W.O.D. 6.1.11

Congratulations to the recently married Lindsey and "Peterson"

What do CrossFitters do at Weddings? Well of course... SQUAT!

50-40-30-20-10

Double Unders

Kettlebell Swings (35#/55#)

Sit-ups

Read:

Flawed Logic by C. Plentus

Quote:

“Logic is the beginning of wisdom, not the end”

-Leonard Nimoy

Results:
Nina 17:48 (SU/35/AM)
Kim G 20:37 (SU/26.5/AM)
Kristin T 20:38 (Rx AM)
Kara 21:01 (SU/26.5)
Meghann 23:33 (SU/26.5)
Howard 27:03 (SU/DUA/AM)
Jay E 27:28 (Rx AM)
Pat 27:57 (SU/AM)
megs 18:50 rx 3:40
karen 13:13 (no kbs) 3:12
melissa 21:28 (18, .5 situps) 4:05
tom h 24:19 (35, su) 4:38
kevin b. 21:23 (55/45, du attempts) 2:01
cc 20:46 (18) welcome back!!
rhonda 17:50 (18/25) 3:14
Graema 17:20 19.6/SU
Aislinn 18:00 19.6/SU
Andrea 18:49 26.5/18
Ashley 17:55 26.5
Plentus 27:37 70+VEST GHD
Olan 27:30 Rx
WW 24:03
Josh C 17:29
Josh S 18:56 35
Rob Ph 20:59 55/SU
Breanna 20:21 25KB
Jackie 25:07 26.5/SU
Steph V 25:02 Rx
Shawn T 23:10 Rx
Gabe 22:17 45DU Abmt
John G 24:34 53/SU
D 26:24 Rx
Katie F 22:35 26.5/SU
Laura 17:06 Rx
JEN! 17:48 Rx
Andrea 9:48 start@30 18/SU
Todd 23:23 Rx
Jeff 20:31 Rx
Sandy 23:32 26.5/SU
Tim 17:06 Rx

W.O.D. 5.31.11

DENISE- Congratulations on your Engagement!

Snatch
3-3-2-2-1-1-1

Community Events:
This weekend, Team CrossFit KoP will travel to Fairfax, Virginia to compete in the Mid-Atlantic Regionals. The team enters the competition ranked 11th and must climb to 3rd or higher to get an invite to the 2011 Games. It may seem like a lot but in the Southeast Division, teams came in ranked 10th and 18th, yet made the cut! Anything is possible...so wish them luck!

Quote:
"When faced with a challenge, look for a way, not a way out"
---David Weatherford

Results:
Kristin T 80
Kim G 73
Pat P 120
Mike S 78
Jay E 185
Jason - 155
Kevin - 165 PR
Brynsie - 95
BrianR - 125
Killa - 105
Kathleen - 55
Dorothy - 95.5
Travis - 100
Vin - 135
JP - 95
Liz - 63
JZ - 105
Melinda - 90
Mel - 75
Sandy - 55
Jess S - 53
Josh C - 135
Denise - 63
Howard - 105
Ciera 55
Tom H 115
Daniela 45
Chris t 75
Kara 75

W.O.D. 5.30.11

Now that's Primal!

CrossFit King of Prussia will be CLOSED today in observance of Memorial Day.

Are you ready to take on our Primal Challenge??

The Rules:
1. Go outside
2. Conduct a primal activity
3. Report back, post to comments and include a photo and/or description of your activity
4. CFKoP Coaches will judge the winner
5. Winner receives a FREE T-shirt from the CFKoP store

Whats Primal... you decide!

Quote:
"How important it is for us to recognize and celebrate our heroes and she-roes!"
~Maya Angelou

W.O.D. 5.29.11

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J

D.T.
For time complete five rounds of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Community Notes:
Reminder there will only be a 10AM class today and NO kids class. We are CLOSED Monday in observance of Memorial Day.

Quote:
And I'm proud to be an American,
where at least I know I'm free.
And I won't forget the men who died,
who gave that right to me.
~Lee Greenwood

Results:
Steph V 10:04 Rx
Danielle Sig 15:04 53#
Ken 13:06 65#
Charles 14:34 95#
Laura 20:19 100#
Donkey 20:04 Rx
Jerry 19:42 Rx
Melinduh 12:30 Rx
Sandy 14:22 53#
Cline 14:52 95#
Kit 11:51 Rx
Sheng-Ching 22:4393#
P 16:42 Rx

W.O.D. 5.28.11

"Murph"
for time complete:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*You can choose to do this solo or with a partner. You can partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it (10 pounds for ladies).

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.

Read:
"Navy SEAL honored with warship bearing his name" for Lieutenant Michael Murphy.

The Man Behind Murph by Brett

Community Reminders:
We will be having ONLY a 10AM class on Saturday and Sunday. CrossFit King of Prussia is CLOSED in observance of Memorial Day on Monday.

Birthday:
Happy Birthday Jess S!!!

Quote:
"Although no sculptured marble should rise to their memory, nor engraved stone bear record of their deeds, yet will their remembrance be as lasting as the land they honored."
~Daniel Webster

Results:
Armor Vinny: 46:56
Kristin T: 47:56 (MF/knees)
Howard: 58:35 (2 bands/some jump)
.5 Pooch: 29:15
Armor LP: 48:40
Armor Mel and Jeff: 26:29
Jess S: 36:14
Jay E: 62:35
Jessie and Danielle Sig: 38:40
.5 Mike S: 34:06
.5 Tori: 43:31
.5 Elyse: 30:07
Clay: 50:22
.5 Armor Cline: 35:03
Armor P: 41:48

W.O.D. 5.27.11

Jason on the top of the Wall at the Metro Dash and on the top of the world after his first muscle up on Tuesday! Thank you for all you do for our athletes, coaches, family and community (especially our Regionals Team). Another year stronger and healthier, thanks to CrossFit. Happy Birthday Jason - I'm proud of all your accomplishments!!


To kick off our HERO weekend properly and celebrate Jason's Birthday & his recent Muscle up and honor S01 (SEAL) Jason Dale Lewis who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007...we give you...


"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

*Scale to MU-transitions if necessary.

Birthdays:
Another big birthday wish to Kristen SB who shares this special day with Jason!

Congrats:
Next time you see Shawn, tell him congrats on his first FOUR muscle ups! It is in the air...who is next?

Quote:
“The quality, not the longevity, of one's life is what is important.”
-Martin Luther King Jr.

Results:
Mike S 21:10 MUT
Pat P 16:26 MUT
Meghann 15:50 MUT
Kathleen 16:38 MUT
Kristin T 13:38 MUT
Bekah 12:20 MUT
Olan 28:30 (27 MU/23 jumping)
Jeff 15:50 MUT
Megs 23:25 MUT
Tom H. 27:14 MUT
Daeen 23:34 MUT
Jen S. 32:23 jumping MU
Jeff Hi 29:07 MUT
Ben 23:03 MUT
Melissa D. 22:28 Dips/PU
Peterson 34;59 (3 MU/47 jumping)
Rhonda 18:31 Dips/PU
Danielle Sig 26:00 MUT
Rachael 24:19 MUT
Tim P. 22:19 Rx
JB 24:00 PU
Jason 26:39 (2 MU, 13 jump, 35 trans)
Sandy 17:04 BMUT
Brian R 21:50 BMUT
Rob Ph 17:51 MUT
JZ 19:34 jump
Melinda 18:53 BMUT
P 31:17 Rx
Steph V 20:02 BMUT
Travis 23:00 BMUT
Kate 12:50 BMUT
Shawn 19:40 (2 MU, 48 jump)
Clay 18:23 jump
JP 17:55 dip/pull
Todd 21:14 (14 MU, 36 jump)
Sam B: 21:32 Rx
Kristin SB Birthday Girl: 18:31 MUT
Miranda: 26:15 Dips/Pull Ups
Ditty: 21:13 MUT
Lizzy: 20:58 MUT
Rob P: 20:05 JMU
Sheng-Ching: 19:47 MUT

Photos:

Peterson, Olan & Jen on the MU

Welcome to Melissa - First class and check out that squat!

Pappas

Scaling the transition

W.O.D. 5.26.11

Lindsey & the ladies on Push-ups!

Jeff Hi.

Hermione-born to CrossFit

2 Rounds for total reps:

In 4 minutes
Run 400M
then in the remaining time complete Max rep Deadlifts 155/225#

rest one minute

In 4 minutes
Run 400M
then in the remaining time complete Max rep Push-ups

rest one minute

Quote:
"Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain."
~Author Unknown

Results:
Rx
Joe A 25/35, 8/26 Total 80
Cline 21/27, 16/20 =84
Nina 32/36, 24/30 =122
Jen S. 25/28, 12/21=86

Scale
Megs 10/29, 12/29 =80 (135/115)
Dianne 17/10, 5/15 =47 (115)
Bonnie -/10, 17/14=41 (65/85)
Sargent 27/31, 18/26= 102 (115)
Jeff Hi - 15/38, 10/30 = 93 (185)
Lindsey - 23/32, 12/26 = 93 (125)
Steph J - 16/16, 11/11 = 54 (35)
Keith B. 28/10, ouchie = 38 (155)
Chris T. 12/28, 10/24 = 79 (105)
Kara 23/24, 12/20 = 79 (115)
Sharon 22/18, 9/16 = 65 (95)

W.O.D. 5.25.11

Overhead Squat
3-3-3-3-3

then:
AMRAP in 5 minutes
3 OHS at 60% of your 3RM
10 Sit-ups (your choice- Regular, Butterfly, Ab-mat or GHD)


Video:
"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv] [mov]

TP Coaches Note:
This video shows Dr. Nicholas Romanov in a discussion with other Crossfitters, he is a sports scientist credited with developing and successfully implementing the Pose Method of running, or natural running, which you all should know how to do in order to properly use those slimline shoes everyone is wearing now. Basically gravity and its effects were discovered a long time ago, but nobody ever applied it to running. The truth is that now we discovered is that running actually is a skill, and there are physics and mechanics that should be included in running movement not just for efficiency, but for injury prevention as well. Comments by the 20 KOP athletes that have taken the running workshops over the past few months are welcomed!

Question:
Would you like to see a CrossFit Endurance class added to the schedule?

Quote:
“You cannot propel yourself forward by patting yourself on the back.”
-Pre

Results:
Meghann 110, 4 rds (65/GHD)
Melinda 115, 5 rds (70/GHD)
Jay E 225 (255x2), 7 rds (155/BFAM)
Nina 105, 5rds (65/GHD)
Kim G 75, 5 rds (45/BFAM)
Kristin T 100, 7 rds (65/BFAM)
Karen 105, 7 rounds @ 65 lbs
Dorothy 125 7@75
Bre 58x1 6@43
Tom H 105 5@75
JP 105 6@75
Kevin B 115 8@75
Rhonda - 35 / 8@15
Kathleen - 63 / 6@37.5 BFAB
KSB - 85 / 6@55
JZ - 135 / 7@80
TimG - 155 / 5@95 GHD
JackieH - 85 / 7@53 BFAB
BrianR - 155 / 8@95
Shoeless - 140 / 5red@85 GHD
JoshClay - 135 / 8@95
Plentus - 145 / 6@85 GHD
Miranda - 120 / 7@75 AB
Vinny - 165 / 7@100
Kate - 85form / 7@65 AB
Flounder - 105 / 7@65AB
Sandy - 60 / 5@35
TimH - 85 / 6@50
Pooch - 85 / 7@45
Erika - 65 / 6@35
Cline - 100 / 6@65
SamB - 145 / 9@90
JenN - 32.5 / 5@20

W.O.D. 5.24.11

Are you Ready for Burpees and Kettlebell Swings?

This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter.
Example:
Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS 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.

Select Kettlebell weight according to level and ability.

Community Reminders:
This Thursday at 6PM we are offering our FREE Specialty Clinic which includes:
Rowing
Rope Climbing
Wall Climbing

Modified Memorial Day schedule:
Saturday 10AM
Sunday 10AM
Monday CLOSED

Read:
What does Healthy Mean by L.Pappas

Quote:
"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work."
~Vince Lombardi

Results:
Kevin: 321 w/ 55#
Killa: 277 w/ 35#
Ben: 248 w/ 35#
Gabe: 272 w/ 45#
Rob Ph: 256 w/ 55#
Mike T: 320 w/ 35#
Vinny: 275 w/ 55#
Mel: 248 w/ 35#
JZ: 270 w/ 45#
Clay: 207 w/ 53#
John G: 252 w/ 53#
Steph V: 239 w/ 55#
Jeff: 247 w/ 53#
Jeff Hi: 303 w/ 45#
Denise: 214 w/ 35#
Andrea: 135 w/ 18#
Todd: 294 w/ 55#
Travis: 249 w/ 35#
Melinduh: 280 w/ 35#
Nina: 274 w/ 35#
Jay E: 220 w/ 55#
Howard: 269 w/ 45#
Kristin T: 314 w/ 35#
Kevin B: 269 w/ 45#
Keith: 266 w/ 35#
Olan: 322 w/ 53#
Jen S: 336 w/ 35#
Kristen S: 221 w/ 35#
Megs: 342 w/ 35#
Kim G: 242 w/ 35#
Kara: 219 w/ 35/25#
Chris T: 246 w/ 35#
Ditty: 241 w/ 35#
James ??? visiting from Hoboken
Justin K: 234 w/ 45#
Shawn: 263 w/ 55#
Shoeless: 219 w/ 55#
Sheng Ching: 220 w/ 35#
Rob P: 240 w/ 55#
Jess S: 199 w/ 35#
Peterbutt: 291 w/ 53#
Lisa Ch: 206 w/ 26#
Charles: 255 w/ 53#
Brittney: 161 w/ 18#

CrossFit King of Prussia will be CLOSED for Memorial Day Monday

...but we we will be having a Primal Challenge

The Rules:
1. Go outside
2. Conduct a Primal Activity
3. Report back, post to comments on 5.30.11 and include a photo and description of your activity
4. CFKoP Coaches will judge the winner
5. Winner receives a FREE T-shirt from the CFKoP store

W.O.D. 5.23.11

Welcome to our newest athletes Bonnie & Keith

Toes to bar - check!

Chris T. on the walking lunge!

For time complete:
20 Calorie Row
20 Burpees
20 Ground to Over Head 65#/95#
20 Toes to bar
200 Feet of overhead walking lunges 25#/45#
200M SPRINT!!!

Read:
"We've Been Fed a Pyramid Built of Processed Food Bricks" from Balanced Bites.

Mobility Monday:
Mobility for the desk-bound CrossFitter @ 5:30 & 6:30PM. We'll go over key problems associated with prolonged desk work, and strategies for dealing with them. Breathing, upper body alignment, and why your chair is limiting your squat will all be covered. Bring questions!

Memorial Day weekend Schedule:
We will run a consolidated schedule this weekend, on both Saturday and Sunday we will offer a 10AM class only. Keep your eyes open for some of your favorite Hero WOD's...they may just appear!

Quote:
"We don't receive wisdom; we must discover it for ourselves after a journey that no one can take for us or spare us."
- Marcel Proust

Results:

Tom S: 13:21 (Rx)

Josh S: 14:55 (75/35)

Kristin T: 13:23 (DC)

Karin: 15:26 (53,attempts,15)

Nina: 14:29 (attempts)
Killa - 12:30, Rx
Kevin - 10:50, Rx
Ditty - 15:05, Rx
Plentus - 9:30 (not beastly at all...), Rx
Bonnie - 17:40, (35,At,10)
Jeff - 14:36, Rx
Brynsie - 13:32, Rx
Tim P - 10:11, Rx
Megs - 12:42, Rx
Jackie - 15:00, (63, At, 15)
Jessie - 15:37, (35, At)
Fluffy - 14:22, (43, At)
BrianR - 11:22, Rx
StephV - 15:11, (Blue)
Kathleen - 16:26, (53, At)
SarahS - 12:50, (35, At, 15)
KSB - 15:21, (55)
MikeT - 10:17, Rx
Fab - 14:55, Rx
Keith - 16:48, 75#
Olan - 12:00, Rx
Tom H.- 16:29, 75#, 25# plate
Chris T. - 15:26, 65#
Kara - 15:10 65#, 15# plate
Nicole Mc - 15:30 35#
Jason 11:39, Rx
Melinda - 14:04, Dc
JZ - 13:13, 85
Miranda - 12:14, (50 thrust)
Patrick - 13:13, Rx
JenS - 11:14, Rx
Denise - 17:41, Rx
KateF - 14:49, (45,At,15)
Vincent - 14:20, Rx
Kurt - 12:26, Rx
TimH - 17:10, (At,25)
JenN - 14:26, (45,At,15)
StephJ - 14:30, (35,At,15)
Kate - 11:10, Rx
ChrisS - 12:32, Rx
Laura - 10:00, Rx
SamB - 10:36, 27vest
Charles - 15:46,65/25plate
Danielle - 12:31,45bar
Justin - 11:26,Rx
Travis - 16:04,DC
Peterson - 11:22,Rx
Erika - 15:15,10plate65bar
JessS - 16:40,toes scale
NicoleS - 13:03,Rx
Lindsey - 15:16,toes scale
Liz - 12:42,53bar
Shawn - 12:03,Rx
Rob Pl - 11:08,Rx

W.O.D. 5.22.11

Lindsey 103# Thruster x2

Nicole G. 80# Thruster x2

Thruster
2-2-2-2-2

then

12-9-6
Thrusters (at 60% of your 2RM)
Box Jumps (20/21"-24/25")

Community Notes:
We are having our Kids class tomorrow at 11AM and FREE Yoga with Tori at 12:00PM.

Quote:
"To conquer fear is the beginning of wisdom."
- Bertrand Russell

Results:
Howard: 155 (4:42 w/ 95# 24")
Joe G: 35 (5:00 w/ 15# 13")
Kim G: 70 (6:16 w/ 45# 20")
Lindsey: 103 (4:45 w/ 63# 20")
Rachael: 75 (4:49 w/ 45# 21")
Laura: 98 (3:37 w/ 65# 21")
Jess S: 77 (4:49 w/ 45# 20")
Nicole G: 80 (4:44 w/ 45# 17")
Karen: 105 (3:57 w/ 65# 20")
Kate: 105 (3:23 w/ 65# 24")
Danielle Sig: 105 (5:12 w/ 63# 21")

W.O.D. 5.21.11

Happy Birthday Tim H.

200m run
20 DB clean
200m run
20 DB push press
200m run
20 DB snatch (left)
200m run
20 DB snatch (right)
200m run
20 man-makers

Scale dumbbell weight to level & ability

Quote:
"It has been my philosophy of life that difficulties vanish when faced boldly"
--Isaac Asimov

Results:
Ben: 25:30 (25)
Scott: 20:24 (30)
J.Na: 25:24 (15)
Kate: 16:43 (20)
Patrick: 19:09 (25)
Kristin T: 17:21 (15)
Josh S: 21:41 (30)
Byrnsie: 16:19 (25)
Danielle: 27:13 (10)
JP: 24:25 (15)
Jess S: 26:08 (15)
Sandy: 21:17 (10)
Elyse: 20:25 (15)
Joe A: 28:56 (35)
Howard: 22:28 (25)
Jack: 16:13 (35)
Nicole: 21:42 (15)
Rhonda: 16:16 (8)
Sheng-Ching: 27:02 (15)
Megs: 16:42 (15)
LP: 20:27 (25)
Rachael: 19:46 (15)
Clay: 17:08 (25)
Pooch: 18:17 (15)
Jeff Hi: 21:52 (25)
Melinduh: 22:50 (20)
Mike S: 26:25 (15)

W.O.D. 5.20.11

Happy Birthday Kit and "Vincent" Vincent

GRACE

30 Clean and Jerks for time

Community Notes:
FREE Yoga is at 12:00 on Sunday (5/22) with Tori! All members and non-members are welcome.

The 2011 Regional WOD's have been announced. Click here to read them. Team CFKoP - (John, Mike, Danny, Nikki, Aimee & Cate) will be competing in Fairfax Virgina at George Mason University from June 3rd-5th! Spectators are welcome!! Our team placed 11th overall in the Mid-Atlantic region.

Quote:
"Originality is simply a pair of fresh eyes."
-Thomas W. Higginson

Results:
Rx:
Mel 7:29
Nina 5:21
Kate 5:30
Jay E. 2:03
Kristin T. 5:37
Rob Ph 3:27
Kevin 2:29
Steph 3:05
Jason B 3:51
Mike T 3:51
Killa 3:59
Jerry 3:33
Chris S 2:43
Peterson 4:13
Melinda 3:36
Vinny 3:22
Sam B 2:54
Nicole 9:26
Rob P 3:00

Scale:
Tom H 7:53 (95)
Mike S. 6:32 (75)
Megs 4:55 (75)
Todd 4:40 (115)
Brian R 3:59 (115)
Shoeless 4:33 (115)
Denise 3:22 (63)
Clay 2:27 (115)
Kathleen 3:47 (63)
Tim G 3:19 (115)
Miranda ?
Travis 6:22 (95)
Tim H 5:16 (95)
Jess S 7:01 (63)
Sandy 4:10 (53)
KSB 8:05 (73)
Lindsey 6:11 (83)
Justin K 4:20 (95)
Chris B 3:52 (95)
Rachael 5:26 (53)
Charles 4:30 (85)
Maura 3:07 (73)


Photos:
Congrats to all the Ladies who Rx'd this beast for the first time today!

Mel, Kate, Nina & Kristin T...

W.O.D. 5.19.11

Our new peg board...can you scale it like ambassador Pappas?

Fun at the nooner...who's in for tomorrow?

Karianne won the belt?!?!

AMRAP in 20 Minutes

5R/5L Pistols (one legged squats)
10 Chest to Bar Pull-ups
15 Double Unders

Community Notes:
Click here to check out Hybrid Athletics latest challenge.

Quote:
"Nothing is so embarrassing as watching someone do something that you said couldn't be done."
-Sam Ewing

Results:
Peterson 7rnds, 10#plate
Bre 7rds, 13"box,band,SU
JB 6rds, SU,scale
Karin 8rds, 17"box, grnband, SU
Andrea 7rds, grnband, SU
Laura 4rds Rx + 5rds w/pushups bc ouchie

Karianne 12 Rx

Jim 7 - rolling pistol/du attempts

Pete 12 - Rx

Jen S 7 - Rx

Vincent 7 - 13" box

Tim P. 11 - 15# counter weight

Keith B. 5 (green/blk/box)

Steph J. 7 box/blk band

Jeff 7 (17" box)

Megs 8 13#/reg pullup

Sharon 5 13"box

W.O.D. 5.18.11

In teams of 2 complete the following exercises in this order, one athlete working at at time:

1000M Row
100 Hand Release Push-ups
75 Wall Balls (20#/14#) to 10 foot target
50 Power Snatch (65#/95#)
1000M Row

Quote:
"First say to yourself what you would be; and then do what you have to do."
-Epictetus

Results:
Miranda & Melinda 21:43 (Rx)
Pat & Howard 22:30 (85#)
Kristin T & Nina 26:20 (Rx)
Jay E & Peterson 18:20 (Rx)
Meghann, Kim G, Sharon 25:03 (1.5x reps, 2 people working, 10# WB, 45&55# snatch)
Rob / Brian R - Rx, 18:08
Vinny / Josh C - Rx, 16:32 (boss status)
Gina / Josh S - 55/65, 23:20
Steph V / Dorothy - Rx, 21:04
Jackie / Kathleen - 45#, 19:43
Kevin / Kate - Rx, 18:41
Shawn / Flounder - 20:48
Chris S / Mike - 19:24, Rx (not bad fellas, not bad)
Andrea / Todd / Melanie - 26:13
Denise / Shoeless - 22:37
Karen L / Kathy - 20:20, scaled
Kristen SB / Kara / Jen S - 29:18, scaled
Tom H / Danni - 25:45, scaled

W.O.D. 5.17.11

Sharon & Mike T.

Split Jerk
1-1-1-1-1-1-1

Cash Out:
AMRAP in 7 minutes
Med Ball Clean (14#/20#)
Burpee over Med-ball

Community Notes:
CrossFit KoP raised $1065 during our "Beat the Streets" fundraiser which benefited Steve's Club (NJ). Thank you to all who contributed and made this a success.

Quote:
"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."
-John Wooden

Results:
Nina 145#, 47rounds
Kim G 95, 43rounds
Kristin T 125, 45
Jay E 225, 255 from back, 43
Kevin B 185, 40 rounds
Kristen 95, 39
Chris 98, 39
Kara 93, 35
Jason - 275 / 7
AMRAP in 7 - 5MBC/5Burpees over the ball
Rob Ph - 245 / 8
Gabe - 135 / 9
Mel - 120pr / 7
Brian R - 195 / 8
Clay - 175 / 6
Tim H - 175 / 3
Karen - 105 / 6
Mike V - 255 / 9
Nikki - 175 (behind the neck) / --
Sharon - 105 / 5
Ben - 125 / 8
Mike T - 175 / 8
Miranda - 145 / 9
Chris S - 255PRPP / 7
Denise - 103PR / 6
Katie F - 93PR / 6
Chris P - 205 / 10
Chris G - 155 / 4
Justin K - 175 / 7
Melinda 155 / 6
Rob P. 205/6
Danny A. 205/8
Charles 125/7
Jeff 170/7

W.O.D. 5.16.11

Happy Birthday Cline!

15-12-9-6-3 rep rounds for time of:
Deadlift 185#/135#
Handstand Push-up
Vertical leap, one foot above reach

Video:
Deadlift-HSPU-Jump WOD [wmv][mov]

Read:
Everything You Know about Nutrition is Wrong from Men's Journal

Mobility Monday:
Hip Extension and Stability. Stronger squats and better running come from stable hips that move easily. We'll work on some tactics for increasing hip extension and the stability of the hip under load with bands, foam rollers and balls. Join Jeff at 5:30 or 6:30PM for the Mobility WOD.

Community Notes:
Join Tori for a FREE Yoga class on Sunday at 12:00 Noon. All levels and abilities are welcome.

The Lululemon grand opening at the KoP Mall will be on Friday May 20th!

Quote:
"A thankful heart is the parent of all virtues"
-Cicero

Results:
Andrew B 9:45@155#, boxes
Steph V 9:38, band
Tom S 9:27, boxes
Sharon 10:10, box
Pat P 11:08 dos abmatos
Jason - 24:15
Rob Ph - 10:37, 2AB35
Kevin - 10:25, rx
Nikki - 8:40, rx+25
Jeff - 11:30, 2tAB/135
Dorothy - 9:57, 2AB/135
Jackie - 7:49, box/115
Karen - 7:32, box/105.5
Killa - 13:39, 25AB/135
Killa Jim - 14:27, ABt35
Olan - 15:23, 2AB
Vinny - 18:54(DC), rom
Kathleen - 8:14, box/95
JZ - 9:39, 25AB
Ditty - 12:30, handstands
Chris S - 10:56, rx
Denise - 8:39, 120 hspu att
Katie F - 9:16, 83 box
LP - 9:37, 40#
Fish - 10:07, 135 box
Mel - 7:22, 1152xAB
Patrick - 9:50, AB
Chris G - 10:18, 155 box
Kate - 8:45, 2x35
Shoeless - 12:21, 65#
Tim P - 9:19, rx
Melindah - 7:03, 35t10
Jen S - 9:07, 135 AB
Nicole S - 10:12, 135 25AB
Danny - 14:54, 275
Paul F - 11: 15, dumbbell
JP - 9:28, 135/20 box
Sam B - 6:34, rx 25#
Rob Pl - 9:55, rx
Jason Balm - 7:05, band135#
Charles - 8:48 155/box
Cline - 17:13, handstand rom
Mike T - 6:56, AB
Chris 10:15 (105, 2 abmats)
Kara 10:21 (135, attempts)
Tom H 12:28 (185, attempts)
Megs 10:00 (135, abmat+10)

W.O.D. 5.15.11

3 Rounds for time of:
1 Rope Climb
30 Push Press (65#/95#)
30 Double Unders
30 Kettlebell Swings (35#/55#)

Video:
"Longevity With CrossFit" with Jeff Tincher, CrossFit Journal preview video [wmv] [mov]

Quote:
"There is no substitute for learning to live in our bodies. All the tests and all the machines in the world will fail if we do not first become good animals."
- Dr. George Sheehan

Results:
Howard 24:05 (rope scale/85#/45#/su and du)
Shawn 20:03 Rx
P Lentus 13:33 Rx
Ditty 29:29 Rx
Kim G 19:15 (scale/45#/35#/su)
Nicole G 21:07 (scale/33#/25.5 and 17#/su)
Lisa C. 21:05 (scale/33#/25#/su)
JB (scale/37, 65#/45#/su)
Dianne 26:40 (scale/53#/26.5#/su)
Jessie 22:42 (scale/35#/26.5/su)
Jeff Hi 25:23 (75#/45#)
Jess S 25:57 (one climb, 2 scale/45#/35#/du attempts)
Jess C 25:30 (scale/45#/35#/du attempts)
Kristin T 24:40 (one climb, two attempts/65#/35#)
Kate 22:39 Rx

W.O.D. 5.14.11

Beat the Streets

For time:
Run 400 meters (entire team)
150 Box Jumps (24" box for everyone)
75 Push Press (45#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)

Teams of 3, everyone must run together at the beginning and the end. Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 


Scoring:
Results are based on the time it takes to complete the workout. The fastest team wins!

Transitions:
The team cannot start the first exercise until everyone has completed the run. In a similar fashion, the team cannot start the next exercise until all reps are done with the first exercise. The final time is when the slowest athlete finishes their 400m run.

WOD Standards:
Box Jumps - Entire foot must be on the box, open hips at the top. Step down is ok.

Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).

Air Squats - Crease of the hip below the knee (must be below parallel). Full extension at the top.

Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.

Our Fundraiser supports Steve's Club. If you haven't heard the amazing things that Steve's club does, click here to read more. This year CrossFit KoP will be starting our own Chapter for the at risk youth.

Compare to:
Click here to compare to last year's event. Last year we raised $1250 to support the at risk/underprivileged youth. You do not have to donate to participate, but any, all & even small donations are welcome. We will have a spot at the box on 5/14 to drop donations in or you can use the link at he bottom of the page.

Prizes:
In house we have T-shirts for the top winners!

National Prizes to be awarded for the top teams in the Competitive (Rx’d) Division, and to the Affiliate that raises the most money.


Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value
Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value

To Donate:
Click here to access the CrossFit King of Prussia Fund-raising page or drop a donation in the box at the gym!

Quote:
"Possessions are worse than worthless — they’re harmful. They add no value to your life, and cost you everything. Not just the money required to buy them, but the time and money spent shopping for them, maintaining them, worrying about them, insuring them, fixing them, etc." -Leo, Zen Habits

Competitive Results:
Sam
Lindsey
Peterson
18:25 Rx

Shane
Nina
Anthony
22:24 40#db

Kristin T
Kate
Danielle
19:33 Rx

Miranda
Vinny
Melinda
19:12 Rx + 25" box

Mike F.
Shoeless
Jen S.
18:04 Rx

Liz
Cline
Josh C.
20:04 Rx

Nikki
Aimee
17:01 Rx weights(no plate hold)

Social:
Megs
Karen
Kim
27:32

Ben
Ditty
Todd
18:17

Jen N.
Joe A.
Kristen SB
17:30

What's New at CrossFit KoP???

The Upper Merion Crew team came out to work on their explosive lifts!

Bre

We have Monkey bars!!
...and the flying Pull-up bars are only steps away!
(Thanks Dad)

Donkey & Jerry
(like a Tom and Jerry episode gone bad?)

Specialty Clinic Notes:
Our Muscle Up, Pull Up & Handstand Clinic was a HUGE success!
Congratulations to...
Shoeless who got his first MU!
Ken B and Kristin T who got up into a handstand for the first time & Roman & Kate got their first kipping pull-ups!

Our next FREE clinic will be on 5/26 at 6PM (Rowing, Rope Climbing & Wall Climbing)- see you all there!

Do you update your scores on the board??
If you aren't you should be, part of CrossFit is recording the data, make sure you are doing it on the board or on in your own journals. We have some available at the box or a free log on the side bar of the blog!

W.O.D. 5.13.11

"The DARK Day"

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Quote:
“When you come to a roadblock, take a detour.”
-Barbara Bush

Photos:
Dorothy -235# HUGE PR

Tom H. - PR City! Killa!

Sharon- working the SQUAT!

Results:
Kevin: 295/165/395 = 855
Kevin B: 145/135/250 =
Nikki: 200/107.5/250 = 557.5
Gina: 65/90/150 = 305
Kate: 165/90/265 = 520
Josh: 295/135/345 = 775
Aimee: 195/90/260 = 545
Jason: 345/150/415 = 910
Megs: 145/75/185 = 405
Killa: 210/85/225 = 520
Kathleen: 113/58/145 = 316
Tom H: 225/115/295 = 635
Sharon: 165/75/255 = 495
Olan: 275/155/365 = 795
Nina: 185/105/255 = 545
Dorothy: 170/90/235 = 495
Peterbutt: 235/135/415 = 785
Mike S: 125(with a box)/75/255 = 265
Kim G: 125/60/205 = 400
Jay E: 445/245/495 = 1100
Tobin 235/155/355=745
Grebe 185/125/275=585
Melinda 215/90/300=605 (PR!)
JP 185/115/225=525
Danielle 165/90/195=450
Vincent 255/145/385=785
Art 185/115/225=525
Rachael 135/65/165=365
Chris Bell 215/135/305=655
Daniela 95/55/165=315
Miranda 195/75/285=555
Warnek 365/175/505=1045

W.O.D. 5.12.11

JB

Jen S.

Kristin T.

Morning Meghann

7 Rounds for time of:
5 Sumo Deadlift High Pull (65#/95#)
7 Hang power cleans (65#/95#)
12 Thrusters (65#/95#)

Read:
18 Underrated Primal Paleo Blogs you should be reading by Mark Sisson

Quote:
“I think when you move past your fear and you go after your dreams wholeheartedly, you become free. Know what I'm saying? Move past the fear.”
-LL Cool J

Results:
Tom S. 19:55 Rx
Jen S. 20:29 Rx
Pat P. 24:21 Rx
Steph V. 15:45 Rx
Kristin T. 17:12 55/65#
JB 20:58 75/85#
Joe A. 27:21 Rx
Todd 23:18 Rx
Tim G. 22:15 Rx
Meghann 19:55 Rx
Donkey 16:40 (sub PP for Thruster) 65#
Mike T 17:37 75#/95#
Olan 24:46 Rx
Sharon 23:42 50#
Jerry 18:01 Rx
Bre 18:02 35#
Kara 18:05 45/55#
Chris T. 22:06 55#