7.24.2017

W.O.D. 7.25.17





A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 



TEST DAY- RECORD RESULTS
"The Seven"
 Seven rounds for time of: 
7 Handstand push-ups 
7 Thrusters (95/135#)
7 Knees to elbows 
7 Deadlifts (165/245#) 
7 Burpees 
7 Kettlebell swings, (53/70#)
7 Pull-ups


(CLICK HERE) to compare to 1.5.17)
or
  (CLICK HERE) to compare to 4.21.17)

Quote: 
“Hard work beats talent when talent doesn’t work hard.”
– Tim Notke

7.23.2017

W.O.D. 7.24.17





3 Rounds for time of:
20 Wallballs (14/20 to 10/11ft)
10 Hang Power Cleans (110/165#)
5 Rope Climbs (15ft)

Quote:
“You Are Never Too Old To Set Another Goal Or To Dream A New Dream.”- C.S. Lewis

Olympic Lifting


The Bridgeport Barbell Club Classic will be going on all weekend (7/29 and 7/30)  in our main gym (regular classes in the Annex). This is an Olympic lifting competition where the athletes get 3 attempts at a 1RM Snatch and 3 attempts at a 1 RM Clean and Jerk. The following athletes will compete this weekend on home soil. 
Faby
Christine
Briana
Dan C
Chris S
Dave N
Mooney
Noah, Becca and Grace Andrews
Sydney
Jovina


While these savages are lifting at home; Rachel, Michal and Aimee will be lifting in Miami on a National level at the 2017 American Open Series II. This will also be the same test; 3 chances for a 1RM Snatch and and 3 chances for a 1 RM Clean and Jerk.
The Top 3 overall in each Weight Category will qualify for the American Open Finals.

If you are in the gym this week and see these athletes please make sure to wish them GOOD LUCK!

7.22.2017

W.O.D. 7.23.17

Push Jerk
1-1-1-1-1-1-1

Cash out:
For time:
20 Push Jerks (95/135#)
20 Burpees
20 Box Jumps 20/24"
20 Kettlebell Swings 35/53#

Quote:
“The Man Who Has Confidence In Himself Gains The Confidence Of Others.”
- Hasidic Proverb

7.21.2017

W.O.D. 7.22.17

Congratulations to all the participants of the 2017 King and Queen of Prussia. 
Congratulations to our Newest King and Queen, Andrew and Holly!
And to our spirt of the games award, Jen!!!
She kept us all safe from the neighbors and was super motivating to all the athletes competing!

And Congratulations to our Court!
and our coaches....



Finally, the event that all of you have been waiting for! The day has arrived and it is time to crown our newest King and Queen. 

CLICK HERE to view the results of the competition. 

 This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. 

 At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There is NO regular class today only the competition, regular class resumes on Sunday. 

Timeline: Arrive: 8:15AM- Registration begins 
Announcements: 8:40 AM Standards and details of the day 
WOD: 9:00AM - First heat begins 
Event End: 3:15 PM -...Estimated

Quote: 
“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.”
- Johann Wolfgang Von Goethe

7.20.2017

W.O.D. 7.21.17






Teams of 2, one athlete working at at time:
6 rounds for time of: 
24 air squats 
24 push-ups 
24 walking-lunge steps 
Run 400 meters

*athletes will run the 400 Meters together

Quote:
'The wound is the place where the light enters you.' -- Rumi

7.19.2017

W.O.D. 7.20.17

 "I just came  for the photos"
"I love buffalo chicken"
 Thanks for dropping in Chris!









for time:
50 Calories Row
50 Calories Air Bike
50 Burpee Box Jump Overs (20/24")
50 Double Unders

Quote:
'The risk of a wrong decision is preferable to the terror of indecision.'
 -- Maimonides

7.18.2017

W.O.D. 7.19.17

All for time:
1 Mile Run 
then:
15-12-9
Shoulder to Overhead (105/155#)
Chest to Bar Pull-ups

(Time cap 20:00)

Quote:
"Motivation is what gets you started. Habit is what keeps you going."
 -- Jim Ryun

7.17.2017

W.O.D. 7.18.17


TEST DAY- RECORD RESULTS

5 RM Back Squat

 Then, take 70% of your 5 RM and do one minute for max back squat reps!

 Cash out: 
AMRAP in 7
10 Thrusters (75/115#)
15 Alternating Dumbbell Snatch (35/50#)

  CLICK HERE to compare to (1.3.17)
or
  CLICK HERE to compare to 4.5.17)

Community Notes:
Join us at 5:30 PM tonight for Mobility with Shawna...Upstairs in the Annex.

Quote:
"Courage is resistance to fear, mastery of fear -- not absence of fear." 
-- Mark Twain

2017 King and Queen of Prussia Workouts

The Heats

Workout 1: Comfortably Numb
For time: 21-15-9 of Thrusters and Box Jumps with a 400m run after each round. 
The weight for the thruster is 95# for men and 65# for ladies.  The height of the box is 24” for men and 20” for ladies. 
This workout has a 15 minute time cap.

Workout 2: Survivor
Clean ladder (squat or power)
During this workout, athletes will have 10 seconds to transition to the bar followed by 20 seconds to successfully perform the lift which ends with the athlete standing, fully extended at the hip and knee. 
The ladies will rotate through 10 bars (55-75-95-105-115-135-155-175-185-200)
The men will also rotate through 10 bars (75-95-115-135-155-185-205-225-245-265)

Workout 3: What goes up…
AMRAP:  2 rounds with 1 minute rotations of (pull-ups, kettlebell swings, bar-facing burpees over the bar, deadlifts)
The weight for the American kettlebell swing is 53# for men and 35# for ladies. 
The weight for the deadlift is 135# for men and 95# for ladies. 

Floater: Upsy-Daisy
AMRAP in 4 minutes of ground to over shoulder sandbag throws
The weight for the men’s sandbag is 75#

The weight for the ladies sandbag is 35#

7.16.2017

W.O.D. 7.17.17














For time:
12 Clean and Jerks (95/135#)
5 Wall Ascents (6/8ft)
12 Power Snatch (95/135#)
5 Wall Ascents (6/8ft)
12 Bar Muscle Ups
5 Wall Ascents (6/8ft)
5 Rope Climbs 20 ft (or 15 ft on the short ropes)

Community Notes:
Join us tomorrow 7/18 at 5:30 PM for Mobility with Shawna...Upstairs in the Annex.

The King and Queen of Prussia will be held all day on Saturday and give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about.

If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too!

See you there!

 There is NO regular classes on Saturday 7/22 only the competition, regular class resumes on Sunday.

A few details about the day of the King and Queen of Prussia are below- WOD's and HEATS will be up in the next day or two...

 Timeline: Arrive: 8:15AM- Registration begins
 Announcements: 8:40 AM Standards and details of the day
 WOD: 9:00AM - First heat begins
 Event End: 3:15 PM -...Estimated


Quote:
"Life is 10 percent what happens to you and 90 percent how you react to it.”
-- Charles R. Swindoll

7.15.2017

W.O.D. 7.16.17


Scotty 
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

 Complete as many rounds as possible in 11 minutes of: 
5 deadlifts, 215/315 lb. 
18 wall-ball shots, 14/20-lb. ball 
17 burpees, over the bar 

Score is total rounds

Quote:
You’ve always had the power my dear, you just had to learn it for yourself.
-Glinda, The Wizard of Oz

7.14.2017

W.O.D. 7.15.17

Who's ready for the King and Queen of Prussia 2017???
Workouts and heats will be announced this week so you can prepare!
No classes on 7/22...ONLY our internal competition "The King and Queen of Prussia"

Teams of 2; 20 Minute AMRAP of:
5 Front Squats 110/165#
5 Burpees over the Bar
7/10 Calories on the Air Bike

Partners switch after each round has been completed.

Community Notes:
FREE SUMMER SATURDAY - Today, bring a friend for FREE to the 9 or 10 AM CrossFit class!

Quote:
Never be ashamed of a scar. It simply means you were stronger than whatever tried to hurt you.

Good Luck Tim!


Coach Tim takes on his second full Ironman on July 23rd in Lake Placid!
Wish him well this week when you see him at the box!



Tim specializes in the shorter distances and really enjoys them - the Olympic and Sprint Triathlons. 

For the second time (since Arizona in 2012) Tim will take on The full Ironman -140.6 total miles; it's a tough mental game and excruciating distance for all three disciplines both leading up to and during the race.

He will Swim 2.4 Miles, Bike 112 Miles and Run 26.2 Miles

His goal is 11 hours or less. It will all come down to the run after the bike. He's gonna have to hold off just right on his power output on the bike to leave enough juice in his legs for a good, solid marathon in order to hit that goal.

CLICK HERE for the link to the course and event details.

Tim- CrossFit KOP is cheering for you---GOOD LUCK!