TEST DAY- RECORD RESULTS
"Baseline X 3"
500 Meter Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
CLICK HERE to compare to 1.3.22
Quote:
To improve is to change; to be perfect is to change often.
-Winston Churchill
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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
7 comments:
6am
Colette 14:22 rx
Julia 21:28 1/2 snake
Mike S 24:40 snake
Edwin 21:53 ring row
Gianna 21:33 ring row knee push up
Jamie S 17:26 rx
Kate C 21:18 snake
Greg 18:22 rx
Pam G 17:53 rx
Donna 20:09 snake/ butterfly ROM
Rich A 13:23 rx
Dana H 17:00 rx
Gordy 18:33 rx
Pete D 16:06 rx
Geoff 17:46 strict PU 5
Kevin H 14:22 rx
Max 18:56 rx
9:30
Sydney 21:31 30-25-15-5
Mary 23:37 counter balance squats 25 sq./rd incline pushups 10-5-10
Dana D 18:35 RR snake
Jackie 21:41 RX RR
Sam 22:32 strict
Erini 15:42 RX PR
Liz 22:58 snake 2" green band
Laura233:16 elevated
Dan 17:54 RX
Jordan 19:40 RX
Em G 20:13 rx
Aimee 14:22 RX PR
Cate 15:06 RX
Taylor 16:55 RX PR
4:30
John Mc 19:53 scale (band)
Mike Mit 19:30 PR (some rom)
Keith 17:26 rom pushup
Jerry 17:59 pole squat
Joe S 17:22 rx
Karen M 21:33 snake
Kristen 20:20 banded pull-up
Erika 21:29 snake ROM squat
Ben 22:07 rx PR!
The Nat 18:04 rx
Freaky G 17:45 rx
Lenny 17:40 rx
Alex Tu 19:04 rx PR!
Lauren T 17:06 ROM push up
Kyle J 15:58 rx
Jeff P 13:06 rx
Erin M 14:58 rx PR!
Yex 17:54 rx
Meg D 15:59 rx PR!!
5:30
Katie 20:12 Knee RR
Ryan P 19:38 rx
Matt T 22:30 RR
Baez 16:44 RX
Danielle C 18:49 snake
6:30
urya 20:00 30-20-10-5 Snake RR
EVan 17:36 rx
Emma 21:53 RR
Jessie 22:28 snake banded
Missy 21:45 snake band
Steph 19:47 snake
Seth 23:39 kip snake
Sarah 22:29 bike
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