For time:
30-25-20-15-10-5
Pull-ups
Power Cleans (95/135#)
Quote:
"If a friend is in trouble, don't annoy him by asking if there is anything you can do. Think up something appropriate and do it."
-Edgar Watson Howe
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2014
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April
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- W.O.D. 5.1.14
- W.O.D. 4.30.14
- YOGA
- W.O.D. 4.29.14
- W.O.D. 4.28.14
- W.O.D. 4.27.14
- W.O.D. 4.26.14
- Welcome Dr. Turner
- W.O.D. 4.25.14
- W.O.D. 4.24.14
- W.O.D. 4.23.14
- W.O.D. 4.22.14
- W.O.D. 4.21.14
- W.O.D. 4.20.14
- W.O.D. 4.19.14
- W.O.D. 4.18.14
- W.O.D. 4.17.14
- W.O.D. 4.16.14
- CrossFit Endurance Update
- W.O.D. 4.15.14
- W.O.D. 4.14.14
- W.O.D. 4.13.14
- W.O.D. 4.12.14
- Good Luck
- W.O.D. 4.11.14
- W.O.D. 4.10.14
- W.O.D. 4.9.14
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- W.O.D. 4.7.14
- W.O.D. 4.6.14
- W.O.D. 4.5.14
- W.O.D. 4.4.14
- W.O.D. 4.3.14
- 14.5 Recap
- W.O.D. 4.2.14
- What's happening this week?
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April
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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:
1
6am
luke s 24:44 rr115
Zelda 26:03 rr/35hang
Kim G 20:05 rr/65
7am
Peter 23:29rx
Shout out to Zelda, some great improvements on your clean!
Barb 15:17 SC
Kara 16:30 SC
Rich 19:09 SC
Jackie 17:24 SC
Diane 17:40 SC
Giulia 21:13 RX
Cate 9:28 (30-20-10)
Welcome Giulia to the 9:30! New member of KOP, welcome her if you get a chance to meet her! She killed it.
Travis 20:47 SC
Jen 14:45 SC
Jason I. 25:53 SC
Rachel 20:20 SC
Josh 24:40 SC
Marci 18:54 SC
Stasie 18:48 SC
Mr. H 24:11 SC
-Travis is giving John a huge run for Mr. Intensity
-Jen, Great Job today... Not an easy workout for your 3rd class, be proud.
-Jason I know I bust your balls, but you are really improving.. keep it up dude
-Rachel, cleans looked awesome..very efficient pulling under the bar and using your legs
-Josh, way to push to the very end.. you are a quiet guy but work your ass off.
-Marci, I know you get frustrated but if you could see yourself through my eyes.. The strides you have made since you started. Don't give up, olympic lifts take time.
-Stasie, Maybe it was because you thought I yelled at you mid wod... but you pushed yourself today harder than normal.. maybe I will actually yell at you more.
-Mr. H, get your kids lifting shoes!!!
Pam 22:00 #63 SC
Gavin 21:20 #75
Nick 24:12 #65 RR
Regi 18:37 #75 RR
Olan 27:45 RX
John M. 20:49 #105 Band
Luke 26:57 #95 Band
Ryan S. 21:57 #95
-Steph ;-)
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