Mike and Gina-July 28th before CrossFit.

Mike and Gina-November 25th-current CrossFitters.

A message from Mike:
Gina and I wanted to share these two pictures with you. The first was taken July 28. It was two months since Gina had Mary Kate and right when she started Crossfit. I had been doing Crossfit, but my diet was horrible. The second picture was taken Saturday night November 25, I am actually wearing the same suit, shirt, and tie. I am down 35 pounds, thanks to following a proper eating plan you suggested and Crossfit. Gina weight is below where she was prior to having the baby and is down two dress sizes. The pictures are more than just about weight loss, but feeling better about ourselves as well. We are healthier and happier thanks to our "Crossfit Family". The support, encouragement, and enthusiasm in the box is something that cannot be mimicked at a "globo gym". These results could not have been achieved at a "globo gym" either, trust me we tried.

W.O.D. 12.1.09
(yes, she's a little evil...)
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*

or baby Eva
5 Rounds for time of:
400 M Run
KB Swing, 15 reps 1.5/1 pood (55/35lbs)
15 Pull-ups

*If you decide to do "Eva" we will be putting a time cap of 50 minutes on this WOD.

Tuesday 3:45PM CrossFit Kids 7-12 years
Tuesday 4:45PM CrossFit Kids 3-6 years
Click here for the CrossFit Kids Flyer
Tuesday 7:30PM CrossFit Lite
Thursday 5-7PM Open Gym $10
Saturday 12PM Lumberjack WOD

From Humble Beginnings, Part 2, by CrossFit Again Faster, CrossFit Journal preview video ... [wmv] [mov]

"Be patient and tough; some day this pain will be useful to you"
- Ovid


Tim P 36:32
Aimee 48:23
Jason 54:03
Mike F 61:38

Full Eva
Megs 35# 48:10
Nikki 35# 43:28
Cindy 35# 59:18
Sam B 55# 41:48
Jeff 55# 49:02
Jen S 45# 54:08 (owie with 23 PU left)
Todd 55# 51:10

Baby Eva
Kevin 55# 28:50
Donkey 25# 28:38
Shawn 55# 21:56
Jim C 55# 25:32
Liz 35# 25:18
Curtin 35# 27:45
Plentus 55# 17:23
JZ 45# 22:32
Gina 35# 25:56
Miranda 35# 30:03
Mike B 70# 27:57
Melanie 25# 24:48
Kristin 25# 26:09
Nick 35# 31:00
Steve 25/35# 34:14 (800m run and 30 KBS)
WW 55# 31:39

This Saturday December 5th 2009 at 12:00PM CrossFit King of Prussia and CrossFit Tribe will unite to remember the Soldiers and Families of those affected by the shooting at Fort Hood. We will perform a Hero WOD fundraiser dedicated to our four Fallen Lumberjack CrossFit soldiers.

Follow this link for more information about Project Lumberjack Fundraiser.

If you would like to donate FOLLOW THIS LINK and share it with Family, Friends, and others, and let them know what the CrossFit community, specifically Crossfit King of Prussia and CrossFit Tribe are doing this Saturday!!!

“Lumberjack 20″
20 Deadlifts (275lbs)/Run 400m
20 KB swings (2pood)/Run 400m
20 Overhead Squats (115lbs)/Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″)/Run 400m
20 DB Squat Cleans (45lbs each)/Run 400m

“Lumberjack 20″ (Ladies scale)
20 Deadlifts (185lbs) /Run 400m
20 KB swings (1.5pood) /Run 400m
20 Overhead Squats (75lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (21")/Run 400m
20 DB Squat Cleans (25lbs each)/Run 400m

“Lumberjack 20″ (Scale) *
20 Deadlifts (135lbs) /Run 400m
20 KB swings (1pood) /Run 400m
20 Overhead Squats (45lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups/Run 400m
20 Box jumps (13")/Run 400m
20 DB Squat Cleans (15lbs each)/Run 400m

*We will scale more if necessary based on level and ability.

Following the Lumberjack WOD we will end the day with a friendly Mystery Competition between affiliates...This will be announced on Saturday!
Feel free to bring any food, drink, family or friends to enjoy the day with you!


When you look at PR's you can't always look at the last time, check out the video above and think about or remember where you were a year ago...

W.O.D. 11.30.09


Front Squat

3 Rounds for time of:
10 Front Squats (at or about 60% of your 3 RM) or (135#/95#)
7 Dead Hang Pull-ups
7 Knees to Elbows
10 Burpees

Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video ... [wmv] [mov]

A few reasons why Front Squats are good:

1. Get Better Quads – The front squat is an EXCELLENT movement to get bigger, stronger quads–probably the best exercise there is. Because you’re position is more upright, it emphasizes the quads more.
2. Get Stronger, Better Core – Because you’re holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you’re leaning forward a lot when you back squat, you’ll quickly get stronger and fix this problem if you switch to front squats for a while.
3. Makes Your Other Lifts Better — Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.
4. Bad Form Gets Self-Corrected – If you’re back squatting with bad form you can complete the exercise at the expense of causing injury to yourself. The good thing about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar… if you’re not holding the bar right you’ll drop it… if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good.
5. Natural Spine Position – You’re more upright with the front squat… your spine is in a more neutral “straight” position.

Difficulties are opportunities to better things; they are stepping stones to greater experience. Perhaps someday you will be thankful for some temporary failure in a particular direction. When one door closes, another always opens.
-- Author Unknown

Kara 9:14 & 70
Donkey 9:32 & 65x2
Megan 9:19 & 35
Steph 11:04 w/90 & 150
Megs 7:12 w/63 & 105
Jerry 8:07 w/95 & 125
Aimee 6:07 w/95 & 170x1
JZ 8:24 w/100 & 165
Jaime 8:44 w/40 & 65
Ditty 10:15 w/70 & 115
Cliff 8:35 w/95 & 155
Nikki 8:04 w/90 & 150
Dorothy 9:58 w/57 & 95
Kristen 9:25 w/51 & 85
Han 11:01 w/45 & 150x1
Todd 7:13 w/115 & 190
Laura 9:26 w/65 & 100x1
Curtin 11:05 w/95 & 145
Miranda 10:47 w/95 & 150
Jeff 7:38 w/105 & 175
Cindy 9:37 w/45 & 95
Trish 9:15 w/65 & 105
Jen S 11:17 w/75 & 125x1
Nicole 8:38 w/65# & 100
Liz 9:14 w/45 & 90x2
Chris S 9:36 w/135 & 225x2
Joe A 16:30 w/185 & 275x2
Rob 6:53 w/135 & 195
Sam B 5:17 w/85 & 145
Kerry 9:46 w/75 & 115
Jim C 9:31 w/135 & 205
Shawn 6:55 w/135 & 225

Level 2 WOD:
AMRAP in 30 Minutes...(no rest)

AMRAP in 10 Minutes
25 Burpees
15 Back Squats (body weight)

AMRAP in 10 Minutes
15 Double Unders
10 Wall Balls 14/20#
5 Ring Dips

AMRAP in 10 Minutes
10KB Swings 70/55#
15 Squats

Level 2 Results:
Sam 14
Aimee 12
Cate 10
Lisa 10


W.O.D. 11.29.09

CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.

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

The journey is the reward.
-Chinese Proverb


Ditty 415
Plentus 827
Jen S. 415
Kit 845
Steve 390
Lisa E. 520
Maura 307
Lisa 315
Kim 290
Chris S.870
Nikki 460
Melanie 360
Todd 745


CrossFit Harlem comes for a visit...
Thanks to Carlos, Esco, Daphney, Shanon, and Syncere for making the trip!

W.O.D. 11.28.09
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-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row

*This will be completed in teams of 2. If the number of participants in each class is not even we will determine how many athletes are on each team. One athlete works at a time.

It's almost a direct comparison to 5.1.09, but I added a little extra treat!

(compare to 5.1.09)

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit."
-Albert Schweitzer

Laura+Gina 34:01
Steph+Nikki 30:59
Cliff+Megs 32:00
Mike F.+Tim P. 31:45
Syn+Aimee 26:20
Carlos+Jill 27:37
Shawn+Daphney 28:34
Kit+Esco 23:36
Shanon+Fergs 28:32


W.O.D. 11.27.09
CrossFit King of Prussia is CLOSED today.

Try this "At Home WOD"; get your family and friends to do it too!
Post time to comments.

As Many Rounds As Possible in 20 Minutes:
5 Burpees
10 Squats
20 Walking Lunges
30 Sit ups


"We can always find something to be thankful for, and there may be reasons why we ought to be thankful for even those dispensations which appear dark and frowning."
-Albert Barnes


Where it all began...

Does anyone remember this box?!?
What was your favorite memory from Atlas?

This is where it all began, a year ago. For those of you relatively new to CFKoP, this was our first official space. The day after Thanksgiving was our first WOD at the "little box"! Located in the basement of Atlas Chiropractor, many of us fondly refer to it as just "Atlas". As you can see there was just about enough room for one person to be "safely" lifting, 6 pull-up bars, 3 med balls, 5 Kettlebells and "only"13 mats; the plyo-boxes and bumper plates hadn't even arrived...WOW!! Fast forward a year and my how we have grown up... our 8,000 sq foot box hosts 170 mats, 32 pull-up bars, 30 med balls, 23 Kettlebells and more equipment than would even fit in "Atlas"!!


Without everyone of you our community would not be as strong as it is and our CrossFit box wouldn't be this big! Your support over the last year has been unprecedented.

Happy Thanksgiving!
W.O.D. 11.26.09

"Gratitude makes sense of our past, brings peace for today,
and creates a vision for tomorrow."
-Melody Beattie


Joe A.

W.O.D. 11.25.09
30 reps or time of:
Snatch 135/95 pounds

*Snatch weight will be scaled to your ability.

Due to the Thanksgiving holiday we will be offering an expanded class schedule for Wednesday:
6AM, 12:00PM, 4:30PM, 5:30PM, 6:30PM
and CrossFit Kids at 3:30PM

Can Your Brain Fight Fatigue

"Being defeated is often a temporary condition. Giving up is what makes it permanent."
- Marilyn vos Savant, Columnist

Rx Results:
Sam G. 3:34
Jason 5:55
Aimee 9:34
Joe A. 5:34
Chris S. 6:29

Scale Results:
Swine 125# 11:50
Sam B. 95# 8:16
Todd 95# 5:51
Jim C. 95# 6:22
Ray 105# 5:41
Trisha 45# 6:33
Jeff 75# 5:56
Jen S. 63# 8:58
Jill 45# ??
Kelly 45# 8:07
JZ 75# 6:08
Han 83# 9:49
Steph 70# 8:24
Kristen C. 50# 7:00
Miranda 65# 7:15
Laura 53# 5:59
Kerry 55# 5:30
Nikki 83# 9:52
Marie 20# form
Kristen S. 35# 5:19
Darlene 25# 5:15
Maura 35# 3:22


Jen S. in her CFKoP shirt in St. Kitts!

W.O.D. 11.24.09


1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
(compare to 8.2.09)

CrossFit Kids:
Click here to check out Caity on the CrossFit Kids Page!


"Belief triggers the power to do"
-David Schwartz

Rx Results:
Ray 15:45
Lisa 11:21
Cate 11:09
Jenny 12:17
Tim P.7:06
Aimee 8:40
JZ 12:26
Jerry 11:21
Chris S. 12:58
Sam G. 6:52
Miranda 15:45
Jim C. 11:02
Meighan 13:34
Laura 11:41
Todd 12:01
Swine 7:43
Mike B. 9:24
Shawn 8:40*

Scale Results:
Chris T. 14:14
Kara 12:36
Joe D. 13:37
Liz 17:00
Curtin 13:07
Jen S. 13:11
Patti 16:44
Kelly 17:17
Tom P. 17:00
Donkey 14:45
Kristen C. 14:00
Beth 15:34

Mark your Calendars for Saturday 12/5/09 at 12:00PM!
Our friends from Steve's Club are coming for a visit and a friendly competition between affiliates!! WODs to be announced (WODs will be scaled to all levels and ability). Please prepare to arrive at or before 12:00PM...this special event will be in lieu of our regularly scheduled classes and is open to all CrossFit King of Prussia members, you may use this above and beyond your standard 2x or 3x a week class schedule if you are not an unlimited member.


Congratulations to Laura and Tim

Laura completed the Phila 1/2 Marathon (13.1 miles) Time: 1:47 8:09 avg pace/mile and Tim completed the Phila 8k (4.97333miles) or FIVE Time: 32:18 6:29 avg pace/mile.

W.O.D. 11.23.09
5 rounds each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes rest between each round. Clock will run through the entire WOD, athletes will keep track of their individual 3 minute rest.

Get ready for three days of LADIES!!! We will be doing three Benchmark ladies this week. Monday, Tuesday and Wednesday will be filled with a few of your favorite ladies. We will be closed Thursday and Friday for the Thanksgiving Holiday. CrossFit King of Prussia will re-open for our normal schedule on Saturday.

Specialty Classes:
CrossFit Kids-7-12 years 4:30 PM Monday
CrossFit Kids-4-7 years 4:45 PM Tuesday
CrossFit Lite Class-All ages. 7:30PM Tuesday
Click here for the CrossFit KoP Weekly Schedule

The Story of Your Body.

"The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent."
-Arnold Schwarzenegger

Kara 6:10/5:50/6:44/7:58/8:00
Chris 6:15/6:17/7:47/8:05/8:28
Donkey 6:00/9:04/9:02/9:03/8:11
Evan 3:27/4:01/4:34/4:49/4:57
Chris P 2:12/3:08/4:38/3:35/4:00
Trish 6:06/6:57/7:50/703/6:09
JZ 4:04/5:21/6:01/5:55/6:00
Dorothy 5:23/14:40/23:47/23:16/33:16/41:56
Jamie 6:08/6:56/8:08/6:09/6:53 Jumping
Steph 8:03/15:39/30:57/42:13/53:09
Cate 3:37/10:21/17:36/25:01/32:14
Maura 6:04/16:15/28:22
Miranda 5:50/7:22/8:03/8:01/8:11
Mike F 6:26/6:51/8:17/8:48/10:07
Kelly 6:35/8:40/9:04/7:16/7:48
Cliff 4:49/7:11/7:00
Katie 10:47/9:44/10:31
Mike B 6:11/6:27/7:53/8:56/7:54
Jen S 5:28/7:44/8:49/8:35/8:07
Gunther 4:22/4:21/5:40
Sam B 3:18/3:12/4:18/5:29/5:21
Jerry 4:33/5:27/8:26/8:24/6:52
Curin 5:25/?/10:28/7:21/8:34
Melanie: 5:10/6:40/7:44/
Joe A 6:08/9:46/11:34/12:10/8:29
Westwood 7:31/8:34/10:01/9:49/8:06
Kerry 6:32/6:28/6:45/7:00/7:19
Rob 4:38/4:55/5:57/6:22/8:59
Liz 6:14/6:08/5:47/6:50/5:59
Shawn 4:09/4:44/5:47/7:05/5:41
Jim C 5:46/8:43/9:44/9:33/7:20
Lisa 4:38/5:07/5:29/6:36/6:20
Tim P 2:48/3:35/3:48/4:30/3:51

L2 Team WOD

courtesy of Sam
So you wanna be an MMA Super Star?
5 PVC spins
100 ground and pound
100 unders (leap frog)
50 clapping sit ups
5 PVC spins
100 bag pick up/drops
100ft Slosh pipe carry
50 20# Med Ball cleans
5 PVC spins
100 person pogos
100ft wheel barrow
25 per person handshake pushups
5 PVC spins
100 KB hops
100 Get ups

L2 Results:
Aim/Swine 35:14
Han/Sam 39:17


Plentus Muscle UP Progression

W.O.D. 11.22.09

80% of 1RM
85% of 1RM

Snatch Balance:
80% of 1RM

Click here to view the Intensity Percentage chart.

*if you do not have a 1RM on the Snatch you will work up to a 1RM and or form on the lift.


GHD sit ups
Handstand push ups.
(for skill)

Recipe of the day:

1 head cauliflower, cut into medium size pieces
1 egg
1/2 cup almond meal
coconut oil (or olive) for frying
salt and pepper

Steam cauliflower till tender or pop it in the microwave for 6-8 minutes. Mash steamed cauliflower and add egg, almond meal and seasoning. Make small 1/4 cup rounds and then flatten with palms. The thicker patties stayed together better when frying. Heat coconut oil and cook 4-6 minutes per side.

"The act of taking the first step is what separates the winners from the losers."
- Brian Tracy, Motivational speaker

What was that massacre anyway???
The aftermath of the Games Chipper...


Photos above from Aromas and the CrossFit Games chipper which these amazing athletes completed after 7 other WODs in two days, truly unbelievable!

W.O.D. 11.21.09

Get ready to start chipping away...

The CrossFit Games Chipper:
15 reps 100lb/155lb BB squat clean
30 Toes to bar
30 Box jumps 21"/25" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95lb/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate

*As with all WOD's, we will scale this to your level/ability. Reps will be cut in 1/2 for the scale version and or the BB weights will be (95#/65#/35#). Muscle up sub is pull-ups/dips x3.

Women's Chipper Heat 1 video ... [wmv] [mov]
Charity Vale had the best time for the women with 18:24.

2009 CrossFit Games: Women's Competition - video [wmv] [mov]

"Your body hears everything your mind says."
- Naomi Judd, Singer/Songwriter

Rx Results:
Aimee 20:45
Swine 32:12
Plentus 36:32

Scaled Results:
Jim 40:59
Ray 27:23
Melanie 18:42
Mike F. 45:00
Kristen S. 16:26
Beth 16:26
Jerry 33:30
Dave 25:00
Sam 23:07
Ditty 26:12
Adria 19:55
Steph 24:14
Cate 24:00
Corinne 23:13


If only the adults loved the ropes as much as the CFKids do!

Note the shirt in honor of the dead cat.

Donkey and Dave, solid on the rowers at the nooner!

Most of you will probably remember this children's series popular in the 80's and 90's. If you don't, no need to worry...we will explain. Each story is written from a second-person point of view, with the reader assuming the role of the protagonist and making choices that determine the main character's actions in response to the plot and its outcome. In this WOD, you are the main character and you get to choose your own destiny, HAVE FUN!

W.O.D. 11.20.09
Choose Your Own Adventure:

First, select from the following:
A. Row 500M
B. Run 400M
C. 100 Double Unders

If you selected A. then either choose:
1. Pull-ups (butterfly, kipping, strict, weighted, band or L-pullups)(30 reps)
2. Sit-ups (GHD, KTE or V-ups) (30 reps)

If you selected B. then either choose:
1. Dips (paralette or ring dips) (30 reps)
2. Push-ups (regular, ring or clapping) (30 reps)

If you selected C. then either choose:
1. Walking Lunges (overhead, weighted or Dumbbell)(30 reps)
2. Air Squats (30 reps)

Based on the "adventure" you chose above you must complete the next exercise (15 reps).
A. + 1. = Thrusters (65#/95#)
A. + 2. = WallBalls (14#/20#)
B. + 1. = Deadlift (135#/200#)
B. + 2. = Sumo Deadlift High Pull (65#/95#)
C. + 1. = Shoulder Press (55#/75#)
C. + 2. = Push Press (65#/95#)

You will complete 3 Rounds of your Adventure for time.

There will be a kids class today at 4:30 PM.

CrossFit Montclair: Think Tank - video [wmv] [mov]


The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.
-Eleanor Roosevelt

Sam A+2+Wallballs 15:40
Cliff A+2+Wallballs 15:05
Paul B+1+ Deads 16:39
Steve C+1+Shoulder Press 22:56
Dave A+2+Wallballs 19:30
Lisa A+2+Wallballs 19:11
Kara A+2+Wallballs 17:58
Donkey A+1+Thrusters 24:34
Evan B+2+SDLHP 15:15
Aimee B+2+SDLHP 13:15
Aimee C+2+Push Press 9:15
Hannah B+2+SDLHP 18:51
Liz A+2+Wallballs 16:01
Trish A+2+Wallballs15:30
Dorothy C+2+Push Press 28:23
Nicole B+1+ Deads 18:22
Gina A+2+Wallballs 19:53
Jason W. A+1+Thrusters 16:49
Plentus C+1+Press 11:46
Jen S. A+2+Wallballs 16:57
Mike B. C+2+Push Press 18:43
Miranda A+2+Wallballs 15:59
Jim C. B+2+SDLHP 14:56
Kristen S. C+1+Press 34:14
Cindy B+2+SDLHP 18:42
Jeff B+2+SDLHP 15:38
Shawn B+2+SDLHP 12:28
Chris S. B+2+SDLHP 13:11
Maura B+1+ Deads 20:59
Beth B+2+SDLHP 15:50
Ditty C+1+Press 40:17
Joe A. B+1+Deads 20:39
Rob A+1+Thrusters 20:59
Jill A+1+Thrusters 30:34
Kerry A+2+Wallballs 17:00
Nick A+1+Thrusters 32:45
*Weights and exercises were scaled to the athletes ability. These weights were not recorded, make sure to record in your own logs.


Kipping Workshop. Check out that tape job?!?

POSE workshop, with the expert!

Ray and Jim taking out some afternoon aggression mid-WOD.

W.O.D. 11.19.09
Over Head Squat

3x 1:00 work intervals:
KB Figure 8 (35#/55#)
Sledge tire slams
Bumper plate 1/2 moons
KB Rack Step Ups (35#/55#)

"Great souls have wills; feeble ones have only wishes."
- Chinese Proverb
Thanksgiving Reminder:
We will be Closed next Thursday November 26th and Friday November 27th for Thanksgiving. Normal schedule will resume on Saturday November 28th.

Check out this recipe...any takers?
I'm thinking it might resemble pumpkin pie!

Butternut Squash Souffle

1 Butternut Squash
2 Eggs
1/4 tsp Sea Salt
1/2 tsp Pumpkin Spice
2 tbsp Coconut Milk
Handful of Chopped Pecans

Wash butternut squash, cut in half and remove seeds. Place in a shallow baking pan in about 1 inch of water. Bake at 350 degrees about 50 minutes until golden brown and very tender (if pressed for time, you can microwave until tender.) Scrape squash out of the skin and puree in a blender. Add the remaining ingredients except for the pecans, mix to combine. Spread into a small baking greased baking dish. Sprinkle pecans on top, bake at 350 degrees for 35 minutes until set and golden brown. Serves 3-4 as a side dish.


The resident Godfather and Ditty...heading up the ropes!
Hot socks, can't believe I captured you both in a pic!
I found this graph floating around on Facebook yesterday, it was taken from Google Trends and shows the internet serch popularity of a variety of gyms. Take note of the steady rise in CrossFit (the blue line) over the last two years and the huge spikes in the "globo" gyms only during the new year. Which community would you rather be part of?

W.O.D. 11.18.09

Grace Sandwich

50 Double Unders
1 Rope Climb
30 Clean and Jerks (95#/135#)
1 Rope Climb
50 Double Unders

Sledge Event Intro video ... [wmv] [mov]

Coach Notes:
Remember these goals? Have you accomplished them? Been dedicated to working on them? Are you ready to set new goals yet? Post to comments your results/struggles in reaching your goals. Also post new goals if you have them.

"Be impressed with intensity, not volume."
- G. Glassman

Rx Results:
Sam 6:25
Swine 8:29
Aimee 10:17 (full squat cleans)
Mike F. 15:40
Chris P. 11:59
Joe A. 13:17
Shawn 19:52
Scale Results:
Steph 75# 19:58
Todd 75# 11:20
Gran 45# 11:29
Cliff 95# 14:30
Donkey 35# 16:15
Kara 35# 15:30
Miranda 95# 14:50
Nicole 75# 11:13
Tom S. 135# 12:26
Curtin 95# 14:07
Godfather 75# 8:35
Jen S. 75# 13:08
Ditty 35# 22:50 (full squat cleans)
Jamie 35# 12:42
Melanie 35# 16:01
Kristen C. 55# 13:24
Kerry 55# 14:11
Maura 35# 9:53
Sam B. 135# 11:56
Liz 65# 14:52

Kerry Kipping.
Sam B. Muscle Up.
Todd Muscle Up.

Celebrating Successes. Congratulations Kerry, Todd and Sam B.!


CrossFitting during Pregnancy.
A few words of wisdom from Andrea at CrossFit Mom for the moms to be. CrossFit is safe. Ladies, No max lifts, no PR's, just moving bodies through all the range of motions and lifting weights. We want you strong and healthy. Make sure you have the ability to talk while working out, and stay hydrated. Try to get to the box 5 days a week, but no less than 3. Proof will be in the pudding, you will be so happy with the results post-partum!

W.O.D. 11.17.09


  • "Workshop Thursday", this Thursday November 19th $10 Kipping at 6PM, $10 Pose at 7PM.
  • Oly Lifting Class starts this Saturday November 21st at 10AM.
  • Next week we will be CLOSED Thursday the 26th and Friday the 27th for the Thanksgiving Holiday.
  • Open Gym December 3rd, $10.
  • Yoga with Jen Fugo December 10th, $10.

"Be brave, take risks, nothing can substitute experience"
- P.Coelho

John 425 (435x3) (500x1)
Joe 425 (435x3)
Sam 345
Jerry 305
Shawn 305
Trish 165 (it may have been more, she had uneven weight)
Tim 290
Meg 155
Aim 230
Jim 365
Godfather 245
Chris P 325
Nicole 160
Sam B 155 (form)
Mike F 335
Jen S 160
Tom P 95 (form)
Lisa 255x3
Miranda 230
Jeff 255x4
Cindy 210x3
Chris S 325


Gillian completed 100 Muscle ups in 35 minutes. Amazing.

W.O.D. 11.16.09
As Many Rounds as possible in 20 minutes:
2 Muscle Ups
4 Handstand Push-ups
8 KB Swings (70#/55#)

Coaches Notes:
We will spend some time going over the Muscle up progression/transition prior to the WOD. Remember if we are never practicing a skill how will it ever be accomplished. The sub will be 3 Pull-ups/3Dips per one Muscle up. Click here to watch Jerry Hill's Muscle up tips!

Quick reminder, we are having a CFkids class today at 4:30 PM.

The lovely ladies from CrossFit Watertown posted a few days ago on their blog a little message... "The Bar Tells the Truth". Here is an excerpt. Well said Lisbeth!

"pulling the same numbers again — or greater — doesn’t always happen. It might be conditioning, it might be sleep, it might be nutrition or hydration, it might be your back acting up again. But one thing’s for certain. The bar doesn’t lie. You either pull it or you don’t. The bar tells the truth.

And, here’s the really funny thing: It tells the truth when you walk away too. How you leave a failed lift tells more about you than you might ever imagine.

If you pout, we learned about you. If you listen to the coach for what to concentrate on next time, we learned about you. If you’re sad, we learned about you. And if you kick the trashcan, we learned about you.

Think about that the next time you fail, at anything. What are you teaching others about yourself?"

"Do not go where the path may lead, go instead where there is no
path and leave a trail" - R.W. Emerson

Aimee 12

Sam 10 (performed muscle-ups)
Todd 4 (performed muscle-ups)
Laura 8
Kristen C 8
Rob 7
Kerry 8
Mike B 2 Ouchie
Gina 8
Jen S 8
Megs 7
Shawn 6
Jeff 9
Melanie 10
Nicole 7
Gunter 7?
Dorothy 8
Jason 7
Steph 7
WW 6
Kristen 9
Donkey 8
Jerry 7
Kara 8
Chris T. 8

Coaches Note:
We would like to send a special shout out to Sam B and Todd who both performed their first muscle-up during this WOD. Awesome effort guys and keep up the good work.

Level 2 WOD and Results:
WOD from OPT-Optimum Performance Training

Workout 1:
For power ratio:
Row 800 m
rest 5 min

Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min

Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min

Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

Note we rested the indicated 5 Minutes between rounds, but not the 240 minutes between WOD 3 and 4. And I'd take 20-40 seconds off of Paul and Sam's time since they spent a few seconds talking to the creeper that wondered in off the street.

Sam 1.84/3:10/8/10:23
Aimee 1.69/2:57/6/14:06
Swine 1.76/3:55/6/15:47
Lisa 1.48/3:47/5/16:14


W.O.D. 11.15.09

"Football Sunday"
a WOD from CrossFit One World

This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:

* A touchdown is scored when a three man team completes 60 wall balls (M:20#/W:14#) and 60 burpees. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the whole team must complete a 200m run for the extra point
* A field goal is scored when the three man team completes 30 thrusters (M:75#/W:55#) and 60 box jumps (M:25"/W:21"). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

Huge bonus points if you perform this workout wearing some sort of clothing supporting your favorite football team.

“If a team is to reach its potential, each player must be willing to subordinate his personal goals to the good of the team.”
--Bud Wilkinson


What is your mental approach to CrossFit?

W.O.D. 11.14.09
3 Rounds for time of:
30 Push Jerk (65#/95#)*
60 Air Squats
90 Walking lunges**

*Push Jerk may be taken from the rack.
**One leg counts as one rep.


CrossFit Vs. Olympics ... [wmv] [mov]

There will be NO CF Kids Class on Sunday at 11AM. Kids are welcome to do a make up class at 4:30 PM on Monday or Friday.

Tim will host a 5K run during the 12 Noon WOD if anyone is interested.

"The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.”
-Henry Rollins



W.O.D. 11.13.09

Clean and Jerk
1000M Row

CrossFit Kids Class Note:
We will be testing a CrossFit Kids Class (7-13 yrs) on 4:30PM Monday and Friday. This will run simultaneously with Evan's 4:30 class. Test dates 11/16 and 11/19. This is a great opportunity for parents and kids to workout at the same time!

Stop Eating Grains...NOW. Marks Daily Apple.

Greg Glassman Interview, CrossFit Journal Preview - video [wmv] [mov]

"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."
- Benjamin Mays


Clean and Jerk
Lisa 115 (form)
Sam 155 (form)
Swine 190
Steph V. 100
Megs 63 (form)
Donkey 35 (form)
Han 128
Jill 83
Nicole 97
Dorothy 83
Chris P 185
JZ ?
Jim 130 (form)
Cliff ?
Aim 128
Jerry 175
Jeff 170
Nikki 130
Cindy 85 (90 clean)
Jen S 100
Ditty 75 (85 clean)
Sam B 165
Chris S 195
Mike B 195
Joe A 205 (225 clean)
Rob 155
Eric 65 (form)
Jason 220

1000M Row
Lisa 4:11
Sam ?
Steph 4:33
Swine 3:32
Steve 4:39
Meg 4:27
Donkey 4:50
Han ?
Jill ?
Nicole ?
Dorothy 4:28
Chris P 3:38
JZ ?
Jim 3:31
Cliff ?
Jerry 3:48
Nikki 4:21
Sam B 3:37
Jen S 4:22
Mike B 3:42
Jeff 3:56
Cindy 4:37
Ditty 4:21
Eric 3:35.8
Rob 3:30
Joe 3:36
Jason 3:23.3


Keith back in town for a visit to CFKoP!

W.O.D. 11.12.09

As Many Rounds as Possible in 20 Minutes of:
5 Burpees
10 KB Swings (55#/70#) *
15 Double Unders *

**scale weight for the KB as necessary according to level and the sub for double unders will be tuck jumps.

Optional Strength:
Shoulder Press

Community Notes:
I know it sounds crazy, but mark your Calendar for the CrossFit KoP "Festivus" (christmashanukkahkwanzaa)Party on Thursday 12/17/09...details to be announced. Other Thursday December reminders, 12/3 Open Gym, 12/10 Yoga.

"Action and reaction, ebb and flow, trial and error, change - this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision, fresh hope. And out of hope, progress."
-Bruce Barton

Sam 13 (Rx)
Swine 13 (Rx)
Aimee 14 (Rx)
Tim P. 12 (Rx)
Granny 11 (45# Sub DU w/ 100m row)
Lisa 10 (45/35# for 1 rd)
Kara 7 (25#)
Chris T. 7 (25#)
Keith 8 (70# rd 1/55#)
Steph R. 6 (25#)
Michele aka Donkey, learning how to kip!

It is our job as coaches to strive for excellence, learn more about specific subjects and skills and bring them back to the athletes at CrossFit King of Prussia. These skills are the skills which will help you PR in WOD's and get your fitness to the next level. We are going to use next Thursday as our first "Workshop" Thursday. As you know private training sessions are always available to take you to the next level but if you are interested in an budget savvy way to gain skill and knowledge, our "CFKoP Workshops" are the way to go! Also, if there is a workshop you would like to see held, we would be happy to entertain the idea...

Thursday November 19th:
Kipping Workshop with Aimee and Jason 6-7PM $10
Pose/Running Workshop with Tim 7PM-8PM $10

Reminder for the 8 Week "Lyons" Oly Lifting Class:
The class will run for 8 weeks on Saturday at 10AM, the cost is $200 for all 8 sessions. We currently have 5 spots available. Dates will be 11/21, 11/28, 12/5, 12/12, 12/19, 1/9, 1/16 and 1/23. In the class we will focus on how the snatch and clean & jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and having extra coaching is a powerful advantage.