Karen
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"In times like these it helps to recall there have always been times like these"
--Paul Harvey
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2012
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October
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- W.O.D.11.1.12
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- Hurricane Sandy UPDATE
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- W.O.D.10.29.12
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- Anniversary Party and FARA Fundraiser Details
- W.O.D.10.19.12
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October
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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
8 comments:
Just another reminder: For those of you attending Saturday's Adventure Race. We are REQUIRED to park in the bigger lot off of 252 and have you walk over to the meeting spot. Parking along the road is not permissible. I posted directions and photo's on the facebook page or if you have any trouble at all, call me or text me on my cell 610-805-4006.
9:30 results:
Matt 14:36 rx
Kim C 7:48 (100)
Chris T 10:22 rx
Amanda 14:05 (125)
Kara 8:54 rx
Rinat 9:25 rx
Liz O 13:36 rx
Jessie 10:58 rx
Jonathan 10:19 rx
Cate 8:31 rx
I'd like to see someone get a Rx+ on this and do 150 two-fer wallballs.
I got you Chris.
6am
Roni 7:27 rx
Mike s 11:11 14#
Kim G 11:46 rom
Klutch 8:54 rx
King 8:54 rx
Rebecca 7:06 rx
Bekah 6:56 rx
Jay 8:11 rx
Kt 7:43 Rx+ (9')
Ellie 8:28 rom
Cris 11:01 rx
Becca 10:40 10#
7am
Tommy G 14:46 14#
Peter 9:05 rx
Nick 12:56 rx
Heather 12:40
Mark C 11:34 rx
12n
Keith 8:43 Rx
Schaefer 6:35 Rx
Jim C. 7:49 rx
Becky 13:30 Rc
Mike P 11:22 Rx (2min Pr!)
Shout outs...
Mike S for showing some serious intensity this morning
King for a huge imprpovement, during the open he could not get through 100 wall balls in 12mins, 150 today in under 9!
Schaeffer and Bekah for putting up the best times of the morning!
And Jim C and Keith who went neck and neck right next to each other, that was until Pukie showed up :-)
P.S. I KNOW better than most that it sux to hear that your squats are not below parallel. it can be hard to tell yourself on wall balls. I tell you in service of your awareness and improvemnt (as well as so you can compare future scores.) I'd want a coach to tell me, so I will do the same. Wall Balls are another movement that is unforgiving if there is forward inclination in our squats!!
P.P.S Twofer karen...ewww!
I think I was actually 7:59. Also at the nooner:
Jess C. 7:02
Sorry Calciano's - F'ed up your Most awesome scores!
3:30
Paul F 14:47 ROM 20
Alexis 10:37 Rx
Joy 9:32Rx
Balmer 6:54 Rx
Breanna 11:35 Rx
Mark B 9:55 Rx
Justin R 8:48 Rx
WW 10:48 20 box
KSB 9:27 10
4:30
Jess S 11:07 Rx
Oji 10:46 14
Anne 11:05 10 ROM
Brian 10:41 Rx
Vinnie 12:44 Rx
Mark Bohen 11;11 14 ROM
5:30
Derreck 11:44 Rx
Sandy 12:45 10
Tim McC 11:03 Rx
Ryan S 15:44 14
Jackie 10:07 Rx
Jen S 9:11 Rx+ 9'
Paul S 9:25 Rx
6:30
Faby 7:35
Manisha 10:35 Rx
Matt B 13:26 Rx
Dan M 14:19 14
Kyle Bry 12:24 (100) 4lb (7ft)
Oleg 13:53 Rx
Jessi W 9:15 10
Bendan 9:10 Rx
Sam 8:35 Rx
Tim H 11:41 Rx
Sorry for the late post. I crashed as soon as i came home tonight. Everyone did a great job of pushing hard to finish the final WOD of a long week of tough benchmarks!
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