W.O.D. 5.1.09

The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row

*This will be completed in teams. The number of participants in each class will determine how many athletes are on each team. For an extra challenge, wear a weighted vest.


"Wheel Analogy", CrossFit Running Certification by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"Regard your soldiers as your children, and they will follow you into the deepest valleys. Look on them as your own beloved sons, and they will stand by you even unto death!"
- Sun Tzu

Hot Wheels/Sam: 38:38
Lisa/Dan: 28:56
Brian/Mike: 31:41
Matt/Ray: 34:02
Jeff/Swine Flu Paul: 34:48
CP/Miranda: 34:32
Doug/Cindy: 24:43
Katie/Granny DeSwine: 46:08
Mike F/Jill: 43:28
Jason/Charlie: 42:38
Scott: 21:09 (1/2 Solo)


Burpee Form
*Remember in the burpee, the chest hits the deck and the clap is overhead behind the ears!
W.O.D. 4.30.09
Burpees & Kettlebell swings.
This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter.
Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS etc ...
Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

Compare to results from 1.2.09.
Joe 199
Mike 175
Jill 245
Tim M. 222
Nicole 220
Jeff H. 265
Jason 263
Paul 321
Hannah 254
Aubrey 197
Nicole 238
Chris 233

Sometimes, you read a blogpost that makes you stop and really think of the "CrossFit effect". CrossFit Allegiance's Lu Crenshaw posted the story of her sister: Read.

"Every man dies- Not every man really lives."
-William Ross Wallace

4.30.09 Results:
Mishik 319
Aimee 373
Granny 337
Adam 254
Danielle 321
Sam 322


We are going to test out two new class times
Monday at 9:30AM and Friday at 12:00PM.


Friday May 1st and May 8th there will be a 12:00 Noon class.

Monday May 4th and May 11th there will be a 9:30AM class.

If these class times are successful, they will be added to the regular schedule in June.
...as our membership grows, we will continue to add classes. If there is a class time you would like to see added just let us know.

Click here for the weekly schedule. Remember the schedule on www.crossfitkop.com is updated weekly.


Joe's Split Jerk 210#
W.O.D. 4.29.09
Squat Clean-Push Press/Push Jerk/Split Jerk
*the WOD calls for 10 singles the implication is to go HEAVY.

Video of the WOD:
Clean-Push press-Push jerk- Split jerk...[wmv][ mov]
CrossFit KoP will be holding a FREE Kids Class this Sunday May 3rd from 12:30PM - 1:30PM. Parents are welcome to relax in the lounge during the hour class.

A Quote from a great Article:
"Could it be that our treadmill-running, elliptical-gliding, well-oiled Cybex world has turned us into show dogs who can't hold our own in the hunt?"

Sam 155
Joe 210
Danielle 105
Doug 200
Hannah 115 (miss on PP)
Aimee 115 (miss on SJ)
Lisa 100 (miss on PJ/SJ)
Keith 145
Ray 155 (PP only)
Joe D. 135
Kelly 50
Dan 155
Jim 155
Jeff 135
Nicole 95
Mike F. 190
Jason 165
Miranda 100
Curin 110
Bill 70
Chris 165
Devin 115
CP 75


W.O.D. 4.28.09
Dirty South Regional Qualifier WOD #2
5 Rounds for time of:
20 Double Unders
10 Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target
1 Rope Climb 15 ft.

Jeremy Thiel: On the CrossFit Games - video [wmv] [mov]

Post thoughts to comments:
What is your goal for the next year?
I want you all to think about one goal for the next year and we will work towards accomplishing it together and make it a reality!!! Is it kipping pull-ups? Muscle-ups? Handstands? Handstand Push ups? Going to the regional qualifier?

"A goal without a plan is just a wish."
-Larry Elder

Granny 16:15
Doug 6:46
Aimee 9:50
Scott 9:30
Jason 20:05
Jon 13:45
Hannah 22:25
Mike M. 12:27
Jeff H. 14:10
Hot Wheels 17:31
Mike B. 15:15
Jen S. 16:30
Laura 16:40
Tim M. 13:25
Miranda 15:40
Cindy 16:40
Nicole 11:34
Dawn 14:40
Sam 15:00

Thank you!!!!
My gratitude cannot be expressed in words (but I will try). First of all, I thank CrossFit which has changed my life and every person I have touched since I've discovered it. Secondly, my CrossFit KoP family for all of their support and unmatched dedication. The 2009 Mid-Atlantic Regional Qualifier which was held at the CrossFit/Blauer Tactical Training Center in Virginia Beach was an amazing event. First Class. Run flawlessly. The athleticism of the competitors was fierce and the WOD's intense...every athlete there deserves recognition and congratulations on a job well done. It was an honor to compete side by side with such a group of dedicated individuals and even a bigger honor to have the best cheering squad out there.... thank you Hannah, Tim, Lisa, Paul, Jason, Mom and Dad for making the trip and the love and support.


To see some pictures from the weekend click here.

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
-Theodore Roosevelt, 1910


Say "Hello" to Kelly G. one of our newest members!!!
W.O.D. 4.27.09
-can you figure it out?

things it is NOT:

from the urban dictionary:
1. an interjection used by Pinky from the show "Pinky and the Brain"; a character from Sesame's Street's Monster's Clubhouse.

used in a sentence:
Pinky: NARF! ahha what am i doing here, brain? naaaarf

2. A substitute word, does not need to be for a curse word, can be used in any circumstance.

"Your current safe boundaries were once unknown frontiers"

Results: for 9-15-21 Pullups/Thrusters
Miranda 65/Blue -10:58
Scott 85 - 10:26
Mike M. 95- 13:56
Curin 65/Black -15:50
Lisa 65 - 13:30
Jeff H. 95 - 20:53
Mike F. 95 -16:31
Kelly 30/Black-13:39
Tim M. 115- 16:54
Hannah 65 - 11:01
Nicole 65/Blue-12:54
Joe 95 - 17:51
Sam 115 - 13:51
Jim C. 85/Green - 11:13
Jen S. 45/Green- 9:21
Jason 115 - 14:20
Cindy 55/black - 10:32
Laura 65 - 13:17
Doug 115 - 8:58
Chris 95/Blue - 15:32


W.O.D. 4.26.09
5 rounds for time of:
30 Squats
10 Ring Dips
5 Power Snatch (105#/75#)

Ring Dips and Variations... [ wmv]
Power Snatch...[wmv][mov]

Life is a succession of moments. To live each one is to succeed.
-Corita Kent


CrossFit KoP shirts represent in the Islands.
Jason in Virgin Gorda and Mike M. in St. Kitts.
Where has your CrossFit shirt been????
*Reminder, new limited edition shirts and tanks are available for $20.
W.O.D. 4.25.09
...and between sets of Deadlifts,
complete 25 Double Unders (sub 25 Tuck Jumps)

"The person who will not be defeated cannot be defeated"
- Navy SEAL Maxim

Are you tired of your gym? Would you like to stop going?

Here's how! A 10-day plan to get kicked out of your non-Crossfit gym in 10 days...or less!

Day 1 Drop some weights. Preferably from overhead. Be prepared - it's loud. Sadly, most gym owners would rather you throw out your back trying not to miss an overhead lift than to bail out safely.

Day 2 Use chalk...liberally. They'll probably tell you to put the chalk away and get some gloves. Tell them that anyone who wears gloves in the gym should be required to have a matching handbag.

Day 3 Make an "Out of Order" sign and hang one on each cable crossover machine so no one is in the way of the pull-up bar. Because, unfortunately, it's probably the only pull-up bar they have.

Day 4 Leave the treadmill running between sets of "Nancy" so you don't waste time speeding it back up.

Day 5 Do handstand push-ups against the mirrors. Be sure and leave a huge sweat-print of your back.

Day 6 Bring gymnastics rings and hang them from anything you can find...rafters, basketball goals, the smith machine, etc.

Day 7 Grunt. Apparently this can get you ejected and the cops called pretty quick.

Day 8 Do "Linda" with three bars. This works especially well during peak gym hours.

Day 9 Deadlift barefoot. Revisit Day 5 and throw some handstand push-ups in there for "Diane".
Day 10 If none of that has worked and you actually made it to Day 10, this should do the trick. Since there are no whiteboards at the gym, bring a marker and record your times on the wall.


Sam and Tim take on yesterday's CHIEF WOD.
*check out Sam's clean in the background, note how close that bar is traveling up his body-- right up the center of gravity!!! Good stuff Sam.
W.O.D. 4.24.09
Three rounds for time:

Run 400 meters
21 Kettlebell swings (55 #/35#)
12 Pull-ups (chest to bar)

Note:There will only be a 5:30PM class today!

Helen Challenge: CrossFit Los Angeles ...[wmv][mov]

Thoughts on Whole Living:
Some of the most amazing moments in your life will take you by surprise. Let them.

See criticism as a lesson in disguise.

Try not to let the lure of electronics strip away your ability to be here now.

Ease your sugar intake. Look for alternative ways to bring sweetness into your life.

Don't be too quick to close doors on your future. Instead, find more to open.

Don't discount the value of simple pleasures.
Don't forget there is only a 5:30PM class on Friday and a 1:00PM class on Saturday. The regular schedule will resume on Sunday (both 9AM and 10AM classes will occur). Jason, Hannah, Tim, Paul and Lisa are traveling to VA Beach to support me and represent CrossFit KoP at the Mid-Atlantic Regional Qualifiers which are being held at CrossFit/Blauer Tactical Training Center in Virginia Beach.

Incase you were curious, the workouts are:
Workout 1: 2k Row

Workout 2: 3 rounds of 10 Deadlift (275m/185w)50 Double-unders

Workout 3: 400m Run, 21 OHS, (95m/65w), 21 BoxJump400m Run, 15 OHS, 15 BoxJump 400m Run, 9 OHS, 9 BoxJumps

Then Sunday there will be one more workout where the top 10 women and top 10 men from Saturday will compete for a spot at the 2009 CrossFit Games. Up to six men and six women will qualify.

For a video on the workout standards you can check here.

We will post updates and you can also click on the side bar 2009 Games Icon for more information.


Photo from yesterday's Box Jumps...
looks like Paul's heels made it on the box in this jump!

W.O.D. 4.23.09
"The Chief"
Max rounds in 3 minutes of:
3 reps, 135 pound Power cleans
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

This WOD is scored by rounds completed for each of the 5 cycles.

The Chief ...[wmv][mov]

"It is never too late to become what you might have been."
~George Eliot

Tim 23 Rxd
Sam 25 Rxd
Paul 19 Rxd
Laura 20 75#
Ray 19 115#


W.O.D. 4.22.09
Today's WOD is the third and final workout from the SoCal Qualifier.
How do you stack up?
For Time:
2k Row
Followed by six rounds of:
20 Box Jumps (21#/25#)
10 Wall Balls (14#/20#) all to 10 ft Target

*Best Male time - David M. @ 15:26
*Best Female time - Katie H. @ 18:08

Click here for the Earth Day network.
What can you do for your world?


"The soul would have no rainbow if the eyes had no tears"
-Minquass Tribe

Sam 18:39
Grans 21:25
Paul 19:04
Jason 23:59
Danielle 21:26
Adam 20:55 (*first time ever rowing!!!)
Joe D. 24:39
Ray 32:55
Tim P. 17:22
Scott 17:52
Jenny 20:35
Jon 26:26
Devin 22:25
CP 23:32
Hot Wheels 29:01
Miranda 22:25
Mike F. 23:23
Joe A. 22:52
Tim M. 30:38
Nicole 27:11
Chris 28:02
Lisa 21:15


Breaking in the Box.

W.O.D. 4.21.09
AMRAP in 20 minutes:
15 Overhead Squats (45# ladies/65# men)
10 Knees to Elbows
5 Handstand Push-ups

Overhead Squats, Bodyweight x 15 reps (John Brown)...[wmv][mov]
100 Overhead Squats for Time (CrossFit LA) ...[wmv][mov]

"CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins."
- Jon Gilson

Jeff H. 8
Hannah 9
Tim P 9
Hot Wheels 8
Scott 7
Laura 9
Jen S. 6
Keith 7
Doug 10
Paul 8
Nicole 4
Granny 10
Miranda 7
Cindy 6
Jill 7


Our rise up.
W.O.D. 4.20.09

Single Modality-W
Shoulder Press
Push Press

Push Press 7x3 WOD...[wmv][mov]

"Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts."


The Last Fight at the little box.

W.O.D. 4.19.09
50-40-30-20-10 rep rounds for time of:
Double Unders

Annie (Speal)...[wmv][mov]


"Between you and every goal that you wish to achieve, there is a series of obstacles, and the bigger the goal, the bigger the obstacles. Your decision to be, have and do something out of the ordinary entails facing difficulties and challenges that are out of the ordinary as well. Sometimes your greatest asset is simply your ability to stay with it longer than anyone else."
-Brian Tracy


Front Squat Insanity Video.
W.O.D. 4.18.09
*reminder there will only be a 4:00PM class today!
3 rounds for time of:
Run 800M
30 KB Swings (35#/55#)
30 Box Jumps (21"/25")

Jon Gilson’s The Non-Negotiability of Perfection. Greg Glassman has a great anecdote along these lines: “Asking about intensity versus form is like arranging a lunch meeting and the person you’re meeting asking: Do you want me to be on time or be at the correct restaurant?” The answer is obviously “both”.

"Our greatest glory is not in never failing, but in rising up every time we fail."
- Ralph Waldo Emerson

Scott 19:10
Sam 20:48
Jill 27:18
Hannah 28:39
Jim 31:41
Jen C. 21:46


Photo courtesy of CFHQ.

W.O.D. 4.17.09
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
*the scale for ladies is 100

-In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


"If we all did the things we are capable of doing we would literally astound ourselves."
-Thomas Alva Edison

Cindy 55 10:33
Jeff 100 12:40
Jon 80 12:53
Mike F. 135 11:58
Sam 135 11:16
Scott 135 12:54
Jen S. 55 12:58
Lisa 85 19:18
Paul 120 12:52
Jill 55 11:15
Joe 155 19:30
Tim M. 155 19:26
Hannah 100 22:34


Soldier March Video.
*Make sure to watch at minute 1:00 for Paul's cameo appearance.
W.O.D. 4.16.09
Handstand Push-Ups
Ring Dips
Push Ups

From our neighbors:
Bill Tirado and Zach Frankhouser of CrossFit Delaware Valley offer an interesting perspective on "Compressing WOD Times": Read.

"The future belongs to those who believe in the beauty of their dreams."
-Eleanor Roosevelt

Doug 17:31
Suspect Handstand PU form
Paul 13:04
Aimee 16:22
Danielle 17:18
Mike M. 19:15
Sam G. 16:24


Check out Joe's 51" Box Jump.

W.O.D. 4.15.09
7 rounds for time of:
10 Med Ball cleans
10 Burpees


Albert Einstein, three rules of work:
1. Out of clutter, find simplicity.
2. From discord, find harmony.
3. In the middle of difficulty lies opportunity.

Paul 9:00
Aimee 8:09
Sam 8:07
Danielle 10:16
Doug 9:02
Kelly 11:56
Joe D. 15:42
Tim P. 7:46
Scott 7:46
Laura P. 8:37
Ray 17:37
Jason 11:42
Jon 11:42
Mike M. 8:58
Miranda 12:27
Jen C. 10:26
Nicole 10:55
Joe A. 15:37
Jeff 13:25
Mike F. 12:48
Lisa 12:56
Curin 13:16


Mike M. cruising through his Thrusters during yesterday's Daniel W.O.D.

W.O.D. 4.14.09
Row 400M then complete
16, 8, 4, 2 reps of:
Turkish get-ups (40lb for men / 25lb for ladies) KB or DB
DB Squat Snatch (40lb dumbbells for men / 25lb for ladies)
Double Unders
Turkish get-ups are up and down is one, start and switch on the ground. Full Squat on the Snatch catch and stand up for complete extension.

"Isabel" by Josh Everett - video [wmv] [mov]

"Dreams and dedication are a powerful combination."
-William Longood

Hot Wheels 34:48 (30#)
Mike M. 27:40 Rxd
Paul 31:56 Rxd
Miranda 30:26
Jeff 30:57 (25#)
Jon 30:15 (25#)
Lisa 32:54 Rxd
Jill 36:45 (15#)
Hannah 41:53 (20#)
Granny 27:56 Rxd
Don 28:44 (35 KB)
Rey 29:42 (35KB)
Sam 24:29 (40#)
Doug 27:30 Rxd
Nicole DNF
*nice work gang!!!
...and special shout to our friends from CrossFit York, Don and Rey, thanks for the visit!!


W.O.D. 4.13.09
-dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups
400 M run
21 Thrusters (95/65)
800 M run
21 Thrusters (95/65)
400M run
50 Pull-ups

I would like to send out a HUGE thank you to everyone who participated in the 'Fight Gone Bad' Workout for Alzheimer's research, donated baked goods, raffle prizes, food and their precious time. Our successful fundraiser brought in $945 which will be donated to the Alzheimer's Association. Please make sure to wish Doreen much luck as she runs in the Boston Marathon on Monday April 20th.

Click here for the weekly schedules. Just a reminder, the schedule page on http://www.crossfitkop.com/ is a dynamic page, so it will be updated weekly as we have time changes, special classes or events. This Saturday, April 18th there will be NO 12:00 or 1:00 class, ONLY a 4:00 class.


"Fate knows where you are going, but it is up to you to drive there."
-Michelle Keesling

Lisa 24:15
Granny 30:19
Mike M. 21:14
Paul 21:39
Scott 18:08
Jason 23:27
Tim M. 32:47
Aimee 18:44
Doug 20:50
Tim P. 17:32
Laura 27:08
Sam 21:25
Jeff 24:34 (85#)
Jon 26:53 (85#)
Hot Wheels 27:30 (80# Row)
Jill 22:41 (45#)
Jen S. 22:12 (45#)
Cindy H. 14:53 (45#)
Hannah 29:54 (65#, blue band)
Helen 17:00 (15#)
Curin 14:00 (45#)
W.O.D. 4.12.09


Our couples hard at work on the Rower during FGB.

W.O.D. 4.11.09
"workout for a cause"

3-One Minute Rounds at Each station and one minute rest between rounds

Rowing is measured with calories
Wallball uses a 20lb medicine ball to an 8’target (14lb for ladies)
SDLHP is done with 75lb barbell (55 for ladies or 53lb KB)
Box Jump uses a 20” tall box standing to full leg extension
Push Press is with a 75lb bar taken from a rack (55 for ladies)

Score the total number of reps and calories for each exercise.

The Alzheimer's disease affects more than 5 million Americans of every race, gender and culture, and costs our nation more than $148 billion annually. Unless we find a way to stop it, up to 16 million Americans will have the disease by 2050. Please help us do our part to improve the lives of those affected by Alzheimer's by supporting us at our CrossFit King of Prussia Fight Gone Bad Event. Proceeds go directly to improve the lives of those affected by Alzheimer's and promote research and effective treatments. The doors will be open all day; the donation is $25 to participate in workout. Workouts will be held at 8,9,10,11 and 12:00. Following the event there will be a free workout for anyone of any skill level at 1:00PM.

Open House Party begins at 2:00.
We will have raffles, games, food and fun!
All are welcome!!!
See you there!

Doreen 250
Ray 173
Tim P 314
Laura 236
Jen S 214
Edmund 264
Cindy 174
Jeff 210
Nicole 185
Chris 171
Joe 189
Sam 300
Mike M 310
Mike F 277
Scott 298
Jim C 215
Miranda 216
Keith 214
Paul 309
Aimee 313
Josh 303
Granny 236


Sam shoulder presses
...and has also provided us with the playlist for tomorrow.
Thanks Sam.
W.O.D. 4.10.09
CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.

Click here to compare to the results from 12.24.08.
Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.
-recommended by Scott M.

Mike F: 795
Scott: 805
Paul: 665
Mike M: 695
Sam G: 775
Jim C: 750
Jason: 815
Jen S: 365
Jill: 390
Doreen: 455
Laura: 380
Danielle: 425
Curin: 485
I will continually be updating the action gallery on our www.crossfitkop.com site. If you want to see the latest additions, Click here to view the ACTION GALLERY. There is also a link on the right side of the blog for easy access to the action gallery.


W.O.D. 4.09.09
3 rounds for time of:
4 Handstand Push-ups
8 Chest to bar Pull-ups
12 Deadlifts (135/200)
16 Box Jumps (21"/25")


Upcoming Events:
Mark your calendar for the Summer Affiliate Challenge which will be held at CrossFit KoP on Saturday June 6th. Following the event will be a Fundraiser for the Pittsburgh Fallen Heroes Fund. Details will follow shortly. Click here for the honorary 4-1-7-9 WOD.

"He has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable or dangerous to do so."
-Walter Lippman

Adam 11:42
Sam G. 8:49
Aimee 7:16
Joe A. 17:32


Sam does Karen.
Doug does Isabel.
W.O.D. 4.08.09
Athletes Choice.
Complete one of the following WOD's.
You will have a counter for whichever WOD is chosen.

Wall Ball
150 shots for time

Clean and Jerks 135lbs/95lbs
30 reps for time

Snatch 135lbs/95lbs
30 reps for time

Wall Ball/Karen...[mov][wmv]
Grace (CrossFit Kids)...[wmv][mov]
Isabel, CF Trainers WOD ...[wmv][mov]

Coach Notes:
Reminder-there are three class options tomorrow, 6AM, 12Noon or 5:15PM.

"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them."
-Denis Waitley
Paul 6:37
Sam 9:08
Jen C. 6:38
Jim C. 13:43
Mike M. 7:04
Dave 95# 2:52
Jon 95# 7:52
Tim P. 115# 3:22
Scott Rxd 6:37
Jason Rxd 4:45
Mike M. Rxd 4:49
Nicole 65# 3:19
Curin 65# 3:13
Joe Rxd 13:30
Doug 115# 5:45
Doreen 65# 4:19


Mid-WOD Birthday Cake, what were you thinking Hannah?
Thank you all so much for the generous birthday gifts and of course the birthday burpees!

W.O.D. 4.7.09
3 x 1:00 on 1:00 off of the following exercises:
KB Swing
Double Unders (sub single unders)
KB Figure 8 to static Hold

This Saturday is our Open House and "Fight Gone Bad" workout for a cause.
The cost is $25 and all proceeds benefit Alzheimer’s research.
Time slots are available at 8,9,10,11AM and 12PM.
Sign up now by contacting Aimee Lyons at crossfitkop@gmail.com.
We will also be hosting a free workout at 1:00 for all ages and levels.
At 2:00 the Open House Party, BBQ, Bake sale, Games and Raffles will begin.
If you are available throughout the day counters are needed for the FGB workouts.

Video clip:
"Every Second Counts" World Premier, Bare Bones International Film Festival - video [wmv] [mov]
When I attended the affiliate gathering in Austin, TX. I was part of the exclusive showing of "Every Second Counts"...an awesome movie. Depending on how it's released on DVD after the Bare Bones film festival I will try to get copy for the gym so we can eventually have a movie event!!

The journey is the reward.
-Tao Saying


Hot Wheels Curran.
Getting stronger everyday!

W.O.D. 4.6.09
SDHP (65/95)
Knees To Elbows
+ 10 Ring rows after each set

Breaking down the SDHP:
The Sumo Deadlift High Pull or SDHP combines the two movements of the Sumo Deadlift and the High Pull to create an extremely effective full-body exercise that builds strength in both the lower and upper body.
Starting Position – The Angry Gorilla
The starting position is also fondly called the “Angry Gorilla” because it resembles the posture of a big, bad silverback. The feet are wide, the chest high, and the butt low.
Stand Up!
The Sumo Deadlift is a simple movement consisting of getting into a good starting position, and then standing up much like the squat. The back must remain tight in order to protect the spine and to ensure that the proper muscles of the legs and butt are being used.
Open the Hips all the Way
In the middle of the Sumo Deadlift High Pull, the hips are all the way open, the back completely straight, and the shoulders back.
The Shrug
The Sumo Deadlift High Pull begins as the Sumo Deadlift ends. Without a pause, and in order to maintain the momentum of the weight, the shoulders shrug up just as the hips open completely.
The Top
At the top of the exercise, the weight is all the way up to the chin and the elbows are high. Without pausing at the top, begin the process in reverse to complete the entire movement. Lower the weight until your arms are straight, then return to the start position.
Returning to the starting position should be done just like a squat, with a push back of the hips and bend of the knees to lower the weight to the starting position. It’s critical on the way down to keep the back tight.

"The sun is setting...the sun will rise another day."
-Eddie Vedder
Maybe today was not a perfect day. But don't give up, tomorrow is another day with new possibilities and opportunities. -Aimee

Paul 95-22:55
Jason 95-32:07
Jon 80-25:26
Curin 45-22:06
Miranda 65-27:52
Jim C. 75-33:42
Chris 80-29:24
Hannah 65-33:50
Jen C. 65-26:57
Jen S. 45-22:50
Danielle 65-30:39
Jill 45-24:18
Sam 95-20:45
Doug 95-22:02
Tim P. 95-17:18
Laura 65-25:54


In honor of Officer Paul Sciullo, III., 36.
badge number 4179

4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups

9 rounds for time.

*WOD is based on Paul's badge number, favorite exercises, and 9 rounds for his age added together.


was one of the CrossFit family
loved sushi at Nakama
was a great golfer
was a hunter
was a cop
had a fetish for Reisen chocolates
enjoyed watching the Penguins
and most importantly
Paul loved Lisa E. and brought her to us at

Lisa, we love you and are here for you.

Footprints in the sand:
One night I had a dream
I dreamed I was walking along the beach with the lord
and across the sky flashed scenes from my life
for each scene I noticed two sets of footprints,
one belong to me and the other to the lord
when the last scene of my life flashed before me,
I looked back at the footprints in the sand
I noticed that many times along the path of my life
there was only one set of footprints,
I also noticed that it happened at the very lowest and saddest times in my life
This really bothered me and I questioned the lord about it.
Lord, you said that once I decided to follow you,
you would walk with me,
but I have noticed during the most troublesome times in my life
there is only set of footprints
"I don't understand why in times when I needed you most,
you should leave me."
The Lord replied, "My precious, precious child
I love you and I would never, never leave you
during your times of trial and suffering.
"When you only saw one set of footprints,
it was then that I carried you"
Lisa 19:37
Tim P. 15:30
Paul 11:31
Doug 12:52
Doreen 17:59
Aimee 13:54
Tim M. 17:59
Hannah 15:10
Sam 14:07
Mike F. 20:27
Jen S. 21:31
Keith 14:10
Jen C. 17:41
Laura 15:19
Ray 26:00
Cindy 18:29
Nicole 15:15
Chris 17:06
Miranda 16:37


Jon and Jill execute a waiters walk.
W.O.D. 4.4.09
An original WOD.
complete 5 rounds:
DB Snatch 5R (25#35#)
Waiters Walk 50 steps (Right hand carry)
DB Snatch 5L
Waiters Walk 50 steps (Left hand carry)
21 Burpees

The Waiter's Walk: carrying one heavy object overhead, like a waiter would carry a tray. Builds shoulder strength, core stability, and grip strength.


"If you don't like something change it; if you can't change it, change the way you think about it. "
~Mary Engelbreit
Danielle 20# 17:23
Mike F. 40# 21:35
Sam 30# 14:33
Jason 35# 20:20
Jen C. 25# 16:15
Hannah 25# 18:30
Jon 30# 17:29
Doug 40# 16:40
Jeff 30# 17:10
Jill 15# 21:11
Jim C. 35# 28:17
Paul 40# 14:39
Curin 15# 22:40
Chris 30# 26:38


What is this a picture of you may ask?
It's a CrossFit WOD board during an open gym night. To the novice, it might look like a jumbled up mess of numbers and names...simply put, mass confusion. What do they do in that box? However, to me it shows amazing effort, perseverance and dedication unmatched by many.

Let's break it down.
1. I created Grace Kelly. A 400M run, 10 Clean and Jerks, 30 Box Jumps and 30 Wall balls...3 rounds for time...results-Aimee 22:19, Jen 23:13, Hannah 23:57

2. Jason decided to be the first at the gym to attempt "Eva" 5 rounds for time of 800 M run, 30 Pull ups and 30 Kettlebell swings w 70#. result 62:08.

3. Diane, a missed WOD from last week, was attempted by Scott (6:13), Mike M.(10:01) Nicole(6:15) and Laura (6:47).

4. Jim and Sam took on the baseline... Sam,with a gym record of 3:56, and Jim C. taking 4 minutes off his PR 6:13.

5. Mike F. finished the filthy 50 in 38:37, his first time and only 2 months into CrossFit! Awesome!

6. Jon, Sam and Jim all learned how to swing a KB...awesome.


Jason back squats in some fancy shoes!!!!

W.O.D 4.3.09
5 rounds for max reps of:
Body Weight Back Squat
Weighted Push-ups (Ladies 10#/Gentleman45#)
Final score is the total reps of all 5 rounds for each exercise.

Back Squat Geometry, Mark Rippetoe ...[wmv][mov]

"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself."
-Anna Quindlen

Joe A: 130
Jen: 115
Jill: 123
Nicole: 115
Doreen: 145
Cindy: 107
Lisa: 136
Bob: 81
Jim C: 90
Jeff: 86
Sam: 179
Mike M: 139
Scott: 124
Jon: 97
Paul: 161
Jen: 127
Hannah: 83
Jason L: 107
Laura: 146
Jason W: 234
Tim M: 99
Chris: 109


Tim P. Adam and Lisa snatching away.
W.O.D. 4.2.09

10 Power Snatches (95)(65)
50 Pushups
8 Power Snatches
40 Pushups
6 Power Snatches
30 Pushups
4 Power Snatches
20 Pushups
2 Power Snatches
10 Pushups

Coach Notes:
Remember, open gym is tonight from 5:00-6:15PM. There will be no prescribed WOD, you are welcome to work on any skills or missed WODs. I know there is a group doing 'Diane' if anyone is willing to take her on!!!

Power Snatch...[wmv][mov]

"Be impressed by intensity, not volume."
-Greg Glassman

Sam 65#-10:05
Adam Rxd-14:40
Tim P. 65# 11:00
Lisa Rxd-15:36