Cate

Laura

K.T.

Danny

Plentus

Vinny

Aimee

Congratulations to CrossFit KoP
We have been invited and are registered for the Reebok CrossFit Regionals in Landover, Maryland on May 4-6, 2012.

Our qualifying team will consist of:
Vinny Joyce
Danny Spataro
Chris Plentus

Cate Kelly
Laura Pappas
Kristin Trostle

Our individual competitor will be:
Aimee Lyons

Please support the team and Aimee as you see them training hard in the next month and if you are available on May 4-6 we could use a BIG cheering section! A huge thank you to all the athletes who competed in the Reebok CrossFit Open Sectional and to all of our supporters.

W.O.D. 4.1.12

Thruster
1-1-1-1-1-1-1

(from the floor)

then:
for time complete
500 Thrusters (95/135#)

April Athlete of the Month:
Hope you all caught our athlete of the month DeeDee- Congratulations!

Read:
Local Steve's Club Spotlight- Steve's Club King of Prussia.

Quote:
"A spoon does not know the taste of soup, nor a learned fool the taste of wisdom."
-Welsh Proverb

W.O.D. 3.31.12

The "two finger" pull-up team
(Shoeless, Dan L and Keith)

and...
the ladies and the log

Alexis

Alison

Arin

Fight Gone Strongman:

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. Yoke (200/300#)
2. Atlas Stone (over barbell)
3. GHD Bench Press (33/45)
4. Ground to overhead Keg
5. Farmers Carry (105/155#)

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.

Video:

300 pound "Grace" by Rob Orlando - video [wmv] [mov] [HD mov]

Quote:
“Don't cry because it's over, smile because it happened.”
― Dr. Seuss

Results:
Nicole S: 86
Mark B: 135
Rhonda: 168
John Sch: 129
Josh Sch: 150
Amy: 63+x
Steph B: 80
Kim G: 116
Chris S: 129
Danny: 110
JP: 112
Christina: 197
Erika: 258
Stasie: 133
Tracy: 154
Alexis: 120
Dang: 249
Arin: 138
Alison: 181
Paul F: 97
Cate: 154
Kate: 146
Patrick: 250
Aimee: 132

Congratulations to our April athlete of the Month - Denise (aka DeeDee)

Hometown: Radnor, PA
Current Location: Conshohocken, PA
Age: 27
Occupation: Sales
College: Virginia Tech (Go Hokies!)

Did you ever play sports? Yes, I played field hockey all throughout high school. I also played basketball back in the day.

When did you start CrossFit? August 2010. My roommate from college told me about Crossfit and when I Googled it, I came across the main site. It scared the living day lights out of me. I had no idea what a clean and jerk was and I was thinking to myself... there was no way I will ever be able to do a pullup or pushup. I contemplated signing up for an intro class for about 3 months. I am so happy that I finally pulled the trigger because starting Crossfit is one of the best decisions I have ever made.

What is your biggest achievement at CrossFit? To be honest, everything. I have done things that I never thought were possible. Getting my first kipping pull up was huge and was probably my first big achievement. Participating in the 2012 open was an amazing experience as well as my biggest achievement to date. Workout 12.5 really comes to mind. I walked in, never having done a C2B pullup before and with the help from Donkey and Aimee, I was able to get 14 in the workout.

Goals for the rest of this year? I would love to get up that damn rope. I am scared of heights so that may be one of the factors that's holding me back. I would also love to be able to do a HSPU, string more than 25 DUs (maybe get on that 100 board!), and deadlift 250lbs. Oh and RX Grace :)

What do you feel that you still need to work on? I need to become more efficient with my DUs - those are always a work in progess. Push-ups definitely - I look like a fish flopping around out of water on more occasions than not. Overhead squats are also a weakness.

What is your favorite time of day to WOD? 5:30pm, even though I have been making an appearance at the 6:30pm classes more recently

What's your favorite WOD? Grace, FGB, and any team workout

What’s your least favorite WOD? Eva

What’s your favorite lift? Deadlift and Clean & Jerk

What’s your least favorite lift? Overhead Squat and Thrusters

What's your favorite foods, and snacks? I am a sucker for mac & cheese

Who is your favorite coach? That's a tough one because each coach has helped me out tremendously. I love each and every one of them. Aimee - if it wasn't for your dedication and passion, I would not be the athlete I am today. Jason - for all of your knowledge you bring to class and always yelling at me to pick up that bar even if I am ready to keel over and die. And for bringing back my childhood nickname, DeeDee. Donkey - for always encouraging me to dig deeper and being there to cheer me on. Also, for making working out on a Friday night fun. Plentus - your sense of humor makes class fun and your motivation always makes me want to complete 1 more rep or run a little bit faster.

People sometimes ask me why I don't go to Crossfit Conshy (it is about 500 yards away from my office and 5 minutes from my house) and my response first and foremost is because of the coaches at KOP. Aimee has put together an amazing coaching staff and I can't imagine being coached by anyone else.

PR's to mention?
14 C2B pullups in 12.5
235lb Deadlift
125lb Split Jerk
120lb Clean

W.O.D. 3.30.12

In teams of THREE
Complete an
AMRAP in 15 minutes of:

500m row
15' rope climb
95/135# Deadlift

The score for the team is equal to the Total # of Deadlifts + the Total # of Rope Climbs*5
For example...500 deadlifts + 40 rope climbs*5 = 700 points

Coaches Note:
The team will rotate to the next station when the 500m row is complete

Quote:
" Babe, I gave it all I had...genetically."
Vinny Joyce

Results:
Rebecca,Kim,Becca 246 RopeScale
Lam,Reid,Paul F 220 Rope Scale
JayE,MikeS,MikeP(Rx) 338 Rope Scale
(63#)JenTen,Chip,Mark- 275 Rope Scale
Mike W (Sc), Sara W (Sc), John Coxhead (Rx): 238
Barb (Sc), Sy (Sc), Mark B (Sc): 257
Dorothy,Nicole S., Jess C: 251 Rx
Mike T., Dan L, Byrnsie: 330 Rx
Andrea, Sharon, Shannon: 215 (rope scale)
Donkey(cleans), Cate 135#dead, Aimee 135#dead: 313
Brian R, Dan F, Flounder: 322 (scale)
Joe C, Josh S, Westwood: 360 (scale)
Rob Ph, Ryan S., John S. :360 (scale)
Scott, Anya, Lindsey, Josh F: 627 (scale add KBS)
Meg, JNa, Gabe, Jen S: 562 (scale add KBS)
Rachel (sc)/Travis (Sc)/ Patrick (Rx): 327
Kyle (sc)/Shoeless (rx)/ First Time Faby (Rx): 370
Vin (rx)/Kathryn (Sc)/Borden(sc)/Matt G (sc): 467 (incl KBs)
Second Time Faby (rx)/Nick (Rx)/ Pam G (sc): 358
Rachael(?)/Randy (Sc)/Matt O (Sc)/Ben (rx): 390 (incl KBs)
Nicole (NC)(Sc)/Sam B (Rx)/ Melissa L (Sc): 377

W.O.D. 3.29.12

Big Welcome to Sy!

Chris A. over head!

Oleg = Beast Mode!

Peter on the Push-up

Rebecca locked out overhead

Gina - about to jerk!

"GRINDY"

400 Meter Run
10 Clean and Jerks 95#/135#
(5 Rounds of Cindy)
10 Clean and Jerks
(5 Rounds of Cindy)
10 Clean and Jerks
(5 Rounds of Cindy)
400 Meter Run

Note:
(5 Rounds of Cindy) = 5 Rounds of 5 Pull-ups, 10 Push-ups, 15 Squats.

Community Notes:
CrossFit Football is coming to town...We will be hosting a CrossFit Football Trainer Course on Saturday, July 28, 2012 - Sunday, July 29, 2012 click here to register today. This will fill up quickly, jump on it today, it's the first of it's kind in this area!

We NOW have lockers! They are to be used on a daily basis. If you feel you need a locker of your own to keep things in on a weekly/monthly basis please contact Aimee and we will come up with a plan. Anything left behind will be purged weekly.

Quote:
"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."
-Greg Glassman

Results:
RX:
Patrick 28:47 RX
Gabe 32:10 Rx
Olan 31:36 RX
Faby 26:30 RX
Mike Fab 36:20 RX
Ryan 32:07 (75)
Aimee 24:29 RX
Mike P 26:37 Rx
Kevin B. 27:55 Rx
KT 27:14 Rx
Oleg 33:48 Rx

Scaled:
Jen Sch 23:31 (3rds Scale)
Rachel R 25:05 (3rd scale)
Rachael 26:35 (55#)
Steph V 27:43 (scale)
Kathleen 26:03 (3rds scale)
Roni 30:15 (scale)
Kelly 28:27 (3rds scale)
Kate K 23:47 (3rds scale)
Alison 23:00 (3rds scale)
Joe C 35:37 (105)
Nick 34:50 (115)
John S 29:17 (black)
Alanna 34:10 (10#MBC/Band)(3rds scale)
Russell 39:40 (75#/5-4-3 Scale)
Jim C. 35:42 (85/5-4-3 scale)
Jerry 25:47 RX - ROM squats
Stasie 34:20 45# (3rds scale)
Robin 31:07 35#/jump (3rds scale)
Sy 27:49 (35#/band - 3 rds scale)
Christina 34:04 35#/ 3 rds scale
Chris A. 25:10 45#band 3 rds scale
KSB 33:09 75# (3 rds scale)
Andrea 33:49 45#/jump (3 rds scale)
J. King 32:14 105#
Heather 33:30 53#/band
Rebecca 33:09 73#/band
Gina 33:20 63#/band
Reid 33:19 95#/band *cindy scale
Chip 37:49 135#/ringrow
Peter W 36:17 115#
Elyse 75# 41:57
Nicole S 31:44 85#/3rds cindy

W.O.D. 3.28.12

Front Squat
3-3-3-3-3

then

9-7-5
Front Squats (@ 80% of your 3RM)
Kettlebell Swings (70/55#)

Quote:
"Hiding from your weaknesses is a recipe for incapacity and error."

Results:
Pooch 125# / 2:53(55#)
Jay E 315# / 2:28
Roni 115# / 2:45 (45#)
KT 135# / 3:07
Lam 195# / 5:10
Bob W 155# / 3:18 (95/55#)
Oleg 200#PR / 3:13
Dave (Pitt) 255# / 2:53
Paul (NC) 175# / 2:22
Alanna 75# / 4:27(26#)
Paul F 185# / 3:22(ROM)
Rebecca S 105# / 4:14(45#)
P 275
Brian R. 195/3:44
Rob Ph 225/3:57 Rx
Gabe 195/4:40 Rx
Joy 105/4:04 45#
Becca 105/4:17 35#
Diego 165/3:59 55#
JZ 185/3:35 55#
Steph B. 100/2:31 26#
Kathleen 108/3:38 45#
Robin 78/3:24 26#
John Sch. 220/3:11 Rx
Lauren M. 90/4:19 44#
Steph V. 165/4:32 Rx
Travis 185/3:52 Rx
JB 165/3:15 55#
Ben 155pr/4:44 55#
Matt G 225pr/6:37 55#
KSB 100/4:57 45#
Heather 115pr/3:10 45#
DeeDee 125/2:59 44#
Danny 300/3:05 Rx
Luke 185/4:43 55#
Charles 145 PR/6:24 Scale
Borden 225 / 430 Rx
Conn 225 / 4:39 Rx
Jenny From Tenny: 35 / 2:46 Scale
Randy: 175 PR /4:07 Scale
Matt O: 185 PR/ 6:04 Rx
Tim H: 185 / 3:07 Scale
Paul S: 225 PR / 5:42 Rx
Melissa S: 88 PR/ 4:58 Scale
Kathryn: 93 PR/ 2:45
Will: 285 PR / -
Faby: 205 / 4:34 Rx
Shannon 83/3:17
Barb 73/2:56
Shoeless 245/5:27
Tim M 245/ 2:46
Sarah W 73/3:38
Pam 35/3:30
Christina 65/3:14
Byrnsie 175/3:56
Mike T 215/4:25
Mike W 165/3:14

The Reebok CrossFit Games Open Sectional has come to a close, thank you to all the athletes, judges and spectators who joined us weekly. We are a bigger and better gym because of YOU! Next year we hope for double the participation of this year AND to get even more athletes involved in all aspects!

Click here to access the CrossFit KoP overall results from the 5 workouts.

CONGRATULATIONS!!!!!

We have officially qualified a TEAM!! Aimee Lyons is still on the fence about going team or individual since she did qualify to compete individually at 24th in the region, so we will keep you posted on the final decision and team as we hear more from CFHQ on the timeline to enter the exact team.

NEW CrossFit KoP Gear

We have two new Skull T-shirts and new CFKoP Car Decals available in Green, Red, Blue, and White, these are available at the CFKoP store...get yours today.

T-shirts $25

Decals $8

The newest CrossFit babies have arrived!

Congratulations to Drew and his wife, Ford Martin Milligan was born today, 3/27 at 12:26 pm! He weighed 8 lbs. 1 oz.

Congratulations to Jackie and Flounder - Wesley Jay Halpern, was born at 4:38 pm on Saturday 3/24 weighing in at 8 pounds 3 ounces, 21 inches long.

W.O.D. 3.27.12

Before and After...Mike P- at the Nooner!

The CFKoP Dirty Thirty
30 Box Jumps (20"/24")
30 Dumbbell Hang Power Cleans (25#/45#)
30 Dumbbell Push Press (25#/45#)
30 Kettlebell Swings (35#/55#)
30 Push-Ups
30 Sit Ups
30 Wallballs (14#/20# to 9ft/10ft)
30 Double Unders
30 Burpees

Birthday:
Happy Birthday Keith - ps. Keith is 30 today!

Quote:
"A wise man makes his own decisions, an ignorant man follows public opinion."
-Ancient Chinese Proverb

Results:
Alison 13:37 RX
Lauren 28:44 RX (1st!)
Paul NC 12:45 ?
Bob 23:00 SU
Jay E. 20:38 Rx+ 70
Tidmore 15:59 35/SU
KT 13:45 Rx+24/53
Rebecca 17:42 21/20/knees
Reed 25:58 21/40/45
Gina 19:09 15/DUA
Pat 24:01 30/DUA
Drew 25:29 RX
Paul F 23:09 20
John C: 12:42 Rx
Jen S: 14:33 Rx
Kim C: 20:03 (20#DB)
Lisa A: 21:16 (13", 15DB, 10# WB, SU)
Anja: 17:22 (17", 12DB, 26KB, 10#WB, SU)
Tori: 19:23 (15/12 db, 18 KB, 8WB, SU) (but BEAT JAY)
Jonathan: 16:37 (21", 25#DB, 26KB, SU)
Mike W: 18:15 (25DB, 35 KB)
Megs: 15:48 Rx
"Typhoid Mary" Brynsie: 14:35 Rx
Petrizzo: 17:24Rx
McKeever: 12:32 Rx+ (GHD)
J-Na 23:05 scale
Shirtless Shoeless 18:36 (35#)
Paul 18:37 (70# kb)
Randy 22:07 (25#/45#)
Matt O. 30:52 Rx
Akeem 19:16 (scale/25#)
Denise 19:19 Rx
Faby 16:52 Rx + GHD
Dan F. 18:00 (1/2 reps/scale)
Danny 12:32 Rx + 75# KB
Chris A. 19:48 scale
Sam 13:29 Rx
Melissa 23:18 (20#)
Plentus 14:59 RX + GHD/70# KB
Steph E. 18:21 scale
Jess C. 19:13 Rx
Charles 22:21 scale
Rachael 20:31 Rx
Matt G 28:44 Rx
Linda 19:06 scale
Leslie 18:49 scale
Darlene 16:50 scale
Brittany 16:10 scale
Libby 11:58 20 reps/scale
Kathy 17:36 20 reps/scale
Mark 17:56 scale
Luke 22:32 scale
Patrick 15:57 scale
Ben 16:59 scale
Bre 18:35 scale
Miranda Rx?
Mel 16:43 Rx
Josh F 14:30 scale
Joe P 18:40 scale
Jim C 16:39 scale
Stacy 17:54 scale
Lizzie 16:15 scale
Shawn 17:22 Rx?
David from Pitt 14:52 Rx+
Erika 17:13 scale
Rachel 21:30 scale
Josh S 15:49 Rx
Vinny 13:30 Rx+ 70#

Jason: 17:32 (GHD)

Jaime: 24:33 (scale)

Gabe: 14:48 Rx

Chris S: 19:12 (scale)

Travis: 21:09 (scale)

Dan L: 15:41 Rx

Justin R: 24:03 (scale)

Ph: 16:22 (scale)

JZ: 17:47 (scale)

Joe C: 19:34 (scale)

Nathan: 22:09 (scale)

Jen Sch: 17:35 (scale)

Jen P: 17:33 (scale) (1st class)

Amy D: 16:17 (scale)

Russell: 22:40 (scale)

WW: 18:28 (scale)

Robin: 18:47 (scale)

Jeff: 17:37 (scale)

Steve Z: 17:57 (scale)

Kate K: 16:34 Rx

Ali: 16:10 (scale)

Peterson: 15:53 Rx

Kelly: 20:38 (scale)

King: 17:27 (scale)

John Scha: 17:18 GHD

Lisa: 18:50 (scale)

W.O.D. 3.26.12

21-15-9
Handstand Push-up
Power Snatch 75/115#

Quote:
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
-Thomas Jefferson

Results:
Jay E - 11:24 ROM HSPU
Lauren M - 11:13 stinkbug/45#
Chip - 11:01 stinkbug/115#
Dorothy - 29:37 Rx
Oleg - 11:39 Box/115#
Paul F - 12:35 Box/95#
Pete - 15:01 Abmats/95#
Reid - 14:30 stinkbug/75#
Mark - 12:13 plates/70#
KT - 24:25 abmat
Jen S - 21:37 abmat(s)
Paul P. 15:54 (95#)
Brendan 8:46 (95#/box)
Kyle 10:08 (65#/box)
Breanna 10:56 (45#/box)
JZ 14:46 (85#/ab mat)
Sandy 15:28 (55#/plate + ab mat)
Stacy 10:14 (35#/box)
Jen Sch 12:31 (55#/box)
Joe P. 14:36 (75#/ab mats)
Josh 8:46 (55#/box)
First time around Faby 9:18 Rx
JB 13:15 (75#/box)
Charles 11:09 (65#/box)
Conn 10:50 (plate/ab mat)
Danny 14:50 Rx
Akeem 8:49 (65#/box)
Randy 8:50 (75#/box)
Denise 14:50 (65#/plate)
John C. 8:15 Rx
Kim C. 12:04 (50#/plate + ab mat)
Matt O. 12:24 (85#/box)
Paul S. 9:12 Rx
Melissa 12:34 (40#/plate + ab mat)
Erika 11:54 (65#/box)
Patrick 10:05 Rx
Kate K. 10:40 (65#/plates + ab mat)
Matt G. 13:18 (95#/plate + ab mat)
Heather 7:23 (bar (form)/box)
Gina 8:52 (50#/box)
First time wasn't enough Faby 7:15 Rx
Justin 15:27 (95#/plate)
Miranda 12:11 (rx wt/plate+ ab mat)
Rachael 12:21 (55#/plate + ab mat)
Brian R. 10:45 45#plate/115
Megs 11:30 ab/55#
Arin 12:45 ab,pl/55
Mel 11:53 scale/65
WW 11:57 box/75
Sharon 12:04 box/55
Roni 13:00 ab/53
Joe C. 14:22 2ab/95
Kathleen 9:52 box/45
Sarah W. 14:22 32#/box
Mike W. 14:44 65#/box/kick up
Susan 12:32 55#/2 ABmats
Alexis 12:30 40#/AB/45/10
Becca 14:37 65#/45plus shirt
Lam 14:27 75#/45# plate
Ryan 20:21 65#/45plate
Rob Ph 11:24 115#/45#/15#/ABmat
Kevin B 16:40 rx
Travis 15:45 95#/15/ab
Kate 20:40 HSPU ROM
Diego 12:39 75#/45AB
Tim M 18:18 HSPU ROM
Dan L 19:08 95#/35#+shirt

W.O.D. 3.25.12

Deadlift
5-5-5-5-5

Cash out:
Max rep deadlifts in 3 minutes at 70% of your 5RM

Quote:
"Achieving life is not the equivalent of avoiding death."
Ayn Rand

Results:
Leslie 155/30
John S. 315/30
Brian (form)
Ken 255/15
Dan 305/27
Kathy G. 115/27
Kim G. 125/32
JR 165/31
Linda 130/35
Lauren 145/33
Oleg 275/18
Alexis 143/24
Shoeless 390/32
Tim H. 245/26
Jamie 235/37
Erika 175/39
Stasie 145/41
Plentus 390/24
Tracey 175/32
Sandy 150/48
Ditty 195/12
Joy 175/39

W.O.D. 3.24.12

Reebok Open Sectional WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (65#/100#)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Community Notes:
We will run heats on a first come first serve basis. This will be available as the WOD whether or not you are participating in the open. There will be a coordinated warm-up at 9:00AM and then plenty of time to warm up prior to your heat. If you arrive at or after 10AM we will get you in a heat easily, but warm-up will be on your own.

Quote:
“Trials, temptations, disappointments - all these are helps instead of hindrances, if one uses them rightly. They not only test the fiber of character but strengthen it. Every conquering temptation represents a new fund of moral energy.”
-James Buckham

Results:Bo: 79
Mike S: 16
Lindsey 68 (45G)
Peterson 64
Becca 40 (no C2B)
Dan G 48 (95Bl)
Mike T 91
Lee 12
Jess C 63
Balmer 71
Borden 60
Conn 58
Mike W 79 (65Bk)
Gabe 34
Sarah W 60 (35Jump)
Paul F 83 (Purple)
Shoeless 72
Brynsie 71
Megs 79
Kate K 19
Nina 38
Will 19
Jen A 85 (No C2B)
Sharon 4
Ryan 50
Ditty 30
Alison 3
Jay E 81
Miranda 55
King 60
Olan 73

Photos from 12.5:

W.O.D. 3.23.12

The Maltz Challenge

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

Click here to compare to past Maltz Challenges.

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him. The 4th Annual MALTZ CHALLENGE is being held today by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him.

DEA 2012 Maltz Challenge Honorees:
Each DEA Division is encouraged to nominate a soldier killed in action (KIA) that it will honor through its participation in this 6th annual DEA Maltz Challenge.

At this time, nine service members have been nominated:

Jason Workman, Navy SEAL KIA August 6,2011.
Neil Roberts, Navy SEAL KIA March 4, 2002 (10th anniversary).
Chris Falkel, Army Special Forces, KIA August 8,2005.
Jeffrey Shaver, Army Medic KIA May 5, 2004.
Nicholas G. Xiarhos, USMC Cpl KIA July 23, 2009.
David Coullard, Marine Corps Scout Sniper KIA August 1, 2005.
Charles Robert Browning, Army National Guard Sgt KIA June 1, 2007.
Mark A. Forester, USAF Sr Airman KIA September 29, 2010.
Michael W. Hosey, Army Sgt. KIA September 17, 2011.

Post Maltz Gathering:
Baggataway’s Tavern at 31 N. Front Street, West Conshohocken, PA.

Community Event:
Click here to check out the Ninja Warrior Project at CrossFit West Chester on April 21st.

Quote:
"Great souls have wills; feeble ones have only wishes."
- Chinese Proverb

Results:
Rx
Mike P 48:44 (Rx+ #29 Ruck)
Mike P 28:30 rx (second time today....sicko)
Jerry 26:45
Eric D 27:09
Eric R 29:10
Bill 27:32
Steve 26:47
Justin 29:10
Tim C 30:04
Matt O: 49:20 (first Rx)
Oleg: 42:13
Patrick: 38:58

Scale
Gina 36:45
Rachel 44:22
Kim G 1/2 27:19
NicOle 36:25
Lauren 43:38
Chip 46:56
Jay E 1/2 21:19
Peter 48:11
Jonathan 34:46
Kim C: 36:35
Chris A: 37:08
Meg: 32: 38
Jeff 30:04
Travis 39:32
Mark K 31:22
Prince 34:09
Dan S 33:58
Randy 45:00
Pat 27:46
Mark G 32:04
John M 447:07
Alex 68:50
Ray 36:18
Susan 25:04
Robyn 34:20
Jeff D 29:54
Shannon 30:37
Russell 46:08
Dave L 28:45
Matt G 46:30
Donkey 36:20
Andrea 35:28
John Sch 35:43
Josh S 34:37
Kelly 27:30 (1/2)
Jen Sch 28:01 (7/8)
Justin K 35:26
Rachael 34:24
Justin R 28:35 (3/4)
WW 33:34
Alexis 25:41 (1/2)
Ph 33:16
JP 28:17 (1/2)
Amy D 34:01 (3/4)
Steph B 25:57 (3/4)
Chris S: 39:48
Becky: 43L18
Lisa: 40:18
Diego: 41:35
Stasie; 25:43 (1/2)
Faby: 33:52 ROM
Nathan: 26:40 1/2
Josh: 34:58
Jaime: 37:53
Pam G: 34: 52
Melissa L: 37:33
Melissa S: 37:09

W.O.D. 3.22.12

Ciera

Dan L.

Kim

7 Rounds for time of:

12 SDLHP (55/75#)
12 Push Press (55/75#)
12 MedBall Cleans (14/20#)

Community Notes:
Barbell Strength will run as usual at 5:30PM tonight. In tandem we will be running the open sectional wod 12.5 for those competing in the open only.

Quote:
"All men can see these tactics whereby I conquer, but what none can see is the strategy out of which victory is evolved."
-Sun Tzu

Results:
Roni 21:13 45/14
Drew 23:30 Rx
Rachel 23:52 45/14
John K 19:33 65/20
Paul 22:11 65/18
Lauren 28:03 45/14
Lam 23:37 65/20
Oleg 16:52 Rx
Josh 18:59 Rx
Mark C 18:17 55/15
Jonathan Sch. 22:06 53/15
Chip 22:03 Rx
Russell 24:40 5 rds 75#
Ciera 21:07 53#
Susan 17:08 Rx
Kim C. 21:55 rx
Dan L. 16:51 rx + 85#
Jim C 18:20 55#
Andrea 25:19 45#
Mike W 19:45 65#
Lisa A 24:56 35#
Gabe 17:17 RX
John S 15:00 RX
Jamie 21:38 RX
Becca 27:53 RX
Rachel 19:26 (45)
Alison 15:10 RX
Faby 12:30 RX
Rob Ph 14:30 RX
WW 17:40 (5rds,65)
Travis 17:16 RX
Mark 19:18 70
Kate K 17:37 RX
Kathleen 20:18 45
Luke 26:55 (5rds,65)
Nate 26:40 (6rds,75)
Steph V 16:50 RX
Arin 26:45 RX

W.O.D. 3.21.12

Happy Birthday Coach Steph!

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

then at 70% of your 1RM complete 3 Split Jerks on the minute for 7 minutes

Read:
Consistency by C. Plentus

Video:
"Efficiency Tips: Handstand Push-Ups" with Chris Spealler - video [wmv] [mov]

Quote:
"A coach is someone who can give correction without causing resentment."
- John Wooden

Results:
Gina 85/60
Drew 185/130
Brian 145/105
Jay E 275/195
Mike S 120/80
Paul "I love SJ" F 205/145
Joy 95/65
Pooch 135/95 PR
Bob 155/115
Roni 95/65
John K 175/125
Shannon 98/63
Kevin B 205/135
Tim M 225/165
Mike 205/115
Kim G 85/60 (no split)
Kara 98/65
Alanna 68/45
Jess C 118/83
Rob Ph 235
Gabe 155pr
Brian 215pr
Kathleen 110 big pr
JZ 145
John S. 205
Mel 125
Steph B 103pr
Steph V 133 (back jerk)
Vinny 235
Dan L 190pr
Nick 175pr
Sandy 90pr
LP 130pr
Denise 125pr
Brad 185pr
Joe P 155pr
Alison 135pr
Miranda 155 huge pr
Matt G. 215pr
Matt O. 140
Ditty 110 pr
JNa 95pr
Heather 85pr
Flounder 185pr
John C. 250pr
Randy 165pr
Charles 135pr
Faby 205pr
Conn 205pr
Borden 165pr

June 9th -HOPE

The annual Fight Gone Bad fundraiser has taken on a new and better life this year. First of all every dollar raised goes to Saint Jude's Hospital. Secondly, the WOD has evolved to
Burpees
C2B pull ups
Thruster 95/65
30" box jump/24"
Power snatch 95/65

Third -we will most likely be pairing up with the bigger local CrossFit community to do this workout. Stay posted for details.

Check out these videos:
Coach Glassman discusses the new CrossFit for Hope fundraiser (formerly FGB), coming June 9th - video [wmv] [mov] [HD mov]

Coach Glassman visits Saint Jude Hospital - video [wmv] [mov] [HD mov]

Quote:
"To know that even one life has breathed easier because you have lived, that is to have succeeded."
- Ralph Waldo Emerson

W.O.D. 3.20.12

The Bear

Perform 5 rounds of 7 cycles of:

Power Clean, Front Squat, Push Press, Back Squat, Push Press

Use the 5 rounds to find your max load. There is no time constraint, but do not rest the bar on the ground once you have started a set of 7 cycles. A squat clean and thruster is legit (as well as a back rack thruster).

Click here to compare to past "Bears"

Quote:
"A man who has committed a mistake and doesn't correct it is committing another mistake."
- Confucius

Results:
Kate K 55/65/75/85/90
Jay E 75/95/135/200Fail/185Fail
Bob 75/75/85/95/105
Gina 15/35/45/55/65fail
Becca 33/53/63/68/73
Drew 45/65/85/105/125(3)
Paul F 45/75/95/105/115
Alanna 15/15/25/35/35
John C: 65/85/95/135/145 Fail
Kim C: 15/25/35/45/55
Brynsie: 75/85/95/105/--
Sarah W: 15-20-25-35-40
Mike W: 45-65-85-95/105 Fail-85
Tim M: 45-65-95-115-135 Fail
Mike P: 75/95/95/115/125 Fail
King: 55/60/65/85/95
Shannon: 15/25/35/45/55
Pete: 55/65/75/85/95
Ciera 45, 50, 55, 55, 65
Meg B 33, 43, 53, 63, 73 (pr)
Chris A 43, 53, 63, 73, 83 (failed)
Kara 33, 43, 53, 63, 70 (pr)
Tori 33, 33, 38, 43, 48
Megs 43, 43, 55, 65, 75
Nick 45/65/75/115 fail/95 fail
JP 45/65/65/75
Randy 45/65/85/95/105
Akeem 45/55/65/75/85
Denise 35/45/55/65/75 x 3
Katie 35/45/55/60 x 3
Dan 15# (form)
Derreck 65/75/85/105/135 x 5
Charles 45# (form)
Oleg 65/75/85/105/115
Stasie 15/35/45/? fail
Paul 65/75/85/105/115
Erika 35/45/55/65/75 x 3
Jason B. 45/65/95/135/145 x 6
Faby 65/75/95/115/125 x 5
Justin 65/75/95/115 fail/115
Kathryn 33/53/53/58/63
Matt 45/55/65/75/85
WW 45/55/75/?/?
Gabe 75/85/95/105/?
John S ?/?/?/?/?
Nathan 32/32/42/42/37
Kelly 22/33/33/33/22
Keith 95/115/ouchie
Dig 65/75/85x2
Amy D 15/25/25/25/25
Jeff H 65/95/105/115/65
Danny 145
Ditty 33/45/55/65/75(f)
Ken 45/65/75/85pr
Travis 6585/95/105(f)
Dan L. 65/85/95/105/115(f)
Jim C. 65/75/85/95/105(f)
Patrick 65/75/85/95/105
Shawn?
Tim H 65/75/85/-/-
Joe P 65/75/85/95(3f)/95(4f)
Luke 65/75/85(4f)/85/95(4f)
Ben 45/55/65/65
Rachel 34/34/45/50/52.5
Mrs. Peterson 35/35/45/50/35
Vinny form
Stacy 15/25/35/45/45
Jen Sch 33/38/43/48/53
Lisa C. 33/38/43/48/53
Donkey 35/45/55/65/75
Chris S. 75/95/115/115/95
Alison 33/45/55/65/75

Photos:
Tim M - powers through
John - it's not that bad? or is it?

Community Notes:
We WILL be having our regular 9AM/10AM classes on Easter Sunday (4/8).

...but due to the Easter Holiday we are changing the date of the first Adventure WOD with Vinny. It will be on 4/15 at 11AM. This counts as a regular class or as a drop in rate $20 for non-members.

There will be NO kids classes on Easter Sunday (4/8).

Maltz:

Reminder the Maltz Challenge is on Friday 3/23 in all classes.

WOD 12.5:
One workout to go gang, let's rally and make 12.5 KoP's best open WOD yet. There are a good amount of people traveling this weekend, so we will be hosting another session for Open WOD 12.5 at 5:30PM on Thursday in addition to our regular 9:00AM Saturday session.

W.O.D. 3.19.12

Burpees....and Pull-ups

AMRAP in 15 minutes
1 Pull-up 1 Burpee
2 Pull-ups 2 Burpees
3 Pull-ups 3 Burpees
4 Pull-ups 4 Burpees
Continue ascending up the ladder until 15 minutes is complete
Score will be the total reps completed

Open Sectionals Update:
Four down and one to go and this competition is going right down to the wire. The last two workouts were difficult for team KoP and as a result, we dropped six more places to 28th place. This is still in the money but you can bet your mortgage that EVERYONE will be gunning at us to knock us down. We need to treat week 5 like an elimination game because if we do not bring ALL that we have, we may be watching from the bleachers. It is time to show the area what we can do!

12.4 finally introduced the dreaded muscle-up but it was reserved for those elite enough to get there. The men's podium looked completely different with all first timers. First place went to Tim M (252) who learned both MU and DU one month ago. Second place awarded to both Sam B (247) and Tim P (247) making their debut in 2012. The ladies podium was led by Aimee, the only girl to get a MU (249). The other places were determined alphabetically but many of our ladies got 240 (Nina, Cate, Jen S, LP and KT). One week to go and it has never been so important to bring it. Stay tuned to find out if we make a trip to MD.

Click here to see the CFKoP ranking results from 12.4.

Quote:
"He who is not everyday conquering some fear has not learned the secret of life."
-Ralph Waldo Emerson

Results:
Alanna 9 rds - scale
Mark C 12 rds -scale
Chip 11 rds + 1p
KT 13 + 7p
Nicole S 10rds + 8p
Lauren 11 + 8p - scale
Peter 12 + 13p + 7b

Results + time for 400M Sprint directly following the 15 minute AMRAP:
Susan 10 rds, 8 burpees 17:24
Matt 9 rds, 10 pullups 16:47
Lisa A 8 rds (purple) 18:13
John C 17 rds, 4 pullups16:46
Kim C 10 rds, 2 pullups (ROM) 16:57
Mike W 10 rds, 9 pullups (band)17:22
Sarah W. 8 rds, 2 burpees (jump) 18:12
Liz O. 11 rds, (green) 17:41
Chris T. 9 rds (floss) 17:18
Kara 11 rds. 5 pullups (band+mf) 17:40
Travis 11+9pull 16:49
Brian R 13+10pull 16:46
Megs 13+6burp 17:01
Josh S 12+6pull 16:34
Arin 10+10pull (mf) 17:16
Kathleen 11+9pull (mf) 17:29
Roni 10+2pull (mf) 17:01
John S 11+7pull (gr) 17:01
Gabe 12+4pull 16:39
Justin R 10+3pull (2Bl) 16:55
Sharon 10 (bl & BJ) 18:36
Anya 10 (purple) 17:14
Jim C 9+5pull 16:25
Patti 14 (mf) 17:30
JZ 13+4burp 16:37
Miranda 12+3pull 17:08
Patrick 13+4pull 16:48
Tony 14+10pull 17:08
Chris S 11+12pull 17:32
Sandy 13 (Gr) 17:56
Oleg 12+1pull 17:01
Jen Sch 13+1pull (Gr) 17:28
Luke 9+8pull 17:26
Tidmore 11+2pull (mf) 16:42
Brad 12 17:44
Kate C 14 16:43
Payne12+2pull 17:28
Erika 13+6 (kip attempts) 17:32
Shawn 12+6pull 17:06
Ditty 9+4burp 17:17
Nick 11+5burp 16:41
Paul 13+2pull (rings) 17:50
Melissa 12+5pull (Gr) 17:27
Heather 12+4burp (Bl) 17:03
Jess C 11+9burp 17:23
Akeem 9+5burp (Bk) 17:40
Randy 9+5pull (2mf) 17:16
Borden 11+8burp 17:37
Conn 11+5pull (ring) 17:33
Charles 10+6burp 17:40
Mike P 15+10pull 16:42
Balmer 13+1pull 16:30?
Sam B 15+1burp 16:44
Josh F 8+9pull (Gr) 18:00
Tracy 10+2burp (Gr) 17:12
Kate K 11+2pull 17:00
Justin K 12+6pull (ring) 16:59
Faby 13+3pull 16:50
Mark B 12rds 17:33
Flounder 11 rds 16:41
Keith 14 rds, 6 pullups 16:47
Becca 10 rds, 7 pullups ROM 17:14
Alexis 10 rds, 3 pullups 17:18
Jaime 11 rds, 8 pullups (green)18:19
Rob Ph 11 rds, 5 pullups (aqua) 17:04
Diego 11, rds, 3 pullups 17:11
Rachael 11 rds 17:05
Dorothy 13 rds, 1 pullup 17:10
Jason L. 13 rds 17:17

W.O.D. 3.18.12

21-15-9
Hand Release Push-ups
Box Jumps
Ring Dips

Quote:
"The way to happiness is; Keep your heart free from hate, your mind free from worry, live simply, give much, fill your life with love, do as you would be done by."
-Buddha

Results:
Peterson 11:07 (25", blue band)
Handler 10:29 (black band)
Brian 12:28 (ROM)
Joe C. 12:09 (band)
Chris C. 11:41 (25", green band)
John S. (10:15 24", MF)
Kim 10:47 (17" step ups, green)
Steph B. 10:30 (20", green)
Danny 11:14 Rx
Megs 7:48 (MF)
Erika 9:14 (black band)
Kyle 11:22 Rx
Alexis 11:06 (blue)
Ben 11:06 (green)

W.O.D. 3.17.12

Nothing is hard for SA

Anything you can do, I can do better...

I'm bored, when can I do some muscle-ups!

Kristin Clever has NOTHING on me!

Don't be jealous, she is all mine. :)

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 14/20 pound ball 9/10 ft targert
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

Community Notes:
Happy St. Patty's Day - Who's coming out in their green today!

We will run heats on a first come first serve basis. This will be available as the WOD whether or not you are participating in the open. There will be a coordinated warm-up at 9:00AM and then plenty of time to warm up prior to your heat. If you arrive at or after 10AM we will get you in a heat easily, but warm-up will be on your own.

Quote:
"Work is not man's punishment. It is his reward and his strength and his pleasure."
-George Sand

Results:
Mike V 244
Dorothy 220
Mike F 175
Cate 240
Aimee 249
Sam B 247
John C 235
Becca 117
Alanna 80 (10lbs)
Conn 152
Steph V 1
Lauren 92
Denise 191
Mark B 150
Ben 111
Keith 235
Jason B 240
Mike S 87
Rhonda 150WB/270SU
Jess C 162
Paul F 155
Lee 154
Megs 217
Gabe 240
Jason 240
Danny 245
Flounder 137
Lam 127
Kate K 176
Mike T 201
Plentus 245
Steph B 94
Susan 127
KT 240
Vinny 246
Kate C 222
Ditty 137
Sharon 116
Alison 201
Will 104
Shoe 179
Tony 180
Chip 170
Nina 240
Jay 178
Howard ?
Miranda 227
Tamas 93
Olan 181
Heather 145
Beth O 130