Jeff, Danielle and Doreen swinging away.

W.O.D. 11.29.08
2 Rounds of Each Set:

200M Run/15 Hang Power Snatch

100 Skips/10 Box Jumps/20 Walking Lunges

10 OHS/20 KTE

"If you only do what you know you can do-you never do very much"

-Tom Krause

Results:
Hannah-17:10
Rachael-20:01
Tim-14:06
Jeff-14:40

CrossFit KoP has a new Home.

W.O.D. 11.28.08

Run 400M

50 Wall balls

50 KB Swings

50 Pull Ups

50 Push Press

50 Burpees

50 Walking Lunges

Run 400M

Video:

"One Arm Grace" by CrossFit Tribe - video

(wmv.) (mov.)

"Motivation is what gets you started. Habit is what keeps you going"

-Jim Rohn

Results:

*Jim-29:30

Jen-27:00

*Danielle-26:42

Doreen-26:30

Jeff-26:00

*Rachel-28:00

Hannah-28:53

Tim-32:00

Nicole-37:00 (I'm still waiting for the last 25 burpees)

Chris 31:12

Liz-33:30

*Kathy-32:12

Jason-34:00

*all first time CrossFitters did 25 reps, NOT 50.

Happy Thanksgiving.

AMRAP in 20 Minutes:

1 scoop of sweet potatoes

1 piece of turkey

1 slice of pumpkin pie

1 glass of red wine

"Nothing purchased can come close to the renewed sense of gratitude for having family and friends."

-Courtland Milloy

Place your vote here.

As we search for a quote/slogan for the first run of CrossFit KoP Tshirts we wanted your opinion. Post vote to comments or any other slogan ideas! Thanks Hannah for some of the recommendations!

• "It is that little bit of insanity that keeps us all sane."
• "DO or DO NOT. There is no Try."
• "Show me your snatch."
• "My sport is your sport's punishment."
• "What doesn't kill you makes you stronger."
• "Don't judge it, just do it."
• "A great pleasure in life is doing what people say you cannot do."
• "Routine is the enemy."
• CrossFit (kros-fit) Being in such a state as to be or seem ready to do or to suffer something.
• "If it was easy it would be your mom"
• "Work hard. See results."
• "Don't just do it. Do it for time."
• "Our women warm up with your PR."
• "There's fit and then there's CrossFit."
• "Where blowing your WOD in under 3 minutes isn't a bad thing."
• "got calluses?"

Going for Strength.

W.O.D 11.25.08

Deadlift-3-3-3-3-3-3-3

Weighted Pull-Up-1-1-1-1-1-1-1

compare to 10.08.08

Video:

"Deadlift: Back Angle" by Mark Rippetoe

(wmv.) (mov.)

Quote:

"It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than to bind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind."

-Alex Karras

Results:

Hannah 180/blk band

Doreen 150/blue band

Tim M. 235/10

Joe 335/85

Jeff 205/15

Paul 245/20 *new PR on DL

Cindy 130/blk band

Liz 82/2

Doug 275/85

Evan 305/85

Jason 305/10*new PR on DL

Hang Power Cleans Anyone?

WOD 11.25.08

AMRAP in 20 Minutes:

10 Hang Power Cleans

20 Push-Ups

Video:

Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift (wmv.) (mov.)

"You have to do it yourself, no one else will do it for you. You must work out your own salvation"

-Charles E. Popplestone

Photo above:

Chris our newest CrossFitter at CrossFit KOP and Nicole in the back ground!

Results:

Doreen-65-8 rounds

Chris-98-7 rounds

Paul-80-8 rounds

Tim-95-9 rounds

Miranda-55-8 rounds

Hannah-65-8 rounds

Nicole-45-8 rounds

Burpee Form.

W.O.D 11.24.08

100 Burpees for Time.

compare to 09.08.08

Video:

"Refined Carbohydrates", Robb Wolf, CrossFit Nutrition Seminar(wmv.) (mov.)

"Show Up to Throw Up"

-Jason Cobb, CrossFit Fort Myers

Results-Times:

Doreen 8:49

Lisa 10:19

Jason 12:15

Tonya 11:23

Hannah 9:45

Jeff 11:59

Liz 10:40

Paul 8:09

Jeff H. 8:47

Tim 15:22

Doug 9:33

Aimee 6:18

Thanksgiving week schedule.

W.O.D. 11.21.08

Run 5K

Post time to comments.

Schedule of Events:

Monday-100 Burpee Challenge @ F.A.C. 5:30/6:30PM.

Tuesday-Class $20 @ F.A.C. 6:30PM.

Wednesday-Strength Day@ F.A.C. 6:00AM.

Thursday-Thanksgiving-No Class. Check blog for an away W.O.D.

Friday-Special WOD $15 @ 300 S. Henderson Rd. 10:00AM.

Saturday-Class $20 @ F.A.C. 10:30AM.

Video:
Watch this Box Jump! of Lu's 48" tire jump. Not bad, considering that's like 76% of her height.

"Pain is weakness leaving the body."

-USMC

Intensity in Intervals.
W.O.D 11.20.08
:30/:45/1:00
Wall Balls (14/20)
KB Swings (25/35)
Jump Rope
Burpees
Mt. Climbers

KTE
Paralette Push-Ups
Sit-ups
Jump Squats

Step Ups (20/30)

Website:
Philadelphia Cares

"It is within the experience of everyone that when pleasure and pain reach a certain intensity they are indistinguishable"
Arnold Bennett

AMRAP in 20 Minutes-

15 Overhead Squats

10 Knees to Elbows

5 Handstand Push-Ups

Video:
"Frianebeth" by Mike G. (wmv.) (mov.)

What is Operation Phoenix?

"Exercise and recreation are as necessary as reading, I would say rather more necessary, because health is more important than learning."

-Thomas Jefferson, 3rd President of the United States

Monostructural Met Con.

W.O.D 11.18.08

3 Rounds

Row 800M

Run 400M

Jump 300 skips or 100 Double Unders

Time taken for each event separately.

The goal is to maintain the same time for each round for each event.

Video:

"Going Overhead with Adrian Bozman"

-CrossFit Journal Preview (wmv.) (mov.)

"Nothing great was ever achieved without enthusiasm."

-Ralph Waldo Emerson

20 Minutes of Team Hell.
30 Seconds Push Press (45/65lbs)
30 Seconds Box Jump
30 Seconds Rest
Continue rotation for 20 minutes, record reps during 30 second rest time.
Total reps for both exercises for total team wins.
Three athletes per team.

Videos:
CrossFit Kids "Fran" by Conner Martin(mov.)(wmv.)

CrossFit Training Presence (mov.)(wmv.)

Article:
The Politics of CrossFit

"You cannot discover new oceans unless you have the courage to lose sight of the shore."
-anonymous

Squat and Snatch.

W.O.D. 11.13.08

100 Squats

10L/10R DB Snatch

75 Squats

15L/15R DB Snatch

50 Squats

20L/20R DB Snatch

25 Squats

25L/25R DB Snatch

or

"Jason"

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Video:

Insulin Resistance, CrossFit Nutrition Seminar by Robb Wolf (wmv) (mov.)

"It is hard to fail, but it is worse never to have tried to succeed."

-Theodore Roosevelt

The wrath of Angie...

W.O.D. 11.12.08:

for time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Article:

"Learning for everyone"-by Robert K. Landers-The Wall Street Journal

"Try not. Do or do not. There is no try"

-Yoda

Honor and remember those who served...

WOD 11.11.08:

5 Rounds of-

11 Ring Push-ups

11 Box Jumps

6 rounds of-

11 Pull-ups

11 KB Swings

Press:
ML Magazine talks about CrossFit Select

Video:
"What is CrossFit" by Andy Stumpf-Part 2(mov.) (wmv.)

"Self-trust is the essence of heroism"

-Ralph Waldo Emerson

Med Ball Cleans

W.O.D 11.10.08

4 Station Drill (team work)
30-20-10 Reps

Station 1 Jump Rope

Station 2 Med Ball Cleans

Station 3 Burpees

Station 4 DB Thrusters (35#m/20#w)

Nobody moves until all athletes are done at each station.

"Coming together is a beginning. Keeping together is progress.Working together is success."
-Henry Ford

Tabata this...

5 consecutive Tabatas. That's 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:
WallBalls (20/14)
Row
KB swing 35
Squats
Push ups

*a note from all the Wall Balls were the hardest!!

Quote of the Day "Open your eyes, look within. Are you satisfied with the life you're living?"
-Bob Marley

Thursday 11.06.08 WOD

Jon and Lisa squatting...
Laura lunging...
Hannah swinging the 35lb KB...

3 Rounds for time:
Run 200M
50 Walking Lunges (15/10)
40 Squats
30 KB Swings (35/24)
20 Burpees
10 Box Jumps

Jon-28:00

Jason-32:50

Shawn-33:05

Paul-25:14

Hannah-35:34

Lisa-28:08

Doreen-26:34

Miranda-31:08

Jen-31:30

Kevin-26:03

Laura-21:36

Nicole-38:40*two rounds

Jeff H.-27:32

RC-37:30

Danielle-32:45

Jill-27:47

Doug-28:59

Jeff-36:37

Joe-51:00

Pete-34:30...so we think...

Dan doing "Lynne"

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

BP-25/10/10/8/10=63
PU-(dead hang)14/6/6/6/7=39

Sub 2 minute Fran...

Click here to enjoy the show!

STRENGTH

Shoulder Press 1-1-1-1-1-1-1
Push Press 3-3-3-3-3-3-3
Push Jerk 3-3-3-3-3-3-3

Joe 175/175/195 *Nice work Joe!!!!
Paul 100/110/115
Doreen 65/80/95
Doug 155/185/
Lisa 65/75/80
RC 135/155
Jeff 100/120
Hannah 85/95/110
Tim M. 145/155/175
Tim P. 100/110/115
Danielle 70/85/95
Laura 55/65/65
Katie 65/75/75
Iselin 45/55/40
Jen 60/65
Jill 35/40/45

Cindy

Cindy-As many rounds as possible in 20 minutes:
5 Pull ups
10 Push ups
15 Squats

Jason 10
Paul 15
Aimee 22

anyone curious...

as to what tonight's workout is?...I know, you are all sitting at your desk checking the CrossFit websites, right!? Well if you do happen to check here's a little surprise for you. You will have your choice tonight of the following:

Fran
21-15-9
BB Thrusters (95/65)
Pull-Ups

or

21-15-9
Over Head Squats(95/65)
Knees to Elbows

so the results of tonight started with the fact that EVERYONE wanted to do 'Fran'...and I mean EVERYONE, we had a HUGE turnout tonight, so thanks to all the consistent and new CrossFitters who joined us...we were 21 strong tonight!

Jon 70-11:50
Michael 80-10:34
Jeff 95/85-12:30
Lisa 55-10:04
Miranda 55-10:00
Doreen Rxd-9:10
Nicole 55-8:21
Kim 45-8:50
Shawn 80-12:52
Bob 65-13:48
Jason Rxd-9:39 *nice new PR...that was a far cry from the 21 minutes before!
Paul 80-9:31
Jen C. 30-11:30
Hannah Rxd-9:44
Tim P 80-7:23
Jen 55-5:30
Laura 45/55-10:26
Tim M Rxd-10:45
RC 65-9:13
Danielle 55-9:35
Mar 45-6:40
Aimee Rxd-5:39

4 rounds for time

Nicole takes a little bit of time out of her WOD to pose for a pretty picture...oh and if you haven't already done so, make sure you congratulate Nicole and Chris on their recent nuptials!

4 rounds for time-

25 Burpees

25 KB Swings (53/35)

25 Pull-ups

25 Squats

Jon-37:18

Lisa-33:30

Nicole-43:00

Jeff-34:06

Michael-completed 2 rounds

Aimee-24:22

CrossFit King of Prussia is ever growing!
We welcomed 4 new CrossFitters today, Jen, Jon, Michael and Doug!
See you all on Monday!