11.30.2012

W.O.D.12.1.12

Shoulder Press
5-5-5-5-5

Weighted Pull-up
1-1-1-1-1-1-1

Community Notes:
The 2013 CrossFit Season has been announced; it's only three short months away. The Open will run from March 6th- April 7th. Registration will begin on January 30th. There is also a new Masters division 40-44. Click here to read more from the CrossFit Games page. We strongly encourage EVERYONE in the box to participate, I know I'm not alone when I say that this is what CrossFit community and competition is all about! You will set out and do things you didn't think were possible!

Quote:
Die when I may, I want it said of me by those who knew me best, that I always plucked a thistle and planted a flower where I thought a flower would grow.
-Abraham Lincoln

Results:
Arin: 68,17
Ellie: 60, mf
Maria F 65, blue
Steph 105, 17
Peter 110, 65
Kim G 50, bw
Rebecca: 60.5, 6.5
Faby: 130, 70
Jess C: 67.5, 20
Jim C: 125, 44
Paul: 165, blue
Sam: 170, 107
Ryan: 200, 55
Kate C: 80.5, 40
Kate K: 58, 32
Erika: 65, 26

December Athlete of the Month


Congratulations Sam B!
 
Hometown: Wilton, CT

Current Location: I live in Center City Philadelphia but work out on the main line.

Age: 36 Occupation: Mezzanine Lender - basically I lend money to cash flow positive companies and take a small ownership position.

College: Brown University undergrad, Wharton MBA

How long have you been a Crossfitter? I think I officially became a Crossfitter when I joined KOP in September 2009 – my baseline was on one of the last days at Transaxle. Before KOP, I spent about a year or so playing around with Crossfit wods at my globo gym. One of my friends had been bugging me for years to give Crossfit a try.

 Did you ever play sports? I always played sports growing up – once I got to high school and college I focused on lacrosse. After college, my athletic career dried up – I spent too much time working and when I did make it to the gym it was mostly for the bicep curls and bench pressing.

What is your biggest achievement at Crossfit? If I had to say one thing it would be that I’m still hitting PRs three years after starting joining KOP. They may not happen as easily or in big leaps but with some hard work they still come.

What do you feel that you still need to work on? My list of things to work on is long but some of the highlights are… Strength – I need to get to the strength classes regularly and Overhead Flexibility – to say that my OHS form is poor would be a kind assessment.

 Goals for the rest of this year? Since the year is almost over, I am going to take some liberties with this question and make it about 2013. My goals for 2013 are i) continue to have fun with Crossfit ii) stay healthy and iii) contribute some scores to the team during the open.

What's your favorite WOD? I think the hero wods are awesome, not just because they are above and beyond the normal wod but I think the idea of remembering someone who sacrificed their life in service to our country is pretty powerful. Murph would be tops on my list.

What is the craziest insane workout outside of CF you have ever done? I save most of my workout insanity for Crossfit but I have gone on some pretty cool hikes – Mt. Whitney (CA – 14,505 ft elevation), Kings Peak (UT – 13,528 ft), Mt. Elbert (CO – 14,433 ft), Grand Canyon.

What’s your least favorite WOD? Probably Karen (150 wall balls for time) – I’m not sure how this wod was invented but most likely it was created during a late night bet between two drunk Crossfitters who picked a terrible movement and some silly number of reps to prove their machismo (in case you are wondering, this story may have been inspired by Vinny and Keith). Needless to say, I wasn’t too excited when Open wod 12.4 popped up (Karen + 90 DU + MU).

What’s your favorite lift? Power Cleans

What’s your least favorite lift? OHS – I’m envious of people who make these look so easy.

What skill do you want to work on in 2013 the most ? I’m usually playing around with a few gymnastic moves (planche push up is on my to do list) but I know I would benefit more from getting my form tighter on Olympic lifts and OHS.

What's your favorite foods, and snacks? I enjoy cooking so most of my meals I prepare myself. I don’t really follow one diet in particular (some paleo and some zone) but I focus more on eating cleanly and staying away from processed foods. I’m a big fan of cow shares so that usually means grass fed steak or burgers are on the menu. If I had to pick a last meal, it would be a Blendini from Rita’s Water Ice and a roast pork sandwich from Tony Lukes.

Whats your favorite piece of workout "gear"? My weight belt What you say is your biggest improvement since starting CF? When I first started coming to KOP I found myself focusing on comparing my results against other people. I think it’s a natural instinct in the beginning when you walk in and see the whiteboards covered with all these crazy times and max lifts. Over time, that’s become way less of a focus for me – I try to do the best that I can, have fun and hopefully the rest falls in place. I have found that there is no point in me wasting time on things outside of my control – it’s much more productive to focus on my own performance.

Who is your favorite coach? I’m going to go with Tim Pappas. I think he always does a great job of breaking down the movements and providing cues that stick in my head. He also coaches the CF endurance classes which are great – if you haven’t made it to one, you should.

Prs to mention…
Lynne – 221 reps
1 mile time trial on track – 5:37
Chelsea – rx+2 (19 rounds of every min. on the min./7 rounds for remaining time)
C&J – 235lbs

Goals Reached…
Sub 3 minute Fran
My mile time is faster than when I was in college

Thanks for the recognition as the Athlete of the Month. KOP is a pretty unique place – the box, Aimee and Jason, the coaches, the community and the events are all awesome. It’s a pleasure to be part of it.

11.29.2012

W.O.D.11.30.12



This workout comes from the 2008 CrossFit Games
5 Rounds for time: 
5 Deadlift 275/185
10 Burpees 

Cash out:
400 M Overhead Farmers Carry (25/45# plate)

Video:
2008 CrossFit Games Men's DL/Burpee Video ... [wmv] [mov
(the fastest time for the heat was Chris Spealler with a time of 2:41)

Reminder:
Open gym is this Sunday from 11-1PM. This is open to CFKoP members and a FREE time to come out work on Skill, Strength, Hero WOD or a missed Met-con! Have fun and challenge yourself!

Quote:
"The greatest comfort of my old age, and that which gives me the highest satisfaction, is the pleasing remembrance of the many benefits and friendly offices I have done to others."
-Cato

Results:
 Amanda 6:50 (143/123) 4:15 (50 farmers)
Mike 7:03 (245)
Nick 4:26 (245) 3:00, (45 oh)
Sarah 11:28 (115)
Kara 6:14 (103) 3:52 (50 farmers)
Chris T 6:13 (103)
Byrnsey 5:53 rx 4:00 (farmers 90)
Lisa 6:24 (115)
Alison 5:42 rx 3:45 (25 oh)
Jay 4:49rx, 5:55Rx
Cris 5:42 250#, 5:41Rx
Roni 5:53 165#, 3:53Rx
Bekah 6:35 165#, 3:01Rx
Paul F 7:04 255#, 5:31Rx
Kathleen 7:17 105#, 4:54Rx
Dinger 6:35 185#, 4:34 35#
Becca 8:25 135#/BigBellyBurpees
Lauren 6:10 145#, 3:47Rx
Mike T 4:11Rx, 5:18Rx
Chris A 5:31 225#, 5:35 35#
Becky 5:08 155#, 4:30Rx
Cate 3:48Rx
Diego 6:13 205#/4:35 25#
Bre 5:56 145#/4:07 25#
Megs 5:12 165#/4:02 25#
Robin 7:00 123#/ 6:01 25#
Alexis 6:22 115#/4:29 15#
Tracy 5:29 135#/3:56 25#
Mark B 5:29 225#/4:03 35#
Vinnie 6:38 185#/3:59 35#
Stephanie I. 7:15 105#/4:22 15#
Stacy 6:31 145#/4:42 15#
Jason H 6:56 225#/4:50 45#
Gene 4:20 300#/3:30 45# Rx+
KT 4:23/3:12 Rx
Pete 4:06 245#/4:13 45#
Rachael 6:12 145#/4:16 25#
Tim H. 7:15 225#/5:02 45#
Jen S. 5:27/4:28 Rx
Patrick 5:29/4:36 Rx
Flounder 6:28 245#/5:10 45#
Andrew 6:30 185#/4:54 25#
Ryan S. 5:42 235#/4:32 45#
D-man 6:17/5:21 Rx
Matt B. 5:02 225#/5:15 45#
Stasie 9:05 135#/5:20 25#
Heather 5:06 135#/3:02 25#
Al 3:37/3:51 Rx
Borden 5:57/4:01 Rx
Dan M. 5:22 205#/4:02 35#
Schaefer 4:40/2:33 Rx
Balmer 3:54/3:37 Rx
Trey 5:46 95#/4:18 35#
Athlete if the Month - 3:51 185#/3:16 45#
Leslie 6:30 135#/3:55 15#
WW 4:52 (185), 4:36 45#
Ph 5:15 (rx), 2:44 (45)
Sharon 7:11 (125), 4:42 (25)
Justin H 6:17 (225), 4:32 (45)
Brian 5:42 (215), 4:46 (45)
Mark W 5:39 (65db), 5:37
Olan 5:30 (rx), 6:40 (45)
Fab 5:47 (rx), 5:26 (45)
James M 5:?? (135), 7:49 (45)
Jesse 4:40 (93), 4:25 (25)
LP 3:50 (145), 4:31 (45)

11.28.2012

W.O.D.11.29.12



5 Rounds for time of:
400 Meter Run
15 Power Snatches (95#/65#)
10 GHD Sit-ups
Quote: 
"A hundred times every day I remind myself that my inner and outer life depend on the labors of other people, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving."
-Albert Einstein

Results:
King 22:22 Rx
Paul F 26:49 65#/GHD ROM
Kim G 26:34 55#
Ellie 25:18 55#/GHD ROM
Bekah 24:37 Rx
Mike P 21;26 Rx
Brett 21:52 abmat
Rebecca 23:50 55#/abmat
Alex P 20:47 abmat
Alona 20:17 35#/abmat
Jay E 28:06 Rx
Lauren M 25:43 55#/Half GHD
Rinat 22:22 85#
Jessie H 22:10 27#(ROMGHD)
Steph V 25:45 Rx+75#
Jackie 25:37 55# (ROMGHD)
Susan 25:57 55#
Vinnie 19:10 45#/ROMGHD
Schaefer 19:36 Rx
Kim C 14:49 (3Rds, KBS,35#sub)
Jim C 26:58 95# ROMGHD
Tori 19:22 (4 Rds, 35/45#)
Aimee 22:08 Rx
Pat 22:06 Rx
Kenny 25:16 (65,abmat)
Ryan B 21:08 Rx
Kate C 18:46 Rx
Oleg 24:34 Rx
Erika 24:54 Rx
Tim Hen 22:02 75#,abmat
Ben 21:27 65#
Denise 24:05, 45#, abmat
Katerina 22:33, 15#,abmat
Jess C 22:18, 55#
Rachael H 24:26, 45#
Kate K 23:14, 55#
Gene 22:57 RX
Jack 22:30 15#/Abmat
Sean A 22:43 65#/abmat
Robin 27:32 25#/abmat
Faby 17:55 RX
Diane 27:48 65#/abmat
Sharon 10:30 ouchie
Rob Ph 23:30 RX
WW 27:30 75#
Joe C 27:24 RX

11.27.2012

W.O.D.11.28.12



Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20/24" box
75/115 pound Push press, 12 reps
9 Toes-to-bar


Videos:

"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]
 
Read:
7 CrossFit Life Lessons  

Quote: 
"I will not lose, for even in defeat, there's a valuable lesson learned, so it evens up for me." 
-Jay Z

Results:
Klutch 223 RX
Todd T 231 RX
Cris 237 RX
Tim Mc 236 RX
Rebecca 169 T2B ROM
Roni 200 65#
KT 286 RX
Kathleen 165 55#/ROM
Dinger 228 75#/ROM
Steve M 180 85#
Beth O 259 1arm#15DB/T2BSc
Vinnie 203 95#
Rinat 237 Rx
Sarah W 144 17/45/T2Bsc
Ryan B 282 Rx
Mark B 243 95#
Mike T 311 Rx
Dianne 240 13/63/T2BSc
Steph I 221 13/55/T2Bsc
Barb 220 65/T2Bsc
Schaefer 268 Rx
Pam 237 Rx
Justin H 206 Rx
Justin R 178 Rx
PH 231 T2BROM
Megs 248 Rx
Joy 225 65/T2Bsc
Becca 163 75/mommascale
Brian R 201 Rx
Robyn 204 17/22/T2Bsc
Anne 195 45/13/t2Bsc
Alexis 193 55/t2bSc
Heather 202 17
Fayth 205 55/13/t2bSc
Roman 244 95
Westwood 144 95/ROM
Sandy 199 65
Shawn 252 115/scale
Bre 165 65
Ben 214 75
Faby 277 Rx
Jen S 293 Rx
Gene 226 Rx
Ryan S 232 95
Kelly 304 17/15/knee raises
Patrick 231 Rx
Yale 200 75
Cory 231 45
Katerina 216 scale
Al 181 Rx
JNa 224 17/55/scale
Vinny 307 Rx
Sean Ald. 212 85/ROM
Jeremy 145 95
Matt B 188 95/20
Tidmore 180 Rx
Albert 239 Rx
Sarah J 171 55/tttttb*
Kate C 292 Rx
Conn 182
Borden 232
Mike W 202 95
Erika 188 Rx
Sam B 302 Rx
Andrew Y 75 215
Trey 238
Leslie 216 17/55/kb
Stasie 216 plates/45/kb
Becky 243 65
Diane 222 scale for t2b
Chris A 256 75/scale
Brian 232 65/scale

11.26.2012

W.O.D.11.27.12



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

then:

Max Pull-ups in one set

Community Notes:
We will be hosting a Level 1 Seminar on February 9th and 10th. Click here to register for the course.

CrossFit Del Val and CrossFit APEX are hosting the third annual WOD -N- Wings, on January 26th. Click here for more information.  Last years event was a blast and I'm sure this year will prove to be event better. Who's in?  

FESTIVUS:
Festivus is only 10 Days away. Are you ready?

Wear: A "festive" Holiday Sweater

Date/Time: Thursday December 6th, 5:00PM

Food: We will provide catered food and drinks, but please feel free to bring a contribution of food and some beverages to share. 

Feats of Strength: The Team workout will be announced shortly.

Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00, wrapped.

Notes: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party! But, why wouldn't you? The "outfits' get better each year, we are looking forward to seeing what this year brings!

This event is for members only.


Quote:
 “Live as if you were to die tomorrow. Learn as if you were to live forever.” 
― Mahatma Gandhi

Results:
Brian D 160, 18reps Grn Band
Brian J 185, 10 StrictDHang
Rebecca 125, 5 floss
Bekah 160
Todd T 205, 20reps
Alona 80, 21 Grn band
Peter W 215, 18reps
Lauren Mer. 125, 1kip/21blkband
Alex P 245, 24reps
Kristin T 145, 18reps
Susan 120 5
Chris T 103
Kara 110 PR
Bre 115, 2
Byrnsey 235, PR 27
Rinat 245, PR 21
Jonathan 245, PR 21
Mike 235, 5
Amanda 118, 7
Meg 135 PR, 21
Steph V 195, 1
Aimee 175
John C 275
Cate 175
Andrea 108, 4-blackband
Sharon 145 - 7
Alison 165, 2 (She wrote: Yeah Daddy don't be jealous)
J-Na 115PR, 21 Blue
Miranda 160, 12
Erika 110, 3 Strict
Mark 165 PR
Big Al 245 PR, 6 Strict
Al V 245, 35
Dan 175 PR, 8 Strict
Leslie 130 PR, 25 Green/Blue
Linda 110 PR, 23 Black
Kathy 80!! PR, 19 Green/Blue
Kate C 160/17
Jen S 140/?
LP 120/32
TP 205/20
Mike T 255/51
Ditty 125/3
Kate K 75/3
Jess S. 115
Ryan B 345/15
Schaefer 255/21
Oleg 205/19
Ben 185/15
Luke 185/7
Jeremy 155/15green
Diego 205/21
Tim H 225
Patrick 165/25
Tre 170/33
Vinny 275/47
Gene 295/26


11.25.2012

W.O.D.11.26.12





"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Score is total rounds completed for each of the 5 cycles.

(compare to 12.29.10)  

Community Notes:
Congratulations to Paul S. for the completion of the CrossFit Kids Seminar this weekend!


Quote:
"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity."
- Louis Pasteur

Results:
Lauren M 20 85#
Peter 24 Rx
Mark 21 Rx
Jay E 22 Rx
Jason H 16 Rx
Brian D. 20 (95#)
Kathleen 20 (65#)
Bekah 18 Rx
King 21 Rx
Kelvin 23 Rx
Alex 22 Rx
Pat P. 15 (115#)
Roni 19 (90#)
Becky C 15 Rx
Joe C 16 Rx
Mike W 15 Rx
Beth O 21 (20DB 13KB)
Mike T 27 Rx
Susan 14 (95#)
Barb Z 16 (85#)
Liz O 19 45#
Jonathan 20 95#
Ryan B 26 Rx
Chip 16 Rx
Steph V 16 Rx
Amanda 17 63#
Jna 13 75#
Chris T 16 65#
Kara 16 35#
Sarah W 10 45#
Jessie S 18 63#
Steve 15@115
Schaefer 26 Rx
Sandy 15@58
Oliver 28 Rx
Ryan S 22@115
Tim Hen 16 Rx
Kenny 15@115
Jen S 19 Rx
Jess S 15@70,knees
Brian R 21 Rx
Cory --@65
Gene 21 Rx
Joe P 19@95
Kim C 10 (73#)
John C 24 (Rx)
Diego 15 (DB 25#)
Geoff 23 (115#)
Sean 13 (95#)
Arin 12 (85#)
Mark B 18 (115#)
Tracy 17 (85#)
Joy 17 (85#)
Becca 11 (75#)
Alexis 16 (70#)
Brynsie 21 (Rx)
Steph I 15 (65#)
KT 22 (Rx)
Jackie 15 (85#)
Sharon 13 (Rx)
Scott 21 (Rx)
Ph 19 (Rx)
WW 21 (95#)
Megs 20 (Rx)
Kate K 20 (65#)
Jessie 20 (55#)
Olan 18 (Rx)
Fayth 16 (55)
Justin H 21 (Rx)
Roman 20 (115#)
Rachael 20 (65#)
Robin 16 (55#)
Flounder 18 (115#)
Patrick 21 (Rx)
Anja 15 (55#)
Fab 20 (Rx)

11.24.2012

W.O.D.11.25.12

Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 
STRUNG DOUBLE UNDERS

 Then 

1-1-1-1-1 
Turkish Get-up

Coaches Notes:
The Flight Simulator is a workout that challenges you in many ways.  To complete this workout as prescribed, each set of double unders must be strung.  This means you must complete that many in a row without stopping.  After each set, you MUST break.  For example, you cannot do 30 straight and then perform 20 as your next set.  You must do 5, stop, 10 stop, etc...however, you control how long you stop.  If you fail any set, you must start that set over.  For example, if you trip on 49 of 50, you must redo the set of 50.  

The Turkish Get-up is a great exercise for strengthening your entire body.  We recommend treating this as a skill set and only go up in weight if you are comfortable with the movement and the coach verifies your technique. 

Quote:
"Don’t be discouraged. It’s often the last key in the bunch that opens the lock."
- Author Unknown

Results:
Kim C 25:06 45
Ellie 26:00 (20)
Sam B 24:00 "40" / 70#kb
Peterson 22:59 RX
Shawn 24:00 "40" 45#DB
Liz 19:35 RX 30#DB
Pete W 11:59 Rx 45#DB
Faby 24:01 "25" 70#DB
Jess C 23:10 "30" 55#DB
Jim C 25:00 DU work/90#
Dinger 25:00 DUA / 40#
Aimee 12:00
John C 12:42
Cate 20:58

11.23.2012

W.O.D.11.24.12

1 Mile run
20 Burpee Pullups
1 Mile run
20  Burpee Pullups
1 Mile run
20 Burpee Pullups

Coaches Note:
Athletes will have the option of doing 2 mile runs and 40 Burpee Pullups if they choose.  These classes will run similarly to The Wolverine.  Athletes will have until the end of the Barbell Class (12:00PM) to finish the workout.  The coach will still run an organized warm-up at the normal times (9:00AM and 10:00AM).  We do not often go to the extreme time domain so we were due.  Good luck chipping away. 

Quote:
"It’s not that I’m so smart, it’s just that I stay with problems longer."
- Albert Einstein

11.22.2012

W.O.D.11.23.12

40 Box Jumps (20/21"-24/25"), 40 Calorie Row, 40 Kettlebell Swings (35#/55#)
30 Box Jumps (20/21"-24/25"), 30 Calorie Row, 30 Kettlebell Swings (35#/55#)
20 Box Jumps (20/21"-24/25"), 20 Calorie Row, 20 Kettlebell Swings (35#/55#)
10 Box Jumps (20/21"-24/25"), 10 Calorie Row, 10 Kettlebell Swings (35#/55#)

Coaches Note:
This workout is to be completed by teams of THREE in an "Annie Are You Okay?" scheme.  This means that the WOD will start with one person on Box Jumps, one person on The Row, and one person on Kettlebell Swings.  Only when each athlete completes 40 reps at their station can the team rotate.  When each team member has completed 40 reps at each station, the team will continue to rotate after finishing 30 reps at each station and so on down to 10.  The workout ends when each team member has completed 10 reps at each station. 

Quote:
"When you come to the end of your rope, tie a knot and hang on."
- Franklin D. Roosevelt

11.21.2012

W.O.D.11.22.12

Happy Thanksgiving

CrossFit KoP is offering one class today at 8:00AM.

Our second annual "Amazing Race" will start promptly at 8:00 and last between 60-90 minutes.

This is a FREE class, friends and family are welcome and will form teams of three and compete against each other for bragging rights! Clues will be given at each stop and you will have a physical or mental task to complete prior to receiving the next clue and advancing. "Smart" phones are allowed.

Quote:
For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
~Ralph Waldo Emerson

11.20.2012

W.O.D.11.21.12





3 Rounds for time of:
5 Power Cleans
4 Push Press
3 Push Jerk  
2 Split Jerk 
1 Overhead barbell Carry, 50 feet 

One barbell will be used for the entire workout. Men's weight 155# & Women's weight 105#

"Try to be like the turtle - at ease in your own shell."
-Bill Copeland

Results:
Mike P 10:58, 115#
Kelvin 4:30, 105#
Gina 4:24, 65#
Roni 6:46, 75#
Brian D 4:26, 75#
Ellie 6:08, 65#
Dawn 10:35 (60/53)
Paul F 7:33 (135)
Rinat 4:38 (115)
King 5:14 (135)
Peter 8:15 (135)
Dan M 3:48 (95)
Laura 6:29 (85)
Heather 6:03 (75)
Schaefer 4:37 Rx
Breanna 6:02 (2r/75)
Sam 7:37 Rx
Steve M. 4:58 (95)
Stacy 4:39 (55)
Boston Jen 5:40 (65)
Justin R 9:30 Rx
Elijah DNF
Becky 4:53 (75)
Vinnie S 5:04 (95)
Byrnsey 6:33 Rx
Ryan B 2:57 Rx
Balmer 4:55 Rx
Fayth 4:09@53#
Anne B 4:48@53#
Jim N 4:14@95
Becky N 5:58@33
Jack R 6:36@65
Miranda 9:11@95
Megs 6:12@85
Jess S 5:39@65
Jessey Hal. 4:25@35
Patrick 5:26@135
Justin D Hill 9:52@135
Brian R 5:57@135
Joe C 5:24@115
Oleg 9:04 Rx
Vinny 4:43 Rx
Corey S 5:41@53
Tidmore 6:44@115
Travis 4:36@115
Jen S 6:41@95
Ryan S 5:09@105
JJ 5:08@135
Sandy 7:51@68
Albert 5:23@135
Dan L 7:18 Rx
AJ 5:41 Rx
Erika R 7:06@65
Stasie 7:14@55
Conn 8:!3@135
JNa 5:22@55
Diane PR 6:13@95
Keith L 6:19@35formwk

 

11.19.2012

W.O.D.11.20.12

 


Deadlift
10-10-10-10

then 5 Rounds for time of:
30 Air Squats
15 Pull-ups  

Quote: 
"Be intent upon the perfection of the present day." 
William Law

Results:
Mike P 335/5:28 Rx
Jay E 405/11:30 Rx
Kathleen 120/8:46 red
Mike S 165/13:22 Rx
Dinger 175/9:01 band
Gina 170/8:50 scale
KT 205/8:34 Rx
Bekah 170/9:38 band
Alona 115/8:42 band
Chris T 103 11:49 band
Kara 113 11:16 band
Tori 103 12:41 band
Kim C 103 14:38
Jessie 109 11:50 band
Amanda 120 12:26 band
Mike W 215 8:36 band
Nick 215 8:36 (du/pu)
Susan 145 12:23 rx
Barb 170
Jason c 115 13:21 (Bnd)
heather 170 10:51 Rx
Tre 205 8:43 ROMPu
Patrick 275 10:06 Rx
Oleg 295 10:19 Rx
Katerina 55 8:00 ROM/RR
Tim H 265, 15:35 band
Robin 135, 12:10 JPU
PH 385, 12:46 band
Justin R 245, 10:57 2B
Luke 165, ?? (4rds)
Joy 145, 11:11 mf
Alexis 115, 12:29 mf
Beav 245, 10:31 rx
Anne 123, 11:?? JPU
Fayth 133, 12:38 JPU
Colleen 125, 11:?? G
Olan 275, 11:58 rx
King 205, 9:48 rx
Sharon 205 14:43
Andrea 135 PR 17:20 JPU
Steph V 260 PR 11:26 RR
Schaefer 325 11:25 Rx
Ryan B 365 12:20 Rx
Paul 300 PR 12:45 band
Becky 150 PR 11:23 Rx

11.18.2012

W.O.D.11.19.12





CrossFit Games Open 11.4 
AMRAP in 10 Minutes:
 60 Bar-Facing Burpees
30 Overhead Squats (120#/90#)
10 Muscle-Ups

It's that time again. We are reaching into the archives for an Open sectional WOD. This is from 2011 the 4th WOD. Good luck!

(compare to 4.16.11)
 
Community Notes:
Congratulations to John C. for the completion of the Level 1 Seminar this weekend!

...and a BIG congrats to all the CFKoP finishers who completed in the Marathon, IronMan and World's Toughest Mudder this weekend!!

 Quote: 
“The end is not the reward; the path you take, the emotions that course through you as you grasp life - that is the reward.”
― Jamie Magee, Embody

Results:
Lauren 74 (75#)
Mark C. 81 Rx
Robin 50
Jay 98 (JMU)
Steve M 90 (75#)
Roni 73 70#
Kelvin 81 90#
Bekah 71 Rx
Brian D. 66 65#
Klutch 83 100#
Gina S. 82 55#
Kathleen 73 53#
Mike S. 68 65#
KT 75 Rx
Ellie 83 45#
Susan 95 MUT/55#
Kara 82 22#
Chris 90 35#
Beth O 67 (onearmscale)
Amanda 82 35#
Allison B 87 22#
Kim C 87 22#
Barb Z 86 35# ROM
John King 93 (95#/JMU)
Ryan B 96 (JMU)
Joy 90 40#
Becca 55
Alexis 75 35#
Rachael 98 45#/MUT
Sandy 91/MUT
Keith 94 RX
Tracy 110 35#/MUT
Justin R 86 37#
Vinnie 89 33#
Jessie 100 form (MUT)
Jack 80 form
PH 86 Rx
Brian 90 Rx
Justin H 90 Rx
Jason 91 95#JMU
Fab 76 95#

11.17.2012

W.O.D.11.18.12

Adventure WOD

9AM ONLY!
Please meet and park at Frosty Falls. This is a FREE WOD for members and does not count towards your membership. We encourage you to bring your friends and family to show them what CrossFit is all about.

Teams of 3 complete the following:

800m run carrying (20" box, 135# barbell, 25# dumbbell)
THEN
150 Deadlifts (135#)
150 Step-ups
150 Lunges (45#)
 150 Ground to Overhead (25#)
THEN
100 Shake-weights
Every member can work at the same time


Community Notes:
Good luck to Coach Tim and Kate Kenny who will be conquering the Ironman Arizona (IMAZ) today! Click here to read how Laura won a push-up contest against Michelle Jones!

Coaches Notes:
This workout was designed to work smarter, not harder.  All athletes working at once could mean that each person had their own station OR it could mean you helped each other out.  We saw a lot of 2 person deadlifts and it was awesome.  Do not say that you cannot do it...think what you need in order to be able to do it. 

Quote: 
“Life is problems. Living is solving problems.” 
― Raymond E. Feist, Silverthorn

Results:
Schaefer/Fab/Kathy: 23:33
Melissa/Tidmore/Alona: 27:44
Peter/Roni/Phil: 26:54

 Let the journey begin...

The new definition of functional fitness

 1st place finishers breaking up the tasks

 2nd place finishers chipping away

 Team three made up more than 7 min through teamwork

Training for the CrossFit Master's competition

11.16.2012

W.O.D.11.17.12

Adventure WOD

9AM ONLY!

Please meet and park at Frosty Falls. This is a FREE WOD for members and does not count towards your membership. We encourage you to bring your friends and family to show them what CrossFit is all about.

Community Info:
Super Fit Championships

Quote:
“The best things in life make you sweaty.” 
― Edgar Allan Poe

11.15.2012

W.O.D.11.16.12

Clean and Jerk 
1-1-1-1-1-1-1  

then:
Use 70% of your 1RM and complete 3 Clean and Jerks on the minute for 7 minutes.

Community Notes:
This weekend we will be hosting an adventure WOD outside at 9:00AM on both Saturday and Sunday. Meet and park at Frosty Falls; coach Jason and Keith will put you through a challenging and fun workout. This is a FREE class for members.

Who's in for the "Amazing Race" on Thanksgiving at 8:00AM. Click here for the Thanksgiving Weekend Schedule.  Friends and Family are welcome on Thanksgiving.

Quote: 
“You will never be happy if you continue to search for what happiness consists of. You will never live if you are looking for the meaning of life.” 
― Albert Camus

Results:
 Rinat 185 (50 lb PR!!!!!)
Jonathan 135
Susan 115
Amanda 95
Barb 103
GIna 100PR
Becca 95 PR
Roni 93
Mike S 120
Rebecca 115
Kim G 100
Dinger 130
KT 138
Balmer ?
Lauren 110 PR
Chip 195
Kathleen 100
Tropical Pete 165
Mark C 180 PR
Jeremy 135 PR
Coxhead :-)
Ryan 285
Byrnsey 215
Borden 170
Travis 175
Becky form
Steve M 145 pr
Steph V 155
Steph I 85
Alison B 80
Joy 105 pr
Colleen form
Justin R 205
Vinnie 155
Diego 60 DB
Alison 145
Dan L 215
Flounder 165
Albert ?
Denise 105
Tim H 185
Sam 215
Sandy 90
Jen S 135
Stasie 75
Oliver 295
Randy 135
Ben 155PR
Andrew 165 PR
Jess C 125 PR
Jim C 217.5 PR
Dan M 145
Trey form
Chris 295
Vinny 235
JNa 105
Robin ??
Brian 205
Mark W 95
Justin H 180
Kate C 145
Jason H 185
Olan 195
Anne 75
Fayth 85
Sharon 120

11.14.2012

W.O.D.11.15.12




 Welcome to Jack!


Our newest CrossFitters Day 1 at the box. Wes shows them the "ropes"!

“Hope” 
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20" box
75/55 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

“It is not the strongest or the most intelligent who will survive but those who can best manage change.”
 ― Charles Darwin

Results:
Dinger 164 65/bnd
Steve M 144 65/bnd
ellie 187 45/bnd
tidmore 163 rx
Kim 155 Bnd
KT 226 RX
Rebecca 158 Bnd
Mike S 134 rx
Alona 171 20/RR
Jay E 159 Rx
Lauren 170 bnd
Bekah 200 stepup/bnd
Chip 162 ROMC2B
Peter 206 Rx
Dan M 132 bnd
Robin 161 scale
Erika 154 scale
Diane 186 scale
Faby 221 Rx
Anja 160 scale
Vinny 236 Rx
Aimee 236 Rx
Stacy H 172 (35#/band)
Dawn 172 (35#/band)
Amanda 147 (35#/band)
Jessie S 195 (35#/band)
Tori 152 (45#/band)
Jackie 146 (45#/band)
Kim C 165 (55#/band )
Jonathan 187 (55#/band)
Peterson 146 Rx
John C 199 Rx
Ryan B 218 Rx
Olan 173 Rx
Ryan S 177 Rx
Jim C 194 Rx
Rinat 175 Rx
Heather 181 (45#/pullups)
Becky C (190 Rx)
Keith 213 Rx
Justin 162 Rx
Rob Ph. Pukie
Megs 200 Rx
Travis 174 scale
Becca 146 sale
Joy 183 scale
Fab 184 scale
Paul 158 Rx
King 211 Rx
Jack 150 scale
Schaefer 226 Rx
Breanna 140 scale

11.13.2012

W.O.D.11.14.12

3 Rounds for time of:
8 Deadlifts 175/250#
16 Burpees
3 Rope Climbs (15 feet)
600M Row

Read:
Coach P has a Question.

Quote:
“Fear is a part of life. It's a warning mechanism. That's all. It tells you when there's danger around. Its job is to help you survive. Not cripple you into being unable to do it.” 
― Jim Butcher, Dead Beat

Results:
Dinger 19:13 175/RP
Balmer 18:01 RX
Gina 155/RP
KT 19:48 RX
King 22:50 135
Cris 20:22 225
Roni 20:57 145 RP
Rebecca S 155(6 climbs)
Aimee 17:51 RX
Paul F 24:25 225/RP
Lisa A 24:03 135/RP
Mike T 17:44 Rx
Rinat 19:17 Rx
Andria 24:27 88/RP
Dawn 26:55 125/Climb Att
Barb 23:52 115/2climbs per round
Byrnsey 20:40 Rx
Schaefer 16:41 Rx
Jess C. 24:42 150
Mark B 17:21205 RP
Megs 22:06 155 2 climbs
Robin 23:30 115 pulls
Ryan 15:11 pulls
Justin H 19:55 225
Heather 21:45 165 pulls
Justin R 17:06 205 pulls
Diane P 23:17 175 pulls
Roman 18:57 225
Steph I 22:09 100 pulls
PH 18:03 pulls
Jess S 23:38 145/rp
Anja 20:09 100/rp
Jessie 19:05 scaled
Sandy 22:55 scaled
Kate C 22:07 Rx
Staacy 21:09 115/rp
Flounder 20;02 225/rp
Schaefer 18:43 Rx run
LP 17:36 145 run
Shawn 23:14 Rx run
Bre 21:07 125/3 climbs/rp/run
Jen S 22:09 Rx run
Fran 19:58 95/rp
Mike W 27:28 205
Trey 21:45 scaled
Andrew Y 21:08 scaled
Bri 19:25 95/1 climb/rp
MIke G 20:38
DeedeeCee 21:29 105/rp
Jeremy 22:31 scaled
Al 24:26 255/rp
Ben 22:46 195
Albert 25:54 scaled
Conn 25:27 205/8 climbs/rp
Borden 24:57 225 6 climbs/rp
P-Ditty 24:07 125/1 climb/rp
Fayth 22:03 113/rp
Anne 21:44 83/rp
Mark 21:17 115/rp
AJ 24:37 1 climb/rp

Thanksgiving 2012

Thanksgiving week Schedule at 
CrossFit King of Prussia
Monday, Tuesday & Wednesday = Regular classes
Thursday, 11/22= 8:00AM "Amazing Race" All members, family and friends are welcome. This is a FREE class.
Friday, 11/23 =  9:30AM, 12:00PM & 3:30PM ONLY
Saturday, 11/24 = 9:00AM, 10:00AM and 11:00AM- Barbell Strength
Sunday, 11/25 = 9:00AM and 10:00AM

Enjoy the holiday and give some thought to what you are thankful for!
Post to comments if you feel inspired.

11.12.2012

W.O.D.11.13.12




800 Meter Run
80 Kettlebell Swings (35/55#)
400 Meter Run
40 Kettlebell Swings (35/55#)
200 Meter Run
20 Kettlebell Swings (35/55#)


Community Notes:
This weekend we will host two more Adventure WOD's. Both at 9:00AM on Saturday and Sunday. Meet and park at Frosty Falls and be prepared for the Unknown and Unknowable.  This is a FREE class.

Quote: 
“Man's mind, once stretched by a new idea, never regains its original dimensions.” 
― Oliver Wendell Holmes Sr.

Results:
Alona 14:21 18#
Mike S. 20:58 44#
Kind 14:24 Rx
Kathleen 17:58 Rx
Mike P 13:30 Rx
KT 12:10 RX
Gina 13:45 Rx
Jay 19:49 Rx
Nick 11:19 (35)
Rinat 12:28 rx
Jonathan 12:30 (35)
Scott 12:28 (26)
Susan 13:51 rx
Kim 17:56 (35/26)
Chris T 16:09 (26)
Kara 16:45 (26/18)
Tim Mcc 13:52 Rx
Schaefer 12:37 Rx
Olan 15:09 Rx
Mark B 12:04 (45#russian)
Sarah J 21:46 RX!
Tidmore 14:18 Rx
Jeff T 19:55 @35
AJ 21:13 Rx
Lauren 15:59 Rx
Sam B 14:04 Rx
Al 21:50 Rx
Diego 17:28 @45
Erika 17:07 Rx
Mark W 20:08 @35 Row
JNa 19:47 Rx
Miranda 17:11 Rx
Stasie 22:14 @26
Nick 16:32 @26 Row
Linda 18:40 @26
Kathy 18:59 @18
Chip 19:48 Rx
Paul S 14:21 Rx
Vinny 13:27 Rx
Keith 18:38 scaled reps
Kenny 22:39 Rx
Heather 13:41 Rx
Jess S 20:03 Rx
Kate C 12:07 Rx
Jason 16:00 35#
Jim C 17:19 Rx
Ryan S 13:49 45#
Oleg 15:24 Rx
Luke 17:52 26.5#
Pam 13:01 Rx
Dan L 11:38 70# half reps
Rachael 18:17 Rx
Tim H. 19:36

11.11.2012

W.O.D.11.12.12





Back Squat
5-5-5-5-5

Cash Out:
"The Baseline"
500M Row
40 Squats
30 Sit Ups
20 Push-Ups
10 Pull-Ups

Community Notes:
Congratulations to Sharon on the completion of the CrossFit Level 1 Trainer Course this weekend.

Video:
"Transforming A Reservation" CrossFit Journal video [wmv] [mov] [HD mov]

Quote:
“Through others we become ourselves.” 
― Lev S. Vygotsky

Results:
Gina S. 145#PR/5:22 knees/red band
Mike P. 310#PR/3:59PR
Roni 150#PR/5:27
Kelvin 295#/?
Brian D. 135#/5:25 band
King 205#/4:32
KT 155#/4:59
Mike S. 135#/5:59PR
Klutch 285#/4:20
Kim G. 115#/6:25
Kathleen 105#/6:31 red band
Lauren M 160#PR/5:27 gr band
Jay E 405#/5:00 rx
Mark C 205#/5:06 rx
Peter 220#/4:33 rx
Ryan B 365/4:16 Rx
Olan 235/4:29 Rx
Justin H 235/4:47 Rx
Roman 195/5:51 Rx
Robin 65/8:05 knees/JPU
Jesse H 75/6:27 knees/band
Lisa C 118.5/6:28 knees/band
Mike T 235/4:06 Rx
Jen S 155/5:17 Rx
Laura 125/4:18 Rx
Krista M 75/ 7:52 JPU
Schaefer 275/4:29 Rx
Patrick 185/4:51 Rx
Oliver 315/3:37 Rx
Flounder 185/5:42 ROM
Shawn 245/5:08 JPU
Ken 165/6:13 Rx
Derreck 255 5:42 Rx
Borden 275/5:48
Megs 145/4:49
Brian R 190
Vinny 310
Jen K 95/ 7:15
Sarah J 105/8:25 green band
Erika 135/5:36 jumping
Alison K 175/5:04 thin blue
Kate C 175/4:20
Dan M 185/5:16 (400m run)
Tall Dan 225/4:31
Al 245 / 5:36 (400m run)
Jess C 145/5:07
Matt Kegs 185/?
Jackie 140/6:12 knees, green
Diego 205PR/4:57
Tidmore 175/4:42
Trey 135/?
Andrew 185/5:16
Mark W 155/5:11 (400m run)
Al V 300 ROM
Ben 165/4:43
Conn 215/5:05 (400m run)
Chris A 135/ 6:32 Rx
Joy 120-safety squat bar/6:29 ROM
Alexis 115/6:08 (two stupid little black bands)
Nicole Mc 45/7:53 band
Becca 115/8:31 Mama scale
Justin R 195/5:30
Tracy 145/5:25 green
Steve M 175/6:59 purple
Jessie 100/5:55 band
Steph I 90/ 8:48 band
Sharon 145/6:29 Rx
Cate 225/4:34Rx
Aimee 195/4:17Rx
Keith 275/4:30Rx
Jerry 3:57Rx
Jonathan 5:02 Rx
Barb 85/6:28 ROM
Susan 155/6:38 RX
Paul F 195 ROM/5:52 black
Steph 205/7:10 RX
Mike W 215/6:26RX
Sarah W 75/9:25
Amanda D 85/6:56 Red
Kara 103 6:07 blue
Chris T. 103 6:29 Floss
Tim H 235/ 7:20 green
Jna 115/8:00Red
Tim Mcc 265/4:33

11.10.2012

W.O.D.11.11.12


Adventure WOD

9AM ONLY!

Please meet and park at Frosty Falls. This is a FREE WOD for members and does not count towards your membership. We encourage you to bring your friends and family to show them what CrossFit is all about.

Quote:
"A successful man is one who can lay a firm foundation with the bricks others have thrown a him."
-David Brinkley

WOD:
In teams of two, one partner working at a time, complete
100 sand bag cleans 25/35
100 slam balls
100 partner supported HSPU/stink bugs
50 partner pistols

Results:
Manisha and Alona 16:44
Kim G and Lauren 16:33
Jess C and Peter W 16:47
Keith L Shaefer and Dan L 19:07

11.09.2012

W.O.D.11.10.12

 CrossFit KoP at Barbells for Boobs!!

Adventure WOD

9AM ONLY!

Please meet and park at Frosty Falls. This is a FREE WOD for members and does not count towards your membership. We encourage you to bring your friends and family to show them what CrossFit is all about.

Quote:
"A smile is the best way to deal with difficult situations.  Even if it's a fake one.  Used properly, you can fool anyone with them."
-unknown

WOD:
3 Rounds for time

Prowler #180/#90
35 KB Swings #55/35
35 KB Taters/Goblet Squat #55/#35

Results:
Ladies-37:42
Gents- 38:01

11.08.2012

W.O.D.11.9.12

AMRAP in 15 Minutes:
10 Shoulder Press
10 Hang Power Cleans
10 Push Press
10 Hang Power Cleans
10 Push Jerk 
10 Hang Power Cleans
 
Women's Weight 65#
Men's Weight 95#

*Score will be total reps completed.

Community Notes:
This weekend we will run an adventure WOD at 9AM on both Saturday and Sunday. Meet coach Paul at Frosty Falls.  This is a FREE WOD. Friends and Family are welcome.

Quote:
"How lucky I am to have something that makes saying goodbye so hard."
-Pooh Bear

Results:
 Mike s 121 #65
KT 182 RX
Klutch 145 Rx
Cris 162 Rx
Roni 150 55#
Dianne 123 35#
King 189 Rx
Ellie 125 55#
Gina 184 45#
Kathleen 208 35#
Lauren 225 45#
Chip 181 Rx
Peter 162 75#
Jason H 183 75
Mark C 125 Rx
Dinger 183 65#
Jay 240 Rx
Jim C. 188 80#
Nick C :)
Alison 201 Rx
Travis 188 65#
Byrnsie 200 Rx
Rinat 170 rx
Barb 174 (53)
Sarah 132 (35)
Mike 174 (75)
Amanda 170 (45)
Susan 198 (55)
Paul 185 rx
Liz 197 (35)
Jonathan 213 (65)
Chris T 192 (35)
Kara 204 (35)
Joe C 171 (75)
Mark B 140 (80/35DB)
Steph V 233 rx
Steph I 175 (45)
Jason 132 (10min)
Mark W 177 (65)
Diane P 133 rx
Jack 240 (45)
Ph 215 rx
The Grip 181 (73)
Patrick 183 rx
Dig 170 (75)
Schaefer 242 rx
Breanna 165 (55)
Justin R 241 (75)
Brian R 165 rx
Fayth 181 (35)
Robin 194 (35)
Anne 196 (35)
Fab 187 rx
Ben 200 (65)
WW 213 (75)
Kim C 167 45
Time H 205 65
Kate K 202 55
Denise 272 35
Bane/Mike P 155 Rx
Flounder 183 75
Derreck 202 Rx
Dan L 192 Rx
Lisa C 250 35
Collen C 160 33
Erika 186 53
J-Na 165 45
Borden 221 75
Andrew 183 65
Ryan S 229 65
Albert 200 Rx
Leslie 163 45
Dan M 162 65

11.07.2012

W.O.D.11.8.12

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

"Joshie"

3 Round for time of: 
40/25 pound Dumbbell snatch, 21 reps, right arm 
21 L Pull-ups 
40/25 pound Dumbbell snatch, 21 reps, left arm 
21 L Pull-ups 

The snatches are full squat snatches.

L-Pull Up:
Hang from the bar and lift your legs so they are straight out in front of you before beginning to pull, then bend your elbows and pull your chin over the bar, while your legs remain in a 90 degree angle throughout the entire rep.

Coaches Notes:
 This is obviously a challenging workout that will require scaling for many.  126 kipping pullups is hard, 126 strict pullups is harder, 126 L-pullups is INSANE.  Remember that CrossFit is about INTENSITY.  You may be strong enough to do all L-pullups but if you are waiting 30 seconds between each one, you are missing the point.  Check your ego at the door and scale appropriately so that you keep the intensity as high as possible for the entire workout.

Time Cap:
There is a 40 minute time cap for this workout.

Quote: 
Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances. 
 -Thomas Jefferson

Results:
Rx:
Sam B 34:39
Coxhead 39:01

Scaled:
King 29:32 scaled(40#db)
Jay E 33:16 scaled
Kristin T 22:58 scaled
Jason H. 25:36 25/grn
Lauren 26:41 20rom/grn
Dinger 26:12 20rom/Band
Peter 32:51 DHband
Lam 36:21 20 band
Becca ?
Todd R 40:40 30 L-sit
Christine 37:05 20R 15L band
Aimee 40:13 L-ROM
Keith 53:03 8R 40L strict
Denise 34:53 5 band
Rob PH 29:19 Band
WW 40:31 Goblet squats 25 ROM
Kate C 33:56 25 strict
Joe C 32:50 25 band
Faby 39:43 knees tucked
Susan 20# 28:45 band
Megs 27:53 25# (10 pullup reps)
Bre 30:00 15#/band
Sharon 31:18 15#  ROM
Trevor 32:17 25# :) (10 pullup reps)
Ryan B 35:19 40#/band
Ryan S 35:26 30# (10 pullup reps)-knees
Tori 25:03 15#/band 2rds
Dan L 38:00 30#
Tim Mcc 35:51 ROM 30#
Heather 34:24 20#band
Rinat 40:00cap
Schaefer 32:36 30#/band
Andria 30:10 (10#/RR)
Becky 37:47 (15/10#)
Oleg 34:10 band
Patrick 38:22 30#/L-Rom
Derrick 20:00, scale
Kate K 36:32 15#/band
Miranda 38:48 blue
Francie 35:00 15#/green
Sandy 27:54 20#/band
Jess C 33:04 band/ROM
Keith L 38:55 10#/JPU
Ben 40:00 20#/JPU 

Photos:






The NEW Thursday 9:30AM Class will begin tomorrow 11/8!

11.06.2012

Congratulations to Lindsey and Chris "Peterson" on the birth of Natalie Mae! Born on November 4th, weighing in at 8 lbs 5 oz and 21 inches. 

That will wrap up our week of babies at CrossFit KoP...Wow that's gonna be a strong CF Games team in 2032!

W.O.D.11.7.12

5 Round for time of: 
5 Deadlifts (205/315#))
10 Wallballs (14/20#) to (9ft/10ft)
20 Overhead Walking Lunge Steps (25/45#)  

Quote: 
"Peak performance in life isn't about succeeding all the time or even being happy all the time. It's often about compensating, adjusting, and doing the best you can with what you have right now." 
-Ken Ravizza

Results:
Todd T 12:03 (245)
Thor 14:01 (185)
Mike S 16:43 (165)
Dinger 14:24 (165)
Kelvin 13:10 (185/35plate)
Pete W 11:52 (225)
Bekah 12:06 (165)
KT 9:33 RX
Rebecca S 14:24 (165)
Gina 12:34 (165)
Roni 11:22 (165)
Kim C 105 scale
Rinat 13:03 295
Tim Mc 12:53 275
Allison B 14:19 103
Lisa C 13:49 135
Mark B 13:16 225
Diane 16:20 93
Byrnsie 19:35 Rx
Pam 9:50 165
Jess C 12:10 145
Mike T 12:21 Rx
Beth 13:47 52 Farmer's carry bar
Andria 88
Becky 14:33 Goblet Squat

11.05.2012

W.O.D.11.6.12

Andria

Split Jerk
1-1-1-1-1-1-1

Cash Out:
In order to celebrate Coach Cate's "40th" we have come up with a little Birthday Cash Out!
 Complete 40 Barbell Thrusters for time. 
Choose your weight according to level and ability but keep your time under 3 minutes!
Happy Birthday Cate!

CFKoP Community Notes:
Starting on Thursday, November 8th we will be adding a 9:30AM Class!

This weekend on both Saturday and Sunday 11/10 and 11/11 at 9:00AM meet and park at Frosty Falls for and Adventure WOD!

On Thanksgiving day we will be hosting another "amazing race" WOD! Stay tuned for details.

 Make sure your calendars are marked and circled in RED for "Festivus" 2012 (12/6 starting at 5:00PM). Click here for 2011 and click here for 2010...and here for 2009.  Festive dress or holiday sweaters are a must, bring a gift under $5 wrapped and some food & drink to share. Details will follow. 

Other Community Events:
CrossFit Inspire is hosting "Helen meets Grace" on Saturday 11/10.
Erik Miller from Malvern Prep is hosting a USAW sanctioned weightlifting meet on Saturday 12/1
CrossFit Delaware Valley is hosting the "Redemption WOD" on Sunday 12/2.
TrapDoor Athletics and CF Novem is hosting the "Winter Warmer" on Saturday 1/12/13.

Quote:
"The temptation to quit will be greatest just before you are about to succeed." 
-Chinese proverb

Results:
Trevor 135 3:00 (65)
Steve 145 3:22 (65)
Nick 165 2:05 (65)
Kara 98 2:32 (33)
Steph V 135 2:41 (65)
Chris T 93 2:12 (33)
Meghan 55 1:48 (15)
Brooke 55 2:00 (15)
Jonathan 175 1:47 (65)
Matt 145 3:06 (65)
Jay E 275, 2:54(135)
Todd 185, 3:49(95)
Mike S 125, -- (65)
Lam 195, --(95)
Becca 95PR, 3:36(35)
Gina 100PR, 2:59(50)
Bekah 115PR, 2:09(50)
Lauren M 105, 2:35(45)
Rebecca 125, 3:58(65)
John C 285
Aimee 158
Keith 235
Sharon 125 form, 2:16 33#
Ryan B. 275 form, 2:47 135#
Tim 175, 1:48 75#
Andria 60, 2:44 15#
Tim H 195 30 @ 95
Jim C 225 30#PR 2:03 @ 75
Kate C 160 2:17 @ 65
Ryan S 145 2:43 @ 65
Luke 165 2:10 @ 45
Ben 145 2:34 @ 45
Tre 130 39 @ 75
Patrick 225 2:22 @ 65
Dig (form)
Ross 235, 23 w/ 135
Justin H 195, --
Joe C 185, 37 w/ 65
Travis 180, finished w/ 65
Fayth 85, 38 w/ 35
Justin R 205, 2:47 w/ 65
Roman 165, 2:25 w/ 65
Olan 185, 35 w/ 95
Anne 75, 34 w/ 35#
Mark W 135 4:46@65
Al Sheil 185 2:57@95
Manisha 75 4:10@35
Leslie 125 PR 3:20@22
Linda 90 PR 2:46 @35
Sandy 90 2:39@35
Schaefer 255 PR 4:13@95
Chip 245 PR 2:10@65
Diane 145 PR 3:40@65