7.07.2011

W.O.D. 7.8.11



For time complete:
30 Power Cleans 135#/95#
30 Power Snatch 95#/65#
800m Run
30 Push Press 95#/65#
30 Deadlifts 135#/95#

*Use one bar and adjust weight as necessary for your workout.

Community Notes:
Reminder to all CFKoP members - we are hosting the King and Queen of Prussia on 8/13 (Gang this is for you!). Click here for more details. All athletes at the gym should compete! Last year it was the best event we hosted, T-shirts for participants, food and a stink and drink following the event. Who's in? Who will be crowned this year. Remember CFKoP coaches do not compete in this. John and Cate will give up their crowns on 8/12 for the new reign to begin on 8/13. Cick here to see last years workouts and results.

CrossFit King of Prussia will be hosting a Level 1 Certification on October 1st and 2nd - click here to sign up today.

CrossFit King of Prussia will be hosting a CrossFit Olympic lifting certification on October 22nd and 23rd - click here to sign up today.

Quote:
Things turn out best for the people who make the best of the way things turn out.
-John Wooden

Results:
Mike S. 24:51 (85/55/95DL)
Mike P. 19:31 (95/65/135DL)
Peterbutt 19:40 Rx
Nicole S. 22:45 (85/65/95DL)
Chris T. 16:59 (95/65)
Meghann 22:26 (75/65)
Todd B. 17:03 Rx
Kristin T. 16:47 Rx
Cate 12:56 Rx
Aimee 13:02 Rx
Pat 22:19 Rx weight 1000 Row
Nina 13:42 Rx
Diego 25:00 (35/45/75)
Nick C. 21:01 (85/65)
Tom H. 24:16 (110/80)
Donkey 19:00 Rx
Nicole 15:34 (22/42/72)
Jack 14:29 Rx
Victor 21:02 (95/20/30#DB)
Sharon 24:13 (76/46/56/95)
JB 16:50 (95/65)
Keith 21:18 Rx
Kathleen 23:06 (65/45)
Joy 15:51 (42/22/row 1000M)
J.Na: 18:58 (55/35/35/95)
JZ 18:34 (115/75/75/135)
Jeff 18:50 (115/95/95/135)
Chris S: 15:19 Rx
Sandy 20:05 (45/35/45/85)
Alex 18:10 (25/25/25/55)
Mark 19:39 (95/75/75/125)
Jason B 13:18 Rx
Sam B: 15:22 Rx
Rob P: 14:21 Rx
Chris B: 21:03 (115/95/95/135)
KSB: 22:35 (85/55/45/95)
Nathan 16:10 (PVC)
Joe A: 18:59 Rx
Vinny: 13:29 Rx
Jerry 19:07 Rx
Steph V. 12:47 Rx
JP 23:42 (95/65)
Elyse 17:59 (85/65)
Brian R. 18:26 (115)
Rob Ph 15:49 Rx
WW 26:45 (125/95)
Josh S. 18:39 (105/75)
Shoeless 19:00 Rx
Mike Fab 15:14 Rx


Photos:
Diego welcome to classes!
Joy learning the push press
A big welcome to Jack & Nicole from CrossFit Oahu



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21 comments:

  1. CindyJuly 7, 2011 at 10:10 PM

    Love the t-shirt -- very "Game of Thrones!"

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  2. Jen S.July 8, 2011 at 12:00 AM

    yeah - the tshirt is so cool :) as of now i should be around that weekend so you can count me in :)

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  3. Jen NaspinskiJuly 8, 2011 at 12:28 AM

    I plan to participate, too!

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  4. JeffJuly 8, 2011 at 7:12 AM

    6AM early lifters:

    Mike S. 24:51 (85/55/95DL)
    Mike P. 19:31 (95/65/135DL)
    Peterbutt 19:40 Rx
    Nicole S. 22:45 (85/65/95DL)
    Chris T. 16:59 (95/65)
    Meghann 22:26 (75/65)
    Todd B. 17:03 Rx
    Kristin T. 16:47 Rx

    Nice work everyone, way to sweat through!

    ReplyDelete
  5. Jason LyonsJuly 8, 2011 at 7:33 AM

    kristin, i left you a message on the board...i hope you saw it.

    way to cursh this workout.

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  6. Kristin T.July 8, 2011 at 9:09 AM

    yes Jason, I got the package! :)

    ReplyDelete
  7. NinaJuly 8, 2011 at 9:47 AM

    Excited for this workout at 12..hope im not too tired from yesterdayy.. Mike P find me on facebook i'm "Niner Pie" haha I want to see that page that has a bunch of people that do all those crazy competitions!

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  8. ConnJuly 8, 2011 at 11:10 AM

    Jason, thanks for the help with the power clean form, I will put it to good use.
    Conn

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  9. Aimee LyonsJuly 8, 2011 at 11:24 AM

    Conn & Borden- good seeing you at the box last night! Even though I didn't actually get to say Hello!

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  10. Mike PJuly 8, 2011 at 2:16 PM

    Nina - just "friended" you . . . . check out "GORUCK" for the open page for marauders and marauders-to-be . . . . the closed page, "GORUCK TOUGH", is for those who have completed a challenge . . . you are totally up to the 10 - 12 hours of good livin' of a GRC.

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  11. Stephanie VincentJuly 8, 2011 at 3:35 PM

    just checked out "goruck" I think I want to do it!! Are you gonna do it Nina??

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  12. NinaJuly 8, 2011 at 3:45 PM

    I don't know yet It looks pretty awesome..I'm definately thinking about it.What about you?

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  13. Mike PJuly 8, 2011 at 4:05 PM

    Nina & Stephanie - it's an kick-ass experience . . . . just like the people at the KOP Box, the people you will meet are awesome. I'm doing the September 11, 1:00a, challenge in NYC as well as the one in Philly on Nov 5 at 1:00a.

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  14. ConnJuly 8, 2011 at 4:12 PM

    Thanks Aimee,it was good to see everyone, I didnt want to interupt your class to say hi. We are looking forward to coming back in 6 weeks or so.

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  15. Stephanie VincentJuly 8, 2011 at 6:40 PM

    I am considering it- would love to talk with u more mike (I don't think we have formally met!!) I'm old- being up all night might be the hardest part!!

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  16. donkeyJuly 8, 2011 at 8:24 PM

    5:30 Butt-hauling Crew

    J.Na: 18:58 (55/35/35/95)
    JZ 18:34 (115/75/75/135)
    Jeff 18:50 (115/95/95/135)
    Chris S: 15:19 Rx
    Sandy 20:05 (45/35/45/85)
    Alex 18:10 (25/25/25/55)
    Mark 19:39 (95/75/75/125)

    6:30 Measuring Crew

    Jason B 13:18 Rx
    Sam B: 15:22 Rx
    Rob P: 14:21 Rx
    Chris B: 21:03 (115/95/95/135)
    KSB: 22:35 (85/55/45/95)
    Nathan 16:10 (PVC)
    Joe A: 18:59 Rx
    Vinny: 13:29 Rx
    Jerry 19:07 Rx

    Very solid work tonight...way to grind through in the rain and heat and humidity! Some really good lifting all around!

    ReplyDelete
  17. Mike PJuly 8, 2011 at 8:46 PM

    Stephanie - you're never too old for the GRC . . . our teammate Rod Butler is a spry 62 (a retired Army Ranger with two tours in Vietnam), and he crushed it . . . . feel free to grab me as/if/when you see me at the Box . . . being up all night is the EASIEST part, believe me . . . . click on the following link for some tips on training and remember, it's all mental: http://goruckchallenge.com/training/

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  18. Vinny JJuly 8, 2011 at 10:14 PM

    Awesome WOD tonight! Donkey- great class!

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  19. donkeyJuly 8, 2011 at 10:49 PM

    Thanks Vinny! The Friday night classes brought it tonight. More ass kicking music and fun cashouts to come :)

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  20. mikefabJuly 8, 2011 at 11:49 PM

    The Goruck looks awesome. I would be interested in doing it.

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  21. Mike PJuly 9, 2011 at 9:47 AM

    @ mikefab - Outstanding . . . . hit me up with any questions, etc.

    ReplyDelete