Back Squat
5-5-5-5-5
and
Weighted Push-up
and
Weighted Push-up
Quote:
"When a team outgrows individual performance and learns team confidence, excellence becomes a reality."
-Joe Paterno
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
-
▼
2013
(473)
-
▼
July
(40)
- W.O.D.8.1.13
- W.O.D.7.31.13
- W.O.D.7.30.13
- King and Queen 2013
- W.O.D.7.29.13
- W.O.D.7.28.13
- W.O.D.7.27.13
- W.O.D.7.26.13
- W.O.D.7.25.13
- CFE update from Coach Tim
- W.O.D.7.24.13
- W.O.D.7.23.13
- W.O.D.7.22.13
- W.O.D.7.21.13
- W.O.D.7.20.13
- "Sugar: The Sneaky Reality of Addiction and How Yo...
- W.O.D.7.19.13
- W.O.D.7.18.13
- W.O.D.7.17.13
- W.O.D.7.16.13
- New Baby Boy!
- W.O.D.7.15.13
- W.O.D.7.14.13
- W.O.D.7.13.13
- W.O.D.7.12.13
- W.O.D.7.11.13
- W.O.D.7.10.13
- W.O.D.7.9.13
- W.O.D.7.8.13
- W.O.D.7.7.13
- W.O.D.7.6.13
- W.O.D.7.5.13
- W.O.D.7.4.13
- Modified July 4th/5th Schedule
- Hope for Cures!
- W.O.D.7.3.13
- Summer Slam
- W.O.D.7.2.13
- The White Boards
- July Athlete of the Month
-
▼
July
(40)
CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
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
Disclaimer
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
9 comments:
Back Squat#, weighted pushup#
Jen K 115, 25 #
Lauren M 155, 40
Matt R 230, 135
Kim G 110, 45
Kathleen 105, 45
Becca 125, 20
Gina 145, 20
Roni 145, 25
King 225, 90
Wax 245, 170
9:30
Beth 90
Barb 100/95
Sue 105/40
Steph C. 105/55
Manisha 65
Diane 250 PR!!
Chip 305/175
David C. 150/90
Joy 130/45
Jonathan 245(PR!)/135
Jesssss 120/60
Jill 103 (PR!!)/30
tomorrow 5:30pm at the track workout:
Night 2/2 of the races!
400m Timed Run
200m Timed Sprint
100m Timed Sprint
I will also build in rest intervals for active recovery, and to complete the conditioning.
It is known that sprinting at an all out effort, has huge returns on both the cardiovascular system, and overall health. The benefits have been proven over and over again. There is not other single way to bust open the chest, and build that lung capacity by doing intervals of sprinting.
Noon:
Sam M 230 / 130
Rinat 205 PR! / 125
Justin H 295 PR! / 135
Bri 105 PR! / form
Travis 215 PR! / 70
Pam 140 / 55
Al V 315 / 125
4:30pm
Becky 95 / 30
Bre 125 / 35
Taryn 115 / form
Marni form
Bridget 105 / form
5:30
Ryan B 365/235 (5# less than Beth)
Tim H 247.5/70
Bill 185/115
Mike C 195 PR/75
Ryan S 205/80
Kelly 115/form
Shawna 85/form
Jill C 115/form
Megs 165 PR/45
Matt 275/105
6:30
Johnny 255/145
Dave 205/85
Jason 225/145
Mel 125/70 :-)
Borden 275/90
Conn 185/115
Al 275 form/237.5 (2.5# more than Ryan, but 2.5# less than Beth)
I would like to acknowledge that this was Big Al's last workout at KoP. His work has ended up north and he'll be staying down in Austin. Fittingly he had a massive weighted push up and went out in a blaze of glory.
Sandy has also moved up to Boston, but I'm not sure when her last class was. Hopefully she'll stop in on weekends if she's visiting!
7:30pm
Tara 95# / form
Rachael 120 / 20
Seshu 165 PR! / 50
Alona 125 / 27.5
Jody 145 / 60
Welcome back Rachael! It's so good to see your smiling face!
Big Al!!!! You will be missed!! Good luck with everything!
Sandy! I hope to see you one weekend! Good luck in Boston!
Some of us in class today used boxes - this is a good tactile cue to give you a ROM point as you progress towards breaking parallel with good form. It is also good to use when teaching the body to lead the squat with your hamstrings and keeping your knees out and learning to eliminate the "butt wink"
Post a Comment