Kel and baby on the way...

W.O.D. 6.1.10

CrossFit Total
1 RM Deadlift
1RM Back Squat
1RM Shoulder Press

(You are allowed 3 attempts are allowed to get to your 1RM in each lift above. Lifts must be performed in this order, Deadlift, Back Squat then Sholder press)

Click here for the basic strength standards for men and women.

Community Notes:

Massage Therapist at CFKoP:
Judith Gabriel, massage therapist will be at CrossFit KoP this Saturday June 5th from 8am-3pm, please sign up at the box or contact Aimee to schedule an appointment. Spaces are limited so book early.

What Judith Offers:
$100-1-1/2 massage
$80-1-hr massage
$1.50 a minute up to 14 minutes for chair massage
$20 for 15 minutes
$40 for 1/2 hour of chair massage
$40-1/2 reflexology
$60 for 1-hour reflexology

Quote:
"Learn from yesterday, live for today, hope for tomorrow. The important thing is to not stop questioning."
-Alber Einstein

Results:
Cate: 610
Dave: 615
Jim C: 795
Olan: 715 (2:20)
Miranda: 535
Kelly: 320
Christine: 303
Holly: 308
Katie: 275
Ker: 275 (deads)
Flounder: 495
JZ: 635 (1:45)
Mike F: 835
Tim G: 595 (3:50)
Gary: 785
Sam D: 735 (1:43)
Jeff: 575 (2:11)
Jason: 870 (2:21)
Aimee: 525 (1:53)
Pukie: 640 (2:04)
Kim J: 435 (3:49)
Deb: 435 (3:07)
TerriAnn: 475 (3:16)
Donkey: 425 (4:20)
Ellie: 405
Gina: 305
Joe A: 1065
Jay E: 1115
Maureen: 273
Melanie: 400
Todd: 780
Kathleen: 320

Jen S: 423

NEW - Fundamental Skill Class

This Thursday June 3rd from 4:30-5:30PM we will be hosting our first instructional class where we will go over 3 of the fundamental movements of CrossFit. This class is open for all CFKoP members of any skill level and intended for those who are seeking some extra time to master their form or those trying to fine tune their existing skills.

In order to address everyone's needs, we will limit the class for the first ten to post to comments their commitment. Do not fret if you do not get in the first session as we will host these classes periodically throughout the summer. We will spend roughly 10-15 minutes with each movement and cover three per class. These classes will be free of charge and it is our way of saying thank you for what all of you bring to CrossFit KoP. Jason will be coaching these sessions.

W.O.D. 5.31.10

REST DAY

We will be closed for Memorial Day. Observe the day as it should be, a day where we actively remember our ancestors, our family members, our loved ones, our neighbors, and our friends who have given the ultimate sacrifice.


Quote:
"Although no sculptured marble should rise to their memory, nor engraved stone bear record of their deeds, yet will their remembrance be as lasting as the land they honored."
-Daniel Webster

Welcome Liam James Marley to the CrossFit KoP family!

Congratulations to Hannah and Tim on the birth of Liam, he joined us Saturday evening, May 29th weighing in at 10 pounds 5 ounces and 23 inches. Mom and baby are healthy, Hannah endured 30+ hours of labor...surely the longest WOD of her life. Tim is thinking future linebacker...and Liam has bypassed the newborn diapers already!

We are super excited for the Marley family and their first baby!

Mary Kate hasn't even been coached on the squat yet; but check out that depth and the weight in the heels!!!

W.O.D. 5.30.10

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

Snatch (65#/95#) (full Squat)
Box Jumps (21"/24)
Pistols (one legged squats) (10R/10L...9R/9L...)

Today's Class Schedule:
9AM, 10AM and no CF kids class

Quote:
"The secret of getting a head is getting started"
-Mark Twain

Results:
Roger (65) 23:57
Rob Ph (65) 19:12
Lori (35) 23:17
Rachel (PVC) 16:30
Barb (15) 16:56
Brian (65) 22:15
Kim (35) 31:22
Donkey (35) 26:16
Elyse (53) 32:05
Plentus (RX)31:10
Kerry (40/one-arm) 24:59

W.O.D. 5.29.10

Trevor
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats

Completed in teams of 4 with only 2 athletes working at a time. Exercises were completed in order and the athletes were not allowed to move to the next station until all reps were complete.

(Compare to 5.25.10)

Today's Class Schedule:
9AM Only

Quote:
"A hero is someone who has given his or her life to something bigger than oneself."
-Joseph Campbell

Results:
Kim/Olan/Laura/Kristen - 31:08
Deb/JZ/Cindy - 31:29 (3/4 reps)
Jeff/Mel/Tim H/Jaime - 47:28
Liz/Jay/Dorothy/Seth - 30:50

Ker- One armed Grace

Roger

Cheri

Olan

W.O.D. 5.28.10

"GRACE"

30 Clean and Jerks for time (95#/135#)

(compare to 1.4.10)
or
(compare to 9.19.09)

Skills:
Max L-sit hold
&
Paralette Hand Stand Push-ups
&
GHD Sit-ups and Hip Extensions

Video:
Chris Plentus breaks the gym record of consecutive Double Unders. Click here to watch Plentus get to 178 Double unders!

Today's Class Schedule:
6AM, 12PM, 1PM, 4:30PM and 5:30PM

Quote:

"It was high counsel that I once heard given to a young person, Always do what you are afraid to do."

-Ralph Waldo Emerson

Results:
Rx:
Jason 2:44
Jim C. 4:52
Jeff 6:05
Laura 8:17
Charlie 4:46
Adam 4:12
Nikki 4:13
Dorothy 15:25
Rob Ph 6:23
Miranda 5:10
Chris S. 3:17
Cheri 4:46
Sam D. 6:00
Grans 4:48
Jen S. 6:50
Joe A. 3:01
Rob P. 3:54
Sam B. 4:37
Paul 3:20

Scale:
Ditty 10:16 80#
Seth 7:11 115#
Jaime 8:16 63#
Barb 7:03 65#
Christine E. 7:27 45#
Liz 14:02 85#
Jen N. 6:35 35#
Mel 6:20 85#
Donkey 7:39 85#
John 5:09 95#
JZ 5:55 105#
Olan 4:42 120#
Kelly 6:36 65#
Brian R. 6:26 125#
Kerry 9:46 65# one arm
Kathleen 7:27 68#
Bevin 6:17 45#
Kim G. 5:38 55#
Ryan 6:40 95#
Rodger 5:20 95#
Annette 4:51 45#

Jason BEFORE (...he could maintain his lumbar)

Jason AFTER

HAPPY BIRTHDAY JASON AND KRISTEN S.
Enjoy your day!

Kristen S.

W.O.D. 5.27.10

100 Double unders
24 toes to bar
12 shoulder press (115/75)
75 Double unders
18 toes to bar
9 shoulder press (115/75)
50 Double unders
12 toes to bar
6 shoulder press (115/75)

Quote:
"Failure is simply the opportunity to begin again, this time more intelligently."
-Henry Ford

Rx Results:
Aimee 12:42
Jim C. 25:56
Sam D. 18:17
Tim P. 16:52

Results:
Ditty 30:21 60#
Laura 17:24 60#
Barb 16:37 43#
Seth 33:21 85#
Jaime 37:41 43#
Grans 14:55 65#
Kim J. 44:03 65#
Terri 29:03 35#
Kristen 28:32 55#
Steph R. 22:58 50#

Deb

Sam D.

W.O.D. 5.26.10

Front Squat

3-3-3-3-3

Weighted Ring Dips

1-1-1-1-1-1-1

Memorial Day Weekend Schedule:
Due to the holiday we have a modified schedule this weekend.
Friday- 6AM, 12PM, extra 1PM class, 4:30PM, 5:30PM
Saturday- 9AM ONLY
Sunday- 9AM and 10AM, no Kids Class
Monday- CLOSED for Memorial Day

Community Notes:
Click here to check out the new 8 week program Cindy Handler is offering!!!

Video:
Rob's 300lb x 3 clean and jerk by CrossFit Again Faster - video [wmv] [mov]

Quote:
"You accept failure as a possible outcome of some of the experiments. If you don't get failures, you're not pushing hard enough on the objectives."
- John Poindexter

Results:
Dorothy: 105/practice
Patti: 98/practice
Tim G: 165/20#
Jeff: 155/32#
Kim J: 105/0.5 blue
Charlie: 225/BW
Deb: 110/3.75#
Sam D: 205/?
Teamari: 65/practice
Aimee: 180x1
Kerry: 125x1
Jim C: 225/40#
Olan: 195/58#
Angela: 85/practice
JZ: 165/58#
Kevin: 205/37#
Cindy: 95/practice
Cheri: 135/BW
Brian R: 145/37#
Rob Ph: 145/practice
Donkey: 105/practice
Mel: 100/practice
Christine: 63/practice
Plentus: 250/92#
Kim G: 63/practice
Joe: 275/86#
Jenny: 145/20#
CC: 113/practice
Jen: 43/practice
Bevin: 85/practice

Sam B, W.W. and Shawn

How do you modify for injury?

Skateboard Rowing...pretty creative!

W.O.D. 5.25.10

"Nicole"
Complete as many rounds in 20 minutes as you can of:

Run 400 M

Max Rep Pull-ups

Your score is the number of total pull-ups.
(compare to 12.15.09)

Video:
The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

Quote:
Confidence is a habit that can be developed by acting as if you already had the confidence you desire to have.
-Brian Tracy

Results:

Rx

Donkey: 15

Deb: 23

Charlie: 64

Sam D: 80

Jeff: 56

Jerry: 79

Tim G: 33

Olan: 43

Mike F: 38

Jay S: 25

Roger: 36

Gary: 11

Sam: 114

Cheri: 36

Mike B: 49

Jen S: 54

Shawn: 62

WW: 20
Aimee: 88
Kerry:77

Scale

Chris T: 44

Seth: 74

Terri: 15 (10 min)

Cindy: 10

Annette: 60

Mel: 51

Kristen: 43

Holly: 53

Steph: 30

Ellie: 38

Jay E: 38

Kathleen: 56

Flounder: 25

Congratulations to all the Level 1 participants at CrossFit King of Prussia this weekend! Specifically Kerry and Sam G. I'm continually inspired by all the CrossFit athletes and trainers.

A huge shout out to Jason who completed the Coaches Prep course at CrossFit Reston. Jason learned some great coaching and programming tips we will bring back to CFKoP ASAP!

Jason and I promise we didn't coordinate our poses in the pictures! HAHA!

Thank you to Coaches Nikki, Chris and Tim for putting on some GREAT outdoor WOD's! The creative juices were certainly flowing this weekend!! Simply AWESOME!

W.O.D. 5.24.10

Thrilling Threes...

Max Deadlifts in 3 Minutes
(95#/135#)

Max Row for calories in 3 Minutes

Max Ground to shoulder Atlas Stone in 3 Minutes
(Atlas stone weight determined based on level and ability)

Max Wallballs in 3 Minutes
(14#/20#) to a 10 ft target


Quote:
"There is no such thing in anyone's life is as an unimportant day."
-Alexander Woollcott

Results:

W.O.D. 5.23.10

"The WOD down by the River"
with Coaches T & P

Surprise WOD, be prepared for the unknown and unknowable.

...Or in the words of T & P "a unique wod that will still get a great workout in involving different modal exercises, and involving a nice outside park like setting, next to a beautiful flowing river."

When:
10AM

Where:
Park at Frosty Falls or the lot behind the building and meet by the Gazebo.

View:

SNL - Down by the River

Quote:
Matt Foley: Hi. How is everybody? Good. Great.
Now as your father probably told you. My name is Matt Foley and I am a motivational speaker.
So, let me give you a little bit of a scenario of what my life is all about.
First up, I am 35 years old.
I am divorced and I live in a VAN DOWN BY THE RIVER.

Photos:






WOD/Results:
In teams of 3 or 4 -

WOD 1: One truck pull for time (about 180m course, with deceptively tough grade at end)

WOD 2: AMRAP in 20 minutes of:
butterfly situps
pushups
sandbag squat cleans, 35#
200m run under bridge

TEAM 1
Jim, Jerry, Kim, Lori
wod 1: 3:07
wod 2: 1024 reps

TEAM 2
Roger, Laura, Sean, Rachel
wod 1: 3:11
wod 2: 940 reps

TEAM 3
Liz, Ditty, Ellie
wod 1: 2:57
wod 2: 519 reps (no pushups)

W.O.D. 5.22.10

Mt. Misery WOD with Nikki

When:
12:00 PM on Saturday

Where:
Mt. Misery. Click here for directions. Meet Nikki at the parking lot near the covered bridge off Rt 252.

Quote:
"Nothing good comes in life or athletics unless a lot of hard work has preceded the effort. Only temporary success is achieved by taking short cuts."
-Roger Staubach

Results:
Sam B - 7 rounds + 1 run
JZ - 5 rounds + 1 run
Laura - 6 rounds + 1 bonus round
Grans - 6 rounds + 1 bonus round
Ellie - 5 rounds + 1 bound round

Charlie

A burpee-blur

W.O.D. 5.21.10

From CrossFit.com

For Time:
185#/115# pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

and

12x2 Banded Box Squats

Video:

Jason Khalipa - 2:55 - on today's WOD - video [wmv] [mov]

Class Reminder:
There will be 6:00AM, 12:00Noon, 4:30PM and 5:30PM classes today, unfortunately there is NO 6:30PM class. We apologize for any inconvenience.

Quote:
"Progress is a nice word. But change is its motivator. And change has its enemies."
-Robert Kennedy

Rx Results:
Hannah 8:09
Aimee 5:43
Jason 7:56
Cate 5:40
Swine 6:33
Miranda 8:00
Joe A. 7:50
Pukie (x4) 7:10
Nikki 6:35


Scale Results:
Kathleen 8:40 65#
Ellie 7:00 58#
Grans 8:27 105#
Ditty 6:35 70#
Jaime 6:48 53#
Dorothy 8:31 75#
Mike F. 7:01 155#
Deb 5:02 75#
Olan 6:42 135#
Charlie 7:46 135#
Donkey 7:30 75#
Barb 5:09 53#
Jerry 12:52 (185#/165#)
Rob Ph 6:03 115#
Brian 6:00 115#
JZ 13:19 115#
Laura 9:00 115/100/95#
Liz 9:30 75#
Kevin 9:52 (185#/155#)
Christina 3:22 35#
Roger 5:24 95#
Christine 7:30 45#
Kim G. 7:10 45#

W.O.D. 5.20.10

Strength:
Warm up and then you have 10 mintues to get to your 1RM Hang Snatch

Skill:
3 x 20 reps Reverse Hyper

2 x 400 M Sled Pull

Read:
CrossFit KoP and Steve's Club.
and
7 Dynamic Stretches to Improve Your Hip Mobility

What's going on this weekend?
Crossfit KoP is hosting a Level 1 Certification so what does that mean for you? It means that we are offering two FREE classes. One will take place at 12:00 PM on Saturday with Nikki at Mt. Misery (it won't be as bad as it sounds, or will it?). Click here for directions to Mt. Misery. Meet Nikki at the parking lot near the covered bridge off Rt 252.

The second FREE class will occur on Sunday at 10AM with Tim and Plentus who will host the WOD "Down by the River". Yes, if you remember the old Saturday night live skit, you have guessed correctly. Coaches T & P will create a super special WOD. Please park at Frosty Falls or in the lot behind Frosty Falls and meet near the Gazebo. These coaches have some fun surprises planned for everyone. CrossFit KoP members and non-members are welcome.

Quote:
“There are two mistakes one can make along the road to truth...not going all the way, and not starting.”
-Buddha

Results:
Christine: 63
Ditty: 75
Tim P: 140
Kara: 33 form
Teamari: 50
Steph R: 43

Grans

Vincent

Jen

W.O.D. 5.19.10

FIGHT GONE BAD
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(compare to 1.12.10)

Video:
The women's competition at the Central East Regionals, by CrossFit Again Faster - video [wmv] [mov]

Quote:
“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, It is the only thing that ever has.”
-Margaret Mead

Results:
Ditty 204
Ellie 209
Hannah 222
Jim C. 235
Deb 266
Charlie 257
Jason 290
Aimee 301
Brian 219
Rob Ph 244
Christine 189
Kevin 216
Miranda 254
Tim G. 222
Katie 204
Kim G. 240
Jen S. 205
Plentus 351*new gym record!
Brendan 262
Mike B. 314
Annette 204
Kel 230
Cindy 196
Vincent 183
Grans 292
Joe A. 243
Beth 257
Mel 262
Kerry 269
Bevin 224
Sam B. 307
Kim J. 215
CC 195
Holly 222
Roger 177
Barb 305
Donkey 254

CrossFit KoP Kids Tire Sled Pull

That's one big row boat!

Pukie 225# Thruster

Seth fights hard for rope climb success!

W.O.D. 5.18.10

Thruster
1-1-1-1-1-1-1

and

3 Rounds:
2 Rope Climbs
10 Thrusters @ 60% of your 1RM

Video:
Our CrossFit Kids wanted to be on "TV" click here to watch.

Check this out:
ted.com


Read:
Intensity by Chris Plentus

Quote:
“Whatever you are, be a good one.”
-Abraham Lincoln

Results:
From the rack:
Donkey 85# 12:52
Charlie 185# 13:54
Steph R. 105# 7:05
Deb 100# 8:43
Chris 83# 8:40
Kara 83# 6:39

*From the floor:
Gary 185# 8:25
JZ 125# 7:18
Olan 155# 6:42
Jim C. 175# 9:41
Plentus 185# 4:36
Miranda 120# 10:09
Mel 95# 9:41
Seth 115# 15:15
Patti 80# 6:12
Tim G. 135# 8:16
Tim P. 180# 4:18
Pukie 225# DNF
Laura 100# 12:38
Justin 105# 12:49
Kathleen 70# 6:41

W.O.D. 5.17.10

For time:
5 Overhead Squats (135/95)*
30 Pushups
4 Overhead Squats (135/95)
10 Ring Dips
3 Overhead Squats (135/95)
30 Pushups
2 Overhead Squats (135/95)

10 Ring Dips
1 Overhead Squat (135/95)
30 Pushups

*scale to level and ability

and

12x2 Banded Deadlifts

Info:
CrossFit King of Prussia will be hosting a CrossFit Level I Course on July 24th and 25th, sign up today if you are interested!

Video:
The Men's competition at the Central East Regionals by CrossFit Again Faster - video [wmv] [mov]

Quote:
Before you can inspire with emotion, you must be swamped with it yourself. Before you can move their tears, your own must flow. To convince them, you must yourself believe.
-Winston Churchill

Restults:
Rx:
Mike B 16:43
Pukie 8:05
John 5:52
Mike V. 8:44
Grans 15:15
Rob 13:43
Sam B 11:50 *ROM

Scale:
Kim J 17:09 45/65#
Donkey 15:40 45/65#
Dorothy 13:10 75#
Barb 10:02 43#
Kara 11:42 50#
Chris T. 12:37 53#
Liz 11:44 53#
Olan 16:24 95#
Seth 22:13 95#
Rob Ph 12:26 75
JZ 15:17 105#
Brian 14:03 75#
Kevin 13:35 95#
Jim C. 17:57 135#
Patti 16:53 55#
Mel 14:31 65#
Kim G. 15:10 45#
Annette 15:45 22#
Kelly 14:20 53#
Ellie 17:12 53#
Maureen 16:28 35#
Kristen S. 18:33 65#
Justin 20:26 15#
Roger 10:46 33#
Han 11:50 95#
Kathleen 9:40 45#
Brendan 13:28 75#
CC 8:49 63#
Jen S. 30:30 80/65#
Fish 9:45 35#
Elyse 15:41 55#
LP 13:42 95#
Holly 13:10 15#

Beat the Streets Fundraiser
With everyone's generous donations and support we raised $1250, enough to sponsor an at risk athlete at Steve's Club for the entire year! THANK YOU!

W.O.D. 5.16.10

"Christine"
3 Rounds for time of:
500M Row
12 Body Weight Deadlifts
21 Box Jumps (21"/25")

Video:
Pat does Christine [wmv][mov]

Read:

Feasting on Fitness takes down the infamous "China Study:" Part 1. Part 2.

Quote:
“Breakdowns can create breakthroughs. Things fall apart so things can fall together.”
-Unknown

Results:
Rx:
Deb 19:39
Mike B. 13:41
Tim P. 10:54
Ditty 24:04
Aimee 12:54
Mike V. 10:55
Elyse 16:25

Scale:
Han 20:15
Kim S. 15:51
Beth 19:40
Jaime 26:47

Top notch judges Ditty and Plentus worked hard during the Central East Regional!

Video:
The affiliate competition at the Central East Regionals, by CrossFit Again Faster - video [wmv] [mov]