Snatch
1-1-1-1-1-1-1
For time:
50 GHD Sit-ups
Quote:
“Nurture your mind with great thoughts. To believe in the heroic makes heroes.”
– Benjamin Disraeli
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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 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
Mike Si Form
Theresa From, 3:45
King Form, 2:59
Justin D From 2:55rom
Taylor 51, 2:39
Ben 85 1:55 (30reps)
Mike Sa 103 PR!, NFT
Briana 110, 1:50
7am
Mark C 210Clean PR!, Ghd/abmat NFT
Nick C Form 4:??
LP 95, 4:40 TTB
9:30/12:15
Barb 50# form 1:23 AB
Jill H 85 PR 3:17 GHD
Mary H 55 134 AB
Kevin H 95 2:34 AB
Jackie 116 PR 2:47 GHD
Manisha 50 form 2:23 GHD
Michael Roth 85# 1:38 AB
Molly 50 2:02 AB
Ben 132 2:43 ab/ghd
Emma 40 2:01 AB
Natalie 40 2:17 AB
Jess A 50 1:45 AB
Katie 45 1:53 AB
Aimee 145/ 1:46
Tim H form 65# / 2:45 GHD
Mike M 110 3:30 GHD
Rob C 135 PR! :)
Karen 73 3:49 GHD
Denise 85/ 1:27 GHD rom
Pam 90/ 1:46 GHD
Meredith 55/ 2:45 GHD
Jon P 140 2:53
Joe M 50/ 2:09 AB
Maddy 65 4:00 GHD
Mike K 123 PR! 2:11 AB
Jacob 65 (hang pwr), 2:44 ROM
Ryan 185
Erik 135/ 40 GHD 3:19 ROM
Roman 115/ 2:20
Jilla 114 Power/ 1:51
Laura A 107.8/ 2:17
Mike R 125 / 2:16 ROM
Sarmad 85/ 2:40 (40 Abmat)
JNa 35/ 2:21 (abmat)
Danielle 70/ 2:31
Ashley 85/ 2:24
Mike F 145/ 3:30 (40 ROM)
Shawna 75/ 2:25 (1/2 ROM)
EJ 85/ 1:43 (abmat)
Edan Form/ 1:50 abmat
6:30p
Dave 170; 2:01 RX
Luis 160; ;) (25)
Cline 135; 3:10 RX
Kris 85 PR!!; 1:44 (30)
Erika R 85; 1:58 RX
Steph C 75; 1:07 (30)
Amanda W 70; 1:45 (50 ROM)
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