21-15-9-6-3
Dumbbell Thrusters (55/35#)
Run 400 Meters after each set (including the last one)
Quote:
Perfection is not attainable, but if we chase perfection we can catch excellence.
—Vince Lombardi
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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
7 comments:
5:15am
Theresa L: 15:37 25#
Mike San: 17:16 20#
Manisha S: 16:48 15#
6am
Mike Sim: 15:29 40# 500m Row
Kevin B: 11:33 35#
Kate M: 16:05 15#
Matt R: 15:31 25#
Ben M: 17:56 25#
Ellie: 15:06 25#
Jon P: 17:44 45#
Laur(a): 15:01 Rx
7am
Kate K: 17:05 20#
Paul D: 15:33 35# 500m Row
9:30 am
Dana D. 16:35,75# barbell from rack
Jackie H. 20:13, 30#
Karen S. 16:10,20#
Jill H. 16:36,25#
Mary H. 19:04,15#
Gordy
12:15 exp
Marianna R. 16:31,25#
Miranda H. 13:30,25#,200m
Pam G. 14:45 Rx
Rob C. 19:39,55/35
Nicole M. 19:32,20#
Seba 16:16,20#,400/200
Dave N. 18:19,40#
Gordy
Ashley 17:48 (25)
Matt 19:05 (45)
Brian R 14:30 (200m, 20)
Cline 16:22 (40)
Genesis 20:46 (15)
Tj 17:50 (30)
Danielle 14:55 (25)
Mike 16:28 (30)
Borden 17:08 (35)
Julie 18:23 (30)
Ranjith 20:51 (20)
Lauren 20:38 (30)
Ravi =)
4:30
Matt B 17:52 35
Neil 16:34 35
Mark R 15:27 35
Mike M 18:30 35
Marissa 14:43 20
Alone 17:20 30
Steph Mc 15:50 20
Jen S 14:08 20
Jess A 19:07 20#
Oscar 19:07 Rx
Mike R 14:18 35
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