An Open Gym is where the gym is open for you to select a WOD of your choice or work on a skill. There will be a CrossFit Coach available but no structured warm-up/WOD or cool-down. All CFKoP members are welcome.
This is a FREE class.
Quote: “An optimist stays up until midnight to see the new year in. A pessimist stays up to make sure the old year leaves.” -Bill Vaughn
Row to shore-1000M row Ascend the cliff-5 rope climbs Attack the objective-100 burpees and 100 wall balls (14#/20#) Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB) Descend the cliff- 5 rope climbs Extraction-1000M row
*This will be completed in teams of 2. If the number of participants in each class is not even we will determine how many athletes are on each team. One athlete works at a time.
For Time: 500M Row or 400M Run 21 Over Head Squats (75#/115#) 500M Row or 400M Run 15 Over Head Squats (75#/115#) 500M Row or 400M Run 9 Over Head Squats (75#/115#)
Class times for 12.28: 9:30AM, 4:30PM, 5:30PM
Blog: For those of you with kids, or if you just like to get creative with your food- check out cutefoodforkids
Quote: "A strong, positive self-image is the best possible preparation for success." -Dr. Joyce Brothers
Cate 10:23 Donkey 13:12 Tara 10:42 Laura 14:22 Tim P 11:54 Kit 8:49 Jason 9:37 Aimee 10:23 Mike V. 8:28 Jim C. 13:00 (run) Miranda 12:28 Vinny 12:47 (run) Kerry 10:00 Nikki 11:45 Grans 11:30 Jay E. 12:41 (run)
Scale Karen 45# 13:40 Ironman 95# 11:15 Deb 75# (DC) 11:37 Mel 45# 14:03 Sheng-Ching 55# 12:14 Seth 95# 17:17 Christine 55# 13:04 Kathleen 45# 12:44 Lauren 35# shoulder press 11:54 Brian R. 11:46 (run) @ 95# Dana 12:59 @ 53# Chris B. 13:11 @ 75# Sarah J. 13:08 @ 35# Rachael 13:46 @ 45# Steph V. 14:31 @ 75# Muscle Snatch Tim H. 16:22 @ 50# (run) Jessica 13:42 @ 35# Gabe 13:41 @ 75# (run) Olan 15:14 @ 105# JZ 16:22 @ 95# (run) WW 12:24 @ 95# Charles 14:10 @ 53# Katie F. 12:51 @ 53# Shoeless 12:11 @ 95# Pooch 10:30 @ 30# Todd 11:35 @ 55# Sam B. 9:15 @ 85# Jen S. 16:32 @ 75/65# Kristin T. 13:21 @ 65# CC 11:28 @ 65# Sharon 18:19 @ 15# Rob 10:17 @ 105#
CrossFit King of Prussia will be hosting a Primal Challenge in January in order to get your nutrition dialed in and the New Year started on the right foot. Each week we will be hosting events to keep you focused on your goal.
Monday January 3rd - 7:30PM Kick off Meeting- Open to everyone, come and learn the rules and have any nutrition questions answered. We will post guidelines prior to Monday if for some reason you cannot attend this kick off.
Tuesday January 4th - The Challenge Begins!
Sunday January 9th - Balanced Bites nutrition seminar - Click here for registration.
Friday January 14th 8:00PM - Paleo Party hosted by Donkey. Everyone brings a dish and a recipe, we did this back in April and it was a HUGE success and a TON of fun!
Thursday January 20th - 6:30PM - Q & A with Laura Pappas and your CFKoP coaches.
Friday February 4th - 7:30PM the FINALE! Winners will be announced.
*This challenge will be a little different than past challenges at CFKoP; everyone will be able to participate no matter what your level of commitment. There will be 4 levels, a point system and some great prizes for compliance. You will also be able to choose or be assigned a buddy to keep you on track for support, not for competition (their compliance will not affect your overall results). Are you in? Post to comments if you are...
1 Deadlift (185/275) 2 Wall Ascents (6ft/8ft) 3 Ring Dips 4 Box Jumps (21"/25") 5 Med Ball Clean (14/20) 6 Clean and Jerk (75/115) 7 Toes to Bar 8 Burpees 9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft) 11 Thrusters (75/115) 12 DB Snatch 12L/12R 25/40
Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Wall Ascents & 1 Deadlfit...then 3 Ring dips & 2 WallAscents & 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.
Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas.
- Calvin Coolidge
Results: Rx: Danny 44:50 Grans 46:28 Cate 44:19 Nikki 44:27 Olan 65:28 Mike V 40:52 Vinny 55:21 John W. 45:50 Aimee 48:06 Kit 46:32 Mike 51:12
Scale: Deb 67:53 Han 60:20 Steph V. 66:56 Kristin T. 68:33 Dianne ouchie Cheri 70:28 Jessica 70:28 Kim G. 74:59 Barbara 61:15 Sandy 54:05 Melinda 61:27 Dana 68:15 Karen 75:44 Charles 76:10 Mike F. 65:56 Jerry 65:44 Ironmann ? Donkey 62:27
The Birthday boy behind the bar!!!
Kristin are you posing for the photo??
Jerry on the High Pull- Elbows high and to the side!
Jason and I wanted to thank all of you for another successful year at CrossFit KoP. All of you contribute to an amazing community and it is so encouraging to witness the progress that all of you are making and the camaraderie that you show to your fellow classmates. CrossFit is truly a unique vehicle that has an uncanny ability to bring together people from all walks of life. Our CrossFit family has grown through new members, new children and new spouses and all of you do a wonderful job at making every person that walks in the door feel like they belong. We thank you for the honor of letting us help change your lives as you most certainly have changed ours. 2010 was an amazing year with many goals reached and many steps taken towards reaching future goals. Jason, myself & Chloe, along with all of the coaches at CrossFit KoP, want to wish you and your families a very happy holiday season and happy new year. We are excited to continue your journey in 2011!
CrossFit King of Prussia is Closed today for Christmas.
SEASONS GREETINGS and a HAPPY HOLIDAY to all!
Begin mental preparation for tomorrows 12 Days of Christmas WOD at 10AM, it's going to be a good one! Class will most likely last longer than one hour...plan accordingly.
A lovely thing about Christmas is that it's compulsory, like a thunderstorm, and we all go through it together."
-Garrison Keillor (1942-), American author. 'Exiles,' Leaving Home (1987).
At 80% of your 1RM Clean & Jerk - complete 5 sets of 5 reps
Seasonal Sledding and Bells!
In teams of 3 for 15 minutes, one athlete pulls the sled (95# ladies/ 135# men) 200M while one athlete is swinging the KettleBell (35#/55#) and one athlete is performing Kettlebell sumo deadlift high pulls (55#/70#). Athletes rotate as the sled puller completes his/her rotation. The score for the team is total Kettlebell reps on Swings and High Pulls. If needed the team can be comprised of 4 athletes with one rest station.
Videos:Bear Complex WOD [wmv][mov]
Rob Orlando, 200 lb Bear [wmv][mov]
*Make sure to take a few minutes to watch the Bear Complex video if you have never executed this WOD before. It will help you in class! Quote:
"Be who you are and say what you feel because those who mind don't matter and those who matter don't mind.”
- Dr. Seuss
Chris T. 33,43,53,53,58
Shoeless 45,65,85,105, 115x4
Kristen SB 33,43,53,58
Sheng Ching 33,43,53,63
Rob Ph. 45,75,95,115,135
Mike F. 45,75,105,135, 145 (fail)
WW. 45, 75, 95,95,95
Vinny 45,95,105,115 x4, 105
Sarah J. 33, 38,42,45,45
Jeff Hi 45, 85
Miranda 33, 45, 65, 80, 90x6
Chris S. 135
Jay E. 75, 95, 115, 135, 205 x3
Melinda 33, 53, 63, 73, 85 x6
Paul F 45, 65,75, 85, 90
Tori 15, 20, 25, 35, 35
Todd S 100
Donkey 33, 45, 55, 65, 85
Laura 45, 55, 65, 75, 80(4)
Rob P 45, 65, 85, 105, 11,5, 125(3)
Lisa C 33, 43, 43, 48, 58
JB 70 (form)
Charles 35, 45, 55, 55
We had an amazing Holiday event! Thank you to all who came out to participate. As our community continues to grow, it's terrific to see everyone coming out to take part in these events! All of you make CF KoP successful! Happy Holidays!
We made the A-blog, click here to see out Holiday Sweater Pyramid on the www.crossfit.com site!
Name Deadlift/Pull-up (with a 10x multiplier for the total results) + the KB WOD
Sam B 325/62
Kristin T. 203/20
Tim G. 355/10
Mike F. 385/6
plus Kettlebell WOD = per person total of 326
Jen N 190/25
plus kettlebell WOD = per person total 483
Steph V. 325/4
Kim G 220/17
plus Kettlebell WOD = per person total of 445
Jay E 575/3
Jen S 240/18
*plus Kettlebell WOD = per person total of 652
Out of 31 people 26 PR'd on their Deadlifts! Congratulations!
Click here to see the additional photos from the event!
WOD #1 from last year's Winter Throwdown at CF 215
250 meter Row 40 Kettlebell Swings 500 meter Row 30 Kettlebell Swings 750 meter Row 20 Kettlebell Swings 1000 meter Row 10 Kettlebell Swings
Men = 53/55 lbs KB Women = 35 lbs KB
FESTIVUS: See you all tonight for our annual Christmas party! Activities will get started around 5PM.
The final feat of strength will utilize a tool made famous in 1704 in Russia, the girya! Each team will have five minutes to accumulate as many Russian swings of the girya as possible. The gentlemen on the team will swing the 2.75 pood (97lb) girya and the women will swing the 2 pood (70lb) girya. Remember, we are doing Russian swings so your arms only need to become parallel to the ground...not above your head! As always, scaling options will be available. You will be informed of the point system of this feat right before the activity begins.
"Every child is an artist. The problem is how to remain an artist once we grow up."
Results: Rx: Pat 20:56 Laura 17:00 Megs 18:27 Deb 16:00 Rob Ph 15:27 Tracy 17:00 Tim P 15:35
Scale: Meghann 18:34 (26.5) Todd S 16:24 (45#) Joe D. 19:17 (45#) WW 16:42 (45#) Kara 18:00 (26.5#)
Our friends at CF 215 are hosting another Affiliate Challenge on the 29th and 30th of January. This challenge was designed to mimic the Again Faster v Rogue Throwdown in Lake Tahoe so it will incorporate more members of the gym. Each affiliate must field a team of 20 competitors (10 men/10 women). Each workout is designed to involve participants from all fitness levels. The hope is this will give a more diverse group the chance to compete on the local level in a fun, friendly environment. As always, every exercise can be scaled for athletes of all abilities so do not be discouraged! If you have never competed on a local level, this would be a perfect opportunity!
To participate, you would need to be available preferably both days but if you can only go on one day, simply find someone that can take your spot the following day. The workouts have not yet been finalized but are likely going to run either at 9AM or 2PM on Saturday and Sunday. If you are interested or have questions, please post to comments and we will organize our team!
Last year CF 215 hosted a winter throwdown, although this was an individual event we sent a great group of athletes click here to see last years results. Click here to see last year's video.
Twins!? (like Ahhnold and Devito...oh no It's Peterson and Jay E.)
Jay E's "Its only 55 reps"
Wall Balls 20#/14# to 9ft/10ft targets
Happy Birthday Mike F! Enjoy your day!
True success is overcoming the fear of being unsuccessful.
-Paul Sweeney Results: 6AM Rise-'n-shiners Mike S 29:48 (135/12) Howard 22:45 (135/14) Aimee 21:05 (Rx) Kristin T 18:28 (125/14) Kathleen 22:59 (95/12) Melinda 24:49 (Rx) Tim G 25:35 (225/20)
Nooner Mike V 13:58 (Rx) Donkey 19:37 (Rx) Sheng-Ching 26:58 (135/12) Karen 21:40 (125/10) Sarah S 13:02 (63/8) Deb 17:36 (145/14) Olan 18:28 (245/20) Kara 16:55 Cate 15:15 (Rx)
4:30 Early-Bird Specialists Kevin 20:30 (Rx) Will 22:20 (225/135/20) Rob Ph 19:46 (Rx) Mike F. 18:58 (Rx) Tim P. 22:30 (Rx) Denise 18:29 (115/12) Brian R. 18:34 (200/20) Jackie 20:34 (135/12) Gabe 20:40 (185/20) WestWood 21:18 (205/25) Andrea D. 13:58 (65/10) Andi Z. 14:28 (65/10) Christina 15:56 (35/6)
5:30 and 6:30 "Jay E. is the Devil" Flounder 22:23 185/14 Ditty 24:10 145/14 Vinny 19:25 Rx Sandy 19:42 105/8 Vincent 20:50 Rx Jay E. 18:29 Rx Conn 18:55 205 Sam B 15:57 225 Jerry 23:28 Rx Laura 14:57 135 Paul 24:44 135 Granny pukie :( Rachael 21:17 95 Cline 25:09 145 Borden 19:44 235 Jess C. 25:16 Charles 25:04
Andrea and the Lululemon girls come out to CrossFit! Oh...and I heard some great news, there will be a NEW Lululemon store in KoP next Spring! Denise-rocking some great Deadlift form all WOD long! Will visiting from Vermont! Birthday boy - Mike F. creates some extra work for the 4:30 crew- 35 burpees to be exact!
...reminder the CFKids class occurs on Thursday at 3:45PM and Sunday 11:00AM
Cash out: AMRAP in 5 minutes: 1 Clean 3 Front Squats use 50% of your new 3RM
FESTIVUS: Our annual holiday party is almost here! Thursday at 5PM the festivities will begin... Click here for the details or see below:
Wear: A "festive" Holiday Sweater Arrive with: A covered dish and festive drink and a gift under $5 for the gift exchange Feats of Strength: First, organize a team of 4 (2 guys and 2 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max pull-ups and a 1RM deadlift. Your team's score will be the combined totals of the all pull-ups and all deadlifts. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize. Note: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!
Erin at CrossFit Center City is organizing a ‘CrossFit Flash Mob’ workout for Sunday at 11am in Rittenhouse Square. Sorry gents – this one is just for the ladies. If you’re interested in going, please post to comments by Thursday and I’ll let Erin know who's going out to represent from KoP. Costumes are strongly encouraged and the WOD is as follows: AMRAP 12 minutes of: Run 1/2 perimeter of park, do 20 squats, Run 1/2 perimeter of park, do 10 burpees. It's gonna be fast and furious!
CFCC is inviting all of you to come by for a drink and some food directly after the WOD to Jose Pistolas for a beer (all drafts a dollar off) and an entire floor rented out for tired CrossFitters.
“You are capable of more than you know. Choose a goal that seems right for you and strive to be the best, however hard the path. Aim high. Behave honorably. Prepare to be alone at times, and to endure failure. Persist! The world needs all you can give.”
15 Deadlift 70% of 1RM. Every fifth rep must be held at the top position for 15 seconds.
15 Push Press 40#/25# Dumbells or Kettlebells. Every fifth rep must be held overhead for 15 seconds.
15 Burpees. Every fifth rep must be held in the top of the push up position for 15 seconds.
Scale load and movements to match your current fitness level. The purpose of the mid-set holds is not only to develop muscle unit recruitment, but also develop mental toughness. Holding onto the bar that extra 15 seconds will help overcome weakness in your grip and weakness in your mind. The same will hold true for all three exercises in the workout. Keep in mind that the workouts that we do aren't always only for immediate physical improvements but for future workouts as well.
Coach P. had a great idea! Who's in? Let's resurrect the 100 Challenge. Pick an exercise, start on day one with one of the exercise, day two complete two repetitions, day 3...3, day 4...4 and so on until day 100, when you complete 100 reps! Don't miss a day!! We will begin this challenge on January 1...If you make it to 100 the challenge will end on April 10th. Post to comments your thoughts.
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman