30-20-10 reps of:
Toes to Bar
DB Front Rack Lunge (35/50#)
Ski Erg Calories
Quote:
“The only mistake in life is the lesson not learned.” ~ Albert Einstein
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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.
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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
4 comments:
6am
Jess 14:52 25# rom
Mike 16:59 25# t2p
Tori 14:29 25# rom
9:30
Colette 10:14rx
Ben 16:44 ghd
Em 13:47 rom
Leah 16:20 25# some rom
Mary 15:58 15# some rom
Molly 15:02rx
12pm
Shannon 14:35 ROM
Pam 13:34 RX
Edwin 14:47 35#
Jamie 11:53 25# Slamball
Care 14:31 RX
Kevin 13:31 RX
The Nat 10:08 C2 sit-ups
Max 15:16 40# ROM
Rich 12:38 RX
Masters
Lee 15:41 12# 20-15-10 toes 2 bar
Lisa 13:28 10# ROM/sit-ups
Kathy 11:13 10# toes 2 pole 20-10-5
Jordan 13:37 40# 10-5-3 toes 2 bar/sit-ups
Steve 17:15 BW lunges, sit-ups
Ali 13:59 15# GHD
Ina 17:55 15# GHD
4:30pm
Jeff 9:20 RX
Erin 10:58 RX
Alex Tu 13:59 Toes 2 Pole
Erika 14:01 25#
Dan C. 13:50 RX
Freaky 13:34 RX
Remer 10:17 RX
Taylor 12:54 GHD 35#
Lauren 12:49 C2B 25#
5:30pm
Julia 20:02 sc
Bhargav 20:10 35# ROM
Lisa 20:30 15#
Newcomer 19:02 ROM
Kristen 19:00 20# 1/2 sit-ups / ROM
Lil D. 18:50 25#
Baez 17:15 RX
6:30pm
Steph C 15:30 ROM, 20#
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