W.O.D. 1.1.11

REST DAY

CrossFit King of Prussia is CLOSED for New Year's Day.

Videos & Open Gym Shenanigans:
Mike V. and Warnek have some strongman fun!
Jay E. - The Bench shirt

Quote:

"New Year's Day is every man's birthday."

-Charles Lamb

W.O.D. 12.31.10


OPEN GYM
12:00PM-2:00PM

An Open Gym is 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 warm-up/WOD or cool-down. All CFKoP members are welcome.

This is a FREE class.

Quote:
“An optimist stays up until midnight to see the new year in. A pessimist stays up to make sure the old year leaves.”
-Bill Vaughn

What's your functional fitness?

Dorothy- how do you "bail" that lift?

W.O.D. 12.30.10

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.

(compare to 11.28.09)

Class times for 12.30:
6:00AM, 12:00PM and CFKids at 3:45PM

Quote:
"If you don't have time to do it right, you must have time to do it over."
-Anonymous

Results:
Rx:
Aimee/Cate 25:24
Olan/Sam D 25:46
JZ/Shoeless 34:03

Scale:
Jess C./Jess S. 40:04
Sheng-Ching/Sarah S 40:00
Danny/C.Bell 28:42
WW/Gabe/Tim H. 31:26 (+25% more reps)
Kim G/Steph V 28:07
Deb/Kristin 29:25
Pat / Meghann 35:26

A Push-up Party!!!
Jen, Patti and Borden get 'em done!

W.O.D. 12.29.10

“The Chief”

5 Rounds of:

3 minute AMRAP:
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats

Rest 1 minute

(compare to 3.30.10)

Video:
The Chief ...[wmv][mov]

Class times for 12.29:
6:00AM, 12:00PM, 4:30PM 5:30PM

Read:
A NEW New Year's Resolution by Steph V.

Quote:
"You've got to get to the stage in life where going for it is more important than winning or losing."
-Arthur Ashe

Results:

Rx:
Donkey 19
Jay 20
Laura 24
Tara 24
Cate 28
Tim P 26

Joe A 16

Seth 15

Dorothy 16

Todd 23

Aimee 26

Tom S. 18
Sam B 27
Danny 27
Jeff 19
Vincent 19
Brian R. 20
Vinny 25
Mike F 24
Melinda 16
Shoeless 16
Rob 23
Jen S. 17
Miranda 16

DC:

Pat 12
Jerry 26 (one of these days your squats will be to full depth)

Scale:

Beth 16 (63#)
Dana 17 (73#)
Kristen 15 (73#)
Sheng-Cheng 14 (75#)
Gina F 15 (65#)
Howard 18 (95#)
Todd 21 (115#)
Kim G 15 (75#)
CC 18 (75#)
Jess 15 (55#)
Sandy 16 (55#)

Meghann 16 (75#)

Lindsey 17 (75#)

Kristin 15 (75#)
Jackie 16 (65#)
JZ 18 (115#)
Jim B. 16 (115#)
Sara B. 19 (75#)
Sarah J. 14 (63#)
Karen 15 (65#)
JB 17 (85#)
Ben 15 (75#)
Borden 17 (95#)
Conn 20 (95#)
Fish 16 (95#)
Jeff Hi. 19 (95#)
Patti 17 (63#)
Sharon 6 (63#)-ouchie
Karin 13 (35#)
WW 20 (95#)

W.O.D. 12.28.10

For Time:
500M Row or 400M Run
21 Over Head Squats (75#/115#)
500M Row or 400M Run
15 Over Head Squats (75#/115#)
500M Row or 400M Run
9 Over Head Squats (75#/115#)

Class times for 12.28:
9:30AM, 4:30PM, 5:30PM

Blog:
For those of you with kids, or if you just like to get creative with your food- check out cutefoodforkids

Quote:
"A strong, positive self-image is the best possible preparation for success."
-Dr. Joyce Brothers

Results:
Rx

Cate 10:23
Donkey 13:12
Tara 10:42
Laura 14:22
Tim P 11:54
Kit 8:49
Jason 9:37
Aimee 10:23
Mike V. 8:28
Jim C. 13:00 (run)
Miranda 12:28
Vinny 12:47 (run)
Kerry 10:00
Nikki 11:45
Grans 11:30
Jay E. 12:41 (run)

Scale
Karen 45# 13:40
Ironman 95# 11:15
Deb 75# (DC) 11:37
Mel 45# 14:03
Sheng-Ching 55# 12:14
Seth 95# 17:17
Christine 55# 13:04
Kathleen 45# 12:44
Lauren 35# shoulder press 11:54
Brian R. 11:46 (run) @ 95#
Dana 12:59 @ 53#
Chris B. 13:11 @ 75#
Sarah J. 13:08 @ 35#
Rachael 13:46 @ 45#
Steph V. 14:31 @ 75# Muscle Snatch
Tim H. 16:22 @ 50# (run)
Jessica 13:42 @ 35#
Gabe 13:41 @ 75# (run)
Olan 15:14 @ 105#
JZ 16:22 @ 95# (run)
WW 12:24 @ 95#
Charles 14:10 @ 53#
Katie F. 12:51 @ 53#
Shoeless 12:11 @ 95#
Pooch 10:30 @ 30#
Todd 11:35 @ 55#
Sam B. 9:15 @ 85#
Jen S. 16:32 @ 75/65#
Kristin T. 13:21 @ 65#
CC 11:28 @ 65#
Sharon 18:19 @ 15#
Rob 10:17 @ 105#

CrossFit King of Prussia will be hosting a Primal Challenge in January in order to get your nutrition dialed in and the New Year started on the right foot. Each week we will be hosting events to keep you focused on your goal.

Monday January 3rd - 7:30PM Kick off Meeting- Open to everyone, come and learn the rules and have any nutrition questions answered. We will post guidelines prior to Monday if for some reason you cannot attend this kick off.

Tuesday January 4th - The Challenge Begins!

Sunday January 9th - Balanced Bites nutrition seminar - Click here for registration.

Friday January 14th 8:00PM - Paleo Party hosted by Donkey. Everyone brings a dish and a recipe, we did this back in April and it was a HUGE success and a TON of fun!

Thursday January 20th - 6:30PM - Q & A with Laura Pappas and your CFKoP coaches.

Friday February 4th - 7:30PM the FINALE! Winners will be announced.

*This challenge will be a little different than past challenges at CFKoP; everyone will be able to participate no matter what your level of commitment. There will be 4 levels, a point system and some great prizes for compliance. You will also be able to choose or be assigned a buddy to keep you on track for support, not for competition (their compliance will not affect your overall results). Are you in? Post to comments if you are...

W.O.D. 12.27.10

Strength:
Sumo Deadlift
3-3-1-1-1-1

Conditioning:

Three rounds of:

10 Sumo-Deadlifts (185#/275#)

30 GHD sit-ups
(*Scale to Ab-mat or anchored sit-ups if necessary and scale up or down on the Deadlift based on level and ability)

Cash out:

Consecutive Double under reps.

Can you make it on the 100 DU board? If not how many can you string together...today is the day to get a PR!

Class Schedule for 12.27:
4:30PM & 5:30PM
(The 9:30 AM class is cancelled due to the snow)

Quote:

"My dad always used to tell me that if they challenge you to an after-school fight, tell them you won't wait -- you can kick their ass right now."

- Cameron Diaz

W.O.D. 12.26.10

12 Days of Christmas at CrossFit KoP

1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)

10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Wall Ascents & 1 Deadlfit...then 3 Ring dips & 2 WallAscents & 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.

Class Time:

10AM only

Quote:

Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas.

- Calvin Coolidge

Results:
Rx:
Danny 44:50
Grans 46:28
Cate 44:19
Nikki 44:27
Olan 65:28
Mike V 40:52
Vinny 55:21
John W. 45:50
Aimee 48:06
Kit 46:32
Mike 51:12

Scale:
Deb 67:53
Han 60:20
Steph V. 66:56
Kristin T. 68:33
Dianne ouchie
Cheri 70:28
Jessica 70:28
Kim G. 74:59
Barbara 61:15
Sandy 54:05
Melinda 61:27
Dana 68:15
Karen 75:44
Charles 76:10
Mike F. 65:56
Jerry 65:44
Ironmann ?
Donkey 62:27

Photos:

The Birthday boy behind the bar!!!

Kristin are you posing for the photo??

Jerry on the High Pull- Elbows high and to the side!

Cheri on the last day of Christmas!!!

Merry Christmas from Jason, Aimee & Chloe

Jason and I wanted to thank all of you for another successful year at CrossFit KoP. All of you contribute to an amazing community and it is so encouraging to witness the progress that all of you are making and the camaraderie that you show to your fellow classmates. CrossFit is truly a unique vehicle that has an uncanny ability to bring together people from all walks of life. Our CrossFit family has grown through new members, new children and new spouses and all of you do a wonderful job at making every person that walks in the door feel like they belong. We thank you for the honor of letting us help change your lives as you most certainly have changed ours. 2010 was an amazing year with many goals reached and many steps taken towards reaching future goals. Jason, myself & Chloe, along with all of the coaches at CrossFit KoP, want to wish you and your families a very happy holiday season and happy new year. We are excited to continue your journey in 2011!

W.O.D. 12.25.10

REST DAY

CrossFit King of Prussia is Closed today for Christmas.

SEASONS GREETINGS and a HAPPY HOLIDAY to all!

Note:

Begin mental preparation for tomorrows 12 Days of Christmas WOD at 10AM, it's going to be a good one! Class will most likely last longer than one hour...plan accordingly.

Quote:

A lovely thing about Christmas is that it's compulsory, like a thunderstorm, and we all go through it together."

-Garrison Keillor (1942-), American author. 'Exiles,' Leaving Home (1987).

W.O.D. 12.24.10

REST DAY

CrossFit KoP is CLOSED today for Christmas Eve.

Enjoy your family and friends this Holiday season.

Birthday:

Happy Birthday Charles!!!

Quote:

"Christmas is the season for kindling the fire of hospitality in the hall, the genial flame of charity in the heart."

-Washington Irving (1783-1859), American short-story writer and essayist.

Jay E. Deadlifts 575# during Festivus!

W.O.D. 12.23.10

At 80% of your 1RM Clean & Jerk - complete 5 sets of 5 reps

then

Seasonal Sledding and Bells!

In teams of 3 for 15 minutes, one athlete pulls the sled (95# ladies/ 135# men) 200M while one athlete is swinging the KettleBell (35#/55#) and one athlete is performing Kettlebell sumo deadlift high pulls (55#/70#). Athletes rotate as the sled puller completes his/her rotation. The score for the team is total Kettlebell reps on Swings and High Pulls. If needed the team can be comprised of 4 athletes with one rest station.

Today's Schedule:

6AM,12Noon & 3:45PM CFKids

Read:
Scientists say carbs—not fat—are the biggest problem with America’s diet

Quote:

"Try to learn something about everything and everything about something"

-Thomas Henry Huxley

Results:

Joe A: 180

Todd: 115

Rachel: 65

Meghann: 73

Kim: 65

Dianne: 45

Kathleen: 55

Howard: 95x3

Tim H: 115

Jay E: 185

Denise: 55

Danny: 185

Pat: 95

Aim: 105

Steph V: 110

Tim P: 145

WW: 75

Donkey: 110

Seth: 120

Jerry: 145

Will: 215x1

Cate: 105

Jenny: form

Jessica S: 45

Jess C: 80

Shend-Ching: 98

Dorothy: 75

Kristen SB: 83

Rob P: 155

Vincent: 155

Sharon: 75

Chris B: 95

Laura: 83

Kristin T: 83

Team WOD

Todd/Rachel/Meghann: 366

Kim/Kathleen/Joe A: 267

Aim/Cate/Jenny/Laura: 454

Donkey/Jay E/Howard/Vincent: 421

Dorothy/Denise/Jessica/Jess: 379

Sharon/Sheng-Ching/Kristin/Kristen/Steph: ?

Danny/Pat/Will/Jay E: 333

WW/Jerry/Rob/Chris: 427

W.O.D. 12.22.10

Tabata This

Pull-ups

Squats

Push-ups

Sit-ups

A Tabata, created by Izumi Tabata is 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals. In the WOD we will be performing all of the above exercises-Tabata style.

Holiday Schedule Begins Today:

The schedule for 12.22 is 6AM, 12PM, 4:30PM & 5:30PM

Local Certifications:

Registration for the CrossFit Kids Certification at CFKoP has been posted click here to register.

Quote:

"To love what you do and feel that it matters, how could anything be more fun?"

-- Katharine Graham
Results:

Rx+
Aimee 339 (GHD)
Grans 320 (GHD)
Steph Ellis 241(GHD)
Meighan 315(GHD)

Rx
Tim G 287
Todd 320
Jim C 291
Liz 291
Matt J. 474 suspect snakes
Jerry 432
Dorothy 289

Plentus 483

Brian R. 336

Mel 329

Miranda 301

Danny 334

Jeff 318

JZ 315

Todd 364

Shoeless 245 (21 GHD)

Olan 303

Cate 409

WW 252
Donkey 334
Borden 282
Shawn 323
Paul 264
Sam B. 450
Jen S. 337

Scale
Pat 234
Meghann 245
Melinda 301
Steph 206
Mike S 233
Patti 247
Kristin T 276
Kim G 235
Karin 199
Sarah S 271
Sharon 244
Denise 267
Kate 256

CC 295

Rob Ph 307

Jackie 268

Lindsey 286

Ditty 247
Conn 293
Dana 342
Flounder 269
Sarah J. 219
Jeff Hi. 288

Detailed Photo Results:

Do you love the "BEAR"?

W.O.D. 12.21.10

"The BEAR Complex"

You have 5 rounds to find your max weight at:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

These exercises must be done in succession without putting the bar down for seven times through the sequence.

You may rest as needed between rounds.

Contact with the floor must be touch-and go during sequences.

Rest anywhere but the floor.

(compare to 1.27.10)

Videos:Bear Complex WOD [wmv][mov]
Rob Orlando, 200 lb Bear [wmv][mov]

*Make sure to take a few minutes to watch the Bear Complex video if you have never executed this WOD before. It will help you in class!

Quote:

‎"Be who you are and say what you feel because those who mind don't matter and those who matter don't mind.”

- Dr. Seuss

Results:
Cate 33,53,73,93.103
Courtney 15,35,40,40,35
Chris T. 33,43,53,53,58
Kara 33,43,53,40,40
Denise 35,45,44,60,65
Deb 45,65,75,85,65
Olan 45,65,85,105,125
Shoeless 45,65,85,105, 115x4
Dorothy 33,43,53,63,83
Kristen SB 33,43,53,58
Sheng Ching 33,43,53,63
Rob Ph. 45,75,95,115,135
Kevin form
Kathleen 33,43,53,58,63
Mike F. 45,75,105,135, 145 (fail)
WW. 45, 75, 95,95,95
Vinny 45,95,105,115 x4, 105
Sarah J. 33, 38,42,45,45
Jeff Hi 45, 85
Miranda 33, 45, 65, 80, 90x6
Chris S. 135
Seth 100
Jay E. 75, 95, 115, 135, 205 x3
Will 115
Melinda 33, 53, 63, 73, 85 x6
Paul F 45, 65,75, 85, 90
Tori 15, 20, 25, 35, 35
Todd S 100
Donkey 33, 45, 55, 65, 85
Laura 45, 55, 65, 75, 80(4)
Rob P 45, 65, 85, 105, 11,5, 125(3)
Lisa C 33, 43, 43, 48, 58
Liz 53
JB 70 (form)
Charles 35, 45, 55, 55

Photos:

Mike F.

Shoeless

Kristen SB

W.O.D. 12.20.10

Option 1
5 Rounds for time of:
3 Muscle ups
5 Handstand Push-ups
10 Hang Power Snatch 65#/95#


Option 2
5 Rounds for time of:
5 Dead Hang Pull-ups
10 Push ups
15 Hang Power Snatch 45#/75#

Recipe:
Need a Paleo option for the Holdiay season, Click here to read a great recipe from CrossFit Scottsdale.

Community Schedule:

Our holiday schedule starts this Wednesday, click here to print it out!

Quote:
‎"Plans are only good intentions unless they immediately degenerate into hard work."
- Peter Drucker

Results:

WOD 1

Rx

Tim P: 15:21

P: 14:06

Mike V: 10:30

Sam B: 13:59

Scale

Kev: 21:32 (Some Jumping MU)

Aim: 24:40 (Some MU transtions/2 MU, HSPUrom)

Han: 19:20 (Transitions/Banded HSPU)

Mel: 12:51 (53#/transitions)

Grans: 20:58 (2 MU)

Will: 19:35 (8MU)

Rob P: 16:53 (attempts)

Miranda: 12:42 (6Rds at 55# transitions)

Laura: 15:22 (transitions)

Vinny 19:44 (skill)

Tim G. 24:14 (skill)

WOD 2

Rx+

Mike F: 17:38 (95#)

Olan: 19:24 (95#)

John W: 9:36 (axle)

Rx

Jim C: 14:04

Cate: 9:32

Sam D: 9:54

Jen S: 12:23

Scale

WW: 14:52 (65#/2xMF)

Jackie: 18:11 (50#/Bk/KPU)

Gabe: 16:03 (55#/MF)

JZ: 16:41 (75#)

Rebecca: 15:45 (35#/Bk)

Melinda: 12:27 (53#/B)

Denise: 19:19 (35#/G/KPU)

Dorothy: 12:25 (MF)

Shoeless: 17:47 (75#)

Kristen SB: 18:19 (B)

Ben: 15:49 (45/2xMF)

Kathleen: 16:56 (40#/G/KPU)

Jessica: 18:30 (35#/G/KPU)

Chris T: 13:48

Rachel: 13:30

Sheng-Ching: 14:42

Kara: 11:33

Ditty: 23:40

Sandy: 15:00 (45#/?)

Danny: 14:38 (?)

Karin: 17:05 (?)

Dana: 20:54 (B)

Steph V: 14:53 (53#/GB)

Flounder: 14:50 (45#/Bk)

Liz: 16:22 (Bk)

Howard: 18:00 (65#)

Borden: 16:52 (65#/MF)

Mike S: 16:48 (35#/G)

Rachael: 18:58

CC: 13:47 (G)

Conn: 15:52 (65#)

Jim B: 20:10

Sarah S: 16:33

Sara B: 17:40

Lance: 17:50 (45#/B)

Charles: 14:58 (45#/B)

W.O.D. 12.19.10

Push Jerk

5-5-5-5-5

Cash Out:

Teams of two complete 300 unanchored abmat sit-ups for time. One person working at a time.

Community Reminder:

CrossFit Kids class today at 11:00AM!

Quote:

‎"Do not hire a man who does your work for money, but him who does it for love of it."

-Henry David Thoreau

The FESTIVUS Crew!

Festivus outfit winners...P. TP and Danny

FESTIVUS for the BEST of US!

Festivus Recap:

We had an amazing Holiday event! Thank you to all who came out to participate. As our community continues to grow, it's terrific to see everyone coming out to take part in these events! All of you make CF KoP successful! Happy Holidays!

We made the A-blog, click here to see out Holiday Sweater Pyramid on the www.crossfit.com site!

Results:

Name Deadlift/Pull-up (with a 10x multiplier for the total results) + the KB WOD

Team 1

Nikki 270/42

Sam B 325/62

Lindsey 225/14

Dorothy 203/15

Melanie 230/11

Kristin T. 203/20

Tim G. 355/10

Donkey 205/120

Mike F. 385/6

plus Kettlebell WOD = per person total of 326

Team 2

Jason 445/14

Jeff 310/15

JZ 325/14

Vincent 380/20

Charles 240/18

Jen N 190/25

Ken 240/2

plus kettlebell WOD = per person total 483

Team 3

Aimee 240/27

Ditty 200/10

Steph V. 325/4

Danny 495/5

Laura 200/25

Kim G 220/17

Dana 190/18

Miranda 285/3

plus Kettlebell WOD = per person total of 445

Team 4

Plentus 435/39

Jay E 575/3

Cate 265/30

Karen 220/7

Peterson 435/14

Jen S 240/18

Kevin 425/29

*plus Kettlebell WOD = per person total of 652

* WINNERS!

Accomplishments:

Out of 31 people 26 PR'd on their Deadlifts! Congratulations!

Photos:

Click here to see the additional photos from the event!

W.O.D. 12.18.10

Filthy Fifty
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#/55#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

(compare to 8.9.10)

Quote:
"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty."
-Winston Churchill

W.O.D. 12.17.10

For time and rounds:

100 Double Unders

then

AMRAP in 12 minutes

5 Shoulder to Overhead (95#/135#)

5 Ring Dips

5L/5R Pistols

then

100 Double Unders

Quote:

Families are about love overcoming emotional torture.

Matt Groening

W.O.D. 12.16.10

WOD #1 from last year's Winter Throwdown at CF 215

250 meter Row
40 Kettlebell Swings
500 meter Row
30 Kettlebell Swings
750 meter Row
20 Kettlebell Swings
1000 meter Row
10 Kettlebell Swings

Men = 53/55 lbs KB
Women = 35 lbs KB

FESTIVUS:
See you all tonight for our annual Christmas party! Activities will get started around 5PM.

The final feat of strength will utilize a tool made famous in 1704 in Russia, the girya! Each team will have five minutes to accumulate as many Russian swings of the girya as possible. The gentlemen on the team will swing the 2.75 pood (97lb) girya and the women will swing the 2 pood (70lb) girya. Remember, we are doing Russian swings so your arms only need to become parallel to the ground...not above your head! As always, scaling options will be available. You will be informed of the point system of this feat right before the activity begins.

Quote:

"Every child is an artist. The problem is how to remain an artist once we grow up."

-Pablo Picasso

Results:
Rx:
Pat 20:56
Laura 17:00
Megs 18:27
Deb 16:00
Rob Ph 15:27
Tracy 17:00
Tim P 15:35

Scale:
Meghann 18:34 (26.5)
Todd S 16:24 (45#)
Joe D. 19:17 (45#)
WW 16:42 (45#)
Kara 18:00 (26.5#)

2010 Winter Throwdown at CF215

Upcoming 2011 Winter Throwdown:

Our friends at CF 215 are hosting another Affiliate Challenge on the 29th and 30th of January. This challenge was designed to mimic the Again Faster v Rogue Throwdown in Lake Tahoe so it will incorporate more members of the gym. Each affiliate must field a team of 20 competitors (10 men/10 women). Each workout is designed to involve participants from all fitness levels. The hope is this will give a more diverse group the chance to compete on the local level in a fun, friendly environment. As always, every exercise can be scaled for athletes of all abilities so do not be discouraged! If you have never competed on a local level, this would be a perfect opportunity!

To participate, you would need to be available preferably both days but if you can only go on one day, simply find someone that can take your spot the following day. The workouts have not yet been finalized but are likely going to run either at 9AM or 2PM on Saturday and Sunday. If you are interested or have questions, please post to comments and we will organize our team!

Last year CF 215 hosted a winter throwdown, although this was an individual event we sent a great group of athletes click here to see last years results. Click here to see last year's video.

Twins!?
(like Ahhnold and Devito...oh no It's Peterson and Jay E.)

W.O.D. 12.15.10

Jay E's "Its only 55 reps"

10-9-8-7-6-5-4-3-2-1

275#/185# Deadlift

Sandbag Burpees

Wall Balls 20#/14# to 9ft/10ft targets

Birthday:

Happy Birthday Mike F! Enjoy your day!

Quote:

True success is overcoming the fear of being unsuccessful.

-Paul Sweeney
Results:
6AM Rise-'n-shiners
Mike S 29:48 (135/12)
Howard 22:45 (135/14)
Aimee 21:05 (Rx)
Kristin T 18:28 (125/14)
Kathleen 22:59 (95/12)
Melinda 24:49 (Rx)
Tim G 25:35 (225/20)

Nooner
Mike V 13:58 (Rx)
Donkey 19:37 (Rx)
Sheng-Ching 26:58 (135/12)
Karen 21:40 (125/10)
Sarah S 13:02 (63/8)
Deb 17:36 (145/14)
Olan 18:28 (245/20)
Kara 16:55
Cate 15:15 (Rx)

4:30 Early-Bird Specialists
Kevin 20:30 (Rx)
Will 22:20 (225/135/20)
Rob Ph 19:46 (Rx)
Mike F. 18:58 (Rx)
Tim P. 22:30 (Rx)
Denise 18:29 (115/12)
Brian R. 18:34 (200/20)
Jackie 20:34 (135/12)
Gabe 20:40 (185/20)
WestWood 21:18 (205/25)
Andrea D. 13:58 (65/10)
Andi Z. 14:28 (65/10)
Christina 15:56 (35/6)

5:30 and 6:30 "Jay E. is the Devil"
Flounder 22:23 185/14
Ditty 24:10 145/14
Vinny 19:25 Rx
Sandy 19:42 105/8
Vincent 20:50 Rx
Jay E. 18:29 Rx
Conn 18:55 205
Sam B 15:57 225
Jerry 23:28 Rx
Laura 14:57 135
Paul 24:44 135
Granny pukie :(
Rachael 21:17 95
Cline 25:09 145
Borden 19:44 235
Jess C. 25:16
Charles 25:04

WOD Photos:

Andrea and the Lululemon girls come out to CrossFit! Oh...and I heard some great news, there will be a NEW Lululemon store in KoP next Spring!
Denise-rocking some great Deadlift form all WOD long!
Will visiting from Vermont!
Birthday boy - Mike F. creates some extra work for the 4:30 crew- 35 burpees to be exact!

Elizabeth with a CFKids Farmers Carry

...reminder the CFKids class occurs on Thursday at 3:45PM and Sunday 11:00AM

W.O.D. 12.14.10

Front Squat

3-3-3-3-3

Cash out:
AMRAP in 5 minutes:
1 Clean
3 Front Squats
use 50% of your new 3RM

FESTIVUS:
Our annual holiday party is almost here! Thursday at 5PM the festivities will begin... Click here for the details or see below:

Wear: A "festive" Holiday Sweater
Arrive with: A covered dish and festive drink and a gift under $5 for the gift exchange
Feats of Strength: First, organize a team of 4 (2 guys and 2 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max pull-ups and a 1RM deadlift. Your team's score will be the combined totals of the all pull-ups and all deadlifts. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.
Note: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!

Community event:

Erin at CrossFit Center City is organizing a ‘CrossFit Flash Mob’ workout for Sunday at 11am in Rittenhouse Square. Sorry gents – this one is just for the ladies. If you’re interested in going, please post to comments by Thursday and I’ll let Erin know who's going out to represent from KoP. Costumes are strongly encouraged and the WOD is as follows: AMRAP 12 minutes of: Run 1/2 perimeter of park, do 20 squats, Run 1/2 perimeter of park, do 10 burpees. It's gonna be fast and furious!

CFCC is inviting all of you to come by for a drink and some food directly after the WOD to Jose Pistolas for a beer (all drafts a dollar off) and an entire floor rented out for tired CrossFitters.

Video:
Ben Smith 360# OHS and max pull-ups - 76 reps

Quote:

"The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects."

- Lord Jeffrey

Results:
Chris T. 110 - 12 rds@55
Dianne 110 - 12 rds @ 55
Sheng Ching 125x2 - 10rds@63
Cate 165 - 16rds @85
Aimee 155 (165x1) - 15rds@75
Jason 265 - 12@135
Dorothy 115 - 13 @ 55
CC 120 - 10 @ 58
Jeff 185 - 13 @ 95
Han 145 - 10 @ 75
Nik 150 - 16 @ 75
JZ 175 - 11 @ 95
Ironman 135 - 13 @ 65
Olan 195 - 10 @ 105
Karen 120 - 10 @ 65
JB 140 - 11@70
Steph V 155 - 9 @ 80
Mel 105 - 16 @ 53
Sarah J - 7 @ 45
Vincent 235 - 12 @115
Tim H, 200 - 11 @ 95
Dana 95 - 14 @ 47.5
Plentus 255 - 11 @ 135
Melinda 155 - 12 @ 75
Ditty 115 - 7 @ 63
Sandy 83 - 11 @ 40
Donkey 115 - 12 @ 65
Sharon 93 - 10 @ 35
Jessica S. - 13 @ 45
Miranda 155
Denise 93 - 15 @ 45
Katie F. 87 - 12 @ 45
Paul 185, 9 rounds @ 105
Jen S. 120 form, 12 rounds @ 65
Danny 267.5, 13 @ 135
Jason B., 205 (225x1), 10 @ 115
Peterson 175, 9 @ 85
Lindsey 113 (123x1), 12 @ 55
Jay E. 315, 9 @ 165

W.O.D. 12.13.10

Three rounds for time of:

Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

Get your warm weather gear ready, it's time to RUN!!!

Festivus:

Is your sweater ready for 5PM on Thursday? It's time to celebrate!

Read:
Running a Marathon powered by CrossFit by Chris Plentus

Quote:

“Sometimes we stare so long at a door that is closing that we see too late the one that is open.”

-Alexander Graham Bell

Results:

Rx

Aimee: 17:00

Kevin: 16:39

Brian R: 17:52

Tim P: 11:56

Jeff: 17:59

Olan: 19:13

Jason: 20:37

Will: 16:36

Peterson: 20:02

Melanie: 21:33

Plentus: 11:17

Vinny: 19:19

Nikki: 14:42

Tim G: 21:45
Jerry 15:15
Cate 17:01
Laura 14:30
JZ 17:22
Shawn T 19:26
Sam B 12:15
Rob P 15:40
Conn 23:49
Bordan 24:29
Miranda 28:12
Jen S 18:59

Damn Close

Liz: 20:58 ROM

Scale

Jackie: 23:48 Bk

Rob Ph: 19:42 GB

Pete: 22:05 Bk

Gabe: 16:46

Pat: 24:34 Bk

Dana: 21:16 B

Sharon: 28:43 G

Vivian: 22:47 Bk/J

Kathleen: 21:41 B

WW: 26:52 GB

Hannah: 26:25 G

Jessica S: 21:38 GB

Denise: 24:00 G

Katie F: 23:23 G
Chris 21:44
Kara 21:19
Jen N 17:55 (2rnds)
Kristin T 17:46
Beth 24:48
Cline 25:16
Rachel 24:40
Pooch 21:25
Sarah S 19:52
C.C. 24:50
Charles 25:32

W.O.D. 12.12.10

5 Rounds for time of:

15 Sumo-deadlift high pulls (75/55#)

15 Thruster (75/55#)

...from our friends at Again Faster!

Read:

For the love of Almonds

Quote:

Life is 10% what happens to you, and 90% how you respond to it.

—Unknown

Results:
Rx:

Melinda 13:42
Jim C 13:13
Dorothy 13:30
Deb 13:12
Donkey 15:25
Peterson 18:02
Plentus 10:23
T Pappas 9:29
Chris B 16:39
Aimee 9:51

Scale:

Jess C 19:20 (40#)
Ironman 12:22 (65#)
JB 16:33 (45#)
Ben 14:07 (55#)
Ditty 19:13 (53#)

Happy Birthday Rob Ph!!

W.O.D. 12.11.10

21-18-15-12-9 rep rounds of:

Box Jumps, 21"/25"

Wallball shots, 14#/20# to 9ft/10ft

Knees to elbows

Read:
Getting in Shape for CrossFit

Quote:

“You are capable of more than you know. Choose a goal that seems right for you and strive to be the best, however hard the path. Aim high. Behave honorably. Prepare to be alone at times, and to endure failure. Persist! The world needs all you can give.”

-Edward O. Wilson

Nikki working hard for a triple extension, but wait, who is that in the background????

JZ about to hit the SNATCH!

P on the set-up...

...and a little warm up?

(what do those 'skins' do anyway?)

W.O.D. 12.10.10

Strength:

Snatch

5-3-2-1-1-1

Cash Out:

timed 2000m Row

Quote:

If you don't have time to do it right you must have time to do it over.

-Author Unknown

Results:
Duunkey 80, 8:31
Kelly W form, 9:35
Sarah S form, 10:32
Mike S 75, 9:05.6
Kevin 150 form, 8:19
Meghann B 67, 9:00.9
Kathleen 55, 8:57.8
Jessica form, 9:22
Aimee -, 8:45
Nikki 110, -
Steph V. 90 form, 8:18
Plentus 125, 7:34
Brian R. 115, 8:06
Rob Ph 145, 7:22
Cline form, 7:52
Olan 135 form, 7:55
Dorothy 85, 8:18
Mel 78, 8:51
JZ 105, 8:22
WW form, 7:46
Snady 55, 10:44
Melinda 73, 8:35
Lindsey 63, 9:08
Kristin 65, 8:32
Miranda 90, 8:32
Peterson 115, 7:37
Kristen SB 65, 10:03
Liz 63, 8:42
Ironman 100, 6:52
Shawn 135, 7:49
Jay E 155, 8:08
Sheng Ching 55 (form), 9:14
Rob P 115, 7:32

Jerry up the rope

W.O.D. 12.9.10

4 Rounds for time of:

2 Rope Climbs

100 ft of weighted walking lunges (15#/35#-DB or KB)

10 Hang Power Cleans (95#/135#)

Watch/Read:

Sage B. raps about the clean!

Certification:

Click here to register for the Olympic Lifting Certification we are hosting with Coach B. - October 22nd/23rd, 2011.

Quote:

Motivation is when your dreams put on work clothes.

-Author Unknown

Results:
Rx
Todd 19:29
Kevin 21:56
Laura 22:17
Joe A 26:12
Aimee 17:21
Cate 17:06
Tim P. 12:34
Jerry 19:29

Scale:
C.C. 17:02 (63#)
Kathleen 19:23 (55#)
Howie 22:17 (95#)
Mike S 22:13 (53#)
Danny 22:09 (95#)
Karen 19:40 (65#)

W.O.D. 12.8.10

3 Rounds for time of:

15 Deadlift 70% of 1RM. Every fifth rep must be held at the top position for 15 seconds.

15 Push Press 40#/25# Dumbells or Kettlebells. Every fifth rep must be held overhead for 15 seconds.

15 Burpees. Every fifth rep must be held in the top of the push up position for 15 seconds.

Coaching Tips:

Scale load and movements to match your current fitness level. The purpose of the mid-set holds is not only to develop muscle unit recruitment, but also develop mental toughness. Holding onto the bar that extra 15 seconds will help overcome weakness in your grip and weakness in your mind. The same will hold true for all three exercises in the workout. Keep in mind that the workouts that we do aren't always only for immediate physical improvements but for future workouts as well.

(compare to 1.15.10)

Read:

Finish where you want to finish on CrossFit Lisbeth

100 Challenge:

Coach P. had a great idea! Who's in? Let's resurrect the 100 Challenge. Pick an exercise, start on day one with one of the exercise, day two complete two repetitions, day 3...3, day 4...4 and so on until day 100, when you complete 100 reps! Don't miss a day!! We will begin this challenge on January 1...If you make it to 100 the challenge will end on April 10th. Post to comments your thoughts.

Quote:

Seventy percent of success in life is showing up.

-Woody Allen