W.O.D. 9.1.11

Please post two words to comments to describe this photo.

First to post the two words that Jason & Aimee are thinking will receive a 30 minute session with Jason or Aimee.

Becky C...over head!


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Female weight is 105#

(compare to 10.28.10) or (Team DT 2.21.11)

Community Notes:
Tonight is OPEN gym! This is FREE to all members of CrossFit KoP. We open the gym from 5PM until 7PM for you to work on a missed WOD, skill or strength.

"You can do anything in this world if you are prepared to take the consequences."
-W. Somerset Maugham

Victor: 105#/11:44
Mike T. 135#/12:56
Will 135#/13:30
Sharon 85#/18:40
Becky C. 53#/11:20
Olan 135#/14:35
Oleg 11:55 (95#)
Laura P 13:12 (85#)
Bekka 12:53 (75#)
Megan B. 12:59 (53#)
Nicole S. 14:26 (85#)
Dianne 12:13 (55#)
Nina 15:13 (95# cleans/105)
Shawn 14:07 (135#)
Liz 14:24 (65#)
Cline 12:20 (95#)
Kristin T. 11:41 (85#)

Congratulations to Tim H. our Athlete of the Month for September!

I spent most of the last twenty years living on takeout food and beer. I kept my weight down by biking everywhere. After finishing college six years ago, I got a desk job. No more biking. I drove from my house in the city to my office in the suburbs and back. Between 2005 and 2010, I put on about 50 pounds. I belonged to a globo-gym for 6 years and I rarely went. I was not good at motivating myself. I would run on the treadmill and use a few machines. The free weights were way too intimidating for me. I took up long distance running for about a year. It was OK, but not really my thing.

In 2010, I was introduced to CrossFit by a friend. I came to KoP for the intro class and I thought I was going to die doing the baseline. I couldn’t believe 10 minutes of work could turn me into a quivering puddle. I hated it, but I wanted to stick with it because I wanted to find something that could work for me. For the first few months I did not enjoy CrossFit at all. I was frustrated by how weak I was I struggled to stick with it, but my wife was teasing me about being a quitter, so I kept on going. Unlike the globo-gym, Crossfitt did not allow me to just “pass the time” at the gym, I had to get through the class, no time to play on my iPhone while sitting on a weight lifting machine. The other added bonus of Crossfit was the support of other members and coaches. I was not anonymous and I felt that my improvements were positively noted. By the second or third month of my membership; I started noticing positive changes in my body, new found energy and satisfaction from my accomplishments at CrossFit I have learned so many new things; including olympic lifts that I hadn’t heard of eighteen months ago.

The coaches are phenomenal and the community that Aimee, Jason and the rest of the coaching staff built is just awesome. I can’t count the times that someone’s cheering has pushed me when I felt like I was burnt out. I’ve been to five other CrossFit affiliates and while there are great things about each of them, they don’t compare to what we have at CrossFit King of Prussia.

Since I started CrossFit in May 2010 I have lost about 35 pounds. Since July 2010, I’ve lost 20 pounds, 6 inches off my waist and reduced my body fat percentage by 7%. A lot of that is due to meeting with Aimee last month to talk to her about nutrition. She had me start on the Zone Diet. Prior to talking with Aimee, I had lost some weight by cutting back on grains, but I was at a plateau. My weight had not changed in a few months. Over the last four weeks that I’ve been doing Zone I’ve dropped 12 pounds and I no longer have that mid afternoon post lunch coma. It requires planning that I’m not used to, but the results are definitely worth it.
Thank you Aimee, Jason, Nikki, Tim, Chris, Jeff, Cindy and Donkey for the great coaching and advice you’ve given me. I’m looking forward to being a member for a long, long time.

Getting to know Tim H. – Q & A:

Hometown: Malvern, PA
Current Location: Philadelphia, PA
Age: 43
Occupation: IT
College: Drexel

Did you ever play sports? No, never.
When did you start CrossFit? May 2010
What is your biggest achievement at CrossFit? 35 pounds lost since I started CrossFit. Next time I see my doctor, she won’t yell at me about my weight.
Goals for the rest of this year? Climb the rope, get a handstand push up, double unders.
What do you feel that you still need to work on? Scaling the 8’ wall, overhead squats, pull ups, etc.
What is your favorite time of day to WOD? After work. “CrossFit. It’s better than happy hour.”
What's your favorite WOD? I don’t have a favorite. I like any WOD that uses barbells.
What’s your least favorite WOD? I don’t have one in particular, anything where I have to be upside down (HSPUs) or in the air (rope climbs)
What’s your favorite lift? The Deadlift. Although it’s also the one that got me three months of physical therapy for being stupid.
What’s your least favorite lift? Just about anything overhead.
What's your favorite foods, and snacks? Grass fed beef (Yay Philly Cow Share!), Eggs, avocado, lots of fruits and nuts.
Who is your favorite coach? I love all my coaches equally.
PR's to mention? Continuing with CrossFit. I have never stuck with an exercise program as consistently as I have with CrossFit.

This Fall we are offering a Nutrition Workshop Series with Laura Pappas

How to go Paleo?
You've decided to give Paleo a try, learn how to set yourself up for success, how to ease into a Paleo lifestyle, tips and tricks for eating out, ideas of Paleo treats, and how to incorporate Paleo into your life.-- Wednesday September 14th 7:30 - 8:30pm

How to Lean Out and "Look Better Naked" It's ok to be a little vain, this workshop will help you learn what to focus on to help you become a leaner version of yourself, to help you jump start weight loss, and tips to help lose those some of that stubborn extra fat that you're holding onto -- Tuesday October 11th, 7:30 - 8:30pm

The Supplement Mystery - Learn what supplements you should consider taking a Crossfitter, What supplements are beneficial to everyone, How and why to use things like whey protein, and get some of your supplement Questions Answered. If you have something specific (especially if it's obscure) please submit questions to Laura in advance -- Monday November 14th, 7:30 - 8:30pm

How to Get Big (e.g. gain muscle)
This session isn't just for men, learn what you can do with both your diet and your training to encourage an increase in muscle mass, guidance on what to eat and when to promote maximum muscle growth, and what you may be doing that's preventing you from gaining muscle -- Monday December 12th, 7:30 - 8:30pm

Cost per workshop is $10 for CFKoP members and $15 for Non-Members.


At CrossFit KoP we are constantly trying to evolve our facility, classes and quality of training to be the best out there! You should have already noticed the addition of the CrossFit Endurance classes. Monthly we will post dates for you to continue to train with Coach Pappas, remember he also does private running sessions for anyone training for fall races!

September CFEndo Classes:

Wednesday 9/7 at 6:30PM
Tuesday 9/13 at 5:30PM - bring your bike!
Monday 9/19 at 5:30PM

For Fall we are adding more CF Classes:
Monday 3:30PM
Thursday 4:30PM

We have now added a weekend CFKids class ages 7-16:
Sunday 2:30PM

Barbell Strength will continue:
Thursday at 5:30PM *(1/2 hour shift based on the addition of the 4:30PM Thursday class)
Saturday at 11:00AM

...and we will be adding a WESTSIDE Barbell Class:
Monday at 7:30PM
Friday at 7:30PM

*(this will be based on the conjugate method of Louie Simmons with a CF flair - Coach Donkey will be leading these sessions). You can also continue your Wendler program from Barbell Strength at these times. More info coming soon regarding this program.

Sports Series:
Don't forget about our Flag/Touch Football game starting on September 25th, click here for more details.


September CrossFit Endurance Dates

Wednesday 9/7 at 6:30PM
Tuesday 9/13 at 5:30PM - bring your bike!
Monday 9/19 at 5:30PM

*Meet Coach Pappas in the lobby at the box for these CFE classes. Regular classes will run at the same time. Post questions or comments to the blog.


W.O.D. 8.31.11

With a 15 minute time limit, complete the following nine movements with as heavy a load as possible.

1. Deadlift
2. Clean and Jerk
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Press
8. Thruster
9. Overhead Squat

Score is total completed

Coaching Tips: Scale load and movements to match your current fitness level. You will have one bar and one rack in which to use to perform these movements. The only exception will be determined by the size of the class, in which case, a rack may be shared. There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself. You can have multiple attempts at each lift, but you need to be aware of the time limit at all times. So, choose your loads carefully and with much thought. Most of the hour will be spent warming up for this workout. The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up.

"To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly."
-Henri L. Bergson

Jay E - 2585#
Mike P - 1140#
Paul - 1225#
Jen S - 615#
Kim G - 865#
Joy -610#
Bekah - 905#
Pooch - 1085#
Tim G. 1645
Denise 860
Tony 1775
Ditty 940
Ken 1105
Flounder 1235
Lindsey 1025
Sandy 735
James 1815
JNa 505
Rob P 1530
Bell 1515
Shoeless 1554
Jess C 879
Charles 1095
Randy 940
Golden 1295
Conn 1415
Borden 1765
Donkey 1155
Laura 980
Branden 1450
Will 1640
Keith 1645
Kevin B 1455
Tom H 1325
John S. - 960#
Katie V. - 350#
Rachel - 485#
Diego - 970#
Mel - 1020#
P - 1955#
Brian - 1335#
Rob Ph - 1805#
Nina - 1160#
Chris T. - 1215#
Danny - 2375#
Dorothy - 960#


W.O.D. 8.30.11

In teams of four you will complete the following. The score for each AMRAP will be the total reps completed (of Wall balls & Push Press & Burpees). The Sled drag/Prowler push is the time component for the station rotation.

12 Minute AMRAP
Tire Sled Drag 50 feet (45#/90#)
Wall Balls (14#/20#)

rest 2 minutes - alternate

12 Minute AMRAP
Prowler Push (90# high push for ladies, low push for gents) 100 ft
Push Press (25#/45#)

Community Notes:
CrossFit KoP will be closed on Monday September 5th in observance of Labor Day. Our schedules will run as usual this Weekend with a special WOD on Saturday in honor of the 31 Heroes. We are hosting the "Go Ruck" Team at 12:00 on Saturday, if anyone would like to WOD later in the day you are welcome to come to the 12 o'clock session.

"Be willing to access joy in the face of adversity."

Kate/Roman/Megs/Tidmore: 615
Miranda/Chris S/Jess S/Mark: 517
Denise/Shoeless/Steph V/Vinny: 448
Melinduh/Aimee/Diego/Dancer: 533
Clay/Ed/Jen S/JZ: 459
Ph/Brendan/Rachael/Dorothy: 454
Olan/Brynsie/Megan/Bekah: 485
Keith/Joe C/Tamas/Danny: 448
Mike P/Nicole S/Laura P (no rest station): 691 reps
Jay E/Kim G/Kristin T (no rest station): 695 reps
JB/Vic/Linds/TP: 670 reps
Joe A. /Zach /Travis/Akeem: 387
Ditty/Charles/Arin/Lizzie: 508


W.O.D. 8.29.11

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating (5R/5L)
15 Pull-ups

(compare to 9.8.10)

Mobility Monday:
IT band tightness. We'll work on hips and knees to alleviate IT band tightness.
Meet Jeff at 5:30 & 6:30 PM.

"Endure, and preserve yourself for better things."

Shawn 6rnds, :19
Will 8
Vinny 6
Jen S. 7

Sam B 7, :27 (Rx+Parallettes, Rx-Rightleg pistols)
Tony 11
Keith B. 6
JZ 5
Vincent Vincent 6

Scaled of some sorts:
Tamas 6, :23 (mats,bands)
Paul F 5 (mats,bands boxes)
Nina 4, 1:00
Kristin T 6, 1:29
Victor 7 (band,mat)
Christine T 6, :32
Kara 7, :38
Rhonda 7, 1:21 (mats,box)
Stasie 4, 1:10,
Megs 7, 1:32,
Danielle 5, 1:04
Jess C 6,1:20
Borden 4, 1:09
Conn 5, :30
Jerry 5, :40
Jess S 4, :34
Randy 5
Mahin 4
Golden 4, :56
Zack 5
Akeen 3
Travis 6
Arin 4, 1:29
Becky 6, 2:37
Alison 6
Brian R :22
Brynsie ?
Seth ?
Dorothy 6
Brad 7
Joe C. 5
Rob Ph 7
Patti 6
Joy 5
Olan 4
Kyle 6
Elyse 6
Mike P. 6
Jackie 5
Diego 6
Schell ?
Kate 8
Tidmore 8
Kevin N. 5
Dan B. 7
Flounder 5
Shoeless 4
Ben S. 4
Steph V. 5
Erika 7
Sandy 5
Dancer 5
Liz 5

Class Cancelation

BOTH bridges to the box are now closed so there is no current way for anyone to get there. As a result, we will need to cancel the 2:30PM Kids class. We are sorry for the inconvenience. Classes will run as normal on Monday, August 29th.


W.O.D. 8.28.11

Congratulations to Chris S. who took over the box record with a 1RM bench press of 345#

10 Rounds for time of:
10 Med Ball Cleans (14#/20#)
10 Slam Balls (scale weight according to level and ability)

*Work together with Slam balls if necessary due to volume of attendance in class.

We will be hosting a FREE Yoga class for all members & non members at 12:00PM today with Tori.

"Difficulties mastered are opportunities won."
-Winston Churchill


W.O.D. 8.27.11

Jay E. on the Jerk

Clean & Jerk

On the minute for 10 minutes complete 3 clean & jerks at 80% of your 1RM.

"Accept the challenges, so you may feel the exhilaration of victory."
-General George S. Patton


W.O.D. 8.26.11

Tom S. - determination & focus

On the minute:
Complete 10 double unders and perform max burpees on the minute.
The goal is to complete 100 total burpees.

*At the beginning of every minute perform 10 Double Unders, for the rest of the minute perform as many burpees as you can during that minute. At the beginning of the next minute perform 10 Double Unders and then max burpees and so on until you reach 100 total burpees.

Your score is the total number minutes it took to complete all 100 Burpees.

You've got questions by L. Pappas
Q&A with Kate Rawlings by S. Vincent

"The difference between school and life? In school, you're taught a lesson and then given a test. In life, you're given a test that teaches you a lesson."
- Tom Bodett


W.O.D. 8.25.11

Squat Snatch (65#/95#)
Box Jumps (20-21"/24-25")

US Adults Eat 150 Pounds of Sugar a Year

"Cowards do not count in battle; they are there, but not in it."
- Euripedes

Arin 14:50 45#
Jen S. 11:56 Rx
Tom H. 19:36 75#
Olan 17:31 95#
Joe D. 15:14 95#
Kevin B. 13:55 75#/30"Box
Becca 17:18 45#
Keith 14:50 Rx
Kate C. 13:10 65 DC
Kristin T 12:16 Rx
Jay E 13:47 Rx
Meg By. 12:24 (35#)
Sharon 12:15 (OHS 15#)
Dianne 15:57 (25#)
Mike P 12:10 (65#)
Paul Fal.13:15 (75#ROM)
Jason 9:28 (Rx)
Aimee 8:10 (Rx)



W.O.D. 8.24.11

3 Rope Climbs
30 Kettlebell swings (55#/70#)
400M Run
2 Rope Climbs
20 Kettlebell swings (55#/70#)
400M Run
1 Rope Climb
10 Kettlebell swings (55#/70#)
400M Run

Community Notes:
Okay, I know, it's been since Chloe was born (and she's 10 months old) that the iPod was updated...It's time, No more Nasty Girls, No more Dropkick Murphys, Riot is getting a little old...I get it, the music needs a little makeover...today is the day. Please post any recommendations for a new mix. (It's on the way!) Also, don't be shy if you show up to class with a rocking mix on your iPod we will be happy to plug it in and use your music!

"CrossFit: Where Navy SEALs and Pregnant Soccer Moms Help Each Other Get Ripped" by Gregory Ferenstein, Fast Company.

"Decide the friends, mentors & leaders you want in your life, in your inner circle, and court them with emotional generosity. Make it matter."
- Gary W. Goldstein

Kristin T 14:39 (rx)
Nina 18:11 (rope pulls)
Steve Z 18:25 (row,pulls,35#)
Mike S 18:26 (45#)
Ali 14:45 (pulls,26#)
Cindy 18:06 (row,pulls,26#)
Kim G 15:33 (rope atmpts,35#)
Nicole 18:31 (DC Rope climbs,35#)
Chris T 16:33 (climbs/pulls 55#)
Charles 17:40 (climbs/pulls)
Shawn 14:16 (rx)
Kevin B 18:10 (pulls/climbs)
Becky 16:54 (35kb) rope1/2
Dan B 13:12 (45kb) ropescl
Dan G 11:56 (55kb,Russian)
Keith B 16:51 (55kb, ropescl)
Victor 15:07 (35kb) ropescl
Kyle 14:30 (45kb) Ropescl
Mike T 11:30 (55kb)
Brian R 12:10 (55#kb, pullrope)
Rob Ph 14:52 (70#, rope3pull)
Flounder 14:52 (45#, Ropepull)
Travis 15:30 (55#, fullropeclimb)
WW 17:42 (45)
Diego 16:35 (35) 1/2ropes
Karen 18:07 (ropepulls)
Sharon 21:10 (35#, ropepull)
Meg By. 13:00 (35, ropepulls)
Nick 18:18 (55#)
Jackie 15:50 (18#, ropepulls)
JZ 12:06 (45#)
Laura 13:59 Rx
JP 16:43 45/ropepulls
Clay 14:20 Rx
Steph V 16:47 ropepulls
Teri 15:14 25/ropepulls
TP 11:11 Rx
Ken 22:35 55/ropepulls
Joe A. 20:04 Rx
Rachael 16:55 35/3 climbs
Roman 12:44 55#
Mark 17:24 55/1 climb
Vinny 11:58 Rx
Kate 15:40 Rx
Sheng Ching 19:21 35/ropepulls
Ditty 23:26 35/3 climbs
Mel 21:23 45/5.5 climbs
Shoeless 14:59 Rx
Todd 13:39 Rx
Sam 10:22 Rx
Jess C. 22:08 45/2+climbs
Zach 23:27 ropepulls
Kelly 16:10 18/ropepulls
Danielle 15:15 35/ropepulls
Randy 17:47 45/ropepulls
Mahin 17:29 26/ropepulls
Golden 15:05 55#
Dianne 16:44 26/ropepulls
Lizzie 16:09 35#


W.O.D. 8.23.11

Yep- that's 275#



Phenom Arrives- Ben Smith

Pregnant pull-up progression with Jennie Yundt - video [wmv] [mov] [HD mov]

"If ever a time should come when vain and aspiring men shall possess the highest seats in Government, our country will stand in need of its experienced patriots to prevent its ruin."
- Samuel Adams

Jeff H 305
Cindy H 195
Jason D 335
Jay E 475
Mike P 335
Mike S 230
Manny 165
Megs 185
Kim G 205
Pat P 275
Kara 185
Christine T 145
Becca 166
Joy 176
Zach 435# PR (4th CF class)
Diego 260# PR
Nicole 205# owie
Steph J. 157.5# PR
Charles 300# PR
Jess S. 215# PR
WW 275
JZ 275
Shoeless 445
Steph V 275
Arin 183
Dorothy 190
Karen 205
Schell 275
Becky 183
Joe C 255
Brynsie 305/plates
Olan 305/plates
Sharon 275
Mark 280
Tony 365
P 435
Jen S 245
Erika 155
Tim H 315
Vinny 385
Chris S 385
Dee Dee 215
Katie FM 175
Kate 260
Ben 155
Ken 215


W.O.D. 8.22.11

Kit's back in the box for a brief visit

Brad M. - driving up out of the Push-up

Josh S.

Coaches P & T doing their KTE's

30 Hang power cleans (65#/95#)
30 Sit-ups
400M Run
20 Push-ups
20 Knees to Elbows
400M Run
20 Knees to Elbows
20 Push-ups
400M Run
30 Sit-ups
30 Hang power cleans (65#/95#)

Mobility Monday:
Hamstrings. We'll be using resistance bands to work out hamstring tightness and unstick a key part of the posterior chain. You'll learn why inchworms are great and how Pilates On Crack can increase leg flexibility. Meet Jeff at 5:30 & 6:30PM for Mobility class.

Community Events:
Click here to view the flyer and check out the Grand Opening Party at Iron Cross Athletics.

Happy Birthday WW!

“Proper preparation prevents poor performance.”
-Charlie Batch

Mike P: 18:48 (Rx)
Nina: 23:51 (DC)
Jay E: 20:21 (ROM)
Shawn: 15:39 (Rx)
Falco: 21:01 (ROM)
Joy 21:44 (45)
Chris T. 24:33 (65)
Kara 24:01 (55)
Kit 15:58 Rx + GHD
Brad 15:14 (33)form
Dorothy 18:38 DC-missed reps
Clay 16:46 Rx
Tim H. 23:06 ROM
Brian R. 19:33 Rx
Kathleen 21:05 (53)
Keith 21:43 Rx - pukie
Travis 19:18 ROM
Victor 19:33 ROM
Jeff 18:50 Rx
Josh S. 18:14 (85)
Joe C. 23:45 (ROM)
Diego 22:19 (75)
Tim P. 14:53 Rx + GHD
P. Lentus 13:40 Rx +GHD
Olan 16:38 Rx
Andrea 13:38 (1/2 35#/ROM)
Todd 14:20 Rx
JP 21:50 (75#/ROM)
Kate 19:12 Rx
JZ 17:45
Ditty 22:52 DC/K2E/PU
Danny 15:54 Rx + GHD
Miranda 21:00 DC
Megs 20:37 Rx + GHD
Liz 22:15 (55)
Laura 15:43 Rx
Tidmore 21:27 (85)
Alex 18:54 (55)
Dan ??
Patti 20:48 (55)
Erika 17:32 (55)
Denise 22:50 (55)
Zack 22:52
JNa 20:33 (KTE,Knee Push up)
Mel 20:41 (ROM KTE)
Randy 25:04 (75)
Tracy 24:22 (63, ROM)
Charles 23:05
Sharon 28:04 (ROM)
Mahin 24:11 (35)
Golden 16:03 (75)
Jess S 23:19 (55, ROM, Knees)
Arin 23:12 (55m ROM, knees)
Terri 23:40 (35, Dancer-ask her about it)
SAM B......10:35 Rx...(abmat situps)


W.O.D. 8.21.11

Warm up:
1 Mile Run

20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn’t count – make sure you are executing proper back squats for each and every rep you’re getting below parallel.

Take your time warming up you legs prior to your attempt, but don’t overdue it as you want to make sure you have enough gas in your tank. You may want to try 65% of your 1-rep max your first go around at this WOD.

Community Notes:
Happy Birthday JZ!

"Don't lower your expectations to meet your performance. Raise your level of performance to meet your expectations. Expect the best of yourself, and then do what is necessary to make it a reality.”
-Ralph Marston


W.O.D. 8.20.11

Dynamax Ball Team Day!

Teams of two compete to be the first to accomplish the following back and forth movements:

Use the 20# ball for guys and the 14# ball for girls.

50 – Arm thrusts – back and forth (25 each partner)

Row 250M each partner (500M total) 1 rower per team

50 – Rotations – back and forth (25 each partner)

Row 250M each partner (500M total) 1 rower per team

50 – Thigh punches – back and forth (25 each partner)

Row 250M each partner (500M total) 1 rower per team

50 – Sit-up throws – 25 each person one at a time

Row 250M each partner (500M total) 1 rower per team

50 – Mule kicks – 25 each person one at a time

Row 250M each partner (500M total) 1 rower per team

50 – Seated thrusts – 25 each person one at a time

Row 250M each partner (500M total) 1 rower per team

“When performance exceeds ambition, the overlap is called success”
-Cullen Hightower

Kelly/Liz: 36:08
Victor/Jay: 33:01
Mike T/Olan/Nina: 31:20
Rakia/Krista: 37:30
Brad/Dan: 28:04
Jeff/Peterson/Kristin T: 31:15
Dianne/Kim: 36:40
Shend-Ching/Lindsey: 33:33
Artie/Flounder: 30:46


W.O.D. 8.19.11

Tamas takes on Europe

Dheepesh Bhatt - CrossFitOM

As some of you may or may not know Tamas has been on a world wide "adventure" for both work and vacation over the last 42 days but that hasn't stopped him from visiting CrossFit boxes and keeping up with his workouts. We received this message from him today.

"Aimee & Jason - I thought you'd like to know that CFKOP represents in CrossfitOM in Mumbai, India. Dheepesh Bhatt, who's an incredible coach and athlete keeps an amazing box running in this great but tough city. Pictured above is Dheepesh proudly showing off our KOP T-shirt I gave him as a gift. I also made sure we have CF KOP shirts proudly displayed in boxes I visited in London, Budapest, Vienna and Heidelberg... I'm so looking forward to returning to KOP after my travels in September!"

Tamas has kept an amazing log of his workouts and journey click here to check out his blog.

Shoulder Press

3 Rounds NFT (not for time)
15 GHD Back Extensions
10R/L Pistols (one legged squat)*

*If you have an easy time with Pistols, try holding a barbell over head.

"Ninety per cent of how you learn is watching great people."
-Natalie Portman

Paul F 130
Cindy 63
Mike P 120
Sandy 55
Kathleen 60
Peterbutt 110
Pat P 115
Nina 95
Mike S 75
Howard 135
Laura 68
Donkey 75
Ciera 45
Sharon 85
Becky 60
Kelly 25
Kim G. 50
Kristin T. 75
Tom H. 105
Dorothy 80
Olan 140
Kevin B. 135
Joy 40
Clay 115
Zizzle 100
Mel 85
Shoeless 105
Jay E 205
Tony 110
Jon 110
WW 115
Sam B: 170
Chris S: 185
Zac: 135
Sheng Ching: 70
J. Na: 43
Erika: 55
Alex: 55
Mark: 105
Joe A: 160
Randy: 65
The Other Graham: 100
Chris B: 125
Nicole S: 75
Pooch: 85
Vin: 135

Whoa Pistols...
Kristin T.


W.O.D. 8.18.11

The King & Queen of Prussia - Video

Double Unders


2K Row

Community Notes:
Happy Birthday Patti!

Click here to check out the Partner Challenge at CrossFit 215 on September 10th. Click here to register.

"Heavy Ass Grace" with Rob Orlando - video [wmv] [mov]

"If a man or woman is born ten years sooner or later, their whole aspect and performance shall be different."
Johann Wolfgang von Goethe

Steve Z 14:55 / 9:49 (su)
Ali 13:53 / 9:45 (su)
Meg B 10:21 / 9:01(rx)
Kara 12:00 / 9:38 (DU atmpt)
Jen S. 8:52/7:43 Rx
Donkey 8:41/22:20 Rx -pukie
Sharon 10:05/16:04 Rx
Jerry 8:02/9:02 Rx
Kevin B. 7:17/14:25 Rx
Ciera 11:13/11:05 SU
Olan 7:56/14:45 Rx
Victor 9:32/11:17 Su/Du
Aimee 8:46/6:10 Rx

Introducing the all new Crossfit KOP Sports Series

Part of the Crossfit motto reads "regularly learn and play new sports." What better way to do that than by coming out to the all new Crossfit Kop Sports Series? Put the athletic benefits of your time spent at the CFKoP "Box" to the test in an array of fun team sports, challenges and events. Starting in September, we will be having a monthly sporting event. Events will range from softball and football games to trail running and biking. This is sure to be an exciting and fun-filled experience for all members of the our Crossfit community.

Our first event is a flag/touch Football game, set for Sunday September 25th at the Grove St Park in Bridgeport. Parking is located on Union St. Please email vinnyjoyce@comcast.net for questions or more details... or post to comments.

Event details:
Date - Sunday 9/25
Time - 11:00am
What to bring - cleats / spikes (please no metal), 1 light and 1 dark colored shirt
Cost - Free
Members and Non-members are welcome.


W.O.D. 8.17.11

Congratulations to Liz who passed her 3rd and final CFA exam!!

5 Rounds for time of:
5 Clean & Jerks (95#/135#)
10 Hand Release Push-ups
15 Box Jumps (20/21"-24/25")

Grilled Chicken Fajitas

The Great Grain Free Debate by Jen Fugo

Click here to view the photos from the King and Queen of Prussia, courtesy of our friends Chris and Aaron from C.M.A.K.D Photography!

Happy Birthday Becca!

"There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time."
-Malcolm X

Mike P 17:05 (rx)
Paul 13:05 (95#/step up)
Megs 14:46 (85#)
Cindy 12:47 (7"plate/45#)
Jay E 12:21 (rx)
Howard 16:30 (115#)
Pooch 13:27 (75#)
Kim G 16:33 (53#)
Mike S 18:47 (80#)
Manny 13:37 (65#/17")
Nina 9:58 (rx)
Kristin T 9:36 (rx)
Sam B 8:28 (rx)
Sharon 17:50 (rx)
Joy 13:38 (knee push-ups, 45#)
Victor 9:50 (95#/20in box)
Matt D 11:33 (75#, 20 in box)
Rakia 17:07 (53#, 7in plates)
Travis 11:37 (95#)
JB 12:50 (95#)
Tom H 17:32 (85#)
KSB 14:11 (75#)
WW 13:30 (95#)
Jackie 15:04 (45#, 17in box)
Mel 12:38 Rx
Karen 14:48 (73#)
Brad 11:51 (85#)
Mike F. 13:32 Rx
Mike T. 9:22 (115#/30in box)
Diego 13:42 (75#)
Rob Ph 10:50 (21 in box)
Ross 11:51 (115#)
Rhonda 14:25 (55#/17in box)
Josh S. 12:02 (115#)
Kathleen 13:41 (55#)
Lindsey 13:18 (83#)
P Lentus 12:52 Rx+ (155#)
Tim H. 16:38 (115)
JZ 12:44 (95)
Nick aka Graham Holmberg 13:57 (95)
Rachael 14:12 (65/modified pu)
Jen S. 11:05 Rx
Chris S. 13:03 Rx
Flounder 15:01 (95)
Alex 14:08 (55)
Mark 12:47 (115)
Denise 14:02 (55)
JNa 14:10 (53/17/modified pu)
Tim G. 13:25 (95)
Stasie 14:12 (25/8")
Randy 17:50 (75/20)
Erika 12:20 (65)
Danny 7:45 Rx
Clay 9:59 Rx
Nicole 17:56 DC on pu
Jess C. 12:08 (60)


W.O.D. 8.16.11

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.


Ten rounds

75/115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

This Hero WOD is supposed to be recorded each round for time. This requires each athlete keep track of his/her time/rest. If you choose to do this, it will be your responsibility to track time on the board. If you choose the alternate, you can track your total time with the rest minutes included for your final score. Both require the athlete to watch the clock for their individual rest. The clock will continue to run the entire class - you decide how you want to record your time.

"Burning Runner: An Inside Look Into CrossFit Culture" by T.J. Murphy, Competitor Magazine.

"Confidence... thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live."
-Franklin D. Roosevelt

We get by with a little help from our friends!
Welcome to CFKoP Terri!
Our CrossFit Kids attack some box jumps!

Welcome back Jon!
Dianne over the bar!

Olan 23:55
Danny 28:52
Sam B. 18:25
Miranda 33:31
Rob P. 22:34
Plentus 22:20
Aimee 21:48
Dorothy 30:51
Mel 29:39
Tim P. 19:35
Mike Fab 31:04
Shawn 21:34
Tony 20:00
Vinny 19:48

Jay E 35:36 D.C.Pullups
Nicole S 33:21 D.C. Pullups
Nina 32:42 D.C. Pullups
Kristin T 32:51 D.C Pullups
Jerry 28:25 depth
Liz 30:35

Mike S 34:24 65#
Jeff H 32:08 (105#/95)
Mike P 25:46 (105)
Cindy 15:47 (5Rnds)40#, 150row, jump pu
Pat P 34:46
Kim G 38:55 45# blu
Howard 25:51 105#
John Sch 6 rounds 95#
Victor 34:10
Steph J 31:47 35# bnd
KSB 31:44
Christine T 30:30
Kara 25:57
Joy 30:23 35# band
Brad M 24:24
Ciera 32:20 45# jumping pu
Mark 28:01 (85/band)
Charles 36:38 (65)
Bell 26:33 (95/band)
Golden 28:33 (85/band)
Mahin 29:46 (15/band)
Barrett 30:30 (95/band)
Sheng Ching 25:45 (7rnds,63/band)
Jess S. 29:51 (?)
Travis 32:11 85/band
Ph 28:48 band
Megs 29:04 65
Diego 31:05 band/75
Karen 32:38 65/band
Rachael 28:16 45/band
WW 28:49 75/band
Gina 31:14 50/band
Terry 29:02 35/jump
Steph 32:35 band
JP 33:16 75/band
Flounder 30:57 65/band
Jon 27:56 75/band
Tim H. 29:05 75/band
Dianne 41:24 40 Band
Ditty 43:35 55/band


W.O.D. 8.15.11

Rob Ph...Is it low enough??

Overhead Squat


AMRAP in 10 Minutes:
15 Over Head Squats (65#/95#)
10 Ring Dips
5 Burpees

Mobility Monday:
Unsticking shoulders and connected bits and pieces. We'll work on range of motion for overhead work, including overhead squats, snatches, jerks, and pull-ups. Bring questions or specific bits that you want to work on. Mobility class meets at 5:30PM & 6:30PM.

Community Nutrition Notes:
Are you ready to take a look at your nutrition to improve your health or take your Crossfit performance to the next level? Learn more about how to do this through our new Group and Personal Nutrition Packages at Crossfit King of Prussia. Take a pamphlet and a healthy snack from the box to learn more about how nutrition impacts your health and your performance at the gym. Laura Pappas is a certified health coach and will be running the programs, she'll be available from 5:30 to 6:30pm on Wednesday, August 17th to answer any questions you may have. To sign up for a nutrition program ask Laura on Wednesday or sign up through Mind Body online.

"Enthusiasm is a vital element toward the individual success of every man or woman."
-Arthur James Balfour

Mike P, 135# OHS, 2rnds dc rings
Pat P 150, 4rnds bnd
Paul F 95depth, 4rnds dc, bnd
Rachel B 80, 3rnds band
Nina 125, 2 rnds floss
*note the 6AMers above did 10 reps vs 15
Ciera 43/2rds-band-25#
Chris T. 95/2 rds- band 45#/65#
Tom H. 125/2 rds - band/75#
Kara 65/3 rds-band 35#
Jason 270
Aimee 150
Donkey 105/2 rds - band
Mel 90/2 rds - 55 band
Jeff 145/2 rds - jump
Rob Ph 175/4 rds - band
Clay 135/1 rd
Josh S 135/3 rds - 75 band
Kathleen 75/2 rds - 45 band
Olan 145/2 rds - DC
Dorothy 135/3 rds - band
Steph V 145/2 rds - band
Miranda 135/3 rds - band
Mike F 145/2 rds band
WW 115/2 rds - 75 band
Rachael 85/3 rds - 55 band
Deigo form/2 rds
Ditty 85/2 rds - 45 band
Queen 105/3 rds - band
Tim H form/2 rds - form band
Becky 55/3 rds - 50 band
Sandy 70/3 rds - 55 band
Shawn 185/ 4 rds
Jon form/3 rds - form
Tony 205/ 5 rds
Vincent 135/3 rds - to box
Shoeless 165/3 rds - band
Nick 135/2 rds - 75
JZ 145/3 rds - 65
Vinny 185/6 rds
Erika 63, 3
Jess S 63, 1
Mahin 45,1
Danielle 55, 2
Cline 125, 1(75,bnd)
Kevin 125, 2
Travis 115, 2(75,bnd)
Randy 75, 2
Nathan 55, 2
Kristy 65, 4 bnd,35
Golden 95, 2@65
Dan B 105, 3@55, depth

This past Saturday, 35 members of CrossFit King of Prussia vied for the title of "King and Queen of Prussia". Each athlete endured three grueling workouts to determine who would be crowned. This year, there were more than 100 people in attendance, either competing or cheering their family and friends through each workout. The event was wildly successful and twice as big as it was last year. When all of the dust had settled, a new King and Queen were crowned...Mike Viola and Laura Pappas, congratulations!!! Using the every second format from the 2009 Games, the smallest margin between two places was only 2 seconds! This led to an extremely exciting day and it was anyone's guess who would come out on top in the end. We would like to thank everyone for coming out and supporting our athletes. The King and Queen is always a fantastic event and we can't wait to see who is crowned next year.

Click here for the final results

Click here to see the photos from the event!

*There was an error in the original spreadsheet so the female rankings changed slightly.
(3rd Place - Jen S, 4th Place - Nina, 5th Place - Megs)


W.O.D. 8.14.11




by Kevin B


Your score is total weight accumulated in each of the 7 lifts. You must accomplish the 10, 20 & 30 rep sets - "touch & go" with out letting go of the bar. Choose your weights wisely!

"If you wait to do everything until you're sure it's right, you'll probably never do much of anything."
-Win Borden

Sandy 6640#
Krista 6322#
Chrissy 7190#
Mike S. 8390#
Cindy 5940#


W.O.D. 8.13.11

The Second Annual King and Queen of Prussia
-Who will be crowned??

WOD 1: "Storm the Banks"
Row 750M
75 Kettlebell Swings(55#/35#)
Row 500M
50 Kettlebell Swings(55#/35#)
Row 250
25 Kettlebell Swings(55#/35#)

WOD 2: "Load the Catapult"
200m Run
5000/3000lbs shoulder to overhead anyhow
Lord's weight options (65/95/135#)
Lady's weight options (35/65/95#)
200m Run

WOD 3: "Defend the Throne"
50 Deadlifts (135#/95#)
50 Burpees over the bar
50 Sit-ups (unanchored butterfly)
50 Air Squats
50 Single Unders
50 Jumping Pull-ups

Community Notes:
The big day has finally arrived and in less than 24 hours we will have a new King & Queen; registration will start at 9:00AM, standards at 9:30AM and the first workout will begin at 10:00AM sharp. Click here for the heats. We will provide celebratory food and a "stink & drink" following the events about 2:00PM.

We will not be holding regular classes today. Sorry for the inconvenience.

Healthy Principles, Kicking the Sugar by Laura Pappas

“Royalty consists not in vain pomp, but in great virtues”
-Agesilaus quotes (Spartan King, 444 BC-360 BC)

Click here for the final results.


Registration for Helen Meets Grace is open
... click here for early registration and a guaranteed T-shirt!

W.O.D. 8.12.11

Nooner - Med Ball Toss Races
(check out the extension on those tosses!)

Gene - "Mac" comes for a visit!

Team Game Day:
(Coach/Class choice depending on class size & time

A. Medicine-ball Throw: This competition is performed with a twenty-pound Dynamax Medicine-ball. Two teams of five (or teams based on class attendees) each line up on the 400M mark and end on the 800M mark. Fifteen races are held alternating the races between “least throws to goal” and “first to goal”. In the “least throws” competition, a team member throws the ball downfield, and a second picks it up at the spot of landing and throws it again downfield where a third team member throws to a fourth. Each player moves downfield to the forward most position after throwing the ball. No changing of the order or skipping of turn is allowed.

Winning the “least throws” race is done by throwing the ball across the goal line in the least number of throws. In the case of a tie, the first team to put the ball across the line wins.
The “first to goal” race is performed in identical fashion except that the win comes from getting the ball across the line before the other team. In the case of a tie, the fewest throws wins.
There is no attempt made to catch the medicine ball and it is always spotted from the point of landing not the point to which it rolls. No more than thirty seconds can be taken between each of the fifteen races. When one team gets its ball across the goal the losing team must collect its ball and run to the finish line. The finish line becomes the next race’s starting line – within 30 seconds the race is on again.


B. Two Man: Squat, Pull-up, and Run: Two man teams compete against one another. On starting, each competitor completes 160 squats, then each team must complete a total of 100 pull-ups with each member contributing fifty “two-man pull-ups”. The two-man pullup has one man assisting with a squat like push-press, pushing his teammate by the ribs or butt. The contact from the assisting team member must be at the hands and fingers only. Teammates will alternate between pulling and assisting until the duo has 100 reps from 50 each. After a team completes the 100 pull-ups both members complete a mile run. The clock stops for each team as the second member crosses the finish line.

The two-man pull-up is a classical bit of functionality from the early CF Journals and between the assisting and pulling uses all major muscle groups. Combined with high speed squatting and the mile run this workout is extremely demanding.

Diana Nyad's Cuba-to-U.S. swim has lessons for us all

Community Notes:
Happy Birthday Ditty & Denise!!

Click here for the updated heats for the King & Queen of Prussia. Howard has been added and Mike F. removed from the first two WODs - no other shifts were made.

"Some of my best friends are illusions. Been sustaining me for years."
-Sheila Ballantyne

Pat P and Mike S. 33:41 squat/pull-ups/run

Med Ball toss
Dorothy, Mac, Deigo, Tom H. - 3 1/2 rds
Kevin, Paul, Tim P & Steph J - 6 1/2 rds

Shawn/Danielle 3 1/2 Rounds
Lizzie/JP 3 1/2 Rounds

Joe A/Cline/Kevin N 4 rounds Fastest "for time" 1:02


Check out the new white board outside of the lobby bathrooms! One side of the board is for monthly goals and challenges. Athletes can post their own short term goal or challenge someone else to do or achieve something that month. The other side of the board is for Monthly PRs and achievements. Members are encouraged to share their success by writing up PRs throughout the month and to put other athletes on blast for the achievements they witness them make. The board is about being and celebrating our best & challenging others to be their best. At the end of the month we will erase the board and start all over again.

Also there is a new "Brag Book" in the lobby. It will feature information about our coaches, success stories & testimonials, Athlete of the Month Profiles, pictures and information about CFKoP special events and CFKoP Athletes participation in activities & events outside of the Box. You are invited to share your personal success story (with before & after photos) and photos and information from athletic events CrossFit and otherwise that you participate in outside of CFKoP. Send photos and write ups to Stephanie@radicalhateloss.com.