W.O.D. 5.8.12

We have NEW CrossFit KoP socks for sale at our store.

Get 'em while they are hot!

"The Dumbbear"

In 15 minutes complete as many rounds as possible of the following

20 Dumbbell Deadlifts

Bear Crawl (length of gym)

15 Burpee Box Jumps (20-21"/24-25")

Bear Crawl (length of gym)

Coaches Notes:

In the dumbbell deadlift, both ends of the dumbbell must touch the ground at the bottom.  For many, maintaining the lumbar curve in the bottom position will be difficult, so choose a weight according to your level and ability.  An athlete could deadlift to plates on their sides to limit the depth in the movement.  For those with sufficient flexibility, your posterior chain will get ROCKED so be conservative in weight. 

Video:

"Infant Swimming Resource: Teaching Progression" with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Quote:

"A bend in the road is not the end of the road...unless you fail to make the turn."

-Unknown

Results:
Jay E 2+14db, 100s' (each hand)
Schaffer 3+6db, 65#
Tidmore 4 +15db, 45#
The Nina 3+ 13bj, 45#
Brett 3+ 2bj, 45#
Pooch 3+ 10db, 45
Bob W 3, 45#
Gina 3 +10 db, 35#
Paul 4+14db, 55#
Kara 3 @ 20
Chris T 3 @ 20
Rhonda 3 +11 burpees @ 20, 13"
Mike W 2 +15 burpees @ 55
Lisa A 2 +14 burpees @ 25, 13"
Heather 3 + 20 deads @ 35
Lauren 2.9 @ 35
Susan 3 + 6 burpees @ 35
Kim 3 + 20 deads and bear @35, 24"
Beth 3+1 dead @ 15, 17"
Bre 3+15 deads @ 30
Tall Dan: 3 @ 50 (with 15# plates)
Chris NZ: 3 @60 (with 15# plates)
Olan: 2 @ 55
Brynsie: 3 @55
Jonathan 3 @ 35 (25# plates)
Mike P: 4 @75
Becky: 3 @ 20 (15# plates)
JZ: 4 (55#)
Becca 3+BC (20#)
Megs: 4+1dl (35#)
Joe: 2+3bj (40#)
BO: 3+20dl (40#)
Dawn: 2+15bj (25#)
Josh F: shin met box
Gabe: 4+5dl (55#)
Nathan: 3 (15# and 20")
Ph: 3+BC (75#)
WW: 3+14bj (35#)
Rachael: 3+3bj (25#)
Christina: 3+1bj (20# and 17")
Mike F: 2+11bj (65#)
Faby 3 + 10 DL (70#, 25")
John C. 5 + 5 BJ (55#, 25")
J-Na 3 (25#, 20"?)
Wax 3 + 2 BJ (55#, 24")
Dan F. 3 + 5 DL (15/11 reps, sub BC with walking lunges)
Paul S. 3 + 15 DL (70#, 25")
Jess C. 4 + 4 DL (35#, 21"?)
Katrina 2 + 15 BJ (12#, 17"?)
John G. 3 + 3 DL (55#, 25")
Alanna 2 + 8 DL (15#, 20")
Kathy G. 1 + 12 BJ (15#, 9" plates, sub BC with walking lunges)
Rebecca 3 + 7 DL (40#, 20")
Josh 3 + 10 BJ (55#, 25")
Jen S. 3 + 2 BJ (45#, 21")
Faby 4 + 5 dips (50#, sub ring dips for BJ)
Paul S. 4 + 2 dips (50#, sub ring dips for BJ)
Vinny 3+15bj, 70#
Sharon 2+5bj
Matt O. 3+20dl, 55#
Luke 3+4bj, 45#w/plate
Travis 3+9dl, 55#
Jim C 3+6bj, 40#
Deedee 3+9dl, 35#
Kate FM 2+12bj, 25#
Jaime 2+3bj
Jess S 2+13bj
Joe P 3+14dl, 45#
Bob S 3, 50#
Demery 2+3bj 12#, 13"
Diego 3+20dl, 40#
Arin 3+3bj, 20#, 17"
Alison K 3+4bj, 45#
Patrick 3+11bj, 55#
Rachel R. 3+10bj, 20#

Photos:

 Post WOD celebrations all around!

W.O.D. 5.7.12

 Congratulations to Team KoP and Aimee for a weekend of amazing competition, huge PR's and fun! 

We also appreciate the huge CFKoP cheering section who got to witness this awesome competition.

Thank you!

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk
3-3-3-3-3

Quote:

"All coaching is, is taking a player where he can't take himself."
- Bill McCartney

Results:
Jay E 245/245/185 form
Peter 115/145/155
Wax 135/165/175x5
Chip 155/185/205
Mark C 125/130/160
Cline 95/115/125
Lam 120/135/145
Chris Stewart 135/160/165
Susan 80/97/100
Barb Z 75/85/90
Mike W. 105/140/145
Sarah W. 67.5/80/77.5
Beth O 65/80/85
Kara 60/75/83
Chris A. 115/120/125
Chris T. 68/75/78
Jessie S. 65/70/55
jeremy f 115/125/125
paul f 205pr/205/200
conn 155/165/170
faby 135/165/170
borden 125/145/155
matt g 170/195/200
diego 115/125/125
mike p 135/145/145
justin 135/175/165
denise 80/95/100
erika 75/75/85
tim h 120/155/145
ken 100/115/125
jackie 80/75/ouchie
sam b 195/200/215
melissa 75/70/55
john sch 155/195/200
oleg 135/135/155
kate k 75/95/95
kim c 55/80/80
john c 155/180/205(235x2)
jen s 75/120/125
nick 125/165/175
john gee 135/175/165
Mark B 115/115/95 form
Alexis 80/80/85
Rachael R 80/75/110
Christina 58/53/43 form
Sy 75/95/100
Josh F 95/105/120
Megs 80/95/105x2
JZ 110/120/135
Justin 135/155/155
Arin 73/78/83
Brian R 145/175/195
Rob Ph 170/200/205
Byrnsie 10/185/185
Dorothy 95/115/135
Joe L 120/125/125
Ryan 120/125/145
Travis 105/145/165
Amy 68/78/73
Patrick 170/185/185
Dan L 140/185/185
Rachael 65/75/90
Jess S 60/70/70
Joy 65/75/85
Matt O. 125/135/135
Paul S 175/185/195
Chris S 215/225
Luke 145pr/165pr/165pr
Flounder 125/150/160
Tidmore 115pr/135/145pr
Melanie 95pr/115/115
Sharon 95/105/105
Sandy 65/75/75
Joe P 125/140/150

Photos:

Justin

Josh

Joe

 Dorothy

W.O.D. 5.6.12

Individual Event 2 from the CrossFit Regionals:

Row 2000 Meters

50 One-legged Squats, alternating

30 Hang cleans (225/135#)

Coaches Notes:

Scale weight according to level and ability. One-legged squat modifications will be shown in class.

Quote:

"There are so many people out there who will tell you that you can't. What you've got to do is turn around and say "watch me".

- Unknown

W.O.D. 5.5.12

For time:

200 m run

30 wall balls (14/20#, 9/10' target)

20 sumo deadlift high pulls 35/55#

30 box jumps (20/24")

20 toes to bar

30 burpees

20 shoulder to overhead (95/135#)

Quote:
"To be so strong that nothing can disturb your peace of mind. "

-Christian Larson

W.O.D. 5.4.12

For time:

200 double-unders

100 kettlebell swings 35/55#

* For every missed double-under AND every break in kb swings, row 25 m after final kb swing.  Your time stops when the row is finished.  For example, if you miss 25 double unders and break 5 times in the kb swings, you need to row 750 m (30 x 25 m)before stopping your clock. Coaches discretion on scaling options for Double Unders.

Community Notes:
Reminder there is NO 6:30PM CrossFit Class tonight. ONLY 6:30PM Westside barbell.

Quote:

“There is only one corner of the universe you can be certain of improving, and that's your own self.” -Aldous Huxley

W.O.D. 5.3.12

Back Squat

5-5-5-5-5

Cash out:

Teams of three complete max prowler pushes in 7 minutes, one athlete works a time. Distance - 30 meters (outdoors-from the barricades to the "rectangle"). Weight 180#/275# (this does not include the weight of the prowler).

Community Notes:
Reminder tonight is OPEN gym from 5:30-7:30PM. This is FREE & open to all members to come in and do a WOD, Strength or Skill of your choice. There will be no evening kids class. ONLY the CrossFit Kids "Cubs" class will run at 3:45 PM. 

Quote:

“Let the refining and improving of your own life keep you so busy that you have little time to criticize others.” 

-H. Jackson Brown Jr.

Good luck and Congratulations to CrossFit KoP's 2012 Regional Athletes:

Danny, Vinny, C. Plentus, Cate, Laura, Kristin T. and Aimee

Our athletes have been training hard for the past year to get their bodies stronger and minds sharper for the 2012 Mid-Atlantic CrossFit Regional competition...and it has finally arrived.  We will compete in three days of grueling WOD's and face some of the toughest competition just north of the Nations Capitol.  The Mid-Atlantic has always been a force worth reckoning with; last year our region produced one of the top finishers at the CrossFit games, Ben Smith.  It is an honor to make it to this level of competition and throw-down next to some of the fittest. The location of this weekends event is at the Prince Georges County Sport and Learning Center in Landover, Maryland.  If you find yourself with nothing to do this weekend, please come down to support our athletes. If if you do come down please dress in black and green to support our team!

Click here to check out a recent video and article on the Games page profiling our amazing athletes.

Good Luck CrossFit KoP!

Plentus

Vinny

Danny

Kristin T.

Laura

Aimee

Cate

W.O.D. 5.2.12

Individual Event 1 from the CrossFit Regionals:

"Diane"

21-15-9

Deadlifts (155#/225#)

Handstand Push-ups

Quote: 

"A person can succeed at almost anything for which they have unlimited enthusiasm.” 

– Charles M. Schwab, American Steel Magnate

Results:
Nina 9:59 (ab mat)
Pooch 6:07 (155/box)
Rachel 9:16 (115/box)
Jay E 4:05 (Ab mat)
Ernie 5:31 (205/ab mat)
Kim 9:34 (140/SBA)
Gina 8:24 (125/box)
King 7:38 (175/2abmat)
Mike S 8:52 (155/box)
Roni 9:10 (135/ab mat)
Rebecca S 7:43 (135/SB)
Chris Ags 8:01 155/stinkbugs
Lisa: 7:44 135 and stinkbugs
Barb: 7:42 105 and stingbugs
Kim C: 9:08 113/abmat+
John C: 3:18 Rx
Kevin B: 11:41 Rx
Megs: 9:43 135/1 abmat
John S: 7:48 stinkbugs
Mike W: 9:14 185 and stinkbugs
Dan L: 11:30 1 abmat
Becky C: 10:56 front squats/abmat
Amy D 6:28@65#, box
Vinniie G 5:25@108, 30box
Brian R 7:09@108 ABmat
Rob Ph 6:31@225(scale hspu)
Gabe 9:26@225, stinkbugs
Ryan 4:27@185,25box
Sarah W. 8:30@55,20box
Pam 7:04@65
JZ 6:50@185
Travis 7:57@225,15plate,abmat
Roman 5:41@225,30box
Joe C 9:43@185,ab+stink
WW 6:45, stink
Ben 7:51@165
Matt O 6:26@225

FREE Music Together Demo classes for children!

Tori and !Tempo! are celebrating 10 years and offering Music Together® classes for FREE at CrossFit King of Prussia. 

Music Together is an internationally recognized early childhood music program for babies, toddlers, preschoolers, kindergartners, and the adults who love them. First offered to the public in 1987, it pioneered the concept of a research-based, developmentally appropriate early childhood music curriculum that strongly emphasizes and facilitates adult involvement.  Music Together classes are based on the recognition that all children are musical. All children can learn to sing in tune, keep a beat, and participate with confidence in the music of our culture, provided that their early environment supports such learning.

Monday, May 14th @ 11:00-11:45am

Monday, June 18th @ 11:00-11:45am

Monday, July 9th @ 11:00-11:45am

Thursday, July 26th @ 10:00-10:45am

 

Classes are free but registration is required.  Please email tori@tempotherapy.com to reserve your spot. Check out www.tempotherapy.com for more information or click here to share the flyer with others.

Athlete of the Month

 

 

Congratulations to Jess C!

 

Get to Know Jess C our Athlete of the Month – Q &A:

Hometown: Wilkes-Barre, PA

Current Location: Norristown, PA

Age: 34

Occupation: Engineer

College: Penn State

How long have you been a CrossFitter? Since November 2010, though I actually found the website in May and stared at it for months before working up the courage to walk in the door.

Did you ever play sports?

 

Me? Sports? Ha, no. If you ever saw me try to throw a ball, catch a ball, kick a ball, hit a ball with a stick, or dodge a ball, you'd understand the problem. In high school and college, I was involved in dance, and after that, I enjoyed other safe, non-sport activities like yoga, climbing, aikido, and cycling.

What is your biggest achievement at CrossFit?

 

Running a mile for the first time in my life. When I first started, I often struggled to finish the 400m warmup. A mile took me over 12 minutes, half walking, and I was in tears by the end. This spring, I finished a mile in just over 8 minutes!

What do you feel that you still need to work on?

Running, definitely, and general endurance.

 

Goals for the rest of this year?

 

Show up, give it my best, don't get hurt. Hmm. I may need a goal to work on more specific goals.

 

What's your favorite WOD?

The 12 Days of Christmas. The entertainment value alone is priceless.

 

What is the craziest insane workout outside of CF you have ever done?

Canyoneering in Zion National Park was a blast. Also, there was this one time we took a kayak trip down the Delaware after a flood, which was kind of crazy and insane in retrospect.

 

What’s your least favorite WOD?

KAREN

 

What’s your favorite lift?

Snatches. Bar's on the ground, bar goes up, whee! I may change my mind once I'm better at full squat snatches and have to deal with real weight, but for now, I do power snatches and they're fun. I'm also fond of dumbbell push presses.

 

What’s your least favorite lift?

Are wallballs a lift? I say they are. Wallballs. (See above re: Karen.)

 

What skill do you want to work on in 2012 the most ?

Skills I -want- to work on? Any lift (except wallballs). Skills I -should- work on? Wallballs. And double-unders and running.

 

What's your favorite foods, and snacks?

Pretty much all of them. Chocolate primarily, in all forms, as well as cheeseburgers, burritos, wings, sushi, pho, good southern barbeque, CowShare, tea, sweet potatoes, and beer. I also really, really like Brussels sprouts. For real.

 

Whats your favorite piece of workout "gear"?

I'm not a huge gear nut, but I love my Stem and Vivo shoes. Also, never underestimate the importance of quality undergarments.

 

What you say is your biggest improvement since starting CF?

Learning where my comfort zone really is, and learning how to push myself harder to stay out of it.

Who is your favorite coach?

Oh, the loaded question! I thought about this quite a bit, making a chart for every coach and listing pros and cons for each... no, just kidding. Sort of. But I have to pick Aimee as my favorite, coming in just ahead of Jason. Aimee's excellent coaching and the energy she brings to every class are just incredible, and I always enjoy Jason's colorful commentary, technical expertise, and nerdy spreadsheets. But Aimee gets top billing because, well, she's the one who started it all in KoP and that's pretty awesome. Rounding out my other favorites: Chris, you have an uncanny knack for appearing out of nowhere and yelling at me to keep going every time I want to sneak some rest in. Mel, you often challenge me to do more when I'm pretty sure I can't (and you've always been right). Tim, one of these days that whole POSE thing will click, I just know it. Cate, your positive attitude and all-around encouragement are truly appreciated. Vinny, your warmups are my workout (keep 'em coming, I'm up for the challenge)! Donkey, though I'm rarely in your classes, I applaud your general badassery (no pun intended). Laura and Steph, I've never seen 6am and probably never will, so I'm afraid you can't be in the running for favorite, but I admire you both immensely. Jeff and Cindy, I miss you guys! You can be my backup favorites. Overall, a big thank you to all of the coaches for making CFKoP such a fun and supportive community. 

 

What has it been like now that Jim has recently started CrossFitting with us?!?!?!

It's pretty cool. Before he joined, I would come home ranting about some workout, and Jim would listen patiently while privately wondering exactly what a GHD or Tabata was and why I wouldn't shut up about them. But now, we can bitch about WODs together! On the other hand, there can be some serious competition for the foam roller.

   

PR's to mention? Goals Reached? Nutrition highlights?...

I'm happiest about the improvement in mile time, but breaking 200# on a deadlift was also pretty thrilling.  I'm also proud to have participated in the Open this year and completed some really challenging workouts without scaling. As for nutrition, I eat 100% paleo maybe, oh, 25% of the time (gotta pick your battles, you know?). Instead, I just focus on avoiding dietary ruts and eating a wider variety of foods -- basically, more veggies, less ice cream. Not that there's anything wrong with ice cream, especially at breakfast.