Birthday:
Happy Birthday Steph V - Congratulations on all of your successes.
Strength
Banded Box Squats
2-2-2-2-2
and
Banded Deadlifts (12x2)
Video:
"Breath and Fire" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]
Mobility Monday (5:30 & 6:30 PM):
Basics for the Back: Today we'll work on getting the kinks out of our backs. We'll cover stretches as well as using the foam roller and balls to deal with tight muscles and to increase thoracic spine flexibility as well as some strategies for preventive maintenance.
Quote:
"Courage is the discovery that you may not win, and trying when you know you can lose"
--Tom Krause (1934)
Results:
Lindsey 133/93
Chris T. 133/93
Rob Ph: 145, 205 Blue
Catherine- Blue Knot 65/95 Black
Jay E: 300 Box/ 275 DL Green
Miranda: 155 MF/ 145MF
Megs: Blue Knot 65/125 Black
Kevin: 135Box/205 Dead Blue
Gabe 105 Box/ 125 Dead Floss
Kathleen 93/96 Blue Floss
Roman 145/165 MF
Ben 95/105 Floss
Chris S 225 Box 75 DL Green
Christine 93/63 Blue Floss
Nikki 135 Blue Knot/ 145 MF
Mike T 95 Box/155 DL Green
Nina 155 MF DL/165 MF Box
JZ: 185 Blue/135 Blue
Tim P: Form
LP: 75 Green/95 Blue
Melina: 125/ 95 Blue
Kille B: 145 MF/ 95 Blue
Karin: 103MF/ 113MF
Jes S: 103MF/ 113MF
Chuck: 205MF/ 165DL
Vincent: 205MF/ 165DL
Shoeless: 205MF/165DLMF
Eric 145MF/ 175 Green
Tim H 145MF/95 Green
Rob Pl: 185 Blk/135 Blk
Sharon 135 Blue/95 Blue
Roger 145 Thin Blk Sq DL
Kristin T: 115 Blue/95 Blue
Charles 65 Blue/ 95 Blue
Cline: 145 Thin Blk Sq Dl
Jerry: 185 Blk/135 Blk
Tony: 215 Bx/185 Dl
Jon 165Bx/185 Dl Green
Banded Box Squats
2-2-2-2-2
and
Banded Deadlifts (12x2)
Video:
"Breath and Fire" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]
Mobility Monday (5:30 & 6:30 PM):
Basics for the Back: Today we'll work on getting the kinks out of our backs. We'll cover stretches as well as using the foam roller and balls to deal with tight muscles and to increase thoracic spine flexibility as well as some strategies for preventive maintenance.
Quote:
"Courage is the discovery that you may not win, and trying when you know you can lose"
--Tom Krause (1934)
Results:
Lindsey 133/93
Chris T. 133/93
Rob Ph: 145, 205 Blue
Catherine- Blue Knot 65/95 Black
Jay E: 300 Box/ 275 DL Green
Miranda: 155 MF/ 145MF
Megs: Blue Knot 65/125 Black
Kevin: 135Box/205 Dead Blue
Gabe 105 Box/ 125 Dead Floss
Kathleen 93/96 Blue Floss
Roman 145/165 MF
Ben 95/105 Floss
Chris S 225 Box 75 DL Green
Christine 93/63 Blue Floss
Nikki 135 Blue Knot/ 145 MF
Mike T 95 Box/155 DL Green
Nina 155 MF DL/165 MF Box
JZ: 185 Blue/135 Blue
Tim P: Form
LP: 75 Green/95 Blue
Melina: 125/ 95 Blue
Kille B: 145 MF/ 95 Blue
Karin: 103MF/ 113MF
Jes S: 103MF/ 113MF
Chuck: 205MF/ 165DL
Vincent: 205MF/ 165DL
Shoeless: 205MF/165DLMF
Eric 145MF/ 175 Green
Tim H 145MF/95 Green
Rob Pl: 185 Blk/135 Blk
Sharon 135 Blue/95 Blue
Roger 145 Thin Blk Sq DL
Kristin T: 115 Blue/95 Blue
Charles 65 Blue/ 95 Blue
Cline: 145 Thin Blk Sq Dl
Jerry: 185 Blk/135 Blk
Tony: 215 Bx/185 Dl
Jon 165Bx/185 Dl Green
31 comments:
Happy Birthday Steph!!!!!
Happy birthday Steph!!! Have a great day:)))
Happy Birthday Steph!
Happy birthday steph!
Happy birthday partner! Thanks for being an inspiration for all of us - I'm so happy to call you my friend!
Have a great B-Day, Steph...Mom
happy birthday Steph, I wonder what your next epiphany will be...
It’s not too late!!! We wanted to let you know that the CrossFit Games Open Sectionals have been extended by one week. This is good news for you as it means you can still join the team. CrossFit King of Prussia currently has 30 team members! This is an outstanding level of participation but there is no reason we cannot have more. I think our goal, as a gym, should be at least 50! Some of you may be hesitant to join but you should not be at all. EVERYONE is welcome to join. Here are some fantastic reasons…
1) By competing in a competition like this, you will truly experience what intensity is during a workout (ask Karen!)
2) You can proudly say that you are a member of the current 52nd ranked team in the WORLD
3) You can find out where you stand compared to other people in the world…and this does not even account for all of those that were too scared to put their hat in the ring
4) You never know if we will use your score for a workout
5) Something to look forward to every week when a group of us do a specific workout that over 28,000 others are doing around the world…team building….team pride
6) A sense of accomplishment in doing something that not everyone can do
7) Even if you scale, you can keep track of your scores
So far, here are the team members….
Aimee, Jason, Nikki, Tim P, Plentus, Jeff, Cate, Laura, Jay E, Danny, Vinny, Jay E, Karen, John W, Kit, Mike V, Donkey, Steph V, Mike F, Kristen SB, Sam, Jen S, Olan, Shoeless, Kevin, Megs, Melinda, Miranda, Jerry and Dom.
If you have questions, just let me know. It only costs $10.00 to be a part of the team and ALL of you should want to do it!
happy birthday stephanie. you are an amazing athlete and a true inspiration to many people in the box. you look your fear right in the face and then overcome it. keep up the amazing work and never stop spreading your message.
Happy Birthday Steph!
Happy Birthday, Steph!
Happy Birthday Steph! Thanks for all of your help during workouts! You deserve the best. Have a great day!
hey, is the Tim P. running workshop at 6:30 pm tonight? or 7:30? thanks!
Steph. You are AWESOME. Love you!
Happy birthday Steph!!!
Happy Birthday, Steph! So happy for you and all of your success!
Happy Birthday Steph!
Happy Birthday Steph, thanks for sharing your passion for Crossfit with the world. I hope you have a great day too :)
Happy Birthday Steph, your an inspiration to us all.
Happy Birthday, Steph!!
Happy Birthday Steph!! Hope you have a great day.
Sam B.
The group that is working on their running form with me is meeting at 730 tonight. I will be coaching the 630 class so feel free to get your training done then as well.
Happy Bday Steph !
Happy Birthday, Steph! Thanks for always being such a great friend and great inspiration! You are one amazing woman!!!
4:30 Class
Rob Ph: 145, 205 Blue
Catherine- Blue Knot 65/95 Black
Jay E: 300 Box/ 275 DL Green
Miranda: 155 MF/ 145MF
Megs: Blue Knot 65/125 Black
Kevin: 135Box/205 Dead Blue
Gabe 105 Box/ 125 Dead Floss
Kathleen 93/96 Blue Floss
Roman 145/165 MF
Ben 95/105 Floss
Chris S 225 Box 75 DL Green
Christine 93/63 Blue Floss
Nikki 135 Blue Knot/ 145 MF
Mike T 95 Box/155 DL Green
Nina 155 MF DL/165 MF Box
5:30 Class
JZ: 185 Blue/135 Blue
Tim P: Form
LP: 75 Green/95 Blue
Melina: 125/ 95 Blue
Kille B: 145 MF/ 95 Blue
Karin: 103MF/ 113MF
Jes S: 103MF/ 113MF
Chuck: 205MF/ 165DL
Vincent: 205MF/ 165DL
Shoeless: 205MF/165DLMF
Eric 145MF/ 175 Green
Tim H 145MF/95 Green
Happy Birthday Steph! Here's to another year of "1sts!"
Happy Birthday, Steph!!
6:30 Class
Rob Pl: 185 Blk/135 Blk
Sharon 135 Blue/95 Blue
Roger 145 Thin Blk Sq DL
Kristin T: 115 Blue/95 Blue
Charles 65 Blue/ 95 Blue
Cline: 145 Thin Blk Sq Dl
Jerry: 185 Blk/135 Blk
Tony: 215 Bx/185 Dl
Jon 165Bx/185 Dl Green
thanks for all the birthday wishes...so glad to celebrate another birthday being a part of this amazing community!!
Happy birthday Steph!
Sorry my deadlift was 145 not 155.. Happy Belated Birthday Steph..Thanks for pushing me and critiquing my technique on Tuesday during the WOD :)
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