W.O.D. 2.1.11

Conditioning at CFKoP

Denise & JZ Snatch Balance

Sandy joins the Ass to Ankles club

Snatch Balance

With 60% of your 2RM Snatch Balance complete the following for time:
50 KB Swings
10 Snatch Balance
40 KB Swings
8 Snatch Balance
30 KB Swings
6 Snatch Balance
20 KB Swings
4 Snatch Balance
10 KB Swings
2 Snatch Balance

Guidelines, rules, and principles to live by are just words – unless you actually live by them. To be the trusted and respected leader whom others will want to follow, you must…practice what you preach.
-Eric Harvey

Roger: 45 (14:43)
Liz: 45 (14:23)
Melinda: 58 (16:03)
Sandy: 58 (14:35)
Dana: 53 (15:48)
Miranda: 85 (16:11)
Vincent: 55 (14:48)
Plentus: 95 (12:56)
JZ: 100 (16:28)
Denise: 50 (14:04)
Katie F: 50 (15:53)
Jessica S: 43 (12:01)
Aim: 93 (9:04)
Jason L: 155
Shoeless: 105 (18:14)
Melanie: 63 (14:47)
Olan: 95 (15:07)
Kevin: 95 (15:14)
Mike F: 115 (13:04)
Kathleen: 43 (13:08)
Danny: 135 (13:47)
Megs: 53 (10:40)
Kristen SB: ? (16:47)
Jeff Hi: 115 (16:30)
Nik: 93
WW: ? (14:48)
Dave: ? (21:50)
Sarah S: form
Chris T: 35
Kara: 35
Ditty: 53 (14:48)
Donkey: 65 (13:26)
Jerry: 65 (17:16 ROM)
Peterson: 95 (17:38)
Rob P: 95 (14:31)


The primal challenge is almost over!!!

Are you still going strong??

Please turn in your journals or compliance spreadsheet on Thursday February 3rd.

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

W.O.D. 1.31.11

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.

Community Note:
The record board is up, if you see a record up there you know you have broken, don't be ashamed to let a coach know and fix it!!

The Philadelphia Cow Share:
Click here to find out more information and let me know if you are interested. We could all share a grass fed cow!!! Post to comments.
Many people have arthritis and rheumatism; they get bum knees, a bum back. A lot of guys get a little pain in the toe or knee and then they won't exercise. Well gee, you have 640 muscles in your body. There may be a few exercises you can't do, but there are hundreds you can do!
-Jack LaLanne

Kara 199
Chris 197 (step ups)
Seth 281
Lindsey 201
Jim C 227
CC 195 (step ups)
Vinny 294
Tim G. 243
Patti 235 (step ups)
Steph V. 250
Gabe 227
Sara B. 261
Brian R. 245
Plentus 366
Nikki 293
Aimee 309
Megs 232
Olan 271
Rob Ph. 248
Dominic 342
Danny 330
Shoeless 227
Melinda 269
Mike T. 223
Denise 205
Jeff Hi 226
Todd 256
Mike F. 254
Jim B. 183
Miranda 260
Jerry 292
Kristen T. 258
Laura 340
Borden 208
Rob P. 311
Chris Bell 223
WW 223


Kim G. 168
Jessica 191
Fish 165 (ugly)
Dave M. 210
Donkey 258

Charles 220
Ken 197
Sheng-Ching 194
Karen 193
Kathleen 234
Gina 199
Rachael 185
Steve K 183 (65)
Pat 197 (65)
Pete T 184 (65)
Dianne 231 (35PP/45sdlhp)
Jenny 209 (25lbs 13" box)
Jen N 218

CrossFit KoP Mobility Class is BACK!

Learn how to develop effective mobility and flexibility strategies, improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.

Stiff muscles? Limited range of motion? Join Jeff on Mondays for 30 minutes AFTER the 4:30PM and 5:30PM classes for a Mobility Class. We’ll work on stretching, joint mobility, and using foam rollers, lacrosse balls and walls to help increase your range of motion and decrease pain. Each week the Mobility Class will focus on different sets of joints and movements. Classes are free for members and will be starting on Monday 2/7 and reoccur every Monday from 5:30 to 6:00PM and then 6:30 to 7:00PM.

Team CrossFit KoP

Congratulations to our amazing team. You all put forth a solid performance and withheld your range of motion to a "CrossFit Games" standard. Kudos to that!!

We accomplished what we set out to do - have a day of fun competition, community and camaraderie among athletes. There are few things more rewarding than seeing CrossFit athletes compete and push themselves to new levels.

Was anyone motivated by the performances on Saturday? Has the effort put forth by your fellow athletes given your the drive to train more and push yourself to a new level? If you want to compete and start training for Open Sectionals please contact Aimee.

Were you at the throw-down on Saturday? If so post to comments with your favorite memory!

The CF KoP community cheers Steph to a 500M Row victory!


W.O.D. 1.30.11

5 Rounds:
12 Shoulder Press (65#/95#)
12 Toes to Bar

Movement is a medicine for creating change in a person's physical, emotional, and mental states.
-Carol Welch

Joe A 13:37

Jason 12:05

Dorothy 11:25 (55#)
Joe G 14:20 (35#)
Lindsey 8:56 (45#)
Lisa C 13:12 (35/25)
Ellie 11:41 (45#)
Ben 12:04 (55#)
Chris B 14:04 (75#)
Jess C 17:53 (40#)
Cindy 12:33 (40#)
Cline 16:25 (55#)
Ditty 17:38 (53#)
Kristen SB 12:39 (43/33)
Sarah S. 12:03 (35/25)
Laura 10:38 (50#)


W.O.D. 1.29.11

Happy Birthday Laura!

"Widow Maker"
AMRAP in 15 minutes:
5 Burpees
10 Box Jumps (21"/25")
15 Double Unders

Community Event:
Today, we are hosting the CrossFit 215 Winter Throw-down against CF Inspire. Events kick off at 2PM, everyone is invited to watch and cheer on the athletes.

"Fitness starts between your ears!"
-Jack LaLanne

Liz: 8
Megs: 8
Nicole S: 3
Rachael: 5
Ditty: 7
Brie: 9
Joe A: 5
Kristin T: 7
Sara B: 9

Dianne: 7 (SU/17")
Ken: 6 (DUA/21")
Sandy: 9 (TJ/17")
Sheng-Ching: 5 (DUA/17")


W.O.D. 1.28.11


At 80% of your 1RM perform 3 cleans on the minute for 5 minutes.

"Exercise is king; nutrition is queen. Pull them together and you've got a kingdom."
-Jack LaLanne

Shawn 215 (PR)
Sandy 70 (PR)
Tim 185 (PR from floor)
Sharon 103 (PR)
Liz 83 (PR)
David M 185
Borden 185 (PR)
Sara B 125 (PR)
Jim B 165 (PR)
Conn 165
Rob P 195 (PR)
Charles 85
Sheng-Ching 105 (PR)
Lindsey 103
Meghann 115
Howard 125
Ellie 98
Mike S 103
Pat 145
Rachael 85 PR
Kristen 95 PR
Sarah S 70 PR
Kathleen 88 PR
Brian R 175
JZ 145
Gabe 135
Rob Ph 175
Jim C 195
Vincent 165
Jeff Hi 155
Ditty 110
Dorothy 110
Shawn 215 (PR)
Sandy 70 (PR)
Tim 185 (PR from floor)
Sharon 103 (PR)
Liz 83 (PR)
David M 185
Borden 185 (PR)
Sara B 125 (PR)
Jim B 165 (PR)
Conn 165
Rob P 195 (PR)
Charles 85
Sheng-Ching 105 (PR)


Who's in for the noon class today?

Or are you all still shoveling out?

I'm planning on being there, who's gonna join me?


W.O.D. 1.27.11

Brian R.
Steph V.
Warnek 97# KBS overhead

For time:
25 wall balls (14/20 lbs) to (9/10ft targets)
25 Pull ups
25 Sit ups
25 Push ups
25 KB swings (35/55#)
1000 m Row
25 KB Swings
25 Push ups
25 Sit ups
25 Pull ups
25 wall balls

Due to the Thunder Snow, we will be canceling the 6AM class on Thursday 1/27. In order to compensate for the inconveniences caused by the snow storms we will have an open gym from 5-7pm - FREE to all CFKoP members.

This Weekend:
CrossFit KoP is hosting the CF 215 Winter Affiliate throw-down on Saturday 1/29. The first bout is between CrossFit KoP and CrossFit Inspire. The activities will start at 2PM. Spectators are encouraged and welcome!! Please come cheer on your fellow athletes.

Like/Dislike by Chris Plentus

"No great thing is created suddenly."

Tim 16:44 (70KB) (Rx+)
Steph V. 23:14 (55#/RingRows)
Megs 22:36 (45#/GHD) (Rx+)
Ironman 19:15 (Rx)
Laura 19:17 (53#/GHD) (Rx+)
Brian R 21:58 (Rx)
Warnek 23:58 (97#) (Rx+)
Nikki 17:40 (10ft wallball) (Rx)
Kara 19:34 (35kbs/10#wb)
Olan 21:57 (70kbs#) Rx+
Steve K 18:36 (3rds 500m row 25 squats)

ATTENTION CrossFitters!

Since the roads are AWFUL, we are making the early call on cancelling this evenings classes (4:30/5:30 & 6:30PM). We are sorry for any inconvenience, but we have your safety and the safety of our coaches in mind. Please do your 100 or 200 burpees at home and post to comments.

"We don't need cars doing bumper burpees!"
-Coach P.

Our very own Steph V. on CrossFit Radio tonight at 9PM

Click here to read her essay!

Cate is planning on heading out in this winter wonderland to teach the Nooner. Will anyone be attending??? Please post to comments.


W.O.D. 1.26.11

100 Burpees for time


200 Burpees for time

"Error of opinion may be tolerated where reason is left free to combat it."
- Thomas Jefferson

Danny 14:58 (200)
Cate 15:12 (200)
Ellie 9:16 (100), 19:34 (200)
Meghann 11:44 (100)
Kristin T 10:05 (100), 20:54 (200)
Pat 12:55 (100)
Kim G 11:36 (100)
Donkey 8:56 (100)


To commemorate Jack LaLanne, here's a few things he did!!!

1954 Age 40: Swam the length of the San Francisco Golden Gate Bridge underwater with 140 pounds of equipment, including two air tanks an undisputed world record.

1955 Age 41: Swam, handcuffed, from Alcatraz to Fishermans Wharf in San Francisco, CA.

1956 Age 42: Set a world record of 1,033 pushups in 23 minutes on You Asked for It, a TV Show with Art Baker.

1957 Age 43: Swam the treacherous Golden Gate Channel, towing a 2,500-pound cabin cruiser. This involved fighting the cold, swift ocean currents that made the 1 mile swim a 6 ½ mile test of strength and endurance.

1958 Age 44: Maneuvered a paddle-board 30 miles, 9½ hours non-stop from Farallon Islands to the San Francisco shore.

1959 Age 45: Completed 1,000 push-ups and 1,000 chin-ups in 1 hours and 22 minutes. The Jack LaLanne Show goes nationwide

1974 Age 60: Swam from Alcatraz Island to Fishermans Wharf, for a second time handcuffed, shackled and towing a 1,000-pound boat.

1975 Age 61: Swam the length of the Golden Gate Bridge, underwater, for a second time handcuffed, shackled and towing a 1,000-pound boat.

1976 Age 62: Swam 1 mile in Long Beach Harbor, handcuffed, shackled and towing 13 boats (representing the 13 original colonies) containing 76 people.

1979 Age 65: Towed 65 boats filled with 6,500-pounds of Louisiana Pacific wood pulp while handcuffed and shackled in Lake Ashinoko, near Tokyo, Japan.

1980 Age 66: Towed 10 boats in North Miami, Florida filled with 77 people for over a mile in less than 1 hour.

1984 Age 70: Handcuffed, shackled and fighting strong winds and currents, towed 70 boats with 70 people from the Queens Way Bridge in the Long Beach Harbor to the Queen Mary, 1 ½ miles.

W.O.D. 1.25.11

Liquid Cocaine
5 Rounds for time of:
5 Clean and Jerks (105#/155#)
10 Chest to Bar Pull-ups

New for Sale:
We purchased some of Steve's latest treats (from Steve's Club/Steve's Original) to sell at the box. We have 15 Paleo Krunch bars for sale at $3.50 and 15 Grass Fed Paleo Stix $6.50. These are great snacks to get you through the work day! Limited Supply- get 'em while they are hot. (or cold)- both are being stored in the fridge. Find a coach at the box to help you with the purchase!

If you haven't heard of Steve's Club - click here for more detailed information. Steve does some pretty amazing things to change the lives of these kids! We will be hosting the Beat the Streets Fundraiser again this year on April 16th!

Coaches Note:
Chest to bar means exactly that...your chest touches the bar. Similar to a wall ball needing to touch the wall, your chest (between collar bones and nipples) needs to touch the bar every rep. If you are being strict, you can be flying high but if your chest does not touch, you are not doing the workout as prescribed.

At a recent certification at our box, Heather Bergeron completed this workout in 6 minutes and change. We would recommend trying to finish this workout in less than 15 minutes.

"You can't wait for inspiration. You have to go after it with a club."
-Jack London

Mike V: 6:20
Jason: 13:15
Olan: 12:54
Aimee: 9:14
Nikki: 8:27
Jim C: 13:19
Jen S: 16:10
Vinny: 10:56
P: 10:40
Jerry: 10:53
Rob P: 9:54
Danny: 9:15
Granny: 10:37
Bryan from State College: 8:11

Miranda: 14:48 (C2B)
Jay E: 10:36 (C2B)

Karin: 10:37 (55/Bk)
Jeff Hi: 13:04 (115/B+MF)
Todd: 11:16 (125/C2B)
Vincent: 14:19 (135/PU)
Kim G: 15:27 (75/G+MF)
Steph: 14:57 (105/PUA)
Jessica S: 14:10 (75/G)
Mike F: 10:57 (155/PU)
Dana: 13:25 (85/PU)
Melinduh: 11:41 (95/PUA)
Denise: 9:59 (55/G)
Katie F: 13:59 (45/G)
Howard: 14:50 (105/B+MF)
JZ: 12:03 (115/PU)
Dorothy: 14:41 (100/C2B)
Megs: 9:25 (75/PU)
Killer B(S): 10:24 (75/MF)
Seth: 11:43 (135/C2B)
Mel: 11:04 (85/PU)
Jeff: 11:45 (135/DC)
JB: 8:33 (75/?)
Kathleen: 8:05 (65/B)
Lisa C: 9:12 (45/Bk)
Gina: 11:47 (55/G)
Sarah S: 9:53 (45/B)
WW: 13:59 (105/G)
Sarah J: 9:32 (45/J)
Kara: 9:41 (53/?)
Brie: 7:21 (53/G)
Chris T: 10:15 (75/?)
Rebekah: 9:02 (65/G)
Steve K: 12:40 (75/?)
Rakia: 10:15 (10/?)
Jason B: 11:47 (155)
Ditty: 14:28 (75/bl c2b)
Kristen T: 10:34 (75/gr)
Charles: 15:47 (63/DC)
Paul F: 12:07 (115/DC)
Rachael: 11:41 (58/gr)
Chris from Pitt: 12:07 DC
Jen N: 10:40 (55/bk)
Julie: 6:20 (25/bk)
Sheng Ching: 12:18 ?
Liz: 12:48 (75/bl c2b)
Peterson: 11:30 (135/dc)


W.O.D. 1.24.11

Math may not be the subject of choice for our young lifters, but they sure do work hard trying to perfect the deadlift!


This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.

Happy Birthday to Katie and Sandy!

"Nothing arouses ambition so much as the trumpet clang of another's fame."
-Baltasar Gracian

Kimberly 235 (pr)
Dianne 200 (pr)
Kara 205 (pr)
Chris 185
Karin 180 (pr)
Brie 180 (pr)
Ben 235 (pr)
WW 325(pr)
CC 175
Kathleen 165
Jim C. 395
Rob Ph 395 (pr)
Nikki 245 (hybrid recovery)
Jackie 215 (pr)
Karen 200
Tim H 335
Pat 255 (pr)
Gabe 250 (pr)
Jen N 190
Granny 230
Miranda 275
Conn 365 (PR)
Cline 305 (PR)
Bordon 365 (PR)
Kristin T 210
Charles 245 (PR)
Melinda 290
Sam B 315
Sharon 255
Rob Pl Form
Pooch 265
Mike S 230
Paul F 265
Darlene 183
Brittany 83
Denise 185 (PR)
JZ 305
Ditty 202.5 (PR)
Jeff Hi 285
Tim G 295
Jerry 385 (PR)
Olan 365 (PR)
Seth 275
Peterson 385
Kim G 195
Flounder 335 (PR)
Vinny 405 (PR)
Melanie 215


W.O.D. 1.23.11

For time complete:

12 Reps, Snatch (75/115)
24 Pistols (one legged squats, (12R/12L)
9 Reps, Snatch
18 Pistols (one legged squats, (9R/9L)
6 Reps, Snatch
12 Pistols (one legged squats, (6R/6L)
3 Reps, Snatch

Coaching Notes:
The snatch will be full squat. The prescribed weight is 75 for ladies and 115 for men, if this weight is more than 75% of your 1RM you should consider scaling the weight and put the emphasis on full Range of Motion and form.

"When you are following your energy and doing what you want all the time, the distinction between work and play dissolves."
-Shakti Gawain


W.O.D. 1.22.11

1 RM Bench Press


4 Rounds for time of:

10 Barbell Floor Press 95#/65#

20 Floor Windshield Wipers (R+L=1 rep)

Coaching Notes:
Floor press is a bench press without a bench. Elbows/Triceps touch the floor at the bottom position, then press out to full arm extension at the top. From there (when you complete 10 reps), hold that position while you sweep your feet, together, from one plate at the end of the barbell, to the other plate on the other side of the bar. Muscular endurance will be tested as the sets increase. Make sure elbows touch on the floor press and feet touch the weights during the windshield wipers.

"The reward of having a thing well done is to have done it."
-Ralph Waldo Emerson

Aim: 130 (7:54 Rx)
Mel: 105 (10:00 Rx)
Joe A: 275 (8:42 Rx)
Cindy: 87 (11:10 @ 35)
Laura: 85 (14:20 Rx)
Liz: 100 (11:20 @ 63)
Ben: 125 (12:49 @ 65)
Dave: 245 (13:10 Rx)
Mike F: 285 (7:54 Rx)
Jay E: 305 (7:07 DC)
Seth: 175 (14:37 Rx)
Tim P: 200 (6:02 Rx)
Shawn: 245 (7:05 Rx)
Sandy: 70 (9:40 @ 40)
Bekah: 85 (9:08 @ 45)
Dorothy: 120 (7:41 @ 63)
Jeff: 165 (5:47 @ 95)
Jeff Hi: 185 (6:21 Rx)
Ken: 125 (9:26 @ 65)
Nicole M: 55 (9:25 @ 30)
Jason: 215


W.O.D. 1.21.11

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.

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#).


Survey Says by Chris Plentus
Fructose-The not so innocent sugar by Laura Pappas

Does anybody really think that they didn't get what they had because they didn't have the talent or the strength or the endurance or the commitment?
-Nelson Mandela

Mike V 353 (25lb med ball)

Todd: 246
Jay E: 250
Steph V 250
Kevin Y 267
Olan 275
Dorothy 299
Shawn 268
Karen L 164
Jim C 246
Shoeless 270
Vinny 268
Sharon 198
Seth 219
Kathleen 276
Jen S 253
Miranda 280
Peterson 264
Jerry 303
Sam B 287
Kristin T 263
Borden 245
Chris B 244
Rob P 318
Nicole S 222
Grans 346

Kim G: 214 (53#)
WW 263 (75#)
Gabe 254 (85#)
Ditty 210 (63#)
Sarah J 190 (45#/10 lb med ball)
Lisa 188 (35#/10 lb med ball)
Dianne (35/14) 262
Sarah (45) 296
JB (75) 238
Rakia (53) 184
Sara B 274 (55#)
Jess S 282 (45/10)
Jim B 212 (75/14)
Denise 244 (45/14)
Karin 256 (45/10)
Liz 253 (55/14)
Vivian 305 (35/14)
Julie Ca 202 (35/8)
Sandy 325 (45/14)
Sheng-Ching 218 (53/12)
Tobin 261 (75/20)
Charles 346 (65/14)

100 Pound PR

before CrossFit

after CrossFit

It's time to celebrate with Steph V- she hit a new 100 # PR!

If you come to CF KoP you have probably, without question, met Steph. Her vibrant energy and enthusiasm is hard to miss. She recently shared some exciting new with me - since her start at CFKoP she has lost over 100 pounds! Yep, that's like losing an entire person - this is an amazing accomplishment and I told her we should celebrate it on the blog. She wrote this little message to accommodate our celebration.

This month I hit a 100# PR. Not by adding bumpers to a barbell but by losing weight off of my body. I have the healthiest and fittest body of my life. I weigh less than I did in middle school. I am no longer limited in what clothes I can wear, what chairs I can sit in or what activities I can physically do. There are many factors that have contributed to this PR, including major internal shifts and a dramatic change in what I eat. However this PR would not have been possible without Crossfit and the community at CrossFit King of Prussia.

I am happy to celebrate this accomplishment with each and every one of you. But I have one request that you celebrate with me, not for pounds that I have lost but instead celebrate the many things I have gained.

I have gained the knowledge that I am strong. Not only in what I can dead lift but in my ability to accept the suck, to survive what is difficult, and to get through the hard stuff one step (or rep) at a time.

I have gained amazing people into my life. The CrossFit deck is stacked with some of the most intelligent, compassionate & wise people I have ever known. I would have never thought I’d find those people in a gym, but I did.

I have gained a laundry list of physical skills I could not previously do. 21 inch Box jumps, pushups, strung double unders, full depth squats, running without walking, kipping pull ups with the mental floss…to name a few.

I have gained the confidence to enter into competitions. In the past I made every effort to avoid people paying attention to my body. I would have never put it on display. The competitions I have taken part in have been the scariest things I have ever done, but the most rewarding. I love that fear now and what it feels like to move through it. I never played a sport, until now. Crossfit is my sport.

I have gained a love for intensity. I didn’t realize until my first week of CrossFit but I thrive on intensity. To those who know me well, that probably comes to no surprise. I just never realized that part of my personality applied to my body. I could never, ever go back to working out without it.

I have gained a spiritual practice. MetCons are moving meditations for me. In the middle of the WOD, there is nowhere to be but where I am. I can no longer think, my mind is blank, I am completely and totally where I am. It practices in being present. Practice for the rest of my life.

I have gained joy in movement. When I started Crossfit I was looking for a place to workout that could help me embrace movement for its own sake rather as something I “had to do” to be healthy. I wanted to experience being present to my body as I moved. I wanted to experience joy in movement. I got what I wanted, in ways I never could have imagined.

I have gained a life’s purpose. I have always known that I wanted to help people. However I didn’t always know exactly how. CrossFit has connected me with my body, which was a missing link through the rest of my life. When that connection was established it was like a puzzle piece fitting into place that opened up my world. I now know I want to help other people bridge the gaps between their mind, body and spirits.

I have gained a community. I am a part of a community that believes in me, that supports me in my challenges and my victories. I am part of a community that welcomes all people and works extra hard to support those with the greatest challenges. I am part of a community with knowledgeable, talented and caring leaders (all of our coaches) at its helm.

So you can see; I have gained much more than I have lost. Each and every one of you are a part of that. For that I am forever grateful.

P.S. A special thanks to the first person I ever looked up to. She knows my story better than anyone else, about what I have overcome, about how different my life is now than it used to be. She told me about CrossFit and assured me that I could do it. I believed her and I’m glad that I did. Love you Jesher (aka Granny).

October 2009

October 2010


W.O.D. 1.20.11

"A party with a few ladies"

400M Run or 500M Row
21 Kettlebell Swings (35#/55#)
12 Pull-ups
15 Clean and jerks (95#/135#)
30 Box Jumps (21"/25")
30 Wallballs (14#/20#) (9ft/10ft)
50 Double Unders
50 Sit-ups


Community Reminder:
Today, Thursday, 1/20 at 6:30PM will be a Primal Challenge Q & A with Laura Pappas and your CrossFit Coaches. Bring all of your questions, comments and concerns along with you!

"The great thing in the world is not so much where we stand, as in what direction we are moving."
- Oliver Wendell Holmes


Laura: 14:17 (45#kbs/row)
Grans 13:58 (45#kbs/GHD)
Olan 19:23 (ghd)

Tim G: 20:13 (row)
Cate 14:32
Dominic 12:28
Danny 11:53
Dorothy 16:06

Howard: 21:21 (85/45/SU/row)
Kim G: 24:43 (75/17"/row)
Ellie: 21:11 (75/row)
Megs: 19:01 (75/row)
Mike S: 25:47 (75/35/20"/row)
Todd: 17:53 (115/row)
Pat: 20:53 (75/SU/row)
Brie 14:29 (45)
Katie 20:24 (55)
Bekah 16:20 (75)
Steve ? (65)
Chris T. 20:34 (55)
Kara 16:53 (53)
Sharon 21:45 (75)


W.O.D. 1.19.11

Forward rollin rollin rollin...

Sara B gets up!

CrossFit Kids at heart

Jim B. straight leg Good Morning, JZ bent leg Good Morning

Good Morning
Work Heavy singles to get to your 1RM


Turkish Get up*

*try to utilize the barbell to complete the TGU's

Reverse Hyper
At 25% or 50% of you Back Squat 1RM depending on level and ability complete 3 sets of 20 reps on the Reverse Hyper.

Community Note:
We are in the process of creating a record/leader board on the side wall, please make sure your numbers on the BIG white walls are up to date. Thank you!

Click here to get the recipes from the 2nd Annual Paleo Party

"Beginning is easy; continuing is hard."
-Japanese proverb

From Steph V. - Our Community Events Director:

I'm willing to take on organizing KOP teams for this years metro dash (it's much different this year). There are teams of 4 but we can register multiple teams in the same heat. In order to get organized I will need people to start by emailing me to say they want to do it and weather they want to register in an elite group or regular groups. Cost will be $40 each.

Date: Saturday, April 30, 2011 Campbells Field- Camden, NJ

Website: http://www.metrodash.com/pa-nj/

Steph's Email: stephanie@radicalhateloss.com
Winter Weather Schedule Change

We will be cancelling the 9:30 AM class and will replace it with 12:00 Noon today. Sorry for any inconvenience, we hope to see you at the "Nooner"! Evening classes will run as scheduled.


P. Lentus @ 185#

Vincent Vincent!!!
Danny and Denise - synchronized Burpees
(please enlarge this Photo and check out Katie's amazement at Denise's Burpees?!?!)
Jess S. overhead with the old school rack!

Miranda off the rack

W.O.D. 1.18.11

5 rounds for time of:
185 lbs from shoulder to overhead anyhow, 5 reps (ladies 120lbs)
10 Burpees

Community Reminders:
This Thursday 1/20 at 6:30PM will be a Primal Challenge Q & A with Laura Pappas and your CrossFit Coaches. Bring all of your questions, comments and concerns along with you!

With the pending winter weather, we aren't sure what to expect for the 9:30AM class. Please check back on the blog in the morning. We will then update you as to if the wintry mix will cause us to cancel the 9:30AM class.

The Paleo Table: Making a weeks worth of meals in advance

“We’re forging elite fitness but we’re filtering for character.” – Coach Greg Glassman

"I can’t say it more clearly than Coach. If you’re CrossFitting and you’re cheating your reps or your time, you’re not CrossFitting — you’re just exercising." To read more words by Lisbeth click here.

Rx Results:
Sam B. 13:11
Rob P. 18:43
Kevin 14:45
Cate 8:00
Aimee 10:39
Nikki 8:56
Plentus 14:22
Danny 6:50
Chris S. 9:00

Ryan 12:53 (155)
Cindy 10:37 (45)
Jeff 8:54 (135)
Nicole S. 7:30 (85)
Kristin T. 7:50 (85)
Peterson 12:13 (155)
Jason B. 15:54 (155)
Charles 10:53 (75)
Paul F. 7:35 (115)
Todd 6:59 (95)
Steph V 10:43 (120/95)
Kara 10:25 (65)
Chris T. 10:51 (65)
Jen S. 10:26 (105)
Karen 11:06 (85)
Steve K. 11:26 (65)
Sarah S. 7:42 (45)
WW 16:38 (125)
Olan 15:44 (175)
Kathleen 11:50 (68)
Gina 13:15 (73/68)
Megs 10:13 (95)
JB 9:19 (95)
Jess S. 10:57 (58)
Denise 9:27 (63)
Katie 9:46 (53)
Howard 7:52 (115)
Karin 10:10 (53)
Mike F. 9:43 (165)
Seth 12:46 (155)
Vincent 9:42 (135)
Gary 14:20 (135/115)
Sharon 10:28 (75)
Shawn 12:29 (165)
Miranda 9:49 (110)
Melinda 10:02 (110)



W.O.D. 1.17.11


Weight for the Thruster is 65#=Ladies, 95#=Men
Pull-up- Chin MUST be above the bar

Teams of 4 will complete the following:
200 Barbell Thrusters
200 Pull-ups

50 Thrusters for each person on the team
50 Pull-ups for each person on the team

Each individual must contribute to the total, but does not have to complete exactly 50 per person.

The team will hold the bar and a "human rack" will be created for each team mate to use.

The bar for the Thruster cannot touch the ground, if it does a penalty (of 50 Thrusters) will be assessed.

The weight for the team will be determined by a weight that everyone on the team is capable of and can complete full Range of Motion (ROM) with.

(compare to 3.20.10)

Fish Tacos

"Forget the past and live the present hour."
-Sarah Knowles Bolton

Rakia,Steve K 12:23 (100 reps)
Lindsey, Pat, Peterson, Chris T. 19:04 (55#)
(TLC) Ditty, Megs, Kristen SB, Dorothy 21:33 (53#)
(JZ & the Ladies) JZ, Karen, Jen N, Donkey 18:05 (45#)
(D-TOP) Danny, Plentus, Olan, Tim P. 13:19 (Rx)
(Masters) Jerry, Brian R, Rob Ph, Shawn 14:30 (95#)
(Cloud 9) WW, Ironman, Tim G., Seth 22:38 (95#)
Vinny, Vincent, Shoeless, Mike T. 19:06 (Rx)
Kathleen, Denise, Melinda, Melanie, Sara B, 24:09 (53#)
Borden, Conn, Rob, Paul F 16:03 (Rx)
Laura, Miranda, Sharon, Cline 20:21 (65#)
Rachel, Darlene, Brittany, Maura 20:50 (45/15#)



Congratulations to Nikki and Steph who placed 3rd at the Winter Hybrid Partner Challenge

W.O.D. 1.16.11

5 Rounds for time of:
1 Rope Climb
1 Bridge Run

Coaches Notes:
If a substitute is necessary, sub 3 rope pulls from the floor for one rope climb. The run starts from the CFKoP side door, head right around the building and run to the end of the bridge (and back of course).

"In giving advice, seek to help, not please, your friend."


Bold Kimberly, Kristin, Ben & Ryan - Virtual Shoveling!

Ken shoveling while Jeff Hi. takes flight

W.O.D. 1.15.11

Virtual Shoveling
30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Box Jumps (21"/25")

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 21"/25".

7 things I learned at the Practical Paleo Nutrition Seminar by Larry Palazzolo a devout CrossFitter and proponent of primal eating.

"Happiness is found in doing, not merely possessing."
-Napoleon Hill

Rx Results:
Justin 21:15
Ryan 17:54
Todd 22:29
Mike F. 22:07

Scale Results:
name/time/total shovel weight/box
Jeff H 19:49 55#/25"
Jeff Hi 21:50 55#/25"
Jen N 23:32 25#/17"
Ken 22:32 55#/21"
Tim G 19:48 70#/25"
JB 19:51 55#/21"
Kristin T. 14:19 43#/21"
Mel 14:56 43#/21"
Mimi 15:29 25#/13"
Kimberly 15:33 25#/13"
Viv 18:58 35#/17"
Ben 21:31 55#/25"
Karen 18:40 25#/17"
WW 21:41 60#/25"
Joe A. DNF


W.O.D. 1.14.10

Work with a partner to complete each exercise before moving on to the next

60 Wall Balls (14/20lbs)
60 Ground-to-Overhead (65/95#)
60 KB Swings (55/70#)
60 Overhead Squats (65/95#)
60 Burpees
60 Ground-to-Shoulder (65/95#)

From the Oregon/Idaho 2010 Sectionals, WOD #3

Community Note:
Good Luck to Nikki & Steph V. and John W. & Mike V, competing in the Hybrid Athletics Winter Partner Challenge.

"Are We Too Obsessed With Facebook?" from Mashable.

"What poison is to food, self-pity is to life."
-Oliver C. Wilson

Killer B's (Sara/Jim): 22:34 (scale)
Gabe/Rob Ph 20:10 (scale)
Brian R/WW 24:18 (scale)
Olan/Borden/Vinny 25:26 (scale)
Sarah J/Tracey 20:02 (scale)
Aimee/Nicole S 18:48 (scale)
Killer Pappi 17:18 (Rx)
Mel/Kathleen 24:43 (scale)
Jay E/Mike S 21:13 (scale)
Meghann/Kristin T/Kim G 31:46 (scale)
Pat/Joe 26:00 (scale)
Howard/Jeff Hi 25:34 (75# bar, 35# kb)
Ironman/Jen N 21:45 (Jen - 10# WB, 35# and 15# bar, 26.5kb)
Melinda/Liz 23:20 (Rx / 55# bar, 45kb)
Plentus/Shawn 21:55 (Rx)
Rob/Jerry 25:36 (Rx / DC - 10 OHS at 75)
Chris B/Sam B 23:18 (Rx / OHS @ 75#)
Shoeless/Sheng-Ching 23:48 (75# bar / 12# WB, 55# bar, 35# KB)
Pooch/Julie 30:42 (75# bar, 35# kb / 15# bar, 18# kb)
Charles/Cline 29:58 (15#WB, 55#bar, 53#kb / 15#WB, 65#bar, 55/35#KB)
Ditty/Kristen SB 29:28 (55#bar, 35#kb)


Jason with 225# Overhead

W.O.D. 1.13.11

Overhead Squat


AMRAP in 12 minutes:
1 Snatch @ 70% of your 1RM OHS
2 Overhead Squats @ 70% of your 1RM OHS
3 Box Jumps (25"/29")
4 KettleBell Swings (55#/70#)
5 Burpees

Community Reminder:
The Paleo Pot-luck Party is this Friday at 7:30/8:00PM at Donkey's house. Bring a dish and the corresponding recipe to share, along with your appetite. Directions/address are available at the box.

Mikko Salo on doing 1000 burpees - video [wmv] [mov]

If you would hit the mark, you must aim a little above it."
-Henry Wadsworth Longfellow

(Snatch/KBS/Box Jump)
Meghann 110 (7 @ 65#/35#/21")
Jay E 245 (5 @ 135#/25")
Howard 105 (6 @ 75#/55#)
Kim G 70 (5? @ 53#/35#/17")
Ellie 75 (5? @ 55#/45#)
Tim G 155 (6 @ 110#)
Todd 45 form (7 @ 45#)
Olan 135 (7 @ 85#/33")
Chris T 90 (6 @ 65#/21")
Rakia 35 form (5 @ 15#/18#/9")
Sharon 25 form (DNF)
Kara 35 form (7 @ 35#/35#/21")
Jason 225 (5 @ 135#)

Get to know your fellow CFKoP CrossFitters
(...by posting your responses to comments)

1. How long have you been CrossFit?

2. How long did it take you to get hooked on it?

3. How has CrossFit impacted your life outside of CFKoP?

4. Do you ever get discouraged or burnt out? How do you overcome it?

5. What future CrossFit goals have you set for yourself?

6. What was your first impression of CrossFit?

7. How has your impression of it changed over time?

8. What is your favorite benchmark lady WOD?


Happy Birthday Coach Tim!
(and your 5 cameras!)

W.O.D. 1.12.11
5 Rounds for time of:
5 Wall Climbs
10 Toes to Bar
15 Vertical Jumps

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. The vertical jump is simply jumping as high as you can and touching a spot on the wall...can you get the same spot every time?

Today Classes:
Our 6AM class will be canceled due to the pending storm. We apologize for any inconvenience but we have your safety in mind. As of now (unless we get a huge amount of snow) the remainder of the days classes will be as scheduled (12Noon, 4:30PM, 5:30PM & 6:30PM - are all on).

Pre and Post workout foods by Laura Pappas

"The limits of the possible can only be defined by going beyond them into the impossible"
-Arthur C. Clarke

Before the wall climb...

...after the wall climb
Shoeless in the SNOW!

CrossFit Class Cancellation

Due to the pending storm and in order to insure the safety of the athletes and coaches we will be canceling tonights CrossFit Lite class at 7:30PM and tomorrow's 6AM class.