For Time:
30 Muscle Ups
Quote:
“Continuous effort — not strength or intelligence — is the key to unlocking our potential.”
– Liane Cardes
Subscribe to:
Post Comments (Atom)
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)
-
▼
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
-
▼
October
(41)
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
6 comments:
6am:
Gina 5:18 JMUT
Mike S 9:39 JMUT
Kim G 11:42 scale
Nora scale
Becca 11:19 scale
the 6 am crew enjoyed 2 short cash outs today! JMUT = Jumping muscle up transitions
Ronnie Form/Skill
Fugo Form/Skill
Samson 1st Muscle Up (Strict)
one or two spots left in BarBelles III...email me if interested in this all-women's strength program: chris@crossfitkop.com
12n
Sam B 6:16 rx
7:30pm
Fayth
Seshu
Steph C
Rob D
Brittany
All worked on skill and strength today - great job working on the muscle up transition and focusing on strict pull ups!
Congrats to Rob D who got his first double under today during the warm up!
4:30
Mike T 4:56 Rx
Tim McC 8:10 burpee muscle ups
Roman 9:47 jmu
Anne 30 pu/30 dips
Regi 30 pu/30 dips
Kate F 75 ring rows/80 dips
Travis skill/strength
Kate C 15 mu's in about 10 minutes
5:30
Nick 10:16 Rx
Klutch skill /strength
Derreck skill/strength
Bre skill/strength
6:30
Dave skill/strength
Conn 10 mu's in 10:00
Borden skill/strength
Erika skill/strength
we worked the skill component in warm up, focusing on the transition SLOWLY. Then for the workout, most folks chose to do sets of pull ups and dips to work the strength needed to execute a muscle up. Congrats to Roman for his first muscle up!
Post a Comment