W.O.D. 10.1.11

Jeff & Vinny's Outdoor Adventure
Meet coaches J. Handler and Vinny J. for the newest Adventure WOD. The Workout begins promptly at 10AM. Park at Frosty Falls and meet under the Gazebo. All are welcome.

CrossFit KoP is hosting a CrossFit level 1 certification this weekend and we will not be running any regularly scheduled classes. We apologize for any inconveniences.

Quote:
"Obstacles are those frightful things you see when you take your eyes off your goal."
- Henry Ford

Results:

Today's outdoor WOD started with a bridge run and bear crawl relay warm-up, followed by (for time): 100 pushups, 100 sit-ups and 100 squats, broken up any way the athlete wanted. We finished with a firemans carry/burpee relay cash-out.

Sarah J 12:28 (50 pushups/30 sit-ups)
Jess S 15:!1
Jess C 15:52
Jason Bal 10:11
Denise 12:19 (50 pushups)
Alison 9:36
Arin 14:38
Kate C 10:40
Katie V 15:16
Jon S 17:49
Tom (Jon's friend) 16:23
Flounder 15:41
Rachael 15:22
Shoeless 14:00
Kathleen 16:42
Brad 9:06
Josh 11:08
Cline 14:59
Jerry 10:45
Golden 13:22

W.O.D. 9.30.11

Katie V. - Determination!

Sarah J. - back with solid push-up form!

Donkey overhead with a new PR!

Clean and Jerk
1-1-1-1-1-1-1

or

Push Jerk
1-1-1-1-1-1-1

*The athlete will choose which lift he or she wants to work on for a 1RM.

Cash out:
Max Push-ups

Read:
10 Things to improve your Clean & Jerk by Sage B.
and
How Exercise can strengthen the brain by Gretchen Reynolds

Important Weekend Reminder:
CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.

Quote:
“There is no knowledge of true being. The world is fundamentally in a state of becoming.”
-Friedrich Nietzsche

Results:
Bekah C&J 105/17 pushups
Mike P C&J 155/51
Dan G PJ 95 (form)/15
Steve Z PJ 100/20
Aliz Z PJ 60/15
Dianne PJ 105/10
Mike S C&J 105/16
Keith 205 C&J/20
Katie V. 65 PJ/13-knee
Schell 185 C&J/26
Sam B. 225/83
Kathleen 93 PJ/12
Kim G. 100 C&J/17
Dorothy 130 C&J/15
Sarah J 80 PJ/7band
Donkey 135 C&J/NA

Jason 265 PJ

Stasie 63 CJ/20 knee

Joe C 185 CJ/32

Elke 113 CJ/30

Olan 195 CJ/45
Jason B: PJ 215/57
Diego: PJ 125/25
Denise F: 95/12
Sandy: 80/13
Zac (No C, No K): 225/36
Ditty: 110/9
P.Lentus: 225/54
Charles: PJ 150/22
Nick: 145/40
J.Na: 90 (25# PR!)/33 Knees
Nathan: 85 (HUGE PR!)/13
Becky: 120/20
Randy: 125/NA
Tracy 85 (form)/12
Travis 145/34
Shoeless 195 (Split Jerk)/40
Sharon 120/14
Miranda 135/16
Jay E: PJ 275/35

WAM 10 & Bench Off

CFKoPers -- we have a two special contests about to begin...with a very special prize for the winner of each challenge (to be announced on 10/15) - prize is valued at $600.00.

1. WAM 10 - You must follow the Zone and Weigh and Measure "WAM" for 10 days straight 10/4 to 10/13. Record a journal documenting all your food choices and measurements and hand it in on 10/14 (via written journal or online spreadsheet to crossfitkop@gmail.com), the winner will be announced on Saturday, 10/15 at 11AM at the "bench off". Aimee will run a kick off meeting at 5:30PM on Monday 10/3 in the lobby...you do not have to attend the meeting in order to compete. But you should review this Zone in the CrossFit Journal 21.

2. The Bench Off: Inspired by Jay E and Chris S. We will run two challenges and the score combined will determine the official Bench champion!

- 1RM for weight, 5 attempts allowed
- Max Reps at body weight, one attempt allowed

Following this competition on 10/15 at 11AM (during the strength class) Jay and Tori will be hosting a party at their house...details to follow.

All CrossFit KoP members are welcome to compete at one or both challenges.

Deadlifting Donkeys?...oh no, it's Donkey's Deadlifting Clinic

October 20th and 27th 6:30PM-8:30PM


Do you feel like your deadlift could be stronger if your form was improved? Have you hit a deadlift plateau, and want to know how you can bust through it? Then come join the fun at Donkey's Deadlift Clinic!

We will cover the movement basics of this important powerlift, assessing your unique sticking points as you work with PVC and the barbell. We will use video and on-the-spot discussion to highlight areas where you can improve your form, and finally, we will prescribe assistance work that you can do to get to the next level of strength and power. This assistance work can be done in our Westside classes or outside of it.

Note:
This clinic is separate from our Westside program! Everyone is welcome, first come, first served.

Details:
Post to comments to get into a clinic! Post the date you would prefer. Cost is $25/person. We will offer clinics on Thursday Oct 20th and Thursday Oct 27th, 630 to 830. There are 10 spots per class. If there is enough interest, we will run one on a weekend.

Looking forward to seeing you all go heavy!

W.O.D. 9.29.11

Happy Birthday MOM
Thank you for years of support, encouragement and love!

(...and Happy Birthday CrossFit KoP...It has been three years exactly since we became an official affiliate!!)

From the 2009 CFGames
3 Rounds for time:
30 Wallball (14/20lbs, 9/10')
30 Squat snatches (45/75lbs)

Quote:
"The tie which links mother and child is of such pure and immaculate strength as to be never violated."
-Washington Irving

Results:
Jay E 24:20 rx
Dorothy 24:19 rx
Doreen 26:28 DC (depth)
Lee S 20:25 (15#bar,14#WB)
Meg B 23:01 (35#bar,12#WB)
Danny 15:26 (rx)
Aimee 15:19 (rx)
Cate 14:10 (rx)
Shoeless 32:04 (rx)
Steph V ouchie
Ben 26:31 (35#)
Mel 2 rds ouchie (45#)
Jason B 2.5 rds (75#)
Diego 25:04 (55#)
Brian R 28:40 (rx)
Jeff L 22:00 (form)
Lauren K 22:50 (25#)
Arin 22:57 (25#)
Nina 17:59 (rx)
Westwood 22:30 (45#) (squat snatch / OHS)
Paige 24:29 (25#)
Tom H. 22:20 (20/14/45#-2.5 rds)
Olan 29:41 DC
Kevin B. 25:30 (20/45#)
Joy 24:50 (10/15)
Alexis 27:30 (10/15)
Kate 23:23 rx
Keith B. 24:23 DC
Paul F. DNF

Photos:

W.O.D. 9.28.11

Dodgeball at the 6:30 PM class!!!

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettle-bell swings, (35#/55#)
60 Sit-ups
70 Burpees

(compare to 4.28.10)

Quote:
"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder

Results:
Jon S - 27:05 (box, purple)
Katie V - 24:19 (26#, box, green)
Oleg - 18:51 (box)
Mike P - 18:20 (box)
Pat - 27:13 (box, green)
Joy - 23:45 (26#,box,green)
Lee - 24:31 (26#,box,black)
Kim G - 21:46 (box,blue)
Nina - 22:35 (box,jumping pull-ups)
Kevin B 26:56 rx
Mike T 19:22 rx
Keith 25:08 (box)
Brad 19:31 (box)
Dawn 27:26 (box, black band, 50 burpees)
Kyle 19:40 (box)
Becky C 21:10 (abmat)
Kara 22:19 (rom, purple band)
Cate23:58 (abmat)
Clay 16:48 rx
Patrick 19:40 rx
+Plentus 16:28 +70lb KB +GHD
Gabe 19:24 box
Rob Ph 18:39 45plate/abmat/band
Brian R 17:54 plate
Megs 15:16 abmat+10#plate
WW 21:51 30"box/jumping pu
Ben 22:32 30"box/green bnd/45# plt
Kathleen 22:56 /21"box/red band
Kelli 17:05 21"box/mat/band
Margot 17:16 box/band/mat
Mike Fab 22:54 30"box
Flounder 23:32 box/band/45
Denise 22:34 box/mf
Tidmore 19:12 2 ab/band/45
Kate 17:59 ab
Vinny 21:54 Rx+ 70
Josh 20:06 box/band
Mark R. 23:42 ?
Alison 16:51 ?
Randy 27:38 ?
Sandy 19:41 ab/band
Conn 22:25 box
Borden 27:09 box
JNa 23:12 scale
Shawn 23:51 dc hspu
Akeem 22:59 box/band
Mike S. 30:11 box/mf/35
Kristin T. 19:01 3ab
Roger??
Charles 21:31 box/45
Ernie 23:35 box/35
Nick 25:56 plate
Jess C. 21:03 3ab/2mf
Evan 27:53 ??
Sam B. 12:22
Zach 23:30 DB press/band
Cline 20:34 box/band
Debbie 24:20 ?
TP 5:47 half
James 18:31 Rx
Erika 21:55 band

W.O.D. 9.27.11

Solid front rack position

Shawn in the hole on the way up!

Lindsey sprints it home!!

Who's behind the bar??

4 Rounds:
5 Front Squat (155/225#)
200M SPRINT

(Rounds are timed separately, rest as needed between rounds)

This workout is one variation of a Litvinos, more commonly know as a Litvis...lifting up VERY, VERY heavy stuff and running VERY, VERY fast. You should choose a weight in which the 5th rep will feel like the weight of the world, but you are still capable of doing it. A workout of this nature is metabolically devastating. You have FULL recover between rounds so on your run, you need to pretend there is a bull behind you...AS FAST AS YOU CAN! You will have 30 minutes to complete all 4 rounds if necessary and this will be taken from the rack.

Happy Birthday:
Sarah J...congratulations on your recent 1/2 marathon accomplishment!

Community Notes:
CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.

Quote:
"If you'd like to be good at something, the first thing out the window should be the notion of perfection."
-Scott Berkun

Results:
Rx:
Jay E 1:08/1:06/1:10/1:05
Keith :59/1:04/1:06/:57
Cate 1:09/1:09/1:14/1:13
Aimee 1:16/1:29/1:42/1:37

Steph 1:19/1:23/1:30/1:24

Vinny :56/1:04/1:04/1:04

Scaled, but still heavvv-y:
Nina 1:22/1:20/1:11/1:13 (145#)
Pat P 1:10/1:16/1:09/1:08 (135#)
Mike P 1:03/:55/1:02/:56 (185,205#)
Jon Sch 1:30/1:09/1:15/1:14 (135)
Manny 1:20/1:10/1:32/1:27 (115#)
Lee S :59/:55/:57/1:04 (115#)
Paul F 1:34/1:35/--/1:24 (160#)
Tidmore 1:09/:57/:56/:53 (125#)
Nicole S 1:13/1:13/1:12/1:12 (95#)
Kristin T 1:04/1:07/1:07/1:03 (115#)
Doreen 1:14/1:17/1:18/1:14 (95#)
Dianne 1:19/1:15/1:07/1:05 (65#)
Kim G 1:16/1:13/1:12/1:10 (75#)
Jonathan 1:01, 1:18, 1:11, 1:05 (83)
Susan 1:08, 1:08, 1:07, 1:10 (65)
Lindsey 1:10, 1:10, 1:13, 1:09 (105)
Meg 1:00, 1:00, 1:02, 1:01 (95)
Chris T 1:26, 1:33, 1:29, 1:48 (95)
Kara 1:41, 1:34, 1:32, 1:34 (95/83)

Ditty 1:05/1:13/1:18/1:09 (110)

Megs 1:05/1:05/1:05/1:04 (95)

Miranda 1:05/1:07/1:08/1:10 (125)

Sheng Ching 1:25/1:21/1:23/1:18 (95)

Shoeless :59/1:01/1:05/1:03 (185)

Kate 1:00/:58/:59/:58 (120)

Katie 1:06/1:09/1:16/1:07 (75)

Nathan 1:26/1:52/1:38/1:39

Ph 1:14/1:30/1:40/1:37 (205)

Gabe 1:10/1:25/1:40/1:57 (165)

Mel 1:10/1:16/1:30/1:25 (100)

Olan :59/1:05/1:06/1:11 (185)

Dorothy 2:30/1:13/1:11/1:18 (95)

JZ :54/1:03/1:09/1:08 (155)

Shawn 1:04/1:08/1:16/1:45 (DC last round)

Dan G 1:09/:58?/:52?/:48? (135)

Tim H: 1:14/1:12/1:15/1:15 (135)

Arin 1:08/1:19/1:30/1:15 (65)

Karen 1:15/1:16/1:22/1:37 (75)

Tamas 1:06/1:13/1:13/1:14 (185)

Diego 1:01/1:10/1:07/1:06 (115)

Ernie 1:13/1:12/1:19/1:19 (115)
LP 1:03/1:00/1:01/1:01 (75)
Lisa 1:05/1:09/1:13/1:16 (85)
Zach :59/:57/1:02/:57 (185)
Evan 1:09/1:30/1:33/1:31 (105)
Nick :54/:55/:57/:50 (135)
Rob P. :50/1:08*/1:06/1:08 (165)
Golden :52/:57/:53/:54 (135)
Mahin 1:08/1:15/1:20/1:20 (35)

* stopped for car

W.O.D. 9.26.11

Congratulations to the families of our newest CrossFit babies...
introducing...

Sasha Avery - 8 lbs 6 oz

Chase Williams - 8 lbs 2 oz

Deadlift
5-5-5-5-5

Cash out:
Max body-weight deadlifts in 3 minutes*
*If you do not have a body weight deadlift, you can scale this to about 50% of your 5RM.

Read:
The Deadlift by Greg Glassman

Mobility Monday:
Shoulders. We'll work on shoulder rotation to help over-head movement, from pull-ups to monkey bars to weights (presses, jerks and snatches). Having proper shoulder rotation makes working over-head easier, allows more weight to be lifted, and prevents injuries. Meet Jeff at 5:30 & 6:30 PM.

Community Notes:
CrossFit KoP will be hosting a CF Level 1 Certification on Saturday, October 1st and Sunday, October 2nd; therefore we will NOT have our regular weekend schedule. We will be hosting ONLY a 10AM WOD on both Saturday & Sunday outside. Meet and park at Frosty Falls for Vinny & Jeff's outdoor adventure. All are welcome.

Happy Birthday:
Shoeless Joe!

Quote:
"The final test of a leader is that he leaves behind him in other the conviction and the will to carry on."
-Walter Lippman

Results:
Jon Sch. 225/16
Mike P 345/62
Lee S 145/55
Doreen 185/28
Oleg 215/31
Cline 265/38
Keith 325/49
Susan 155/34
Kara 173/37
Paul 300/21
Clay 315/ 48 bw
Kevin B 225/ 50 @ 95 SLSumo
Karen 85/ 75 @ 45#
Joy 145/ 64 @ 75#
Becca 135/45 @ 75#
Dorothy 175/ 18 @ BW
Travis 285/ 32 @ BW
Alexis 120/ 43 @ 65#
Sharon 245/ 30 bw
Gabe 225/40 bw
Arin 130/45@ 70
Mark B. 185/50@ 115#
Katie V. 110/65@ 70#
Jeff 275/33 bw
Mel 180/50 bw
Diego 225/35 bw
Kathleen 113/40 @63
Lauren 105/ 36 @65
Joe C. 235/ 21 bw
Steph V. 275/ 22 bw
WW. 250/ 22 @ 205
Aimee 225/ 51 bw
Justin K 275/ 33 bw
Kate 233/ 61 bw
Shoeless 375/ 65 bw
Jerry 275 taper/ 52 bw
JNa 165/ 32 bw
Flounder 225/ 32 @ 155
Peterson 365/ 53 @ bw
Bekah 175/ 24 bw
Akeem 225/ 23 @ 135#
Vinny 385/ 65 @ bw
Evan 205, 31 BW
Borden 345, 31 BW
Conn 345, 40 BW
Danny 415, 72 BW
Olan 335, 66 BW
Ben 155, 20 BW
Kristin T 220, 57 BW
Debbie 108, 43
Stasie 108, 45
KSB 175, 24 BW
Erika 145, 19
Tidmore 245, 56 BW
Randy 220, 31@80%
TimHenn 295, 12 BW

Photos:
Clay...happy to be at the top!
Welcome to Karen (above) & Alexis (below)...

CrossFit KoP Sport Series

World Class Fitness in 100 Words as defined by Greg Glassman states the following:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports...

CrossFit Kop has taken the final sentence and created our new CFKoP Sport Series. 21 of our athletes came together today to play FOOTBALL!!! Needless to say it was HUGE success! A big thanks to Vinny for putting it all together and to the generosity of Mike and Gina Fab for hosting a FUN after-party for all!

Stay tuned to the blog for the announcement of the next one!

W.O.D. 9.25.11

Row

2 K or 5 K

depending on your level and ability

then:
for time

20 manmakers

Quote:

"For people to achieve all that is demanded of them, they must regard themselves as greater than they are."

-Johann Goethe

Results:
2K Rowers
Karen - 16:05 / 5#
Mike S - 22:55 / 15#
Jeff H - 17:31 / 20#
Ken - 21:39 / 25#
JB - 18:23 / 20#
Jess - 22:28 / 15#
Tamas 16:30 (20#)
Kelly W 21:10 (5#)
Nicole S. 17:30 (5#)
Sheng-Ching 24:08 (15#)
Tom H. 17:02 (15#)
Jess C 20:32 (15#)

5K Rowers
Justin - 31:27 / 25#
Brad - 27:58 / 15#
Steve Z - 30:07 / 15# 10reps
Kate 31:48 (20#, 21:59 row)
Danny 30:30 (45#, 19:12 row)
Erika 34:42 (10#)

CrossFit Endurance October Dates

Wednesday Oct 5th @ 6:30pm at Upper Merion Track

Tuesday October 11th @ 5:30pm group bike ride

Tuesday October 18th @ 7:00am at CFKoP

Thursday October 27th @ 6:30pm at Upper Merion Track

W.O.D. 9.24.11

Hopper Deck
Choose your luck from the deck of CrossFit workouts when you get to the box. The hopper deck is a deck of cards that consists of a variety of CF WODs.

Community Events:
CrossfitKOP Sports Series Sunday 9/25
What: Coed Football
When: 11am
Where: Memorial Park - Bridgeport, PA

The post game gathering at Mike & Gina Fabs - 655 Grove Street
The park is right across the street from their house.

Contact Vinny for any last minute inquiries 215-873-1049
ALL ARE WELCOME!

Quote:
"If there is no struggle, there is no progress."
-Frederick Douglass

Results:
Tabata for total Reps
Wallball
Pullup
Squat
SDLHP

Brad 52-47-98-59
Rachael 64-40-97-43
Pooch 65-44-70-40
Megs 94-160-128-40 -sub situp/jumping pu

10-20-30
Slam Ball
Walking Lunge
OHS

Krista 13:47 (15#/10)
JP 15:09 (65/45#/20)

1000M Row
21-15-9 Front Squat
Back Extension

Aimee - 11:06 (105# / GHD)
Travis - 14:59 (115# / GHD)
Jess S - 11:59 (53# / Floor)
Kathleen - 11:56 (58# / GHD)

Cindy
AMRAP in 20
5 Pull-ups
10 Push-ups
15 Squats

Joy 11
Rodger 10
Cline 9
Alexis 9

W.O.D. 9.23.11

"Danny"
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.

Rounds in 20 min of:

24"/21" box jump, 30 reps
115/75 pound push press, 20 reps
30 pull-ups


Quote:
"We are all travelers in the wilderness of this world, and the best that we can find in our travel is an honest friend."
-Robert Louis Stevenson

Results:
Rx

Mike P 2
Kristin T 2
Clay 3
Dorothy 2
Olan 3
Kevin 2
Keith 2
Peterson 2
Miranda 2
Aimee 3
Jason B 2
Shawn 2
Sam B 4
Rob Pl 3
Chris B 2
Vinny 3 (135#,25")
Kate 3
Tim 3
Tobin 3
Mike V 3

Scale

Jay E 2 (DC pull-ups)
Dan G 2 (95#/green)
Manny 1 (65#, green)
Tidmore 2 (75#/thin black)
Steve Z 2 (20# DBs/13"/black)
Becca N 2 (45#/green)
Pat P 2 (95#/black)
Dianne 2 (45#/13")
Oleg 2 (95#)
Kyle 2 (95#)
Jeff L. 2 (45#/blk)
Lee 3 (65/jump)
Tamas 2 (95/75)
Meg 2 (45/band)
Travis 2 (95)
Nina 2 DC-Pullup ROM
Donkey 2 DC - Stepups
JNa 3 (35)
Rachael 3 (45)
Denise 2 (45#)
Lizzie 3 (subpu/ringsdips)
Nathan 3 (25,bnd,13)
Akeem 2 (75,bnd,box)
Katie V. 2 (17/35/green)
Ben 2 (17/35/GB)
Lauren 2 (17/22/band)
Kathleen 2 (45/band)
Becky 2 (65)
Rob Ph 3 (20/band)
WW 2 (jumping)
Josh S. 2 (band)
Patrick 2 (DC)-Pullups

Photos:
Flying Clay
Welcome to Jeff L!
Miranda visits the nooner!
Welcome to Kyle!
Box jumpers!

We will be hosting a FREE Pose Workshop on Monday Oct 17th 7:30pm with Coach Pappas. This will be an overview and basics of Pose running and a short workout.

Meet Tim in the lobby at 7:30PM.

W.O.D. 9.22.11

Sharon hits a PR at 145...

and

Olan & Kevin get it done with some respectable numbers!

CrossFit Kids - Med-ball races!

Strength:
Bench Press
1-1-1-1-1

Assistance work:
50 GHD sit-ups for skill or time
200 Double Unders for skill or time

Event:
Our friends Joe and Lesha are opening the newest CrossFit gym in the Philly area - CrossFit Novem. Click here for the invitation to their Grand Opening celebration on October 1st from 9AM to 3PM. Good luck with your new venture!!

Read:
AC International Triathlon by L. Pappas
Two Years & Box Jumps by S. Vincent

Quote:
"Courage is the human virtue that counts most — courage to act on limited knowledge and insufficient evidence. That's all any of us have."
– Robert Frost

Quote:
Patrick 285
Clay 225 (4:58 200 DU)
Travis 160 (1:43 50 GHD)
Diego 160 pr (9:02 200 DU)
Steph 145 pr
Joy 88 (8:33 100 DU)
Allison 145
Denise 73 (4:40 100 DU)
Ernie 245
Doreen 95
Nicole S 95
Dorothy 135 10#pr
Bekah 90 (1:47 50GHD)
Meg B 105 (1:37 50GHD)
Dianne 110
Jay E 350
Chris S. 355
Paul Falc 225
Jon Schell 285
Jonathan S 235
Oleg 205 (1:53 50 GHD)
Lee 185
Kevin 265
Dawn 68
Olan 235 (6:47 DU/2:07 GHD)
Becky 105
Kate 125
Sharon 145 (8:57 DU)

50 GHD's for time:
Plentus 1:18
Aimee 1:20
Vinny 1:59
*Kevin B...as of now we haven't found anyone to complete it in under a minute...but thanks the the challenge!

W.O.D. 9.21.11

5 Rounds for time of:

200 M Run

15 Toes through Rings

15 Push-ups

Skill:
Pistol (One Legged Squat)

Quote:

"In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality."

- Kristian Kan

Results:
Mike P - 17:34 rx
Pat - 16:14 (knee raise)
Megs - 16:52 rx
Oleg - 15:12 rx
Pooch - 16:34 (knee raise)
Chris T 18:06 (knee raise)
Mike T 11:36 rx
Diego 19:29 rx
Kevin B 15:03 rx
Keith 23:55 rx
Tom H 20:03 DC
Becky 20:28 rx
Kara 18:16 (knee raise)
Nina 24:53 rx
Cate 14:42 rx
Aimee 14:25 rx
Olan 19:16 rx
Brian 18:08 rx
Mel 20:35 rx
Laura P 14:58 rx
Gabe 16:04 D.C
Alison 13:47 knees
Christine E 15:38 knee raises
Katie V 19:31 Knee raises
Jon S 24:42 knee2elbow
Rob P 15:00 knees
Jason Balm 17:51 D.C.
WW 18:26 Knee2Bar
Becca 20:07 knees
Arin 16:09 knees
Dan G 15:55 knees
Graeme 15:38 knees
JZ 17:18 Rx
Denise 20:49 scale
Katie F-M(L) 21:24 scale
Borden 23:37 scale
Sandy 19:32 scale
Ben 21:30 scale
Mrs. Peterbutt 21:20 scale
Kelly 20:59 scale
Lizard 20:14 scale
Vinny 12:44 Rx
Kate 17:40 Rx
Flounder 20:06 scale
Akeem 19:52 scale
Stasie 20:38 scale
Conn 20:05 scale
JNa 17:00 scale
Zach 16:57 scale
Jess C. 22:50 dc
Justin K 18:57 scale
Mark B. 18:43 scale
Kristin T. 17:16 Rx
Dan B 16:37 scale
Charles 24:57 Rx

W.O.D. 9.20.11

Welcome to Susan!

"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 12.21.10)

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:
"If you don't run your own life, somebody else will."
-John Atkinson

Results:
Jonathan S - form
Keith 135
Kevin B 105
Chris T 63
Susan 65
Lindsey 73 (3@83)
Kara 55
Becky 63
Jason 135
Clay 125
Brad......
Joy 55
Sharon 63
Steph 110
Mike F 145
JZ 95
Mike T 115
Dorothy 90
Megs 65
Doreen 65
Nicole S 75
Nina 100
Oleg 95
Lee 93
Mike S 80
Mike P 115
Jon Sch 95
Pat P 95
Paul Fal 95 rom
Jay E 135 (form)
Ernie 105
Mel 83
Katie V. 55
Miranda 105
Nathan 25
Peterson 105
Laura 80
Jim K. 85
Denise 65
Vinny 135
Tidmore 90
Cline 85#
Charles 75#
Zach 135#
Erica 65#
Lisa 55#
Jason B. 125#
Ditty 65#
Sheng Ching 63#
Diego 65#
Ken 80#

W.O.D. 9.19.11

5 Rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet *
21 Burpees

*Scale weight according to level and ability, the trailing knee should gently kiss the ground on each lunge.

Community Reminders:
Tonight's CF Endurance class at 5:30PM will consist of a 1 mile TT (time trial) and speed work.

Join us at 7:30PM for the Westside class or in the lobby at 7:30PM for our Goal Setting Workshop.

This Sunday 9/25 we are hosting our first CFKoP Sports Series. Click here to read more or speak to Vinny at the box.

THANK YOU:

A big thank you to all who participated in FGB 6 at CFKoP and donated - so far we have raised $960.00!

Quote:
"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."
- Coach Greg Glassman

Results:
Rx:
Doreen 25:00
Jay E 19:36
Jon Sch 25:47
Lee 22:50
Keith B 15:35
Paul Falc 19:55
Mike F. 17:29
Mike P. 13:59
Kevin B. 12:44
Jason L. 13:34
Clay 13:02
Josh S 15:27
Aimee 13:15
Gabe 14:33
Rob Ph 13:23
Rachael 16:23
Steph 18:35
Brian R. 13:05
Olan 13:31
Shawn 12:09
Tidmore 11:27
Cline 17:02
Borden 19:16
Conn 19:00
Sharon 19:21
Danny 9:16
Kristin T 12:18
Miranda 14:30
Danielle J 15:28
Sam B 10:46
Ernie 16:29
Zac 17:22
Justin 18:35
JP 21:52 bar

Scale:
Chris T 17:37 (35)
Kara 17:39 (33)
Becca 13:24(15)
Nicole Mc 16:46 (15)
Jackie 18:50(15)
Diego 17:18(45/33)
Ben 16:39 (15)
Jess S. 26:23 (15)
Akeem 24:45 (15)
Stacie 21:08 (20)
Lauren K. 19:22 (15)
Sandy 19:01 (33)
Denise 19:44 (33)
Katie FM 21:52 (25)
Liz 17:12 (PVC)
Arin 19:32 (15) bar
Ditty 22:11 (35)
Erika 14:13(25)
Alison 15:05 (25)
JNa 17:50 (10)

We are happy to announce our non-profit chapter under the Steve's Club National Program. Our Local program will benefit at risk youth in our county. We are hosting a WOD and open house for this program on October 13th at 6:30 PM.

Please read the following letter: Steve's Club Letter and share our Steve's Club OPEN house Flyer with anyone you know who could benefit or qualify for our program.

Check out Steve's Club King of Prussia on Facebook.

Post to comments or email crossfitkop@gmail.com with questions or further inquiries.

W.O.D. 9.18.11

Skill:
Snatch Balance
1-1-1-1-1-1-1

Conditioning:
With 60% of your 1RM Snatch Balance complete the following for time:
50 KB Swings (35/55#)
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

(compare to 2.1.11)

Quote:
"The crisis of today is the joke of tomorrow."
-H.G. Wells

Results:
Lindsey 53#/16:16 (35/26.3#)
Mark B 65#/13:37 (26.5#)
Maura 65#/11:44
Ken 65#/18:15 (45#)
Steve Z 45#/15:24 (35#)
Cindy 55#/12:23 (18.5#)
Jonathan 53#/15:44 (18.5#)
Jen S 75#/9:54
Kristen SB 60#/14:33
Lee 15# form/11:32 (26.5#)
Katie V 35#/11:32 (26.5#)
Tracy 25#/11:04 (26.5#)
Jess C 65#/21:11 (26.5#)

W.O.D. 9.17.11

Greg Glassman lectures on the development of Fight Gone Bad

Consists of 3 rounds x 5 exercises executed one minute intervals. There is a 1 minute rest interval between rounds.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target.
2. Sumo deadlift high-pull: 75/55 pounds
3. Box Jump: 21"
4. Push-press: 75/55 pounds
5. Row: calories

(compare to 7.12.11)

Community Notes:
This year we are fighting and fund-raising for the Special Operations Warrior Foundation. Click here to donate online or drop off a donation at the box. It is not required to donate to participate but encouraged; we are hosting the WOD at 9AM & 10AM, we will welcome family, friends and spectators.

What is the Special Operations Warrior Foundation?:

The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community, which includes:

•Army Special Forces (Green Berets),
•Army 75th Ranger Regiment,
•The 160th Special Operations Aviation Regiment,
•Navy Small Boat Teams,
•Navy SEALs,
•Air Force Combat Controllers,
•Air Force rotary and fixed wing squadrons, and
•Marine Corps special operations personnel.

There are two major aspects to the Foundation's mission:
1.If you are serving in the U.S. military special operations community, and you lose your life in an operational mission or training accident, the Warrior Foundation will provide a full college education to your surviving children.
2.If you are severely wounded while deployed, the Warrior Foundation will provide immediate financial assistance and support to ensure your loved ones can be at your bedside during your recovery.

Quote:
"Strong beliefs win strong men, and then make them stronger."
-Walter Bagehot

Results:
Dan G: 240 DC
Jason B: 339 PR
Jeff: 198 Rx
Mel: 258 Rx
Tom H: 188 Rx
KSB: 171 Scale
Nina: 255 Rx
Tamas: 157 Rx
Tim H: 208 DC
Olan: 302 Rx PR
Josh S: 245 Rx
Kate: 300 Rx PR
Cindy: 235 scale
JNa: 230 scale
Jen S: 238 Rx
Jason: 284 Rx
Kim G: 192 Rx PR
Flounder: 209 Rx PR
Rachael: 198 1st Rx PR
Vinny: 307 Rx PR
P-Ditty: 209 Rx
P: 337 Rx
Kathleen: 199
Ernie: 200 Rx
Dee-Dee: 212 Rx PR
Mike P: 251 Rx PR
Todd: 242 Rx
Karen: 225 (17" PR)
Carolyn: 278 scale PR
Tina: 266 Rx
Sheng-Ching: 193
Aimee: 334 Rx PR
Steph: 264 Rx PR
Gabe: 212: 1st Rx PR
Krista: 243 scaled

Photos:

W.O.D. 9.16.11

Monkey Bar Cash Out

Congrats to Kathleen for making through the Monkey bars for the first time!

AMRAP in 20 minutes:

10 Hang Power Clean (65/95#)
20 Sit-ups
30 Double Unders

Read:
The CrossFit Games have Arrived by Jen Wieigus
Interview with Jess from Philly Cow Share by L. Pappas

Quote:
"Don’t accept your self-imposed limitations. Dare to discover what you can truly accomplish!"
- Staying in the Fight, Mark Divine

Results:
Rx
Dorothy 11
Cate 9
Mike V 11
Olan 7
Gabe 7
Kevin B. 7
Keith 9
Nina 7
Kristen SB 7
Zack 7
Josh C 11
Denise 6
Jen S 9
Becky: 6 Rx (first Rx!)
Sam B: 12 Rx
Sharon 6 Rx


Scale
Steve Z 4 (65#/20.5# KBS/su)
Nicole S 6 (su)
Oleg 8 (su)
Mike S 5 (85#/su)
Jay E 6 (su)
Becca N 7 (35#/su)
Dianne 5 (53#/su)
Pooch 6 (65#/su)
Travis 7 (95/DUA)
Meg 8 (53)
Diego 7 (75/SU)
Schell 4 (95/DUA)
Katie V. 6 (35/35DUA)
Kathleen 5 (45)
Rachael 6 (55)
Arin 8 (45#/SU)
Brian R 9 SU
Rob Ph 10 SU
WW 7
Kate 6 (45# SU)
Josh Schaf. 8
Nick 7 SU
Joe C 5 DU att
Akeem: 5 (65/su)
Lucille 7 (45/du-su) *(first class, welcome!)
JP: 6 (75/su)
J.Na 6 (65/su)
Sandy 7 (50/su)
Rob Pl 7 (Rx+--135)
Tracy 5 (65-45/su)
Justin 7 (95/su)