Have you noticed the bullietin board outside of the lobby bathrooms?

It's a place where you can...

Celebrate your own monthly PR's & achievements or challenge another athlete to their highest potential!
It's time to post a goal for 2012!

You can post a goal anytime during the year but be sure to fill in the "date achieved' when you accomplish it! If you haven't come up with a CrossFit goal for 2012, here's a quote from the CrossFit Goal Setting Blog to help you out....

Before developing goals, ask yourself the following questions:

1) What is SO important about this goal that I MUST accomplish it?
2) What excites me about the accomplishment of this goal?
3) How will the quality of my life improve once my goal is accomplished?

Quote:
“You have to have passion for the goal. You need to select goals that fire you up, that provide you with an intense amount of motivation, inspiration and direction. You should be so fired up about them you can barely fall asleep at night because you can’t wait to get up and go about achieving them.”
- Greg Amundson

W.O.D. 1.8.12

T & P Adventures (Take 2)

Meet and park at Frosty Falls at 9:00AM for an adventure workout with Coaches Tim and Plentus. There are no regular CrossFit classes this weekend, sorry for any inconvenience.

CrossFit Kids class at 2:30 and Steve's Club KoP at 1:30 will occur outdoors. Meet Steph in front of the gym.

Quote:
"Never forget that life can only be nobly inspired and rightly lived if you take it bravely and gallantly, as a splendid adventure in which you are setting out into an unknown country, to face many a danger, to meet many a joy, to find many a comrade, to win and lose many a battle."

-Annie Besant English Peace and Social Justice Advocate

WOD:
max reps in 90 seconds at 4 stations: sled drag (90#/50#)
sit ups
squats
push ups
3 rounds total, 1 min. rest in between rounds

Results:
Ditty 366
Matt 312
Elyse 418
Lynne 416
Jess 455
Dorothy 470
Erika 377
Jen S 414
Ben 336
Rhonda 422

W.O.D. 1.7.12

T & P Adventures (is baaaack!!!)

Meet and park at Frosty Falls at 9:00AM for an outdoor adventure workout with Coaches Tim and Plentus. There are no regular "indoor" CrossFit classes this weekend, sorry for any inconvenience.

Community Notes:
Crossfit KOP member, Joe Comly will be hosting Oms for Homes II – a yoga fund raising party – on Saturday February 4, 2012 to raise funds for Rebuilding Together Philadelphia. RTP is a local non-profit organization that provides critical home repairs to low-income homeowners in Philadelphia. All are welcome, regardless of your level of ability (or flexability). If you are interested please contact Joe at jcomly@comcast.net or Click here to read the flyer.

Quote:
"Adventure isn't hanging on a rope off the side of a mountain. Adventure is an attitude that we must apply to the day to day obstacles of life - facing new challenges, seizing new opportunities, testing our resources against the unknown and in the process, discovering our own unique potential."

-John Amatt organizer and participant in Canada's first successful expedition to the summit of Mt Everest.

WOD:
Teams of 2 or 3 had to complete 4 rounds of: 100 kb swings and 100 stumpjumps, and 1 Novaloop run WITH the kb.

Results:
LP/Megs/Ditty - 25:20 (35#)
Faby/Giovanni - 26:44 (35/55) 3rnds
Jen S/Meg B/Howard - 28:30 (35)
Becca/Roni/Jen - 25:54 (18)
Mel/Mrs. Peterson/King - 25:44 (18/35/55)

W.O.D. 1.6.12

A double under blurrrrr

the contemplation of the Deadlift

Welcome to Matt G!

Deadlift
5-5-5-5-5

then
3 Rounds for time of:
50 Double Unders
10 Deadlifts (185/275#)

Read:
What Malcolm Gladwell has to do with Olympic Lifting by C. Plentus

Quote:
"Just don’t give up trying to do what you really want to do. Where there is love and inspiration, I don’t think you can go wrong."
-Ella Fitzgerald

Results:
Alexis 125#, 8:34(75#/SU)
Peter Form, 11:09 (95#/SU)
Drew 305# PR, 11:07 (185#/SU)
Mike P. 340# PR, 11:20 (DUA)
Jen S. 200# PR, 9:17 RX
Cindy 105#, 7:08 (55#/25StepUps)
Jeff 275# PR, 10:15 (185#)
Manny 170# PR, 8:37 (125#/SU)
Lam 185#, 6:59 (185#)
Becca 135#, 7:59 (95#,DUA)
Pat 245 PR, 14:03 (165#)
Rebecca S. 185#, 10:28 (135#)
Mike S. 175#, 10:50 (135#/SU)
Gina 135#, 9:52 (?#/DUA)
Susan 175, 7:25 @ 145
Jonathan, form :) @ 95
Mark C 165, 9:44 @ 125 20DUA
Kara 173, 9:52 @ 135
Chris T 125, 9:57 @115
Ciera 195, 11:53 @155 25DUA
Sharon 185, 12:20 @95
Dan G. 305, 8:14 @ 185
Keith 275, 4:01 @ 185
Kevin B. 275, 8:10 @ 185
Matt G 175, 11:12 @ 135/115/100SU
Jess C 175, 12:20 @ 135
Mark B 230, 7:12 @ 185
Andrea 105, 4:50 @ 65 (50SU)
Tamas 315, 9:50 @ 225
Laura 185#, 3:47 (135#)
Jackie+1 133#, 7:12 (83#/Row)
Brian 265#, ouchie
Olan 325#, 10:29 RX
Brianna 85#, 7:10 (75#/SU)
Plentus 355#, 6:20 RX+ 315#
KSB 165#, 8:35 (95#?)
Travis 305#, 7:59 (225#SU)
Joe 255#, 8:05 (165#/DUA)
JB 235#, 7:53 (100SU/185#)
Luke 65 (form)/11:45
J.Na: 175/14:44
Flounder: 275/12:15
Sandy 145 PR / 7:55 @125
Steph V: 295 PR/ 12:19
Nathan 55 (form) / 5:40
JZ 265 / 5:57 @185
Denise 195 / 11:03
Jerry 295 (form) / 8:43
Rachel 113/ 11:11
Jay E: 425/14:36
Diego 255/ 10:25
Borden 315/ 9:33
Sam B 135 (form) / ???
Stasie: 133/9:20 @103
Becky 175/ 11:42
Miranda: 205/ 7:21
Giovanni 315 (PR)/ 10:36 @215
Faby: 255/ 9:11 @215
Krista 133 / 12:18
Shoeless 355/ 13:29
Randy 255/10:20 @155
Nick 175 / 11:34
Charles 225/7:08 @155

W.O.D. 1.5.12

Elyse

Dawn

Keith

"Nancy"
5 Rounds for time of:
400 meter run
15 reps Overhead squat (65/95#)

or

rowing "Nancy"
5 Rounds for time of:
500 meter row
15 reps Overhead squat (65/95#)

Video:
"Form Vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]

Community Notes:
Open gym is tonight from 5:30-7:30PM, Steve's Club Team WoD goes off at 6:30PM.

Laura will be there from 5:30-6:30PM to brief the "NO sugar Detox" nutrition challenge.

T & P Adventures will occur on Saturday & Sunday at 9:00AM - dress appropriately, these occur outside; no regular classes this weekend due to the Level 1 Trainer course we are hosting.

Quote:
"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly."
-Stephen R. Covey

Results:
"Nancy"
Rx:
Mike T. 23:00 +115#
TP 16:44 + 115#
Jay E 21:06
Keith 18:02
Cate 15:12
Aimee 15:21
John C. 15:24

DC:
Nina 15:37 65#

Scaled:
Kevin 16:57 75#
Meg B. 14:47 22#
Susan 17:33 45#
Elyse 21:26 55#
Dawn 27:04 35#
Panos 15:10 85#
Clay 16:20 65#
Amanda 16:50 35#
Megs 17:23 65#, push jerk
Lam 19:19 65#
Joe C. 17:25 45#
Travis 16:34 75#, DC
John K. 16:03 75#
Arin 16:22 35#
Jen Schmidt - 23:05 25#
Matt D. - 20:32 65#
Rebecca - 19:25 15#


Rowing "Nancy"
Rx:
Dorothy 17:03
Kristin T 16:13
Laura P 17:10
Olan 21:45

Scaled:
Becca 20:09 45#
Dianne 21:36 35#
Lauren 20:04 25#
Ciera 22:00 22#
Sharon 22:56 PVC
Donkey 20:46 DC

M.L.K. Day

On Martin Luther King Day, January 16th our Steve’s Club KoP will be participating in a day of service. The kids will be writing letters/making cards for the service men and women of Kandahar CrossFit in Afghanistan. Following which they will complete the same hero WOD that Kandahar CrossFit will doing that day. This project will be a great opportunity for our kids to connect with their Steve’s Club value of "Community".

We have asked Kandahar CrossFit what it is that their members can really use. Their reply was, "chalk". Apparently they go through it much faster than they can get it through government funding.

We are asking for CrossFit KOP members to support the project by donating money to purchase letter/card making supplies, postage and chalk. Please place cash or checks made out to 'Steve's Club King of Prussia' in the envelope at the front desk. Thank you in advance for your support!

Click HERE for our flyer on the event.

W.O.D. 1.4.12

Complete a one minute rotation at each station:
Air Dyne Bike
Dumbbell Push Press (15/35#)
Kettlebell Swing (35/55#)
Calorie Row
Med Ball Clean (14/20#)
SumoDeadlift High Pull (55/75#)
Double Under
Hang Power Clean (55/75#)
Overhead Squat (one arm) Kettlebell (35/55#)
Box Jump 20-21"/24-25"
rest one minute
...then complete the station rotation one more time

Your total score for the workout will be the number of reps completed at every station with the exception of the Air Dyne, the row and the double under. These stations are inserted into the workout to make you tired but we fully expect you to go ALL OUT on these stations because after all...you are CrossFitters! Feel free to yell at people that you feel are "dogging it". Count your reps on a running total for remaining stations.

Read:
The Fat Trap by Tara Parker

Q&A with 17 yr old CrossFitter Darby Nelson by S. Vincent

Community Notes:
Thursday Jan 5th is the last day to sign up for the Post Holiday Sugar Detox Challenge and save $10. The challenge is starting THIS Saturday January 7th and runs for 3 weeks until Saturday January 28th! If you want to learn more about the challenge to see if it's right for you - stop by and ask Laura a question (or 2 or 3) during Thursday's Open Gym between 5:30 and 6:30pm and get a recipe to help get you started too. Can't make it but still have questions, email her at laurapappashealth@gmail.com.

The challenge is a great way to start thinking about your food and how it impacts your mood, energy, and training. It's not Paleo or Zone, but if you are currently following either of those diets you can stil do the detox. When you sign up for the challenge you will receive a 20+ page workbook that includes details on the challenge, information on where to find sugar in your foods and why you want to avoid it, a healthy (challenge focused) shopping list, detox supplementation ideas, food journal, and more!

Open Gym is this Thursday, 1/5 and runs from 5:30PM until 7:30PM, anyone interested in coming out to partner with one of our kids from Steve's Club - see you at 6:30PM for another team WOD.

Quote:
"Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them."
- Vaibhav Shah

Results:
Paul 125 (scale)
Nicole 191 (scale OHS)
Mike P 252 (35# OHS)
Pat 182 (35# OHS)
Manny 133 (scale)
Gina 180 (scale)
Jeff 151 (35/25 PP and 45/35 OHS)
Cindy 187 (scale)
Nina 292 RX + 25PP
Rebecca S 203 (17# OHS / 26.5KB)
Alexis 154 (scale)
Drew 129 (35#OHS / 35KB)
Timmy 284 rx
Susan B 180 rx
Jordan 105 first round, lost count (scaled)
Ciera 155 (scaled)
Sharon 201 (scaled ohs)
Barb 152 (scaled)
Jonathan 169 (scaled)
Conor 224 scale
Conn 275 scale
Ernie 286 scale
Sam B 243 Rx
Kristin T 313 Rx
Kate K 239 scale
Dan Faby 244 Rx
Jason Balmer 300
Diego 184 scale
Sarah J 214 scale
Stasie 171 scale
Rachel 187 scale
Randy 167 scale
Giovanni 182 scale
Heather 258 scale
Tony 352 Rx
Kathryn 217 scale
Vinny 215 Rx+
Plentus 202 Rx+
John C. 248 Rx
Kathleen 214 scale
Roni 238 scale
Gabe 212 scale
Chris NZ 219
Rob Ph 225 Rx
Brian R 247 Rx
Byrnsexy 246 Rx
Jackie 218 scale
Clay 250 Rx
Tamas 242 Rx
Kurt 270
Travis 244
KSB 226 scale
Joe C 191
Amanda 211 scale
Fab 210 scale
Joy 224 scale
Miranda 302 rx
Flounder 204 scale
JZ 204 scale
Danielle 196 scale
Patrick 251 Rx
Alison 310 Rx
Howard 186 scale
Sandy 258 scale
Denise 234 scale
Chris S 227
Katie FM 233 scale
Tidmore 199 Rx

2011 Open Sectionals

It’s that time of year again and I do not mean making resolutions...I mean competing in the CrossFit Games Open Sectionals. Last year, CF KoP had over 30 members participating throughout the Open. Everyone was competing for a different reason but in the end everyone had a blast. We encourage each of our members to consider participating in the Open. You will find out a lot about yourself and you just may be able to help the team. Last year, several of our members, that were not on the Regionals team, recorded a score in an individual Sectionals workout that helped the team place high in Open Sectionals. It truly was a total gym effort and I hope the same thing happens again this year. For those that were not members at the time, the gym was FULL of intensity and it was without question something I looked forward to every week.

Last year, we decided to let the CF programming chose for us. The top three men and top three women from Open Sectionals comprised our Regional team for 2011. This year will be slightly different; we will take the top 6 men and top 6 women from Open Sectionals and they will compete against one another in the Regional WODs from 2011 to determine the top three men and women to comprise the 2012 CF KoP Team. There are several reasons for this…

1) The Sectionals occur over 5 weeks but at Regionals you may be asked to do 3 or more workouts in one day and we need to know how you can perform in that environment.
2) The Regional workouts from last year comprise high level skill and strength movements…two things that continue to be present in CF competitions at higher levels but may be absent at lower levels.
3) This gives everyone more time to work on your weaknesses if you have not been doing so already.
4) In the unfortunate event that a high level member gets hurt during Regionals, this would be an opportunity for them to prove their potential.

If you remember the workouts from Regionals, you should become proficient in ALL of the following: HSPU, Heavy Thrusters, Heavy Deadlifts, High Box Jumps, Heavy Snatches, Muscle-Ups, etc. We offer 4 Strength classes weekly, Monday/Friday 7:30PM, Thursday 5:30PM & Saturday at 11:00AM, these should be used as competition classes for training and strength building prior to the "open" secionals.

If there are any questions related to Open Sectionals or the CF KoP Team, please see Jason at the gym.

W.O.D. 1.3.12

Thruster
1-1-1-1-1-1-1

then:
for time
12-9-6
Thrusters (65#/95#)
Burpees over the bar


Quote:
"Don't mistake pleasure for happiness. They are a different breed of dogs."
- Josh Billings

Results:
Dianne 95#, 7:57
Nicole S 100, 5:47
Jay E 225, 4:03
Rebecca 80, 6:34(55#)
Manny 120, dnf(65)
Dorothy 110, 4:09
Drew 155, 7:04
Kristin T 110, 4:14
Pat P 165, 5:59
Mike P 155, 4:05
Rhonda 50, 5:39
Susan 97.5, 5:00 RX
Tim M 185, 3:15 RX
Becky C 83, 7:49 RX
Meg B 93, 5:31 RX
Kara 90, 6:05 65/55
Chris T 90, 5:50 55
Kenny from AZ 205, 2:36 RX
Becky from AZ 140, 2:36 RX
Tori 3:43, sub walking lunge
Tim P 175, 2:47 rx
Cate 135, 3:15 rx
Aimee 130, 3:03 rx
Conor 195, 4:04 Rx
Jess S. 83, 8:48 (55#)
Jess C. 100, 6:10 Rx
Stasie 65, 6:05 (45#)
Tony 215, 3:14 Rx
Jason B. 175, 3:40 Rx
Luke form, 7:55 (65#)
Nick 125, 5:29 (75#)
Jerry 165, 4:26 Rx
Danny 225, 2:15 Rx
Miranda 130, 4:19 Rx
Ditty 110, 6:42 Rx
Diego 150, 5:26 Rx
Nathan 35, 6:04 25#
Laura 105, 4:59 Rx
Flounder 115, 5:52 73#
J. Schmidt 60, 9:01 35#
JZ 135, 4:39 75#
Chris S. 205, 4:12 Rx
Shoeless 180, 4:14 Rx
Shawn 185, 3:51 Rx
Alison 110, 5:09 Rx
Faby 145, 5:14 Rx
Denise 105, 6:19 Rx
Rachel 65, 6:51 Rx
Sandy 75, 7:01 55#
Mike V. 245, 2:21 Rx
Vinny 205, 3:01 Rx
Jason L. 195, 4:05 Rx
Mel 100, 4:39 Rx
Arin 65, 5:53 55#
Byrnsie 160, 5:23 Rx
Kurtis 165, 8:01 ROM
Steph V. 140, 4:48 63#
Olan 185, 4:00 Rx
Keith 205, 4:10 Rx
Ernie 135, 3:40 70#
King 155, 3:23 75#
Dan G. 145, 6:01 Rx
Kate K 88, 5:14 Rx
Gina 78, 5:40 55#
Sharon form
Mike Fab 195, 5:02 Rx
Clay 185, 3:50 Rx

W.O.D. 1.2.12

You are signing up for the "Open" ---right?

"Angie"
for time complete
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

(compare to 7.13.11)


Reminder:
This weekend we are hosting a Level 1 CrossFit Trainer Course therefore there will be no classes held at the gym. We will be hosting T&P adventures at 9AM on both Saturday and Sunday--meet and park at Frosty Falls. This is open to Members and friends and family.

Quote:
"Worry never accomplishes anything. When you have a problem, it is best to concentrate on the solution to that problem, not the problem itself."
-Thomas D. Willhite

Results:
Rx:
John C. 21:51
Mike T. 18:51
Chris (NZ) 24:19
Mike P. 20:52
Brian R. 25:18
Dorothy 22:40
Shawn 26:49
Byrnsie 19:59
Tamas 22:16
Dan 28:47
Laura 16:19
Keith 27:27
Olan 24:11
Gabe 25:14
Tim M. 18:15
KT 24:23

DC:
Jay E. 27:14 DC -pullup rom
Conn 32:09
Patrick 23:51


Scale:
Steph V 36:56 mf
Doug D 38:17 1/2 reps band
Lam 34:44 band
Becca 36:56 band
Roni 14:10 1/2 reps, 25:20 75 reps jump
Ditty 37:05 band knees
Ciera 33:30 knees, jump, ab
Beth O 33:35 knees band
Susan B. 31:00 mf
Kathleen 29:33 ab/red
Becky 34:25 DC -depth
Lauren 13:10 1/2 reps, 21:31 75, jump
Barb Z. 33: 21 band
Jason L 11:17 1/2 reps
Mel 10:52 1/2 reps
Ph 24:41 band
Megs 8:38 1/2 reps
Diego 14:48 1/2 reps
Jna 29:40 band
Jordan 13:20 band
Mike S. 32:03 MFband
Sharon 20:56 1/2reps sub bj
Shoeless 13:01 1/2 reps
Josh S. 26:05 MFband
Liz 28:23 band
Katie V 23:02 green band
John S 26:45 5 x 20 rounds, green band
Kate K 22:01 green, knees
Jerry 26:20 box
Randy 33:19 band, knees
Borden 33:05 gr band
Conor 28:37 band
Miranda 15:30, 1/2 reps
Jeff 11:34, 1/2 reps
KSB 29:33, knees
Alison 18:06, green
Luke 19:21, 1/2 reps, black
Sean S. 23:14 snake
Mark B. 13:16, 1/2 reps
Krista N. 17:00 1/2 reps, band knees


Photos:
Josh S.
3:30PM - early happy hour?!

Welcome to Roni - first class!
John C, Mike T, Ditty and Chris from NZ battle with the pull-ups
Warm up fun!

Post Holiday Sugar Detox Challenge

In this 3 week challenge you will:

* Have more energy
* Learn how to find where sugar hides in many foods that you think don’t have sugar
* Learn how sugar impacts you and your mood
* Lose a few pounds…
* Feel better

Cost:

Now through January 5th $40
Click here to register for the challenge

As part of the 3 week challenge you will get:

* Packet to get you started with information on the challenge, shopping list, and information on how to find sugar in foods
* Weekly email with tips to help support your detox
* Supplemental recipe ideas
* Email support from Laura for any of your questions / follow up questions from the materials
* Access to the Facebook Group: Sugar Detox Challenge - Laura Pappas Health to share community success, struggles, and ideas
* Bonus: Weekly Group conference call (if interest is here, we’ll schedule it!)
* Bonus: 20 minute call with Laura during the challenge
* Bonus: Weekly Food journal support and commentary

Additional Items to help support you in the challenge:

* Grocery Store Tour to help get your kitchen stocked and ready to go (sign up for the challenge and contact me for a discout code, reduced to $35 as part of the challenge – regular prices $50) - Sunday January 8th at 11am at Wegmans in Collegeville
* Additional 30 minute one on one coaching session with Laura ($30 as part of the challenge)
* All Crossfit KoP members will also receive the opportunity to get body fat analysis and measurements at the start and end of the challenge.