21-15-9
Power Cleans 105/155#
Chest to Bar Pull-ups
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"Pleasure in the job puts perfection in the work."
-Aristotle (384 BC-322 BC) Greek philosopher.
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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Hits
World Class Fitness in 100 Words:
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.-Greg Glassman
12 comments:
6am
Schaefer 11:32 RX
Mike S 17:20 105/PU
Sam Bo. 13:00 ROM
Susie 45/Band
King 12:18 135
Kim G. 12:28 75/MF
Ellie 11:24 75/Gr
Jay 11:02 RX
KT 10:29 RX
Wax 8:44 RX
Rebecca 12:16 95/Band
Oleg 12:41 RX
7am
Chip 11:14 RX
Lauren 9:41 75/Band
Peter 11:05 135
Nina 16:25 RX
Nice work on this classic couplet! Classes enjoyed a nice core work cash out of barbell roll outs...yum! http://www.youtube.com/watch?v=t6dbCIRRM80.
KT was that better than your King and Queen time or the same? I'll bet it felt easier since it was only 1 workout ;)
930
Barb: 13:33 63#/MF
Susan: 11:40 85/MF
Jonathan: 15:45 95/green
Nick Z: 11:33 105/Rx
Megs: 17:20 Rx
Mike W: 16:43 145/Rx
Sarah W: 16:43 45/band
Kathy: 15:55 45/JMU
Heather: 12:51 63# /pullup
Amanda: 15:58 55/green
Renee: 15:07 65/MF
Nooner:
Chris A: 14:37 95/band
Jess C: 21:02 85/band
Keith: 10:15 Rx ouchie
Dianne: 15:43 53/band
eff the captcha SO HARD btw.
3:30 Friday Happy Hour!
Mark B. 10:36 (115)
Paul F. 12:12 (115, black band/pull-ups)
Steph V. AKA, nose breather 8:54 (green band pull-ups)
Anne 9:40 (35#, ring rows)
Laura 12:03 Rx
Mike T. 8:38 Rx
Fayth 12:27 (55#, black band & ring rows)
Good job everyone! Enjoy your weekend.
Wax - great job today - you really smoked it!
Papa wax showin us that old men can lift shit up and put it down with the youngins
4:30 Big Ass Class!
Diego 14:21 Rx
JZ 13:29 115
If wax is old - I am doomed!
5:30
Derreck 12:39 pu's
Tim H 9:36 105/band
Mark C 11:56 135/band
Alison 10:51 band
Lizzie 10:45ish 65/pu's
Vinny 9:45 Rx+ 175#
Kate C. 9:36 Rx
6:30
Sam B. 6:51 Rx
Erika 9:33 75/band
Calvin 11:46 green
Borden 11:26 pu's
Sean 12:50 pu's
Paul S 8:03 Rx
Dan M 12:01 95/band
Becky 12:15 85#
John C 8:41 Rx
Kim C 12:17 55/mf att
Nick C 13:54 Rx
good work peeps. way to open those hips on the 2nd pull of the clean. No, Sam's time is not a typo.
Kick ass Sam!!!
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