W.O.D.2.11.13

Snatch 

1-1-1-1-1-1-1

Cash out:

3 Snatches on the minute for 7 minutes at 70% of your 1RM.

The remainder of the minute should be spent doing double unders, score is the total number of double unders completed in 7 Minutes. 

Quote:

"Almost every man wastes par of his life in attempts to display qualities which he does not possess, and to gain applause which he cannot keep."

-Samuel Johnson

Results:
David 155#/132
Cris A. 135#/127
Wax 115#/166
Ellie 70#/137
KT 95#/?
Brian D. 70#/170su
Steve Z. 75#/20
Ross 115#/15
Rebecca 78#/167
Kathleen 60#/125#
Justin 155#/157
Gina 80#/83
King 135#/155
Peter W. 115#/230
Mark 125#/14
Lauren 80#PR/42
Oleg 135#/80su
Kelvin 135# form/16
Jonathan 85/67
Chip 165/98
Kara 53/25
Lauren D 55/:)
Chris T. 53/57
Barb 53/86
Steph V 135PR/24
Diane 73/17
 Olan 135/96
Brynsie 145/130
Kimbo FS/96
Brian R 145/22
Justin 170/36
John C 205/91
Anne 65/SU
Fayth form/39
Roman 115/79
Erika 85/18
Ryan 225/67
Travis 125/70
Andrew 95/118
Jim 175PR/46
Mateo 100/63
Matt G 160PR/37
Al 135/131 SU
Mike T 155/211
Balmer 165/ lost count
Conn 135/18
Borden 135/114
Kate C 105/138
Alison K 125PR/146
Vinny 195/135
Gene 205PR/87 su
Shannon 45/220 su
Jamie 40/110 su
Kelly G 50/151 su
Kate K 95#/88dubbs
Faby 175/100dubbs
Keith B 205/159dubbs
Jess S 60/18
Samson 120/65
Shawn T 75/161dubbs
Flounder 105/70dubbs
Cory 85/168su
Luke 115/35

Congratulations athletes Ryan B. and Vinny J. for placing 4th and 7th respectively at the Winter Combine hosted by CrossFit Apex on Saturday. Well done guys, we couldn't be more proud!!!!

W.O.D.2.10.13

Meet Coaches Laura and Tim at 9:00AM ONLY at Frosty Falls and get ready for the Sunday Adventure WOD! This is a FREE class open to members and friends.

On a 23 degree morning, but at least in the sun, 12 KOP members showed up for some fitness fun. The 5k was as prescribed starting from the concrete barricades, over the bridge and onto the SRT (Schuylkill River Trail) - and the only scale was to do half the distance. Out of 12 members no one chose to scale, just awesome!

Quote:

"Courage is very important. Like a muscle, it is strengthened by use."

-Ruth Gordon

Results:
Rinat 25:15
Peterson 26:10
Alona 26:15
Dinger 27:01
Jonathan 27:55
Kelly 28:58
Matt G 29:29
Mainsha 30:50
Jaime 31:23
Jackie H. 33:17
Shannon 35:38
Ditty 35:38

W.O.D.2.9.13

CFKoP is hungry to take your CrossFit training to a whole new level.  We are hosting a CrossFit L1 Seminar on Saturday (2/9) and Sunday (2/10)....so there will be no classes held in the box. However you should meet at Frosty Falls at 9:00AM ONLY on both days for the latest installment of the new SNOW Adventure WODs.

Deck of Cards

Hearts= Squat
Diamond= Hill Sprint
Spade= Lunges
Club= Push Ups

For every card you pull, the entire team must perform the assigned number of repetitions.
For example the 7 of spades = 7 lunges. Each Face cards is 10 repetitions.

Please remember park at Frosty Falls. This is a FREE class, members and friends are welcome. These Adventures happen rain, snow or shine so come prepared!

Quote:

"Patience has its limits. Take it too far, and it's cowardice."

- George Jackson

 Results:
25:47 Cory, Jeremy, Rinat, Agam
33:01 Anne, Fayth, Mark

W.O.D.2.8.13

"31 Heroes"

AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (35/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

*Scaling will be done according to level and ability.

*If the weather is bad and you need to stay inside scale with a 500M Row...you can always use a weight vest for the row!

(compare to 9.3.11)

 

Community Notes:
Good luck to Vinny and Ryan competing at the CrossFit Apex Winter Combine this Saturday! Go out and cheer them on if you are in town!


Adventure WOD:
9 AM Saturday - Rain, Snow or Shine - meet and park at Frosty Falls.

Quote:

"Any coward can fight a battle when he's sure of winning; but give me the man who has pluck to fight when he's sure of losing. That's my way, sir; and there are many victories worse than defeat."

-George Eliot

Results:
Chris, Kara 179 scale
Barb, Amanda 165 scale
Diane, Lauren 170 scale
Rinat 85 (115)
Wax&Nuts 75 Sc
KT&Cris 138 Sc
Kim&Ellie 158 Sc
Dinger&Mike S 164 Sc
Klutch & Al V 101Sc
Roni&Gina 161 Sc
King&Tidmore 118 Sc
Rebecca & Alona 126 Sc
MarkC&Pete 183 Sc
NickC&Jay 101 Sc
Team Schaef 92 Sc
Faby&Brea 134 Sc

W.O.D.2.7.13

 The Jerk Blocks are READY!

Jerk

(Push Jerk or Split Jerk...you decide)

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

Cash out:

3 reps on the minute for 8 minutes at 75% of your 1RM

Community Reminder:
We will host an adventure WOD on both Saturday and Sunday at 9:00AM. Be prepared for anything. Meet and park at Frosty Falls, this is a FREE class for members and friends.  Since we are hosting a Level 1 seminar there will be no classes in the gym this weekend, sorry for any inconvenience.

Quote:

"To be a champ, you have to believe in yourself when nobody else will."

-Sugar Ray Robinson

Results:
Brian D 95#/ROM
Steve Z 95
Steve M 145
Mike S 125
Matt B 195
Rebecca 105
Gina 95
KT 145
David L 115
King 195 PR
Pete 185 PR
Lauren 115 PR
Jay E 275
Nick C 205
Amanda 110
Rinat 185
Byrnsie 205
Diane 165
Bre 115
Stacy 123
Tori 93
Jonathan 133
Dianne L 105
Olan form
Aimee 145
Keith 245
Mike T 235
Ryan 315
Tim P 215
Fayth 90 PR
Anne 85 PR
Megs 120
Kate K 140
Gene 225
JZ 125
Travis 175
Roman 165
Jack 125
Jessica 95
Oleg 205
Jim C 240
Ben 175
Manisha 70
Tim Henn. 200
Ryan Sams. 155
Faby 235
Vinny 245
Sharon 125
Arin 105
Kate C 145
Laura P 135
JNa 115
Matt G 225
Kelly 70
Luke 185
Andrew Y 185
Chris Ag. 160
Dan L 235

W.O.D.2.6.13

Complete the following for time:
Row 1000 Meters
(5 rounds of)
20 Hand Release Push-ups
20 Kettlebell Swings (35/55#)
then

Row 1000 Meters

Read:
 Gluten Free- Whether you need it or not by Kenneth Chang

Video:
"A Hope for Kenya Fundraiser"- [video]
We are hosting HOPE for Kenya on 2/16 at 9:00AM. Have you registered online? Make sure you don't miss it!

Quote:

"The greatest good you can do for another is to not just share your riches, but to reveal to him his own."

-Benjamin Disraeli

Results:
Mr. W 26:07 Rx
Mrs. W 36:03 sc
Stacy 24:27 sc
eddie 30:20 sc
Dave 24:17 sc
Steph V 14:07 half
Amanda 22:16 sc
Lauren D 22:40 sc
Allison B 22:41 Sc
Barb 22:39 Sc
Alison K 20:07 Rx
Rye 18:49 Rx
Schaefer 15:56 Rx
Dianne 14:29 half/bnd/26
Lucy 22:12 Rx
Becky 25:38 Vups
Lisa 24:00 bnd/26
Gene 20:32 Rx
Megs 20:54 Rx
Laura D 24:33 (26) mod
Brian R 22:26 Rx
Mark B 22:09 (45)
Mateo 21:13 (35) mod run
Jesse 23:14 (26) mod
Roman 21:46 Rx
Travis 24:14 mod
PH 21:12 Rx
Mike Fab 22:24 Rx
Justin H 19:43 Rx run
Carl K 27:28 (26) knees
Laurel 24:13 (26) mod
Joy 10:42 1/2reps (44) rom
Mike T 18:47 Rx
Cory 24:22 (44) mod
Flounder 23:54 rom
Andrew 22:25 (45)
Faby 16:50 Rx
Oleg 21:36 Rx
Tidmore 21:47 Rx
Jess S 24:37 knees
Kate K 22:38 Rx+44
Kyle W 22:00 (45) mod
Jess Car 22:34 Rx
Conn 23:29 Sn/44bnd
Vinny 16:56 Rx
Miranda 27:21 500mrows/44
Borden 23:02 Sn
Kate C 18:57 Rx
Erika 22:00 Sn
Rachel R 25:23 sn/18
Derrek 23:25 rx
Jeremy 24:42 Sn
Big Al 25:56 Rx
Leslie 29:26 incline24'
Chip 22:15 44
Dan M 23:54 44
Aimee 18:47 Rx

W.O.D.2.5.13

 "elbows high"

"get low"

10-1 Ring Dips

1-10 Squat Cleans (125/185#)

*In this workout you will complete 10 Ring dips, 1 Squat Clean, 9 Ring dips, 2 Squat cleans, 8 Ring Dips, 3 Squat Cleans....so on until you reach 1 Ring dip and 10 Squat cleans.

Community Notes:
This weekend we will run an adventure WOD on both Saturday and Sunday at 9:00AM ONLY! This is a FREE wod, friends and family are welcome. 

Quote:

"Compassion is the antitoxin of the soul."

-Eric Hoffer

Results:
Cris A 15:23 (135)
Jamison 25:30 (125)
Ross R 23:16 (115)
Ellie 16:09 (73/band)
Peter W 18:01 (135)
Oleg 23:53 (135)
David L 27:43 (95/band/thru 8s)
Jay E 24:48 (band)
Gina 16:27 (75/band)
Jessey 14:00 (53/band)
Chris T 21:25 (63/band)
Kara 18:19 (63/band)
Stacy H 18:22 (75/band)
Tim McC 22:00 (155/thru 9s)
Olan 33:07 (155)
Kate C 32:52 Rx
Laurel 27:16 (45)
Becky C 25:33 (65)
Brian 22:33 #135/band
Rob PH 19:51 #135/band
Beth 16:56 Scaled
Rachael 12:45 #75/band
Ryan 17:37 RX
Lauren D. 22:30 #55/band
Travis 23:46 135
Diane 19:06 #85/band
Jack 21:16 #93/band
Mr.T 19:11 #135
Anne 19:20 Scale
Fayth 21:32 #45/band
Tim P. 21:43 #15
Leslie 19:49 #105Power/FS
Dan 28:04 #115
Al 28ish?
Linda 31:51 #55/FS
Ben 27:09 #105
Tim H 19:48 115/para
Jim C 22:07 155
Mel 14:02 scale
Gene 18:24 Rx
Arin 26:50 85/band
Smizzy 17:53 45/para
Jason C 22:07 95->75/scaled
Monica 16:00 35/band
Heather St 14:38 scale
Brian ??
Luke 30:18 115/mf
Miranda 28:49 105/mf
Klutch 16:15 135
Derreck 29:02
Gabby 25:48 68/light
Justin H 25:28 155
Alona 19:47 73/scale
LP 20:33 95
Faby 26:19 Rx
Andrew 26:29 135 band
Matt G 27:29 135 band
Kelly G 22:90 45 band
Jackie 20:09 85 band
Shannon 15:13 35 paralette
Jamie 15:14 35 paralette
Albert 19:30 Rx
Matt B 24:42 115 band
Mike T 24:29 Rx
Jen k 22:45 45 band
Jess C 20:35 85 band
Kate K 21:06 93 band

Get to Know your Coaches!

Are you a morning person and have never taken a class with one of the evening coaches? Evening people, do you even know who Mike T. is?? Does Tim do anything besides biking, running and swimming? Ever wonder what your coaches are like outside of class? We already provide you an opportunity each month to get to know one of our fellow athletes in our AOTM profiles. We thought we would give you a chance to get acquainted with our coaches too! Did you know we have 12 coaches at CrossFit KOP? Each week we will be "introducing" you to one of our coaches. We hope that you learn something about each of them that you did not know before. We hope you enjoy getting to know us all better!

 Aimee Lyons

Get to know your coaches – Aimee Lyons

1.    How long have you been doing Crossfit?

May 2008- Started by myself in a globo gym. I proceeded the next month after beginning CrossFit to get my Level 1 in Maine! At that time it was the closest L1 on the east coast. 

2.    What certifications do you have?

CrossFit HQ Trainer

CrossFit Kids Trainer

CrossFit L1 Trainer

CrossFit L2 Trainer

CrossFit Olympic Lifting, Plus clinics with EC, James Hobart and Natalie Burgener

CrossFit Kids

CrossFit Powerlifting

CrossFit Nutrition, plus Whole 9 workshop and Robb Wolf

CrossFit Mobility

CrossFit Gymnastics (Tucker)

Gymnastics (Paoli)

CrossFit Football

Concept II Rowing

USAW – Weightlifting Sports Certified Coach

National Personal Training Institute CPT

…lots of other “stuff” pre CrossFit

3.    What future certifications do you want to get?

I’m taking the Coaches Prep course on March 2^nd/3^rd; yearly, I try to continue my education with a few additional specialty seminars...I think continually learning is a big part of coaching.

4.    What are your favorite things to coach?

The Olympic Lifts and the basics! I love being creative and coming up with new ways to present the foundational movements to beginners so they understand the concepts.

5.    Why do you like coaching?

I have the best job in the world, I get to change peoples lives on a daily basis!

6.    How would you classify your style?

Energetic, yet demanding.I love being able to see and correct movements and help with human movement!

7.    Other interests outside of CrossFit?

Traveling, Food, Wine… my baby girl!

8.    What are you top 2 CrossFit goals for 2013?

First, to complete the open as Rx’d since I’ll be between 20-25 weeks pregnant during that time, so needless to say it will be a challenge. Second, to compete in the SuperFit games at the end of October in KoP!

Post baby my 2 goals are to work on the Jerk and get that to 30% more than my Push Press and walk on my hands…that one is still lingering!

9.    Favorite CrossFit memories?

There are many since I have been coaching since 2008…but most are peoples performances and accomplishments. Many memories are seeing athletes push through that window of what they thought they weren’t capable of to success. There are a lot from the early days of CFKoP, Jason during his first WOD with me, Nicole during Fran, Hannah during Angie, Dorothy during Grace, Joe A during any WOD in the early days!…The Valentine’s Day Massacre-every year, Festivus, The King and Queen of Prussia! There are so many for me it’s hard to put them into a paragraph when they deserve a novel.

Steve Z is my biggest success story and the one I am most proud to have changed a life!

On a personal note, the first Regional competition I did in 2009, that’s where I pushed the limit and learned what CrossFit and community was really about…oh yeah, and the Games in 2009 were pretty amazing at the Ranch in Aromas!

10. What's your "day" job?

CrossFit – of course,  I started CFKoP in September 2008 after 8 + years in the Retail industry as a buyer and various other roles. In addition to CFKoP I also work for CrossFit HQ as a trainer on the Level 1 Staff and Kids Seminar Staff.

11. What would you be doing for exercise without CrossFit?

Most likely one of the 20 certifications I had prior to CrossFit, spinning, bodypump, pilates, yoga…etc…and believe it or not – I’d probably be running! Before CrossFit I ran 45 minutes daily!

12. Favorite cheat foods?

Wine, Chocolate…good dessert!

W.O.D.2.4.13

 Ryan presses out 350# x 5....easy day!

Bench Press

5-5-5-5-5

3 Rounds (Not For Time):

5 Strict Pull-ups

7 Push Ups

9 Knees to Elbows

Quote:

“Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring.”

― Marilyn Monroe

Results:
Dinger 125#
Mike P. 185#
Kathleen 60#
Gina 85#
King 175#
Wax 115# x20 (Injury Scale)
KT 105#
Jay E 255
Lauren 105
Mark C 135
Ross 155
Pete 175
Alexander 145
Nick C 185
Jonathan 205
Chris T 73
Cris A 180
Roni 95
Daivd C 115(BS)
Diane P 115
Kara 58
Barb Z 95
Byrnsie 245
Steph V 125
Sharon 125
Eddie 165
JZ 135
Travis 135
Kelvin 230
Olan 185
Ryan B 350
Justin R 175
Heather St 115
Manisha 50
Kate K 110pr
Chris A 175
Tim Henn 155
Flounder 165
Gene 285
Ryan S 140
Kyle W 155
Oleg 205
Faby 205
Dan L 205
Cory 115
Arin 90
Conn 205
Sam 235
Tidmore 145
Erika 85
Borden 155
Balmer 225
Mike T 255
Charles 105
Big Al 275
Derreck 255
Jamie 65
Shannon 70
Ben 165

W.O.D.2.3.13

21-15-9 

Deadlifts (155/225#)

Box Jumps (24/30")

Handstand Push-ups

Community Notes:

Today is OPEN gym from 11-1PM. This is a time for members to come in and work on a skill, strength or missed wod. This is a FREE session for members only. 

Quote:

“Live as if you were to die tomorrow. Learn as if you were to live forever.”

― Mahatma Gandhi

Results:
Mike T. 10:57 Rx
King 11:25 185/abmat
Rinat 11:37 abmat
Elena 9:40 75#/20"/SB
Diane 9:26 160#/20"/SB
Shannon 9:36 55#/17"/SB
Jaime 9:44 53#/17"/SB
Jackie 9:31 20"/SB
Pete 10:56 SB
Sarah 12:31 35#DB/SB
Jack 16:42 135#/25"/SB
Dinger 10:41 158#/25"/SB
Alison 15:18 24"/abmat
Jen Kegs 18:13 105#/17"/SB
Manisha 13:45 113#/SB
Megs 16:41 21"