AMRAP in 10 minutes
10 Toes to Bar
10 Pistols 5R/5L
10 Burpees
Skill:
Rope Climb
Skill:
Rope Climb
Quote:
“Without self-discipline, success is impossible, period.”
– Lou Holtz
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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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2013
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October
(41)
- W.O.D.11.1.13
- W.O.D.10.31.13
- W.O.D.10.30.13
- W.O.D.10.29.13
- W.O.D.10.28.13
- Congratulations
- Babysitting
- W.O.D.10.27.13
- W.O.D.10.26.13
- W.O.D.10.25.13
- CrossFit Endurance Update
- W.O.D.10.24.13
- W.O.D.10.23.13
- W.O.D.10.22.13
- SuperFit Details
- W.O.D.10.21.13
- W.O.D.10.20.13
- W.O.D.10.19.13
- Mobilizing with McCann
- W.O.D.10.18.13
- W.O.D.10.17.13
- W.O.D.10.16.13
- W.O.D.10.15.13
- W.O.D.10.14.13
- W.O.D.10.13.13
- W.O.D.10.12.13
- Misty Knoll Farm Tour
- W.O.D.10.11.13
- W.O.D.10.10.13
- W.O.D.10.9.13
- Call to Action:Community Notes
- W.O.D.10.8.13
- W.O.D.10.7.13
- W.O.D.10.6.13
- W.O.D.10.5.13
- The First CFKoP Twins!!!
- W.O.D.10.4.13
- W.O.D.10.3.13
- W.O.D.10.2.13
- fuel for fire
- Athlete of the Month
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October
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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
5 comments:
6am(er)
Brian H 4 scale
Justin R 3 scale
Peter W 4+15 scaled
King 4+21 scaled
Oleg 5+3 scaled
Dinger 3+26 scaled
Erika 4+7 scaled
Rachel 4 scaled
Lauren M 4+6 scaled
Nora 3+11 scaled
Nutrition challenge wrap up tonight at 6:30pm in the Annex. If you came out and started the challenge please stop by tonight, share your progress or learnings of the experience.
4:30
Taylor 5+23 scale
Rye Bread 3+12 RX
Kyle 4+6 scale
BobPH. 3+18 scale
Joy 4+8 scale
Gavin 4+22 band
Travis 3+23 Band
Joe C 4+5 4+5 band
Mike T 4+21 RX
5:30
Sam B 5+23 RX
Jill 5+3 scale
Jason I 4+2 scsle
Luke 3+29 scale
Heather 5+3 box
Laura 5+16 RX
Liz 4+15 scale
Agam 4+15 Scale
Happy birthday Jill!
6:30
Bre 3+16 RX
Johnny 4+10 scale
Mike C 3+21 scale
Dave 4+6 RX
4:30, 5:30, & 6:30 nice work powering through this WOD! I didn't see a lot of resting or stopping during this workout, everyone did very well this evening. Especially with the pistols; they can be very frustrating both mentally and physically!
Tim - I didn't use a band, but maybe my form was off enough that I should have? Let me know.
Diane 4+34 SC
Mischa 5+13 RX
Chip 4+15 SC
Lee 3+32 SC
Tim G 3 +21 SC
Nicole 4+10 SC
Fran 4+10 SC
Rich 3+31 SC
Christ 4+21 SC
Kara 4+10 SC
Joe G 3+25 SC
Lauren G 4+4 SC
Dianne 3+12 SC
Brett 4+26 SC
Dan M. 4 SC
Jen S 5+1 RX
Jaime 3+19 SC
JR. 4+18 SC
Seshu 4+22 SC
Steph C. 3+24 SC
Maddie 5+20 SC
Linda 3+19 SC
Brittany P. 5+3 SC
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