Happy Birthday Joe A.
W.O.D. 8.10.10

Split Jerk
2-2-2-2-2

Assistance Work:
Banded Box Squats

Quote:
"Have confidence that if you have done a little thing well, you can do a bigger thing well too."
-David Storey

Results:

Kara: 78

Sam D: 195

Dave F: 115

Olan: 165

Jason: 225

Nikki: 145

JZ: 130

Danny: 235

Dianne: 65

Lisa C: 65

Joe M: 115

Plentus: 185

Kir: 75

Andi: 73

Miranda: 130

Christine: 65

Nicole S: 85

Aimee: 130

Gary: 165

Jay S: 130

Tom: 225

Charlie: 200

Jay E: 165

Kim G: 75

Kathleen: 85

Flounder: 85

Jeff: 145

Keith: 165

Seth: 165

Jaime: 85

Donkey: 110

Ellie: 95

Congratulations to Steph V. for taking First Place at the Bad Ass Bitch Invitational.

D.T. - aka Gypsy...also representing at the Strong-woman competition.

W.O.D. 8.9.10

Filthy Fifty
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/1/2pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

(compare to 3.14.10)

Video:
A WOD from Hybrid Athletics - video [wmv] [mov]

Quote:
"Every production of genius must be the production of enthusiasm."
-Benjamin Disraeli

Rx Results:
Jason 36:06
Seth 37:00
Sam D. 42:00
Jerry 35:32
Kevin 32:54
Mike B. 37:37
Tim G. 55:40
Miranda 41:34
Keith 39:18
Grans 24:40 (45# bar)
Sam B. 30:27
Laura 25:45
Jeff 32:54

DC Results:
Mike F 44:50
Liz 43:16
Donkey 47:16

Results:
Teamari 44:00 (1/2)
Josh DNF
Danny 35:16
Mel 48:19
Hannah 47:12
Karen 29:29 (1/2)
Kim G. 40:10
Christine 38:14
Kara 14:36 (1/2)
Dana 40:48
Cindy DNF
Bevin 38:31
Steph V. 44:22
Rob Ph 37:10
Joe M. 48:46
Shawn 48:24
Jaime 45:21
JZ 17:48 (1/2)
Kathleen 44:38
Peterson 45:55
Rob 40:52
Lori 31:10
Rachael F. 18:00 (1/2)
Lindsey 41:55
Justin 58:39
Jay S. 43:42
Jen N. 47:09

My that's a big fish Jen S.

W.O.D. 8.8.10

As many rounds and reps as possible in ten minutes of:
6 Squat cleans (95#/65#)
12 Pull-ups
24 Double-unders

Recipe:
3 Block Sunday Brunch Anyone? Who's cooking? When is our next Paleo Party? BBQ?

Community Notes:
There will be a kids class today at 11:00AM.

Quote:
"To accomplish great things, we must not only act, but also dream; not only plan, but also believe."
-Anatole France

Results:

Rx

Aimee: 4 + 2DU

Jim C: 2 + 8PU

Jason: 5

Grans: 5

Damn Close

Dorothy: 3 + 6 clean

Scale

Gina: 3 + 1 clean (55#-band)

SAZ: 1 + 48 singles (65#-band-singles)

Ellie: 2 + 5 cleans (65#-band)

Dianne: 2 + 5 cleans (45#-band-singles)

Nicole St: 2 + 6 cleans (22#-band-singles)

Sam: 4 + 6PU (95#-singles)

Danny: 3 + 6 cleans (95#-band)

Rachael: 3 (45#-band-singles)

Maura: 2 + 14DU (53#-band)

Jay S.

Mike F.

Brian U. - Good luck in Portland!!!

9AM-ers!

W.O.D. 8.7.10

1 Hang Power Snatch 55#/75#, 1 Over head Squat
2 Hang Power Snatch 55#/75#, 2 Over head Squats
3 Hang Power Snatch 55#/75#, 3 Over head Squats
4 Hang Power Snatch 55#/75#, 4 Over head Squats
...up to 10 Hang Power Snatch 55#/75#, 10 Over head Squats
500M Row
10 Hang Power Snatch 55#/75#, 10 Over head Squats
9 Hang Power Snatch 55#/75#, 9 Over head Squats
8 Hang Power Snatch 55#/75#, 8 Over head Squats
7 Hang Power Snatch 55#/75#, 7 Over head Squats
...down to 1 Hang Power Snatch 55#/75#, 1 Over head Squat

CFKoP Athletes out and about:
Good luck to Laura and Tim who will be competing in the Brigantine Island Triathlon on Saturday at 8AM. Also to "strong" woman Steph V. competing in the Bad Ass Bitch Invitational- strongwoman contest on Sunday at 10AM at Iron Sport Gym in Glenolden. A congrats to Deb who completed the SheRox Triathlon two weekends ago and finished 3rd in her age group. Keep training hard KoP athletes!!

Quote:
"It is not by spectacular achievements that man can be transformed, but by will."
-Henrik Ibsen


Rx Results:
Seth 27:23
Grans 23:02
Aimee 19:08
Mike F. 23:49
Charlie 21:00
John 20:58 (95#)
Kerry 27:05 (65#)

Results:
Kristen 55/35# 32:58]
Ellie 35# 29:48
Ken 33# 31:57
Joe M. 65# 33:40
Kathleen 35# 27:30
Kristen T. 35# 29:04
Jay S. 55# 24:47
JZ 65# 25:52
Brian U. 75/65# 31:11

Joe A

Kathleen and Todd

Bevin

Danny

W.O.D. 8.6.10

Deadlift
5-5-3-3-2-1-1

Skill:
Turkish Get up 7R/7L

East Coast Event:
The Beast of the East coming October 2011.

Community Reminder:

We want to note that the strength classes offered on Monday and Thursday are supplemental classes for individuals looking to improve their strength. There may be times when the movements that you perform in these classes coincide with those offered to the general population. In this scenario, you are welcome to modify the activity performed in class. For instance, sumo deadlifts instead of conventional deadlifts. If you have questions, please see Aimee or Jason

Read:
Box Squats

Quote:
"You have to do what you love to do, not get stuck in that comfort zone of a regular job. Life is not a dress rehearsal. This is it."
-Lucinda Basset

Results:
Jay E 460
SAZ 295 PR!
Ellie 225 RR!
Han 225
Tim H. 215 PR!
Jim C. 370
Sam D. 345
Donkey 245 PR +30!
Jas 425 PR!
Aimee 255
Nicole St. 45 PR
Plentus 427.5 PR!
JZ 295
Rob Ph. 305
Brian R. 245
Karen L. 155 PR!
Bevin 200 PR +25!
Cindy 215 x2
Jay S. 305 PR +30!
Nikki 245 PR +10!
Olan 325
Kevin 375
Joe M. 275
Kim J. 225 PR!
Danny 400
Kathleen 165
Josh 285
Joe A. 465
Jen S. 230 PR +28!
Todd 380
Charlie 360
Gary 300
Miranda 250
Sam B 315 PR +20!
Vincent 355 PR +20!
Rob P ouchie :(

Mark your calendar and join CrossFit King of Prussia for our RE-GRAND Opening Celebration in collaboration with our biggest fundraiser of the year. All proceeds raised throughout the month of October, including this event will go to Mammograms in Action. We will celebrate a successful year at 200 DeKalb St. and the opening of our new showers and locker rooms! We will have food, games, drinks, kids workouts and a Lululemon Trunk Show.


We are lifting Barbells for Boobs!

Raising awareness, one mammogram at a time, through Mammograms in Action; a non-profit organization that provides funding for mammography, screening and diagnostic procedures in the prevention of breast cancer for qualified women.

When: Saturday, October 16th 10AM-3PM.

WOD: GRACE-30 Clean and Jerks for time. Prescribed weight is 95#/135# but is scalable to ability. Everyone can participate.

Sign up: At the box or email crossfitkop@gmail.com

Click here to download our flyer, read more about the event and share it with your friends and relatives.

Donations: Can be made throughout the month and on the day of the event. We will make a mass donation on behalf of CrossFit King of Prussia or if you choose- via www.mammogramsinaction.org and www.barbellsforboobs.org. It is very important if you donate online to use our Affiliate Name (CrossFit King of Prussia) as “the company” you are representing.

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

W.O.D. 8.5.10

"Paul"
Five rounds of:

50 Double unders
35 Knees to elbows
185/125 pound Overhead walk, 20 yards

Events:
CrossFit KoP will host a Level 1 Certification on September 18th/19th. Click here for more details...and yes that does mean more adventure WOD's right around the corner!

Read:
Obesity Rates Keep Rising by Denise Grady

Quote:
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
-Thomas Jefferson

Results:
Ashley 75# (3rds) 23:30
Laura 95# (3rds) 18:46
Peterson 95# 41:46
Lindsey #53 (3rds) 23:36
Seth 125# 48:21
Melinda 65# 34:31
Dana 63# 33:14
Megs 85# 36:28
Kristen S. 85# (4 rds=32:40)rest(5 rds=42:10)
Jerry 155# 43:30
Olan 155# (4 rds) 42:11

Photos:
Kristen
Olan
Megs
Jerry

FRAN VIDEO

W.O.D. 8.4.10

AMRAP (as many reps as possible) in 12 Minutes of:
Burpee Box Jumps (13"/17")

Immediately after completing the AMRAP complete max reps of Body weight Deadlift in 90 Seconds.

Free Yoga Event:
Salutation Nation is an event Hosted by Lululemon Athletica on Saturday August 7th at 9AM at The Piazza in Northern Liberties- Philadelphia North Second Street and Germantown Avenue, Philadelphia, PA there will be a free yoga practice led by some of our area's most inspiring teachers. This event will be going on world wide, the North American goal will be to gather 25,000!!

Video:
Interview with Chris Spealler on Day 2 at the 2010 CrossFit Games - video [wmv] [mov]

AND

Dave Lipson "Isabel" - video [wmv] [mov]

Quote:
Vision. It reaches beyond the thing that is, into the conception of what can be. Imagination gives you the picture. Vision gives you the impulse to make the picture your own.
-Robert Collier

Results:
Rx +
Mike F: 66+12 (21") = 78
Olan: 93+21 (21") = 114
Plentus: 110+14 (25" 225#) = 124
Sam B: 111+13 (21") = 124
Joe A: 64+13 (25") = 77

Rx
Liz 90+7 = 97
Jen S: 99+11 = 110
Hannah: 60+12 = 72
Patti: 65+10 = 75
Miranda: 86+9 = 95
Josh: 60+24 = 84
Jeff: 83+13 = 96
Jay E: 82+24 = 106
Mel: 93+13 = 106
Jason: 94+25 = 119
Peterson: 75+10 = 85
Ellie: 85+11 = 96
Dorothy: 98+9 = 107
Sam D: 100+11 = 111
Kristen S: 70+10 = 80
Joe M: 65+10 = 75
Brian R: 107+13 = 120
Danny: 85+12 = 97
Jerry: 105+20 = 125
Kevin: 109+16 = 125
Aimee: 102+26 = 128

Scale
Dianne: 20?+22 = 42+
WW: 70+11 = 81
Rachael: 98+18 = 116
Rob Ph: 87+12 = 99
Lindsey: 63+15 = 78
SAZ: 61+7 = 68
Christine: 70+15 = 85
Megan: 78+15 = 93
Bevin: 64+14 = 78
Kim G: 75+17 = 92
Tim H: 30+6 = 36
Tim G: 72+15 = 87
Karen: 37+13 = 50
Holly 42+ 21 = 63
Jen N. 53+13 = 66
Flounder 80+6 = 86
Chris C. 58+14 = 72
Sandy 50+15 = 65
Jason Bo. 62+30 = 92

Photos:

W.O.D. 8.3.10

4 x 800M Run

-record time for each interval

Read:
Weightlifting Professor Attests to health benefits.

Quote:
"The price of greatness is responsibility"
-Winston Churchill

Results:
Tim P. 2:58/2:52/2:48/2:39
Ashley 3:40/3:42/3:47
Sam D. 3:13/3:04/3:08/3:09
Jeff 3:47/4:00/4:11/4:11
Joe M. 3:30/3:24/3:26/3:24
Justin 3:10/3:21/3:32/3:37
JZ 3:08/3:18/3:38/3:41
Seth 3:00/2:56/3:00/3:04
Nikki 3:24/3:35/3:54/3:51
Rachael 4:04/4:17/4:40/4:44
Mike F. 4:08/4:15/4:24/4:24
Aimee (1000M Row)4:27/4:25/4:30/4:30
Olan 3:04/3:07/3:17/3:26
WW 3:45/4:03/4:09/4:35
Charlie 3:27/3:28/3:30/3:22
Todd 3:09/3:25/3:37/3:47
Gina 4:17/4:12/4:26/4:48
Mel 4:24/3:54/4:09/4:16
Dianne 5:04/5:44/6:12/6:07
Danny 3:25/3:16/3:22/3:22
Lisa 3:54/3:57/4:04/4:38
Steph (1000M Row) 4:18/4:20/4:26/4:21
Joe A. 3:16/3:48/4:08/4:17
Jay S. 3:56/4:16/4:47/5:39
Dana 3:54/4:02/4:18/4:28
Melinda 3:59/4:13/4:30/4:08
Jen S. 3:50/3:50/3:53/3:47
Liz 3:35/3:51/4:00/4:10

Happy Birthday Mike V!!!

The above is an awesome collage that his family put together for him capturing his competitions in CrossFit...How AWESOME!

How well do you know "the cow"?

W.O.D. 8.2.10

Thruster (from the ground)
1-1-1-1-1-1-1

Assistance Work
Weighted Belt Squats

Read:
Save Money:Buy more MEAT by Chris Plentus

Recipes:
"Grilled Fish Pockets" with Heather Bergeron and James Hobart, CrossFit Journal preview video [wmv] [mov]

and

Fit to eat: Summer Picnic Menu

Quote:
"There is no scientific answer for success. You can't define it. You've simply got to live it and do it."
-Anita Roddick

Results:
Sam D. 175
Steph R. 98
Kathleen 73
Charlie 185
Holly 65
Teamari 65
Jim C. 135 form
Gina 68
Nikki 130
Tim H. 95
Brian R. 155
Kevin 195
Aimee 115
Christine 50
Danny 185
Vincent 145
Shawn 195
Jen N. 50
Josh 155
Jerry 155
Liz 78
Flounder form
Rob 175
Jen S. 115
Han 115
Roger 85
Miranda 120
Lindsey 70 (not 75 :()
Joe M. 115
Jay E. 185
CC 83
Kristen S. 75

Photos:
Liz

Jen N.

Christine


Jerry