danny 20:50 40lb db

Rx Results:
Jim C 30:59
Sam D 27:30
Jason 29:42
Olan 31:14
Mike V 17:01
Aimee 21:46
Mike M 16:52
Kevin 22:36
Jerry 27:42
Nikki 17:57
Vinny 24:37
Shawn 27:45
Granny 18:50
Rob 28:56
Mike B 30:40

Damn Close:
Todd 28:49
Donkey 27:27 (step ups)
Vincent 24:56 (ROM)
Miranda 32:42 (48 wipers at 95# and 2 at 75#) 20#DB

Scale Results:
Kelly 28:00 (first class)
Brie 27:57
Chris 26:53
Kara 26:13
Hannah 35:01
Sharon 30:54
Tim H 34:37
Ben 35:04
Tom D 27:01
Jackie 28:55
Gabe 33:28
Pat 32:04
Mel 25:23
Brian R. 31:49
JZ 26:16
Rachael 27:37
Rob Ph 23:28
Melinda 28:59
Megs 21:33
Kathleen 29:04
Flounder 32:09
Dana 29:54
Kristin T. 24:04
Sarah J 20:51 (1/2)
Denise 25:08
Sheng-Ching 37:15
C.Bell 35:53
Paul 31:10
Liz 28:50
Peterson 34:18
Shoeless 34:15
Mike S. 38:20
Julie 23:25
Chris 27:00
Jen S. 26:23
CC 22:37
Jen N. 29:23
Parag 38:27
Kelly 21:25
Katie D. 24:00
Beth 33:33
Conn 29:40
Kristin SB 32:31 (all pullups rx)


Good Luck to Plentus, Ditty and Tim, who are running in the Philadelphia Marathon today! ...and Laura too who's jumping in half way to run the final miles with Ditty!

W.O.D. 11.21.10
Use 15 minutes to get to your 15 rep max consecutive Clean and Jerk

GHD Sit -ups and Back Extensions
execute 25 + depending on level and ability

Cash out:
Kettlebell Swings
Sit ups

Opening the way by Lisbeth Darsh

"Without perseverance talent is a barren bed."
- Welsh Proverb

Another CrossFit KoP baby has arrived bringing our 2010 total to 6 new babies this year!

Congratulations to Beth O. and Mike T. on the birth of their daughter Emily James who was born on 11/19. She was 7 pounds 5 oz and 20 inches long. Mom and baby are doing well!

Happy Birthday Seth!

How are your 1,000 burpees coming along?

I believe Seth is on burpee number 80 of 1,000 for kicking over the chalk bucket...
The next time you see Seth make sure to see how is quest to 1,000 burpees is going!


Happy Birthday Olan!

W.O.D. 11.20.10
(it's not "Bad Medicine" but another great WOD from our CFKoP WOD contest)

Mike F's - "So You Think You Can Clean"

21 Squat Cleans/21 Wall Balls
15 Power Cleans/15 Box Jumps
9 Hang Power Cleans/9 Sandbag Burpies

Weight (115#/75#)
Wall Balls (20#/14#) to (10ft/8ft) target
Box Jumps (25"/21")

Good luck to Mike F competing in the Tough Mudder challenge today!

“Success is often achieved by those who don’t know that failure is inevitable.”
- Coco Chanel

Rx Results:
Sam B. 7:42
Lindsey 12:45 (first Rx!)
Mel 9:28
Jim C 11:23
Sam D. 9:31
Jay E. 8:18
Granny 6:22
Cate 5:22
Jason 7:15
Aimee 7:20

Scale +:
Kim G 10:17 (65#)-double clap burpees!?!?!

Kristy (40#) 7:10
Erik (95#) 6:31
Denise (45#) 8:20
Sarah J (22#) 16:00
Steph E. (65#) 10:34
Donkey (75#)-partial ROM 6:39
Steph V (75#)-20" box 9:24
Kathleen (50#) 10:39
Jeff (95#) 8:28
Mike S. (35#) 12:41
Peterson (95#) 8:36

Yoga with Tori!
The awesome CF KoP community helps our newest member Sarah J. push through the end of the WOD!
Congrats to Steph for getting up on the 21" box!
(20" featured in the photo)


W.O.D. 11.19.10

400M farmers walk

Weighted Lunges
Thrusters (with Dumbells or Kettlebells)

400M farmers walk

coaches notes: scale DB/KB weight to level and ability

Wall Squats by Jason Lyons

Post to comments:
Your goals for 2011

CrossFit King of Prussia takes third in the Barbells for Boobs fundraiser- click here to read more.

"Time is our most valuable asset, yet we tend to waste it, kill it, and spend it rather than invest it."
- Jim Rohn

Lindsey: 14:07 (15#)
Kevin: 15:42 (33#)
Rob Ph: 16:42 (45#)
Brian R: 15:20 (35#)
Tom D: 12:43 (20#)
Lisa Co: 15:08 (26/10#)
Nikki: 13:57 (30#)
Sarah: 15:35 (10#)
Gina: 15:44 (18#)
Sharon: 15:33 (18#)
Jessica: 14:29 (18#)
Meghann B 14:52 (18#)
Kim G 18:26 (18#)
Howie 20:18 (26.5#)
Laura 16:38 (26.5#)
Granny 15:34 (30#)
Bekah 15:48 (20#)
Dianne 18:00 (?)
Pat P 21:16 (35#)
Peterson 19:10 (35#)
Kristin T 14:52 (17.6#)
Cate 15:35 (30#)
Mike V 14:20 (45#)
Danny 18:08 (50#)
Deb 13:11 (25#)
C.C. 16:54 (26.5/15#)
Donkey 15:06 (26.5#) sub situps for lunges
Jim C 18:45 (40
Sandy 14:57 (15)
Katie 16:52 (18)
Denise 17:41 (20)
Jen S 18:24 (26.5/18)
Melinda 18:15 (25)
Dana 16:48 (26.5/18)
Cline 17:33 (25)
ShengChing 19:35 (18)
Vinny 23:23 (50)
Rachael 16:12 (20)
Jeff Hi 18:20 (30)
Parag 18:26 (15)
Rob P 21:09 (45)
Chris B 18:52 (35)
Shoeless 18:59 (35)

A Gift from PROGENEX

PROGENEX is celebrating their record sales month by giving free shakers to the first 50 people who place an order through the end of November. To get yours with your order, send an email with your contact information to info@progenexusa.com and type "Record Sales Promo" in the subject line. Here's a great article about the Paleo Diet, Primal Fuel, Advocare and PROGENEX.
CrossFit KoP Community:

We wanted to make you aware that Coach P's keys were stolen from the front room of the gym on Wednesday night. In addition to this, the thief then went into his car and proceeded to steal his wallet and all of its contents. We know that the thief was not a member of the gym but no one was proactive in approaching them. We are bringing this to your attention not for the purpose of scaring you but rather so that you can be alert and proactive if you see a stranger in the gym, particularly the front area. There are a lot of new faces in the gym and it is easy for any one, including coaches, to think it is just the newest member going through an intro or Fundamentals. If you see someone that you do not know or looks suspicious (on cell phone, constantly lookin around, not talking to anyone), please point them out to a coach or if you feel comfortable, walk up and say hello, ask their name and if they are there for a class. If they are new, they will be glad for the welcome...if they continue to be suspicious or do not seem to know what is going on, get a coach. This is especially important to mention because it is not the first time that it has happened...a few months ago Jen S had her make-up bag stolen, again by a non-member of the gym. In this instance, Tim H was proactive and let us know that someone suspicious looking was in the lobby. This prevented the thief from stealing more than just make-up.

Going forward, in order to protect your belongings, please utilize the back shower areas and all areas within the actual gym. We are currently looking for lockers to install in the shower room so that all of your belongings can be locked up if you desire. Remember that we are a very strong community and we are here to watch out for one another. Please do not be afraid to report anything that looks suspicious to you...the worst that can happen is that it is a false alarm. Thanks for your help.


W.O.D. 11.18.10

3 Rounds for time of:
500M Row
21 Burpees
400M Run

Thanksgiving is on the way, time to read up on whats going to be on your table...

Thanksgiving Reminders:
We are Closed on Thursday the 25th for Thanksgiving.
Friday November 26th is a FREE Turkey Team WOD for you, your friends and relatives.

Who wants in for the next nutrition Challenge? We are looking at January to start...stay posted for information regarding the kick off "party" and challenge "rules".

Even if you are on the right track, you'll get run over if you just sit there.
- Will Rogers


W.O.D. 11.17.10

1RM Back Squat
1RM Shoulder Press
1 RM Deadlift

(You are allowed 3 attempts are allowed to get to your 1RM in each lift above. Lifts must be performed in this order, Back Squat, Sholder press then Deadlift)

Click here for the basic strength standards for men and women.

Weekend Events:
Wod and Wings at CF Apex on 11/20 (who's in? we need to give Rob and Tayna a head count, please post to comments if you will be attending)

FREE Yoga with Tori Emery at CrossFit KoP on Saturday (11/20) at 11:00AM

The Whole 9 is offering a workshop in Lancaster, PA is this Sunday (November 21st). They recently began offering a "repeat offender" 50% off discount to those who have attended the workshop in the past and have updated the format to include more information.

“Sorrow is knowledge, those that know the most must mourn the deepest, the tree of knowledge is not the tree of life.”

- Lord Byron


Check out Balanced Bites

W.O.D. 11.16.10

Row 90sec for calories

AMRAP 15 mins
15 Knees to Elbows
10 Box Jumps (21"/25")
5 Sumo Deadlift High Pull (95/65)

Row 90secs for calories

*Score will be total calories & total rounds completed, for example 20 calories & 5 rounds & 15 calories = 35 + 5 = 40

Banded Deadlifts
12 x 2


CrossFit Training Log:
Tracking your data & keeping good records of your performance and progress is essential in CrossFit. With the help of Steph V, CrossFit KoP has introduced our very own updated training log. Click here to download it or find it on the side bar of the blog.

Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.
-George S. Patton

RX +:
Nikki (25"/burpees) 30,6,24=60
Dorothy (burpees) 28,5,24=57

Jeff 31,5,23=59
Jim C 39,4,28=71
JZ 30,5,23 =58
Olan 36,6,29=71
Kevin 38,5,24=67
Pete 30,5,17=52
Sam D. 42,6,30=78
Jen C 30,7,22=58
Laura (burpee) 29,7,25=61
Shawn 35,4,31=70
Jen S 25,6,23=54
Keith M (burpee) 30,6,23=59
Paul 30,4,17=51
Mike B 38,4,40=82

Damn Close:
Danny 37,5,27=67

Kara 22,5,14=41
Chris 19,5,10=34
Sharon (35#) 27,3,18=48
Rob Ph "big boy" (21") 42,6,34=82
Jess S (35/17) 21,5,23=49
Mel (65/21) 25,5,23=53
Kathleen (55/21/burpee) 17,4,19=40
Liz (63/21) 25,4,23=52
Miranda (65/21) 28,5,22=55
Vincent (95/25) 24,5,17=46
Dana (65/21/burpee) 25,4,18=47
Sandy (45/13) 21,7,18=46
Katie (45/17) 26,5,22=53
Jerry (95/25) 34,6,30
Rob C (95/25/burpee) 26,4,20=50
Luci (35/17/burpee) 21,4,14=39
Wendy (55/21) 18,4,18=40
Kristy (63/13) 23,4,19=46
Todd (95/25) 37,6,23=66
ShengChing (65/17) 24,5,18=47
Lisa (53/21/burpee) 32,3,29=64
Charles (65/25) 23,4,20=47

Crossfit KOP Rock Climbing

Monday, November 22nd- 6-8pm

Philadelphia Rock Gyms- Oaks click here for directions

Join our group of KoPers for rock climbing! Cost is $20 (please bring cash)

Family and Friends (kids too) are welcome. Who's in??? RSVP to stephanie@radicalhateloss.com by 3pm on the day of the field trip!


NEW Wolverine T-shirts have hit the shelves.
Limited supply - $25

W.O.D. 11.15.10

5 rounds for time of:

7 Front Squats (75#/115#)
7 Power Snatch
7 Overhead Squats
7 Burpee Lateral Bar Jumps

Obstacles are those frightful things you see when you take your eyes off your goals.
- Sydney Smith

Cate: 17:38
Jay E: 14:21 (95% ROM)
Jen S: 18:01
Grans: 13:12
Miranda: 21:51 (95% ROM)
Shawn: 22:01
Vinny: 20:28
Mike B: 17:46
Kev: 24:04 (95%ROM)
Rob Ph: 18:06 (95% ROM)
Han: 14:08

Pete: 1820 (85#)
Deb: 16:39 (65#)
Kara: 15:02 (35#)
Charles: 20:31 (45#)
Mike S: 18:48 (35#)
Rob P: 14:35 (95#)
Sam: 14:46 (95#)
Borden: 16:47 (75#)
Conn: 15:23 (75#)
Brie: 12:39 (15#)
Kristy: 16:09 (33#)
Sharon: 17:38 (22#)
Tim G: 18:10 (95#)
Parag: 22:05 (35# 4rds)
Poni: 13:00 (65#)
Karishma: 17:35 (PVC)
Isi: 14:32 (95#)
Rob C: 17:23 (95# BS)
Kim G: 21:30 (45#)
Kathleen: 16:56 (35#)
Liz: 21:21 (53#)
Melinda: 14:42 (53#)
Dana: 15:59 (45#)
Mike F: 15:25 (95#)
Flounder: 18:06 (55#)
Steph V: 19:30 (68#)
Brian R: 17:50 (95#)
Karen: 20:45 (45#)
Gabe: 16:53 (45#)
Dorothy: 16:22 (65#)
Jackie H: 19:55 (35#)
Tom D: 16:07 (33#)
Olan: 17:46 (95#)
Rachael: 20:59 (45#)
Nikki: 10:48 (3rds at 85#)
Jim C: 18:16 (95#)

On the Rx, 95% means that I told you at least once to get lower...if you repeated the rep, I will erase the 95%, if you did not, you were DC.


Did you know that, as a member of CrossFit KOP, you are entitled to a free body composition assessment twice a year? The body composition assessment can be performed by any of the CFKOP coaches and takes about 20 minutes to complete. We'll use a four point caliper method to estimate your body fat percentage and lean body mass. We'll also record your resting heart rate, blood pressure, height, weight, and arm, hip, waist, leg, and neck measurements. Along with keeping a log book of your performance in CrossFit WODs throughout the year, this is a great way to track your progress towards increased health and fitness!

To sign up for a body composition assessment, send an email to crossfitkop@gmail.com or talk to any of the CFKOP coaching staff.

We will offer body composition assessments during the next Thursday open gym session, which will be on December 2nd. Please plan on completing your assessment BEFORE you work out for the day.


Congratulations to CrossFit King of Prussia!
We raised the 3rd highest amount among affiliates in our Barbells for Boobs event!
1st Place CrossFit 714 at $12,970
2nd Place CrossFit South County at $4635
3rd Place CrossFit King of Prussia $4545

Thank you all for your support!

W.O.D. 11.14.10


with 70% of your 2 RM complete 2 snatches on the minute for 10 minutes

It is a rough road that leads to the heights of greatness.


Happy Birthday to "Queen" Cate and Jerry!

W.O.D. 11.13.10

3 Rounds for time of:
400M Run
21 Kettlebell Swings (35#/55#)
12 Pullups

(compare to 7.30.10 or 5.7.10)

To succeed...You need to find something to hold on to, something to motivate you, something to inspire you.
- Tony Dorsett

Sam: 8:20
Jim C: 14:40
Donkey: 15:57 (row)
Jen S: 12:15 (x-tra pullups)
Joe A: 13:30
Mel: 14:46
Cate: 10:43
Sam D: 11:13
Sam L: 12:41
Nik: 9:49
Grans: 10:14
Shoeless: 16:28

Rob Ph: 14:07 (Bk)
Dana: 14:59 (Bl)
Steph: 17:12 (MF)
Jenny: 14:22 (18G)
Beth: 13:42 (26Bl)
Jessica: 16:22 (25Bk/G)
Jeff Hi: 16:30 (Bl)
Kim G: 17:35 (Bk)
Rachael: 15:55 (26G)
Karen: 17:17 (26Bk)

As a finisher, we had a max KB effort. The winner was Grans with 111 swings!


Congratulations to Nikki who placed 7th at the BWI Mid-Atlantic Hopper!

W.O.D. 11.12.10

WOD's from the BWI Mid-Atlantic Hopper:
Your choice, you can select 1, 2, or 3 WODs to complete in class.

WallBalls (14#/20# all to 10ft)
Hang Power cleans (65#/95#)

Max Back Squats in 3 minutes

500M Row
44 Double Unders

Community Events:
Who's in for WOD and Wings?
Click here for more information. The event will be on 11/20/10 at CF Apex.

PA's Fittest Competition hosted by CrossFit 610 and CrossFit Advanced on 12/4/10.

CrossFit Lincoln hosts the "girls" affiliate challenge-complete 14 'girl' named benchmark WOD's for time in a team of 6. Click here for more information.

The Disposable Heroes WOD hosted by CrossFit Apex on 2/5/11.

Face each day with the expectation of achieving good, rather than the dread of falling short.
- Shannon Miller

I received the following email from Vic Nicholas, if you are interested in participating in this event hosted by CrossFit Apex please post to comments and I will reply to Vic with a total head count:

My name is Vic Nicholas, I'm an active duty U.S. Marine stationed at Naval Air station Joint Reserve Base Willow Grove here in Pennsylvania. I am a member of CrossFit Apex (Tanya and Josh Wagner), and I am also the Military Non-profit affiliate owner of CrossFit Blackhawk 66. I am sending all of you this e-mail to let you know that CrossFit Apex and CrossFit Blackhawk 66 are teaming up with CrossFit Hammond's Brad McKee (Disposable Heroes Project founder) in order to host a Disposable Heroe's WOD at CrossFit Apex. Save the date on your calendars and come on over to CrossFit Apex in February to help raise money for the Disposable Heroes Project: www.thedisposableheroesproject.com If you are going to be able to make it, please reply to myself and CrossFit Apex so we can get a feel of how many folks were are going to have come out and support this. Thank you for your time in reading this e-mail. We look forward to seeing you all in February if you are able.

Date: February 5, 2011 (Saturday)

Time: 10:00am

CrossFit Apex
100 Emlen Way, Unit 116
Telford, PA 18969

Donation: $20.00


5 rounds for time of:

400 meter run
40 meters walking lunges
25 Knees to Elbows
25 Push-Ups
25 Burpee Pull-Ups


W.O.D. 11.11.10

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
3 Rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Happy Veterans Day:
Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918.

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.
-John Fitzgerald Kennedy


Wall squats anyone?

W.O.D. 11.10.10

5 Rounds for time of:
5 Handstand Push-ups
5 Hang Power Cleans (135#/95#)
50 Double Unders

There are no secrets to success. It is the result of preparation, hard work, learning from failure.
-Colin Powell


Plentus 6:10 (HPSU on 45# plates)
Sam B. 15:04 (Parallettes)

Aimee 13:17
Cate 17:57
Tim P 10:24
Kevin 16:35

Damn Close to RX
Grans 12:56 (HSPU to 35# plate)
Brian R 23:25 (HPSU to 35/10/10 plates)
Olan 24:49 (HPSU to abmat)
Todd 16:45
Mike B. 14:05
Laura 9:55
Jen S. 12:59
Miranda 14:38

Meghann 15:55 (53#, 150 SU)
Mike S 19:15 (35#, 100 SU)
Kristin T 18:55 (53#, DU attempts)
Steph 25:53 (95#, DU attempts)
Ellie 17:13 (80#, DU)
Bekah 18:33 (53#, 500m row)
Jay 21:13 (135#, DU attempts
CC 12:35 (63#,,box) DU
Karen 26:49 (65#, box)DU
Dorothy 16:23 (2abmats, 95#) DU
Seth 19:52 (abmat,135#) DU
Sam D 11:57 (25#plate) DU
Sam H 12:33 (65#, full hsp)
Joyce 11:02 (45//25plate,singles)
Teamari 27:05 (83#,box)
Brie 12:48 (25#plate, singles)
Donkey (95#, 45+25#Plate, Row 300)
Hannah 12:55 (93#)
Rob Ph 12:24 (135#, SU)
Gabe 15:55 (85#)
JZ 17:13 (105#)
Tim H 22:12 (95#, 100SU)
Danny 12:44 (170#)
Mike F 12:19 (135#, 300m row)
Westwood 18:49 (95#, SU)
Tim G 17:31 (135#)
Liz 16:14 (Partial, 73#, DU)
Sara 18:12 (Box, 75#, DU)
Jim B 21:00 (Partial, 95#, SU)
Melinda 23:52 (Partial, 95#, Attempts)
Kim G 21:25 (Box, 68#, SU)
Ken 24:14 (Box, 75#, SU)
Lindsey 14:18 (Box, 75#, SU)
Vincent 17:30 (Box, 135#, SU)
Denise 20:45 (Box, 55#, Attempts)
Katie F. 18:09 (Box, 55#, SU)
Shoeless 27:26 (Partial, 115#, DU)
Sandy 16:59 (Partial, 53#, SU)
Borden 17:03 (Partial, 115#, SU)
Conn 15:56 (Partial, 115#, SU)
Roger 14:25 (Box, 95#, SU)
Paul 16:40 (HSPU, 95#, SU)


W.O.D. 11.9.10

Push Jerk

"He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly."
- James Allen

Han 115x5
Steph 135 (pr)
JZ 135
Kate F 80 (pr)
Mike B 205 (pr)
Denise 75 (pr)
Kim G 88
Sandy 65 (pr)
Jim 135 (pr)
Tom 135
Joe D 185
Chris T 110
Kara 95
Cate 150
Peterson 185
Kristin T. 95
Jen S. 125
Cline 135 (1st class!)
Charles 115
Brie 85 (1st class!)
Kathleen 85
Cindy 100
Miranda 130


W.O.D. 11.8.10

Fight Gone Worse
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Muscle up (Reps)
2. Back Squat: 95/135 pounds (Reps)
3. Pistols (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Mt. Climbers (Reps)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep.

True success is not necessarily about being the best at all cost. It's about DOING your best at all times. If you do that long enough, who knows, you might just end up being the best.
-Tope Popoola

Mike V 524
Nikki 473

Pete 237
Sam D 331
Chris T 271
Kara 238
Laura 526
Mike S 231
Charles 409
Jen N 282
Kathleen 391
Conn 320
Borden 321
Vinny 373
Sheng-Ching 291
Rob P 411
Ellie 374
CC 402
Tim G 350
Jess S 386
Miranda 416
Flounder 318
Steph V 313
Vincent 343
Danny 352
Liz 397
Melinda 436
Jerry 427
Mike F 376
Gabe 421
Brian R 388
Rachael 480
Olan 301
Rob Ph 355
Kevin 290
WW 367
Tim H 229
Pat 332
Jeff 495
Dorothy 500
Shoeless 389
Ben 399
Gina 385


Cate, Shawn & Liz = Walking Handstand FUN!

W.O.D. 11.7.10

10-9-8-7-6-5-4-3-2-1 reps of Thrusters (65#/95#)
after each set of thrusters
3 Ring Dips
6 Pull-ups
9 Push-ups

When obstacles arise, you change your direction to reach your goal; you do not change your decision to get there.
- Zig Ziglar