W.O.D. 11.1.10

100 Over Head Squats (65#/95#)

100 Push Press (65#/95#)

partition reps any way you like

This workout is created to be a sub 20 minute workout- scale rep load to 50 reps if necessary to maintain a time in the sub 20 minute domain or scale weight.

Video:"Finding and Developing Your Handstand Push-Up" with Carl Paoli, CrossFit Journal preview video [wmv] [mov]

Birthday:

Happy Birthday Melinda!

Quote:

"The man who makes no mistakes does not usually make anything."

-Edward Phelps

Pukie Pumpkin

Happy Halloween

W.O.D. 10.31.10

4 Rounds for time of:

5 Reps any way over head 185#/115#

10 Clapping Push-ups

15 GHD Situps

Quote:

"There is no revenge so complete as forgiveness."

-Josh Billings

W.O.D. 10.30.10

Snatch Balance

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

and

21-15-9

Snatch (55#/75#)

Pull-ups

Quote:

"There is only one success - to spend your life in your own way."

-Christoper Morley

A stocky muscular carnivore, with a reputation for ferocity, strength and speed...

W.O.D. 10.29.10

THE WOLVERINE:

6 Rounds for time of:

10 Clean and Jerks 135#/95#

20 Pull-ups

100 Sit-ups

1 Lyons Loop Run (approx 600M)

or the...

THE WOLVERINE CUB:

4 Rounds for time of:

10 Clean and Jerks 95#/65#

20 Pull-ups

50 Sit-ups

400M Run

(compare to 10.30.09)

Note:

For the evening classes (4:30/5:30/6:30) we will run a staggered start for this WOD, giving you the opportunity to finish in the necessary time. The coaches will run a coordinated warm up at the beginning of each class. But you are welcome to roll through if you know you will need extra time or start on an as needed basis. Counters encouraged due to the high rep count.

Birthday:

Happy Birthday Maura! Enjoy your day!

Quote:

Eat, drink and be scary.

-Author Unknown

Happy Halloween from Miss Chloe and a few community notes:

WOD N' WINGS

Brought to you by CF Delaware Valley and CF Apex...check out this AWESOME event on November 20th...who's in? Let's send a crew and make up a kick ass bucket of Wings!?

Click here for all the details. If you are interested post to comments so we can get a team ready!

DEADLIFTS AND DRESSES

Congratulations to Jen S. and "the pregnant lady" Aimee who both made the Deadlifts and Dresses Calendar.

BARBELLS FOR BOOBS

The final total we raised was $4425! Thank you to everyone who participated and donated!

W.O.D. 10.28.10

"DT"

Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps

(compare to 4.10.10)

Quote:

"The only way to maximize potential for performance is to be calm in the mind."

- Brian Sipe

W.O.D. 10.27.10

5 minutes of Rowing for Calories

4 minutes of Box Jumps

3 minutes of Burpees

2 minutes of Hand Stand Push-ups

1 minute of Wall Balls (14/20#) to a (9/10ft) target

score is total reps for all exercises

Note:
Our Tuesday/Thursday/Sunday CrossFit kids classes will be cancelled for this week, and until further notice. We will notify you when these resume. Sorry for any inconvenience.

Quote:

"Those who think they have no time for bodily exercise will sooner or later have to find time for illness."

- Lord Edward Stanley

W.O.D. 10.26.10

Nancy:

5 Rounds for time of:

400 M Run

15 Over Head Squats (95/65#)

(compare to 4.5.10)

Quote:

"Without self-discipline, success is impossible, period."

- Lou Holtz

CROSSFIT KING OF PRUSSIA WELCOMES
TWO NEW LITTLE LADIES

Chloe Savannah Lyons - 4 pounds 4 ounces - 17.25 inches born at 6:25 am on Sunday, October 24th

and

Ella Pauline Biddle - 7 pounds 5 ounces born at 7:58 pm also on Sunday, October 24th

W.O.D. 10.25.10

Clean

5-3-3-2-1-1-1

Quote:

"You have to perform at a consistently higher level than others. That's the mark of a true professional."

- Joe Paterno

W.O.D. 10.24.10

3 Rounds for time of:

10 DB Hang Squat Cleans 35#/25#
15 Thrusters (65#/95#)
20 Walking Lunges
25 Knees to Elbows

Quote:
"If passion drives you, let reason hold the reins."
-Benjamin Franklin

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

W.O.D. 10.23.10
MURPH

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Murph as Rx'd calls for a 20# weight vest/body armor for men or a 10# weight vest for ladies.

or

TEAM MURPH
In teams of two complete the following, one person working at a time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Birthday:
Happy Birthday Mel! Enjoy your day!

Website:
Balanced Bites

Quote:
‎"Competition is the spice of sports; but if you make spice the whole meal you'll be sick."
- George Leonard

Apple picking "cleans"

W.O.D. 10.22.10

Bench Press

5-5-5-5-5

Weighted Pull-up

1-1-1-1-1

Community Notes:
CrossFit Delaware Valley is hosting a Memorial WOD to help the fight against Drug and Alcohol Addiction on Saturday, November 13th at 9:00AM. If you are interested click here for more information or contact Carlos at carlos.d.gibson@gmail.com.

CrossFit West Chester and Providence Combatives is hosting a Personal Readiness Defense Seminar on Sunday, November 7th at 10:00AM. If you are interested in more information click here or contact steve@providencecombatives.com.

Wanna Go Rock Climbing?
A CFKoP group will be meeting at Philadelphia Rock Gym in Oaks on Monday, November 22nd from 6-8pm. The cost is $20 and includes a PRG staff for our group and harness rental. No experience Necessary. Kids are welcome. If you are interested click here or contact Steph V. at Stephanie@radicalhateloss.com.

Read:

Sugar it's not that sweet...by Laura Pappas

Quote:

Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.

-Arthur Golden, Memoirs of a Geisha

Results:

Bekah: 78/BL

Meghann: 83/GR

Bevin: 80x4/GR

Grans: 105x4/35#

Kathleen: 50/Blue

Joe D: 165/26.5#

Jeff: 145/50#

Cindy: 70/2Blue

Deb: 115/20#

Dianne: 85#/-

Jackie: 65#/purple

Olan: 185#/69#

Hannah: 105x4/20#

Amanda: 60/Blue

Donkey: 105/20#

Cate 135: (145x3)/?

Jim C.: 190/55

Kev: 225/55

Nikki: 115/63

Rob Ph: 205/GR

Brian R: 165x2/45

Danny: 280/40

Wendy: 60/GR

Shawn: 205/53

Mental preparation for the WallBall...

Happy Birthday Ken!

W.O.D. 10.21.10

For time:

Row 2K

50 Wallballs *

Row 1K

35 Wallballs

Row 500 meters

20 Walballs

*Wallballs are (14#/20#) to a 9ft/10ft target

Quote:

The only disability in life is a bad attitude.

-Scott Hamilton

Results:

Rx

Steph V: 26:17

Donkey: 29:01

Cate: 24:12

Aimee: 27:27

Tim P: 21:07

Tim G: 23:24

Scale

Ken: 31:31 (20#)

Dianne: 31:40 (10#)

Katie: 30:17 (10#)

Bekah: 26:47 (8')

Mel and CC farmers carry!

Congrats to CC on your first Rx'd WOD!

W.O.D. 10.20.10

10 Snatches (65#/95#)
200M Farmers Walk (55#/35#)
10 Snatches (65#/95#)
200M Sand Bag Sprint (35#/75#)
10 Snatches (65#/95#)
200M Walking Lunges


Quote:
"You can't build a reputation on what you're going to do."
-Henry Ford

Results:

RX+

Rob Ph 17:23 (70#)

Olan 23:22 (65#)

Granny 14:57 (Rx+ 65/40)

Rx:
Mel 23:47
CC 25:52

Dorothy 20:12

Kevin C 17:56
Vinny 16:50

Mike Fab 20:04

Shawn 17:36

Jerry 25:41 (Rx weights, squat to 17" box)

Miranda 19:26

Scale:
Laura 15:14 (55/35)
Joe A 22:44 (95/55)
Ellie 17:15 (35/35)
Tom D 18:57 (35/45)
Sheng Ching 22:36 (35/26)
Katie M 22:38 (35/35)
Meghann 20:37 (43/26)
Bekah 19:30 (45/35)
Tom G 18:13 (75/55)
Charlie 20:27 (75/53)

JZ 19:50 (75/53)

Gabe 18:54 (17:23)

Brian R 16:14 (75/55)

Karen 24:44 (35/35)

Gina 24:37 (45/35)

WW 23:37 (65/55)

Ben 19:46 (45/45)

Melinda 19:19 (53)
Jackie C 18:22 (22)
Denise 20:29 (35)
Flounder 23:08 (65/45)
Kim 20:21 (45/26.5)
NIcole St. 19:45 (22/30/25)
Kristen S. 21:56 (55)
Conn 20:06 (63)
Borden 22:15 (75)
Sandy 20:45 (35)
Jeff Hi. 20:20 (75/45)
Lindsey 18:25 (35)
Kathleen 21:30 (45/26.5)
Charles 27:34 (45/35)
Roger 19:27 (45)
Dana 21:47 (45)

Where's Patti?
Congratulations to Patti who completed the Atlantic City Half Marathon!

W.O.D. 10.19.10

75 Double Unders

then:
12-9-6
Deadlifts (275#/185#)
KettleBell Swings (55#/35#)
Burpees over the DL Bar

75 Double Unders

Quote:
"Be the change you want to see."
-Mahatma Ghandi

Results:
Rx+:
Nikki 9:38 (55#)
Mike B 15:27 (70#)
Plentus 9:08 (70#)
Jason 9:27 (70#)
Jen S 16:43 (55#)

Rx:
Olan 22:08
Charlie 25:02
Cate 14:13
Aimee 13:30
Han 18:46
Todd 11:59
Jason Ba 19:50
Danny 16:44

Scale:
Katie 18:32 (145/SU)
Deb 30:30 (165)
Chris 26:41 (145)
Kathleen 22:11 (115/35)
Jim C 18:50 (275/55/SU)
WW 21:27 (225/55)
Karen 30:16 (135/35/DU-SU)
Rachael 15:41 (15/35/SU)
Dianne 23:27 (105/26/SU)
Miranda 18:18 (155/35)
Sandy 19:45 (105/35/DUA)
Dana 24:41 (115/35/DU-DUA)
Steph V 19:09 (185/55/SU)
Peterson 19:50 (145/53)
Jay E 16:21 (275/70/SU)
Jeff 15:47 (195/55)
Charles 20:23 (135/35/SU)
Liz 14:04 (105/45)
Kim G 20:01 (110/35/SU)
Jessica 19:39 (65/35/SU)
Kristen S 20:10 (155/35)
Mel 19:38 (155/35)
Laura 11:24 (135/53)

Mel and Jason shoulder stones

Katie

Liz

W.O.D. 10.18.10

Front Squat
3-3-3-3-3

(compare to 9.16.10)

3 Rounds for time of:
7 Front Squats (@ 60% of your 3RM)
7 Dead Hang Pull-ups

Skill:
Ground to Shoulder Stones 7 reps

Quote:
"Adversity causes some men to break, and others to break records."
- Source Unknown

Results:
Kara 105 - 5:03 @ 65
Chris T. 105 - 6:05 @ 65
Charlie Y. 245 - 9:42 @ 147.5
Cate 163 - 5:00 @ 103
Rob Ph 195 - 4:13 @ 125
Brian R. 175 - 5:09 @ 105
Dorothy 120 - 4:30 @ 70
Nikki 165 - 3:22 @ 100
Aimee 160 - 4:28 @ 95
Gabe 145 - 4:26 @ 90
Cindy 60 form - 4:05 @ 35
Steph V. 145 - 4:20 @ 85
Jeff 175 - 3:22 @ 105
Olan 155 - 3:38 @ 95
Han 145 - 4:32 @ 85
Teamari 95 - 7:40 @ 55
WW 135 - 4:31 @ 85
Shawn 245 - 4:40 @ 150
Jason 250 - 5:52 @ 150
Flounder 125 - 3:10 @ 75
Peterson 165 - 3:51 @ 95
Vincent 195 - 2:55 @ 135
Katie 75 - 3:51 @ 50
Denise 75 - 3:24 @ 50
Vinny 225 - 2:10 @ 135
Tim G. 185 - 4:56 @ 110
Danny 205 - 4:05 @ 135
Melinda 125 - 2:37 @ 75
Jessica 55 - 3:16 @ 45
Borden 195 - 4:08 @ 120
Liz 90 - 4:22 @ 55
Sheng-Ching 103 - 5:16 @ 63
Charles 103 - 5:06 @ 65
Rob 185 - 3:08 @ 110
Shoeless 185 - 4:42 @ 115
Tom G. 155 - 4:25 @ 95
Conn 155 - 3:03 @ 95
Bevin 95 - 3:24 @ 55
Mel 110 - 2:45 @ 65
Jen N. 75 - 5:25 @ 45
Jen S. 125 - 3:58 @ 80
Grans 105 - 3:53 @ 85

W.O.D. 10.17.10

For time:

Dumbbell snatch 30 left, 30 right

5 Rope-climbs

Dumbbell snatch 20 left, 20 right

4 Rope-climbs

Dumbbell snatch 10 left, 10 right

3 Rope-climbs

Notes:
Scale DB weight according to level and ability!

Quote:

Physical strength is measured by what we can carry; spiritual by what we can bear.

-Author Unknown

Results:

Rx

Mike T: 23:36 (30#)

Shoeless: 25:56 (20#)

Scale

Tom D: 20:20 (15/8#) 1st Class!

SAZ: 24:48 (15#)

Vinny: 27:00 (25#) 7 climbs

Peterson: 22:50 (30/25#) 3 climbs

Lindsey: 15:17 (10#)

Barbells for Boobs was a huge successful event!

We raised $4,175 which will be donated to Mammograms in Action - thanks to all the athletes, volunteers and donations!

CrossFit is more than a gym, it's a family - a community - a world.

Thank YOU all!

Above are few images from today's Barbells for Boobs event

...click here and here for more photos.

Click here for results.

"Barbells for Boobs"

W.O.D. 10.16.10

GRACE

30 Clean and Jerks for time

Team WOD:
Team WOD @ 2PM - 4 people on a team (4$ per team, $1 per person):
Having 2 bars set up, one with 135, one with 95, one man and woman work at a time. (4 minutes of HPC), 1 min rest, (4 minutes of air squats), 1 min rest, (4 minutes of push-ups), 1 min rest, (4 min of deadlifts). Score is total reps for the team.

Cup Competitions:
A-cup - Max rep deadlifts in a minute (135#/95#)
B-cup - Consecutive giant jump ropes
C-cup - Max Rep Wall-balls shots in a minute 14# above 9ft target for ladies and 20# above 10ft target for men
D-cup - Max wall ascents in one minute (using the 6' wall)

Notes:

There will be no regularly scheduled 9/10AM class today. We are running our Re-Grand Opening Celebration and Amazing Grace Event to benefit Mammograms in Action. Doors open at 10AM Heats will be assigned based on arrival times.

Our spectacular event is finally here!!
Donate for an amazing cause-Mammograms in Action.

More Info:
Click here to view the great raffle prizes!
Click here to view our PDF flyer!
Click here to view the latest Blog Post with details on the Cup competitions and team WOD!
Don't forget Kids WOD-obstacle course starting at 12:00 and Team WOD starting at 2PM. Who needs a team?

Courage Quotes:

Courage is not the absence of fear, but rather the judgment that something else is more important than fear. ~Ambrose Redmoon

Courage is being afraid but going on anyhow. ~Dan Rather

Courage is the power to let go of the familiar. ~Raymond Lindquist

Courage is fear that has said its prayers. ~Dorothy Bernard

Courage is never to let your actions be influenced by your fears. ~Arthur Koestler

The only courage that matters is the kind that gets you from one moment to the next. ~Mignon McLaughlin

Some Notable Stuff

Video:
"I Gave Up Coffee For CrossFit" with Kristan Clever - video [wmv] [mov]

From Lisbeth Darsh:

Go Ahead

Go ahead and cheat.

Short your squat, don’t open your hips fully, keep your nipples off the deck in a push-up, and add extra reps to your count in Tabata.

Do whatever you want. Cheat and lie and pump up your achievements. Decide what you want to do with your movements, your workout, your life. Decide if you want to live up to CrossFit standards. But don’t give me a second thought.

Because ultimately I don’t have to live with you. You have to live with your actions, your decisions, your life. You have to look at yourself in the mirror every day.

I can show you a high standard and coach you to meeting it, but I can’t make you do the work correctly.

So, what’s that mirror looking like for you today? Can you face it? Can you live with who you are and what you’ve done? Or is there some nagging pit in your stomach, some anger rising in your throat, some hostility starting to boil in your blood?

Maybe you think I’m talking about you.

So, tell me, am I? And what are you going to do about it? Are you going to meet standards or are you going to keep hiding from that mirror?

Decide and let me know . . . with your squat and your push-up and your deadlift.

I’ll see you at the gym.

Quote:
“No legacy is so rich as honesty.”
- William Shakespeare

4 more Raffle Prizes:

50$ Whole Foods Gift Certificate

100$ AMEX Gift Certificate sponsored by Millers Insurance

Du Jour Gift Certificate

Half Hour Massage from Touch of Health Massage

...to add to the AWESOME list we have already!

Bosom Buddies 50$ gift certificate
CFKoP - Free Month
1 Hour personal training session with Aimee
1 Hour personal training session with Jason
1 Hour personal training session with Tim
1 Hour personal training session with Chris
1 Hour personal training session with Nikki
Peppers Italian restaurant 25$ gift certificate
Jimmy Johns catering party for 15-20 people
Italian Wine Gift Basket (50$ value)
Manicure at Unique Nails
Lululemon gift bag
High Street Cafe Gift Certificate
1 hour therapeutic massage and chiropractic consult at Atlas
Susanna Foo 100$ Gift Certificate and Cook book

Kids Basket

Coffee Basket

Dolce Vita 30$ Gift Certificate

Rob and Kev "Baselined"

4:30 Rowers!

W.O.D. 10.15.10

The Baseline

500M Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

then

Three rounds for time:

Row 500 meters

Rest 2 minutes between rounds.

Blog:

CrossFit Lisbeth

Barbells for Boobs Reminders:

The action starts at 10AM. There will be plenty of parking for everyone.

$20 Donation to Mammograms in Action gets you a T-shirt, entree into the GRACE competition and complimentary "Lionshead" beverages post WOD.

A $1 raffle ticket gets you the chance at the A-B-C or D CUP WODs.

4-$1 Raffle tickets gets you a chance to compete in the team WOD.

A $1 Raffle ticket will gets you a variety of snacks.

A $1 Raffle Ticket will get you a chance at one of 20 great prizes!
Heats will be assigned in order of arrival and will run every 15 minutes.

All proceeds of the day will benefit Mammograms in Action.
Invite your friends and family, everyone is welcome!

If anyone would like to donate snacks to the event please feel free.

Read:

The 2011 CrossFit Games:New Era of American Spectator Sport

Quote:

"I don't think of all the misery but of the beauty that still remains."

-Anne Frank


Rx Results:
Rob P 4:19; 2:00/1:55/1:46
Mike B 5:06; --/--/--
Sam B 3:50; 2:11/2:00/1:48
Shoeless 6:26; 1:58/1:48/1:49
Jen C 4:36; 159/156/158
Donkey 5:55; 2:07/2:03/2:06
Dorothy 5:33; 1:57/1:58/1:56
Jason 4:48; --/--/--
Chris S 4:45; 1:59/2:17/2:01
Mike F 5:26; 1:48/1:49/1:47
Plentus 3:37; --/--/--
Laura 4:04; 2:06/2:05/2:03
Timmy 3:49; --/--/--
JZ 5:22; 2:09/2:09/2:03
Olan 4:56; 1:51/1:54/1:58
Kevin 4:57; 1:51/2:11/2:02
Shawn 4:49; 1:52/2:04/1:58
Brian R 4:38; 1:50/1:52/1:49
Vinny 4:41; 1:51/1:46/2:10

Damn Close Results:
Roger 5:26; 1:56/1:58/2:02
WW 7:07; 1:51/1:59/1:50

Scale Results:
Jen N 6:15; 2:35/2:23/2:25
Sheng Ching 7:26; 2:36/2:39/2:06
Sandy 5:51; 2:31/2:43/2:40
Jeff Hi; 6:20; 2:19/2:10/1:58
Megann 7:16; 215/222/219
Steph V 8:07; 159/159/157
Lindsey 7:04; "baselined"
Steve Z 6:56; 157/158/158
Bevin 6:08; 215/222/212
CC 5:48; 2:20/2:23/2:22
Jackie 6:57; 2:13/2:14/2:15
Mom 7:14; 2:38/2:41/2:36
Kelly 7:04; --/--/--
Melinda 6:06; 2:02/1:58/1:58
Ditty 6:58; 2:07/2:11/2:07
Nicole St 7:06; 2:49/2:41/2:43
Kate F 7:36; 2:08/2:17/2:10
Katie 8:04; 2:29/2:22/2:21
Gabe 5:30; 1:49/1:51/1:49
Denise 8:19; 2:18/2:20/2:18
Rob Ph 6:18; 1:47/1:46/1:44
Tim H 7:27; 2:05/2:04/2:03
Ellie 6:30; 2:04/2:03/2:06
Gina 6:25; 2:12/2:10/2:15

KoP Ladies at the Warrior Dash!!!

W.O.D. 10.14.10
Your Choice

"Air Force WOD"
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Front Squats
Each minute on the minute, complete 4 burpees no matter what repetition you are on.

Men’s rx = 95, Women’s rx = 65.
Scale as necessary.

or

"Desert Storm WOD"
AMRAP in 10 Minutes:
1 Atlas Stone ground to shoulder*
5 Sand Bag Cleans (35#/70#)
10 Slam Balls*

*scale weight according to level and ability.

Skill:
Reverse Hyper 3 sets of 20 reps

Recipe:
Healthy Caramel Apples

Video:
Interview with Coach Mike Burgener at the CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv] [mov]

Quote:
"Well done is better than well said."
-Benjamin Franklin

Results:
Air Force WOD
Todd 75# 15:30
Ellie 55# 15:48
Laura 14:37 Rx
Mom 15# 14:58
Cate Rx 8:50
Kristen 65/45 14:57
WW 75# 16:31
Jim C. 1/2 WOD

Desert Storm WOD
Joe A 6rnds
Chris T 6
Kara 7

W.O.D. 10.13.10

Shoulder Press

1-1-1-1-1

Push Press

5-5-5-5-5

Video:
Highlights from the CrossFit/USAW Open

Quote:

"Attitude is a little thing that makes a big difference."

-Winston Churchill

Results: SP/PP
Megann 63 / 68
Steph 95 / 105
Charlie 135 / 155
Jay E 225 / 185
Bekah 63 / 68
Sam B 175/175
Donkey 75/95 (100x1)
Mom 50/40 (45x4)
Deb 85/95 (100x4)
Karen 73/83

Kevin 155/175

Brian R 115/145

Rob Ph 160/175

Cindy 60/65 (form)

Jeff 117.5/130x4

Olan 140/150

Danny 185/165

Nikki 105/115 (120x4)
Kate F. 50/53
Ben 75/90
Flounder 115/95
Tim H. 65/120
Peterson 125/140
Nicole St. 25/35
Lee 123/103
Sheng Ching 65/70
Borden 127.5/125
Conn 135/140
Bevin 65/88
Miranda 80/105
Charles 90/75

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

W.O.D. 10.12.10

"Hansen"
Five rounds for time:

30 reps, Kettlebell swing (70#/55#)
30 Burpees
30 Glute-ham sit-ups

If necessary, Scale KB weight and GHD sit up to level and ability and/or scale rounds down to 3 rounds.

2 New Raffles for Saturday's Barbells for Boobs event:
1 hour therapeutic massage and chiropractic consult at Atlas
Susanna Foo 100$ Gift Certificate and Cook book

Quote:
"Example is the best precept."
-Aesop

Rx Results:
Olan 46:57
Cate 40:05
Grans 33:20
Plentus 28:49
Jen S. 43:40

Results:
Deb 44:56 (45#/GHD)
Kara 23:26 (26#/3 Rds)
Chris T. 26:07 (35#/3Rds)
Kimberly 26:45 (35#/3Rds)
Dianne 33:34 (18#/3Rds)
Han 25:27 (45#/3Rds)
Dorothy 33:15 (35#)
Shoeless 34:28 (70#/GHD/3Rds)
Jeff 24:49 (55#)
Steph V. 29:13 (55#/3Rds)
Gina 38:38 (35#)
WW 29:20 (53#/3Rds)
Tim G. 38:26 (55#/GHD)
Jessica 35:39 (26#/3Rds)
Sam B. 34:41 (70#/GHD/SU)
Peterson 21:23 (55#/3Rds)
Tim H. 34:55 (45#/3Rds)
Melinda 39:04 (35#/GHD/SU)
Miranda 46:15 (45#/GHD)
Mike F. 40:00 (70)
Liz 40:30 (35#/GHD/SU)
Bekah 37:52 (26#/GHD/SU)
Jerry 36:05 (70#)
Mel 33:23 (35#)
Ditty 33:13 (26#)
Danny 32:02 (70#)
Wendy 35:43 (25#/4 Rds)
Todd 36:46 (55#)
Charles 49:28 (35#)
Lisa C. 39:13 (26#)
Kristen S. 39:04 (35#)

Photos:
Caleb wants to be like Chris...I think he's on his way!
Joe M. a GHD blur

Barbells for Boobs is this Saturday, October 16th at CrossFit King of Prussia -10AM-4PM

It's time to start getting excited. We have a spectacular event planned for an amazing cause-Mammograms in Action.

What to expect:

A $20 donation to Mammograms in Action will be your admission to CrossFit KoP for Barbells for Boobs. You will receive a FREE t-shirt and have the opportunity to give it a go at the WOD - GRACE. Celebratory "Lionshead" head will also be on hand for all participants. Spectators or non-participants are welcome to donate or just observe.

We will be hosting a huge trunk show with the latest fashions courtesy of Lululemon Athletica. The top male and female winner will win a Lululemon outfit -head to toe!

Top male and female will also be awarded $30 gift certificate for Dry-cleaning and $20 gift certificate for Tailoring/Alterations at Sooki, thanks to Lisa Choi!

Winners will also be awarded a JourneyMan Pack from Steve's Club.

Dr. Jonathan Kropf, a Certified Chiropractic Sports Phsyician from Westside Wellness Chiropractic Center, will be donating in kind services including performance and/or injury consultations for all participants of the event. A consult may include a brief structural and functional evaluation, assessment of joint range-of-motion and gait and if needed, a brief hands on session of Active Release Techniques (ART).

Raffles donations from -($1 per raffle ticket):
Bosom Buddies 50$ gift certificate
CFKoP - Free Month
1 Hour personal training session with Aimee
1 Hour personal training session with Jason
1 Hour personal training session with Tim
1 Hour personal training session with Chris
1 Hour personal training session with Nikki
Peppers Italian restaurant 25$ gift certificate
Jimmy Johns catering party for 15-20 people
Italian Wine Gift Basket (50$ value)
Manicure at Unique Nails
Lululemon gift bag
High Street Cafe
1 hour therapeutic massage and chiropractic consult at Atlas
Susanna Foo 100$ Gift Certificate and Cook book

Kids Basket

Coffee Basket

Dolce Vita 30$ Gift Certificate

Station Competitions-(1$ raffle ticket for chance to "play"):
Prize $25 for winner in each category.

A-cup - Max rep deadlifts in a minute (135#/95#)
B-cup - Consecutive giant jump ropes
C-cup - Max Rep Wall-balls shots in a minute 14# above 9ft target for ladies and 20# above 10ft target for men
D-cup - Max wall ascents in one minute (using the 6' wall)

and more on the way...stay posted all week for updates!

Kids WOD/Obstacle course@ 12:00PM to be announced that day.

Team WOD @ 2PM - 4 people on a team (4$ per team, $1 per person):
Having 2 bars set up, one with 135, one with 95, one man and woman work at a time. (4 minutes of HPC), 1 min rest, (4 minutes of air squats), 1 min rest, (4 minutes of push-ups), 1 min rest, (4 min of deadlifts).

All proceeds from the day will go to Mammograms in action and any checks should be made out to Mammograms in Action as well!

Quote:
"The human spirit is stronger than anything that can happen to it."
-C.C. Scott

JZ PVC back squat

Denise working on the back squat

JZ the demo

W.O.D. 10.11.10
"The Original"
courtesy of the "original JZ"

First:
As Many Reps as Possible in 5 Minutes of Body Weight Back Squat*


Then immediately after:
15 Minute Clock Starts

You must run 800m

then with remaining time complete

As Many Rounds as possible of:
5 Box Jumps (25"/21")
5 Pull Ups

Score is Reps of Back Squats + Rounds

*If a body weight back squat is unattainable you will scale according to level and ability.

Video:
"Squatting To Restore Spinal Motion and To Poop" with Kelly Starrett - video [wmv] [mov]

Quote:
"You can stand tall without standing on someone. You can be a victor without having victims."
-Harriet Woods

Results:

Rx

JZ: 56 + 13

Shawn: 48+10

Jen S: 36 + 16

Nikki: 51 + 18

Jason: 42 + 12

Tim P: 63 + 23

Kevin: 31 + 12

Vinny: 43 + 9

Grans: 37 + 15

Miranda: 27 + 6

Jay E: 51 + 3

Shoeless: 34 + 7

DC

Laura: 21 + 18

Jerry: 60 + 14

Scale

Jessica: 75 + 9 (22# 13" Bk)

Sandy: 31 + 8 (85# 17" G)

Mel: 29 + 8 (115#)

Denise: 51 + 7 (45# 17" Bk)

Bekah: 35 + 9 (120# G)

Melinda: 40 + 9 (95# G)

Danny: 50 + 7 (B)

Brian R: 43 + 11 (135#)

Rob Ph: 65 + 9 (135# 17" G)

Gabe: 70 + 8 (95# B)

Dorothy: 33 + 11 (115#)

Kristen S: 31 + 7 (95# 17" MF)

Rachael: 45 + 10 (75# 17" B)

Katie: 57 + 7 (35# 17" Bk)

Karen: 38 + 9 (95# 17" Bk)

WW: 47 + 9 (135# G)

Pete: 53 + 8 (135# 25"SU)

Chris T: 42 + 8 (75# 21"SU)

Kara: 36 + 10 (73# 17"SU)

Aim: 50 + 12 (120# 13" row)

Rob: 54 + 12 (145#)

Charles: 65 + 11 (45# G)

Tom G: 47 + 7 (115# Bk)

Sheng-Ching: 57 + 5 (45# 17" J)

Liz: 31 + 10 (95#)

Conn: 46 + 8 (115#)

Borden: 41 + 8 (155# Bk)

DEADLIFTS AND DRESSES....

Stay posted for the CrossFit KoP Calendar :)

W.O.D. 10.10.10

Split Jerk

2-2-2-2-2

AMRAP in 7 minutes*

1 squat clean

3 jerks

*Use about 60% of your 2 Rep Max on a barbell or use dumbbells, scale weight according to level and ability on the dumbbells.

(compare to 8.10.10)

Reminders:

CrossFit Kids (3-6) years at 11:00AM

Deadlifts and Dresses at 11:30AM

Clean and Jerk clinic with Plentus 1-4PM

Quote:

" I don't care how old I live; I just want to be LIVING while I am living! "

-Jack Lalanne

Results:

Vinny: 175 (19 w/ 105#)

Jeff: 175 (13 w/ 105#)

Han: 145 (11 w/ 95#)

Aim: 125 (21 w/ 75#)

Ben: 105 (13 w/ 65#)

Jason: 225 (13 w/ 135#)

Mimi: 95 (14 w/ 60#)

SAZ: 83 (14 w/ 53#)

Sam L: 135 (16 w/ 85#)

Mom: 40 (16 w/ 22#)

W.O.D. 10.9.10

"The Sandbag Assault"

Run-800M (carry sandbag)

10 wall ascents

100 sand bag burpees

100 sand bag push press

100 sand bag cleans

10 wall ascents

Run-800M (carry sandbag)

*This will be completed in teams of 2. One athlete works at a time, except in the run, both athletes run, one carries the sandbag. Recommended sandbag weight for ladies 35# and men 70#; 6ft wall for ladies, 8ft wall for gentlemen. Assistance will be allowed to scale the wall if needed.

Quote:

Being happy is something you have to learn. I often surprise myself by saying "Wow, this is it. I guess I'm happy. I got a home I love. A career that I love. I'm even feeling more and more at peace with myself." If there's something else to happiness, let me know. I'm ambitious for that, too.

- Harrison Ford

W.O.D. 10.8.10

7 Rounds for time of:
7 Toes to Bar

7 Unbroken OverHead Squats *
*(You choose the weight, the OHS must be strung together without moving the bar from the overhead position)

Skill:
Wall Scaling

Video:
Dave Lipson 500LB Front Squat - video [wmv] [mov]

Quote:
"Either you decide to stay in the shallow end of the pool or you go out in the ocean."
- Christopher Reeve

Results:
Jen C 7:44, 65#
Laura 8:43, 55#
Bekah 7:49, 53#
Megann 8:24, 45#
Rob Ph. 9:15, 90#
Katie 12:00, 35#
Denise 11:18, 45#
Dana 12:07, 45#
Jerry 10:22, 85#
Mom 11:22, 17.5#
Meighan 10:40, 65#
Olan 11:46, 85#
CC 12:14, 65/75#
Tim P. 12:11, 125#
Jason 12:46, 145#
JZ 12:15, 95#
Dorothy 11:19, 70#
Kevin 11:17, 75#
Gabe 13:00, 53#
Patti 14:22, 35#
Nikki 10:07, 95#
Tim G. 12:09, 75#
Mel 12:51, 50#
Karen 14:20, 35#
Jeff 12:11 95#
Dianne 15:24, 35#
Vincent 9:15, 65#
Sam B. 7:32, 95#
Jen S. 10:49, 70#
Miranda 11:09, 70#
Sandy 9:13, 35#
Sheng Ching 17:10 , 35#
Swine 9:30, 125#
Tim H 14:40, 65# (sub situps for T2B)
Jeff Hi 11:55, 95#
Donkey 17:11, 65#
Rob P 8:17, 95#

We are happy to announce, there is HOT water and the showers are ready for use!!!

By now, we hope that everyone has noticed the big changes being made at CrossFit KoP. We have added more wall balls, slam balls, chains, kettlebells, a prowler and two awesome scaling walls to name a few. We ask that you keep your eyes open for more surprises on the way. More importantly, perhaps, is that the showers & changing rooms are finished and are ready to be used. With this, you will no longer need to get sweat stains all over your car seats or you can go on that hot date directly from the gym. You can now take the 6:00AM class and go directly to work or stop in on your lunch break and shower before returning. If you do come directly from work, you will no longer be forced to change in the bathrooms. We hope that this addition makes your day a little bit easier and your time spent at CFKoP a little more enjoyable. For you, the opening of the showers will result in the addition of a monthly $5.00 facilities fee. We understand that some of you may not routinely use the showers so in our best effort to offset this fee, we will hold one open gym a month, which all monthly and packaged members can enjoy for free (formally a $10.00 cost). The open gym will start in November and be held on the 1st Thursday of every month at 5PM (November 4th start date). An Open Gym is an hour where the gym is open for you to select a WOD of your choice or work on a skill. There will be a CrossFit Coach available but no structured warmup/WOD or cooldown. We have offered these in the past and they have always been a great success. The strength class will continue to run on Thursdays at 5PM and will also be free for members on the FIRST Thursday of each month.

With the added facility fee, your base membership fee will remain the same, as it will for as long as you are a member at CFKoP. If you are on monthly auto-pay this charge will get lumped into your monthly dues beginning in November. For example $100 monthly charge will now be $105 or a monthly charge of $150 will now be $155. If you have paid for a contract or package we will assess the $5 monthly charge to your account at the time of your next renewal.

Thank you for all of your continued support and if you have any questions or concerns, please feel free to contact Aimee or Jason at crossfitkop@gmail.com.

November is Free Yoga Month at CrossFit KoP
Join us on Saturday 11/6 and 11/20 @ 11:00AM and help us welcome Tori Emery!

Tori is a board certified music therapist at the Children's Hospital of Philadelphia. She is currently enrolled in a 200 Hour yoga teacher training program at Verge Yoga located in Wayne. She first "stepped onto her mat" 10 years ago and has not looked back since. She has used her yoga practice to help manage the stress of a fast-paced hospital environment and to find balance in her everyday roles as mom, wife, musician, therapist and athlete.

The type of yoga Tori will be offering us is called Hatha yoga. Hatha yoga is known as the physical path, using the body through asana (poses) and pranayama (breath) to control the mind and senses. This path of yoga is the perfect practice for the "Crossfitter". It's emphasis on dynamic movement principles, core strengthening, proper alignment, balancing poses and increasing flexibility by opening up the body through mindful breath fits into the the "holistic" fitness approach that Crossfit offers its clientele in training people to face their weakness and make them stronger. This is exactly what Hatha yoga does. When on the mat we are faced with our resistances and our weaknesses moving beyond them through breath, concentration and precise focus; and we become stronger for it.

This is open to the public and all CrossFitters (male or female), mark your calendars and bring a friend!

Lil John over the wall?

Fast moving Man Makers from Jen S. and Sam B.

W.O.D. 10.7.10

5 Rounds for time of:

5 Manmakers *

10 Pull-ups

200M Run

*Select weight based on level and ability. This is a newer movement, so your coaches will help you gauge.

Videos of ManMaker variations:

Seal Fit Man Maker

Man Maker Monday

CrossFit Kids Manmaker

Read:

How to eat clean on a budget by CrossFit West Santa Cruz

Quote:

"Determine the thing that can and shall be done, and then we shall find the way."

- Abraham Lincoln

Results:

Bevin 8lb dumbbells, 21:52
Jay E 30#, 24:16
Bekah 15#, 20:07
Ellie 20#, 22:54
Charlie Y 30#, 22:12
Jen C 25#, 16:58
Kara 10#, 21:06
Jen S. 15#, 15:19
Dianne 10#, 25:23
Cate 25#, 14:40
Olan 30#, 17:38
Sam B 35#, 12:24
Deb 20#, 27:52
Mike V 50#, 14:08
Tim 45#, 13:45