W.O.D. 5.1.12

"men in vests"

Death by Pull-up 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able. Use as many sets each minute as needed. 

For an added challenge wear a weight vest.

Your score is the total number of minutes completed- which will indicate the amount of pull-ups reached.

Read:
  Can your diet cure disease by L. Pappas.

 Community Notes:
We will have two modifications to our schedule this week/weekend due to the Mid-Atlantic CrossFit Regional Competition. On Friday 5/4 ONLY our 6:30PM CrossFit class will be canceled, In leiu of that the 7:30PM Westside barbell class will be moved to 6:30PM on Friday 5/4 ONLY. MindBody online has been updated.  There will be NO kids classes this Thursday or Sunday. 

Quote:

"Take pride in how far you have come and have faith in how far you can go."

– Christian Larson

Results:
Bob 11 blue
Gina 13 Grn
Brett 9
Jay E 10
MIke P 17
Mike S 7
Wax 9
Pat P 11 grn
Paul F 10 blk
Nina 6
Chris 12
Mike W 9
Meg B 12
Kevin B 12 vest
Mike T 19 vest
Jonathan 11
Kim C 12
John C 17 vest
Matt O: 10
Megs: 15!
John Sch: 9
Alanna: 6 blue/MF
Sy: 11
Anja: 6 bluex2 
Dan L 14
Diego 14
Lam 12
Ernie 13
Gabe 11
Kathleen 10MF
Bob 14
Peterbutt 13
Mrs. Peterbutt 12 green
Arin 9 MF
Alison 9
Bo 13
Ben 10
Kate Kenny 13
Amy 6 green
Luke 7/ 4:54
Jim C: 8 / 6:07
Patrick: 14 / 4:06
Mel 12 / 5:09
DeeDee 8 / 4:18
Rachel R: 9 blue / 3:33
Justin: 15 / 5:45
Joe P: 13 / 3:49
Kerri (from CT): 8 / 5:06
Jess S: 9 (bands) 5:58
John G: 11 / 5:51
Paul S. 15 (5:17)
Erika 8 (4:26 SU)
Jess C. 11 (5:35)
Jeremy 8 green (5:30)
Matt G. 11 (5:59)
Oleg 15 (3:47 sit ups)
Stasie 5 black (4:33 SU)
Jen S. 13 (2:55)
Nick 13 (3:47)
Kate C. 15 (4:47 GHD)
Tidmore 9 (3:40 SU)
Leslie 10 black (4:00 SU)
Linda 6 black (4:34 SU)
J-Na 8 blue (5:31)
Josh 12 (8:45 full Annie)

W.O.D. 4.30.12

9:30AM class goes international
Big welcomes to Julia (from Colombia, South America) and to Chris (from New Zealand)

 Congratulations to Gina who WON a local 5K!
(hey, great looking sweatshirt Gina!)

21-15-9 rep rounds of;
Front Squat (105/155#)
Hang Power Clean (105/155#)
Box Jumps (20/21"-24/25")

Coaches Notes:
Athletes will use one bar with the same weight for both the Front Squat and Hang Power Clean. This bar will be taken from the floor for each movement. Scale weight according to level and ability. Box height can also be scaled as needed.

Community Notes:

The Fit Life Project (https://www.facebook.com/pages/The-FITlife-Project/294449140610181) is a documentary series about stories of how CrossFit has changed peoples lives.  Our very own, Coach Steph's story has been choosen as one of the first that will be featured.  On Saturday, May 12th the 10am WOD will be filmed for the documentary.  Please come out and support Steph by doing the WOD.  Those who are interested can participate in short interviews after. 

Quote:

“Coming together is a beginning. Keeping together is progress. Working together is success.”

– John C. Maxwell

Results:
Peter 12:17 115
Chip 15:46 135
Jay E 13:43 Rx
Lauren 15:33 65
Cris A. 16:11
Roni 15:01 75
Cline 13:44 95/24
Julia (Colombia) 13:16 85
Chris (NZ) 11:42 135
Nick Z 11:42 65
Barb Z 12:03 53
Kara 12:33 53
Chris T. 12:43 45
Jerry 13:12 135
Mike W. 14:54 115
Sarah W 16:26 22
Jonathan 14:14 75
Alison 9:53 (75#)
Arin 12:46 (63#)
Bre 13:07 (53#)
Brian R 11:31 (115#)
Justin R 15:44 (115#)
Christina 14:08 (53#)
Gabe 14:52 (135#)
Josh S 13:07 (135#)
Ryan S 14:33 (105#)
Roman 12:52 (115#)
Mike F 15:33 (Rx)
Matt G 18:52 (115)
Dan 12:55 (35)
Balmer 12:53 Rx
Denise 12:40 (85)
Mel 11:50 (75)
Justin 15:02 (135 21/15)
Akeem 13:40 (75)
Oleg 16:28 (sub)
Jen S 14:43 Rx
Kate K 12:15 (85)
Katherine 13:22 (63,17")
Nick 19:01 (115)
JNa 12:50 (65,17")
Paul S 14:!4 Rx
Melissa 15:37 (63,20")
Derrick 18:02 (135)
Conn 16:23 (115)
Borden 14:16 (125)
Kim C 12:39 (55)
John C. 14:32 (Rx)
Mark B 11:05 (75)
Jeff 14:18 (105)
Alexis 12:43 (63)
Olan 17:39 (155/135)
WW 15:00 (95)
Matt O. 18:52 (120)
Jason L 12:09 (Rx)
Patrick 10:51 115#
Flounder 12:35 75#/21"
Diego 13:27 95#
Jess S. 11:33 53#
MIke P 13:19 135#
Nathan 14:12 35#/20"
Luke 17:18 105#
Sandy 11:49 55#/17"
John Scha. 15:19 Rx
Dan L 15:21 115#
Josh F 13:40 75#
Rachael 9:56 55#
Shawn 11:44 135/115#
Joe P 12:30 105#
Joy 11:38 63#

W.O.D. 4.29.12

Jay E. back on top with a 205# Snatch...who's next?


Bench Press
3-3-3-3-3
then
Max Pull-ups

Quote:
We can still astonish the gods in humanity
And be the stuff of future legends,
If we but dare to be real,
And have the courage to see
That this is the time to dream
The best dream of them all.
-Ben Okei, Mental Flight

Results:
Mike P 210/32
JP 145/19 (green)
Lindsey 85/15 (green)
Kim G. 70/5 (MF)
Jeremy 245/13
Patrick 235/24
Paul F. 235/9 (black)
Alanna 60/19 (green)
Gabe - 145 / 14
Erika - 95 / 7
Travis - 145 / 21
Justin - 130 / 11
Alison - 140 / 5

W.O.D. 4.28.12

AMRAP in 10 minutes

10 Squat Clean Thruster 65/95#

1 Rope Climb

Community Notes:
Good luck to Mike T. and Balmer competing in the Tough Mudder this weekend! Stay warm and have fun!

Quote:

"You are what you think about all day."

-Allen Ginsberg

Results:
Paul F 2+10 (95 pulls)
Jordan 3- (95 climbs2)
Patrick 4 +3 (Rx)
Ali 4+6 (45 pulls)
Steve 3 (45 pulls)
John S 4 (Rx)
Rachel 3 +10 (Rx) 1st Rx!!
Rebecca 3+5 (Rx)
Kim G 3+3 (53 pulls)
Jess S 3+6 (45 pulls)
Renee 3+7 (45 pulls)
Josh F 4+7 (65 att)
Sarah 2+6 (35pulls)
Joy 5 (45 att)
DeeDee 3+10 (att)
Flounder 3+3 (63 att)
Erika 4+6 (53 climb1)
JNa 4+4 (45 att)
Arin 4 (45 att) 1st rope climb!!!!
Kyle B 3+8 (75)
Kathleen 4+10 (35 pulls)
JohnG 3+10 (85)

W.O.D. 4.27.12

Ryan overhead

5 Rounds for time of:

400 meter Run

15 Push Press (95/135#)

Community Notes:
CrossFit KoP is hosting our next Level 1 Trainer Course on August 11th and 12th, click here to sign up today. If you have any interest, these sell out fast, act quickly.

 Quote:

"If what you did yesterday seems big, you haven't done anything today." 

-Lou Holtz

Results:
Mark B 19:08 95#/Row
Becky C. 22:04 63#/Row
Byrnsie 18:35 Rx
Kelly 19:26 33#
Jess C 20:34 65#
Russell 22:38 80#
Ryan 18:55 85#
Jay 19:30 RX
Mike S. 25:25 80
Gina 18:11 53
Wax 22:59 135ROM
Kim G 23:14 45
Rebecca 22:42 73
Lauren 20:35
Pay 21:46 95
Steve 22:10 Row/45
Jeremy 20:51 55
Cline 20:15 85
Peter 18:54 105
Mark 17:05 100
Lam 20:15 95
John C 18:47 rx
Kim 16:35 (55)
Peter O 21:20 (105)
Sy 16:36 (45)
Barb 18:13 (45)
Kara 19:19 (45)
Chris T 18:35 (45)
Patrick 15:59 115
Dee Dee 18:16 65
Mike Fab: 20:41 Rx
John Sch: 19:41 Rx+ (Weight Vest)
Christina T: 19:47 45#
Luke: 20:07 95#
John Gil: 17:54 95/115
Sandy: 22:25 45/Row
J.Na: 21:17 55#
Borden: 24:05 95
Erika: 20:22 53
Lisa: 22:01 55? 65?
Paul S: 20:56 Rx
Nick: 18:55 105
Melissa S: 23:20 45#
Christine 22:58 68#
Bre 20:16 53#
Dan F 24:01 25#
Katrina 19:45 25#
Stacy 19:12 53#
Joe C 19:48 95#
Josh S 20:09 115#
King 18:42 105#
Olan 21:25 Rx
Shawn 18:42 115#
WW 21:32 95#
Matt O 20:27 115#
Alexis 20:59 55#
Kate C 17:56 Rx

W.O.D. 4.26.12

 PR city tonight!
John C takes over the top of the board with a 190# snatch
and
Ben joins the muscle up club with his first two muscle ups
Congratulations gentlemen!

A big welcome to Bob!

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings 55/35#

40 Pull-ups

30 Handstand push-ups

Quote:

“A great leader's courage to fulfill his vision comes from passion, not position.” 

-John Maxwell

Results:
Nicol 16:10 (25plate)
Steve 20:39 scaled
Brett 17:47 scaled
Roni 23:15 (35kb,grey)
Mike s 27:14 (45kb)
Mike P 15:10 (35kb,abmat)
Tidmore 20:12 (floss,abmat(
Pooch 17:33 (45kb,box,band)
Elyse 19:28 (21box)
Rebecca 19:32 (24box,redband)
Pat P (grn, 50burbs)
Paul F 19:16 (allkindsofscales)
King 17:22 (abmat)
Kate K 20:17 (small Mt.under HSPU)
Peter 21:05 (3abmats)
Nick Z. 20:28 (45kb,ringpulls, 17box)
Cline 21:46 (21box,blk)
Chip 22:27 (60=Airsquats)
Lauren M 23:12 (scaled)
Rhonda 19:48 scale
Meg B 16:28 mat/plate
Byrnsie 24:58 RX
Kim C 20:48 (abmats/romPU)
John C. 14:40 RX
Jen S. 26:01 ABmats
Becky 22:33 bandHSPU
Alanna 29:12 scale
Bob 20:30 scaleHSPU (1st class!)
Ben 18:56 44# scale....then a muscle up!!
Gabe 19:49 scale
WW 23:30 45#/ SB/ JPU
Rachel 24:20 blue/ box
Matt O 25:34 SB
Faby 19:34 RX
Paul 24:46 ab mat
Patrick 22:13 RX
Stasie 22:23 band / box
Christina 26:57 gr/box
Alison 17:04 gr/SB
Travis 20:39 SB
Cris A 24:30 RX
Big John 24:43 rom pull ups / GHD
Steph V 24:12 gr/hsh
Sharon 28:05 SB/RR

W.O.D. 4.25.12

"The Clean Complex"
5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean


Reps should be touch and go.
then:
4 Rounds For Time of:
7 Power Cleans 65% of today's weight
10 Ring Dips


Community Notes:
We are offering our next Three Paleo 101-Fundamentals of Nutrition with Laura. These are included in your fundamentals package if you have recently joined CrossFit KoP and not previously attended these sessions.
Dates:
Wednesday May 16th at 6:30
Monday June 18th at 6:30
Wednesday July 11th at 6:30


Recipes:
Has your sweet tooth gotten the best of you? We found two new recipes to keep you going. Dynamite Chewy Chocolate Cookies and Almond Butter Balls both are gluten and dairy free.


Quote:
“Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.”
-Vince Lombardi  


Results:
Gina 88/5:37
Jay E 225/4:24
King 175/5:23(sub pullups)
Mike S 115/6:10
Chris A 145/4:52
Roni 88/5:19
Rebecca S 98/6:05
Chris Ags 133, 3:57
Lisa A 65 4:27
Kim C 80, 3:52
John C 225, 3:22
Dawn 75,6:07
Rhonda 60, 4:31
Sy 73, 4:32
Bre 83 4:48
Sarah W 83, 9:29
Kevin B 165 3:54
John Sch 185/5:28
Megs 95(CleanPR)/4:12
Mel 95/5:30
Gabe 165/6:57
Lam 135/8:18
Josh 165/6:09/CFEndurance
Peterson 195/CFEndurance
Dan F 85/9:07(7xComplx)
Brian R 185/5:21(Blk)
Kathleen 88/7:05
Joe 165/6:37
Jim C 155/7:57
Christine (from CO) 98/8:58
Sandy 85/5:59 band
JOe P. 135/7:10
Stasie 70/7:13 band
Deedee 105/6:53 band
Shoeless 195/7:37 band
Mel S. 75/4:41 band
Paul S. 195/3:53
Tim H. 165/4;59 scale
JNa 80/3:58 band
Faby 185/4:54
Borden 165/5:12 band
Conn 155/5:34 rom
Cline 145/5:09 band
Jeremy 115/5;16 band
Ben 115/5:26 scale
Vinny 225/form
Oleg 155/4:52
JB 125/4:38 scale
Jerry 175/3:20
Panos 165/5:42 band
Nick 185/4:46

CFE

Tomorrow's (Wednesday 4/25) CF Endurance WOD will be held at the Upper Merion HS track, meet Coach Pappas at 5:30PM.


Come out to test your fitness by doing a:
1 Mile Time Trial
(full rest)
400/300/200
rest 4min
400/300/200

W.O.D. 4.24.12

Eyes on the prize!

Three Rounds for time:
500 Meter Row
10 One arm Dumbbell Snatch 5R/5L*
20 Wallballs (14/20#) to 9ft/10ft target

*scale weight according to level and ability-this years Regional weight is 70# for ladies and 100# for gentlemen.

Quote:
“Coming together is a beginning. Keeping together is progress. Working together is success.”
-Henry Ford

Results:
Mike P 16:03(65db)
Brett 14:18(55)
Tidmore 14:49(55)
Wax 13:39(55)
Jay E 17:04 (100)
Paul F 14:13(50)
Gina 16:47(35)
Pooch 14:46(45)
Kim C 18:35 (35)
John C 20:09 (100)
Jonathan 14:25 (20)
Peter O 16:04 (40)
Liz O 16:32 (25)
Nick 15:57 (50)
Chris T 16:26 (20/15)
Kara 15:52 (25)
Tori 19:17 (35)
Lindsey 16:06 (scaled)
Dawn: 17:23 (25#, WB some ROM)
Megs: 18:42 35#
Brynsey: 16:55 70#
Becky C: 18:33 25#, WB some ROM)
Robin 15:14 20#
Flounder 16:08 45#
Joe P. 15:16 45#
Tall Dan 11:24 50#
Breanna 15:50 25#
Ken 17:03 45#
Kyle 23:52 (12/8) Great first class!
Nathan 16:37 (20/12)
John S 13:40 (70)
Travis 15:55 (55)
Jaime 16:34 (45)
Jen Sch 13:39 (20/10/run)
BO 13:06 (35)
Josh F 16:14 (25/15)
Gabe 12:16 (50/run)
WW  15:32 (45/run)
Joe C 13:26 (45)
Alexis 15:37 (20/12)
Roman 15:05 (50)
JZ 15:34 (45/run)
Keith Doans
Jen S 19:04 (45)
JP 16:22 (20/14)
Shawn 13:04 (45)
Denise 15:28 (35)
Katie 15:16 (20)
Rachel 12:41 (30)
Amy 15:22 (20/12)
Oleg 16:50 (55/ sub WB w shoulder press 65#)
Matt G. 17:04 (55)
Melissa 16:59 (20/10)
Paul 14:10 (70)
Jess C. 15:07 (35)
Miranda 16:06 45/sub WB w shoulder press 45#)
Faby 13:15 (70)
Alanna 17:49 (20/10)
Rebecca 14:33 (35)
Matt O. 15:49 ()55)
Leslie 16:19 (25/10)
Ernie 15:48 (50)
Kathy 16:30 (12/8 ROM)
John G. 14:20 (50/14)
Josh 13:02 (55)
Justin 16:46 (70)
BJ 11:36 (50)
Faby 13:11 (70)

GOLF OUTING!!!

On May 12th, Jason will be hosting his annual golf tournament that raises money for a Philadelphia University scholarship dedicated to his best friend who passed away in 2004 at the age of 25. The tournament, played in a best ball format, is held at the Ingleside Country Club in Downingtown, PA, and it will begin at 8:00AM. The cost of the tournament is $95.00 which includes your greens fee, cart, catered lunch at the Thorndale Inn and all you can drink beverages (beer included) throughout the day. If you would just like to golf, the cost is $80.00. All proceeds go directly towards the scholarship. The tournament is sponsored by Taylor Made so there will be prizes for longest drive, longest putt, lowest score and a raffle included with your greens fee. Jason would like to have an idea of how many people are interested by May 6th but you can register up until the morning of. If you have any questions, please talk to Jason. Thank you very much.


Click here to read more about the event.

W.O.D. 4.23.12

Lisa A - don't forget to grip that bar!!!

Robin - afraid of her own PR??

Christina

Travis grinds out 5!

Deadlift
5-5-5-5-5

then:
3 Rounds for time of:
15 Toes to bar
15 GHD Sit-ups

Community Notes:
Congratulations to Steph V for the completion of the Coaches Prep Course and to Gina, Keith, Kristin T and Dorothy for the completion of the CrossFit Level 1 Trainer Course.

Quote:
"Without education we are in a horrible and deadly danger of taking educated people seriously."
-G.K. Chesterton

Results:

Robin 165/7:41(scale)
Lisa A 175/7:21(scale)
Kara 155/7:10 (scale)
Chris T 135/6:59 ((scale)
Beth O 105/7:50 (scale)
Barb 155/6:59 (scale)
Lauren 145/8:52sc
Jay E 445/9:04dc
Chip 385/8:20
Peter 295/6:45
Lam 255/7:48sc
Roni 145/8:08sc
Cris A. 255/6:30sc
Jason B 400/7:20sc
Paul 345/5:15sc
Cline 225/8:09sc
Albert (CFAlbany) 345/5:00Rx
Megs 175/4:49 Rx
Jason 345 ---
Alexis 135/6:42 sc
Mike W 255/6:58 sc
Sarah W. 135/8:19 sc
Byrnsie 295/7:22 rx
Travis 325/6:49 sc
Christina 125/8:31 sc
Diego 245/6:03 Rx
Matt G 300/6:32
Matt O 320/7:30
Mel 190/6:47
TP 225/5ish rx
Tim H 245/8:20
Jeff 255/7:27
Luke 255/5:03
Sandy 150/5:27
Jen S 205/4:43 rx
John S 305/7:37
Josh S 295/6:30
Gabe 295/5:38
Justin R 265/4:41
John C 345/4:55 rx
Tobin 345/4:51 rx
Ernie 255/4:53
Dan L 295/6:38
Kim C 153/8:05
Joe C 285/6:26
Roman 285/7:49
Alison 245/7:10
Arin 148/5:54
Kathleen 133/6:13
Jim C 285/10:15
Mark B 275/7:43
Brian R 265/7:15 rx
WW 275/5:45
Denise F 9:17/185
Katie 9:22/145 scaled
JZ 7:22/275
Joe 7:31/275
Christine from CO 170/5:53
Kate K 165/6:54
Erika 185/7:12
Heather 165/7:08
Nick 2:55/8:55
Akeem 245
Harry 195/6:30scaled
Oleg 165/6:30scaled
Borden 335/6:52
Conn 335/7:50
Tidmore 265PR/7:27
Mike P 360PR/5:53
Paul S 365/7:02
Kate C 255
Faby 325/8:21
Joe P 7:31/275
Justin K 305/7:59
Pam 165/7:04
Melissa L. 165/7:10

W.O.D. 4.22.12

"A WoD down by the train tracks"

Rebecca

Erika

Steph B

The Rainy Day Crew

Josh F

The Adventures of P - Day 2

The first installment was such a huge success, I bet you can't wait to continue your adventure in installment 2!

Meet and Park at Frosty Falls for the start of your favorite adventure WOD

9:00AM ONLY

Friends and Family welcome free of charge!

Reminder:
Dress accordingly because Mr. Thunderstorm is supposed to visit...but that won't slow our superhero down as you will mostly be under the bridge!

WOD:
As individuals, go through each station Fight Gone Bad style. You have one minute at each station to accumulate as many reps as possible, and then move on to the next station for the next minute. Continue for 3 total rounds.

parallette burpees
jumping lunges
plate push press (45/25)
air squats

Paul 105/87/95
Shoeless 105/103/106
Jess 113/114/108
Rebekah 145/132/112
Elyse 118/105/106
Stasie 67/74/74
Josh F. 55/49/45
Steph B. 109 106/103
Erika 74/81/92


Quote:
"Life is either a great adventure of nothing."
-Helen Keller

W.O.D. 4.21.12

Best poses? I think Jess C. and Flounder!

Down by the river...it's a good song!

It's a bird, it's a plane, it's Super Jen!

Welcome Wax!

The last time everyone's hips were open! :)

Are you ready for the next adventure of P?

Coach P is hungry to take your CrossFit training to a whole new level. On April 21st & 22nd we will be hosting a CrossFit L1 Seminar so there will be no classes held in the box...however you should meet Coach P at Frosty Falls at 9:00AM on both days for the latest installment of the now infamous Adventure WOD. Mark your calendars as these are not to be missed! Please remember park at Frosty Falls. The weather is supposed to be beautiful but these Adventures happen rain or shine so come prepared!

Click here & here & here to see some of the past Adventure WOD's! Oh, and click here to see the WOD down by the river - the one that started it all!

In Teams of Three
800m run w/bag
30 total squat cleans
400m run
40 squat cleans
200m run
50 squat cleans

Quote:
“No, No! The adventures first, explanations take such a dreadful time ”
-Lewis Carroll

Results:
Ditty, Alison, Megs 14:18 (35#)
Jim, Tracy, Mike 15:07 (35#)
Jen, Alana, Jess C. 16:03 (35#)
Erika, Jess, Rhonda 16:23 (35#,20#)
Wax, Balmer, Josh Sch. 17:32 (75#)
Ellie, Heather, Lauren 18:10 (35#)
Flounder, Fab, Shoeless 18:48 (75#)

W.O.D. 4.20.12

Congratulations to Mike and Tracy on the birth of Erin Marie! She was born yesterday weighing in at 8 pounds, 4 ounces, and 20 inches long.


For total time and rounds complete the following.

100 Double Unders

then
AMRAP in 7 Minutes of:
10 Pistols (one legged squat- alternating R/L)
20 Kettlebell Swings 35#/55#

100 Double Unders

Community Notes:
Reminder -- the Gym will be closed this weekend for the Level 1 trainer course. We will host a 9:00AM Adventure WOD both days. Meet and park at Frosty Falls. Rain or Shine.

Dorothy, Gina, Keith and Kristin T. will all be going through the course this weekend. Wish them luck!

and...

Happy Birthday Nina!

Quote:
“When you reach the top, keep climbing.”
-Proverb

Results:
Rx:
John C 10:11/4
Mike P 17:12/5
Jamie 16:24 + 3
Jen S. 11:07 + 4
Keleigh 12:56 + 4
Shoeless 13:47 + 2
Faby 23:08 + 4
Jason 10:36 + 4
Matt O 10:49 + 2

Scale:
Alanna 17:39/4 (50DUA/thinbkl/18#)
Tidmore 14:17/3 (SU)
Jay E 21:05/4 (Blue)
Lam 11:55/3 (17box)
Ellie 15:31/3 (13box/26#)
Gina 13:54/4 (blue)
Mike S. 23:04/3 (DU&DUA/Blk/35#)
Chip 15:05/5 (blue)
Peter 10:48/4 (blue)
Dawn 18:01/3 (box)
Kim C 12:49/3 (band/35)
Susan 17:34/4 (squatsubforDU)
Barb Z 17:23/3 (box)
Lauren 20:17/3
Kara 18:18/3
King 16:43/3 (box)
Jim C. 11:51/3 row/box
Sharon 18:45/4
Megs 12:29/4 box
Stasie 15:38/4 band
Kim G 14:42/3 band/singles
JNa 16:45/3 (35/du)
Lisa C. 17:11/4 SU/band
Jeremy 17:52/3 box
Mrs. Peterbutt 13:35 + 3 scale
Mr. Peterbutt 10:31 + 3 band
Dee Dee 14:19 + 3 band
Katie 12:48 + 3 SU/band
Tim H. 14:27 + 4 scale
Nathan 13:27 + 3 scale
Shawn T. 11:52 + 3 ROM
Kyle 17:48 + 3 (17”/35#)
Borden12:33 + 3 band
Nick 15:30 + 2 13” (SU)
Tracy 14:15 + 3 band/26#
Derreck 13:48 (55#/band/SU)
Alison 16:34 + 5 band
Paul 20:26 + 3 (70#/17”)
Melissa 19:50 + 3 (26#/13”)
Rebecca 13:10 + 4 band
Ph 17:54 + 5 (bands)
Justin R 15:21 + 2 (band, 50DU)
Heather 11:55 + 3 (dua, 35#)
Alexis 13:38 + 2 (35DU, 26#, band)
Josh S 10:26 + 3 (plate)
John S 10:44 + 3 (plate)
WW 17:02 + 3 (squats)
Kathleen 15:24 + 2 (band/plate)

Photos:

W.O.D. 4.19.12

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Video:

WOD Demo with CrossFit King of Prussia - video [wmv] [mov] [HD mov]

Notes:

2012 Regional Workouts announced, and The CrossFit Games Update: April 18, 2012.

Quote:
“See yourself confronting your fears in your mind's eye and handling those fears like a champ.”
-Les Brown

Rx Results:
Danny 9:31
Aimee 12:40
Vinny 9:31
Cate 12:56
TP 8:50
P 8:48
Mike V 8:29
Sam B. 7:33
Josh 14:04
TimNY914 9:46
Peter 11:40
Mike P 10:23
Travis 16:28
Olan 13:35
Sam B 7:51 (2nd time)
Mr. Peterson 14:16
John S 14:19
Gabe 13:26
Justin 12:19

Scale:
LP 10:28 (65#)
Kate 10:00 (65#)
KT 10:00 (65#)
Nick Z 11:36 (65,ringpullup)
Cline 14:43 (65)
Kate K 13:45 (65)
Lauren 16:16 (65)
Chip 14:20 (95,rings)
Mark 15:46 (95,band)
JB 15:18 (45)
Pouch 15:28 55/band
Steve Z 18:24 35/band
Mike S 17:05 65
Roni 13:13 53/band
Paul 15:41 95/band
Rebecca 65/band
Elyse 16:52 55
Rachel R. 16:03 53/band
Pat 75/band
Sharon 21:15 (65/RR/Row)
Alanna 16:09 (35/band)
Jess C. 18:29 (65)
Becky C. 19:28 (65)
Kerry 12:56 (65)
Andrea 21:42 (45/jump)
Robin 18:04 (45/jump)
Dawn 17:18 (35/band)
Chris 13:15 75#
Diego 15:05 95#/ROM
Vinnie G 15:15 65#
Rhonda 12:37
Matt O 15:02 75#
Kelly 13:38 45#
Heather 13:44 53#/Blue
Tracey 12:45 55#/green
Ben 14:15 53#/purple
Luke 15:18 65#
Keith 15:12 95#
Kim C 15:15 53#/ROM
Steph V 14:38 65#/Green
Alison 15:17 65#/ROM
Rachael 15:18 55#
WW 15:15

W.O.D. 4.18.12

Drowning is quick and silent, a child can drown in as little as one inch of water. Click here to check out ISR and take the steps necessary to safeguard your child.

The Jerk (Split or Push)
1-1-1-1-1-1-1

and
Max height Box jump

CrossFit Kids initiatives:
CrossFit Kids supports Infant Drowning Resource. On a personal level we have enrolled Chloe to start on 4/30 locally in ISR; I am in conversations to get two trainers in our community certified to teach our CF kids how to save themselves.

CrossFit KoP is also one of the six affiliates world wide supporting the launch program of SAT Prep. Contact Aimee with questions on this program, it will run on Monday's at 5:30PM next date is 4/23.

Mark your calendar for the Workout for HOPE on June 9th to benefit St. Judes. We will most likely pair up with the larger community on this or host at our box. Keep your eyes open for details.

We will soon have a donation bucket for "coins" for Kenya to help build the CrossFit Schools in Africa.

Video:
The CrossFit Kids Initiatives - video [wmv] [mov] [HD mov]

Quote:
"A successful man is one who can lay a firm foundation with the bricks others have thrown at him."
-David Brinkley

Results:
Paul F 225 PR / 28.5"
Rachel 110 PR / 33"
Roni 110 / 31"
King 195 / 41"
Pat P 215 / 38"
Gina 93 PR / 26"
Rebecca S 110 / 30"
Kim G 90 PR / 20"
Wax 200 PR / 36"
Jay E 290 / 30"
Sandy 195 / 30"
Chris A 133, 40"
Sy 103, 30"
Steph B 105, 31"
Susan 120, 31"
Dorothy, 150, 30"
Sarah 100, 25"
Mike T 225, 52"
Gabe 185 PR, 44 3/4"
Mel 125
Ryan 150/ 46"
Brian R 215
Ben 155/43.5"
Pat Pend. 185/46"
Lam 205/46"
Joy N 115/30"
Plentus 255/46"
Matt O 135, 37"pr
Tim H 155, 38"pr
Joe P 150 41.75"pr
Flounder 175, 37"pr
Faby 205, 46"pr
Cline 145pr,??
Matt G 225pr, 42"
Conn 205, 44"
LP 125pr, 34"
Kate K 110pr, 27.5"
Danny 275
Borden 135,34"
KT 135
Akeem 175, 36.5"
Randy 175pr, 36.5"
Paul S. 205, 29"
Mel S 73, 33 1/8th"
Shoe 225pr, 46"
Vinny 255
Justin K. 225pr, 46"
Kate C. 135
Nick 205, 46"

The cow is coming! The cow is coming!

Reminder that our grass fed cow is arriving between 9:30 and 11:30 on Wednesday 4/18. Donkey will be there to coordinate shares, etc. If you cannot get there by 1PM, it's advised to leave a cooler with your name on it so that we can store your share without danger of defrosting. If you would like a text or call that the share has arrived, shoot Donkey an email with the phone number you want her to alert.

Next cow payment is due May 26, and there are still slots available. This will be the last cow we get at our present discount level and we have been granted extra shares to meet some additional demand that's come up. If you're interested, don't forget to sign up. Also, we now have a link on the blog directly to the spreadsheet. (Check on the right with the other links!).

Thank you!

W.O.D. 4.17.12

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Today we do this workout to honor a fallen hero.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 75/55#

Community Notes:
This weekend we will be hosting a CrossFit Level 1 Trainer course at CrossFit KoP. Our facility will be closed but in lieu of our regular 9/10AM classes we will host a T & P Outdoor Adventure WOD on both days at 9:00AM. Meet and park at Frosty Falls. This will occur outside rain or shine so come prepared. Friends and Family are welcome, this is a FREE class. There will be NO kids classes this weekend.

Quote:
"All experience is an arch, to build upon."
-Henry B. Adams

Results:
King 14(55kb, scales)
Gina 13(44kb, scales)
Paul F 11(70kb, scales)
Brett 11(55kb, scales, jumping mu)
Pat P 10(55kb, scales)
Derrick 8 (70kb, scales)
Becca 12 (44kb, scales)
Jay E 13 (70kb, scales/jumping mu)
John C 6 rx
Kim C 8 (44, jmu abmat)
Matt 8 (53, jmu)
Peter 10 (scales)
Liz 13 (26/35, ring dips, scaled hspu)
Mike W 9 (55, jmu)
Tori 9 (scaled)
Lindsey 20 (ring dips, knee pu, stink bugs)
Chris 11 (scaled)
Kara 12(35, ring dip, abmat & plate)
Olan 5 Rx
Drew 5 MUT
Becky 6 MUT, 35#
Aimee 12 Rx
Megs 5 MUT
Susan 5 MUT, 44#
Jason 1 Rx
Alison 12 (SBMUT)
Bre 8 (SBMUT35)
P 12 Rx
Gabe 0 Rx
Ph 12 (SBMUT)
WW 12 (SBMUT55)
John Sch 8 (SBJ)
Keith 8 (Rx)
Justin R 9 (SBMUT55)
Matt O 8 (SBJ)
Kate 7 (Rx)
Vin 8 (Rx)
Sharon 8 (SBMUT45)
JZ 8 (MU/JMU, 55#, 1 AM)
Ernie 9 (JMU, 55, AM)
Diego 3 Rx
Ben 12 (JMU, 55, SB)
Stasie 8 (MUT, 44, plates + AM)
Kathy B. 6 (MUT, SB)
Lisa 9 (MUT, 44, SB)
Ditty 6 (MUT, 44, SB)
Josh F. 6 (MUT, 35, SB)
Joe P. 6 (53#, AM)
Travis 7 "scaled"
Balmer 6 (JMU, 70, AM/SB)
Jess C. 7 (MUT, 53#, plates + AM)
Randy 8 (MUT, SB)
Dee Dee 8 (MUT, 44, plates + AM)
Stacy 9 (MUT, 35#, SB)
Kathryn 9 (MUT, 44#, SB)
Amy 8 (MUT, 35#, SB)
Nick 8 (AM)
Faby 14 (JMU)
Jen S. 7 (JMU)
Paul 9 (JMU)
Jeremy 8 (MUT, 55#, SB)
Justin 8 (JMU, AM)
Josh 6 (JMU, HS practice)
Leslie 8 (MUT, 44#, SB)
Kathy 7 (MUT, 35# Russian, 15# shoulder press)
BJ 7 (JMU, plate + 2 AM)

Photos: