8.31.2012

W.O.D.9.1.12

REST DAY 

CrossFit King of Prussia is Closed today for the Labor Day holiday and a mandatory Rest day. These days are often hard, but necessary when a consistent CrossFit routine is executed on a regular basis. Join us on Monday to kick of the Fall season in style at 11AM!

Read:

Quote:
 “Sometimes the most urgent thing you can possibly do is take a complete rest” 
-Ashleigh Brilliant

Athlete of the Month


John Coxhead

Hometown:
Perkasie Pa

Current Location:
Blue Bell Pa

Age:
28

Occupation:
Police Officer / Full time arm candy to my super model wife Kim

How long have you been a CrossFitter?I think September or October is my one year mark, so I'm a CrossFit newb, Steph Vincent reminds me all the time.....

Did you ever play sports?
Growing up I played Baseball,Football and Basketball. All I wanted to do was wrestle but my mom wouldn't sign the permission slip, she said I would look too scrawny in a singlet. After I got out of the Marines I competed in Mixed Martial Arts and Muay Thai Kickboxing for 5 years.

What is your biggest achievement at CrossFit?
Becoming a mentally stronger athlete. You can have the biggest muscles but if your weak in-between your ears you will fail at CrossFit.

What do you feel that you still need to work on?
I definitely want to build up my strength and add some serious/competitive weight to my lifts. Try to RUN MORE........

Goals for the rest of this year?
Get ready for the open, and to beat Aimee Lyons on a daily basis

What's your favorite WOD?
I like anything where I don't have to move around a lot/run. I'd say Diane and Amanda.

What is the craziest insane workout outside of CF you have ever done?
In the Marines my squad and I did a 5 mile run/ workout in the Kingdom of Bahrain with our boots, cammies and gas masks on. It was over a 100 degrees that day. Bahrain is a little island off the coast of Saudi Arabia. We got yelled at after we finished. Apparently Navy personnel on base were worried that someone could have died. Navy....pfffffffff, sissies.

What’s your least favorite WOD?
Murph was the hardest WOD Ive done so far, I didn't hate it but it was challenging mentally to do all that work. I get distracted easily.

What’s your favorite lift?
Deadlifts and Squat-Cleans

What’s your least favorite lift?
I once had to run what felt like 50 200's with a 75 lbs sand bag all while Aimee was demoralizing me asking me "Why I was going so slow ? ", Does that count? I was lifting a sand bag.

What skill do you want to work on in 2012 the most ?
I'd like to improve my pull ups and muscle ups. Just stringing more together.

What's your favorite foods, and snacks?
Can't go wrong with chicken parm, I order it just about everywhere. Chicken wings, and I have been known to eat an entire bag of marshmallows.

Whats your favorite piece of workout gear?
I'm a gear whore. Love my Reebok Oly shoes, I got wrist wraps, a weight belt. Don't forget my Rich Froning headband either.

What you say is your biggest improvement since starting CF?
My attitude towards CrossFit in general. I honestly thought I would walk in the gym and automatically be going to the games. I saw it on Tv and said I could do this and be great at it. Well I didn't make the games or regionals, I wasn't even top 12 in our own gym for the open. Jason Lyons beat me and hasn't let me forget it, probably forever. It was very humbling. I am working harder than ever now to accomplish my goals. It feels really good to bust your ass for something. My friend gave me a great quote " You don't always get what you wish for, but you always get what you work for." I never had that attitude till I found CrossFit.

Who is your favorite coach?
This is easy. Cate. She is always telling me I can do more weight and pushing me to go faster than I think I can. She helps me push even when I don't want to. She whips us dirty 930'ers into shape.

PR's to mention? Goals Reached? Nutrition highlights?...
just some recent ones
265 Squat Clean
255 Clean and Jerk
225 Push Press
207.5 Snatch Click HERE to watch the Video.
I want a sub 3:00 min Diane.
I'm just going to just keep having fun and working hard. Always improve.
It's a true honor to be recognized in the gym and to be picked as athlete of the month. My time at Kop has been fantastic and our family is amazing. Thank you all for making this not just a place where people work out. It's much more special than that.

8.30.2012

W.O.D.8.31.12

 Travis
Oleg
 Matt
 Tim Mcc
 Big Al
 Gina

"Angie"
100 Pull-ups 
100 Push-ups 
100 Sit-ups 
100 Squats 

For time complete all reps of each exercise before moving to the next.

Community Reminders:
CrossFit KoP will be closed for Labor day on 9/1 and 9/2. On Monday-9/3 we will host a WOD at 11:00AM followed by the kick off for our next nutrition challenge at 1:00PM and going away party for Donkey at 2:00PM.

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

Results:
Balmer 27:11 Rx
Kathy G 18:09 (50's/RR/Knees)
Big Al 36:04 (band/jump)
Travis M 24:07 (50's Jump)
Amanda D 16:24 (50's green/snake)
Sarah W. 17:19 (50's/RR/Knees)
Barb Z 25:30 (blueband)
Dawn F 35:16 (green/PUScale)
Kim C 33:23 (floss)
Arin 23:50 (75PU+100's-snake)
Fayth 17:22 (50's/RR/knees)
Anne 17:17 (50's/RR/knees)
Jessie S 22:20 (75's band)
Mike W 38:45 (green/kip)
Susan B 20:43 (50PU-band+100's)
Aimee 17:32 Rx
Wax 22:21 Rx
Oleg 24:49 Rx
Kim 29:50 blue
Mike S 34:14 MF
Grace 19:17
Beth 50r 15:10/25r 6:33 band
Cris 19:46 Rx
Dianne 20:11 50r band/box
King 25:01 Rx
Gina 28:27 RBpull/bandPush
Rebecca 30:31 band
Susie 27:58 Band Push/pull
Chip 24:23 Rx
Peter 23:39 Rx
Kristen S 26:59 RR/Band
Klutch 25:08 ROMPull
Heather 23:29 RR/Band
Lauren 30:21 Band Push/Pull
Rinat 18:34 Rx
Megs 22:46 Rx
Paul S 16:13 Rx
Erika 35:38 bands/snake
Oji 32:37 blue 45 situps
Jess C 32:38 bands snake
Tim H 35:11 black knees
SAM B 12:42 RX!!
Sandy 31:31 green snake
Kathleen 29:48 red+floss snake
Dan M 31:20 black+blue
Kyle Beck 16:12 half pull/push
Alison half pull/push/situp
Dan L 22:30 (Rx)
Ph 22:10 (band)
Vin 15:17 (Rx)
Brian R 26:12 (Rx)
Ying 27:30 (band/knees)
DeeDee 22:48 (50push/50pull)
Stasie 28:37 (50pull band and knees)
Bre 26:58 (band)
Stacy 25:16 (50 pull/75push knee)
Jim C 26:48 (Rx)
JZ 26:48 (Rx)
Steph 32:16 (scale)
Manisha 30:51 (scale)
Peterbutt 30:28 (Shitty Push)
Mrs Butt 21:20 (50 pull, scale)
Jesssssss 28:26 (50push/pull)
Justin R 31:54 (scale)
Travis 30:10 (Rx)
Vinnie 30:08 (band)
Scott T 27:50 (80 push/pull)
Dig 33:23 (Rx)
Lisa C 32:32 (band)
Matt Bo 19:22 (50's band)
Kate C 21:45 (Rx)
Mike P 16:55 (Rx)
Mark C 27:01 (Band)
Tim McC 21:44 (Rx)
Chris A 34:59 (Band)
Andrea 33:00 (75's jump)
Sharon 32:01 (50pulls)

8.29.2012

W.O.D.8.30.12

 Nick from the King and Queen of Prussia

Skill:
Snatch Balance
1-1-1-1-1-1-1

Strength:
Snatch
1-1-1-1-1-1-1

Quote: 
"I start where the last man left off. Send quote to a friend"
-Thomas Alva Edison (1847-1931) American inventor.

Results:
Wax 135/135
Kim G 85/75
Mike S 115/100
Drew 165/125
Sam Bo 115/135
Brian D Form
Ellie 40 Form
Lauren M 80/70
Grace 90/105
Paul F 145/135
Steph V 85/105
Nick 135/155
Chip 175/165
Balmer 135/155
Jim C 147.5 (12#PR)
John C 207.5 (13# PR)
Ryan B 205 Power Snatch
Lindsey 45 form
Dianne 45 
Schaefer 155 form
Andrea 45 form
Vinnie 63 form
Aimee 122.5 (PR)
Tim H 95/95
Dan L 115/115
JessSs 55snatch
Kathleen 65 power snatch
Laura 85/90 PR!!
Denise 75 snatch
Vinny 200
JP 135 ROM
Kate C 105 PR!!! 110 Power Snatch!!
Dan M 95/95
King 125/145 HUGE PR!!
Mike W. 125 PR
Keith 155
Lam 105
Manisha 35
Sharon 53
Mel 100 PR
Brian R. 145 PR
Tim McC. 135 PR
Paul S. 135/180pr
Justin H. 135

8.28.2012

W.O.D.8.29.12

155/225 pound Deadlift, 21 reps
Handstand walk 21 meters
155/225 pound Deadlift, 15 reps
Handstand walk 15 meters
155/225 pound Deadlift, 9 reps
Handstand walk 9 meters

Skill Work:
Muscle Up

Quote: 
"Always dream and shoot higher than you know you can reach. Don't bother just to be better than your contemporaries and predecessors; try to be better than yourself." 
-Unknown

8.27.2012

W.O.D.8.28.12

John King from the King and Queen of Prussia

5 Rounds for time of:
500 Meter Row
20 Push Ups
20 Dumbbell Hang Cleans 30/50#

Quote: 
"Put the uncommon effort into the common task... make it large by doing it in a great way." 
-Orison Swett Marden

8.26.2012

W.O.D.8.27.12

Nina from the King and Queen of Prussia

Shoulder Press
1-1-1-1-1-1-1

Cash out:
AMRAP in 3 Minutes
Max Burpees

Quote: 
"Excellence is doing ordinary things extraordinarily well." John W. Gardner (1912-2002) American educator, and social activist.

8.25.2012

W.O.D.8.26.12

Roni from the King and Queen of Prussia

21-18-15-12-9-6-3-1
Thruster 65/95#
Toes to Bar

Community Notes:
FREE Go Ruck WOD at 11:00AM with Coach Vinny

Quote:
"Work capacity is to fitness what location is to real estate."
-Greg Glassman

8.24.2012

W.O.D.8.25.12



3 Rounds for time of:
400M Run
10 Squat Snatches (95/135#)

Community Reminder:
We will be closed on September 1st and 2nd for Labor Day, but open on Monday 9/3 for our kick off of the nutrition challenge and WOD at 11:00AM followed directly by a "going away/celebration" party for Donkey!

Tomorrow at 11:00AM we will host a FREE "GORUCK" training WOD. Open to "GO-ruckers" and anyone interested in participating. CFKoP members and non-members welcome.

Quote:
"Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you'll be fitter than any world class runner, gymnast, or weightlifter."
-Greg Glassman

8.23.2012

W.O.D.8.24.12

Jen S at the King and Queen of Prussia

21-15-9
Power Cleans 105/155#
Chest to Bar Pull-ups

Quote: 
"Pleasure in the job puts perfection in the work." 
-Aristotle (384 BC-322 BC) Greek philosopher.

8.22.2012

W.O.D.8.23.12


Overhead Squat
10-10-10-10

Push Press
5-5-5-5

Community Notes:
CF King of Prussia is hosting a level one seminar on November 17th and 18th. Click here to register today.

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

8.21.2012

W.O.D.8.22.12

CrossFit Founder and CEO-Greg Glassman...
Have you read What is Fitness?

AMRAP in 15 Minutes:
5 WallBalls (14#-9ft, 20#-10ft)
10 Box Jumps (20/21"-24/25")
15 Kettlebell Swings (35/55#)

Community Note:
CrossFit Endurance with coach Pappas at the Upper Merion Track tonight at 6:30PM.

Quote:
"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature's challenges are typically blind to the distinction."
-Greg Glassman 

8.20.2012

W.O.D.8.21.12

Recovery post WOD is important, make sure to roll, stretch or ask a coach for suggestions!

Hang squat clean 
1-1-1-1-1-1-1 

Cash out:
Max height box jump

Quote:
An untrained mind cannot resist the torrent of desire, while one that is steeped in practice and discipline is able to deflect any temptations, like a house with a solid roof remaining watertight in a shower of rain. 
-The Opposites, verses 13 and 14

Results:
Jay E 245/33
Gina 100PR/27
Mike S 125/36
Tom G 95/43
Lauren 105/25
Chip 205/38
Balmer 225/50
Brian D 95PC/33.5
KT 140/33.5
Wax 195/38PR
Rebecca S 118/33
Alex P 185/42.5
Nina 155/33
Keith 245/56 and 3/4
Megs 110
Ryan 285 clean PR/275 C&J
Brynsie 165
Aimee 160 PR
Mike W 205PR/42
Sarah W 70
Kyle Z 115/38.5
Tanner 255/39
BJ 205/47PR
Dawn 80PR/29
Barb Z 95.5PR/25
Susan 107PR
Beth O 85.5 PR
Kim G 105PR/25
Amanda D 65PR
Arin 110/32PR
Julie 35#form/30
Jason 230/36.75
Justin H 195/47
Justin R 200/43.5
Erika 103/33
Jim C 195/49.5
Stacy 110/28
JZ 145/41.5
Bre 95/30
DeeDee 125/36.5
Peter 165/41.5
Dig 165/47
Vinnie 135/40
JP 145, 37"
Diane 100, 30"
Mike P. 200, 39"
Paul 235
Melissa 85, 28"
Amy 63 (form), 30"
Oleg 185, 39"
Albert 195, 47 1/2"
Vinny 250
Steph 175 (PR), 21"
Linda 55, 25"
Nick C. 175, 51"
Kathy G. 45, 17 1/2"
Leslie 90, 29"
Olan 185, 43 1/2"

Photos:
 Keith...almost!
 army crawl warm up
 Ryan takes top honors on the board!

8.19.2012

W.O.D.8.20.12

Heather from the King and Queen of Prussia

Run 800 Meters
150 Double Unders
75 Air Squats
Run 400 Meters
100 Double Unders
50 Air Squats
Run 200 Meters
50 Double Unders
25 Air Squats

Quote:
"Ideas appear and disappear. To encourage proper ideas to develop one must undertake practice."
-Digha Nikaya

Results:
Kelvin 24:03 SU
Brian D. 27:40
Pat 29:20
Roni 22:33
Cris 18:53 SU
Wax 23:45
KT 16:45
Gina 22:26 DUA
King 23:48
Sam Bo. 19:51 SU
Grace (Boston) 21:18 SU
Alex 23:40
Chip 27:49 Rx
Lauren M 29:55 DU scaled
Cecila 30:50 scaled
Nina 19:48 Rx
Matt O 23:25 Rx **jump rope broke, shoe change
Kyle 27:52 - 1st class! SU
Peter 16:37 Rx
Jay E 32:46 Rx
Arin 22:17 (1/2DU)
Beth O 25:30 (timedDU)
Barb Z 24:52 (timedDU)
Chris A 22:19 (timedDU)
Alexis 23:36 (timedDU)
Kim G 23:18 (timedDUA)
Chris T 25:02 (timedDU)
Susan B. 22:29 (timed DU)
Kara 24:40 (timed DU)
P 15:18 (Rx)
Brian R 19:27 (timed DU)
Megs 18:23 (Rx)
Jason 10:19 (no runs)
Jim C 18:47 (timed DU)
Joe C 21:45 (Rx)
Olan 25:43 (Rx)
Vinnie 21:44 (timed DU)
Mark B 26:20 (pushups/row)
Mark S 26:28 (singles)
Schaefer 16:54 (Rx)
Joy 26:50 (100/75/50DU)
Ph 22:11 (timed DU)
WW 24:22 (timed DU)
Keith B 18:24 (Rx)
Justin R 22:24 (75/50/50)
Jessie 21:14 (timed DU)
Kristin S 26:24 timed DU
Dan L 15:10 Rx
Faby 19:23 Rx
Calvin 20:30 timed DU
Gene 21:32 timed Du
Ryan S 19:37 timed DU
Flounder 20:05 timed Du
Kathleen 25:04 timed DU
Denise 21:21 timed DU
Kenny 23:25 timed DU
Laura 14:21 Rx ROM
Manisha 24:36 timed DU
Shawn 21:51 Rx
Dan 23:25 DUT
Heather 20:09 DUA
Jess S 24:13 DUT
Jackie 23:03 DUTA, ROM
Melissa 22:20 DUTA
Borden 23:15 DUT
Conn 22:19 DUT
Paul S 18:57 DUT
Jen S 20:19 Rx
Lizzie 21:37 Rx
Andrew Y 24:18 DUT, ROM
Jermey M 20:06 DUT
Charles 28:26
Aimee 16:44 Rx
Byrnsie 18:35 Rx

Photos:

 

Have you let summer partying derail you from your normal eating plan? Have you lost focus of your CrossFit goals? Or, has the grill season helped you stick to your guns? 

Either way, CrossFit KOP is launching our next Zone/Paleo Challenge starting on Labor Day, September 3rd and ending on October 3rd. This will be our first TEAM nutrition challenge.

There will be two main components to this challenge:
1. What you eat, be prepared to turn in a diary for us to review.
2. Performance before and after the challenge, there will be a WOD on September 3rd for you and your team of 2, 3 or 4.

Our kick off will be on Labor Day, September 3rd at 11AM. WOD and challenge rules will be announced.

In tandem with this event, we will also hold our 3rd Annual Paleo Potluck. This event will be held at the box on September 21st at 7:30PM. This is for everyone even if you aren't participating in the challenge.

Start getting your team together today and as a reminder we will be CLOSED on September 1st and 2nd for the Labor Day holiday.

8.18.2012

W.O.D.8.19.12

Tim Mcc from the King and Queen of Prussia

21-18-15-12-9-6-3
Power Clean 65/95#
GHD Sit-ups
Hip Extensions

*scale with ABmat sit ups and/or supermans on the floor.

Quote: 
"If you can find a path with no obstacles, it probably doesn't lead anywhere."
 -Frank A. Clark

Results:
Aimee 12:31 Rx
Jason 15:02 Rx
Mike T 13:31rx
Jeff H 14:03 75/abmat
King 15:20 abmat
Mark C 18:16 Rx
John Sch 12:31 Rx
Pete W 14:08 Rx
Balmer 15:10 Rx
Megs 13:15 Rx
Erika 13:44 Rx
Al 14:02 floor
Stasie 19:19 50#
Cal 11:08 floor
Kathy G 18:43 35/floor
Travis 19:19 75/floor
Andrew S 16:13 75/floor
Steph B 16:13 Rx

8.17.2012

W.O.D.8.18.12


The team!

Donkey - Master of Ceremonies and of a successful Benefit WOD - raising almost $1200 for Zach!
Congrats to Tim, Laura and Kate--All made the podium in their age groups!

"Diane"
21-15-9
Deadlifts (155/225#)
Handstand Push-ups

This workout will be a benefit WOD for Zach Miller of CrossFit Pittsburgh who was in a terrible car accident, and he remains comatose. His friends share his story here:
http://journal.crossfit.com/2011/12/zachmillerstory.tpl

To support the fund set up by CrossFit Pittsburgh to help defray his medical costs (Zach has no health insurance), CrossFit King of Prussia is holding a benefit WOD on August 18, 2012. Everyone is welcome, with a suggested donation of $25 made to the Z-Fund East Coast. To make a donation, Click here. Donations will also be accepted (cash only) at CrossFit King of Prussia on the day of the benefit. 100% of the donations will go directly to the Zach Miller fund. If you are a member of CFKoP you can use this as one of your regular classes.

Details:
* There will be both Rx and scaled options.
* All competitors will have a time cap of 10 minutes.
* Heats will run every 15 minutes and will begin at 9am. Sign up for heats is first come, first served. Box will be open at 8am for sign up; movement standards covered at 8:45AM. Kipping HSPU will be permitted.
* Suggested that all competitors wear something unusual. Zach was known for his colorful WOD outfits, especially in competitions. The crazier, the better!
* All are welcome at this event!
* For CFKoP members please attend as regular class and don't be intimidated. Come out and meet some of our friends in the local community.  

Prizes:
First Place Ladies, First Place Men: $250
Second Place Ladies, Second Place Men: $100
Third Place Ladies, Third Place Men: $50
In the event that there is a tie, we will have a random drawing to determine the winner unless all athletes are present, in which case, we will have a tiebreaker. Hope to see everyone at the event!


Quote:
"I do not at all understand the mystery of grace-only that it meets us where we are but does not leave us where it found us."
-Anne Lamott

Results:

Ladies Top 3:
Nikki Warnek 4:06
Aimee Lyons: 4:21
No third place Rx

Men's Top 3:
John Warnek: 4:35
John Pozzetta: 7:02
Kevin Belza: 9:10


Tim McC: 15:56
Mike P: 11:01
Jason: 12:33
Mike S: 9:24
John Sch: 13:20
Rinat: 17:39
Chris: 6:14
Flounder: 8:34
Graeme: 4:07
Steph B: 9:42
Megs: 6:24
Steph V: 6:13
Beth O: 6:05
Melanie: 6:23
Donkey: ???

8.16.2012

W.O.D.8.17.12




"Kettlebell Mash-up"
10 Rounds for time of:
10 Kettlebell Swings (35/55#)
10 Goblet Squats (35/55#)
10 Kettlebell Snatch (5R/5L) (35/55#)

Community Notes:
The ante has been upped!  There are now prizes for the Zach WOD on Saturday, provided by an anonymous donor.

First Place Ladies, First Place Men: $250
Second Place Ladies, Second Place Men: $100
Third Place Ladies, Third Place Men: $50

In the event that there is a tie, we will have a random drawing to determine the winner unless all athletes are present, in which case, we will have a tiebreaker. Hope to see everyone at the event!

Read:  

Quote: 
"Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity."
 -General George S. Patton (1885-1945)

Results:
Mike S 24:35 44/35/26
Klutch 17:22 45
Roni 17:17 35/26
Becca 14:44 18/8R
Brian 15:35 26/18
Peter 23:08 55/35
Lauren 24:29 35/26
Mark 24:15 55/44
Diane 18:05 35 SqROM
Derreck 28:42 55
Kim G 22:47 26
Dianne 17:05 26/18
Nina 26:43 RX
Cecilia 25:38 18/9
Cline 25:09 45
Meg B 19:13 (26/35)
Joy 19:08 (18/26/35)
Chris T 16:30 (26/18)
Bre 21:45 (26)
Kara 16:21 (26/18)
Susan B 19:08 (26/35)
Ciera 25:01 RX
Emily 18:19 (18/35)
Steph V 17:25 RX
Kathy G 18:43 (5/9/13)
Amanda D 25:28 (18)
Schaefer 22:53 RX
Sharon 28:00 Press/lunge
Andrea 28:02 13/18 *double snatches
Alexis 24:15 (9/13/18/26/35)
Ryan B 20:16 RX
Jim C 19:40 (45)
Jackie 18:16 (26 no left)
Joe C 21:33 (45)
Ph 20:54 (Rx)
Shawn 16:30 (sq/pu/su)
Lizzie 18:30 (26/18)
Erika 14:33 (26)
JZ 23:57 (45/35)
Fayth 21:49 (18/10)
Anne 21:37 (13/10)
Mark Bo 20:49 (18)
Justin R 25:10 (55/45/35/26/AS)
Pam 18:15 (35/26)
Melissa L 20:47 (35/26)
Mike F 24:34 (Rx)
Manisha 25:56 (26/18)
Rachael 17:50 (sq/pu/su)
Jesssssssss 31:04 (35/26)
WW 25:56 (45/35)
Kyle Br: 32:12 13#
DeeDee: 21:49 26#
Faby: 17:36 Rx
Lisa: 33:09 35, 26, 18
Calvin: 35:02 Rx
Andrew: 27:14 35/26
Tanner: 19:57 Rx
Dan M: 28:32 35#
Jay E: 19:06 Rx
Travis M: 26:20 35/18
Alison: 17:53 Rx
Tori: 17:58 26/18
Sarah J: 9:50 (1 arm, half reps, 18#)
Vinny: 19:57 Rx
Randy: 30:22 35/26
Shoeless: 27:49 45#
Sean: 27:05 55/45/35
Ben: 14:20 (1 arm, half reps, 55/35)
Big Al: 27:21 Rx

8.15.2012

W.O.D.8.16.12

"gratitude" by Tania Luna

"Lynne"

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

(compare to 10.29.09)
(compare to 2.23.10)
(compare to 6.28.10)
(compare to 8.27.10)
(compare to 12.11.10)
(compare to 8.2.11)
(compare to 1.11.11)

Quote:
We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-Aristotle

Results:
Gene 104 Rx
Patrick 105 Rx
Paul S 100 Rx
Vinny 177 Rx
Kenny 84 Rx
Schaeffer 111 Rx
Tim McC 146 Rx
Mike P 185 reps
Wax 145 reps
Mike T 180
Brynsie 134
Dan L 105
Justin H 129
Joe C 98
Cate 97
Albert 89
Vinnie 66
Tanner 147
Aimee 101
Nina 53


Scale:
Chris 84 blue
JessSss 52@65 floss
Pam 73@75
Melissa 76@65
Jess C 104@85 floss
Mark S 107
Denise 58@75
Mike S 52, 115#
Susie 83, green, 55#
Nicole M 43, 85#
Gina 68, 85#, red
Matt 41, 185#
Balmer ouchie
Jim Cal. 90, 155#
Cris A 87, 155#
Peter 77, 155#
Lauren 84 (green) 85#
Roni 67, 85#
Rinat 96, 155#
Cecilia 41 (green) 55#
Beth O 102 (band 75#)
Andrea 84 (band 95#)
Mark B 80 (155#)
 Sharon 58 (125#)
Susan 72 (95#)
Emily 65 (95#)
WW 61 135#
Erika 47 85#
Becky 61 85# 


Photos: 

8.14.2012

W.O.D.8.15.12

 Ryan deadlifts...
 Steph jumps...
...and everyone else poses for a picture!

21-15-9 
Deadlifts 205/315#
Box Jumps 24"/30"

(compare to 6.2011)

Quote:
"Body does what mind prefers."
-Lenny Krayzelburg

Results:
Heather 6:57 (135#/17")
Alexis 8:09 (103#)
Mike T 5:07 (225#)
Beth O 6:42 (85#)
Megs 5:06 (135#/20")
Ross 6:59 (225#)
Jim 10:05 (225#/25")
Cate 5:02 rx
Granny 5:58 (155#)
Mel 4:42 (135#/step up)
Gigi 5:00 (37#/13"stepups)
Byrnsie 9:01 (225#)
Schaefer 10:40 (225#)
Ryan 5:32 (275#/25")
Ciera 6:27 (155#/13")
Barb 6:10 (105/21")
JP 8:00 (135#/25")
Nick Z 6:14 (205#)
Steph V 7:49 (205#21")
Joy 7:09 (145#)
Keith 5:10 (225#)
Becca 8:19 95/21SU
Jay 8:52 27
KT 8:50 RX
Nina 7:24 RX
Gina 7:47 135/21
Lam 11:05 225
Peter 9:40 225
Wax 12:04 295
Brian 8:40 145/20
Matt 11:51 275
Dianne 5:46 105/plates
Susie 10:39 85/20
Diane 10:10 145/21
Mike P 10:42 @ 320#
Stacy 7:03@115
Breanna 6:50@103
Rob Ph 8:00@265 (24"box)
WW 9:21@205
Cris A 5:32@230
Diego 7:37@165
Ben 8:41@195
Becky 6:48@135
Rachael 7:06@135
Lance 7:57@185
Laura P 4:48@135
Chris Ags 8:36@205/30"
Patrick P 7:37 225#
Manisha 7:54 93/21
Sandy 8:03 135/17
Tim Mcc 6:08 205/25
Flounder 9:44 205/21
Eugene 10:04 Rx
Vinny 7:37 Rx
Kate C. 6:07 Rx
Lindsay S. 6:16 63/17" and 13"
Calvin 8:23 245/25
Kyle Be 5:52 175/25
Charles 10:14 165/24
Ditty 8:03 135
Conn 8:20 225
Borden 9:33 275/25
Faby 5:40 245
Balmer 10:45 Rx
Kyle Br. 9:56 75/two 35# plates
Stasie 10:25 135/13" step
Pam 6:16 125/24
Melissa L. 7:35 125/21
Albert 5:40 225
Paul S. 7:59 Rx
Amy D 7;52 105/20
Jess C 8:05 135
Jackie H 7:42 135/20
Tidmore 9:15 225
Sean 11:37 275
Dan M. 11:54 195/25
Derreck 12:15 275
Rebecca 10:45 175
Leslie 9:03 135/21

8.13.2012

W.O.D.8.14.12




"1K Grace"
for time complete
1000 Row
30 Clean and Jerks 95/135#

Community Notes:
CFKoP is hosting the Zach Miller benefit WOD on Saturday, open to all affiliates and to our regular members. Click HERE for more information. 

Quote:
"Everyone talks about age, but it's not about age. It's about work ethic. Winning never gets old."
-Lisa Leslie

Results:
Jay E 7:20 Rx
KT 9:03 Rx
Ellie 10:10 65#
Drew 10:34 115#
Mike S 11:54 85#
Wax 9:01 Rx
Rebecca S 13:30 Rx
Gina 10:15 70#
Mark B: 10:06 85#
Byrnsie: 9:13 Rx
Aimee: 15:44 Rx+ 135
Mike P: 11:55 Rx
Bre: 11:52 65#
Sam B: 8:20 Rx
Alexis: 10:28 55#
The Nina: 8:33 Rx
Justin 11:56 Rx
Amanda 10:33 45#
JP 11:50 65#
Tanner 7:22 rx
Susan 12:25 rx
Nick 9:58 85 #
Megs 12:29 rx
Kim G 13:51 85#
Kara 10:53 63#
Chris T 12:44 65#
Dawn 15:00 65#
Cate 19:56 rx +135#
Amy 9:50 (53#, 1/2 reps??)
Denise 11:08 (85#)
Paul 10:51 Rx+ (145#)
Randy 11:47 (75#)
Jeremy 12:51 (95#)
Oji 12:57 (100#)
Diego 11:13 (115#)
Diane 9:18 (85#)
Tim Mc. 9:46 (105#)
Shoeless 9:47 (125#)
Karen H. (from Austin) 11:56 (55#)
Schaefer 7:41 Rx
Matt B. 13:17 (95#)
Sean C. 9:41 Rx
Kathy 12:50 (25# + wooden plates)
Leslie 10:11 (53#)
Linda 12:43 (50#)
Nick 11:02 Rx
Sean D. 13:08 (20 reps @ 95#)
Kate C 7:38 Rx
Faby 8:14 Rx
Ken 8:58@75
Travis Mc 12:11@75
Kenny 9:30@75
Lisa C 11:11@55
Ying 10:47
Jim C 8:50@115
Matt O 11:31@115
Patrick 9:15 Rx
Calvin 9:17 Rx
Klutch 10:05 Rx
Derreck 8:40 Rx
Jason 3:20 (Grace only)
Ph 9:20 Rx
Fayth 9:27 (35#)
Anne 11:25 (35#)
Evan 10:13 (15# DB)
Mel 5:49 (1/2 w/ 95#)
Tim H 11:47 (95#)
Stacy 10:24 (65#)
Kyle B 9:00 (75#)
Vinnie 10:20 (95#)
Roman 10:32 (115#)
Joe C 10:33 (115#)
Ryan B 7:35 Rx
Justin R 9:38 (115#)
Sarah W 14:19 (35#)
Mike W 12:05 (115#)
Travis 10:31 (125#)
Albert 9:00 (115#)
Becky 12:50 (85#)
Sharon 12:27 (85#)
WW 8:25 (95#)
Matt K 12:20 (65#)

8.12.2012

W.O.D.8.13.12







Front Squat
2-2-2-2-2-2-2

then 
3 Rounds for time of:
10 Front Squats, at 60% of your 2RM
50 Double unders

Quote:
"If you don't have confidence, you'll always find a way not to win." 
- Carl Lewis

Results:
Wax 235 10:40 @ 145#
Mike P. 275PR 7:33 @ 165#
Mike S. 145 11:06 @85# SU
Brian D. 95 10:45 @63# SU
KT 155PR 4:49 @135#
Gina S. 120 6:36 @75#
Lam 235 4:43 @95#
Becca 95 9:56 @65# SU
Roni A. 120 6:43 @ 75#
Ellie 110 6:43 @75#
Drew 225 12:52 @ 135#
Rinat 205 5:41 @125
Jay 345 325 @210
Peter 205 5:30 @105
Nina 175 5:18 @ 105
John K 155 10:28 @95/40DU
Cecilia 35 10:15 @15/75SU
Lauren 125PR 12:03 @75/30DU
Nick 205 9:36 @115
Calvin 225 8:15 135 su
Tim H 205 8:33 @125 su
Jim C 210 11:41@125
Gene 285 12:31@175 su
Flounder 155 8:23@95 su
JessSss 118 10:58@63 dua
Scott 165 7:10@95 su
Anja 65.5 8:29@40 su
Kenny 185 14:48@135
Sandy 90 9:10 @60 su
Kate C 165 10:22@105
Shawn 235 6:01@135
Vinny 285 5:41@170
Manisha 80.5 9:24@50 su
Sarah J 115PR, 7:37 w/ 68#
Kim C 95PR, 6:28 w/ 55#
Kara 93, 7:15 w/ 45#
ChrisT 93, 7:06 w/ 45#
Lindsay S 83PR, 8:13 w/ 35#
Jessie 88PR, 6:54 w/68#
Barb Z 95PR, 7:59 w/45# DUA
Kim G 110PR, 12:20 w/65# DUA
Lisa A 105PR, 10:14 w/63#
Steph V 190PR, 11:46 w/115#
Tanner 315PR, 6:52 w/175#
Keith 295PR, 6:24 w/ 175#
Bre 103PR, 8:04 w/60# DUA
Joy 113PR, 7:46 w/ 63#
Meg B 125PR, 6:39 w/75#
Megs 140PR, 4:28 w/85#
Susan 125PR, 7:43 w/75# DUA
Susie form, 9:54 (first DU)
Brynsie 185, 5:20 w/115#
Ph 265, 5:43 w/ 155#
Justin H 215PR, 8:04 w/130# DUA
Justin R 175PR, 7:52 w/115#
Diego 205PR, 7:43 w/120#
Mark S 105PR, 8:05 w/ 85# SU
Schaefer 255, 5:58 w/155#
Lance 245#, 6:46 w/135#
Jason 3:51 w/155#
JZ 175, 7:34 w/95#
WW 175, 8:57 w/90# SU
Joe C 205, 9:51 w/120#
Travis 175 form, 8:56 w/95# SU
Tim MC 210, 7:17 w/125# SU
Rachael 120, 8:03 w/70# SU
Jess C: 138, 11:57 @83
Faby: 215, 12:01 @ 135
Conn: 215, 11:45@125
Borden: 245, 8:58 @145
DeeDee: 125, 8:07@75
Mike W: 215 PR, 9:43 @135
Karen from TX: 75 Form/9:04 @45/SU
Paul S: 265/10:53 @155
Jackie: 125 /10:09 @ 63/SU
Ryan S: 195/8:20 @115/SU
Andrew: 185 /10:38 ??
Stasie: 95PR/ 11:30 @55/SU
Chris A: 165/8:32 @ 95/SU
Jeremy: 155 / 10:58 @ 95/SU
Cline: 185PR/9:58 @115
JP: 185 PR/10:08 @115/SU
Dan M: 155/10:31 @95

8.11.2012

W.O.D.8.12.12

WOD:
Join Mel and Jason for an outdoor adventure WOD at 9:00AM, meet and park at Frosty Falls.  We will not be hosting regular classes this weekend do to the CrossFit Level 1 seminar. Sorry for any inconvenience. This is a FREE class for members only.

Teams of 4 or 5 complete the following:

AMRAP in 5 minutes of Prowler Push w/ 90# (Women High, Men Low)
Rest 1 minute
AMRAP in 5 minutes of Snaking Barbell Overhead Walks (95/45#)
Rest 1 minute
AMRAP in 5 minutes of 100m sprints

Coaches Note:
This is a relay type workout.  One person will work and hand off to the next person on their team.  All those not working will being doing CF Football Burpees (Burpee w/o a push-up)

Community Notes:
We have several members attending their Level 1 Seminar this weekend at KoP, wish them luck! Susan B, Paul S, Granny, Gabe, Olan and Miranda!!!

Quote:
"A dream doesn't become reality through magic; it takes sweat determination and hard work."
~Colin Powell

Results:
Brynsie/Calvin/Peter/Tim:  703 Reps
KSB/Jess C/Jeremy/Jim C:  587 Reps
Beth O/Erika/Joy/Kathy G/Kim:  603 Reps

 Kathy G's 1st Prowler Push

Determination

A First at CF KoP

 A Sprint to the Finish

 Sunday Morning Gnomes