CrossFit KoP...On the Road to the 2010 Games.

The NJ/PA/MD Sectionals are fast approaching; 18 days away to be exact. Over the next two weeks I will be highlighting the athletes who are competing in Sectionals from CrossFit King of Prussia. John Warnek had the honor of getting his profile up on the Games Page, so we will kick off this series with the famous "one-arm Isabel guy".

Athlete Profile: John Warnek

Height: 5'10
Weight: 215lb
Age: 23
Started CF: 2006

Deadlift: 505lb
Back Squat: 355lb
Overhead Squats: 225lb
Clean: 255lb
Jerk: 255lb
Thruster: 255lb
Press: 185lb
Snatch 185lb
Consecutive Pull-ups: 50
Fran: 3:09
1-Armed grace: 8:40
Cindy: 22 rds
5k row: 19:07
Eva: 45:50
Angie: 17:55
Filthy Fifty: 26:35


CrossFit Center City said...

Beast! Great stats...

CF Center City

Jerry said...

1st Kids Home Crossfit workout tonight with da boys

Andrew: (14) 7 rounds for time:
10 pull ups (band)
10 squats
10 push ups
10 sit ups
10 dips (modified w/chair)
Completed - 16:29

Luke: (11) 7 rounds for time:
5 pull ups (band)
5 squats
5 push ups
5 sit ups
5 dips (modified w/ chair)
Completed - 12:30

They LOVED IT!!!

Nikki said...

Great stats John! Looking forward to seeing you kick butt at sectionals. It's been great training with you these last few months. You are a motivator! All you need to do now is squeeze in some rest days and practice those box jumps!

Jason Lyons said...

I hope those stats are for one armed stuff. LOL. Kidding. Nice work man...maybe I should train in my garage for a few months...

Jason Lyons said...


Way to introduce CF to your family at a young age! Keep it up and they will be the BEASTS of the future.

Anonymous said...

@ jerry...that's great! Its great to get the family into it! Vito acts like he could care less tho, he says burpees are easy! I think he can't get too into it, cause i am. you know mom can't be cool, atleast not when your an 11 yr old boy! Now the 3yr old is all about it, she still likes mommy!

@ John- awesome, you really are a beast...still can't figure out where i met you before xfit tho!

Jason Lyons said...

Steph, have him do 200 for time and compare to Aim and see if it is still easy. Easiest way to make a believer is to
humble them.

Kerbear said...

"You gain strength, courage and confidence by every experience in which you stop to look fear in the face"

John you're an animal! You'll do awesome keep it up - we'll all be cheerin!