Clean
5-5-3-2-1-1-1
then
at 80% of your 1 RM complete 3 reps on the minute for 7 minutes
Community Reminders:
Thursday 10/13 at 6:30PM we are hosting an open house for our non-profit organization "Steve's Club King of Prussia" - Please share this letter and flyer with any Youth or Organizations who you think would qualify for our fitness program.
Saturday 10-15:
We have some great things going on this Saturday at CFKoP. We will be running "GRACE" (30 Clean & Jerks (95/135#) for time at 9AM & 10AM. All donations will benefit "Mammograms in Action"...Last year we raised over $4,000 and this year we are hosting two events to try to top that - "Helen Meets Grace" will run on 11/12 coupled with many raffle chances!
At 11 AM - The Bench Contest:
Event 1:
5 attempts to get to your 1RM Bench - Max weight lifted wins.
Event 2:
Max repetitions of a body weight bench - Max repetitions wins.
Athletes will receive a point total based their placement in both events and the combined lowest total will be crowned the winner.
In addition to this, the WAM 10 winner will be announced on Saturday at 11AM. Remember to turn your journals in to Aimee by 9PM on Friday, 10/14.
Birthdays:
Happy belated birthday to Peterson and Tim G...don't let these two sneak away with out birthday burpees this week!
Quote:
"Mindfulness is both a state of being and a daily spiritual practice, a form of meditation."
- David Richo
Results:
Pooch -125# PR
Mike P - 200# PR
Bekah - 105# PR
Katie V - 75# PR
Jay E - 185#
Lee - 145#
John C 205 (215 power clean) PR
Kevin B 155 PR
Steph V 170 PR
Tamas 150 (155 power clean) PR
Susan 103 PR
Kara 95 PR
Becky 105 power clean
Becca 78# PR
Brian R 185# PR
Ernie 135#
Plentus 230#
Tim H 185 PR
Oleg 175 power PR
Mike S 115 PR
Sandy 85 PR
Denise 115 PR
Flounder 135 PR
Sam B 220 PR
Nick 165
Kate 123
Zac 235 PR
Mrs. Peterson 113 power
JNa 95 PR
Shoeless 185 PR
Akeem 95 power
Erika 85
Mahin 45 PR
Tracy 105 PR
Conn 185
Luke 185
Danielle H. 93 PR
Borden 215 PR
Golden 155 PR
Balmer 195
Charles 115
5-5-3-2-1-1-1
then
at 80% of your 1 RM complete 3 reps on the minute for 7 minutes
Community Reminders:
Thursday 10/13 at 6:30PM we are hosting an open house for our non-profit organization "Steve's Club King of Prussia" - Please share this letter and flyer with any Youth or Organizations who you think would qualify for our fitness program.
Saturday 10-15:
We have some great things going on this Saturday at CFKoP. We will be running "GRACE" (30 Clean & Jerks (95/135#) for time at 9AM & 10AM. All donations will benefit "Mammograms in Action"...Last year we raised over $4,000 and this year we are hosting two events to try to top that - "Helen Meets Grace" will run on 11/12 coupled with many raffle chances!
At 11 AM - The Bench Contest:
Event 1:
5 attempts to get to your 1RM Bench - Max weight lifted wins.
Event 2:
Max repetitions of a body weight bench - Max repetitions wins.
Athletes will receive a point total based their placement in both events and the combined lowest total will be crowned the winner.
In addition to this, the WAM 10 winner will be announced on Saturday at 11AM. Remember to turn your journals in to Aimee by 9PM on Friday, 10/14.
Birthdays:
Happy belated birthday to Peterson and Tim G...don't let these two sneak away with out birthday burpees this week!
Quote:
"Mindfulness is both a state of being and a daily spiritual practice, a form of meditation."
- David Richo
Results:
Pooch -125# PR
Mike P - 200# PR
Bekah - 105# PR
Katie V - 75# PR
Jay E - 185#
Lee - 145#
John C 205 (215 power clean) PR
Kevin B 155 PR
Steph V 170 PR
Tamas 150 (155 power clean) PR
Susan 103 PR
Kara 95 PR
Becky 105 power clean
Becca 78# PR
Brian R 185# PR
Ernie 135#
Plentus 230#
Tim H 185 PR
Oleg 175 power PR
Mike S 115 PR
Sandy 85 PR
Denise 115 PR
Flounder 135 PR
Sam B 220 PR
Nick 165
Kate 123
Zac 235 PR
Mrs. Peterson 113 power
JNa 95 PR
Shoeless 185 PR
Akeem 95 power
Erika 85
Mahin 45 PR
Tracy 105 PR
Conn 185
Luke 185
Danielle H. 93 PR
Borden 215 PR
Golden 155 PR
Balmer 195
Charles 115
20 comments:
6:00am results
Pooch -125# PR
Mike P - 200# PR
Bekah - 105# PR
Katie V - 75# PR
Jay E - 185#
Lee - 145#
4 PRs this morning - great work! I could see some improvements today, just going from the 5 reps down to the 1s, way to stay focused.
Peterson and Tim G, happy birthday! Have a great day!
Happy Birthday Peterson and Tim G!
Megs - Any chance you are going to yoga tonight? I am thinking about the 530 class? Let me know!
Liz
Happy Birthday Peterson and Tim G!
Hey Liz,
Depending on how my day goes at work, I'd like to. I packed my stuff in case I can!
Peterbutt - you are cool because you are another Chris P. I've seen massive improvements in both your flexibility and strength, two super important things for CF. You bring a great attitude to the gym and are there cheering on those who finish near the end of WODs. That says a lot about your character. Happy birthday bud.
Tim G. - you are cool because you like to talk about geeky stuff especially if it relates to fitness and nutrition. (Peterbutt, I also consider you a geek) You're always looking to improve and are one of the best people to give feedback to because you absorb it and make it into something. I also enjoy how you see improvements outside of the gym with your PFTs. Happy birthday!
To the 6am Crew -
Thank you for being there this morning. You really help me stay calm (even if I didn't seem it at the moment). I just wanted to pass my apreciation almong! Hope the rest of class was uneventful!
Thank you Again!!! Such a Wonderful group!
Kim G
Oh and Happy Birthday Tim G and Peterson! Have a great day
Kim G
Lots of PRs at the nooner:
John C 205 (215 power clean) PR
Kevin B 155 PR
Steph V 170 PR
Tamas 150 (155 power clean) PR
Susan 103 PR
Kara 95 PR
Becky 105 power clean
Happy B-Day's Boys.....
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At the Shoe Mart home page type in Crossfit in the search bar. Discount ONLY applies to INOV, SKINS, Saucony and JACO (great training shorts) Brands.
Kevin B.
to all those that have a power clean higher than a clean...PLEASE work on your front squat. there is no other reason that this should be true!
to steph, great job girl. 200 is in your future.
Thanks for the advice Jason. In my first 2 Crossfit workouts ever my strengths and weaknesses are very apparent. This is exactly the kind of training I have been looking for. I look forward to learning and improving.
John C
430 Clean Up Crew
Becca 78# PR
Brian R 185# PR
Ernie 135#
Plentus 230#
Holy CRAP, Chris - that is BAD-ASS!
Thanks jas...wall squats! John c. - dude your gonna be a bad ass crossfitter! Welcome to the club :) can't wait to see you blow up :))).
p.s. Wanted to share with everyone an experience i had with the cleans today. I really mentally thought about pulling myself under the bar as opposed to dropping under it...it really seemed to help, not only for getting quickly into the squat under the bar, but also to opening up more fully. It hit me that triple extension is the start of the pulling under if that makes sence. i <3 cleans.
5:30 and 6:30 Kidney beans
Tim H 185 PR
Oleg 175 power PR
Mike S 115 PR
Sandy 85 PR
Denise 115 PR
Flounder 135 PR
Sam B 220 PR
Nick 165
Kate 123
Zac 235 PR
Mrs. Peterson 113 power
JNa 95 PR
Shoeless 185 PR
Akeem 95 power
Erika 85
Mahin 45 PR
Tracy 105 PR
Conn 185
Luke 185
Danielle H. 93 PR
Borden 215 PR
Golden 155 PR
Balmer 195
Charles 115
good improvements on your techniques folks. Remember, pull those knees back, get to that power position and EXPLODE up (not back). Some solid PRs tonight.
Can I still do barbell strength this Saturday, or is it Bench Off only?
Tim - yes, barbell strength is still going on, both Jason and I will be there. One of will be running the bench off and one coaching the class.
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