W.O.D. 8.1.10
1000M Row
7 Rounds for time of
5R/5L Pistols
10R/10L Kettlebell Snatch 35#/55#
500M Row

Read:
What is Mental Toughness by Sage B.

A new Blog:
Against the Grain by Laura Pappas

Community Reminder:

Just a reminder that the strength classes on Monday (7:30PM) and Thursday (5:00PM) will start this week.

Quote:
"The ability to produce maximal forces in minimal time is called Explosive Strength, strong people do not necessarily posess Explosive Strength."
-Vladimir Zatsiorsky

A few more great photos from the King and Queen of Prussia by the talented Liz Warnek

W.O.D. 7.31.10

10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean (135#/95#)
Clapping Push-ups

Quote:
"Those people who are uncomfortable in themselves are disagreeable to others."
-William Hazlitt

Results:

Rx

Mike V. 6:44

Mike B. 9:23

Mike F. 7:47

Plentus 5:12

Jay E. 8:49

Joe A. 10:01

Doug 6:14

Scale

Dorothy 10:07 (85)

Ditty 13:29 (83)

Beth 8:36 (45)

Seth 16:28 (115)

Jeff 10:45 (115)

Cindy 8:04 (50)

Kim 11:02 (85)

WOD 7.30.10


“Hell-en”
CrossFit Games Individual Event 2

For Time:
1200m Run
63 K-Bell Swings (55/35#)
36 Pull Ups
800m Run
42 K-Bell Swings
24 Pull Ups
400m Run
21 K-Bell Swings
12 Pull Ups

*40 minute time cap on this WOD.

or

Helen

3 rounds for time of:

400m Run

21 K-Bell Swings

12 Pull Ups

Read:
What do you lack? Probably Vitamin D

Local Event worth Checking out:
The HERculean 2010; Strongman Style competition on August 7th, from 1-4PM at 970 Pulaski Drive, King of Prussia. Click here for more information.

Quote:
"Happiness often sneaks through a door your didn't know you left open."
-John Barrymore

Results:

Helen Rx:

JZ - 12:43 (Rx)

Tom S - 14:23 (Rx)

Joe A. 14:13 (Rx)

Todd 11:54 (Rx)

Mike B. 13:53 (Rx)

Rob 12:24 (Rx)

Helen Scale:

Steve Z. 17:44 (35/band)

Bevin 14:05 (26.5/band)

Lindsey 13:07 (25/band)

Peterson 12:35 (55/band)

Justin W. 21:35 (35/band)

Katie D - 19:26 (26.5)

Holly - 17:37 (26.5)

Jaime - 15:29 (26.5)

Karen - 19:41 (18)

Danny - 11:59 (53)

Tim H - 19:44 (25)

Gina - 13:52 (35)

Westwood - 16:34 (45)

Jeff H - 14:22 (45)

Mimi - 20:00 (18/10, run/row)

Gary - 14:03 (53)

Dianne - 16:47 (18)

Cindy 20:34 (35/band)

Kathleen 17:21 (35/dbl floss)

Josh 16:06 (55/45)

Nicole S. 20:15 (24 pu w/o band)

Miranda 17:42 (ring rows 3rd round)

Tim G. 17:27 (45/band)

Dana 13:19 (26.5/green band)

Hell-en Rx:

Granny 22:51 (Rx)

TP 22:28 (Rx)

P 25:20 (Rx)

Aimee 32:20 (Rx)

Seth - 28:36

Olan - 30:15

Brian R - 32:05

Jerry - 27:13

Dorothy - 27:32

Swine 24:18

Mike F. 37:16

Chris S. ~17:00 for 1st round

Jen S. 31:05

Nikki 24:27

Sam B. 23:59

Hell-en Scale:

Ellie 30:37 (35/band)

More Prowler footage from yesterday's WOD.

Emily and Shelsea.

Brian R.-- love the face!

Rob Ph.

Andi and Emily.

W.O.D. 7.29.10

Push Press
7 Heavy Singles
1-1-1-1-1-1-1

then...

for time:

30-20-10
Push Presss (75/55)
Knees to Elbows

Check out:
Caleb on the CrossFit Kids Page

Read:
Parents' latest prescription for the kids: Fitness classes by Aubrey Whelan; note the mention of our CrossFit Kids program in the article.

Today:
Fundamentals of Running and POSE tonight @ 6:30PM.

Quote:
"No man is a failure who is enjoying life."
-William Feather

Results:

Laura 95# 8:43 Rx
John W. 225# 3:53 Rx
Jen S. 115# 7:32 Rx
Rob 195# 6:19 Rx
Jaime 85# 17:12
Steph V. 105# 17:19
Donkey 85# 7:45
Kristen 80# 9:25
Dave 135# 9:37
Charlie 135# 9:15

Happy Birthday Kathleen!!!
(yes, Kathleen, not Maureen or Christine)

W.O.D. 7.28.10

Working in teams of three, AMRAP in 5 minutes of the following:

30m Prowler Sprints 90#/45#

Deadlifts 135#/95#

Wall Ball 20#/14# (to 10 ft target)

Double Unders

Coaching Tips: Scale load and movements to match your current fitness level. You will spend 5 minutes at each station trying to amass maximum repetitions. One person works at a time and you will stay 5 minutes at each station before rotating to the next exercise. This is a high volume workload workout, so utilize a smart strategy to economize the workload between all team members.

WOD courtesy of CF East County and the talented Paul Flores who placed 3rd in the Masters Division at the CrossFit Games.

Read:
Food Addictions by Steph Vincent

Video:
"The Calm After the Storm: Part 1" with Kristan Clever, Valerie MacKenzie Voboril and Rebecca Voigt by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Community Reminder:
Fundamentals of Running and POSE July 29th @ 6:30PM.

Quote:
"If you hold a cat by the tail you learn things you cannot learn any other way."
- Mark Twain

Results:
Steph V./Ellie/Kristen/Lindsey 430
CC/Barb/Grans 494
Tara/SAZ/Ashley 456
Aimee/Tim P. 691
Jim C/Rachael/Sam B. 564
Cate/Keri/WW 515
Donkey/Dorothy 397
Charlie/Teamari/Josh 407
Kim G./Cindy/Melinda 393
Tim H./Danny/Mel 497
Shelsea/Andi/Emily 248
Jeff/Kerry/Mike F. 627
Kev/Brian R./Rob Ph 578
Bevin/Mike 337

Today's Prowler Push Photos:
Dorothy and Donkey.

Rachael.
(note the "picture of health" behind her)
Sam B.

Charlie up the rope.

Kim and Dianne setting up for the Ring Dips.

Jen and Brian U. race up the ropes.

W.O.D. 7.27.10
21 Weighted Muscle Snatch (95/65#)
21 Ring Dips
1 Rope Climb
15 Weighted Muscle Snatch (95/65#)
15 Ring Dips
1 Rope Climb
9 Weighted Muscle Snatch (95/65#)
9 Ring Dips
1 Rope Climb

The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

Videos:
Muscle Snatch
and
Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

Quote:
"I challenge you to make your life a masterpiece. I challenge you to join the ranks of those people who live what they teach, who walk their talk.
-Anthony Robbins

Results:
Rx:
Aimee 18:50 20ft rope
Nikki 12:28 20ft rope
Kerry 18:36 20ft rope
Olan 18:06 15ft rope
Jerry 13:09 15ft rope

Scale:
Cate 11:26 65#
Steph R. 13:40 65#
Kristen S. 16:39 45#
Dave F. 20:53 53#
Jim C. 19:00 95# (19ft rope)
JZ 15:58 65# (20ft rope)
Tom S. 19:30 75#
WW. 19:53 75#
Mike F. 19:53 85#
Brian U. 13:30 75#
Dianne 31:00 35#
Miranda 17:22 65#
Mel 19:31 33#
Jen S. 21:48 65#
Kim G. 28:03 45#
Rachael 17:29 35#
Melinda 19:22 32#
Vincent 12:44 75#
Tim G. 14:29 55#
Lori 16:02 50#
Charlie 22:18 95# (20ft rope)
Lindsey 12:23 25#
Peterson 15:19 53#
Kathleen 12:59 35#
Donkey 13:45 55#
Lisa 15:11 33#

Chris and Mike do Superman Burpees at CFKoP!

W.O.D. 7.26.10

Overhead Squat
3-3-3-3-3

3 Rounds for time of:
30 Reps-GHD, AB Mat or Butterfly sit-ups*
21 Overhead Squat (65#/95)

*scale based on level and ability

Read:
Vitamin D by Chris Plentus

Community Notes:
Congratulations to Donkey who completed the Level 1 Certification this weekend Course this weekend and passed the Trainer Certificate test, along with Kit!

Quote:
"The secret of getting ahead is getting started."
-Mark Twain

Results:

Brian U: 95 (13:18 w/75#AM)

Jerry: 95 (11:40 w/65#B)

JZ: 135 (12:47 w/75#B)

Katie: 43 (13:26 w/30#B)

Danny: 95 (11:54 w/75#B)

Han: 130 (8:48 w/65#AM)

Miranda: 190BS (9:25 w/65#B)

Ellie: 68 (16:05 w/43#B)

Holly: 33 (11:21 w/25#B)

Plentus: 135 (14:24 w/95#GHD)

Peterson: 95 (11:00 w/65#AM)

Todd: 75 (13:35 w/45#GHD)

Jen S: 105 (12:23 w/65#GHD)

Laura: 105 (10:38 w/65#GHD)

Rob: 105 (11:05 w/95#B)

Sam: 85 (8:34 w/75#B)

Joe A: 165 (11:56 w/95#B)

Tim H: 75 (17:32 w/45#B)

Flounder: 73 (13:04 w/53#B)

Josh: 115 (12:30 w/53#B)

CC: 105 (10:13 w/65#B)

Jaime: 55 (12:47 w/15#B)

Ashley: 55 (9:12 w/35#B)

Kathleen: 55 (9:33 w/35#B)

Kristin: 55 (11:07 w/ 35#B)

Cate: 135 (6:16 w/65#B)

Kim J: 83 (14:42 w/53#AM)

Kara: 45 (8:30 w/35#AM)

Lindsey: 40 (9:33 w/22#AM)

Tara: 65 (7:29 w/55#GHD)

Nikki: 125 (9:22 w/65#GHD)

Kevin: 135 (10:35 w/75#B)

Brian R: 115 (8:58 w/65#GHD)

Rob Ph: 115 (8:45 w/75#B)

Keri: 45 (DNF w/35#B)

Rachael: 45 (13:40 w/35#B)

Gina: 55 (10:30 w/45#B)

Jay S: 95 (11:24 w/65#B)

Kristen S: 60 (11:34 w/50#B)

W.O.D. 7.25.10

T & P Adventures (take 2)
"Prepare for the unknown and unknowable."

Dress:
In clothes you don't mind getting dirty.

Location:
"Down by the river" behind frosty falls, between the boat house and alley. Parking anywhere on that side. The CrossFit crew will be hard to miss

Time:

10:00 AM

Community Reminder:
We are hosting a CrossFit Level 1 Certification this weekend, so the box will be closed.

Quote:
"Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world."
-Albert Einstein

Meet the Prowler 2, maybe today or tomorrow?!

W.O.D. 7.24.10

T & P Adventures

"Prepare for the unknown and unknowable."

Dress:

In clothes you don't mind getting dirty.

Location:

"Down by the river" behind frosty falls, between the boat house and alley. Parking anywhere on that side. The CrossFit crew will be hard to miss

Time:
10:00 AM

Local Charity Event:

Who doesn't need their car washed??? This Saturday from 9 AM to 12 PM at the Sunoco in Lower Merion, PA on the corner of Lancaster and Wynnewood, there will be a car wash to support Life Unchained. Life Unchained funds seed projects and other non-profits in the community. www.lifeunchained.org for more information. Cost of the car wash is on a donation only basis; please support Life Unchained and other local Charities.

Quote:
"Impossible is a word to be found only in the dictionary of fools."
-Napoleon Bonaparte

Swine and Miranda.

Danny

Mike Fab.

W.O.D. 7.23.10

"FRAN"
21-15-9
Barbell Thrusters 95/65
Pull-ups

(compare to 1.13.10)

Community Reminder:
Click here to read more about out new CrossFit KoP Barbell Strength Class. Are you in?

Quote:
"What you are is what you have been, and what you will be is what you do now."
-Buddha

Results
Rx +:
Aimee 10:50 (95)
Nikki 11:52 (95)
Grans 7:38 (35#DB)
Han 19:13 (35# DB)

Rx:
Rob 6:45
Chris B. 13:55 *
Ditty 14:00 *
Dorothy 9:50 *
Vincent 11:50 *
Joe A. 10:12
Jerry 9:42
Jim C. 12:33
Cate 5:55
Todd 8:33 *
JZ 12:11 *
Kevin 7:10
Brian R. 11:03 *
Olan 11:41 *
Deb 18:17 *
Kerry 6:05
Laura 7:45 *
Miranda 14:23
Swine 6:05
Mike B. 8:02
Tom 9:03
Jason B. 8:54 *
Mike F. 9:47
Jen S. 8:23
Charlie 8:10

Scale:
Danny 13:59 (95)
Kathleen 8:44 (45)
Michelle 9:23 (65)
Dan 12:43 (75)
Mike S. 6:42 (sub KB/Burpee/Run)
Rachael H. 12:50 (35)
Maura 11:10 (55)
Brittany/Darlene 14:58 (35#) (Team)
SAZ 12:35 (65)
Peterson 7:59 (65)
Lindsey 6:13 (35)
Jaime 13:23 (50)
WW 13:06 (75)
Teamari 9:36 (45)
Holly 13:57 (45)
Patti 12:25 (55)
Tim G. 18:35 (65)
Rob Ph 9:41 (95)
Joe M. 10:34 (55)
Gina 11:59 (53)
Brian U. 7:53 (75)
Jen N. 8:50 (22)
Christine E. 8:13 (35)
CC 5:44 (one arm KB)
Ellie 9:10 (45)
Fish 8:26 (45)

Kudos to everyone who came though the box today and sweated it out in 90+ degrees and A LOT of humidity! It was a record day putting 56 people through FRAN!!! I added a little star * next to your name if (we knew) it was your first time RX-ing the WOD. If I missed anyone please let me know.

Box Jumpers Olan and Kim

...and jump overs!

It's time again ladies and gentlemen for the Adventures of T & P...

They are back, and this time better than before. How can they top pulling the car? Do you think they will make you swim? You will have to wait and see. WOD's this weekend will be held "down by the river", please park at Frosty Falls or the lot in the back by the boat house. Since we are hosting a CrossFit Level 1 certification CrossFit KoP will be off limits this weekend.

Weekend Schedule:

Saturday 10:00AM (down by the river)
Sunday 10:00AM (down by the river)

The Winners of the 2010 CrossFit Games!

Masters Ladies

Masters Men

Individual

Affiliate Teams

W.O.D. 7.22.10

Snatch
1-1-1-1-1-1-1

Skill:
Max Box Jump
Max Box Jump over

Read:
"The CrossFit Games: An Action Sports Investment Opportunity in the Making", by Dr. Patrick Rishe, Forbes.

Video:
"56 Inches of Fame" world record box jump by Ryan Moody, CrossFit Journal preview video [wmv] [mov]

Quote:
"Cherish your visions and your dreams, as they are the children of your soul, the blueprints of your ultimate achievements."
-Napoleon Hill

Results: snatch/box
Jay E 145/33" on
Peterson 115/41" on + over
Lindsey 55/26" on + over
Steph V. 85
Kristin T. 35/21.5" on
Cate 83 form/21" over
Vincent 63 form/25" over
Olan 65 form/ 33"on + over
Jen S. 93
Donkey 35
Kim J. 73 form 30" on 21" over

Raw Meat?

What do you think? Have you tried it? Does it repulse you? Is it safe? Does it follow your Zone/Paleo regiment?

Click here to check out John on the Affiliate Blog, with his legendary consumption of raw meat.

CrossFit KoP Team in LA about to compete in WOD 1 for the Fittest Team on Earth!

Kit.

John.

Mike-With a PR on the push press.

The Ladies, Laura Pistol-ing, Jen at the rest station and Nikki Deadlifting as the boys wait for their turn

W.O.D. 7.21.10

Five rounds for time of:
Row 500 meters
Run 400 meters

Strength:
Weighted Pull-up
2-2-2-2-2

Video:
The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]

Quote:
"Perseverance is not a long race; it is many short races one after another."
-Walter Elliott

Results: (time/pullup)
Jaime 28:27 mental floss
Ellie 24:19 (mental floss)
Barb 28:19
Melinda 26:08 (lavender)
Mike Fab 27:19
Bevin 29:16
Tara 23:43
Katie 20:37 (3rds)
Han 15:15 (1/2)
Lindsey 30:06
Seth 21:29 (25x5)
Dorothy 24:37
Olan 22:56
Kim J.28:15
Jim C. 26:50
Kerry 22:12
Brian R. 23:52 (60)
Kevin 23:09 (60)
Kristen 31:50 (mental floss)
Charlie 22:42 (15)
Joe M. 24:41 (bw)
Dianne 27:17 (250m row) (green)
Aimee 13:53 (1/2) (15)
Jason B. 20:23 (56)
Gina 28:39
Tim H. 31:05
Kim G. 30:33
Joe A. 24:12
JZ 11:16 (1/2)
Danny 23:46 (bw)
Jen S. 24:41 (25)
P. --- (90)
Grans 22:54 (30)
Chris B. 22:22 (65)
Kathleen 26:41 (double floss)
Christine 28:18 (green)

W.O.D. 7.20.10

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.


Example:
Minute One: 1 Sumo Deadlift High Pull, 1 Med Ball Clean*
Minute Two: 2 Sumo Deadlift High Pull, 2 Med Ball Clean*
Minute Three: 3 Sumo Deadlift High Pull, 3 Med Ball Clean*
Minute Four: 4 Sumo Deadlift High Pull, 4 Med Ball Clean* 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.

*Weight for the Med ball (14#/20) and SumoDeadlift High Pull (65#/95#).

Quote:
"Nobody realizes that some people expend tremendous energy merely to be normal."
-Albert Camus

Rx Results:
Grans 334
Han 245
Shawn 306
Jay E 236
Mel 221
Sam 244
Tom 188
Tim P. 312
Seth 261
JZ 223
Mike F. 224
Miranda 242
Laura 310
Patti 240
Jim C. 238
Gary 233
Plentus 277
Charlie 315
Deb 233


Rx +:
Nikki 264 (20/65)
Donkey 246 (20/65)
Kerry 311 (20/65)


Scale Results:
Diane 146 (8/35)
Dennis 117 (20/75)
Kim G. 205 (10/50)
Kristin 157 (14/65)
Holly 220 (8/35)
CC 197 (10/45)
Peterson 250 (20/63)
Kristin T. 256 (10/35)
Lisa C. 212 (8/35)
Liz 195 (14/55)
Brian U. 240 (20/80)
Kelly 217 (14/55)
Keri ? (14/35)
Jaime 227 (12/50)
Steph V. 219 (20/65)
Joe M. 262 (14/65)
Justin 165 (10/65)

9:30AM Results:
Tara 10,8,8,2
Sam D. 7
Cate 11, 10, 8, baby cleans
Gina 6,4,4,3

W.O.D. 7.19.10
Push Jerk
3-3-3-3-3-3-3

Assistance Work:
Reverse Hyper
3 sets of 20 (work up to 1/2 of back squat weight)

Quote:
"I never hit a shot, not even in practice, without having a very sharp, in-focus picture of it in my head."
-Jack Nicklaus

What's for Breakfast?

What have you been eating? The last Zone/Paleo/Primal/No Sugar challenge seems like decades ago, have you slipped up in the summer months or is your diet still in check? Post to comments let us know....

W.O.D. 7.18.10

ANGIE
for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Exercises must be completed in order to completion.

(compare to 2.8.10)

Today's Classes:
12:00 Noon ONLY, there will be No CF Kids class.

Quote:
"Vision without execution is hallucination."
-Thomas Edison

The Home Depot Center in LA...site of this years CrossFit Games

W.O.D. 7.17.10

In the spirit of the CrossFit Games, one of last years Affiliate Team WODs.

A Team WOD:

30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Rules:
We will select teams based on class size...
1. The wallballs are performed one athlete at a time. When all "four" athletes (in the CF Games there were two men and two women) have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There was a 20min cap on this workout at the CF Games, but we will make it 30 minutes to insure all can finish in the allotted time. Scaling will be allowed for our WOD based on set standard by your coach.

(compare 7.15.09)

Today's Classes:
8:00AM ONLY

Read:
What are the CrossFit Games anyway? Click here to find out.

Quote:
"Do not fear death so much, but rather the inadequate life."
-Bertolt Brecht

We get by with a little help from our Friends!
What helps you get though a WOD, a friend? significant other? Music-your favorite song? A coach screaming in your face? The thought of some else beating you? Certain words you have heard before? Let us know?

W.O.D. 7.16.10

Back Squat
3-3-3-3-3

and

Death by Ten Meters
Run 10 meters the first minute. 20 the second, 30 the third, etc. If you cannot complete the required distance for that round, then rest a full minute and start working the ladder back down until you reach 20 minutes total.

Video:
New ways to learn the muscle up

Quote:
"Heroes and cowards feel exactly the same fear. Heroes just react to it differently."
- Cus D'Amato, boxing trainer

CrossFit KoP Buzz cuts?

W.O.D. 7.15.10

TABATA CRAZY
Air Squat
Box Jump
Sit up
Kettle Bell Swing (35#/55#)

Skill:

L-sit

What is a Tabata anyway:
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Scoring Example:
A total score of 56 is determined by adding up the lowest number of reps in any set of each exercise. For Example-
18 squats
10 box jumps
13 sit-up
15 kettlebell swings

Schedule Reminder:
There will be no CF Kids class today. The regular 6AM and 12Noon sessions are going on.

Quote:
Everything should be made as simple as possible, but not simpler."
-Albert Einstein

Wish the CF King of Prussia Affiliate Team good luck as they head to LA to compete in the CrossFit Games at the Home Depot Center.

W.O.D. 7.14.10

Deadlift
3-3-1-1-1-1-1

then:
Team Deadlift AMRAP in 5 minutes

275# Ladies/425# Men

*two athletes will lift at on time, weight can be scaled based on level ability and teammate.

Info on the CrossFit Games:
Want to see what our team is doing throughout the weekend? For the first time ever CFHQ is bringing the entire weekend live to you in HD broadcast on live.crossfit.com. The live preview show will begin at 6pm PDT on Thursday July 15th. There will be 30 hours of live HD coverage and analysis. Tune in throughout the weekend to keep up with the athletes, teams, coaches and special guests.

Read:
"Big Isn't Strong, Strong is Strong" by Chris Plentus

Quote:
"Holding anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned."
-Buddah

Results:
Flounder: 300
Maureen: 175
Dianne: 145
Tim H: 215
Chris B: 325
Bevin: 175
Miranda: 210 form
P: 415
Vincent: 345
Jaime: 143
Joe: ?
Charlie: 355
Steph V: 285
Ellie: 215
SAZ: 275
Deb: 175
Kristin: 85
Jason B: 225 form
Rob Ph: 315
Kevin: 395
JZ: 310
Lindsey: 153
Mike F: 385
Brian R: 235

Teams
Flounder/Dianne: 38 @ 185
Tim H/Chris B: 30 @ 315
Bevin/Maureen: 33 @ 225
Miranda/P: 34 @ 335
Jaime/Vincent: 33 @ 225
Joe/Charlie: 45 @ 425
Steph V/SAZ: 8 @ 425
Deb/Ellie: 28 @ 275
Kristin: 31 @ 65
Rob Ph/Kevin: 29 @ 425
JZ/Lindsey: 19 @ 275
Mike F/Brian R: 16 @ 425

Double Donkey Kong

WallBall Mania

W.O.D. 7.13.10

Run 400M
100 Wall Balls (14/20#) to 8/10'target
Run 400M

Skill:
Rope Climb

Weekend Schedule:

This weekend we will have a modified schedule due to the CrossFit Games in LA.

Saturday 8AM only

Sunday 12Noon only

Video:
Click here to view the 1st Annual CrossFit KoP King and Queen of Prussia competition. Courtesy of Steph Vincent Studios.

Quote:
"To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly"
-Henri Bergson

Results:

Rx

Jay E: 12:45

Cindy: 13:59

Gina: 11:24

Miranda: 11:37

Kerry: 8:36

Tim P: 10:31

Liz: 13:46

Gary: 13:15

Sam D: 12:40

Lindsey: 15:40

Cate: 10:35

Aimee: 10:46

Han: 14:26

Jerry: 11:00

Olan: 14:10

Grans: 8:50

WW: 15:14

Charlie: 10:00

Tom: 12:17

Christine: 16:53

Damn Close

Seth: 9:34

Scale

Brian U: 12:53 (14# row)

Laura: :)

Lisa C: 13:30 (10#)

Roger: 11:06 (14#)

Hunter: 13:46 (14#)

Tori: 12:06 (10#)

Katie: 16:00 (8#)

Kelly: 11:10 (200m 10#)

Jeff: 12:28 (14#)

Rachael: 14:05 (12#)

Steph V: 11:23 (row 14#)

Rob Ph. fighting for the press, construction zone in the back ground...Mike Fab in the foreground.

Nicole-post baby and back in action!

Kevin with look of frustration...on the last dip.

The "King" also cleans the castle....

W.O.D. 7.12.10

30 reps, Shoulder Press 75#/115#
30 Ring Dips
30 Burpees

*reps can be portioned in any way

Skill:
Muscle Up

Video:
Charity Vale, pregnant muscle-ups - video [wmv] [mov]

Quote:
"Fear not those who argue, but those who dodge."
-Dale Carnegie

Results:

Rx

Sam D: 21:16

Jason: 13:20

Aimee: 12:46

Kevin: 19:01

Chris S: 8:25

Sam B: 8:29

Rob: 11:02

Scale (banded)

Justin: 19:25 (55#)

Kathleen: 7:36 (35#)

Nicole S: 7:46 (35#)

Maureen: 15:18 (30#)

Liz: 12:11 (50#)

Chris B: 14:43 (95#)

Melanie: 16:14 (60.5#)

Flounder: 13:55 (65#)

Jen N: 11:46 (25#)

Lindsey: 10:54 (33#)

Chris T: 12:!5 (55/45#)

Dave: DNF (65#)

Kristen S: 12:18 (55/45#)

Lauren: 11:19 (45#)

Shelsea: 14:41 (35/15#)

Andi: 11:02 (45#)

Jeff: 12:05 (75/65#)

JZ: 14:33 (95/75#)

Rob Ph: 11:14 (115#)

Rachael: 14:27 (33#)

Olan: 19:10 (95#)

WW: 17:04 (95#)

Joe M: 17:10 (75/65#)

Brian R: 15:53 (95#)

Charlie: 15:24 (95#)

Mike F: 15:02 (115#)

Brian U: 12:35 (75#)

Lori: 15:12 (65#)

Hannah: 16:16 (75#)

Miranda: 14:48 (65#)

Kelly: 9:55 (35#)

A few photos from the King and Queen of Prussia competition.

The Queen and her little princess.

Grans focused.

Olan taking a quick breath.

Ditty with an aggressive push jerk.

Kathleen in the rain.

W.O.D. 7.11.10

Push Press
5-5-3-3-2-1-1

AMRAP in 10 Minutes
5 DB Push Press
20 Double Unders
(scale Double Unders with Tuck Jumps)

Check this out:
CrossFit/USA Weightlifting Open in Oct in Colorado Springs.

Read:
I think that's what makes the CrossFit Community different is that it's not just a workout. It's that effort. It's the way that people pursue it and the way that people will support one another through it. I think this makes a very, very different community than from other people out there." -- Games competitor and CrossFit Park City (UT) owner Chris Spealler. Read the rest of the interview here on CrossFit Again Faster (NH).

Video:
Eric O'Connor and Chris Spealler on tapering for the 2010 CrossFit Games - video [wmv] [mov]

Quote:
"There can be no friendship where there is no freedom. Friendship loves a free air, and will not be fenced up in straight and narrow enclosures."
- William Penn

Results:

Steph V: 115 (4 w/ 35#)

Mel: 100 (3 w/ 25# DU)

Jeff: 110 (9 w/ 25# DU)

Maura: 85 (3 w/ 20# DU)

Jim C: 205 (6 w/ 35# DU)

Dianne: 55 (5 w/ 10#)

Han: form (7 w/ 30# DU)

Gina: 78 (6 w/ 20# DU)

Tim H: 110 (8 w/ 25#)

Liz: 82 (7 w/ 25# DU)

Brian U: 125 (6 w/ 25#)