15-12-9
Chest to Bar Pull-ups
Power Cleans 105/155#
Pull-ups
Front Squats 105/155#
Quote:
“Nothing can dim the light which shines from within.”
― Maya Angelou
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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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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:
9:30a
Meggan 20:29 73# ROM PU
Jackie 17:51 85# ROM C2B
Dana D 12:08 GHD/RR 65#/85# FS-95#/105#
Jocelyn 19:45 53#/band/RR
Laura P 16:20 105#/85#
Aim I had a men's bar!! Lol
6/7am
Kevin B 13:15 (115) sub GHD for pullups
King 15:10 (115)
Angelo 13:23 (115)
Jeff B 16:14 (135)
Ryan A 19:04 (155# from hang, C2B/GHD)
Briana 20:04
Manisha 18:34 75#/70#
Jon P 21:37 (155, ghd sub for C2B)
Kate K 21:08 (75#)
Nicole N 18:57 (65#/band)
12:15
Aimee 10:22 Rx
Steph V 11:12 83# RR/Band/DL for FS
Pam G 16:59 rx
Mike Sim 15:01 Rx
Joe M 19:11 95# PU
Tiim H 18:30 115# band
Denise W 18:44 85# PU
Kevin H 15:42 115#
3:30
Mark R. 18;36 135#
Mike Mit. 19;50 n95# c2ba
Becky H. 14:00 35# band pu
Karen 15;49 80# band c2b
Ina 13:34 45# band pu
Mike R. 18:39 135#
4:30
Oscar 17:54 RX
Brian R. 18:05 95# rr
Jess A. 19:47 65# band pu
Katie 22:30 65# band pu
Nicole R. 17:10 45# band pu
Neil 20:19 135# rr
Olan 20:49 115#
Sean S. 18:?? 135# pu
Josh Mc. 13:00 135#
Ryan S. 14:01 115#
Alicia-Marie 15:12 85# pu
Jenna K. 19:22 95# pu
Keith 13:28 RX
Steph M. 14:50 85# c2ba
Mariana 17:47 85# pua
Maggie 11:31 RX
Giulia 15:20 RX
Lucy 19:31 53# band pu
5:30
Shawna 20:05 85# pu/rr
Cline 18:35 135# pu
Alona 18:22 95# pu/c2ba
Jen S. 17:39 65# pu/c2ba
Rob P. 19:45 SC
Rich A. 11"21 RX
6:30
Mike Ro. 15:56 115# c2ba
Brian S. 17:54 115# pu
Stasie 16:33 45# rr
Matt E. 18:55 115#
Genesis 13:00 45# rr
Alan 14:40 35# rr
Bryan S. 16:18 65# pu
Alexis S. 15:52 65# pu
Josh S. 20:00 pu/c2ba (missed 2 rounds of squats)
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