W.O.D.7.1.12

Snatching Helen: 

3 Rounds for time of 

400 Meter Run 

21 Power Snatches (55/75#) 

12 Pull-ups 

Quote: 

"Any intelligent fool can make things bigger and more complex... It takes a touch of genius - and a lot of courage to move in the opposite direction." 

-Albert Einstein

Results:
Balmer 12:46 Rx
Faby 11:49 Rx
Jess 22:29 Rx
Jim 18:00 (65#)
Rebecca 19:35 (MF)
BJ 16:10 Rx
Faby 9:09 (regular Helen Rx)
Dan 14:23 Rx
Holly 20:20 (r rounds, rowing, form, green band)
Erika 19:56 (scale pull-ups)
Oleg 18:24 Rx
Tracy 18:32 (35#, green)
WW 21:35 scale
Megs 16:45 Rx
Arin 23:04 (53#, green)
Kim 20:50 (45#, skinny black)
Rachael 18:50 (45#)
Kim C. 14:34 (40#, 2 rounds)
John C. 11:43 Rx
Stasie 23:04 (35#, black band)

W.O.D.6.30.12

Clean

1-1-1-1-1-1-1  

Community Notes: 

Our New Preschool Kids class starts on Monday 7/2 from 9:00-9:20AM. Ages 3-5 are welcome. Kids must be potty trained.  

Quote: 

“To conquer oneself is a greater task than conquering others” 

-Buddha

Results:
Flounder 115
Andrea 43PR
Joe C 175
Paul F 195 PR
Lam 155 PR
Rebecca 110.5 PR
Stasie 82.5 PR
Erika 95 PR
Brynsie 165 PR
Chris B 185 PR
BJ 205 PR
Rich A 185 PR
Stacy 100.5 PR
Kim G 103
JNa 105
Arin 100 PR
Alison 113 PR
Keith 255 PR
King 185 PR
Ben 150 PR

W.O.D.6.29.12

15 Minute AMRAP

 6 Burpee Pullups

 9 Deadlifts (225/155#)

12 Kettlebell swings (70/55#)

Success Story:

Congratulations to Bob W., thank you for sharing your story!

Community Notes:

The sign up for the Summer Slam is NOW at the box. All levels and abilities are welcome to sign up for this local competition at CrossFit Generation on July 28th. If you have organized a team of 6 sign up on the left of the paper, if you need to be put on a team sign up on the right.  This will be a super fun event and everyone is encouraged to participate. First 24 to sign up are in!

The 6AM class on Monday begins next week 7/2!

Quote:

“Life ought to be a struggle of desire toward adventures whose nobility will fertilize the soul.”
-Rebecca West

Results:

RX
BJ 4
Mike T 5
Tim M 5
Mark C 3
Matt O 4
Mike P 6
Balmer 4
Kristen T 6
John Sch 5
Wax 4
Jay E 5
John Sch. 6
Erika 5
Paul 7
Oleg 4
Aimee 6
Jen S 5
Jim C 3 russian
Ross 6
Alison 5
Jason L. 6
Mike F 4
Keith 4
Faby 6
Nate 4

Scale
Kathy 2
Gina 5
Kim G 4
Chris T 3
Nick Z 5 (205#)
J. Na 4
Anja 5
Scott 5
Rhonda 5
Barb 4
Lisa A 4
Dianne 4
Kim C 4
J King 6
Rebecca S 4
Lauren 4
Mike S 4
Bob W 4
Heather 4
Ellie 5
Chip 4
Peter 4
Klutch 4
Denise 3
Calvin 5
Jeremy 3
Becky 4
Sandy 4
Rachael 4
Nick 4
Andrew 4
Justin Ma 5
Dan M. 4
Lisa 6
Chris A 4
Jess C 3
Jess S 4
Alexis 4
Megs 4
Mark B 4
Justin 4
Rob 5
Diego 4
WW 4
Arin 3
Sarah W 2
Mike W 4
Manisha 3
Mel 4
Payne 4
Brian R 5 

W.O.D.6.28.12

For time:
Row 500 Meters 

30 DB Hang Clean and Jerks 35#/55# 

60 Push-ups 

120 Air Squats

Row 500 Meters 

Community Notes:
CrossFit King of Prussia will be hosting a July 4th WOD.  A 10AM team workout for all levels and abilities & friends and family are welcome. All other classes are cancelled due to the holiday.

Quote: 

"The wisdom of the wise and the experience of the ages are perpetuated by quotations."
- Benjamin Disraeli

Results:
Balmer 17:04 rx
KT 18:51 rx
Becca 19:44 25#
Manny 22:40
Jay E 19:23 60# rx+ not on purpose
Steve Z 21:40 15#
Brett 19:18 rx
Paul F 20:00 40#
Bob 20:23 45#
Mike S 21:56 30#
Lauren M 22:34 25#
Chip 21:07 rx
Peter 19:04 45#
Nina 15:34 rx
Nick 20:44 40#
John Sch 17:24 RX
Keith 22:43 RX
Jim C 20:05 45#
J Na 22:57 20#
Joy 21:23 20#
Dianne 23:43 12#
Kim C 21:45 25#
Cierra 24:49
John C 15:17 RX
Aimee 14:45 RX
Matt O. 27:46 45#
Sam B. 16:48 Rx
Faby 16:36 45#
Paul S. 21:02 60#
Kathleen 22:11 25#
Rachael 21:30 25#
Rob Ph 18:57 Rx
Tim H. 22:21 35#
Patrick 17:04 45#
Stasie 23:34 20#, knees
Rachel R. 21:53 30#, 1/2 knees
Dan L. 18:46 50#
Sharon 25:30 30#, knes
Sarah J. 21:52 20#, band
Melissa 22:27 25#, knees
Ben 19:52 35#
Mike Fab 22:20 50#
Ying 18:32 15#, knees, run
Jen Sch. 15:33 20#, knees, run
Heather 17:42 25#, knees, run
Cate 13:59 Rx

W.O.D.6.27.12

"The Original"
courtesy of the "original JZ"

First:
As Many Reps as Possible in 5 Minutes of Body Weight Back Squat*

Then immediately after:
15 Minute Clock Starts

You must run 800m

then with remaining time complete

As Many Rounds as possible of:
5 Box Jumps (25"/21")
5 Pull Ups

Score is Reps of Back Squats + Rounds

*If a body weight back squat is unattainable you will scale according to level and ability.

(compare to 10.11.10)

Community Notes:

We are hosting our next Level 1 seminar on October 13th and 14th. Click here to register for the seminar.

Quote:

“Life is like riding a bicycle. To keep your balance you must keep moving.” 

 -Albert Einstein

W.O.D.6.26.12

Bench Press

2-2-2-2-2-2

Quote:

"An integral being knows without going, sees without looking, and accomplishes without doing."

-Lao-tuz

W.O.D.6.25.12

Team Torture

(teams of 4 will complete the following 2 working at a time, this can be complete in any order but once you embark on an exercise all in that exercise must be completed)

200 Ring Push-ups

200 Toes to Bar

200 Walking Lunges

200 Shoulder Press (45# bar)

Quote: 

“Get going. Move forward. Aim High. Plan a takeoff. Don't just sit on the runway and hope someone will come along and push the airplane. It simply won't happen. Change your attitude and gain some altitude. Believe me, you'll love it up here.” 

― Donald J. Trump

W.O.D.6.24.12

Secret Service Snatch Test

Max repetitions of Kettlebell snatches in 10 Minutes

Men 53lbs / Women 26.5lbs
 (compare to 3.25.10)

Quote: 

"Great opportunities to help others seldom come, but small ones surround us every day." 

-Sally Koch

W.O.D.6.23.12

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Community Note: 
Good Luck to Coach P. and Ditty who are competing in the Garage Games this weekend!

Quote:
 "What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.
-Albert Pike"

W.O.D.6.22.12

1 Rep per minute for 30 minutes (Front Squat) 

You must use the same weight for every lift so choose wisely...you can gauge at about 85-90% of your 1RM. If you fail, drop down in weight and continue the 30 minutes. The weight recorded is the lowest weight used at any time during the workout.

Community Note:
This Saturday June 23rd, Crossfit Explode, located at 540 E. Union St., West Chester, PA has invited friends and CrossFitters out for a fun day of grilling, drinking and working out to support Team Explode going to the Crossfit Games!  Rafflles with great prizes from local businesses will be available and live music. $40/person includes food and drink - kids free!

Quote: 

"I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do." 

-Edward Everett Hale

W.O.D.6.21.12

5 Rounds for time of:

50 Double Unders

10 Ring Dips

20 Wall Balls (14#/20# to 9ft/10ft target)

Video:

CrossFit in Kenya, May 2012 - video [wmv] [mov] [HD mov]  

Quote:
"How wonderful it is that nobody need wait a single moment before starting to improve the world. "
-Anne Frank

Results:
Jay E 26:55 Rx
Wax 27:50 DUA
Mike P 25:14 Rx
Bob 27:17 bnd DUA
King 26:48 form
Brett 22:45 Rx
Roni 21:34 bnd
Becca 19:41 redbnd
Laura P 18:42 flossdips
LaurenMerr.25:20 Dua
Chris.nz.com 18:49 Rx
Derrick 28:04 Band DUA
Peter 19:03 Rx
Oleg 20:53 SU
Alexis 26:18 DUA bnd
Nick C 29:34 Rx
John S. 14:52 Rx
Aimee 15:11 Rx
P 12:17 Rx
Rachel R. 21:33 DUA
Travis 20:46 SU/ band
Jen Sch. 23:17 SU/band
Paul 19:30 DUA
Faby 19:27 DUA + vest
Patrick 17:40 scale
Melissa 22:30 DUA/band/10#
Dan L. 17:05 Rx
Heather 21:47 DUA/band
Kathleen 23:57 (4rds/band ROM)
Tim McC 20:17 SU/ROM
Rob Ph. 17:05 SU
Kate C. 28:11 Rx
John Sch. 16:20 (first time)
Keith 22:31 Rx Pukie x3
Kim C. 15:07 (band/15 wallballs)
Arin 22:14 (12#/band)
John C. 13:47 Rx
Alison 19:07 band
Chris A. 11:20 (3rds)14#/SU
Steph V. 19:56 (25 dubs)
Dianne 17:56 (10#/band/singles)
Tim P. 13:12 Rx
Byrnsie 17:40 Rx

The CrossFit Summer Slam 2012

The CrossFit Summer Slam has been announced at CrossFit Generation on July 28th and we have been selected to be one of the gyms to compete! I'd like to get as many athletes as possible to complete.  See below regarding some details, we are looking for 4 teams of 6 athletes, so...24 athletes in all. Who's in?

1) Time will be from 8am-3pm on July 28th total time including registration and warm-up.  They are also going to have a BBQ/picnic afterwards if anyone wants to hang around.

2) Each team will get to perform 3 events and the top 6 teams will perform a 4th event.

3) WODs will be doable by most athletes.  We expect the event to be competitive, but fun for everyone.

4) WODs will include running, sled dragging, Clean & Jerks, Jump Rope, Swings, Squats.  WOD 4 will be more difficult, but still doable.

5) There will be space inside and outside of the gym for tailgating and the such.  If you want to bring tents, that is fine.

6) We will post a sign up next week.

W.O.D.6.20.12

As Many Reps as Possible in 9 minutes:

1 Deadlift 135/225# 1 Pull-up;

 2 Deadlifts 135/225# 2 Pull-ups; 

3 Deadlifts 135/225# 3 Pull-ups...etc

...follow this progression until you reach 9 minutes

(score is the total number of reps completed in 9 minutes)

Cash out:

L-Sit 

(take three attempts to get to your max L-sit hold)

Community Notes:

We had originally scheduled a CF Endurance Class at 6:30PM (tonight) Wednesday 6/20, but due to the heat warnings we will be rescheduling it, sorry for any inconvenience, we are thinking about your safety.

Congratulations to Tidmore for finishing the "death race" after 60 hours...we are proud of your hard work and dedication!

Read:

If you give a mouse a cookie by C. Plentus.

Quote:

"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today."

- Pope Paul VI

Results:
Virginia 97reps, blk band, 4 sec hold
Jay E 111 Rx
Kristin T 121 Rx
Wax, 105 Rx, 32sec
Kate K 101 Rx
Nina 81 Jumping
Ellie 93, 115#, bnd
Becca 89 bnd
Lauren Mer, 100, blkbnd, 14 sec.
Paul F 110, blk bnd, 1 sec
Roni 77, 125#, floss
mike S, 69, 135#
Beth 70 (85, blue)
Ciera (135, jpu_
Tim M 107 rx
Mike W 116 (155, push ups)
Sean 73 rx
Brian 106 (185)
Chris 116 rx
Kevin 72 (185)
Cate 154 rx
Alison 102
Arin 44 (135)
Schaefer, 90 Rx
Justin R 81 (205)
JZ 81 205#
Kim C 76 105#
John C 105 Rx Strict pu, 35 sec
NAte B 68 Rx (10sec)
Kim G 67 (mf)
KSB 56 (135) 6 sec
Becky 92 Rx
Tim McC 127 (185#)
Breanna 78, band
Flounder 66 (205) :37 leg raise
Katie FM 81 (115)
Denise 89 Rx :30 ball sit
Mike P 121 Rx strict :45 L sit
JNa 53 (135/mf)
Sandy 95 (110/green) :10 L sit
Patrick 99 Rx :31 L sit
Oleg 92 Rx :22 L sit
Matt G 61 (185) :9 1 leg sit
Kathy 89 (80/band) :10 L sit
Kate C. 142 Rx :07 L sit
Conn 80 (205/vest) :36 ball sit
Borden 87 Rx :15 ball sit
Manisha 72 (83/band) :45 ball sit
Paul S. 149 Rx
Holly 59 (90/band) :38 L sit
Justin M. 85 (115/blue) :44 ball sit
Erika 90 Rx :32 L sit
Jen S. 121 Rx :46 L sit
Rachel R. 100 (135/black) :30 ball sit
Tall Dan 86 Rx :23 L sit
Pam 104 (95/black) :24 L sit
Melissa L. 110 (95/black)
Shoeless 85 Rx
Jeremy 89 (155/band)
Rachael 79 (135/mf)
Al 74 Rx
Jeff 72 (205)
Heather 72 Rx 1:08 ball sit
Travis 100 Rx
Diego 90 (185) :36 L sit
Dan M. 86 (135/band)
BJ 88 Rx :24 L sit
JP 61 (165/band) :13 L sit

W.O.D.6.19.12

"Nick"

12 rounds for time of:
45/25 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

Specialty Seminar at CFKoP:
July 28th - 29th
CrossFit Football Trainer Course
CrossFit KOP

Quote: 
"I think of a hero as someone who understands the degree of responsibility that comes with his freedom."
-Bob Dylan

Results:
Rx:
Aimee 25:18
Cate 27:51
Keith: 51:53

Scale:
Jay E 23:05 (HS att)
Wax 22:29 (30#/SB)
King 22:02 (35#/SB)
Bob 24:33 (35#/SB)
Lauren 21:56 (15#/SB)
Ellie 22:48 (20#/SB)
Nick 24:21 (30# SB)
Ciera 25:16 (25# SB)
Tori 27:27 (15# 2AB)
Meg B 19:53 (30 HSPU)
Nick 21:26 (20# SB)
Gina 26:05 (20#SB)
Lisa 29:06 (20/15# SB)
Alexis 24:07 (15#plate/AB)
Ernie: 27:40 35/DBHSPU/HSPU
Byrnsie: 40:11 35/DB HSPU 1AB
Megs: 23:28 25/HSPU 1AB
Dianne: 25:05 15 FS/SB/PU
Katie: 19:23 25/HSPU2AB
Sarah W: 28:55 15HPC/box/knees
Nina: 26:54 25 HC&FS/HSPU/SB Variety Show
Olan: 37:17 35/DBHSPU/HSPU
Donkey: 14:44 20 HPC/SB
Kathleen 18:31 (15#,sb)
Sandy 18:48 (15#, pl+2ab)
Mel 10:09 (1/2, 25#, 65#pp)
Alison 19:49 (sb)
Lam 24:15 (25#,scale)
Virginia 27:36 (12#,sb)
Arin 24:30 (15#, pl+ab)
Kate K. 22:09 (25#, pl+2ab)
Kate C. 29:12 hspu
Jason 19:48 (1/2 rds, 3 dbhspu)
Ph 24:55 (SB)
Travis 19:18 (1/2 w/ 30# SB)
Ryan 19:57 (30# SB)
JNa 20:05 (15# SB)
Vinnie 24:45 (25# SB)
Becky 19:05 (6.5 rds 15# HSPU)
Mike W 19:55 (30# pushups)
Klutch 29:27 (35, HSPU/HSPU+plate/AM)
Derreck 32:36 (40/SB on DB)
Paul S. 28:11 (45/HSPU)
Melissa 32:59 (20/HSPU with 1 plate/AM)
Ying 27:19 (15/SB)
Stasie 32:52 (15/HSPU with 2 plates/AMs)
Denise 31:12 (25/HSPU with plate + 2 AM)
Chris A. 28:45 (30/SB)
Faby 27:30 (45/35/HSPU/vest)
Oleg 30:30 (35/SB on DB)
John Schaeffer 31:49 (45/HSPU/SB)
Jen S. 28:35 (25/HSPU with 2 AM)
Linda 25:43 (20/15/SB)- ROM
Diego 19:40 (25/SB + a few HSPU)
Jackie 18:43 (12/SB)- ROM
Leslie 21:33 (15/SB)- ROM
Al 30:10 (10 rounds) (25/SB on DB)
Heather 26:30 (20/HSPU with 3 AM)- ROM
BJ 17:01 (35/SB) 

Photos:

W.O.D.6.18.12

The Jerk...Push or Split (however you like it)

3-3-3-3-3

then 

on the minute for 5 minutes 3 Jerks at 75% of your 3RM

Quote:
"All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence."

-Martin Luther King Jr.

Results:
Kariann G 55# form
Kim G 83#
Rebecca 103#
KT 125#
John S 205#
Paul F 205#
Chip 205#
BJ 175#
Roni 83#
Ed S. 95# form
King 185#
Joy 80#
Ciera 90#
Beth O 75#
Kim C 88#
John C 200#

Megs 115# PR

Brynsie 205# 

Brian R 205# PR

Dig 135#

Olan 185#

Kathleen 93# PR

Travis 155#

Flounder 175#

Dan M 105#

Patrick 185#

Derreck 205#

Sandy 90#

Jessss 80#

LP 125# PR

Kate C 140# PR

Mel 120# PR

John Con 125#

Bre 90# PR

Erika 95#

Rachael 100#

Matt G 205#
Keith B 205#
Rob Ph 215#
Mark S. 63#
Becky 77#
Steph V 140# PR
Nathan 210#
Mike F. 185#
Gina 95 PR#
Justin R. 155#
Mike W 60#DB(R)
Jason 225#
Paul S 195
Melissa S 85
Sam Br. 205
Jen S 145 PR
Tim Hen. 155
JNa 95 PR
Denise 110
Kate K 100 PR
Borden 145
Conn 185
Charles 115
Mike S 115
Manisha 60
Jeremy 145 pr
Faby 185 pr
Dan L 195
Nick 185

W.O.D.6.17.12

For time complete:

750 Meter Row

25 Box Jumps (20"/24")

25 Burpees

500 Meter Row

25 Box Jumps (20"/24")

25 Burpees

250 Meter Row

25 Box Jumps (20"/24")

25 Burpees

Community Notes:
Happy Father's Day to all the amazing Dad's out there!

Quote:

"We make a living by what we get, but we make a life by what we give."

-Winston Churchill

Results:
 Steve Z. 23:36 (Step-ups, paralette burpees)
Handler 19:45
Megs 17:31
Oleg 18:37
King 17:20
Jess S. 24:34
Barb Z. 21:50
Lam 21:16
Jay 22:25
BJ 16:12
Jason B 14:54
Alexis 23:27
Stasie 25:28
Kyle 29:15
KT 15:23
Mark C 17:35
Erika 16:26

W.O.D.6.16.12

AMRAP in 12 minutes of

200m run

10 SDLHP (95/65#)

20 Back Extensions

Skill:

Turkish Get-ups

Community Question:

 Who was the first athlete to high jump over seven feet?

Quote:

"Winning isn't everything, but the will to win is everything"

--Vince Lombardi

Results:
Jason: 4 (GHD) - 115#
Beth P: 5 (70#) - 35#
Balmer: 8 - 97#
Megs: 5 - 35#
Jackie H: 4 (45#pp/row)
Ed S: 3 (65#) - 18#
John Sch: 7 - 45#
Mike F: 4 - 70#
Jessss: 3 - 18#
Kathleen: 4 - 26#
Peter: 6 - 35#
Oleg: 4 - 65#
Derreck: 4 - 70#
JP: 4 (65#) - 35#
JNa: 4 - 35#
Nate: 4 - 80#
Vin: 6
Sarah: 4 - 50#
Flounder: 5 (65#) - 53#
Rachel: 5 - 44#
Keith: 5
Erika: 4 - 40#
Patrick: 5 - 65#
Shoeless: 6 - 53#
Kate K: 5 - 35#
BJ: 7 (85#) - 35#

W.O.D.6.15.12

Snatch 

1-1-1-1-1-1-1

Community Notes:

Good luck to Mike P. and Tidmore who are competing to finish the Death Race this weekend. Curious about why they train how they do and...what the heck it's all about...click on this link to find out more.

Paleo 101 - Fundamentals of Nutrition will be held on Monday June 18th at 6:30PM with Laura.  If you have recently completed Fundamentals this is included in your Fundamentals package. If you would like to attend and are not a member or have not complete fundamentals recently it's a $15 cost.

Quote: 

"Know your worth. Know when you have had enough. And move on from the people who keep chipping away at your happiness."

-Unknown

Results:
Mike S. 95
Kim G 70
Lindsey Form
Bob 125
Balmer 145
Wax 155
Peterson 125
Roni 63
Jeremy 105
Jay E 205
Chip 165pr
Klutch 145pr
King 135pr
Peter 125pr
John C 195
Kim C 63
Joe C 120 form
Rhonda 42
Ciera 80 pr
Peter O 105
Liz O 35 form
JNa 50 pr
Denise 85 pr
Lori 45 pr
Steph V 105
Steph B 75
JB 85
Justin H 115 form
John Sch 165
Joy N 55
Dorothy 105 pr
Aimee 120
JZ 110
Brian R. 155 pr
Jason L 165
Travis 125
Stacy 37
Bre 55 pr
Arin 65
Olan 145
Justin 125
Diego 63
Mike F. 135
BJ 145 UPS
Mel 90
Payne 95
Keith 175
Faby 135
Manisha 30 (first time)
Paul S: 135 PR
Melissa S: 58 PR
Dan M: 90
Shoeless: 185 PR
Borden: 145 PR
Alison: 105 Muscle (working through injury)

W.O.D.6.14.12

CrossFit KoP "Chipper"

70 Sit-ups

60 Back Squat 75/115#

50 Knees to Elbows

40 Push Press 75/115#

30 Kettlebell Swings 35/55#

20 Power Cleans 75/115#

10 Muscle Ups

Quote:

"Letting go gives us freedom, and freedom is the only condition for happiness."
— Thich Nhat Hanh

Results:
Rx:
Keith 32:15
Aimee 23:54
P  27:41

Scale:
Rebecca 24:14 55#/bands/MU 3dips&3pullups
Jay E 18:58 KTE ROM/JMU
Wax 20:03 95#/45KB/KTE scale/MU 3dips&3pullups
Gina 25:46 45#/KTE scale/MU 3dips&3pullups
Kyle 18:30 1/2 reps 13KB, 10#db, vested backsquat, dips
Mike S 27:43 65#/35KB/KTEscale/MUT
Bob 24:32 95#/JMU
Nick Z 23:30 95/35#DB/MUT/KTERom
Byrnsie 31:13 MUAttempts
Chris S. 27:31 115#/JMU/55#KB
Ciera 28:01 65#/MUT/KTERom
Susan 24:52 RomKTE/MUT 75#
Arin 25:21 45/MUT
Alexis 24:30 45#/26# KB/band
Olan 32:35 MUAttempts
Cate 23:00 Jumping Muscle ups
John Sch 28:13 Jumping Muscle Ups
Kathleen - 22:42 (45#, rom, MUT)
Matt O. - 32:18 (scale)
Lady B - 22:20 (55#, scale)
Jen Sch - 22:08 (scale)
Gabe - 24:00 (70#KB/jumping)
Rachel - 30:19 (65#, KTE att, MU 3/1)
Rachael - 23:03 (55#, scale)
Stacy H. - 24:45 (scale, 45#, ROM)
Jaime Sch. - 25:05 (scale)
Dan L. - 22:14 (JMU)
Travis - 31:05 (105#, JMU)
Stasie - 26:11 (55#, 26#KB, KTE att, MUT)
Steph V. 26:57 (scale)
Diego - 32:00 (95#, 33# KB)
Joe L. - 29:55 (scale)
Dorothy - 30:54 (band MU)
Paul S. 20:14 (55#, JMU)
Heather - 25:11 (65#, 35#KB, MUT)
Brian R. - 31:14 (115#, MUT)
Becky - 25:10 (53#, MUT) 

W.O.D.6.13.12

Jason poses with some new Lululemon gear on!

for time complete:

30 foot handstand walk

21-18-15-12-9-6-3

Air Squats

Push-ups

30 foot handstand walk

Video:

"Infant Swimming Resource: Mom Approved" free CrossFit Journal video [wmv] [mov] [HD mov]

Quote:

"There is no greater cause of melancholy than idleness."

- Robert Burton

Results:

Keith 10:16 rx\ 4:29
Kevin 7:49 rx \3:54
Justin 6:18 rx\ 5:02
Megs 10:48 rx\4:10
scaled:
Susan 8:08\4:28
Sarah W 11:46\5:00
Mike W 9:47\5:17
Chris NZ 6:03\3:50
Nick 5:15\4:03
JNA 14:00\6:47
Alanna 15:16\6:43
Jess C 10:34\6:11
Dawn 13:12\7:24
Barb 10:10\6:59
Gabe 8:55 handstand hold 1 minute 4:37 Cindy
Rob Ph 8:35 handstand hold 5:39*
Ryan S 8:08 Walk Attempts 4:16*
Justin R 12:25 Handstand hold 7:12*
Nate 10:49 Walk Attempt 6:33*
Mel 11:14 65#Press 6:01*
Vinnie 12:42 Wall Walk-up/Shoulder touch 7:01*
Travis 11:30 handstand hold 4:43*
Westwood 12:01 wall walk ups 5:33*
Becky 9:23 Rx 5:43*
Sharon12:09 Wall Walk-up/Shoulder touch 12:20 Cindy
Shawn 12:38 Wall Walk-up/Shoulder touch 5:20 Cindy
Jay E 7:28
Kristin T 7:33 wall holds
Rebecca 10:27 wall holds
Jim C 7:57
Wax 5:52
Gina 11:24 wall holds yay
Nina 6:30
Roni 7:26
Alexis 12:10 wall holds
Ed S. 11:44 wall holds
Arin 12:14 Rx/6:06
Patrick 8:21 Rx/4:56
Tim H 11:44 scale
Stasie 11:58 scale/7:15
Mark B 11:42 scale/4:41
Joe P 9:50 Rx/4:47
John Con. 11:23 Rx/6:38
Oleg 10:44 scale/3:59
Bre 12:33 ww/6:34
Stacy 12:58 scale/6:34
Flounder 10:49 scale/5:59
Jeremy 15:28 scale
Darren 6:41 Rx
Kim C 8:47 Rx
Paul S. 11:24 scale, vest
King 11:12 scale
Derreck 12:23 rx
Klutch 7:00 Rx
Randy 12:35 scale
Pam 14:16 scale
Melissa L. 11:09 scale
Faby 19:06 scale, vest
Denise 11:12 scale
Dan M 22:26 scale
Borden 16:00 scale
Conn 15:13 scale
Rachael 10:56 scale
JP 11:18 scale
Cline 16:10 scale
John C 4:00 Rx
Heather 8:47 Rx
Sam B. 3:59 Rx
Manisha 12:58 scale
Nick 13:13 Rx
Kate K 9:53 scale
BJ 11:13 scale

W.O.D.6.12.12

 Congratulations to Chip and BJ for joining the Muscle Up club today!

For time complete 3 Rounds of:

10 Deadlifts 225/345#

50 Double Unders

Skill:

Muscle Up

Community Notes:
CrossFit Endurance class will run at 7AM today at the Upper Merion Track.

Quote:

"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
-Arnold Schwarzenegger

Results:

Lam 5:26 / 205#
Wax 11:40 / 295/DUA
Bob S 11:34 225/DUA
Lauren 13:23 135/DUA
Klutch 9:55 235#
Ellie 10:22 110#
King 12:01 205/DUA
Pooch 15:16 205#
Jay E 17:23 RX
Mike S 16:33 145/DUA,SU
Gina 10:17 155/DUA
Mark C 9:53 200/DUA
Paul 11:01 300/SU

Ciera 9:23 (195/su)
Kara 10:27 (113/dua)
Chris T 11:53 (125)
BJ 6:43 (225)
Kim C 4:53 (83 form)
John C 10:37 (315 - waaaaaaaaah)
Chip 13:22 rx
Jonathan 8:40 (185/100 su)
Rhonda 9:40 (75/su)
Beth 8:49 (75/su)
Tori 7:51 (103)
Alanna 8:51 (115/su)

Steph V: 14:03 Rx/25 reps
McKeever: 5:36 255
Keith: 4:36 245
Brynsie: 10:23 275
Kim G: 10:46 115/25 reps
Megs: 6:51 165
Aimee: 5:39 Rx
Mike V: 7:58 Rx
Cate: 8:12 Rx
Gabe: 4:36 225
Nina: 7:04 Rx
John Sch: 4:50 245
Tall Dan: 6:45 245
Becky: 11:39 155

Balmer 12:43 Rx
Jen S. 8:53 205#/DU
Erika 11:52 145#/DUA
Melissa S. 10:36 135#/DUA
Paul S. 11:42 Rx
Kyle 7:30 65# farmer bar, 10 band jumps per rnd.
Faby 11:38 225#/DUA vest
Jess 12:22 165# (scaled reps)/DU
Nathan 9:46 83#/DUA
Justin K. 11:23 275#/DU
Jeremy 11:35 205#/DUA
Nick 9:38 225#/DU
Charles 7:15 185#/DU

Leslie 11:07 130#/DUA
Kathy 13:40 83#/DUA
Linda 10:58 105#/DUA
BJ 10:16 225#/DU
Jackie 11:23 130#/DUA (25 reps)
Chris A. 16:23 185#/DUA

Cpt. Can't Add: 7:11 (325#)

Shoe: 10:04 (Rx)

JZ: 12:21 (225#)

WW: 14:03 (225#)

Ph: 13:06 (315# DUA)

Olan: 12:59 (295#)

Keith: 7:50 (245#)

Vinnie: 9:12 (135# DU25)

Matt O: 5:19 (255#)

Arin: 7:54 (135# DU25)

Joe C: 11:38 (225#)

Dig: 7:13 (205# 100SU)

Ben: 12:30 (225# DUA)

JNa: 14:11 (165#)

Jim C: 10:42 (225# DU30)

Tim H: 12:02 (225 DUA)

Rachel: 7:46 (155#)

Sharon: 12:02 (135#)

DeeDee: 9:11 (175#)

Sandy: 10:38 (140# DUA)

Patrick: 10:06 (275# DU30)

Mel: 14:02 (150# DUA)

Travis: 10:29 (275# DU25)

Kate K: 9:06 (155# DUA)

Payne: 10:53 (185# DUA)

Thank you to everyone who participated in CrossFit for Hope, to date we have raised $2091 as an affiliate! There is still time to donate click here to view our page and donate today! All donations to CrossFit for Hope will benefit St. Jude Children’s Research Hospital. Click here to check out Kyle's experience!

W.O.D.6.11.12

Grasshopper Grace:

3 Rounds for time of:

10 Clean and Jerks (95/135#)

30 Grasshoppers *

*This movement is similar to the mountain climber, but for the grasshoppers, the shin contacts the opposite forearm.

Quote:

"You cannot help men permanently by doing for them what they could do for themselves."

-Abraham Lincoln

Results:
Jason: 10:53 Rx
Aimee 8:59 Rx
Cate 9:44 Rx
Donkey 9:42 63#
Peter 11:08 115#
Roni 12:45 63#
King 13:06 Rx
Paul F 13:08 135#, GH ROM
Rebecca 17:35 Rx
KT 10:04 Rx
John C. 7:12 Rx
 Kim C 8:35 55#
Mike W. 12:23 50 DB (right only)
BJ 7:09 115#
Chris T. 11:32 53#
Susan 11:26 Rx
Ciera 14:17 85#
Beth 14:26 55#
Jess C. 12:43 75#
Barb 14:36 63#
Olan 11:11 Rx
JNa 12:45 65#
Kim G. 11:59 75#
Rob Ph 8:59 135# rom
Byrnsie 11:35 Rx
Diego 9:57 95#
Joy 8:28 55#
Travis 11:36 125#
Rachael H. 10:55 75#
Lindsey 8:16 45# (mamarom)
Becky 9:48 70#
Mike T. 8:36 Rx
Ryan 11:13 95#
Patrick 11:58 Rx
Sharon 13:55 85# rom
Nate 13:45 Rx
Gabe 11:03 Rx
Dan L. 12:21 Rx
Justin R. 14:03 115#
Megs 10:06 85#
Joe C. 11:48 115#
Kathleen 12:21 58# rom
Bre 12:31 63# rom
Brian R. 12:30Rx
WW 9:03 95#rom
Mike F. 12:51 135# rom
Stacy 11:36 45# rom
Keith B. 10:53 Rx
Schaefer 11:22 RX w/ vest
Faby 10:58 RX w/ vest
Darrick 13:18 RX
Akeem 14:28 (95#/ROM)
Jerry 12:37 RX
Balmer 9:21 RX
Denise 12:44 (85#)
Erika 11:42 (65#/ROM)
Jen S 9:30 RX
Melissa 13:59 (73#/ROM)
Paul S 11:45 RX w/ vest
Conn 13:43 (135#/ROM)
Lizzee 12:00 (55#/ROM)
Justin 12:42 RX
Kate K 11:58 RX
Manisha 12:08 (45#)
Sam B 7:53 RX
Borden 11:12 (115#/ROM)
Cline 13:32 (105#/ROM)
Ernie: 8:54 (115#)
Jessss: 13:41 (68)
Kate C: 8:46 (Rx)
John Co: 11:00 (65# ROM)
Matt O: 12:31 (95#)
Sam Bi: 8:56 (45# ROM)
Jen Sch: 9:12 (45#)
Dan M: 11:36 (65# ROM)
Payne: 10:34 (105#)
Sandy: 12:51 (63#)
Flounder: 14:41 (115# ROM)
LP: 9:41 (Rx)


Photos:

Congratulations to Kate for battling the 95 degree heat in Maryland and competing in the Half Ironman 70.3 race!

W.O.D.6.10.12

15 Rep Overhead Squat

Use 20 minutes to find this weight

Video:

Nicole Carroll Bodyweight OHS x 15 [wmv][mov]

Quote: 

If you are planning for a year, sow rice; if you are planning for a decade, plant trees; if you are planning for a lifetime, educate people." 

- Chinese Proverb

Results:
Gabe 95
Dorothy 105
Balmer 115
KT 95
Joe 95
Rebecca 63
Lauren 55
Holly 25
Justin 63
Jim 68
Wax 85
Shoe 125
Kyle 85
Erika 65rom
Stacie 55
Aimee 115
Cate 115

W.O.D.6.9.12

“Hope”

Three rounds of:
Burpees
55/75 pound Power snatch
Box jump, 21/24" box
55/75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

All donations will benefit St. Judes Research Hospital.

Quote: 
“I believe that imagination is stronger than knowledge - myth is more potent than history - dreams are more powerful than facts - hope always triumphs over experience - laughter is the cure for grief - love is stronger than death”
 -Robert Fulghum

Results:
 Barb: 143 (35# PU)
Rebecca: 162 (band)
Jim C: 161 (Rx)
Jeff: 138 (PU)
Jay E: 181 (Rx)
Mark C: 168 (PU)
Wax: 181 (Rx)
Travis: 183 (Rx)
Patrick: 188 (Rx)
Rachael: 148 (PU)
Derreck: 149 (PU)
Susan: 173 (band)
Kim C: 146 (PU)
Mike T: 205 (Rx) pukie!
John Sch: 203 (Rx)
Tori: 152 (35# band)
Stacy: 166 (35# band)
Jason: 199 (Rx)
Kate C 231(Rx)
KT 230(Rx)
LP 215(Rx)
Megs 203(Rx)
Jen S 190(Rx)
TP 242(Rx)
Tim M 240(Rx)
Balmer 228(Rx)
Faby 218(Rx)
King 194(Rx)
Aimee 205 (Men's Rx)
Alison 173-Scale
Arin 153-Scale
Steph B 143 -Scale

W.O.D.6.8.12

Teams of four will complete the following:

4K Row

400 Kettlebell Swings (35/55#)

400 Dumbbell Cleans (scale to ability)

400 Double Unders

Two athletes can work at once. Each team will get only one rower. The work can be completed in any order your team sees fit. Have fun!

Community Notes:
The King and Queen of Prussia sign up list has been typed up and there is a column next to your name for T-shirt size, please fill in your size the next time you are at the box. If you don't fill in a size, I'll choose for you. If you still haven't signed up, do so today! We will be starting the printing process for the T-shirts soon and need a head count. 

Read:
 Energy Drinks by L. Pappas
Office Workers Run Amok by Alina Dizik

Quote: 

"The great aim of education is not knowledge, but action." 

-Herbert Spencer

Results:
Team Steve's Angels: Steve, Kim G, Alexis - 32:54 (300 reps/SU)
Team 2 Turtles & a Princess: Wax, Jay E, Rebecca - 36:39 (400 reps/DU)
Team Fantastic 400 w/ Ninja: Gina, Mike S, Lam, Roni - 40:36
Team Minus One: Peter, Chris NZ, BJ - 42:30 (400/DU/25&55)
Team Rock Stars (Rhonda, JNa, DeeDee): 29:14
Team Sh*t That Sucked (Kim C, Ciera, Lori, Susan): 35:26
Team Tall People: (Tall Dan, John Sch, Jess C): 24:43
There is no I in Team but there is an ME (Bombar, Ross, Becky): 30:45
Donkey Solo: 18:31 (26/SU)
Poise (Jesss, Arin, Alison, Mel): 29:44
Threesome (Jen S, Stacy, Bre): 19:36 (300reps)
Rose Amongst Thorns (Shoeless, Ph, Olan, Megs): 28:17
Rx Integrity (Mark B, WW): 34:30 (200reps)
Team "I Can't Think" (Sandy, Derreck, Cris, Jeremy): 34:08
Team Bad Ass (Stasie, KSB, Heather): 29:36
Team Beasties (Tim H, Lisa, Ying, Nathan N): 33:59
Team Beat Olan (Dorothy, Joe L, Brian R, Randy): 35:00
Team "Where's Vinny" (Justin, Kathleen, Sarah, Oleg): 30:40
Team Heavy & Vested (Faby, John Sch, Balmer, Border): 26:38