CrossFit KOP

11.01.2012

Congratulations to Coach Mel and Derek on the birth of
Eva Corinne!

Born on Halloween 10/31 weighing in at 7lbs 3 oz...Both healthy and happy; Mom CrossFitted throughout her whole pregnancy!

19 comments:

Sam B. said...: Congrats coach mel and derek!!; November 1, 2012 at 8:50 AM
Mike P said...: Yay!!!!!!!

Congradulations!!!!!!!; November 1, 2012 at 9:47 AM
Mark C said...: Congratulations, Mel!; November 1, 2012 at 10:14 AM
Unknown said...: Congrats!!; November 1, 2012 at 10:19 AM
Paul S said...: Congrats you two!!; November 1, 2012 at 10:36 AM
Tim H said...: Congratulations, Mel!; November 1, 2012 at 10:47 AM
Anonymous said...: Congrats!

Balmer; November 1, 2012 at 12:57 PM
Kathleen said...: Congratulations Mel!!!! So happy for you!!! Eva is beautiful!!!!; November 1, 2012 at 1:07 PM
Gene said...: Congrats Mel!; November 1, 2012 at 1:36 PM
Cate said...: Congratulations Mel and Derek! She is beautiful!; November 1, 2012 at 2:14 PM
Unknown said...: Congrats Mel! So happy for you and Derek!; November 1, 2012 at 2:29 PM
mikefab said...: Congrats Mel. It is Crossfit baby week. Cannot wait to see Andrew and Eva WODing together.; November 1, 2012 at 6:44 PM
Joy N said...: Congrats, Mel!; November 1, 2012 at 8:32 PM
Stephanie Vincent said...: So happy for you. :-) Your going to be an amazing momma!; November 1, 2012 at 9:09 PM
Vinny said...: 4:30 results

Lam 15:31 125
Becca 8:52 75/press
Ross 18:27 Rx
Aimee 8:37 Rx
Joe C 16:01 145/SB
Gene 17:38 Rx
JZ 16:05 115
Rob Ph 11:09 165/SB
WW 13:29 155/SB
Brian R 8:29 155/AB
Faby 9:50 Rx
Roman 11:57 145/SB
Joy 8:38 85/SB
Keith 11:11 Rx
Steph I 10:15 45/SB
Megs 18:40 95/AB
Jess Sal 12:19 73/SB

SB = stink bug
AB = ab may used

Great work tonight gang..lots of HSPUs were met with some serious intensity, I also saw some nice improvements on the power clean.; November 1, 2012 at 9:21 PM
Mike and Sarah Worth said...: Congratulations!!! Eva is beautiful!; November 1, 2012 at 9:40 PM
Chris P. said...: BOOM TIME! Congrats Mel and Derek!; November 1, 2012 at 10:13 PM
Stasie said...: BOOM TIME or BOO TIME? Happy Halloween birth day for baby Eva. Congratulations Mel she is so sweet!; November 1, 2012 at 10:19 PM
Jen S. said...: Congrats Mel & Derek!!! So excited for you to finally hold your bundle of joy. She is a cutie pie!!! xoxo; November 1, 2012 at 10:26 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

11.01.2012

19 comments:

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