"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Quote:
“No man will make a great leader who wants to do it all himself, or to get all the credit for doing it.” – Andrew Carnegie
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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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October
(39)
- W.O.D. 11.1.14
- W.O.D. 10.31.14
- W.O.D. 10.30.14
- W.O.D. 10.29.14
- W.O.D. 10.28.14
- W.O.D. 10.27.14
- W.O.D. 10.26.14
- Events for the week...and then some
- W.O.D. 10.25.14
- W.O.D. 10.24.14
- Congratulations
- W.O.D. 10.23.14
- W.O.D. 10.22.14
- W.O.D. 10.21.14
- W.O.D. 10.20.14
- CrosssFit KOP/Bridgeport Barbell Club T-Shirt Idea...
- W.O.D. 10.19.14
- W.O.D. 10.18.14
- We are READY for SuperFit
- W.O.D. 10.17.14
- W.O.D. 10.16.14
- Class Location Change
- W.O.D. 10.15.14
- W.O.D. 10.14.14
- What else is happening this fall?
- W.O.D. 10.13.14
- W.O.D. 10.12.14
- W.O.D. 10.11.14
- W.O.D. 10.10.14
- W.O.D. 10.9.14
- W.O.D. 10.8.14
- W.O.D. 10.7.14
- W.O.D. 10.6.14
- Hook Grip Classic Recap
- W.O.D. 10.5.14
- W.O.D. 10.4.14
- W.O.D. 10.3.14
- W.O.D. 10.2.14
- October Athlete of the Month
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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
2 comments:
I'm always amazed at how we can hear the same thing repeatedly many times over and it doesn't really sink in. Then seemingly out of nowhere we hear a new voice say the same thing, or in a different way and it just "sinks in" and creates that ah-ha moment!
9:00
Brian H 12:32 band
Farah 10:26 Rx
Jessie 11:05 band
Laura 9:30 Rx
Rachel 12:49 Rx
Ryan A 11:50 band
10:00
Erika 13:00ish Rx
Jill A 12:11 Rx
Mark C 9:46 Rx
Seshu 10:33 band
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