CrossFit KOP

2.05.2012

Congratulations to the KoP athletes who competed in Hershey this weekend!

Maura

KSB

Dorothy

4 comments:

Melanie said...: Way to represent ladies!!! And Congrats B.O. on those HSPU's!!!; February 6, 2012 at 7:22 AM
Chris P. said...: nice ladies! what were the events?; February 6, 2012 at 7:58 AM
Unknown said...: WOD 1
3RM Deadlift
3RM Weighted PULL Up

WOD 2-20 Minute Cap
400 Meter Run
21 KB Swings
12 Pullups
10 Clean/Jerks 135#/95#
3 Rounds for Time

WOD 3
Complete for time:
15 HSPU
5 Thrusters 155#/115#
75' Lunges
4 Thrusters 155#/115#
75' Lunges
3 Thrusters 155#/115#
75' Lunges
2 Thrusters 155#/115#
75' Lunges
1 Thruster 155#/115#
75' Lunges
15 HSPU

This was the RX Dorothy did, KS and I did scaled. slight variations.; February 6, 2012 at 11:01 AM
Patti said...: Great job!!!!; February 6, 2012 at 2:59 PM

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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.

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

2.05.2012

4 comments:

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