W.O.D. 12.1.11

Thank you to everyone who came out to support our Steve's Club KoP Team WOD!

...click here to use our Kids blog for results!

for time complete...
100 Push-ups


50 Handstand Push-ups

*each time you break you must run 400 meters.

Community Note:
Tonight is OPEN gym from 5:30PM - 7:30PM- Free to all members. Come to work on skill, strength or a make up WOD.

"Go big or go home. Because it's true. What do you have to lose?"
-Eliza Dushku

100 Pushups
Mike T 9:44 20#vest (43,20,23,14)
Oleg 11:10 Rx (40/30/20/10)
Jay E 10:22 Rx (40/40/20)
Chip 21:41 Rx (35,18,12,10,8,7)
Laurenn 19:55 knees (20,20,20,20,20)
Mark C 16:44 knees
JP 18:47 knees
Rebecca 11:50 knees (40,30,20,10)
Paul F 18:48 knees (20,15,25,20,10,10)
Joe C 22:59 (Rx)
Gina 20:48 (band and knees)

50 HandStand PU

Mike V 16:10 (16,8,8,7,6,5)
Byrnsey 17:30 (10,10,4,8,7,7,4)
Congratulations to our...
December Athlete of the Month - Kathleen

Get to Know Kathleen. –(will answer to anything ending in "een" sound, Maureen, Christine, etc...)

Hometown: East Norriton, PA

Current Location: King of Prussia, PA

Age: Let's just say it's more burpees then anyone wants to do before, during or after a WOD.

Occupation: Crude Oil Trader

College: Penn State

Did you ever play sports? Loved playing basketball, softball & volleyball as a kid.

When did you start CrossFit? January 11, 2010 (but who's counting?)

What is your biggest achievement at CrossFit? Completing the King & Queen competition last year. It was my first time competing and I got so scared right before the competition started I was shaking and afraid to pick up my bar. Once I got started I knew I could finish it and it was an amazing experience. I thank coach Plentus for encouraging me to sign up for it and Aimee & Jason for hosting it.

What do you feel that you still need to work on? Absolutely everything! I'm focusing right now on getting better squat depth which has been a struggle of mine and an area I know I can improve.

Goals for the rest of this year? To get a full rope climb by Festivus.

What is your favorite time of day to WOD? The 4:30 class, some days it takes that long for the aches & pains from the day before to wear off.

What's your favorite WOD? Fight Gone Bad - this was my second ever WOD and it made an impression!

What's your least favorite WOD? Vinny's warm ups. Does he know we have a WOD to do after we're done?

What's your favorite lift? Clean & Jerk. I got a PR the last time we did it for a 1 RM and was jumping around the box like a little kid.

What’s your least favorite lift? Right now it's the deadlift. It used to be my favorite but I've had a frustrating couple of WOD's the last few times we've done them as a strength.

What's your favorite foods, and snacks? I fell in love with avocados during the primal challenge earlier this year after never having eaten them before in my life. Toss in some bacon and eggs and you have my favorite meal.

Whats your favorite piece of workout gear? My pink Crossfit KOP tank top.

Who is your favorite coach? Haha. Unfair question - I love them all! I will share a memorable coach story: My second week of class we did a WOD that was a combination of Grace & Cindy. Back then there were a lot coaches in training so I think we had about 5 coaches that night for a class of 10 or 12 people. I was really struggling with the push ups despite doing them on my knees. I think every coach came over at some point to give me a pointer or two but still I struggled to push myself up. Eventually through blood, sweat and tears (literally tears) I finished them using a box. The whole class had finished the WOD about 10 mins earlier so I thought surely I was done after I got the last push up, just then coach Tim carried my barbell over to me and said "here only 10 more clean and jerks to go." After I realized he wasn't kidding I strung out 10 in a row. That experience taught me the power of crossfit, I can't think of another circumstance where I would have found the determination to finish the workout. Thanks to all the members of the KOP community for the encouragement then and now.

PR's to mention?...

Well since I don't like to brag about my superior muscle ups, I'll go with my 95# 1RM C&J, 60# 3RM shoulder press, 234 DC on Fight Gone Bad, 8:50 DC on Karen and 39:35 (scaled KTE) on the Filthy Fifty.


W.O.D. 11.30.11

Pull-ups from the nooner

Elyse at the top of the Sumo Deadlift High Pull

and Chip at the bottom

SumoDeadlift High Pull (65/95)
Knees To Elbows
+ 10 Ring rows after each set

Breaking down the SDLHP:
The Sumo Deadlift High Pull or SDHP combines the two movements of the Sumo Deadlift and the High Pull to create an extremely effective full-body exercise that builds strength in both the lower and upper body.

Starting Position – The Angry Gorilla
The starting position is also fondly called the “Angry Gorilla” because it resembles the posture of a big, bad silverback. The feet are wide, the chest high, and the butt low.
Stand Up!

The Sumo Deadlift is a simple movement consisting of getting into a good starting position, and then standing up much like the squat. The back must remain tight in order to protect the spine and to ensure that the proper muscles of the legs and butt are being used.

Open the Hips all the Way
In the middle of the Sumo Deadlift High Pull, the hips are all the way open, the back completely straight, and the shoulders back.

The Shrug
The Sumo Deadlift High Pull begins as the Sumo Deadlift ends. Without a pause, and in order to maintain the momentum of the weight, the shoulders shrug up just as the hips open completely.

The Top
At the top of the exercise, the weight is all the way up to the chin and the elbows are high. Without pausing at the top, begin the process in reverse to complete the entire movement. Lower the weight until your arms are straight, then return to the start position.
Returning to the starting position should be done just like a squat, with a push back of the hips and bend of the knees to lower the weight to the starting position. It’s critical on the way down to keep the back tight.

(compare to 4.6.09)

Charles Poliquin on the on the Negative Effects of Volume based endurance Training

"In the middle of a difficulty lies opportunity."
- Albert Einstein

Elyse 31:40 DC
Jerry 26:20 Rx
Beth 29:57 22#/band
Chip 30:00 cap 95#
Meg B 33:38 65
Becky 29:45 Rx
Aimee 21:29 Rx
Mike P - 24:16 Rx
Mike S - 32:36 (band,65#,KR)
Joy - 27:41 (band,45#,ROM)
MegS - 29:25 (55#)
Bekah - 27:18 (band,53#,KR)
Rebecca S - 27:55 (band,65#,KR)
Kristin T - 26:19 (DC KTE)
Heather - 27:10 (band,53#,KR)
Dianne - 31:47 (band,53#)
Pat - 30:23 (band,75#,KR)
Tidmore - 26:06 (band,75#,KTE DC)
Gabe 29:58 scale
Becca cap
Jackie 19:05 scale (21-15-9)
Brian 29:13 Rx
Byrnsexy 27:34 Rx
Rob Ph 28:23 scaled!
Patrick 28:10 Rx
Ben F cap
LP 21:01 Rx
Amanda 28:32 scale
Rachael 28:45 scale
Josh S cap
Joe C cap
Lam cap
WW 29:00 scale
Vinny 21:10 Rx
Kathleen 26:09 scale
Danny cap
TP 25:01 Rx
Peterson 29:57
Alison 28:50 scale
Jess S cap
Miranda cap
Mark B cap
Chkaate Konelllie 26:32
Ben cap
Flounder 27:52
Kathryn 27:35 scale
Kate K 20:53 scale
Borden scale cap
Conn 95# cap
John C 21:02 Rx
Randy 30:06 scale
Charles scale cap
Sheng-Ching scale cap
Sam B 19:01 scale


W.O.D. 11.29.11

1RM Back Squat
1RM Shoulder Press
1 RM Deadlift

(You are allowed 3 attempts are allowed to get to your 1RM in each lift above. Lifts must be performed in this order, Back Squat, Shoulder Press then Deadlift)

Click here for the basic strength standards for men and women.

(compare to 11.17.10)

"Knowing yourself is the beginning of all wisdom."
- Aristotle

Jay E 455/225/500=1180#
Mike P 315(PR)/130/385(PR)=830
Mike S 150/100/245=495
Pat P 305/135/245=685
JKing 205/125/255=585
Paul F 245/165/275=685
Becca 113/53/178=344
Nicole S 125/85/215=425
Gina 115/60/165=340
Doreen 145/75/210=430
Kevin B 205/155/295 = 655
Meg 138/78/153 = 369
Chip 235/145/365 = 745
John C 300/140/345 = 785
Mike W 225/125/245 = 620
Sarah W 138/53/173 = 364
Chris T 133/73/153 = 359
Kara 143/58/203 = 404
Barb 113/38/153 = 304
Danny 415/185/455 = 1055
Ditty 185*/90*/225* = 500*
Erika 140/65/195*=400
Jess C 150/70/205 = 425* (135# pr)
Trostle 185/90/245 = 520
Balmer 250/155/n/a = 405
Diego 205/115/275 = 595
JNa 115/65*/195* = 375*
Keith 315/145/405 = 865
Jason 350/160/405= 880
P 345/165/445=955
JZ 245/105/315=665
Dan G 225/135/325=685
Olan 275/145/335 =755
Lam 210/100/210=520
Arin 143/63/185=391
Katie V 153/63/193=409
Schell 305/165/345=815
Travis 245/75/305=625
Kate 185/85/275=545
Mel 145/85/205=435
Jen S. 160/70/205=435
Nathan 95/55/115= 265
Peterbutt 275/145/415=835
Bekah 165/65/210=440
Megs 145/75/205=425
Oleg 255/125/305=685
Miranda 185/85/265=535
Shoeless 295/140/415=850
Vinny 335/155/415=905


W.O.D. 11.28.11

Helen meets Grace - Barbells for Boobs video

100 Push Press (65/95#)
100 Overhead Squats (65/95#)

Reps can be segmented and completed in any order.

(compare to 11.1.10)

Mobility Monday:
Using the wall. We'll cover how to use a wall to improve hip and leg mobility by doing a variety of wall squats and stretches. Bring concerns or questions to Jeff at 5:30 or 6:30PM.

Community Notes:
If you have recently completed Fundamentals but not done the Nutrition session, Laura and Larry will be hosting the Paleo for performance workshop at 8PM on Monday 11/28.

This Thursday is the first Thursday (12/1) of the month and therefore we are hosting an open gym free to all members from 5:30PM-7:30PM. We are also looking for members who want to do a TEAM WOD with our kids in the "Steve's Club King of Prussia" program at 6:30PM. Post to comments if you are interested.

WOD & Wings is this Saturday (12/3) at CrossFit Delaware Valley. Who's in?

"Festivus" (our holiday party) is 12/15 at 5:30PM...remember to get your "holiday" outfits ready, bring a dish, some drink and a gift under $5.00 for the exchange. We will be providing food/drink in addition to any treats that are brought to the party.

"The Best of the Best": a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.

"I am what I am because I have made myself so."
-Obert Skye


Aimee 12:28
Cate 12:50
Keith 22:50
Kate 23:09
Shawn 20:43
Shoeless 31:32
Rob Ph 18:25
Dorothy 20:31
Balmer 23:22


JP 19:58 /63
Mark 18:20 /45
Lee 17:52 /75
TP 15:10 /75
Lauren 15:36 /15
Jordan 21:23 /35
Chris T 16:35 /35
Paul F 19:41 /53
Barb Z 18:49/22
Hannah 19:10/53
Beth O 16:26/22
Kara 18:06/35
Mark B 21:25
Alexis 20:55/35
Flounder 23:31/65
Rachael 18:42/50
Becca 21:24/35 and 15
Jackie 13:58
Mike F 19:31/75
Katie V 23:39/45
P-Ditty 28:18/55
Oleg 24:06/75
Kathleen 18:15/35
KT 18:55/63
Jess S 22:19/35
Travis 26:02/65
Liz 15:58/33
Ben 25:55/45
Brian R 17:26/75
Mel 19:10/45
Dan 21:36/70pp
Gabe 20:31/65
Joe C 25:03/65pp
Jen S 30:31/DC
Kevin B 19:42/75
Megs 18:53/55
Joy 17:06/22
Mike T 15:53/75
Conn 22:29/63#
Randy 29:44/63
Justin K 24:38/75
Cline 22:54/63
Amol 15:47/45
Alison 20:09/15ohs/65pp
Akeem 23:35/35
Borden 20:44/75bcksq
Kathryn 21:55/35
Kate K 16:30/35
Erika 22:02 ?
Heather S 20:58/33
Laura P 18:44/55
Gina 20:42/35pp,25ohs
Schell 19:52/95pp,bamboo ohs
Christie 15:24/35
JNa 23:23/15


Welcome to Lauren - learning the OHS via 100 reps!
Beth - nicely done!


W.O.D. 11.27.11

For time complete:

100 Double Unders


5 Rounds of:
12 Hang Power Clean (135#/95#)
7 Deadlifts (275#/185#)

"The strength of a nation derives from the integrity of the home."

Clay 17:10
Jay E 18:56
Steph V 16:26
Mike Fab 16:20
Kate C 18:45

LP 14:43 (95 HPC/115 DL)
Lee 17:26 (100/200)
Rachael 17:08 (65/125)
Stasie 15:33 (45/65)
Lam 23:07 (45/150)
Arin 18:00 (45/115)
Vincent 20:54 (115/245)
Erika 18:10 (55/135)
Sara 22:00 (45/85)
Becca N 19:57 (45/83)
Ron 20:55 (65/75)
Jess C 17:38 (55/120)


W.O.D. 11.26.11

Snatch Balance

Hang Snatch

Cash out:
On the minute for 7 minutes at 70% of your 1RM Hang Snatch complete 3 reps.

Community Notes:
Regular 9AM/10AM and 11AM Strength.

"We do not remember days, we remember moments."
–Cesare Pavese

Snatch Balance/Hang Snatch
Mel 73/73
Ken 73/53
Greg form
Jeff 95/120
Mike S. 55/55
Lee 115/85
Byrnsey 105/85
Jay E. 165/165
Flounder form
Cate K 103/93
Panos 103/93
Joe C 115/115
Kathleen 45/50
Katie V. 65/65
Schell form
Meg 45
Tim H. form
Clay 105/95
Jerry form
Lam form
Becca 55/50
VincentVincent 95/95


W.O.D. 11.25.11

"Team Cindy"
5 Pull-ups
10 Push-ups
15 Squats

Teams of two complete as many rounds as possible in 20 minutes of the triplet above. One person working at a time must complete (5 Pull-ups, 10 Push-ups & 15 Squats) then the partners switch (one works/ one rests) and so on until the completion of 20 minutes. Score is total rounds for the team.

Community Notes:
Friends and Family are welcome FREE of charge today!
10AM Class ONLY today.

Bo/JZ: 24 (Rx)
Tim H/Clay: 21
Will/Keith: 20 (Rx)
Kate C/Jess C: 22
Lauren/JNa: 16
LP/Tim P: 27 (Rx)
Aimee/Cate: 33 (Rx)
Jeff H/Mark C: 20 (?)
Mark B/Mike S: 18 (?)
Patrick/Jeremy: 23
Arin/Sandy: 21
Scott/Anya: 20
P/Weight Vest: 11 (10 minutes)
Alexis/Jim: 21

"Children think not of what is past, nor what is to come, but enjoy the present time, which few of us do."
- Jean de La Bruyere


W.O.D. 11.24.11


See you at 8:00AM for the CrossFit KoP AMAZING RACE
(bring a partner or we will match you up with one when you arrive)
(Friends and Family are welcome)

Amazing Race, KoP Style:
100 Kettlebells
(clue: merrily, merrily, merrily, merrily, life is but a dream, with a rope)
run to the boathouse
100 Burpees
(clue: its where Norristown parks its' "Drops of Jupiter")
run to the Norristown train station
150 lunges
(clue: you won't find any sand under this palm tree)
run to The Palm
200 air squats
(clue: it's where you would do your WOD in August 2009)
run to Transaxle
200 double unders or eat 4 donuts
(clue: it's Aimee and Jason's second home)
run to CF KoP
100 wall balls

Ali/Kit/Seve 67:30
Bo/Ken (Dorken) 62:54
Mike F/Oleg 61:25
Kate K/Megs (T&T) 50:49
KT/Keith (Beaujolais Nouveau) 58:55
Jen S/Ciera 70:39
LP/Cate C 44:43
O'Tobins 62:40
Olan/Balmer 49:40
Patti/Erika 66:17
John/Kim 63:28
Rachael/Katie V 63:27
Lee/Sara 54:50
Dan/King 51:48
Jonathan/Julie 57:11

Coaches Note:
An amazing day at CF KoP and yet another example on how awesome our community is. Aimee and I are grateful to be a part of your transformations and thankful to be your friends. Thank you very much for everything you do, your enthusiasm makes it all worthwhile... we can't wait until next year!

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."
-John Fitzgerald Kennedy



W.O.D. 11.23.11

A team of three has to complete a 4000m row, but...

You have to rotate every 3 minutes. Those not rowing will either be doing box jumps (24/20") or slam balls (to ability). Every rep that your team performs of box jumps or slam balls will result in a second deduction from your final time.

Scores will be recorded as:
total time - box jump reps - slam ball reps = final time

4000m row = 17:30 - 120 box jumps - 120 slam balls = 13:30 (total time)

Community Notes:
We are offering the following classes tomorrow - 6AM, 12Noon, 4:30PM & 5:30PM.
On Turkey day - 8AM only!

“It's better to have a smart foe, than a stupid friend.”
-Turkish Proverb

Team "Crew" (Lee, Pat & Pooch) 20#SB
17:24 - (228 BJ + 305 SB) = 8:57

Team "Go Row Yourself" (Jay E, Paul F, Mike S) 25SB/20MED Ball
18:58 - (184 BJ + 204 SB) = 12:30

Team "Motorboaters" (Kristin T,Megs,Rebecca S) 15#SB
19:32 - (296 BJ + 416 SB) = 7:45

Team "Domination" (Heather,Nicole,Gina,Doreen) 13"BJ / 10# SB
20:54 - (523BJ + 358SB) = 6:14

Team "Dumb, Dumber & Dumbest" (Mike P,Tid,Manny)
20# Med Ball
18:07 - (228 BJ + 281 SB) = 9:38

Team "Flying Donuts" (Aimee & Cate)
20 lb, 20"
19:32 - 397 = 12:55

Team "Two Girls and a King" (Becky, Arin, John K)
20 lb 20"
21:42 - 513 = 13:09

Team USA (Kate C and Mike V)
30 lb, 24"
16:44 - 301 = 11:43

Team "Women in Black" (Ciera, Dianne, Barb)
15lb, 17/13"

"Flipping the Bird"
w/ Olan, Keith, & Kevin
8:30, 25"bj/30# SB

"Slam Balls Deep"
w/ JZ, Brian R, Diego

"2 Boys & a Girl"
w/ John C, Will, & Laura P
8:26, 301 SB's, 228 bj's

w/ Alison, Amanda & MJ?
9:00, 417 SB's, 417 bj's

"Tim's Turkeys"
w/ Denise, Rach H, Kelly W
8:50, 410 SB's, 247 bj's

"Team Get Awesome"
w/ Jason Bal, John, Oleg
7:10, 255 SB's, 299 bj's


W.O.D. 11.22.11

Denise on the burpee
Ben on the swing, following some legit Muscle Up practice!

3 Rounds for time of:
30 Kettlebell Swings (35/55)
20 Burpees
10 Clapping Push-ups
3 Rope Climbs (15ft)

Thanksgiving Reminders & Notes:
Click here to read and register for the "Turkey Trot" with TP at 8:45 AM on Thanksgiving day in Chesterbrook.

Click here to check out the "Burn the Bird" Extended Yoga practice at RYAH.

Click here for our modified Thanksgiving schedule this week...and don't miss out on the AMAZING race WOD at CFKoP on Thursday at 8AM only!

Does anyone have any good recipes for Turkey day? Post to comments if you do!

Join Aimee today from 4:30PM until 6:00PM for the Muscle Up Clinic...get your Muscle up by "Festivus" (Thursday 12/15)!

There are two ways to be fooled. One is to believe what isn't true; the other is to refuse to accept what is true.
-Soren Kierkegaarrd

Lee 20:01 (35#,ropepulls=RP)
Nicole S 24:20 scaled
Joy 19:28 (26.5,band,RP)
Becca 20:10 (RP, knees)
Bekah 15:20 (RP,Knees)
Gina 19:09 (26.5kb,knee RP)
Kate K 16:50 (26.5kb,knees,RP)
Mike P 17:48 (2climbs,7pulls)
Mike S 23:56 (35#kb,ConvPU,5climbs,4RP)
Pat P 24:06 (55#,RP)
Mark C 16:40 (35#knees,)
Dianne 24:50 (pulls/knees/26)
Susan 25:42 (6ropes)
Kevin B 24:40 Rx
John K 22:17 DC
Jonathan 20:57 (pulls)
Tori 18:00 (scaled)
Mike W 20:48 (scaled)
Chris T. 19:02 (pulls)
Jen S. 18:53 Rx
Sarah W 19:00 (scaled)
Becky 25:05 (4climbs)
Kara 19:39 1 rope
Shawn 22:08 Rx
Miranda 27:49 (knees, 8 climbs)
Alison 18:23 (pulls)
Mark 19:41 (35 knees, pulls)
Ben 21:51 (1 climb, 45# knees)
Erika 22:26 (3 climbs, knees)
Chip 24:22 (35#, 3 climbs)
DeeDee 18:44 (knees, pulls)
Katie FM 20:36 (knees, pulls, 26)
Stone 22:29 (35 pulls)
Shoeless 22:04 Rx+ (70#)
Keith 26:16 (7 climbs)
Schell 20:06 (pulls)
JZ 20:57 (45#)
KSB 21:13 (3 climbs, knees)
Elyse 16:28 (pulls)
Stasie 17:24 (knees, pulls, 18)
Dawn 21:06 (pulls, knees, 26)
Diego 22:31 (35, 3 climbs)
Joe C 21:49 (pulls)
Megs 19:09 (rope attempts)
Kathleen 23:39 (knees, attempts)
KT 17:42 Rx
Patrick 18:59 (2 climbs)
Vin 16:34 Rx
Jess S. 24:02 (scaled)
Travis 25:31 (rope pulls)
Peterson 18:40 Rx
Nick 24:21 Rx
Jerry 16:28 Rx
Jess C 23:45 (scale on a few rope climbs)
Charles 31:19 (53#/scale some rope pulls)
Randy 23:45 (45#/rope pulls)


W.O.D. 11.21.11

Front Rack position - check!

Active shoulder overhead - check!

Fitting shirt for the WOD - check!

Way to grind through a tough workout today CFKoP!

Clean and Jerk
(use 20 minutes to work on form up to about 85% of your 1RM)


1-10 - Clean and Jerk 165#/110#
10-1 - Front Squats 165#/110#

Community Notes:
We are running a slightly modified schedule this week for the Thanksgiving Holiday: Wednesday-11/23 (normal schedule except the 6:30PM is CANCELED)
Thursday-11/24 8AM Amazing Race WOD
Friday-11/25 10AM team WOD (Friends and Family day)
Saturday-11/26 Regular schedule resumes.

"Cherish your visions and dreams. They are the children of your soul, the blueprints of your ultimate achievements."
-Napoleon Hill

Dorothy 24:14 / 95
Bekah 12:30 / 65
John K 20:18 / 95
Jay E 18:53 / 165
Lauren 17:03 / 15 -- First Class :)
Joy 16:47 / 53
Kristin T 20:03 / 85
Rebecca 21:01 / 55
Jen S. 23:58 / 95
Hannah 24:05 / 85
Susan 24:46 / 85
Evan 22:17 / 75
Mike T. 23:16 / 135
Beth O. 17:05 / 35
Kara 18:40 / 55
Chris T. 23:05 / 65
Jordan 12:13 / 45form
Meg B. 17:36/ 53
Kevin B 25:11/115
Keith B 24:39/145
Nicole Mc 20:31 / 35
Travis 27:22/ 105
Becca 19:31/ 50
Jackie 20:40/ 20#DB
Alexis 18:53/ 50
Diego 23:40/85
J.King 19:20/65
Rachael 22:54/65
Michelle 21:00/15
Sandy 16:05/50
Megs 17:34/80/45
Tim H 25:09/115
LP 19:56/75
Katie FM 19:56/50
Dee 19:23/75
Ken 21:19/65
Joe C 24:00/95
Vin 34:44/165
Ed 21:56/115
Gabe 22:50
KSB ouchie 65
Kathleen 19:22/55
Miranda 21:39
Lam 23:10
Mel 23:13
Steph 25:52/ 110
Arin 25:41/65
P 42:14
Ben 31:06/85
Olan 26:02/145
Oleg 22:04 95#
Greg ?
Randy 23:40/95
Schell 20:41/115
Erika 16:55/63
Justin 25:22/115
Joe M. 13:51/135 (3-8,8-3)
Nick 21:03/95
Peter O 15:29/75
Conn 22:09/105
Jerry 24:33/135
John C 14:08/95
Heather 11:32/35(form)
Katie V 20:40/65
Kate C. 18:45/95
Aimee 20:27/100
Cate 19:00/ Rx


W.O.D. 11.20.11

5 Rounds for time of:
Run 400M
15 Overhead Squats (95/65#)

(compare to 6.13.11)

Community Notes
-Muscle Up Clinic:
Join us on Tuesday 11/22 from 4:30-6:00PM for a muscle up clinic. This will run during the 4:30/5:30 classes, you are welcome to come at any point during the hour and half duration. This is a FREE session for all members.

Community Notes:
Good luck to Tim P. running the Philadelphia Marathon and Brian, Barb and Rob Ph running the 1/2 marathon! If I missed anyone please post to comments and let us know how you did!

"You can't start the next chapter of your life if you keep re-reading the last one."

Jason Bal 15:59 Rx
Vinny 15:09 Rx
Bo 17:57 Rx (sub 500m row)
Tricia from Cleveland 17:43 Rx
Lee 16:40 (65# back squats)
KSB 19:01 (55/45#)
Jeff 17:25 (75#, sub 500m row)
Schell - 19:00 (45#)
Pete Oh - 23:07 (53#)
Erika - 21:23 (53#)
Howard - 22:27 (65#)
Jess C - 21:14 (45)
Amanda - 22:03 (35#)
Tracey - 21:34 (35#)
Stasie - 22:17 (35#)


W.O.D. 11.19.11

5 rounds for time:

40 Double Unders
7 Push Jerks (115#/75#)
7 Chest to bar pullups (or 4 Muscle Ups, or 14 Ring rows)

For every drop of the bar on the jerks, or drop from the pullup bar/rings, it is a 1 length bear crawl penalty. For not doing the WOD as RX’ed, it is an automatic 5 bear crawl penalty.

Time stops after all penalties are completed.

“The secret to momentum in life can be found in the word ‘momentum.’
You create it moment by moment.”
--Doug Firebaugh

Rx Results:
Sam 13:03 MU
Aimee 8:45 C2B
Cate 13:31 C2B
Mike V. 15:21 MU
Shawn 14:23 C2B

Scale Results:
Flounder 20:58 purple/75
Oleg 22:13 95
Todd 21:17 95
Kathleen 20:10 53/blue
Tracy 21:10
Susan 17:02 75
Liz 23:33 45
Andrew 15:28 65
Chip 27:10 DUA
Peter 26:26 DUA/95
Joy 24:43 45/DUA/Bl
Becca 29:22 45/DUA/Bl
Jess S. 33:12 55/DUA
WW. 25:50 DUA

Paleo for Performance
Learn about the Paleo diet, what it is, and how it can improve your athletic performance, make you "look better naked" and reduce your risk of chronic diseases. Join Laura Pappas of Crossfit KoP and Larry Palazzolo of Crossfit Delaware Valley for this 1 hour workshop.

In the talk you will learn about:
Overall health benefits of the Paleo diet
Daily protein, fat, and carbohydrate recommendations
Eating for athletic performance and recovery
Nutrient timing related to activity
Importance of lifestyle factors: sleep and stress

Free for KoP Fundamentals Nutrition Session & Crossfit DelVal Elements
$15 for CrossFit Delaware Valley and CrossFit King of Prussia members
$25 for guests

Monday 11/28 at 8pm Crossfit King of Prussia
Monday 12/9 at 8pm Crossfit Delaware Valley
Monday 12/19 at 8pm Crossfit King of Prussia

Community Notes:
For CFKoP athletes who have completed fundamentals in the last three months and not used the Nutrition session (with Laura) from that package, this is your opportunity. All other members the talk will be $15 and for guests $25.


W.O.D. 11.18.11

Kate - what do the gods have to say about your deadlift?

Diego hits a PR!


Ball ups

“Talent does what it can; genius does what it must.”
--Edward George Bulwer-Lytton

Bekah 205
JKing 225
Paul F 345
Jay E 505
Dianne 200
Kate K 145
Gina S 145
Oleg 285
Mike S 230
Pooch 265
Megs 190
Lee 325
Rebecca S 163
Pat P 275
Alexis 143
Mike T. 360 pr
Jonathan S. 265 pr
Susan 190 pr
Sarah W. 115 pr
Mike W. 155 pr
Cate 250
Chris T. 175
Kathleen 118
Barb Z. 128 pr
Mark B. 265 pr
Kara 210 pr
Aimee 255
Diego 265 pr
Katie V. 175 pr
Dorothy 225
Becky 205 pr
Kate C. 275 pr


W.O.D. 11.17.11

Good luck to Brian and Barb running the half marathon this Sunday!

Cate, Keith & Kevin on today's WOD
(nice KTE Brynsie)

"CRAZY Evan"
7 Rounds for time:
21 Shoulder Press (75 Men/55 Ladies)
21 KTE

*Scale to 5 rounds if necessary.

(compare to 10.24.09)

"The gain in self-confidence of having accomplished a tiresome labour is immense."
– Arnold Bennett

Katie V 30:09 25#
Meg B 29:06 33#
Oleg 27:34 55#
Jay E 21:04 sub GHD/abmat (from the ground)
Rebecca S 30:05 25#/Knee raises
31:53 75#
Lee 33:17 60#-6 rounds
Bekah 17:12 33# -5 rounds
Gabe 24:25 (5 Rds, 45#, DC)
Olan 32:00 Rx
Gina 19:12 (15#, KR)
Kate K 22:46 (33#, KR)
Schell 26:05 (5 Rds, 45#, DC)
Joe C. 28:09 (45#, DC)
Kathleen 25:05 (30#, DC)
Cate 22:33 (5rds - DC)
Tom 33:57 (65/45- Toes through Rings-6 Rds)
Keith B. 36:24 DC
Kevin 29:39 Rx
Brian R. 39:49 65#
Diego 41:49 53#
Stone 35:00 55# - 4 Rds
JB 34:00 45#/5 Rds


W.O.D. 11.16.11

50 Box Jumps
5 Dumbbell Hang Power Cleans
40 Box Jumps
10 Dumbbell Hang Power Cleans
30 Box Jumps
15 Dumbbell Hang Power Cleans
20 Box Jumps
20 Dumbbell Hang Power Cleans
10 Box Jumps
25 Dumbbell Hang Power Cleans

The prescribed weight for the DB HPC will be 25# ladies/45# men & the box jump will be 20/21" ladies - 24/25" for men. Scale as necessary according to level and ability (up or down).

Muscle Up Clinic:
Join us on Tuesday 11/22 from 4:30-6:00PM for a muscle up clinic with Aimee. This will run during the 4:30/5:30 classes, you are welcome to come at any point during the hour and half duration. This is a FREE session for all members.

One of the original "Nasty Girls" Eva T. makes the U.S. Ski and Snowboard Hall of Fame

(If you have never watched this video it's worth the time) - The original "Nasty Girls" [wmv][mov]

"I think that somehow, we learn who we really are and then live with that decision."
- Eleanor Roosevelt

Kristin T - 12:02 Rx
Pat - 19:59 (30#)
Pooch - 15:45 (21",25#)
Mike S - 22:10 (25#)
Jay E - 23:33 Rx
Laura - 12:27 Rx
Lee - 19:14 (25#)
Cline - 19:30 (30#)
Ken 21:30 (25", 25/35)
Susan 16:02 (21", 20)
Danny 10:53 rx
Becky 19:51 rx
Cate 10:43 rx
Byrnsie 12:52 rx
Rob ph 15:32 rx
Josh 15:59 rx
Steph v 17:53 rx
Jen s 11:28 rx
Keith 15:40 rx
Alison 16:19 rx
Arin 15;37 15#
Be ca 17:25 15#
Jackie 13:01 step up/10#
Jordan 17:30
Jeff h 18:29 35#
Greg 18:19
Joy 15:31 15#
Dan 13:30 40#
Amanda 16:40 15#, 19"
Flounder 19:41 25# 20du
Katie FM 17:01 15# 108su
Oleg 19:14 Rx 21du
Kate 12:56 Rx+24"
Sheng Ching 17:44 20#/17" 335su
Rachael 17:18 Rx 130du
Denise ??:??
Dave 16:06 25#/20" 200su
Anna 14:30 10#/13" 500su!
Heather 12:28 Rx 410su
Randy 20:24 25#/21" 212su
Balmer 12:12 Rx 96du
Conn 15:19 35#/21" 66du
Borden 17:46 35#/21" 152du
Nick 17:04 35# 79du
Mark B. 18:24 30# 367su
Mike P. 16:45 Rx 68du
Fab 20:07 Rx 115du
Schell 14:28 25#/17" 150su

From Rob Miller of CrossFit Delaware Valley:

Just a note about the fundraiser we're running on Saturday. This is a low-key WOD that will be perfect for some of your beginners as well as your firebreathers. We're going to start running heats at 10AM and will go until everyone is spent. Feel free to bring food and drink and hang out for a bit!

Thanks, and I hope to see you Saturday.


CrossFit Delaware Valley is located at 525 Park Way Dr. Unit 2 Broomall, PA.

Use this link for more information about the event - Redemption WOD.


It's already Turkey Time...What's going on at CrossFit next week?

11/23 Wednesday - Classes as usual except we are planning to cancel the 6:30PM class. If you have any objections post to comments and we will reevaluate if more than 4 athletes want to attend.

11/24 Thursday - 8 AM class ONLY. The Amazing CrossFit Race. Bring a partner or a friend/family member to the workout. No partner? We will pair you up when you arrive!

You will receive clues and mini workouts at each stop along your adventure - the team to reach the final stop first and complete the workout wins! Plan on a slightly longer class than normal.

If you feel like running join Coach T.Pappas in Chesterbrook at 8:45 AM for the Seven Summits 5k Turkey Trot. Click here to register and find more out about this event.

11/25 Friday - 10AM Friends and Family day. All welcome, let someone new experience CrossFit on us!

11/26 Saturday - Normal schedule 9/10AM classes & 11 AM Barbell Strength.

11/27 Sunday - Normal schedule 9AM & 10AM.

W.O.D. 11.15.11

CrossFit Lite ladies hit the bar with some Strong Deadlifts!


Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.

If you've finished the workout before (in completion) this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?

How do we score this?
Completed rounds in the minute followed by the remaining rounds completed in the 30 minute duration, i.e., 14 rounds on the minute (6 in the remaining time) = 14/6; completion of all 30 on the minute = 30.

(compare to 9.23.10)

"Once you connect with your mind, you are who you are and you're free."
- Natalie Goldberg, "Writing Down the Bones"

Mike P 22/7
Kristin T 5/16
Megs 8/13
Kevin B 8/14
Jen S 3/15
Gabe 4/10
JZ 9/12
Elyse 2/13
Joe C 4/11
Olan 6/12
Mike F 4/11
Vin 30
Oleg 7/11
Kate 8/12
Knabb 7/11 Rx
Sam B 19/7 Rx+ +2
Charles 2/10 Rx

John K 20/5 D.C.
Becca 3/14
Tidmore 9/14
Kate K 10/12
Gina 5/12
Pat P 4/10
Dianne 3/9
Paul F 2/11
Mike S 0/14
King 6/10
Katie V 5/10
Susan 5/12
Chris T 3/17
Tori - amrap 30
Kara 3/17
Meg B 5/14
Arin 4/12 (knee/band)
Brian R 7/13 (DC)
Ben 3/9 (DC)
Steph 0/11 Floss
Keith 3/10 DC
Diego 3/11 (some knees)
Alison 5/11 (blue/DC)
Liz 0/12 (some knees)
DeeDee 1/13 (knees)
Miranda 1/20 (sub situps for squats)
Tim G 3/9 (DC)
KSB 2/14 (knees)
Ditty 0/14 scaled
Akeem 2/8 scaled
Nathan 1/9 scaled
Sheng Ching 0/13 scaled
Eddie 4/13 scaled
Lisa 4/13 scaled
Jess C 4/11 scaled
Luke 5/11
Erika 5/13 scaled


W.O.D. 11.14.11

Nicole working on the Back Squat

I'm super excited about my new Reebok bag!!

5:30 Lungers- Mike P & Flounder

Welcome to Mike W - first class!

Back Squat

then for time (@ 50% of your 5 RM)
3 Rounds of
10 Walking lunges (barbell on back)
5 Broad Jumps
100 M SPRINT!!

Mobility Monday:
Overhead position. We'll work on getting to the ideal overhead position, identifying areas for mobility work and how to engage the core to optimize body position. As always, bring questions or concerns to Jeff at 5:30PM or 6:30PM.

"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock

Vin: 285/5:18
Aim: 175
Keith: 275/5:36
Olan: 215/5:17
Gabe: 195/4:10
Brian R: 185/4:27
Bo: 155/4:45
Kelly: form
Joe C: 165/5:17
Brynsie: 185/4:02
Jason: 135 (one leg)
Becca: 55/4:36
Joy: 95/4:34
Nicole Mc: 65/4:49
Jackie: 88/4:45
Alexis: 95/4:50
Kara: 125/5:20
Chris T: 115/5:34
Mike W: 105/5:58
Sarah W: 35/7:09
Annah: 125/6:50
Barb Z: 35/5:43
Beth: 35/5:31
Susan: 125/5:59
Jordan: 105/4:53
Oleg - 195 / 97.5 5:24
Lee - 185 / 90 4:15
Tidmore - 155/75 3:55
Peterson 185/95 4:10
Kristin T 165/85 4:37
Bekah 140/70 5:07
Jen S 145/70 4:49
Jay E 365/185 6:08 ROM
Paul F 200/100 4:44 ROM
Plentus 305
Megs 125/3:59
Kate C 165/3:55
Flounder 155/5:15
Erika 93/4:44
Sandy 110/4:21
Mike P 265/4:26
Chip 175/5:02
Justin 205/3:50
Ditty 145/5:20
LP 110/4:40
JZ 205/4:08
Shoeless 255(PR)/4:24
Charles 165/5:50
Randy 175/5:15
Akeem 155/6:22
Tony 235/3:46
Sam B 165/3:48
Diego 195/4:24
Borden 300/5:33
Schell 225/5:24
Cline 175/4:16
Katie V 123(PR)/4:18
Pete 155/4:01
Stone 155/3:37
Stasie 83/5:18
Conn 245/4:58
A Fraction of Those Present...We Are CrossFit

K-Holes doing what they do...

The Best Team from KoP

Once again, the CrossFit community has made us say WOW! We pulled into the parking lot at 8:30AM and discovered that we were the tenth car there...at that point in time, we should have known that this event was going to be MUCH bigger than we anticipated. This year, we had nearly 175 people go through the workout! That is simply incredible and this entire event would not have been possible with out all of you. A GIGANTIC thank you goes out to those that helped solicit gifts, helped judge, helped with the scoring, helped with the parking, helped with the cleaning and most importantly, helped in raising funds for a cause that has affected so many of us. The exact number is still in question due to the on-line donations but we know that we raised somewhere over $7,000.00 for Mammograms in Action. That is almost $3,000 more than last year and it would not have been possible without you. It is refreshing to know that it is possible to have fun while raising more for a great cause. You will never know who you helped directly but know that you are helping countless women detect and more important DEFEAT breast cancer. We are extremely proud of our community and all of those that joined us...there may be more that we missed (sorry) but thanks go to CrossFit's Phoenixville, Aspire, Inspire, Apex, Tribe, Love, Manayunk and Explode! It was a great event and we look very much to making it even bigger and better next year!
---Aimee and Jason

Click here and use the password "crossfit" to log in (photos from the talented Liz Warnek) or click here to see more from Joe Seraphim.


W.O.D. 11.13.11

AMRAP in 5 Minutes of:

300m Row
10 Ring Dips
Max Burpees

Rest 2 Minutes.

AMRAP in 8 Minutes of:

500m Row
15 Box Jumps 25"/21"
Max Squats

Rest 2 Minutes.

AMRAP in 5 Minutes of:
150 Double Unders (sub DU Attempts or Single Unders x3)
Max Push Ups

Score is total number of Burpees, Squats and Push Ups.

(compare to 3.10.11)

Happy Birthday Jerry - Congrats on the recent Marathon!

Community Events:
WOD & Wings at CrossFit Delaware Valley. Who's in?

"I do not fear failure. I only fear the 'slowing up' of the engine inside of me which is pounding, saying, 'Keep going, someone must be on top, why not you?'"
- George S. Patton


W.O.D. 11.12.11

"Helen Meets Grace"

A partner WOD.
Each team gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
Grace- 30 Clean and Jerks for time (95#/135#)

We will accommodate a set scale for all levels and abilities but partners must use the same weight on the bar and KB. Prizes for the top ladies/men's Rx teams.

We are running our GRAND-re-opening and Fundraiser to benefit Mammograms in Action today. Doors open at 9AM, opening announcements at 9:30AM, first heats will kick off at 10:00AM - heats assigned upon arrival. Raffles, fun and food will be had by all!

"One may miss the mark by aiming too high as too low."
-Thomas Fuller

Men's RX
Panos and Jason 13:11
Mike and Peterson 12:34
John and Kevin 9:42
Keith and Kevin 12;17
Casey and Tyler 11:28
Olan and Gabe 13:39
John and Paul 15:26
Pat and Ricky 9:35
Brian and Mike 11:25
Ty and Bill 8:53
Terrence and John 9:03
Dave and Pete 10:41
Keith and Kurt ?
Steve and Tim 10:17
Daniel and Darren 10:22
Jake and Gaetano 10:36
Ray and Team Wyancki 13:11
Eric and Mark 14:43
Steve and Andrew 12:56
Paul and John 11:25
Tim and Plentus (Team 300#) 10:22
Sam and Vinny (Team Shoulders) 10:12
Dave and Rob 9:40
Linwood and Shawn 10:45
Matt and Brian 10:03
Jonathan and Alex 10:26
Oleg and Justin 12:40
Dave and Shamus 11:11
Jerry and Jason B 11:25
Jay E and Todd B 13:07
Ryan and Brian in 12:36

Tara and Tara (Tiny Titans) 11:39
Merrilee and Jess (that's what she said) 15:09
Valerie and and Carie 13:49
Marisa and Theresa 14:39
Brynn and Timre (2 girls 1 bar) 13:39
Hannah and Jen 15:12
Sharon and Kamun 16:02
Donkey and Miranda (Big rack attack) 15:01
Jill and beth (the D cup) 13:38
Alycia and Nilda 12:21
Ashley and Megan 13:45
Becky and Jen S 13:59
Kate and Kristin Motorboaters 11:55
Holly and Chrissy 12:09
Aimee and Cate Dominate 11:08
Michelle and Christina 11:40
Lorelai and Madison 12:22
Maria and Jeff 12:40
Nina and Shane 12:10
Jessica and Kacie 11:20
Eileen and Sue 13:53
Lauren and Liz 10:30

Ferg and John 10:19
Dave and Chris 13:16
Rebeca and Bekah 13:22
Patti and Erika 16:26
Ernie and Carol 16:30
Laura and Ditty (Mrs. P's) 13:04
Denise and Devon (Team Double D's) 13:53
Kevin and Daniel 13:02
Holly and Megs 11:21
Sue and Laura 13:05
Barb and Melissa 15:03
Melissa and Eshe 14:09
Kate and Amy 12:58
Bonnie and Francine 12:07
Alison and Arin 13:56
Kathleen and Jackie 13:58
Ronnie and Mike 11:31
JaNa and Rachael 13:50
John and Jason ?
Flounder and Tidmore 13:28
Jess C and Ken 12:19
Kyleigh and Lyrynn 12:14
Katie and Steph ?
Jeff and Lauren 10:05

We have a growing list of AMAZING Raffle prizes this year! All donations benefit Mammograms in Action...this is the initial list - more will be available Saturday at the event!

Ticket Costs:
(.50$ per ticket or $5.00 for an arm's length)

Free Month at CrossFit KoP (Value $155)
1 Hour Personal Training with Coach T (Value $75)
1 Hour Personal Training with Coach P (Value $75)
1 Hour Personal Training with Coach Jason (Value $75)
1 Hour Personal Training with Coach Aimee (Value $75)
1 Hour Personal Training with Coach Vinny (Value $75)
1 Hour Personal Training with Coach Jeff (Value $75)
1 Hour Personal Training with Coach Donkey (Value $75)
1 Hour Life Coaching session with Steph
1 Hour Nutrition Counseling with Laura
10 lbs Ground Beef from the Philly Cow Share
4 Weeks of Gourmet Soup (Value $60)
Starbucks ($20) Gift Certificate
1 hour Massage - with Joanne
1 hour Massage - with Celia
Women's gym bag of Reebok|CrossFit accessories
Men's gym bag of Reebok|CrossFit accessories
1 hour Personal Yoga session - with Tori
Free pass to Open Gym at Upper Merion Gymnastics - 10 Workouts
1 hour Private Gymnastics Class - with Becky

Silent Auction for Reebok Gear:
Women’s Assortment

-2 Bra Tops

-2 Speedwick Tees (different colors)

-2 Capris (one closed waistband, one open)

-1 5” Short

-1 2” Short

-1 Track Jacket

-2 Tanks (each a different style)

-1 Loose Short

-1 Carryall Bag

-1 Headband

-1 pair Knee-high Socks

-1 pair RealFlex Nano Shoes*

-1 pair U-Form OLY Shoes*


-1 Full Zip Jacket

-2 S/S Cotton Tees (different colors)

-3 S/S Lightweight Tees (different colors)

-3 Shorts (black board & grey)

-1 Pullover Hoodie

-1 L/S Thermal

-1 Duffle Bag

-1 Hat

-1 pair Knee-high Socks

-1 pair RealFlex Nano Shoes*

-1 pair U-Form OLY Shoes*

*RealFlex Nano and U-Form OLY shoes will most likely arrive on a later date than apparel and accessories.

Winners of the Event will receive:
Lululemon clothes ($150 Value), Progenex gift certificates ($50 Value) & CrossFit King of Prussia T-shirts/tanks ($50 Value).


W.O.D. 11.11.11

800 M Run...

+ 50 Sit Ups

+50 Back Extensions x3 Rds =

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds for time of:
800M Run
50 Sit-ups
50 Back-extensions

( compare to 11.11.10)

Happy Veterans Day:
Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918.

"Quality is not an act, it is a habit."

Becca N 25:55
Joy 24:57
JKing 21:28
Pat P 26:10
Alexis K 25:55
Lee 23:33
Rebecca S 19:39
Kara 25:04
Chris T. 24:55
Meg B. 18:00
Paul F. 25:07
Kevin 17:00
Dorothy 20:27
Rachael 20:48
Stone: 25:40
Pete O: 30:20
Sandy: 28:24
Akeem: 29:32
Manny: 25:56
Jason B: 23:01
Borden: 25:48
Emilio from FL: 23:52
Randy: 27:06
Cline: 23:02
Nicole: 26:59
Kathleen: 25:22
Jerry: 22:57
Diego 21:31
Josh 19:34
KT 17:53
Ph 21:50
Oleg 20:20
Jeff 24:12
KSB 24:29
Kelly 22:48
WW 19:25


W.O.D. 11.10.11

CrossFit Kids take on a 10 Minute "Cindy"

Careful, that bar rotates!

Lindsey - HSPU & Mike -DL's

Deadlifts (225#/155#)
HandStand Push-ups

(compare to 3.25.11)

Community Notes:
We will need some volunteers for this Saturday's event. Even if you are going to WOD and can lend a hand (before or after) please let us know. Judges, Registration and Heat Assigners will be needed.

"No matter how many goals you have achieved, you must set your sights on a higher one."
-Jessica Savitch


Lee 10:18 (135/25box)
Mark 7:37 (135/30boxknees)
Megan 8:32 (115/2plates)
JP 7:44 (155/box)
Cline 11:33 (175/25box)
John K 7:15 (155/Handstand)
Oleg 7:30 (185/30box)
John C 7:06 RX
Ernie 8:43 (165#,2mats)
Eddie 7:39 (205#,2mats)
Steph V 9:26 (HS Attpts)
Arin 7:00 (103#,ROM)
Danny 7:55 RX
Schell 6:36 (185#,box)
Mike P 6:01 (box)
WW 8:58 (135#,box)
Rob Ph 9:42 (plate/box)
Cate 13:10 RX
Aimee 19:06 RX
Mike V 8:57 Rx
Mike T 12:16 Rx
Mark B 9:23 (135#/3ABmats)
Becky 9:03(113#/1ABmat)
Lindsey 9:54 (123#/2ABmats)
Athlete of the Month - Danny

Chicago, IL. South Side and I am in no way a Cubs fan.

Current Location:
King of Prussia

Age: 31

Occupation: Sales

Undergrad- Southern Illinois, Masters Texas A&M

Childhood hero- Hulk Hogan
Adulthood hero- Optimus Prime

Favorite Quote?
"You only live once, and the way I live, once is enough."
-- Frank Sinatra

Did you ever play sports?
High School I played football, wrestled and baseball. College was rugby.

Games you like to play?
As a kid I loved playing Chutes and Ladders. As an adult I love playing F, marry or kill.

When did you start CrossFit?
Aug, 2010 I believe. First WOD was a well-known buzz saw called Fran. Rachael was who I was partnered with doing the WOD and it took me the longest in the class to finish. The funny part is, I even scaled and it took me an hour. I used every band that Aimee had available.....it looked like a car wash. It was just bad, I seriously considered quitting crossfit and going back to a globo gym.

What is your biggest achievement at CrossFit?
This is easy, my first muscle up. I seriously thought I would never get one.

What do you feel that you still need to work on?
All gymnastic movements, snatches, rope climbs, wearing a weight vest (this crushes me), and bear crawls (stupidest thing ever but crushes me).

Goals for the rest of this year?
Overall my biggest goal is to prepare myself both physically & mentally for sectionals this upcoming year. I would also say that another goal is strength endurance.

What is your favorite time of day to WOD?
Any time after 9am. Danny is not a morning person

What's your favorite WOD?
Mentally- Kalsu. I have never come as close to quitting a WOD at least 7 times as I did Kalsu. You really have to fight through this WOD. Let me also add, Kalsu mentally is not my favorite while I am doing it. Only when I reflect back after 2 hours of not moving on the floor did I realize the benefit of that WOD. Physically- Grace is a good one, Nancy, Diane (even though my hspu crap out on me) and Elizabeth.

What's your least favorite WOD?
Physically- Kalsu...brutal. Overall it has to be Wolverine. Talk about silly, 600 sit ups are not enough? We add in double Grace, 120 pull ups and over a 2 mile run. SILLY

What's your favorite lift?
Pre crossfit I was a chronic bench presser like my friend Vinny. But I have grown to like the deadlift and front squat.

What's your least favorite lift?

What's your favorite foods, and snacks?
One of my fav meals I learned to make from the paleo challange was the meat balls with spaghetti squash. I cant believe how good that is. Still one of my fav meals. On occasion, I am tempted to dabble in some beer, pizza, wings, fries and anything this is open after 2am.

Whats your favorite piece of workout gear?
I love my Innov-8's. My first day I wore them to the gym, I got on the 100 double under's board. We now have a special bond and they carry me through WOD's.

What do you like most about Crossfit KOP?
Honestly, it is the community part of KOP. I have met some amazing people at the gym. We all share that common bond when it comes to fighting through a WOD in the gym but it is really special in how that bond has carried over into many lifelong friendships out of the gym. Also, I am very proud to be a member at KOP. Aimee and Jason have done and continue to do amazing things in the general community as well as the crossfit community. Last, I like all of the jungle gym amenities we have.....I am waiting for a ball pit to play in!

PR's to mention-
My first muscle up was a huge PR for me (now people can stop calling me out on the white board). Also, I shaved off nearly 8 minutes on my least favorite WOD Wolverine.


W.O.D. 11.9.11

"Around The World "
Perform the prescribed amount of reps at each station in 2 minute intervals. Once you have completed all the reps at one station, skip that station and move on to the next until you have done all the prescribe reps for all exercises. Move from one to the next in order and keep accurate count of reps per station.
1. 100 Calories On Rower
2. 75 Back Squat 135#/95#
3. 75 Ring Dips
4. 100 Wall Ball Shots 20#/14#
5. 50 Pull Ups

Score is total time for completion.

Community Reminder:
"Helen Meets Grace" is right around the corner. Today is the last day to sign up online (and receive a t-shirt). Registration at the door the day of the event is permitted but no t-shirts will be received.

Do you have your partner selected for the event? Use the blog to find a partner or show up and will will assign you one.

"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now."
-Denis Waitley


W.O.D. 11.8.11

Power Snatch

Rope Climbs

"Try not to become a man of success but a man of value."
- Albert Einstein


W.O.D. 11.7.11

5 Rounds for time of:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (70#/55#)

Cash out:
Max height box jump

"If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success."
-John D. Rockefeller