Camaraderie & CrossFit
In my eyes this photo is rather fitting from a few perspectives; it not only shows the level of camaraderie between gyms/affiliate owners but also the growth and potential in the community for expansion. Some of you may remember when I was starting out I trained at CrossFit Generation under the watchful eye of Barry (pictured in the photo). I combined my passion with some skill and knowledge obtained from CFG and CFKoP was born. In the background of the photo you can see Nikki looking on...we are happy and honored to announce CFKoP's first spin off affiliate...CrossFit Phoenixville. Click here to read some words from Nikki & John about their new affiliate.
In my eyes this photo is rather fitting from a few perspectives; it not only shows the level of camaraderie between gyms/affiliate owners but also the growth and potential in the community for expansion. Some of you may remember when I was starting out I trained at CrossFit Generation under the watchful eye of Barry (pictured in the photo). I combined my passion with some skill and knowledge obtained from CFG and CFKoP was born. In the background of the photo you can see Nikki looking on...we are happy and honored to announce CFKoP's first spin off affiliate...CrossFit Phoenixville. Click here to read some words from Nikki & John about their new affiliate.
Strength:
30 Strict Pull-ups
Metcon:
Flight Simulator
5-10-15-20-25-30-35-40-45-50 and back down to 5 of UNBROKEN double unders
Read:
Eat more Vegetables by L. Pappas
Birthday:
Happy Birthday Sam B!
Happy Birthday Sam B!
Quote:
"Love all, trust a few, do wrong to none."
-William Shakespeare
Results:
Mike S Blue, 23:00 (SU to 45)
Miranda MFx2, 15:45 (SU to 150)
Melinda Blue, 22:00 (DU to 12 by 2)
Kristin T Blue, 20:40 (DU to 20 by 2)
Meghann Green, 16:15 (SU to 60)
Pat Black, 19:10 (SU to 75)
Jay E Green, DU practice
Kim G Green, 23:28 (SU to 150)
Kara Green, 18:00 (SU to 120)
Plentus 9:33, Rx
Mike F 26:25, DU to 35
Josh C 25:21, DU to 40
Sara B 27:11, DU to 35
Kevin 12:00, Du to 30
Jeff Hi (20)
Jackie 17:58, DU to 25 Su back down
Kristen SB 26:50, DUs
Jim B 24:15, DU att to 25
Karen 15:55 Du to 20
WW 16:15DU to 25
Brian R 23:39 150 (50)
Nina 20:00 (su to 150)
Megs 14:58 (du to 30 and back down)
Tom H (red) 25:00 of attempts
Rhonda (green) 20:54 (su up to 150, down to 105)
Denise (mfx2) 11:36 (su to 90 and back down)
Travis (mf) 21:45 (su to 120 and back down)
John G 25:07 (su to 150 and back down)
Sharon (half with mf), 19:30 (du to 20 and back down)
Ciera (blk) 19:40 (su to 90 and back down)
Keith 26:47 du's up to 45
Mel DUA (time?)
Joe A. 18:00 du's up to 35
Danny 15:49 Rx
Jess S. DUA (time?)
Flounder 17:57 su's to 60 and back
JP 33:90 Rx for su's
Tim G. du's to 20
Jen S. ??
22:18 du's/su's up to 30 and back
Donkey 35:18 Rx for su's
Erica su practice
Kate 28:23 dua to 40, su's down
Jess C. 19:30 up to 60 and down twice each
Charles 25:16 Rx
Liz 21:08 up to 30 and down
Results:
Mike S Blue, 23:00 (SU to 45)
Miranda MFx2, 15:45 (SU to 150)
Melinda Blue, 22:00 (DU to 12 by 2)
Kristin T Blue, 20:40 (DU to 20 by 2)
Meghann Green, 16:15 (SU to 60)
Pat Black, 19:10 (SU to 75)
Jay E Green, DU practice
Kim G Green, 23:28 (SU to 150)
Kara Green, 18:00 (SU to 120)
Plentus 9:33, Rx
Mike F 26:25, DU to 35
Josh C 25:21, DU to 40
Sara B 27:11, DU to 35
Kevin 12:00, Du to 30
Jeff Hi (20)
Jackie 17:58, DU to 25 Su back down
Kristen SB 26:50, DUs
Jim B 24:15, DU att to 25
Karen 15:55 Du to 20
WW 16:15DU to 25
Brian R 23:39 150 (50)
Nina 20:00 (su to 150)
Megs 14:58 (du to 30 and back down)
Tom H (red) 25:00 of attempts
Rhonda (green) 20:54 (su up to 150, down to 105)
Denise (mfx2) 11:36 (su to 90 and back down)
Travis (mf) 21:45 (su to 120 and back down)
John G 25:07 (su to 150 and back down)
Sharon (half with mf), 19:30 (du to 20 and back down)
Ciera (blk) 19:40 (su to 90 and back down)
Keith 26:47 du's up to 45
Mel DUA (time?)
Joe A. 18:00 du's up to 35
Danny 15:49 Rx
Jess S. DUA (time?)
Flounder 17:57 su's to 60 and back
JP 33:90 Rx for su's
Tim G. du's to 20
Jen S. ??
22:18 du's/su's up to 30 and back
Donkey 35:18 Rx for su's
Erica su practice
Kate 28:23 dua to 40, su's down
Jess C. 19:30 up to 60 and down twice each
Charles 25:16 Rx
Liz 21:08 up to 30 and down
41 comments:
Love Nikki in the background
Congratulations Nikki and John!!!!! So excited about our local CrossFit community expanding but will really miss you as a coach and daily inspiration!!! Best wishes to you both on building a successful box, I look forward to when we are all together at events at either KOP or Phoenixville!
As an add on, congrats Nikki and John! That's great. Keep Crossfit growing.
Congratulations, Nikki and John!!!!
Very exciting news, but you will be greatly missed at KoP. Nikki, I always value and appreciate your comments and coaching. Thanks!
congratulations to Nikki and John on your new venture! we will miss you at KOP...your friendly smiles and awesome knowledge base. luckily, you aren't going very far. best of luck to you :)
Coaches' note I posted last time this came up:
the rules are that you cannot do a single under between sets, you must come to a complete stop. You may do single unders to get started, but not as your "rest" or break between sets. If you do not do them unbroken, you need to start over at that particular number. OPT put this WOD up as a breathing ladder (since they have to be unbroken, you need to compose yourself before each set) and people's times were between 10 min. - 20 min. One guy posted a time of over an hour! James Hobart told me he thinks he can get it down under 7 min.
For beginners, remember this is a breathing/composure exercise. Whatever you do, try to do them unbroken, or if you do du attempts, do not rest in the middle of the set. If you have a good amount of double unders, but not sure if you can get to 50, you can also do a Mini Flight Simulator: 5-10-15-20-25-20-15-10-5 unbroken du's.
As for Nikki and John, good luck with this new venture...you are following your dreams and hopefully you will make it look at good as you did team Amanda at Regionals!
Congrats Nikki and John.
Congratulations Nikki and John!!! I am so proud and happy for the both of you! Nikki you have become not only an inspiration to me but a very good friend. I will miss you, but will def come check out your box! Let me know how I can help you guys with your move! Best of luck!
congrats Nikki and John...I know you guys will will run an incredible box...your dedication as coaches and athletes will be sure to build a strong community. Good luck...
Congrats Nikki and John!! How exciting!!! I am only a couple minutes away from Phoenixville!!
Congratulations Nikki and John! I am really happy for you but I'm going to miss you both as mentors and as a coach Nikki. All the best to you as you start your new box and we'll hold you to coming to visit us at CFKoP.
Congratulations to Nikki and John! You will both be missed at CrossFit KOP. Best of luck on your exciting new endeavor.
Way to go guys. You will be missed!
Congratulations Nikki and John! The people that you introduce to CrossFit are lucky to have such knowledgeable and kick-ass people as coaches and role models. You will be missed daily, good luck!
Happy Birthday, Sam B!!!! You are one strong, athletic dude...and so very kind and friendly. You deserve to have a kickass bday! Enjoy your day!
Happy Birthday, Sam B. Your smile and encouragement goes a long way. Hope you have a most excellent day!
Congratulations Nikki and John! This is very exciting news! You guys will be missed at KOP. Nikki - thanks for being such an inspiration and a great coach. I wish you guys nothing but the best :)
Happy birthday Sam!!
Nikki and John, congrats and best of luck. Your energy is amazing and it is an HONOR to be coached by you and to compete with you. You will have great success!
Sam B, you're an animal! Happy birthday.
Happy Birthday Sam! Have a great day.
Congrats to Nikki and John. Good luck with your new venture.
Happy Birthday Sam! Enjoy your day!
Congrats Nikki and John! That is awesome!!
Sam B., what a monster! Your work ethic is admirable; you're consistently working on skills and strength before and after wods. This translates into a vast improvement from last year to this year and especially in the past 4-6 months. Happy birthday buddy!
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Happy Bday Sam B! Each time I see your Lynne score, I'm always motivated ... you are a monster!
Aimee - seeing you and Barry together in that picture is awesome. I smiled when I saw it because of the mornings we'd all be at the box for a 7 am WOD that ended up with both of you pushing me. Good times.
Sam, happy bday, and keep up the increasing improvements. What a guy- taking pullups to a 62 count is a whole another level.
Nikki and Warnek, keep doing what you do best and of course we will all see you as time goes and the box grows.
Congrats Nikki & John, and Happy B-Day Sam B. !
Sam B, happy birthday!! Your strength and speed always astound me! Hope you have a great day!
Thanks everyone - it means the world to me to have your support! I'm really going to miss CFKOP and each of you... CFKOP has been like a second home to me.
6:00am results
Mike S Blue, 23:00 (SU to 45)
Miranda MFx2, 15:45 (SU to 150)
Melinda Blue, 22:00 (DU to 12 by 2)
Kristin T Blue, 20:40 (DU to 20 by 2)
Meghann Green, 16:15 (SU to 60)
Pat Black, 19:10 (SU to 75)
Jay E Green, DU practice
Kim G Green, 23:28 (SU to 150)
Kara Green, 18:00 (SU to 120)
Sam B: I don't know how I missed seeing it was your birthday, but i hope you have a terrific day!
Happy Birthday Sam B! Hope you have a great day. :)
Nikki and John - congrats! Like Timmy said just keep doing what you do, how you do it and the sky is the limit!!!
Sam B - happy birthday! Have a great day!
Nikki and John - congratulations! Wishing you great success with the new venture!
Nikki - you've been a big part of my CrossFit experience, from Fundamentals through to this morning's WOD. Thanks for the great coaching and support! You will be missed!
Happy Birthday Sam B. The B is for Beast, right? It's awesome getting to work out with you - you've definitely inspired me to keep going when I thought I couldn't (and even to catch me as I almost toppled off the 24 inch box!). Hope your day is as awesome as you are!!
Nikki and John - you two must be so excited!! Congratulations and good luck the new box. As great coaches, I'm sure you'll do an AMAZING job!
Thanks a lot for the support! KOP helped me improve in so many areas of crossfit I can't begin to count. Hopefully we can forward that on to some others.
Happy Birthday Sam B! You constantly inspire and impress me with your hard work and amazing upbeat attitude. Looking forward to many more workouts with you!
Happy birthday Sam! You have great insight and focus, especially with the DU advice you were giving me last week. I really admire the way you put others before yourself, such as at the last open gym when you gave up a lot of time to help a lot of us with our muscle ups and kipping pullups.
Thanks John for being such a great inspiration, not just because of your talent, but also because you have so much talent and are still so humble and kind. Thanks Nikki for coaching the strength classes and for the enormous wealth of knowledge you've shared with me about rest/recovery/nutrition. You've both really influenced a lot of lives at CFKoP, I'll miss you both a lot.
430pm Results
Plentus 9:33, Rx
Mike F 26:25, DU to 35
Josh C 25:21, DU to 40
Sara B 27:11, DU to 35
Kevin 12:00, Du to 30
Jeff Hi (20)
Jackie 17:58, DU to 25 Su back down
Kristen SB 26:50, DUs
Jim B 24:15, DU att to 25
Karen 15:55 Du to 20
WW 16:15DU to 25
Brian R 23:39 150 (50)
Thanks for all the kind words. Being able to be part of the kop community and being able to work out with such a great group of people is one of the highlights of my day.
Best of luck to you, Nikki and John. You guys will do great!
Sam B
12:00 results:
Nina 20:00 (su to 150)
Megs 14:58 (du to 30 and back down)
Tom H (red) 25:00 of attempts
Rhonda (green) 20:54 (su up to 150, down to 105)
Denise (mfx2) 11:36 (su to 90 and back down)
Travis (mf) 21:45 (su to 120 and back down)
John G 25:07 (su to 150 and back down)
Sharon (half with mf), 19:30 (du to 20 and back down)
Ciera (blk) 19:40 (su to 90 and back down)
Happy Birthday Sam B!!!
Best wishes Nikki and John! I admire so many things about each of you as coaches and athletes. You guys will be great.
5:30 and 6:30 CrossFitters CAN Jump
Keith 26:47 du's up to 45
Mel DUA (time?)
Joe A. 18:00 du's up to 35
Danny 15:49 Rx
Jess S. DUA (time?)
Flounder 17:57 su's to 60 and back
JP 33:90 Rx for su's
Tim G. du's to 20
Jen S. ??
22:18 du's/su's up to 30 and back
Donkey 35:18 Rx for su's
Erica su practice
Kate 28:23 dua to 40, su's down
Jess C. 19:30 up to 60 and down twice each
Charles 25:16 Rx
Liz 21:08 up to 30 and down
Batman! I didn't know it was your birthday:) Happy Birthday Sam B. It is awesome a pleasure to wod with you or watch you wod! Your determintion and energy is contagious! I hope you had an awesome day and spent it doing something you truly enjoy!
Happy bithday Sam B, its always great working out with you, you are a great person to work out next to and are always posing to do better. Hope you had a kick ass 90+ degree birthday.
Nikki and John good luck in your new venture, you've already got a great start with the two of you.
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