Bench Press
2-2-2-2-2-2
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-Lao-tuz
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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
Disclaimer
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
21 comments:
6:00am
Mike P 215
Wax 275
Heather 57.5
Gina 90PR
Bob W 175
Drew 165
Manny 145
Nina 145
KT 105
Rebecca S 95 PR
Paul 235
Sean F 200 (Chicago)
Alex 195 (CT)
Oleg 215
Jay E 285
Everybody loves bench day!!! Awesome class guys, congrats to Heather H on her first ever bench press...nice PRs today also. Welcome back Drew!!
9:30
Kara 68# / 6:54
Chris T 73# /6:42
Jackie 93# / 6:39
Joy 83# / 6:14
Kim C 85# PR / 5:58
Mike W 185# / 6:28
BJ 200# / 5:07
John C 225# / 5:10
Jonathan 215# / 6:10
Nick 205# / 5:11
Cash out: 3 rounds, 10 squat clean thrusters 200m run
Thanks to everyone at the 9:30 class who helped watch Wes so I could workout a bit! I hope next time he is more cooperative, but you guys are the best!
4:30 and 5:30 classes...are you ready for some DODGEBALL???
Nooner:
Byrnsey: 255/4
Tim M: 230/8
Keith B: 135/8:02
Mark S: 165/6
Megs: 87.5/NA
Alanna: 62.5/1 round
John Sch: 285/6:08
Cashout was *either* TABATA situps *or* 3 rounds squat clean thrusters/200 m. Athlete pick. Oddly, no one wanted to do 2 rounds of Lynne.
Nice work, nooners! Some big numbers on the board today!
Why is everyone so quiet these past few days. Aim and I go away and it is a ghost town.
So, I will get it going. Where do you see yourself in 5 years.
Married:
Children: (how many)
Career:
Clean weight:
Cindy score:
Happily married with two kids and being a manager (just appointed this week) at my company. I hope to be able to clean 290 in 5 years and get 20 on Cindy.
Not Married
No Children
CrossFit Box Owner/Coach
Clean 300
30 rounds of Cindy
married to kimbo
hopefully 2 BOYS!!! if i have girls i'll kill myself
police officer
ill clean any weight as long as its more than Lyons
What's Cindy?
Married: hopefully Meg still tolerates me
Kids: 3 girls...done. Be careful what you wish for Coxhead
Career: Insurance @ Crossfit Coach
Clean Weight: 250
Cindy: half my age
@ John - daughters are AWESOME!!! If you want to see what it's like to have two sons, I could lend you my twins for a weekend.
. . . in five years
Still married
Sticking with three children
I'd like to escape from the law and be a teacher and coach (CrossFit and football)
Clean weight: At least 225
Cindy score: 30
4:30 On the Prowl (cash outs were max du's and then some Prowler sprints)
Tim H. 165
JZ 145
WW 165 PR
Sandy 85
Erika 95 (1 du)
JNa 80 (8 du)
Ben 175 PR (12 du's)
5:30 "1st round was greaaat" (cash out was athlete's choice of Tabata)
Mel 110
Patrick 245 (6 push ups)
Dan L 205 (5 push ups)
Ryan 145 (5 push ups)
Joe P 145 (4 push ups)
Mike T 300 (8 push ups)
Vinny form
Sarah J. 75 (10 squats)
Just Married
No Children Yet
Enrolled in a phd program
Clean weight: 250
Cindy score: 25
Congrats on your promotion Jason.
I'd like to be married. Kids are in my 10-year plan, but in 5 years I'd be happy with just a loyal German Shephard and a house with a big enough yard for him to run around in. I'd like to be a manager at my company, or start my own technology company by then. 250 clean, and 18 rounds of Cindy (though I'd also be okay with never doing Cindy ever again).
I want to be Single, Baby's make me break out
Project manager
I want to clean more than Jason.
And do 21 rounds of Cindy.
Married: vincent vincent!
Kids: possibly one more (that'd make 4 :)
Clean: 200+
Cindy: 12+ rounds rx
6:30
Denise 85 (11/13)
Jess C. 100 (12/14)
Jeremy 125 (13/10)
Faby 225 (18/20)
Paul 255 (28/25)
Tim McC 245 (29/20)
Steph V. 135 (PR) (13/10)
Jen S. 120 (PR) (10/15)
Jim C. 165 (20/23)
Solid work tonight guys! For Paul's birthday, he wanted to have some pull-ups instead of burpees so our cash out was 2 rounds of Lynne.
7:30 (2 guys/2 girls)
Leslie 98 (PR)
Lisa 68
Al 330 friggin pounds! + a 1RM 355!!!!!!!!!
BJ 195
Impressive bench tonight from Big Strong Al!!! Congrats on making it on the PR board!
Jason - 2 kids?
Getting married in October :)
No kids yet but I want a few
My job is boring
Clean 120
Cindy I can't remember
YEAH AL! GET IN THE GAME! YOUR BAR! WOOT!
Big Al...BOOM!
Jason: congratulations! awesome news!
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