W.O.D.11.1.12

 Byrnsie!

 Becky adds some back flips to the WOD!

Tim Mcc

10 rounds for time of:

3 Power Cleans (125/185#)

6 Handstand Push-ups

Quote:

"Always do your best. What you plant now, you will harvest later."

-Og Mandino

Results:
Brian D 9:10 (75/box)
Kelvin 12:12 (135)
Jay E 18:44 Rx
Balmer 12:22 (185,stinkbug)
Mike S 20:40 (125/115,bnd)
Gina 16:51(75/wall hold)
Kristin T 12:56(5rounds/abmat)
Peter W 11:12 (135)
Bekah 6:29(85/abmatplate)
Lauren Mer. 7:38(85/stinkbug)
Jonathon 11:29 (95)
Jason H 11:11 (155/2abmats)
Mike T 12:58 Rx
Rinat 20:56 135#/2AB
Byrnsie 19:36 Rx
Jessie 13:00 SB/15#
Justin H 16:25 155#
Dan L 21:30 165#/SB
Mark B 20:35 2AB/150#
Tim Mcc 21:40 135#
Paul F 13:55 155#/SB
Diego 6:50 (DL/PU)
Kim C 9:57 mama scale
Ryan 19:55 1ABmat
Mike P 22:00 8rds 155#
Andria 13:58 15/Pushup
Sharon 15:03 105#/SB
Becky 10:30 85#/2 back tucks
Kate C 13:49 Rx
Vinny 18:40 Rx
Arin 15:50 95/ROM
Denise 9:49 35/SB
Tim H 12:30 135/box
Sam B 7:54 Rx
Klutch 15:14 165/ROM
Anja 9:12 45/ROM
Melissa S 12:06 63/ROM
Dan M 13:10 115/HSKU
Jess S 9:05 70/SB
Oliver 9:47 Rx+205
Luke 11:53 115/Box
Ben 12:40 125/ROM
AJ 15:16 ROM
Jess C 17:50 95/ROM
Lam 15:31 125
Becca 8:52 75/press
Ross 18:27 Rx
Aimee 8:37 Rx
Joe C 16:01 145/SB
Gene 17:38 Rx
JZ 16:05 115
Rob Ph 11:09 165/SB
WW 13:29 155/SB
Brian R 8:29 155/AB
Faby 9:50 Rx
Roman 11:57 145/SB
Joy 8:38 85/SB
Keith 11:11 Rx
Steph I 10:15 45/SB
Megs 18:40 95/AB
Jess Sal 12:19 73/SB

W.O.D.10.31.12

Happy Halloween! 
(come in costume if you want!)

Snatch 

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

Community Notes:

The Wolverine will be postponed until Sunday, November 4th.  On Sunday there will be a coordinated warm up at 9:00AM and 10:00AM. Due to the length of the "Wolverine" - our house workout, coaches will allow you to roll through to the next class. Open gym will also be on Sunday from 11-1PM, so the option to complete this workout will be from 9:00AM until 1:00PM on Sunday. Open gym is a time when the gym is open for you to come in to work on a skill, strength or any met-con you can dream up!

All Classes on Saturday, November 3rd will be CANCELLED; we are hosting a CFKOP coaching and lifting development session so that we can better serve you in the future.

Quote:

"We acquire the strength we have overcome."

-Ralph Waldo Emerson

Results:
KT 105(pwr)
Cris 105 PR
Brian 75 Form
Roni 80 PR
Becca 70 PR
Lam 125 PR
Kelvin 155 PR
Gina 70 PR
Ellie 75
Lauren 70
Peter 140
Jay E form
Keith 175
Paul F. 140 PR
Justin 150 PR
Bekah 90 PR
Rinat 115
Andria Form
Dawn 65 PR
Schaefer 170
Pamela 75
Balmer 165
Ryan B 205
Keith L form
Gene 195 PR
Vinnie form
Jim C 155 PR
Steph 125
Joe C 135
Trevor 115
Tyrell 105
MIranda 105
Ryan S 115
Bre 80 power PR
Anne 45 power
Fayth 60 power
Tim H form
Oliver 225
Ben 115
Vinny 185
Becky 75 hang
John C 185
Kim G 75 power
Al 185 power
Conn ??
Borden 115
Keith 135 (better form)
Albert 145 power
Leslie 75 power
Linda 55 power
Rebecca 75
Kate C 110 power

W.O.D.10.30.12

 "BAC"= Big ass class! 
Way to get it Brian R!

 Chris A!

 Visit from Christina!

 Mike T!

Vinny  

CrossFit King of Prussia will be CLOSED for the 6:00 AM, 9:30 AM & Noon classes today due to Hurricane "Sandy"

We plan to re-open at 4:30PM; if there is no damage or flooding of the Schuykill...the WOD for the 4:30/5:30/6:30 and 7:30PM will be the following.

2 Rounds for time of:

50 Pull-ups

75 Double Unders

50 Push Jerks (75/115#)

75 Sit ups

Quote:

"If we all did the things we are capable of doing, we would literally astound ourselves." 

-Thomas Alva Edison

Results:
Jason 30:42 Rx
Aimee 23:16 Rx
Brian/Rob 21:34 scale
Sharon/Jessie 24:33 scale
Joy/Bre 23:36 scale
Todd B/Christina 29:35 scale
Todd R time cap
Balmer 29:26 Rx
Megs 27:33Rings DB
Kate C 29:37 Rx
Becky 41:14 Ring Pull-ups
Vinny 21:42 Rx
Ryan 32:03 Rx
Kate K 28:22 55
Schaefer 30:20 Rx
Faby 34:36 Rx
Gripp 37:20 DB35
Flounder 36:38 25DB/band
Liz T 24:34 15Db/25Pull-ups
King 33:44 Rx
Byrnsie 31:46 Rx
Cris A 35:53 Rx
Olan 39:42 Rx
Kimbo 15:40 1rnd KBS 15Dbs
Coxhead 21:52 Rx
Mike T 23:36 Rx
Jerry 38:28 115/95
Alison 30:45 75/mf
BJ 36;07 Rx
Gene 39:43 Rx
Ryan S 36:51 75/dua
Lisa C 35:30 45/su/band
Miranda 27:46 25/blue
Erika 34:48 63/dua/band
Steph V 36:35 75/band
Jackie 37:29 55/45/su/band
Kathleen 32:40 45/band
Rinat 34:08 95#
Jeff 32:15 45/band/modified reps
Stasie 41:40 35# su
Derreck 41:28 115 dua
Nick 40:00 115 su
AJ 41:27 115 su
Al 41:17 115 band su
Paul 39:07 su
Oleg 37:29 su
Dan 40:50 75 band
Mike S 41:37 65 floss
Shoeless 23:46 115 1/2 reps

Hurricane Sandy UPDATE

The equipment has been moved to higher ground so bring it Sandy!

CrossFit KoP will be OPEN for the 3:30, 4:30, and 5:30 PM classes this evening. 

CrossFit KoP will CLOSE after the 5:30PM class on Monday 10/29 and will not re-open until the 4:30PM class on Tuesday 10/30.  If the storm impacts the area more than we anticipate, the afternoon/evening classes on Tuesday may also be cancelled.  Please check the blog for the latest updates. 

Lost and Found

CrossFitters---It's that time again. The lost and found has exploded. We will put everything in the lobby this week, please take a look, if it's yours take it. If not, it will all be donated on Saturday.

W.O.D.10.29.12

"Sandy"

100 Foot Bear Crawl (about two lengths of the gym)

30 Back Squats (95/135#)

30 Toes through rings

100 Foot Bear Crawl

20 Back Squats (95/135#)

20 Toes through rings

100 Foot Bear Crawl

10 Back Squats (95/135#)

10 Toes through rings

Community/"Sandy" notes:

As of now there is a slight drizzle outside and the leaves are barely blowing. We hear the hype and want you all to be safe, but as of now we will still have classes tomorrow at CrossFit KoP. As Hurricane "Sandy" progresses we will post updates/comments to the blog regarding our class schedule. The most unfortunate of all maybe the fact we will have to postpone "Wolverine" for open gym on Sunday.

Mike T.  is the coach of the 6AM and if it is cancelled he will post to the blog prior to 5:30AM!

Quote:

"One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity."

-Albert Schweitzer


Results:
Ryan 13:58 Rx
Steph V 15:21 75#
Arin 18:10 Rx
Amanda 16:08 53#
Barb 13:09 63#
Gene 10:43 Rx
Andrew Y 15:55
Susan 12:34 Rx
Steve M 15:46 95#
Tyrell 15:51 75#
Trevor 14:32 75#
Schaefer 15:48 Rx
Roni 13:27 Rx
King 14:03 135#/ROM
Kathleen 13:17 60#/ROM (Rings)
Brian D. 105#/ROM
Klutch 14:47 Rx
KT 13:02 Rx
Lauren M 20:41 ROM
Jay E 21:15 Rx
Tobin 9:08 Rx
Mark 16:43 Rx
Dig 16:32 Rx
Sandy 14:34 (80 rom)
Jim C 11:21 Rx
Jess C 14:10 Rx
Bre 15:25 rom
Manisha 16:06 55 rom
Tidmore 12:49 (115#)
Kate 11:46 (75#)
Keith 8:59 Rx
Faby 14:11 Rx
Alison 14:30 Rx
BJ 18:39 Rx
Erika 14:45 ?
Sharon 21:40 Rx
Al 19:18 ROM/TTR

W.O.D.10.28.12

 Congratulations to Gina and Mike Fab on the birth of Andrew, he arrived on his due date weighing in at 8 pounds 1 ounce...some of you might remember his sister Mary Kate was our first CFBaby!!! Mom and baby are doing great!

Sumo-Deadlift

5-5-5-5-5

Cash out:

Your choice?

3 sets of 25 reps:

GHD Sit ups or AB Mat sit ups depending on level and ability

Quote: 
"Though the sex to which I belong is considered weak you will nevertheless find me a rock that bends to no wind."
-Elizabeth I

Results:
Steve M 165
Andrew Y 155
Kim G 175
Manisha 145 PR
Jessi 125 PR
Tim H 315 PR
Oleg 295 PR

W.O.D.10.27.12

CONGRATULATIONS CROSSFIT KOP!!
We raised $5210 to benefit FARA - The Friedreich's Ataxia Research Alliance

CFKOP 4 year Anniversary Party and FARA Fundraiser!!!

AMRAP in 12 Minutes:

5 Pullups

10 Right Arm Dumbbell Thrusters (25/40#)

10 Left Arm Dumbbell Thrusters (25/40#)

15 Burpees

Kids WOD:

AMRAP in 12 Minutes

5 DB Push Press

10 Air Squats

15 Burpees

Standards:

The Pull-up standard will be chin over bar and full extension at the bottom. When performing the thrusters, the dumbbell must be placed on the ground (both ends) between each set of 10 Thrusters and the controlled to the ground prior to starting Burpees.  Burpees will require a full hip opening at the top of the jump and a clap over head.

Community Notes:

We are running our Anniversary party today! Doors open and registration begins at 8:00AM, Announcements and Standards from 9:00-9:30AM.  There will be no regular classes, but feel free to come out and workout with us! 

There have been a few last minute raffles added including Gift Certificates to Maggianos, Tilted Kilt, Flemings, and 333 Belrose.

 Quote:

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”

- Mark Twain

Results:

W.O.D.10.26.12

 The "FARA" fundraiser is only a day away...Have you gotten your raffle tickets? Are you ready for a day filled with Fun, Fitness and Community? See you all there! Remember, it's a Pot-luck, if you want to bring a dish to share and drinks to consume please do!

All for time:

500 Meter Row

then 5 Rounds of:

7 Deadlifts (95/65#)

7 Hang Power Clean

7 Front Squat

7 Push Jerks

Read:
  Breaking the Mold by S. Vincent

Quote:

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”

- Greg Glassman, Founder of CrossFit

Results:
becca 15:00 (bike/3r@65)
Roni 12:43 Rx
King 10:05 Rx
Klutch 12:36 Rx
Brian 14:06 75
Steve 15:40 45/35
Rebecca 12:50 Rx
Kim G 14:47 Rx
Bekah 10:21 Rx
Mike S 17:20 75
Balmer 7:54 Rx
KT 9:12 Rx
Oleg 13:05 Rx
Jay E 11:27 Rx+@115
Peter 12:07 Rx
Lauren 13:12 Rx
Mark C 10:40 Rx
Chip 11:57 Rx
Heather 12:41 Rx
Jna 15:47 55
Schaefer 9:03 Rx
Breanna 13:08 Rx
Allison 16:42 (45)
Barb 15:30 rx
Amanda 13:49 (55) 4 rds
Paul 15:49 rx
Ryan 6:51 rx
Chris Ags 13:55 rx
Chris T 13:39 (45)
Susan 10:12 rx
Megs 10:08 rx
Jonathan 12:45 (75)
Kara 13:16 (53)
Keith 9:10 rx
Aimee 7:48 rx
Cate 7:11 rx
John C 11:38 Rx
Steph I 14:29 (45#)
Travis 12:12 Rx
Justin R 13:45 Rx
Kim C 14:06 (45#)
Joy 12:31 Rx
Jason L 8:21 Rx
Jabari 12:16 (115#)
Ph 11:22 (Rx)
Peterbutt 11:44 (75#)
Andrew Y 13:29 (65#)
Dig 16:44 (Rx)
Anne 15:30 (45#)
Fayth 14:35 (45#)
Tyrell 16:27 (Rx)
Trevor 14:20 (Rx)
Fab 9:57 (Rx)
Vin 11:21 (115#)
Becky 14:20 (Rx)
Kate 7:40 (Rx)

Photos:

W.O.D.10.25.12

3 Rounds for time of:

Run 400 Meters

15 foot Rope Climb, 5 Ascents

50 Push Ups

Read:
Exercising in your 70's  

Quote:

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”

- Vince Lombardi

Results:
Pat 30:31 pulls
Kim G 30:00 pulls
Balmer 24:55 Rx
Bekah 27:27 attmpts/row
Brian D 26:29 pulls
Brett 26:58 Rx
Rebecca 35:40 attemps
Tidmore 29:43 Rx
Alex P 26:56 Rx
Jason H 32:04
Jay E 27:54 rope/pulls
Lauren M 28:54 pulls
Peter 31:33 Rx
Chip 28:45 Rx
Jerry 28:28 Rx
Patrick 26:04
Ben 24:51 1/2 Pulls
Francie 25:30 Pulls Mod PU
Ryan S 27:47 Rx
Jess C 27:56 Push-up ROM
Mike P 19:25 Rx
Derreck 28:37 Pulls
Dave 25:23 Pulls
Vinny 18:38 Rx
Erika 25:55 Mod PU Pulls
Manisha 28:13 1/2 pulls
Kenny 32:04 Pulls/climb
Faby 18:13 Push-up ROM
Ryan B 16:51 Pulls
Kim J. 21:47 pulls/knee
Kellie M. 23:36 pulls/knee
Gene 29:23 pulls
Olan 33:03 Rx
Aimee 20:39 Rx
Joe C. 25:34 2 rds
Becca 15:00 scale
Paul S. 25:09 Rx
Justin H. 26:07 Rx
Schaefer 23:23 Rx
Mike T 21:49 Rx
John C 21:58 Rx
Tim Mcc 26:33 Rx
Steph V 29:00 30 PU/rope pulls
Rinat 27:01 Rx
Becky 34:23 scale
Jim C 25:26 Rx
Matt G 36:00 scale
Nick Z :)
Nick D 28:28 scale
Kim C 27:03 11 rope climbs/45#PP
Diego 33:26 9 rope climbs

W.O.D.10.24.12

 

Most of the Raffle buckets are out, there are some great things this year! $5 donation gets you an arms length or about 12 tickets. See a coach to donate before Saturday if you won't be at the event.

 Team of Two complete 4 - 3:00 minute intervals with 1:00 minute rest in between:

One athlete will complete 60 ft of Overhead walking lunges (25#plate/45#plate) (as the timer for rotation)

While One athlete completes the following:

3 Chest to Bar Pullups

3 Dumbbell one Arm Thrusters Right hand (25/45#)

3 Dumbbell one Arm Thrusters Left hand (25/45#)

12 Sit ups

*When Athlete 1 finishes the lunges the athletes switch no matter where athlete 2 was at in the Pull-ups/Thrusters/Sit ups, compete rounds are scored when 3 c2b, 6 DB thrusters and 12 sit ups are complete. The score will be the total of FULL rounds complete per team.

Quote: 

“Rather the pain of discipline, than the pain of regret.” 

- Bob Andrews

Results:
Ryan & Roman 11 Rx
Anja & Steph I 8 Scale
Tyrell & Trevor
PH & Justin 11 Scale
Joy & Alexis 10 Scale
Kelvin(35/35) & Lam(35/35)- 11
Alex(35) & Ellie (15/25/bnd- 10
Roni(PU) & Cris(rx)- 10
Tidmore(35/35) & Mike S. (35/25)- 9
KT(Rx) & Gina(bnd)- 12
Pam (20/band) & Jessie 20/band)- 9
Monica(1st Rx!) & Heather(rx)- 11
Team Worth (Sc)- 7
NickZ(45/40) & ChrisA (35/30/PU)-11
Paul F.(Bnd/ROM) & Rinat(PU)- 11
Jim C.(Rx) & Tim Mc(Rx)- 10
Susan (PU) & Lindsey "my due dates on monday- let's squat!" Peterson (sc)- 7 
P-Ditty and Jessie 9 15/20/25
Stacy H and Bre 9 20/bands
Jess S and Kathleen 10 20/band
Flounder and Jeremy 9 35/band
Patrick and Faby 12 Rx
Jen S and Kate C 14 Rx
Gene 7 Rx
Jackie and JNa 9 15/20/band
Erika and Sam B 10 Rx
Kyle 4 15/band
Ben and Oleg 11 35/35
Nick and Matt B 10 band
Conn and Borden 8 35#
Ryan S. and Mark W 8 35/35/25/band
Miranda and Alison 10 15/25/band
Lisa C. and Leslie 10 10/15/band

W.O.D.10.23.12

 Will you be coming to the FARA Fundraiser and CFKoP Anniversary party this weekend?
Saturday 10/27, doors open at 8:00AM, WoDs start at 9:30AM. Competitive WOD, prizes, Pot-luck, drinks, Raffles and a Photo Booth! See you there.

Front Squat

2-2-2-2-2-2-2-2-2-2

Coaches Notes:

We are trying to push past your traditional "strength" set (with 10 sets of 2) and push the limits of strength endurance too. All 10 sets must be completed, don't be afraid to go for an old 1RM in set 8 and really challenge yourself past your old numbers.  Rest 60 seconds between sets. Your coach will set a running clock so each athlete can work as needed.

Quote:

"A good teacher is like a candle - it consumes itself to light the way for others." 

-Anonymous

Results:
King 205 PR
KT 150
Gina 125 PR
Bekah 160 PR
Pete 215 PR
Jay 365
Dinger 145 PR
Pat P 225 PR
Jason H 215
Rebecca S 125
Alex P 235
Lauren 120
Steph V 195
Jonathan 225
Aimee 175
Keith 305
Kara 108
Christ T 103
Megs 140
Amanda 110
Susan 135
Vinny 285
Tim H 220 PR
Gabby 55
Hannah 70
Christena 55
Graeme 105
Justin H 205 PR
Diego 205
Klutch 255 PR
Gene 305
Jess C. 140 PR
Kenny 200
Miranda 160
Faby 215
Jess S 115
Kathleen 100
Tre 155
Keith L 75
Kate C 165
Dan L 200
Justin R 190
Vinnie 135
P 235
Tidmore 175 PR
Jerry 225
Fayth 85 PR
Anne 85 PR
Mark W 155 PR
Andrew 165 PR
Oleg 215 PR
Matt G 245
Nick C 215 PR
Chip 225 PR
Kathy 67 1/2 PR
Sandy 100 PR
Mel 140 PR
Linda 100
Leslie 115 PR
Paul S 225
Schaefer 250
Sharon 145
Kevin B 190 pr
Ryan 330
Rinat 200 pr
Becky 110
Chris A 185 pr
Tim Mcc 225
Olan 205

Photos:

 Lauren

 Jonathan

 Steph

W.O.D.10.22.12

 Welcome to Trevor!

Cute shirt Becca!

 Welcome to Tyrell!

Skill:
Take 15 minutes to practice your Power Snatch


CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches

The Power snatch loads are as follows:

Men up to 54 years: 75lbs

Women up to 54 years: 55lbs

Masters Men 55+: 65lbs

Masters Women 55+: 45lbs

(compare to 1.28.12)

Over the next few months, we will be programming some old CrossFit Sectional workouts so that you can prepare both mentally and physically for the 2013 CrossFit WorldWide Open Sectional.  If you have done these workouts in the past, you will get a chance to see how you compare.  If you have not done them, you will experience a great workout and see how you compare to some older scores.  The Open Sectionals are for absolutely everyone, regardless of experience or skill level.  It is a chance to see where you stack up to nearly 75,000 people world-wide.  It is an amazing experience and for many, it is the eye-opener that answers why we do this.  If you have doubts, please talk to people in the gym that have done it in the past and get their opinion.  If you do not do it, you will wish that you had.  We look forward to a great 2013 Open season. 

 Read:

How Sugar may make you Stupid

Quote:

"Employ your time in improving yourself by other men's writings, so that you shall gain easily what others have labored hard for." 

-Socrates

Results:
Jason H. 3+41 Rx
Jay E. 4 Rx
Mike T. 6 + 33 Rx
Lauren 3+3 SU
Peter 6 Rx
KT 4+44 Rx
Roni 3+34 Rx
Kelvin 4+5 Rx
Brian D. 3+16 su
Cris A. :)
Bekah 3+20 su/dua
Lam 4+29 Rx
Balmer 6 Rx
Gina 2+42 Rx
Ellie 3+42 Rx
Kim G. 3+30 su
Mark C. 3+103 SU
Susan 3 + 12 snatch Rx = 177
Mike W 4+4 DL (135DL-mod)
Sarah W 2 (35#)
Barb Z 3 Rds + 16 DUA (40#)
Kara 3 Rds + 18 DUA (40#)
Chris T 3 Rds + 15 DUA (40#)
 Kim C 3 Rds 1 snatch (45#) = 166
Diego 2 Rds + 35 Rx
Sharon 3 Rds + 41 Rx
Tim Mcc 3 Rds + 1 DUA = 136
Keith 6 Rds + 30 DU= 300 Rx
Ryan B 4 Rds + 1 DU = 181 Rx
Paul F 3 Rds + 30 DU = 165 Rx
Megs 4 Rds + 34 reps = 214 Rx
Jeff H 3 Rds + 35 Reps = 170 Rx
Alexis 2 + 39 reps @ 45#= 129
Becca 2 Rds+ row= 90 (@45)
Tracy 3 Rds @45#= 135
Trevor 3 Rds @45#= 135
Tyrell 2 Rds :) = 90
Joy 4 Rds + 12 rep = 192 @45#
Justin R 3 rds + 23 Rx= 158
Justin 3+17 Rx
Manisha 4+1 35
WW 3+3 65 DUA
PH 4+17 Rx
Brian R 3+27 1/2DUA
Mike Fab 4+35 Rx
Byrnsie 5+10 Rx
Olan 3+32 Rx
Roman 4 DUA
Luke 3+40 65 DUA
Mike P 4+16 Rx
Steph Ide 4 35
Alison 4+3 Rx
JZ 3+21 Rx
Patrick 3+28 20 DUs/Rnd
Mark B 5 SU
Gene 4 1/2DUA
Jessey 5 form 15 DUs
Faby 5+20 Rx
Jen S 5 Rx
Shawn 4 Rx
Schaefer 5+15 Rx
Kenny 3 75 1/2 DUA
Kathleen 4+15 40
Vinny 6+43 Rx
Flounder 3+35 DUA 75
Kate K 5+5 Rx
Francie 3 35#/DU
Sam B 5+25 C&J
Derreck 4+30 Rx
Jackie 2+28 DUA
Paul S. 3+31 Rx
Kate C. 4+1 Rx
Miranda 4+16 Rx
Coxhead 6+32 Rx
Borden 4+25 DUA
Tim H. 4+15 SU
Erika 4 SU
Conn 3+15 Rx
AJ 3+60 SU
Jess C. 3+38 Rx
Dan M. 3+17 1st Rx!
Lisa 4+ 33 SU/45
Liz 4+14 45#
Ben 2+42 rx

W.O.D.10.21.12

50 Push ups

10 SumoDeadlift High Pull (75/115#)

40 Push ups

20 SumoDeadlift High Pull (75/115#)

30 Push ups

30 SumoDeadlift High Pull (75/115#)

20 Push ups

40 SumoDeadlift High Pull (75/115#)

10 Push ups

50 SumoDeadlift High Pulls (75/115#)

Quote:

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”

- Henry Ford

Results:
Derreck 28:37 65
Klutch 23:18 Rx
Ryan B 18:10 Rx
King 26:03 95
Tim McC 20:03 105
Kim G 22:54 55# Mod PU
Kathy G 25:42 Mod PU 22
Tidmore 26:25 85
Patrick 27:39 Rx
Andrew 25:52 Mod PU 65 

W.O.D.10.20.12

3 Rounds for time of:

10 Power Cleans (135/205#)

15 Burpees

Community Notes:
Click here to check out a local 5 K in KoP tomorrow. 

Quote:

“Performance is your reality. Forget everything else.” 

-Harold S. Geneen quotes

Results:
 Shawn 6:49 (135)
Andrew Y 7:56 (115)
Megs 6:04 (95)
Susan 7:05 (85)
Arin 9:59 (85)
Kim G 9:50 (93)
Jeff H 7:56 (120)
Jackie 8:18 (85)
Francie 7:08 (55)
Patrick 5:50 (145)
Kathleen 6:59 (65)
Erika 6:30 (85)
Barb 7:35 (63)
Fab 7:12 (155)
Liz 7:40 (55)
Tracy 7:14 (83)
Steve 7:43 (95)
Michelle 7:12 (15)
Flounder 7:02 (125)
Kate 8:11 (Rx)
Mark C 5:43 (115)
Ryan 5:44 (Rx)
Keith 9:03 (185)
Chris A 8:22 (135)
Oleg 7:53 (165)
Alexis 7:11 (65)
Joy 6:09 (75)
Aimee 8:14 (Rx)
Cate 6:47 (Rx)

Anniversary Party and FARA Fundraiser Details

The following is our most up to date Raffle list and Prizes for the winners at our Anniversary party which will be held 10/27:

Autographed P. Manning Helmet

Again Faster Olympic lifting Shoes
Lisa Choi Raffle Gift Certificates

Vita Coco Case

JoAnne Long-1 Hr Massage

Ryan Samson Photo Session 

Gift Basket from blue mercury

ProGenex Gift Certificates (for 1st Place - guy/girl)

Reebok Gift Certifcates (for 1st Place- guy/girl)

Philadelphia Cow Share (share for winners & share for raffle - total quarter cow)

Lululemon Raffle Gift Certificate & Shirts for winners

LaraBar - Gift Basket
Crossfit KOP - 10 class kids card
CrossFit KoP Free Month of unlimited
Aimee Lyons 1 Hr PT

Jason Lyons 1 Hr PT

Tim Pappas 1 Hr PT

Chris Plentus 1 Hr PT

Keith Bombar 1 Hr PT

Steph Vincent 1 Hr PT; 1 Hr Life Coaching Session; XfitKOP Mug

Vinny Joyce 1 Hr PT
Mike T 1 Hr PT

Laura Pappas 50 Min Personal Nutrition Session

An arm's length of Raffle tickets will be $5.00 all benefits go to FARA!

W.O.D.10.19.12

(welcome to Steph I)

Push Press

5-5-5-5-5

Coaches Note:

This workout should be done with a 10 second pause at the top of each press.  So, a set of 5 would look like this...Push Press, hold 10 seconds, lower bar, push press, hold ten seconds, lower, etc...

Cash out:
Ground to shoulder Atlas Stones (Max reps) in 5 minutes. Determine weight based on level and ability.

Community Notes:
Our next Level 1 Trainer Seminar will be on January 12th and 13th at CFKoP! Click here to sign up today, these sell out quickly.

Quote:

"Do what you can, with what you have, where you are"

-Theodore Roosevelt

Results:
Rinat 115 18(110)
Tyrell 95 27(90)
Trevor 75 24(90)
Nick 135
John C 165 12(175)
Ciera 70 10(70)
Amanda 75 43(35)
Jonathan 125
Liz O 65 37(35)
Kim C 73
Barb 80 15(70)
Kara 78 36(35)
Christ T 78 39(35)
Ryan 195 9(175)
Balmer 135 10(140)
Ellie 68 20(70)
kim G 63 18(70)
Roni 80
Gina 80
Becca 80
Mike S 85 14(90)
Mike P 105
Jay 185 17(175)
Lauren 85 22(70)
Chip 135 15(140)
Heather 85 12(70)
Schaefer 155 "like30"(110)
Byrnsey 135
Diego 75 35(70)
Justin 100 40(90)
Jess C 90 22(70)
Tidmore 120/8@110
Dan L 130/25@110
Mark W 85/24@70
Joe C 135/31@110
Kenny 135/19@90
Travis 125/27@110
Gene 165/12@175
Sam B 155/30@90
Derreck 145/15@140
Manisha 55/30@35
JNa 55/49@35
Sharon 85/20@70
Tim H 115/21@110
Borden 135/23 #110
Matt B 135/26 #90
Oleg 155/20 #110
Tim M 145/28 #110
Keith L 65/Form
Randy 100/33 #70
Pete W 110 14(110)
Alexis 55
Becky 80
Denise (formerly Fraider, NOW Compton) 60
Steph I. 55
(team atlas stone Alexis, Becky, Denise, Steph 33 @ 70)
Mike F 155 (13 @140#)
Vinnie 115 (6 @110#)
Mark B 115 (20@90#)
Paul F 140 (9 @ 140#)
Chris A 80 (25 @ 70#)

W.O.D.10.18.12

 Who's the cone head?

nice shirt Dianne!

 Byrnsie is back, now where's Olan?

 nooners!

 Faby--too close for comfort

 Justin at the top of the rings!

4 Rounds for Time

Row 500m

2 Muscle-ups

4 Dumbbell HSPU

8 Kettlebell Swings (70/55#)

16 GHD Sit-ups

Quote:

"It is never too late to be what you might have been"

-George Eliot

Results:
Rx:
Cris A 23:04
Byrnsie 27:34
Aimee 18:56
Keith 21:46
John C 18:16
Mike T 22:12
Scott M. 19:36
Vin 28:15
Faby 25:42
Justin H 27:36
Jim C 28:15

Scaled:
Kim G 24:22 Scale
Brian D 22:48 Scale
Mike S 25:37 Scale
Peter 22:53 Scale
Lauren M 24:06 Scale
Chip 19:00 Scale
Nick C 26:16 HSPU ROM
Sharon 25:45 scale
Amanda C 21:14
Schaefer 25:10 scale
Cate 26:01 MUA
Sam B 16:07 Sit-ups
Rinat 20:24 JMU 2AB
Susan 19:49 PU/DIP 44#KB 3 AB
Jonathan 18:31 45KB MUT
Monica F 17:27 MUT 44#KB plate
Dianne 26:32 scale
Kim C 21:55 Mama Scale
Heather 17:08 MUT 45#KB AB
Gene - 26:37 (DUA/abmat/55#)
Mark B. 18:31 (jmu/sb/no ghd)
Kathleen - 19:02 (mut/sb/44/abmat)
Derreck - 21:19 (jmu/70/abmat)
Chris A. 17:04 (55/sb)
Albert - 18:00 (scale)
Oleg - 16:43 scale
Ken - 29:20 (53/jmu)
Joe A. 23:30 HSPU
Kate C. 26:09 HSPU
Tori - 21:46 scale
Fayth - 23:22 (26/sb/pu)
Anne - 26:12 (26/sb/pu)
Paul S. unknown
Faby - 18:37 HSPU
Tim McC - 26:12 (run/jmu)
Ben - 24:45 scale
Mark W 21:40 35#/SB
Becca 18:27 mama scale
Joy 19:06 44#
Megs 19:40 run/mut
Brian R 19:31 53/1ABmat/JMU
WW 21:45 MUA/1AB
Travis 22:18 JMU