Five rounds for time of:
95/65 pound Power snatch, 15 reps
Run 400 meters
95/65 pound Power snatch, 15 reps
Run 400 meters
Quote:
"Happiness is not something readymade. It comes from your own actions."
- Dalai Lama
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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Aimee Lyons
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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
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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
4 comments:
6am:
Megs 17:38 70# russian swings
Jen K 22:27 45#
Kim G 23:27 55#
Ryan B 18:42 rx
Kyle 16:26 75#
Ellie 20:13 45#
Maren 23:09 55#
7am
Chip 21:58 rx
Mark C. 19:20 rx
Peter 17:19 rx
Nick 18:30 75#
Alona 18:50 55#
Dayna 20:05 35#
Have a great weekend everyone!! Remember if you have a play list feel free to bring into for class.
Nooner:
BJ 17:42 85#
Tony 21:26 35#
Taryn 22:42 35#
Jill 23:37 15#
Sam M 18:33 45#
Natalia Form
3:30PM
DeeDee 27:34 Row 65#
Joe C 24:49rx
Mark B 14:37 - 4 rounds KBSnatch 35#
9:30
Joy 18:03 #25DB
Bre 22:59 RX
Susan 23:12 #55
Rich 25:20 #65
Diane 18:05 RX
Barb 23:30 #55
Christ 23:51 #55
Beth 22:19 #35
Keith 18:18 RX
Peterson 18:39 RX
Fayth 24:28 #55
W.W. 15:30 #55 (4)
Balmer 14:57 RX
James 14:58 #55
Patrick 18:17 RX
Derreck 21:32 RX
Jody 20:20 #55
John M. 17:45 #65
Seshu 17:36 #55
Steph C. 21:47 #35
Sue L. 25:22 #35
Erika 19:39 #44KBS
Shawna 22:34 #15
Sandeep 22:00 #35
Faby 14:35 RX
Kwon 21:07 RX
Miranda 16:55 SDHP
Greg E 22:00 #65
Kate C. 16:39
George ?
Borden20:17 #75 (4)
Everyone toughed it out in the 5:30 and ran in the pouring rain. The snatch is the most difficult movement that you can do in weightlifting. It takes time and discipline. It will get better.
George - 22.10, 50#
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