Happy Birthday Coach Donkey!
(and Dan G too!!)
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- Happy Birthday Coach Donkey! (and Dan G too!!)
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CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
22 comments:
HB2U! HB2U! HB2 Donkey and Dan!!! HB2U!!!! I hope you both eat lots of cake and all of your birthday wishes come true!!
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Chloe
HAPPY BIRTHDAY DONKEY AN DAN!!!!!
Donkey Grace,
I am blessed to know you. You are an unstoppable force. Your life is clearly an adventure- and I having a feeling the best adventures have just begun!! Have a great birthday!!
Love,
Steph
Donkey and Dan, happy birthday! Have a great day!
Happy Birthday Donkey and Dan!!!
Happy birthday both of you!
Happy Birthday Donkey and Dan! Donkey, thanks again for helping to fix my deadlift form, we WILL hit 300# soon!
Happy Birthday Dan and Donkey! Have a great day.
Haoppy Birthday Donkey! I love you girl. You make my life better just by being in it.
happy birthday Donkey and Dan. Donkey - Friday nights with Donkey is always a blast! Great way to end the work week.
Sam
Dan G. - no matter what the workout, you're always doing something extra afterwards (usually pull ups), making a great example of assistance work. Keep it up!
Donkey - you just can't find someone with more fiery enthusiasm for CrossFit and life in general than yourself. Maybe it's because you spin fire. Either way, happy birthday!
Happy Bday !
Keep up the great work, that passion you share that spreads to everyone you touch is always present. You always do you, and have a great day.
While playing Pandora's "Its Britney" station during the 6am this morning, wait- I mean the um WorkoutMixx station one of the ads for ReeboklCrossFit filled the screen for the normal 15second commercial. Very cool.
Happy Birthday Donkey and Dan!!
Happy Birthday Donkey and Dan!!!
Happy birthday Dan G!
Happy birthday Donkey! Your enthusiam is one of the great strengths of Crossfit KOP. I've gotten several PRs because you were there yelling at me. It's been great watching your journey into coaching, especially seeing you explore your passion of heavy lifting and becoming an expert in the Westside method. You really care about the KOP athletes and because of it they are seeing results!
Happy Birthday Dan G!
And Happy Birthday Donkey!...I love seeing you tell folks to go home and take a rest day when they want to work out at westside. Way to put the client first. Thanks for making mon and fri nights so fun.
Wow, guys, I am totally blown away by the love on here. Thank you for making this community a place i LOVE coming to every day. Whether I'm coaching or working out next to you, every day is an honor and a pleasure at KOP. Thank you.
Dan G: Happy birthday--Capricorns always kick the most ass :) Enjoy your day!
Donkey, Happy Happy Birthday!!!!! Ditto what Steph said...I too feel blessed to know you and have you in my life. I love to see you at CrossFit to see your enthusiasm, firey spirit and passion, and awesome personality. Thanks for always making me smile.
Dan G., Happy Bday! I hope you have a fantastic day!
Happy Birthday Dan and Donkey!!
Donkey, you're awesome!! All the best! :-)
Donkeeeee
Happy B-Day! I miss you at the nooners. Yes I am going to start westside. I can't take it anymore. You are the best.
Dan
Happy B-Day. Enjoy working out with you. Keep up the great progress.
Byrnsey
Happy Birthday Donkey! I love your passion and your drive and wish I liked heavy deads like you do. Hope you had a wonderful day.
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