W.O.D. 7.01.09
The Handler 98 Birthday Burpee Bash!!!!
Happy Birthday Jeff!!! You may ask why 98? Jeff's not 98 years old...only 49 years young, right?? Well, Cindy just had a birthday too on June 10th...and the Handler's specifically wanted to make it a Birthday Bash and celebrate together...but what they don't know is what else I have in store.
Jeff and Cindy- Happy Birthday, your dedication and perseverance inspires everyone who gets to workout side by side with you both everyday! Thank you for being part of our family at CFKoP!

For Time complete:
98 Burpees
98 Kettlebell swings (35#/55#)
98 Push Press (35#/45#)
98 Sit-ups
98 Back Extensions


Friday Classes- 7:00AM or 12:00PM ONLY there will be a team WOD at both classes!!!

"It's about doing what you set out to do."
-Lance Mackey, winner of the Iditarod in 2007, 2008 and 2009

Lisa 24:04
Paul 23:10
Han 24:30
Jim 35:10
Sam 19:12
Mike F. 30:37
Mike M. 18:46
Joe D. 44:01
Tim M. 38:10
Patti 28:37
Justin 27:47
Devin 27:05
Kelly 32:14
Dan 28:37
Aimee 16:32
Miranda 28:33
Mike B. 28:32
Jason L. 31:18
Tim P. 19:13
Steph 30:40
Meg 26:32
Jon 28:13
Nikki 27:02
Kristin 32:32
Jen B. 32:29
Cindy 26:32
Jeff 22:50
Laura 19:29
Doug 30:30
A few things...and a quick note on "Toning"
To be serious about strength training you should eliminate the word "tone" from your vocabulary. Lifting a tiny weight for a hundred reps is a waste of time and never really stresses your muscles enough to make them much stronger. There is no such thing as "toning". There is muscle mass, strength gain and fat loss...that's it! In technical terms, "tone" refers to the ability of the central nervous system to provide passive muscular resistance to being stretched. What you probably think of as toned are merely muscles not hidden by a lot of body fat!! So in other words don't waste your time on little weights, go ahead step it up...the harder it is the stronger you get!
Post to comments:
1. Who is planning to come on the 4th of July?
2. What class are you coming to on Friday? Do you all have off? Is anyone still in for the 6AM or 7AM or are you sleeping in....Just wanted to get an idea.


Thanks for the black and whites Doug!
Tim, Lisa and Sam...again some faces of anguish at the Level 2 WOD.

Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95)

Doug 9:33
Aimee 10:05
Mike M. 14:01
Sam 14:18
Lisa 24:52
Tim M. 26:32
The Afterglow.

W.O.D. 6.30.09
Complete as many rounds as possible in 20 Minutes:
5 Handstand Pushups
10 Box Jumps (21"/25")
20 Double Unders (sub tuck jumps)

Ron Higdon on Ricky Fausto (2009 CrossFit Games Competitor) and CrossFit - video [wmv] [mov]

"Image creates desire. You will want what you imagine."
~J. G. Gallimore

WOD Rounds/Tabata Squats Bottom to bottom
Mike F. 6/9
Jon 11/9
Nikki 11/10
Swine 14/10
Miranda 8/7
Megs 10/10
Scott 12/12
Kelly 10/6
Jeff 10/9
Lisa 10/?
CP 11/9
Granny 11/11
Curtin 7/9
Justin 10/9
Jason 11/10
Doug 12/8
Mike B. 8/6
Jen S. 10/10 Tabata Situps
Nick 7/10 Tabata Situps
Jen B. 6/9
Aimee NA/17
4th of July Weekend Schedule

Thursday July 2nd:
Classes offered
6:00AM, 12:00PM

Friday July 3rd:
Classes offered
6:00AM, 7:00AM, 11:00AM, 12:00PM
There will be NO 5:30PM/6:30PM classes.

Saturday July 4th:
Mid-Atlantic Regional Qualifier WOD's and 4th of July party!

WOD 1--Row 2 kilometers for time.
WOD 2--Three rounds for time of 10 deadlifts (275 pounds for men, 185 for women) and 50 double-unders.
WOD 3--For time: Run 400 meters, 21 overhead squats (95/65), 21 box jumps (24 inches/20 inches); run 400 meters, 15 overhead squats, 15 box jumps; run 400 meters, 9 overhead squats, 9 box jumps.
WOD 4--For time: 21-15-9 reps of Squat Snatch (95/65), Chest to bar pull-ups

We will start running WOD's at 10:30 AM and every 30 minutes after that until 2:00PM, it's your choice which WOD's you would like to attempt and when. You have the option to complete as many WOD's as you like...or as few. See how you stack up to some of the athletes that qualified to go to Aromas at the Mid-Atlantic Regional Qualifier.

At 2:00PM we will have a 4th of July Party...for the past few parties, everyone has brought a dish, etc...we are going to try something NEW! We are going to let Whole Foods do the catering... $25 each for great quality healthy food.

Sunday July 5th:
Classes offered
9:00AM, 10:00AM, Kids Class 11:00AM



W.O.D. 6.29.09
A version of
Kalsu from CrossFit Football

On the minute:
Complete 5 burpees and perform max rep 95/135 lbs thrusters on the minute.
The goal is to complete 50 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.

Your score is the total number minutes it took to complete all 50 Thrusters.
Scale weight accordingly.

Check out:
Our CrossFit Kids who were featured on the CrossFit Kids page yesterday!!!!
Reminder- Our CrossFit kids class is on Tuesday at 4:45PM and Sunday at 11:00AM the cost is $15 per CFKid, all ages are welcome!

"Grace" by Keegan, CrossFit Kids - video [wmv] [mov]

Tanya Wagner - workout... [wmv] [mov]

CrossFit Apex: Josh Wagner, 2009 CrossFit Games Qualifier - video [wmv] [mov]

"Not failure, but low aim, is crime."
-James Russel Lowell

50 Thrusters

Dan 115 16:51
Tom 75 14:50
Joe A. 135 31:36
Dave 50 14:42
Jason 135 17:47
Jon 95 25:51
Steph 30/45 21:59
Paul 135 19:51
Tim P. 135/115 22:57
Miranda 85 30:59
Laura 80/75 22:52
Jim C. 115 18:41
Patti 40 13:56
Kelly 40 16:49
Mike F. 22:44
Jef 95 21:48
Kristin 15 13:01
Nicole 65 15:54
Chris 95 16:30
Cindy 40 16:53
Meg 45 7:37
Liz 40 10:49
Jill 45 9:12

100 Thrusters
Jen S. 45 17:47
Aimee 95 32:56
Sam 135 37:57


Nolan jumping away in our CFKids class!
Chris pressing with awesome form!
Welcome to CFKoP Chris and Kristin!

W.O.D. 6.28.09
Shoulder Press
perform 10 box jumps between sets

...and following all 5 sets of Shoulder Press complete

3 “Cindy” Sprints

As many rounds as possible in three minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
(rest 1 minute between "Cindy" sprints)

"People seldom improve when they have no other model but themselves to copy after."
-Oliver Goldsmith

Ed 105
Han 95x2
Tim M. 170x1
Jen S. 65x2
Granny 70
Sam 155
Chris 135
Kristin 55
Devin 100
Paul 125
Jim 140


Todays feature on the CrossFit HQ mainpage
by our house photographer Dave Zaveloff.

W.O.D. 6.27.09
your choice...
5 Rounds for time of:
800 M Run
30 KB swings (70#/55#)
30 Pullups


"baby EVA"
5 Rounds for tiime of:
400 M Run
15 KB swings (55#/35#)
15 Pullups

Lunchtime Snatching Session Part 2 with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Road to the 2009 CrossFit Games: Josh Everett on weight, fairness, and Spealler - video [wmv] [mov]

"Surprise is the greatest gift which life can grant us."
-Boris Pasternak


Hannah 76:52
Tim M. 69:10
Jason W. 38:29
CP 35# 51:17
Scott 32:46
Jeff 45# 49:30
Doug 44:25
Joe A. 77:38

Baby Eva:
Paul 55#19:45
Jon 45# 22:48
Shawn 27:17
Liz 35# 26:45
Laura 35# 25:05
Nikki 35# 23:26
Meg 35# 20:46
Jill 35# 21:18
Cindy 35# 28:01
Mike F. 55# 29:44
Tim P. 55# 16:13


Lisa...getting "toned"!

W.O.D. 6.26.09
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (165#/110#)
10 Burpees

The top times for this workout at the Rocky Mountain Regional Qualifier were Matt Chan with 3:12, Ricky Frausto with 3:45, and Kyle Kasperbauer with 3:54.

Chris Spealler decided to give it a go...you can see how he stacks up in this video...(wmv)(mov)

"The ablest man I ever met is the man you think you are."
-Franklin Delano Roosevelt

Sam 165# 7:19 Rxd
Aimee 110# 6:24 Rxd
Doug 165# 10:09 Rxd
Joe A. 165# 14:35 Rxd
Kit 165# 5:40 Rxd
Lisa 110# 7:07
Liz 50# 7:38
Scott 165#/135# 8:09
Tim 135# 10:01
Laura 75# 8:05
Granny 85# 7:54
Ed 95# 9:28
Justin 135# 7:21
Dave 95# 8:27
CP 85# 6:50
Devin 110# 6:53
Dan 135# 7:34
Jim C. 135# 8:56
Mike B. 165# 6:57
Jill 65# 7:12
Meg 65# 4:51
Cindy 45# 7:49
Joe D. 115# 11:41
Jon 110# 7:23
Jen S. 55# 7:31
Kelly 35# 9:25
Nicole 85# 10:29
Miranda 95# 10:39
Swine 165#/145# 8:46
Mike F. 165# 10:29
Chris 95# 7:21
Jeff 115# 8:57


A Concept 2 built for two?

W.O.D. 6.25.09
Monostructural Madness
Run 200M
Row 200M
20 Double Unders
Run 400M
Row 400M
40 Double Unders
Run 800M
Row 800M
80 Double unders

Schedule and Event Update:
Next week, Thursday July 2nd we will be adding a 12:00 Noon class on the the regular schedule. The next Yoga class with Jen Fugo will be on July 16th from 6-7:30PM, $10 for CFKoP members and $15 for non-members. We have a special 4th of July WOD next Saturday...details to follow.

Good luck to our friends Josh and Tanya in Aromas!!!
"CrossFit Apex: Wagners Love CrossFit" - video [wmv] [mov]

"Make the most of yourself, for that is all there is of you."
-Ralph Waldo Emerson

Paul 17:45
Lisa 24:00
Kit 15:59
Jen 24:00
Steph 27:15
Aimee 17:33
Sam 19:09

CrossFit Watertown is now taking sign-ups for CrossFit 101: A Talk by Coach Greg Glassman (CrossFit Founder) at CrossFit Watertown on July 25th. The event will run from 8am-3pm, and includes a workout at the end of the day. And it’s FREE. Just send an e-mail with your name, e-mail, and phone number to crossfit101@crossfitwatertown.com. (Nope, that’s not a hotlink. Sorry. Cut and paste it into your e-mail.)

I signed up already and so did Paul...we will carpool if anyone else is interested...email directly to crossfit101@crossfitwatertown.com as the directions state above.



Jim-I'm pretty sure that's "rest" and you still owe those 50 burpees from February...Oh, and it's your Birthday, so bring on the burpees!
Happy Birthday!

W.O.D. 6.24.09
St. Valentines Day Massacre

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.

50 Wallballs
75 Kettelbell swings
100 Push Ups
150 Sit-Ups
200 Squats
800 M Run

For those of you who were not at CFKoP yet, this V-Day WOD was supposed to be a fun time to bring your significant other or anyone you "like" to try out CrossFit. A few of our ladies brought their husbands who had never previously CrossFitted and needless to say it turned into more of a massacre...but with that said, both Chris and Jim eventually started sipping the KoolAid and now are full fledged CrossFitters getting stronger every day!
"Through every rift of discovery some seeming anomaly drops out of the darkness, and falls, as a golden link, into the great chain of order."
-Edwin Hubbel Chapin

Swine/Lisa (35#) 22:26
Sam/Mike F. (45#) 21:33
Dan/Ed (25#) 30:40
Justin/Dave (25#) 23:50
Aimee/Mike M. (45#) 17:52
Nicole/Chris (10#) 22:32
Devin/Curtin (15#) 22:21
Miranda/Mike B. (25#/15#) 25:41
Jen/Jim (45#/25#) 25:30
Steph/Jen B. (10#) 24:30
Laura/Tim P./ (45#/25#) 17:45
Sam/Meg (35#) 19:20
Cindy/Jeff (15#) 23:01
Scott/Nikki (25#) 21:30
Jason L./Jason L. 36:48
Lisa 165/95/90 - 39:24
Sam 225/170/140 - 21:04
Mike M. 255/170/130 - 26:46
Doug 245/175/135 - 37:38
Kit 280/170/140 - 27:38
Aimee 175/95/90 - 27:39

Level 2 WOD-"LINDA" aka the three bars of death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Note the expressions on all of our faces... they speak volumes for the level of mental and physical intensity and strength needed to get through this WOD. I commend you all for a fantastic performance!


Who's new?
Let's welcome Steph and Ed!
Oh, wait, Ed's not new...he's just back for more. Some of you may already know Ed...he happened to be at one of our very first CrossFit classes. Click here for the memories.

W.O.D. 6.23.09
Over Head Squat

Don't you wish you started CrossFitting as a kid????

CrossFit Kids: "Naughty Kids" by CrossFit Snohomish - video [wmv] [mp4]

Would you like to see a Thursday 12:00 Noon class on the schedule?

Bill Bowerman:
All my life, man and boy, I've operated under the assumption that the main idea in running was to win the race. Naturally, when I became a coach I tried to teach people how to do that. Tried to teach Pre how to do that. Tried like hell to teach Pre to do that. And Pre taught me. Taught me I was wrong. Pre, you see, was troubled by knowing that a mediocre effort can win a race and a magnificent effort can lose one. Winning a race wouldn't necessarily demand that he give it everything he had from start to finish. He never ran any other way. I tried to get him to, God knows I tried... but... Pre was stubborn. He insisted on holding himself to a higher standard than victory. 'A race is a work of art'; that's what he said, that's what he believed and he was out to make it one every step of the way.

Bill Bowerman: Of course he wanted to win. Those who saw him compete and those who competed against him were never in any doubt how much he wanted to win. But how he won mattered to him more. Pre thought I was a hard case. But he finally got it through my head that the real purpose of running isn't to win a race. It's to test to the limits of the human heart. That he did... Nobody did it more often. Nobody did it better.

Steve Prefontaine: I don't want to win unless I know I've done my best, and the only way I know how to do that is to run out front, flat out until I have nothing left.


Kelly G. 45
Nikki 80
Patti 30
Curin 100
Mike F. 125
Ed 85
Paul 135
Miranda 100
Jeff 105
Steph 95
Sam 165
Jill 60
Jon 115
Nicole 75
Aimee 120
Jim C. 130x4
Jen S. 70 x 2
Joe A. 165 x 2
Cindy 45 x 3
Jen B. 95 x 2


Devin jumping a 21" box with one leg due to a sprained ankle...
CP with some solid push presses at Rxd 55# weight!

W.O.D. 6.22.09
AMRAP in an unknown amount of time...
9 Box Jumps
15 Push Press (55#/75#)
21 Sit-ups

What is your mental approach to an AMRAP WOD?

Do you go out of the gate hard? Trail off towards the end? Push harder to get the last round knowing time is almost up? Push less knowing you are only half way finished? Fiddle with your watch? Get an extra drink? Take an extra pause? Stare at the clock after each round....hummm. Well, today's WOD has an unknown time domain. What approach will you take?

Note: All classes will have a different AMRAP time, so please no harassing the 9:30 AM class to give up the secret.

Check out:

Impromptu Social Time:
8:30PM at the box, party is on...Kit is only here for another week and if you want to stop by to wish him well, please do...I'm sure there will be libations present.

"Endurance is patience concentrated."
-Thomas Carlyle

Class 1-18:21
45# Kevin 5 rounds
75# Dan 7
55# Dave 4
Class 2-16:26
65# Miranda 6
55# Nikki 7
65# Jon 7
75# Paul 7
45# Jason P. 5
75# Mike F. 6
35# Kelly G. 5
75# Tim P. 8
75# Jeff 5
40# Cindy 5
Class 3-19:00
45# Liz 6
55# Laura 7
45# Jen S. 6
55# CP 7
55# Devin 8
45# Jill 7
55# Nicole 6
30# Jen B. 6
75# Chris 6


W.O.D. 6.21.09
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.
Ladies, 14 pound medicine ball launched to a target eight feet above the ground.

Freddy Camacho (CrossFit One World) reminds us of the importance of full range of motion: Read.

"How Did We Get Here?" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Check out a newly posted Level 1 Cert...(it's under 2hrs away)
October 17th - 18th
Montclair, NJ

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers."
- Coach Mark Rippetoe

Rx'd all to 10ft Target (yes, ladies included)
Scott 16:24
Kit 14:30
Sam 13:53
Swine 12:46
Lisa 22:54
Aimee 11:54
Granny 15:50
Laura 23:49
Tim P. 15:17
Jim C. 19:01
Curin 23:03
Ali 8:10


Jon and Eric warm up for their Hang Power Snatches.

W.O.D. 6.20.09

Push Jerk
Hang Power Snatch

Going Overhead with Adrian Bozman Part III (Push Jerk) ...[wmv][mov]

"Simply pushing harder within the old boundaries will not do."
-Karl Weick

Results PJ/HPS:
Jon 115x1/75
Meighan 85 x1/45
Lisa 115/85
Sam 185/125
Paul 175/105
Jill 85/55
Miranda 105/70
Jason 195/125
Jeff 155/95
Joe A. 205/135
Kit 205x1/135x1
Brian 205x1/130
Liz 95/75
Granny 105/75
Eric ??/155


Starting to work on that "Angry Gorilla" set-up...

W.O.D. 6.19.09
W.O.D #2 from the Mid-Atlantic Regional Qualifier:
3 Rounds for time of:
10 Deadlifts 275#/185#
50 Double unders

-by Jeff Tincher

"It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers."
-Anais Nin

Rx'd Results:
Mike M. 6:32
Aimee 7:00
Swine 7:14
Hannah 8:14
Jason 9:57
Tim M. 10:59
Mike B. 11:43
Kit-Rxd + 315# 8:24
Scale Results:
Brian 315 8:56
Doug 225 8:32
Nikki 105 6:37
Sam 135 7:29
Lisa 155 11:19
Mike F. 275 10:44
Ed 95 12:15
Liz 95 12:00
Joe A. 275 8:24
Ray 95 7:00
Laura 105 9:03
Dan 225 10:25
Kevin 155 5:52
Jill 135 5:55
Fergs 225 9:58
Dave 135 13:36
Jen S. 135 14:28
Nicole 155 10:18
Jon 200 9:21
Jeff 200 11:58
Meighan 105 7:52
Kelly G. 95 7:33
Chris 225-205 13:16



W.O.D. 6.18.09

AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
(compare to 3.6.09)

Josh Everett on 2009 CrossFit Games Regional Qualifiers - video [wmv] [mov]

"Opportunities to find deeper powers
within ourselves come when life seems most challenging."
-Joseph Campbell
Tim P: 22
Sam: 22
Paul: 23
Meg: 18 (blue)
Laura: 17
Adam: 20


Quick reminder...there is NO 12:00 Noon class today, although the 6:00AM and 5:15PM will be held as usual.
W.O.D. 6.17.09
150 WallBalls for time
for ladies: 14# ball to 8ft target
for gentlemen: 20# ball to 10 ft target

(compare to 12.08.09)

Post WOD Skill Work:
Muscle ups
Ring Dips


Price Cobb, American race-car driver, after winning a 1988 race.
"Some days you're the bug. Some days you're the windshield."

Jeff: 10:59
Lisa: 6:39
Ed: 14:27 (welcome back Ed, we missed you!)
Meg: 8:45 (10#)
Kit: 8:17
Sam: 7:45
Jon: 11:06 (18#)
Kelly: 8:31 (10#)
Tim M: 11:20 
Hannah: 5:20 (Gym record!)
Miranda: 6:35
Patti: 8:27 (10#)
Doug: 7:23
Mike F: 8:31
Chris: 10:26
Granny: 6:06
Jason L: 7:24


Our CFKids learning the "inch-worm"
Our CrossFit Kids classes are held 4:45PM on Tuesdays and 11:00AM on Sundays.

W.O.D. 6.16.09
Complete the following for time:
SDLHP x 25 [W:65lbs/M:95lbs]
Run x 400-M
Burpees x 25
Row x 750-M
Burpees x 25
Run x 400-M


You cannot achieve environmental security and human development without addressing the basic issues of health and nutrition.
-Gro H. Brundtland

Scott 9:52
Tim P. 10:29
Swine 11:03
Aimee 11:14
Erin 35# 11:40
Granny 12:01
Doug 12:33
Jon 12:57
Jason 13:08
Jeff 13:11
Nikki 55# 13:28
Lisa 13:45
Devin 13:51
Amy 35# 14:11
Jen S. 55# 14:31
Jim 14:51
Hannah 14:54
Jill 15:14
Miranda 15:15
Curin 16:31
Tim M. 16:59

This week only there will be NO 12:00 Noon class on Wednesday.
Remember to always reference the
schedule on www.crossfitkop.com for updates.


Something fun to watch...not CrossFit related...but thanks for the entertainment Mike!

W.O.D. 6.15.09
5 Rounds for time of:
12 Hang Power Cleans (95#/65#)
9 Push Jerks
6 Hang Power Snatch
3 Over Head Squats

Some terminology:
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.

Concentration is the secret of strength.
-Ralph Waldo Emerson

Dan 75# 14:49
Dave 45# 16:46
Jon 75# 16:06
Nikki 50# 16:23
Miranda 65# 19:43
Jen S. 45# 16:18
Jeff 75# 18:15
Paul 95# 14:38
Kelly 25# 16:23
Patti 25# 16:23
Devin 65# 14:15
Mike B. 95# 11:40
Joe A. 95# 14:15
Jill 35# 13:00
Doug 95# 10:34
Nicole 65# 17:41
Chris 75# 16:17
Liz 35# 14:54

Level 2 WOD (use 40% of Body Weight)
1 Hang Power Snatch, 1 OHS, 1 Pullup
2 Hang Power Snatch, 2 OHS, 2 Pullup
3 Hang Power Snatch, 3 OHS, 3 Pullup
.....ladder up to 10
10 Hang Power Snatch, 10 OHS, 10 Pullup
800M Run
10 Hang Power Snatch, 10 OHS, 10 Pullup
9 Hang Power Snatch, 9 OHS, 9 Pullup
8 Hang Power Snatch, 8 OHS, 8 Pullup
.....ladder down to 1
1 Hang Power Snatch, 1 OHS, 1 Pullup
Aimee 50# 26:55
Sam 75# 27:01
Mike 70# 27:11
Kit 75# 27:59
Jason 80# 42:26
Hannah 65# 47:46
Lisa 50# 47:56
Tim M. 110# 62:51


Our newest member!!!!

W.O.D. 6.14.09
"Filthy 50"
For time:
50 Box jump 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/1/2 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders


Filthy Fifty...[wmv][mov]


"The best way to keep good acts in memory is to refresh them with new."


Aimee 18:02
Sam 18:05
Scott 18:36 TJ
Paul 21:25
Laura 22:04
Tim P. 22:26
Granny 22:28
Mike B. 27:40 TJ
CP 28:16
Jason 31:27
Jen S. 35:41
Jim C. 36:07

Scale to 25:
Nicole 14:01
Jill 14:50
Meg 15:21
Amy 21:15


Check out our NICE Racks...
Nice front Squat HOT WHEELS!!!
W.O.D. 6.13.09
Front Squat
Max Pull-ups

*Get excited, we now have 4 Squat Racks.


"Advice is like castor oil, easy enough to give but dreadful uneasy to take."

Results: FS#/Max PU
Sam 225/17
Mike F. 245/8
Hannah 150 x1/3
Hot Wheels 205 x1/5 (no band!!!)
Jeff 170/12
Cindy 135 x2/3 Green
Scott 195/30
Curin 125/15 Black
Kristen 125x1/15 Green
Mike B. 235/10
Jill 125 x1/5 blue
Meighan 105/10 blue
Joe A. 275x1/9 deadhang PU
Nicole 135 x1/3 dental floss
Jen C. 125 x1/14
Swine 175/24
The turn out last night for the Yoga class was great!
What did you think? Hard? Easy? Fun? Relaxing? Would you change anything? Who would be interested in another one? Would it be something you would like once a month? twice a month?
Post thoughts to comments.


W.O.D. 6.12.09
...from our friends at CF East County.

"Three for the Price of One"

AMRAP in 10 minutes of each triplet:

10 WallBalls 20#/14#
10 Burpees
10 Double Unders

Rest 3 minutes

3 Pull-Ups
6 Push-Ups
12 Squats

Rest 3 minutes

3 Deadlift 75#/55#
6 Front Squat
9 Split Jerk



"True prosperity is the result of well-placed confidence in ourselves and our fellow man."
Han: 5, 6, 8
Meg: 5, 10, 7
Granny: 5, 13, 7
Sam: 5, 16, 7
Joe: 3, 8, 4
Jim: 4, 8, 5
Kevin: 4, 10, 4
Dan: 4, 13, 7
Lisa: 6, 15, 9
Jason W: 5, 20, 8
Tim P: 9, 16, 7
Laura: 9, 13, 7
Charlie: 4, 8, 4
Erin: ?, 8, ?
Doug: 4, 17, 8
Kelly: 3, 10, 5
Patti: 4, 13, 7
Dev: 5, 12, 9
CP: 4, 12, 7
Miranda: 4, 10, 8
Paul: 6, 14, 6
Jon: 5, 12, 5
Nikki: 6, 13, 5
Jen B: 4,10, 5
Liz: 3, 9, 5
Jeff: 5, 12, 6
Nicole: 5, 10, 3
Mike F: 7, 9, 3
Chris: 5,11, 6
Mike: 5, 9, 3
Jill: 5, 10, 5
Something inspirational from Matt Furey-

Whenever you see someone who is NOT moving forward in life, someone who is not trying to improve his circumstances - it is almost always fear that is holding him back.

Fear of what?
Fear of failure - yes.
Fear of success - sure.
Fear of injury - uh huh. Yes, these fears are common to many.

But fear of criticism is one of the biggest - yet it is also the least acknowledged.
Many people fear the looks and reactions they will receive from others when they begin to make changes in how they do things. It's far easier to sit on the couch or before a computer getting fatter and fatter than it is to go for a walk or begin doing pushups and squats.
People generally don't make fun of how fat you are when you're plopped on a sofa or before a monitor. They might laugh behind your back, but rarely to your face. But once you walk outdoors with sweats on, you THINK everyone is looking at you - and you're afraid they're going to laugh out loud.

But the truth is this: Most people are so busy doing what they're doing that they don't even see you. And the others, if they're laughing, they're doing so silently.

Regardless of how others react to YOU - here's the most important concept you must understand: What other people think about you is NONE of your business. If someone thinks you're fat, it's not your business. If someone thinks the way you're training is strange -none of your business.

If you don't care what others think - what the others think is of no concern to you. So it won't matter whether you have fear of criticism or not. You simply acknowledge when you catch yourself being concerned about someone else's opinion of you. And when you note how you're breathing shallow and adding stress to your upper neck and shoulders with the thought of pleasing others - you drop the notion andsay to yourself, 'To hell with them. This is MY life. I'm going to get fit. I'm going to get healthy - and if someone else has a problem with that, THEY have the problem, not ME.'

What I have just covered isn't some lofty platitude I am proposing but don't use myself. Each and every day I receive criticism from someone. Some don't like the fact that I advocate eating healthy meat. Some don'tlike the way I look. Others don't like the way I write. Others don't want meto write about anything other than health and fitness - and so on.
'Good idea - for someone else,' I think. 'But not for me.'

I don't limit myself because of someone else's opinion. Neither should YOU.
If you want to attain better health, if you want an improved physique or figure, if you want to go for a walk, start running hills or doing the Royal Court - this is YOUR goal.

Don't ever let anyone distract you from your vision.
You are the one who decides. No one else.
Remain strong.
Stay the course.
Stay determined.
Make your burning desire for self-improvement stronger than the fault-finding of others.
When your desire burns brighter than the sting of criticism, nothing can or will stop you.


Go Granny Go!!!!
W.O.D. 6.11.09
In honor of Petty Officer 1st Class Jeff Taylor, 30 of Little Creek VA who was killed in Afghanistan June 2005.

Handstand Push-ups
Ring Dips

Playing With Handstands, Jeff Tucker...[wmv][mov]
Handstand Development, Roger Harrell...[wmv][mov]

Notes on CrossFit 101 w/ Greg Glassman:

CrossFit 101 in Watertown, CT with Coach will be open to the public, once CrossFit Watertown gets the details squared away they will let us know. Keep your eye on the CrossFit Watertown blog and they will announce when sign-ups are available.

"Self-trust is the essence of heroism."
-Ralph Waldo Emerson

Mike M. 10:24
Adam 18:08
Kit 17:41
Aimee 12:10
Hannah 11:22
Danielle 14:45
Sam 10:57
Granny 19:04
James-great effort on class #1

Bring yoga mats as well as a towel for added support under your knees. The towel however is not necessary, but some of you might benefit from it.

Importance of Practicing Yoga Poses

The practice of the yoga is of very high importance and can have a huge beneficial effect on the whole entire body. Poses not only strengthen the muscles, tissues, ligaments, joints and nerves but also maintains the smooth functioning and health of all the body's systems.

These are the respiratory, circulatory, digestive, and hormonal systems. The postures relax the body and mind allowing both to recover from fatigue and weakness, a product of the stresses of daily life. It also helps to re-energize your energy levels and helps in your everyday levels of enthusiasm.

You will find that your sleep will improve and that you may even need less time to sleep as your rejuvenation levels and abilities will improve. Yoga poses also boost the metabolism, lymphatic, circulation and hormonal secretions. It also helps bring about a chemical balance within the body which is crucial for everyday living.


Daytime Dan.
Who is that Dan guy anyway?
Well here he is...Dan frequents our afternoon classes and usually posts a score that leaves the evening classes talking. Keep up the strong work Dan! Especially on that 175 # Power Clean.

W.O.D. 6.10.09
Class Differentiation.

Surprise Class

Agility Ladder Warm Up
Power Cleans

Power Clean 3/4 body weight
KB swings (35/55)
Box Jumps (21"/25")

Because everyone loves Dutch...
Dutch Lowy ... [wmv] [mov]

"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece. The same may be said of great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement."-"Gymnastics and Tumbling," Aviation Training Division, Office of the Chief of Naval Operations, U.S. Navy, 1944.

Power Clean Results:
Dan 175 x3
Joe D. 165 x3
Dave 135 x3 (hang power clean)
Kelly 75 x1
Lisa 130 x1
Ray 195 x3

5:15 WOD Results:
Aimee 90# 10:16
Mike M. 135# 10:31
Sam 135# 11:08
Jason W. 135# 11:17
Meg 45# 11:32
Jon 95# 12:04
Laura 65# 12:18
Miranda 80# 13:50
Mike B. 135# 13:56
Kit 140# (70KB) 14:31
Devin above practicing some Downward Facing Dog, Shiner isn't too interested.
REMINDER YOGA at 6PM on THURSDAY with Jennifer Fugo.
$10 per person.
Welcome Jennifer Fugo...
Jennifer is a holistic health counselor who received her training from the Institute of Integrative Nutrition in New York City. Working with athletic and active individuals, she supports them through dietary and lifestyle changes that are in line with their own vision of success. As an avid road bike cyclist, she has confronted several health concerns which she is healing through whole foods and minimal supplementation such as digestive problems and adrenal exhaustion. Jennifer is also a certified yoga teacher through the Yogalife Institute in Wayne, PA and has found yoga to be an excellent compliment to vigorous training. She enjoys yoga practices which include hatha, yin, anusara, shivananda, and more vigorous vinyasa flows.


Welcome Amy our newest CrossFitter...and her son Kaden a CFKids superstar!
W.O.D. 6.8.09
Five rounds for time of:
75 pound Thrusters, 21 reps (55# scale for ladies)
21 Double-unders

High Hang Snatch by Mike Burgener, CrossFit Journal Preview - video [wmv] [

"You see things and you say, "Why"; but I dream things that never were and I say "Why not"?
-George Bernard Shaw

Rxd Results:
Aimee 10:28
Lisa 15:42
Devin 17:40
Curin 34:36
Swine 11:37
Jason 12:15
Doug 12:20
Sam 12:41
Mike B. 15:36
Joe A. 25:31
Miranda 40/55 22:11 (incorrectly loaded bar round 1)
Scale Results:
Jon 65 16:54
Jeff 75 20:00
Meg 45 12:33
Kelly 15 13:25
Amy 15 14:21
Patti 15 10:06
Orla 30 14:26
Cindy 30 11:40
Katie 35 14:36
Charlie 65 24:47
Jen S. 45 16:24
Liz 30 15:51
Nicole 55 19:45
Chris 75 23:28

Reminder CrossFit Kids Class tomorrow, Tuesday June 9th at 4:45PM.
4-1-7-9 Results

CrossFit King of Prussia

The Keystone Affiliate Challenge II

Thank you all for an amazing turn out for the Keystone Affiliate Challenge II; with your support we raised $4,125 that will all be donated to the Pittsburgh Fallen Heroes Fund.

Results from 4-1-7-9 Individual WOD:

Top 5 Rxd Men:
Caleb 7:32
Barry Weidner 8:47
Bill Tirado 9:21
Scrappy 9:30
Josh Wagner 10:18

Top 5 Rxd Ladies:
Aimee Lyons 9:47
Tanya Wagner 10:23
Colleen O'Conner 10:53
Cate Kelly 12:28
Julie Horenstein 12:53


Duck, Duck, Goose???
W.O.D. 6.8.09
AMRAP in 20 Minutes of
400 M run
Max Reps Pull-ups

Score is number of pull-ups completed for each round.

Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar and touch the ground. Chin should clear the bar and there should be full range of motion. Touching the ground terminates the round and you must run 400m. This is the "penalty". Re-gripping is allowed provided you do not touch the ground. Goal is to perform the highest amount of pull-ups you can in 20 minutes.

For scaling you can perform this with a band and the round terminates when the chin does not clear the bar. If you are not able to perform banded pull-ups use continuous jumping pull-ups with chin over bar or continuous ring rows with no rest between reps.
"Squat Depth" by Mark Rippetoe - video [wmv] [mov]
“Try not to become a man of success, but rather try to become a man of value.”
-Albert Einstein

Dan 93
Lisa 47
Dave 30 (black band)
Miranda 35 (dental floss)
Jill 35 (blue)
Jon 57
Jason 56
Scott 81
Paul 101
Jen B. 43 (blue)
Doug 116
Jen S. 48 (Green)
Nikki 42
Laura 35
Nicole 36 (blue)
Chris 33
CP 83 (black)
Devin 13

Level 2 WOD
Jackie loves Badger
1000M Row
50 Thrusters 45lbs
30 Pull-ups
3 Rounds of:
30 Squat Cleans (95/65)
30 Pullups
Run 800 M
Complete in teams of two, one athlete works while one does burpees.
Every 30 Burpees = a deduction of 30 seconds off your team's time.
Hannah/Aimee 41:55 (burpees done 390)
Paul/Mike 34:54 (burpees done 330)
Sam/Tim 35:41 (burpees done 150)