W.O.D. 5.1.11



5 reps Turkish Get up, Right Hand (55#/35#)

200m Right Hand Farmer Walk

5 reps Turkish Get up, Left Hand (55#/35#)

200m Right Hand Farmer Walk

Community Notes:
Good Luck to all the athletes running the 2011 Broad Street 10 mile Race today!

I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.
-Jesse Owens

Pooch 250, 9:11 (35#)
Dorothy 200, 8:47 Rx
Lisa C. 110 8:12 (10/35#)
Kim G 205, 8:40 (26.5#)
Steph V. 305, 9:20 (35/55#)
Sandy 135, 8:10 (18/26.5#)
Kristin T. 235, 9:32 Rx
Tim H 295, 7:58 (26.5#)
Jess C. 155, 9:15 (26.5/35#)
Dianne 205, 8:41 (18#)
Jess S. 185, 8:43 (18#)
Jay S. 225 (form), 8:38 (35#)
Jessie 143, 8:18 (18#)
Donkey 255, 7:57 (35#)


W.O.D. 4.30.11

The Metro Dashers and their medals of honor!

500M Row

Hang Power Cleans (75#/115#)
Over Head Squats

500M Row

Community Notes:
Good Luck to all the athletes competing in the Metro Dash today! Jason and I will take a stab at the Thor's cup trophy! Click here to see the video we submitted!

CrossFit Explode will host the last WOD of the Open Sectionals at 10AM today (Saturday 4/30) - all are welcome.

“It is in the compelling zest of high adventure and of victory, and in creative action, that man finds his supreme joys.”
-Antoine de Saint-Exupery

Jay S 14:59 (45)
Jason Ba 10:50 (95, run)
Howard 15:14 (75)
Sandy 14:13 (45)
Sam B 9:58 (95, run)
ShengChing 14:55 (53)
Cate 11:44 (Rx, run)
Warnek 13:23 (Rx, run)
Justin K 13:24 (70/45)
Jess S 17:30 (45)
JZ 21:27 (95/75)
Joe A 20:39 (Rx)
Sharon 22:25 (35/15)
Kristin T16:13 (65)
Josh C 14:50 (95, DC ROM)


W.O.D. 4.29.11


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Your score is the number of handstand push-ups completed for each round. Scale as necessary. Today is a great day to work on the Rope Climb and HSPU skill!

DOMS and muscle soreness by C. Plentus

“I was never afraid of failure, for I would sooner fail than not be among the best.”
- John Keats

Bekah: 35 (rope scale/45 lb plate and abmat)
Meghann: 28 (rope scale and abmat)
Sandy: 39 (rope scale and 2 25 lb plates)
Peterbutt:30 (45 lb plate)
Tom H: 10 (2 climbs + rope scale, 25in box and wall)
Patti M: 47 (rope attempts, 24in box)
Pat: 25 (rope scale and 2 abmats)
Kim G: 34 (rope scale and 25in box)
Tim G: 15 (abmat)
Granny:24 (Rx)
Kevin: 42 (Rx)
Killa: 28 (25ab)
Aim: 17 (Rx)
Nik: 66 (Rx)
Mike F: 14 (3*ab)
JZ: 36 (45ab)
Rob Ph: 39 (3*ab ring rows)
Howard: 54 (ab ring rows)
Clay: 26 (ab)
Jason: 23 (Rx)
Mike V: 34 (Rx)
Cate: 14 (Rx)
Dorothy: 34 (2*ab)
Olan: 19 (ab)
Kate: 23 (attempts)
Dani: 24 (box rope scale)
Jess S 10 (rope scale, HS attempts)
Denise 21 (rope scale, HSPU attempts)
Melinda 39 (rope scale, HSPU to 35+10)
Sam B 42 (Rx+ 20# weight vest)
Vinny 12 (Rx)
Rob P 13 (towel PU, scale HPSU)
Miranda 26 (45+abmat)
Rachael 25 (35+abmat)
Justin K 26 (rope scale, 35+abmat)
Brittney 71 seconds (rope scale, HS hold)
Tim H 37 (rope scale, box HPSU)

CrossFit King of Prussia will be hosting the Beat the Streets Fundraiser on Saturday May 14th at 9AM. This Fundraiser supports Steve's Club. If you haven't heard the amazing things that Steve's club does, click here to read more. This year CrossFit KoP will be starting our own Chapter for the at risk youth.

Get your teams ready! All are welcome, and this will be the WOD on 5/14. Click here to compare to last year's event. Last year we raised $1250 to support the at risk/underprivileged youth. You do not have to donate to participate, but any, all & even small donations are welcome. We will have a spot at the box on 5/14 to drop donations in or you can use the link at he bottom of the page.

Teams of 3 (at least 1 female per team) will compete in either the Social or Competitive (Rx’d) Division. For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly. Athletes may compete on more than one team if they like (in different heats).

Teams of 3, everyone must run together at the beginning and the end. Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 

For time:
Run 400 meters (entire team)
150 Box Jumps (24" box for everyone)
75 Push Press (45#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)

Results are based on the time it takes to complete the workout. The fastest team wins!

The team cannot start the first exercise until everyone has completed the run. In a similar fashion, the team cannot start the next exercise until all reps are done with the first exercise. The final time is when the slowest athlete finishes their 400m run.

WOD Standards:
Box Jumps - Entire foot must be on the box, open hips at the top. Step down is ok.

Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).

Air Squats - Crease of the hip below the knee (must be below parallel). Full extension at the top.

Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.

National Prizes to be awarded for the top teams in the Competitive (Rx’d) Division, and to the Affiliate that raises the most money.

Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value
Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value

To Donate:
Click here to access the CrossFit King of Prussia Fund-raising page.

"Once I was struggling on a math exam. I was about to give up but thought to myself 'At least it's not death by burpees...' I got a B+ on the test."
-- Steve's Club athlete, Camden NJ

On May 14th, Jason will be hosting his annual golf tournament that raises money for a Philadelphia University scholarship dedicated to his best friend who passed away in 2004 at the age of 25. The tournament, played in a best ball format, is held at the Ingleside Country Club in Downingtown, PA, and it will begin at 8:00AM. The cost of the tournament is $85.00 which includes your greens fee, cart, catered lunch and all you can drink beverages (beer included) throughout the day. All proceeds go directly towards the scholarship. The tournament is sponsored by Taylor Made so there will be prizes for longest drive, longest putt, lowest score and a raffle included with your greens fee. Jason would like to have an idea of how many people are interested by May 6th but you can register up until the morning of. If you have any questions, please talk to Jason. Thank you very much.

Click here to read more and view the flyer.


W.O.D. 4.28.11

Dominic O. - post 11.6
(A big thanks to Dom who has been our intern for the semester, congratulations on your graduation from Kutztown University in 10 days!)

CrossFit Games Open WOD 11.6:

7min AMRAP of:
3 Thrusters... 100/65 pounds
3 Chest to Bar Pull Ups
6 Thrusters...100/65 pounds
6 Chest to Bar Pull Ups
9 Thrusters...100/65 pounds
9 Chest to Bar Pull Ups
12 Thrusters...100/65 pounds
12 Chest to Bar Pull Ups
15 Thrusters...100/65 pounds
15 Chest to Bar Pull Ups
18 Thrusters...100/65 pounds
18 Chest to Bar Pull Ups
21 Thrusters...100/65 pounds
21 Chest to Bar Pull Ups
24 Thrusters...100/65 pounds
24 Chest to Bar Pull Ups

Score is total reps completed

Thoughts on Open Sectional WOD 11.6 from Chris Plentus

Community Reminder:
You will have the opportunity to complete this WOD tonight from 4:45PM - 6:30PM or at CrossFit Explode on Saturday.

Barbell Strength will resume next Thursday 5/5.

We are offering a 7AM class today (no 6AM).

Charles Barkley teased about CrossFit on TNT.


“The greatest way to live with honor in this world is to be what we pretend to be.”

11.6 Photos: The Final WOD
Sam B.
Jason L.
Coaches Judging Coaches

Take a look at my pecs and we aren't even bench pressing!

Dorothy = Determination


Nina 60
Cline 60
Pat 56
Kristin T. 69
Tom S. 72
Howard 75
Steve K 47
Gabe 50

Jay E. 53
Steph V. 3
Mike T. 67
Olan 66
Jason 79
Aimee 107
Tim P. 84
Dom 103
Cate 93
Ditty 29
Vinny 88
Nikki 99
Jason B. 32
Miranda 54
Ken 3
Plentus 90
Sam B. 96
Rob P. 81
LP 81
Jerry 66
Mike V. 108
Warnek 117
Killa B. 59
Karen 3
Dorothy 57
Shoeless 61
Jeff 50
Danny 80


W.O.D. 4.27.11

Congratulations to Pooch who finished the Boston Marathon

Front Squat


4 Rounds for time of:
10 Front Squats (@ 70% of your 3 RM)
10 GHD Sit-ups

The Boston Marathon 2011 from Pooch
Training: I decided for this marathon that I'd try running a little less and doing more cross-training. I chose a 3 run/week plan, with the intention of cross training 2 to 3 times a week. I had been doing CrossFit for a couple months before, so i figured that would be a good supplement.

Doing those daily runs during the dead of winter was brutal. Towards the end, I signed up for a gym membership just to get those speedwork runs in. I curtailed the CrossFit training about 6 weeks before the race, just to try to avoid injury. I ended up with an injury anyhow, with my left ankle developing some soreness, which caused me to take a week off. I switched shoes and came back strong after the layoff. I didn't totally stop cross training though, just doing bodyweight exercises (pushups, situps, squats) to keep my fitness up. I felt really good towards the end of the training, but i worried a little that i didn't get enough miles in, and hoped the cross training would make up for it.

Marathon day

Day starts at 5:15 am - couldn't sleep all that well. Took the subway up to boston common to catch the bus to hopkinton. It took about 25 minutes of waiting in line to get on a bus, and then an hour+ to get out to hopkinton. Overall, the logistics were well managed - its impressive to get that many people transported so quickly. The waiting area in hopkinton felt cramped, but they had a ton of porta-johns, so that wasn't an issue. Finally get out to the corrals and start at10:45. The field was really crowded and i tried to lay back a little to see if it would thin on its own, and to avoid burning out early. By mile 5 or so it hadn't really thinned, but my pace was starting to improve, which started moving me through through the crowd. Around this time, my left calf started tightening, so i tried to compensate by staying on the left hand side of the road. After a while of this, my IT band started bothering me. I moved back to the right side, and of course the calf came back. I played the left-right game for a couple miles but ultimately i found the solution was to pick up the pace. I was taking gatorade every mile, to compensate for not getting much to eat before the race. Then I went past Wellesley College, which has a reputation for a raucous crowd, and they didn't disappoint. It was a big lift, and my pace improved accordingly. Not long after, my music player crapped out, so i abandoned music for the rest of the run. No negative effect though, because there was so much crowd support. Then i got to Newton and the hills. After 16 miles, any hill is a big hill, and 4 in a row is punishment. I cut back my pace and made it through to the top of the last hill (heartbreak hill) before taking a brief walk break. From here on, the course got easier with more downhills, and even more crowd support. The crowds were great, and i really got a lift from them, pumping them up and high-fiving at every opportunity. There were a few more small inclines, which seemed really hard at the time. I was taking walk breaks at the water stations each mile, just to get more fluid in to avoid dehydration. Coming into the city was a great experience. The crowds were 10 to 15 people deep on the street - the final turn onto Boyleston St was like entering a packed stadium at full yell. It gave me chills, and really the only circumstance i can think of where i would experience anything like that. From there it was a coast downhill into the finish and i was passing people right and left. Finished in 4:07, which is 5 minutes off my best time.

If i had to do it again, i would have added a 4th day of running, and ran a little quicker in the first 5, to find my groove earlier. So far, my recovery has been easier, which i think has something to do with the cross training - my quads don't feel nearly as bad as in previous marathons. I can't say that I'm looking forward to the next marathon, I'm just looking forward to some time off. It was great to be out there on the course on the day when the fastest marathon ever was run (2:03:02).

"Tell your heart that the fear of suffering is worse than the suffering itself."
- Paul Coelho

Meghann 155 7:13 (95) ghd
Bekah 135 6:26 (95)
Melinda 155 6:57 (105) butterfly abmat
Jay E 275 scale, butterfly abmat
Tim G 205 8:57 (145)
Tom H 125 7:25 (95)
Dianne 98 6:29, (68) butterfly
Mike S 115 7:45 (80) butterfly
Kim G 93 7:18 (63) abmat
nina 145 5:51 (100) ghd
Kara 108 5:40 (63)
Daniela 50 7:19 (35, abmat butterfly)
Jeff 175 6:13 (115, ghd)
Sarah S 78 6:42 (63, ghd)
JB 185 7:02 (115, ghd)
Jackie 115, 5:28@80#
Brian R 185, 6:36@130
Kristen SB 100, 6:38@65
Breanna 80, 8:17@60
Josh 185, 6:09@135
Roman 175, 6:35@105
Shoeless 205, 7:50@145
Clay 185 and 7:56 at 135 GHD
Mel 110 and 4:58 at 75 GHD
Roger 145 and 7:01 at 105 GHD
Sandy 85 and 5:51 at 60
Denise 115 and 6:01 at 75
Peterbutt 185 and 7:36 at 135 GHD
Ditty 115 and 7:46 at 80 GHD
Chuck 145 and 6:22 at 95 from floor
Nicole 110
Flounder 155 and 8:18 at 110
Sharon 115 and 7:57 at 75 GHD
Samantha 55 and 6:45 at 45
Shawn 255 and 7:40 at 185
Justin K. 135 and 4:52 at 95
Sheng Ching 145 and 8:25 at 75 GHD
Rachael 100 and 7:15 at 68 GHD


W.O.D. 4.26.11

5 rounds for time of:

200M Sprint
Max Kettlebell Swings (55#/70#)

Rest 2 minutes between rounds. Your score will be the total Kettlebell Swings completed. Kettlebell swings must be completed in succession without dropping the KB. Rest can be taken with the bell in hand, but once it touches the floor you are finished with that round.

Community Notes:
We had a great turn out for our new 7AM Monday Class, thanks to all the early risers! In continuation of our updated schedule we are offering a 6AM class tomorrow and all Tuesdays going forward.

CrossFit Explode in West Chester is hosting this weekends Open Sectional WOD 11.6. If you cannot make it to our session on Thursday please go out and support CF Explode!

“Honest disagreement is often a good sign of progress.”
-Mahatma Gandhi

Katie F: 69 (26#)
Denise: 64 (35#)
Melanie: 60 (45#)
Andrea: 55 (18#)
Steph: 60 (Rx)
Todd: 47 (Rx)
Laura: 65 (Rx)
Melinduh: 53 (Rx)
Vinny: 64 (Rx)
Clay: 62 (Rx)
Jon: 74 (55#)
Tony: 83 (Rx)
Rob Ph: 87 (55#)
Karen: 53 (35#)
Kathleen: 111 (35#)
Dorothy: 45 (Rx Russian)
Killa: 103 (45#)
JZ: 51 (55#)
Jessie: 85 (18#)
Nicole G: 67 (26#)
Shoeless: 41 (Rx)
Megs: 50 (45#)
Kevin: 29 (Rx)
Nikki: 100 (35#)
Kim L 72 (35#)
Kim G 62 (35#)
Bekah 44 (45#)
Meghann B 39 (45#)
Nina 30 (Rx)
Charles 62 (53#)
Jay E 81 (Rx)
Steve K 64 (45#)
Lindsey 76 (35#)
Mimi 84 (26#)
Chris 95 (35#)
Kara 92 (35#)
Arthur 98 (53#)
Kristin T. 100 (45#)
Shawn 69 (70#)
Jess C. 95 (35#)
Jess S. 101 (26.5#)
Rob P. 35 owie (70#)
Nicole S. 116 (35#)
Justin W. 104 (35#)
Paul 80 (70#)
Cindy 48 (35#)
Ken 133 (35#)
Miranda 83 (65# SDLHP)
Pooch 89 (35#)
Tim G. 54 (70#)
Justin K. 148 (35#)
Cline 81 (45#)
Sheng Ching 95 (35#)
Jason B. 95 (70#)


W.O.D. 4.25.11

Gymnastics skills or Vampire action?
-you decide...

Box Jump Overs (20-21"/24-25")*
Hand Release Push-ups

*For the box jump overs, you can jump directly over the box or you can first jump on top of the box and before jumping down on the other side; both would count as one rep.

For the hand release push-ups, your chest (between nipple and clavicle) must touch the ground while your hands are off the floor. From this position, you must push your body up from a plank position...your knees MAY NOT be the last part of your body to leave the ground unless a scale is being used.

Mobility Monday @ 5:30 & 6:30:
Stretches for Running. With the warm weather, and Coach Tim's POSE workshops, everyone will be running everywhere. We'll go over some standard stretches for calves, quads, hamstrings and hips that will keep you limber and fleet of foot.

Schedule Reminder:
Today we begin our 7:00AM class along with our regularly scheduled 9:30AM, 4:30PM, 5:30PM & 6:30PM.

"Always remember that the future comes one day at a time."
- Dean Acheson

Tom S 15:35, 21", Stepup
Pat P 15:06, 21"
Howard 14:06, 20"
Megs 13:22, 20", Stepup
Daniela 16:16, 7"
Dorothy 14:52, 13"
Kate 10:15, 20"
Nina 12:01, 21"
Grans:11:12 21'
Steve K:16:40 17'
Kathleen:14:06 13'
Lindsey:16:20 17'
Mel:11:25 17'
Chris T:13:53 17'
Sharon 17:52 17 JOU
Kevin 12:12 Rx JO
Rob: 14:00 21 JO
Brian 13:37 25 JO
Jackie 15:55 13 JOU ROM
Ben 18:08 21 JOU DC
Killa 13:12 20 JO
Jim B: 17:57 20 JO ROM
Karen 18:08 13 JO 25 PU ROM'
Dom: 10:47 RX JOU
Steph V 18:52 15 JOU BL
Mike F: 16:07 25 JO
Jeff 15:11 24 JO
WW 17:30 SU PU
Josette: 14:49 13 JO ROM
Jason B: 10:54 25 JO DC
KSB 15:58 13 JOU DC
Vinny 9:44 RX JOU
Chuck 13:17 13 JO ROM
Clay: 11:57 RX
Ditty: 18:04 20 JOU MF
Jess S: 15:32 13 JOU ROM
Densie: 15:48 13 JOU ROM
Kim G: 15:14 JOU ROM
JZ: 16:04 24 JO
Jon: 11:51 21 JOU
Tony: 9:45 RX
Kurt:12:54 RX
Tim H: 17:13 17 JO ROM
JP: 17:01 17 JOU ROM
Flounder: 16:21 13 JOU ROM
Josh: 14:21 20 JOU
Melinda 15:20 17 JOU DC
Paul F:13:35 25
Cline:14:05 21
Charles:18:26 21
Sam B: 8:33 RX
Chris S:14:44
Danielle: 16:17 13
Rachel: 13:56
Nicole: 17:16
Rob: 11:25
Kristen T: 11:46
Miranda: 15:52



W.O.D. 4.24.11

CrossFit King of Prussia will be CLOSED today for the Easter Holiday

Check out:
Talula's Garden

Schedule Update:
Attention early risers...We are now offering a 7AM class on Monday & Thursday. The old Thursday 6AM class will now be on Tuesday at 6AM. This new schedule is in place beginning on 4/25.

"the earth laughs in flowers."
-e. e. cummings


W.O.D. 4.23.11

9, 7 and 5 reps of:
Snatches (95#/135#)

Donate in memory of Amanda Miller to the Melanoma Research foundation On April 23rd, 2010, Amanda Rose Miller passed away after a hard-fought battle with melanoma. She was 24. Amanda proudly served her country in the United States Navy, earning numerous awards and commendations. Amanda was also a dedicated CrossFitter, finishing in 55th place at the 2009 CrossFit Games.

Amanda's amazing athleticism was overshadowed by her determination, fierce competitiveness, and enduring spirit.

We will be closed on Easter Sunday.

“Life is short, don't waste time worrying about what people think of you Hold on to the ones that care, in the end they will be the only ones there.”

Shawn: 14:01 (95 jump)
Liz: 15:14 (55 band trans)
Sandy: 11:10 (35 band trans)
Megs: 14:21 (55 band trans)
Mike S: 15:25 (40 trans)
Peterson: 12:13 (105 jump)
Lindsey: 12:00 (? band trans)
Jim C: 11:14 (95 jump)
JB: 11:05 (65 jump)
Jess C: 11:41 (45 band trans)
Jess S: 10:52 (45 trans)
Nicole G: 7:22 (33 trans)
Joe A: 19:46 (power snatches)
Clay: 6:35 (95 jump)
Jenny: 9:10 (53 band trans)
Kristin T: 10:22 (65 band trans)
Aimee: 13:00 (Rx)


W.O.D. 4.22.11

Bench Press


Max height Box Jump

What is the single best exercise? by Gretchen Reynolds

“Keeping score of old scores and scars, getting even and one-upping, always makes you less than you are.”
-Malcolm S. Forbes

Nina 135 x 5 (155 x 1)/ 32.5"
JP 135 x 5/ 35"
Mike S 95x5/ 32.5"
Pat 155 x 5 (175 x 3)/ 37"
Jeff Hi: 145/42"
Jerry 225 (form)/37"
Sandy 70 / 21"
Nicole 85 / 30.5#
Jason B 185 / 48"
Tim H 135 / 33"
JB 140 / 35"
Samantha 65 / 33.5
Rob 215/ 42"
Joe A: 235/ 52
Dorothy 105, 30"
KristenSB 90, 25"
Kristin T 95, 25"
Steph V 120, 25"
Sharon 105, 30.5"
Kim G 65, 21"
Sam B 255, 46"
Brian R 155, 38"
Jay E 275, 29"
Jim C 175, 39"
Vinny: 260, 49.5"
Aim: 120, 31.5"
Grans: 110, 36"
Clay: 185, 40"
Josh S: 205, 36"
Danny: 295, 36"
Howard: 205, 33"
Jon: 185, 32"
Tony: 245, 44"
Chris S: 275, 36"
Peterson: 165, 44"
Shoeless: 145, 40"
Lindsey: 85, 27"
Olan: 205, 49.5"
Liz: 95, 28.5"
Shawn: 205, 36"
Kathleen: 70, 27"
Arthur: 155, 32"


W.O.D. 4.21.11

Congratulations to Vinny who WON the Savage Adventure Sprint Race which consists of three disciplines, mountain biking, canoeing, and foot orienteering.

Open Sectional WOD 11.5

AMRAP in 20 minutes:
5 power cleans, 145#/100#
10 toes to bar
15 wallballs, 20# to 10'/14# to 9'

Thoughts on WOD 11.5 by Chris Plentus

Fight Inflammation Naturally by Laura Pappas

Community Notes:
We will be running the Open Sectional WOD 11.5 tonight from 4:45 to 6:30PM for any athletes who can not make it to CF Apex on Saturday.

“Enduring setbacks while maintaining the ability to show others the way to go forward is a true test of leadership.”
-Nitin Nohria

Jay Em 98
TimGz 153
Tom S 185
Cate 282
Grans 300
Kate 193
KSB 163 (scale)
Kelly 214 (scale)
Nikki 299
John W. 312
Mike V. 311
Dom 284
Nicole 171
Plentus 251
Mike T. 230
Karen 5
Steph V. 5
Laura 275
Aimee 287
Kevin 150
Mike F. 192
Danny 305
Lesha 245
Sara B 190
Jason 247
Tim P. 254
Jeff 180
Chris S. 191
Ditty 164
Melinda 36
Shoeless 183
Miranda 192
Rob P. 220
JP 196 (scale)
Sheng Ching 194 (scale)
Sam B. 272

Photos from 11.5 courtesy of C.P.Lentus:

Sheng Ching- triple extension power!

Killa swinging from the bars!

Jason on the extension!


W.O.D. 4.20.11

Thrusters (65#/95#)
Hang Power Cleans (65#/95#)
Ring Dips

Happy Birthday Nina!

Weekend Events:
Open Sectional 11.5-CrossFit Apex will be hosting this weeks Open Sectional on Saturday starting at 10AM. Click here for additional information straight from the source. CrossFit KoP will also be running the WOD on Thursday from 4:45-6:30PM if anyone is not able to attend Apex on Saturday.

CrossFit KoP will be CLOSED on Sunday for Easter.

The Family you find by CrossFit Lisbeth

"You can only become truly accomplished at something you love. Don't make money your goal. Instead, pursue the things you love doing, and then do them so well that people can't take their eyes off you."
- Maya Angelou

Josh C: 13:47 Rx
Katlyn:13:57 Form 25#
Rob Ph: 13:08 Green
Brian R:14:42 DC
Vincent:13:26 Rx
Jackie:15:50 green 45#
Sharon:18:20 Black
Mike C 17:19 (75/Bk)
Mike Fab 12:42 (Bk)
Hal 12:07 Rx
Bekah 10:23 (45/G)
Meghann 15:10 (G)
Nina 14:10 (MF)
Miranda 14:39 (2xMF)
Kim G 13:16 (33/45/standing)
Jay 7:21 (45/Bk)
Tim G 15:52 Rx
Pat 14:31 (Bk)
Rachel: 13:56 45# Blue
Roman 14:13 Floss
Flounder:18:39 65# Black
Mel: 15:20 MF Black
Megs:13:54 MF
Patti: 15:24 65/35 Green
Kristin:13:43 Green
TP:4:20 Scaled
Laura:9:50 Scaled
Kathleen:15:26 Aqua 54#
Mike S: 24:33 65# Green
Peterson: 15:38 MF
Jen S: 6:07 Scale
Charles: 15:24 45# Green
Steph:12:15 Blue MF
Jason Ba: 11:39 MF
Jess C: 15:33 45# Pink MF

CrossFit King of Prussia will be CLOSED this Sunday for Easter.

The date has been set for the 2nd Annual King and Queen of Prussia
- August 13th-

Your formal invitation from this years King John & Queen Cate awaits your response.
(aka post to comments or sign up at the box)

On August 13th, at 10:00AM in the spirit of the CrossFit Games, your CrossFit KoP Coaches will host a tournament for all non-coaching members of the gym. Athletes will compete in three WODs and when all the dust has settled, the top man and woman will be crowned the King and Queen of Prussia. In addition to bragging rights for the year, the winners will have their names engraved on the trophy that is proudly displayed in the main lobby and their picture featured on the wall. We encourage you to participate and take this opportunity to have your friends and family come and watch you compete.

The WODs will be carefully designed so that athletes of all levels can participate in the competition. Each workout will consist of fundamental movements that every member of the gym will be able to perform. Scaling is acceptable so please do not be intimidated; however if you choose to scale the WODs, you will be ineligible for winning the competition.


W.O.D. 4.19.11


3 Rounds for time of
10 Deadlifts (185#/275#)
50 Double Unders

Warrior Challenge

CrossFit Kids power clean box jump workout at the Arnold Sport Festival - video [wmv] [mov]


“Courage, above all things, is the first quality of a warrior.”
- Karl von Clausewitz

Andi: 100 (11:55 w/ ?)
Sharon: 215 (12:45 w/ 135)
WW: 275 (DNF)
Steph: 285 (11:45 Rx)
Karen: 190 (13:04 w/ ?)
Dorothy: 185 form (10:27 w/ 115)
Megs: 175 (5:54 w/ 115)
Shoeless: 365 (15:24 DUSU)
Olan: 315 (13:43 ?)
Rachael: 155 (10:38 w/ ?)
Clay: 295 (8:24 w/ 205)
Rob Ph: 335 (13:08 DUA)
Jim B: 285 (11:52 w/ 185 DUDUA)
Mike T: 295 (11:18 ? w/ DUASU)
Aimee: 235 (5:02 w/ axle 175)
Kim G: 175 (5:56 w/ 95 SU)
Melinda: 255 (8:23 w/ 25DU)
Jerry: 305 (8:27 w/ 225)
Gary: 305 (5:38 w/ 205 SU)
Tim G: 305 (6:57 w/ 185)
Amy: 115 (8:46 w/ 63 DUA)
Jess S: 160 (8:41 w/ 115 SU)
Jen S: 205 (5:41 w/ 155)
Laura: 185 (4:11 w/ 135)
Andrea: 32 (7:38 w/ 32 SU)
Steve 265 10:00 (185 lbs, 100/50/50 su)
Donkey 225 (185 lbs, 150 su)
Breanna 113 9:13 (83, 150 su)
Nina 225 (185, 150 su)
Jon B 275 (255/singles) 8?28
Tony 315 Rx 11:19
Kristin T. 225 x 2 (175/DU) 12:23
Cindy 165 (85/singles) 3:59 - 1 round
Patti 170 (135/DU) 7:12
Arthur 205 (165/singles) 10:28
JP 175 (145/singles) 8:40
Tim H. 225 (185/singles) 11:16
Charles 245 (185/DU) 9:08
Cline 275 (205/DU) 9:55
Nicole G. 85 (85/SU) 7:50
Lisa C. 158 (83/singles) 6:34


W.O.D. 4.18.11

Packed house!

Josh C. aggressive on the kip

Dom O.

As many rounds as possible in 20 minutes

Run 400 meters
Max rep Pull-ups

Your score is the total number of pull-ups completed for each round.

Mobility Monday:
The Front Rack Position. We'll work wrist, shoulder and back flexibility to improve our front rack position. We are offering one Mobility class only at 5:30 today.

Click here to see some great shots from this weekends OPEN Sectional 11.4.

"I've learned that it is the weak who are cruel, and that gentleness is to be expected only from the strong."
- Anon.

Tom: 40
Miranda: 38 green Dead Hang
Josh C:72
Catharine: 52
Karen: Rom 26 Green Floss
Olan: 95
Rob Ph:58 Blue
Pat P: 51
Kevin 97
Josh S: 61
Ditty: 61
Denise: 56 Black
Jess S: 36 Green
Flounder: 92 Green
Brittney:31 Black
KSB :43
Mike F: 36
Kathleen: 32 Floss
Chris S:38
Kate: 70 Blue
Melinda: 40 MF
Karin: 52
Liz: 38
Sam B: 147
Cline: 40
Jon: 35 Green
Tony: 110
Sheng Ching: 45 Blk
Shawn: 93
Jason B: 93
Mike T: 96
Jerry: 102
Jen N: 38 Thin Blk
Charles: 53


W.O.D. 4.17.11

Death by
Sumo Deadlift High Pull (65#/95#)
Med Ball Clean (14#/20#)

With a continuously running clock do one Sumo & one MB Clean the first minute, two Sumo's & two MB Cleans second minute, three Sumo's and MB Cleans the third minute.... continuing as long as you are able.

Assistance work:
Take 10 minutes to get your max set of Double unders in a row.

"Friendship is the only cement that will ever hold the world together."
- Woodrow Wilson

Howard (75#/20#) 7,7,5
Steph V. (Rx) 8, 8, 2
Lisa C. (35#/10#) 5,4,3,3
Rachael (45#/14#) 7,7,4
Jess S (45#/12#) 7,6,5
Sarah S. (45#/10#) 7,6,4
Joe G (45#/12#) form
Kim G. (53#/14#) 7,6,4
Tim H (65#/14#) 6,5,4,2
Cline (75#/14#) 7,7,4
Melinda (Rx) 8, 8, 2
Peterson (Rx) 9, 8, 2
Lindsey (Rx) 8, 7, 5
Jeff Hi (65#/20#) 7,7,6
Jess C (45#/14#) 8, 8, 4
Sandy (45#/10#) 10, 9


W.O.D. 4.16.11

Shoeless rocking the 120#

Como se dice PR!!!

Determination from a DEEP dip

Aim with the textbook OHS

Triple extension at its finest

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs/90lbs)
10 Muscle-ups

Community Notes:
We will be hosting the Reebok CrossFit Open Sectional WOD 11.4 today. We are opening our doors to any athlete that needs to complete the WOD at a registered affiliate. For our CrossFit KoP athletes in lieu of our regularly scheduled classes our doors will be open from 10AM until 2PM for you to complete this workout and compare yourself to some of the best in the world. You do not have to be completing in the "open" in order to do this WOD today. All friends & family are welcome to spectate. If you are not part of CrossFit KoP the drop in rate is $20. We will provide lite snacks and beverages. This is sure to be a FUN day filled with a huge amount of camaraderie and competition. The male and female winners will take home grass fed beef patties from the Philly Cow Share.

Our sponsors:
Westside Wellness
The Philadelphia Cow Share

"There are two ways to live your life.
One is as though nothing is a miracle.
The other is to live as though everything is a miracle."
- Albert Einstein

Sam B: 85
P. Lentus: 68
Val: 67
Jeff: 66
Steph: 80
Aimee: 99
Cate: 86
Mike T: 70
Mike V: 98
John: 103
Jen S: 76
Megs: 60
Tim P: 91
Barbara: 60
Karen: 64
Ken: 60
Nikki: 96
Miranda: 82
KSB: 60
Mary Ryan: 60
Ditty: 62
Shoeless: 73
Sheldon: 96
Jay E: 90
Terrance: 99
Kathleen: 60
Joe A: 78
Chris S: 84
Donkey: 63
Jerry: 68
Jason: 90
Laura: 90
Kevin: 71
Vinny: 87
Danny: 90
Melinda: 67
Killa B: 76
Dororthy: 80
Nicole S: 60
Mike F: ?


W.O.D. 4.15.11


Station Rotation

Push Press 1RM

Reverse Hyper 20 reps x 3 sets

Bamboo Bar Overhead Squats

Is Sugar Toxic by Gary Taubes

"The road leading to a goal does not separate you from the destination; it is essentially a part of it."
~Charles DeLint

Bekah 85
Meghann 105
Mike S 85
Nina 115
Kim G 85
Kathleen 80
Laura 110
Megs 95
Rachael 80
JP 95 form
Joe 225 jerk form
Dorothy 95
Karin 75
Tim H 95
Denise 85
Lindsey 110
Shoeless 135
Clay 160
Rob P 205
Sandy 65
Jason Ba 175
Nicole 110
Cline 115
Catherine 55
Kevin 205
Mel 115
Arthur 115
Brian 175 jerk
Rob Ph 205
Bre 55
Pat 165
Howard 165
Olan 175
Josh S. 115


W.O.D. 4.14.11

Mike T.

Olan & Seth

The "Lululemon Girls"

3 Rounds for time
3 Wall Accents (8/6')
3 Rope Climbs (20')
3 Ground to Shoulder Stones (to ability)
400m Run

Exercising for Two by Gretchen Reynolds

Community Notes:
This year I am walking to Support the March of Dimes - "Walk for Babies". I am joining Maura's team Maura's Munchkins. While in the NICU for Chloe's early days the March of Dimes was there for us and now it's time to give back. If would would like to donate or walk with us please let me know or use the link above.
Your donation will go to:
* Research into stress and other factors that may trigger preterm labor.
* Programs to educate pregnant women to recognize the warning signs of preterm labor.
* Tools to help health care providers find better ways to detect women who may be at risk for preterm labor.

The event is on 5/15 @ 9:30AM in Valley Forge.

OPEN Sectionals:
Make sure to sign up for a heat to compete in WOD 4.11 on Saturday at CrossFit KoP. Click here to read more.

Do more than you're supposed to do and you can have or be or do anything you want.
-Bill Sands


Meghann B 17:35, 60#atlas, 13"box, ropescale
Bekah 16:00, 60atlas, 13"box, ropescale
Kim G 16:19, 30atlas, 16", ropescale
Jay E 14:06, 90atlas, ropescale
Olan 27:49, 144 atlas
Seth 22:55, 112 atlas
Karen 19:57, 60 atlas, ropescale
Jim B 28:35, 112 atlas, partial ropescale
Mike T. 25:26, 112 atlas

Lululadies Scale:
Ashley 22:17
Andrea 20:55
Christena 23:51
Margo 21:13
Ayanna 20:30
Danielle 21:07


W.O.D. 4.13.11


500M Row
10 Snatches (65#/95#)
500 M Row
5 Bear Complex (65#/95#)
500 M Row
5 Bear Complex (65#/95#)
500 M Row
10 Snatches (65#/95#)

Why go grassfed?

Community Events:
Reebok CrossFit Games Open on 4.16

A great pleasure in life is doing what people say you cannot do.
-Walter Bagehot


Jay E 14:22 (45)
Bekah 16:53 (45)
Meghann 18:16 (53)
Kim G 19:47 (45)
Tim G 17:28 (Rx)
Nina 15:18 (DC - snatch depth)
Joe D. 17:07 (65)
Rachael 19:40 (45)
Kara 16:54 (35)
Jeff 16:57 (45)
Lance from NC 17:00 (35)
Gabe: 14:53 75#
Jackie:16:13 45#
WW:16:56 75#
Josh S:17:28 75#
Josh C: 13:44 Rx
Tony:15:22 Rx
Mel:20:20 53#
Flounder:19:54 65#
Brian R:15:48 75#
Chris S:17:40 Rx
Peterson:14:55 75#
JB:18:00 45#
Sheng-Ching: 21:03 53#
Shoeless:17:06 RX
Paul:17:28 75#
JP: 20:40 53#
Jess C: 21:47 45#

It's your turn to prove your fitness at CrossFit KoP. We are hosting the Reebok CrossFit Games OPEN Sectional WOD 11.4 on Saturday 4.16.11. All CrossFitters are welcome.

Schedule of Events:
8-8:30AM - Volunteers arrive
9:00AM - Registration begins
9:00AM - Judges arrive
9:30AM - Welcome announcements
10:00AM - First heat kicks off

We will run heats of approximately 8 athletes. Heats will run every 20 minutes. (i.e 10:00, 10:20, 10:40 etc.) You can sign up for a heat when you arrive, post to comments or email crossfitkop@gmail.com. We will do our best to accommodate all requests. The cost to participate is $20, if you are a CrossFit KoP member we will waive the $20. Light snacks will be provided throughout the day and feel free to bring beverages or food for a "stink and drink"/social gathering following the WOD. There is plenty of off street parking for everyone and there will be an indicated warm up area for all athletes. Click here if you want to register online via MindBody. Last heat will run at 2:00PM.

The Workout is:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs/90lbs)
10 Muscle-ups

The Standards are:
Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

WOD Demo with Cherie Chan - video [wmv] [mov]

Community Note:
Anyone who typically comes to the 9AM/10AM/11AM classes is welcome to participate in this WOD (free of charge), we will schedule you a heat when you arrive.

"Always dream and shoot higher than you know you can do. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
-William Faulkner
Specialty Clinics & Thursday Strength

We have heard your requests and are offering two FREE specialty skill clinics for our members. There will be at least three coaches on hand (one per station) so you can decide which you would like to attend or switch between all three.

Thursday May 12th at 6:00PM
Kipping (regular & butterfly)
Muscle Up
Handstand (wall & floor)

Thursday May 26th at 6:00PM
Rope Climbing
Wall Climbing

This Thursday 4/14 is Open Gym. Also, anyone who cannot make it to our Open Sectional on Saturday 4/16 is welcome to complete WOD 11.4 this Thursday from 5-6:30.

Our "structured" Barbell strength class will resume in May 5/5 (along with the Open Gym for the first Thursday of the month).


W.O.D. 4.12.11

Box Jumpers

Karen-Jumping Pull-ups

JZ-A blur on the KTE's

Nikki- Push Press

Filthy Fifty
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#/55#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

(compare 12.18.10)

6 Exercise Machines to Avoid

Back Squatting with Josh Wagner - video [wmv] [mov]

"One touch of nature makes the whole world kin."
--William Shakespeare


Kurt 34:04
Dorothy 31:37
Vinny 28:14
Jerry 31:27
Todd 36:44 (70kbs)
Tim 24:42
Jen C 22:37(45 lb push press)
Chris P 23:10
Jen S 29:10
Donkey 35:38 (9' wb)

Laura 22:11
Gabe 34:28
Mike F. 35:11
Miranda 33:32
Brian R. 39:17
Megs 29:40
Killa B. 32:42
Olan 37:37
Kevin 33:47
Peterson 30:05
Danny 28:43

WW 39:28
JZ 39:08
Steph V. 35:09
Jim B. 40:42
Josh C. 43:00
Rob Ph. 35:02
Gina 41:37
KSB 39:24
Karen 42:23
Howard 40:30
Ben 42:24
Kevin P. 41:00
Jess S. 40:52
Sandy 30:41
Amy B. 25:35 (30reps)
Andrea B. 20:55 (1/2)
Melinda 39:49
Cline 36:06
Nicole S 34:23, SU
Sheng Ching 40:42, SU
Lizzie 34:25, DC KTE
Charles 46:05, 45#KB
Paul F 32:56, 45#KB
Kelly G 24:29, 30 reps, SU
Patti 24:03, 30 reps, SU
Josette 28:33, 30 reps, form
Nicole G 19:59, 30 reps
Chris T 31:46 (step ups and ROM on KTE)
Kara 30:43 (step ups, single unders, ROM on KTE & 10 lb wall ball)


W.O.D. 4.11.11

A big thanks to our CrossFit Kids - Caity and Elizabeth for being our beautiful demo girls this weekend at the CrossFit Kids Certification

Back Squats

50 Hollow Rocks

Community Notes:
Congrats to Jason, Steph and Donkey for passing the CrossFit Kids Certification that we hosted this weekend.

Also, let's hear a big cheer for team KoP who after 3 weeks of Open Sectionals, is in 14th place! We will be hosting the Open Sectional this Saturday 4/16. Stay posted to the blog this week for more details. This is a free event for KoP members so please do not sign up online, there will be a heat registration at the box.

Mobility Monday:
Hips! Today at the 5:30 & 6:30 Mobility class we'll use plyo boxes and bands to work out some of the kinks in our hips. We'll learn how to use the bands for joint distraction and the boxes for stretching. As always, bring questions!

Happy Birthday:
Make sure you wish Kevin a happy birthday today. 28 birthday burpees are in order!

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
-Arnold Schwarzenegger

Mike T: 215
Rob Ph:245
Jeff: 195
Steph: 200
Josh C: 275
Tim G: Form
Dom: 295
Chris 123
Cara 123
Catherine 105
Steve 185
JZ: 205,5 215,2
Jerry: 275
Mel: 120
Jess S:105
Karin: 103
Bre: 83
C F: 110
Tim H: 175
Chris: 255
Ditty: 145
Denise: 125
Gary: 175 Form
Melinda: 185
Kristin SB: 120
Nicole S:125
Rob Pl:205
Shawn T:255