W.O.D.1.1.13

Happy New Year! 

Chances are, if you are reading this blog you have your "workout" goal/resolution solidified and you are focused on health and fitness already....but lets dig a little deeper. What are your goals for 2013? Can we help you reach them? Post to comments and commit for 2013 or use our new goal board at the box. This can be a CrossFit goal or personal goal!

CrossFit KoP is CLOSED today.

Quote: 

"There are two mistakes one can make along the road to truth… not going all the way, and not starting."

-Buddha

W.O.D.12.31.12

Teams of 4 Complete the following for time:

100 Ground to Shoulder (135/95#)

100 Box Jumps (20"/24")

100 Chest to Bar Pull-ups

100 SDLHP (95/65#)

100 Burpees

At the same time: Row a 4K

*Two athletes work at once as the others rest/rotate in.  An athlete must be rowing the entire time until the work is completed. The exercises must be completed in the order listed. This workout is from the Northeast 2010 Regional team competition. There will be a 40 minute time cap on this WOD.

Community Notes:
We will offer a 6:00AM/7:00AM/9:30AM/Noon and 3:30PM class today.
We are  CLOSED tomorrow 1/1 for New Years Day!

Results:
Pat P. 25:35
Megs/Jay E/Peter/Laure M -- 20:32
Roni/Cris/Becca/Mark -- 23:10
Stephanie/Jessi/Manisha/Brian D -- 22:48
Gene/Rinat/John C 27:29 rx
Vinnie/Fab/Gina 25:15 scale
Ellie/Amanda/Barb/Kim C 25:19 scale
Alison/Kate K/Kate C/Kirsten: 22:37 scaled
Scaefer/Tall Dall/Ryan/Justin: 18:25 rx
Faby/King/Jim C/Peter: 19:15 rom c2b
Miranda/Liz/Joy/Jess C/Tim H: 21:51 scale

Quote: 

"We must embrace pain and burn it as fuel for our journey."

~Kenji Miyazawa

W.O.D.12.30.12

"Dinger"

"Faby"

"Klutch"

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Female weight is 105#

Community Notes:
On Monday (New Year's Eve) 1/31 we will offer classes at 6AM/7AM/9:30AM/Noon & 3:30PM ONLY.
CrossFit KoP will be CLOSED on Tuesday, 1/1/13 for New Year's Day. 

Video:

 4 Powerful questions to ask before you set New Years Goals

Quote: 

“Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?”

 ― L.M. Montgomery

Results:
Keith 15:32
Julie 10:55 83#
Aimee 10:33 Rx
Beth 15:12 4ds/35
Kit 10:49 Rx
Steve Z 12:57 scale
Jen S 8:06 scale
Kim 10:45 75#
Coxhead 11:36 Rx
Travis 9:53 115#
Dan L 13:11 145#
Diane 11:20 75#
Tim P 12:35 135#
Laura P 10:48 95#
Schaefer 11:13 Rx
Ryan B 6:56 - INSANE
Dinger 9:24 85#
Faby 11:11 Rx
Chip 10:05 135#
Klutch 13:05 155#
Lauren 15:03 85#
Steph B 13:09 85#
MegS 11:17 85#
Pete 13:50 135#
Barb 9:53 55#
Jess S 11:40 65#
Kate C 10:32 35#DB
Alison 11:22 Rx
Jason 12:27 135#

W.O.D.12.29.12

1000 Meter Row

5 Ground to Shoulder Atlas Stone

400 Meter Run

5 Ground to Shoulder Atlas Stone

200 Meter Farmers Carry (55/70#) (KB or DB)

5 Ground to Shoulder Atlas Stone

100 Double Unders
5 Ground to Shoulder Atlas Stone

*scale stone according to level and ability. 

Quote:

"Patience is a key to a better beginning." 

-Tim Walters

Results:
Maria 16:37 35Atlas/35Farmers/SU
Fab 21:03 110/70/DU
Manisha 23:17 35/44/DU
Steph 25:03 110/70/DU (BeastMODE)
John S 17:48 140/80/DU
Jack 23:00 70/53/DUA
Mr.T 21:31 110/55/DU
Mrs.T 19:26 20/35/DU
Rinat 15:27 110/75/DU
Steve M 24:08 90/75/DUA
Travis 21:49 110/75/SU
Becca 16:27 Scale
Lam 21:05 Scale
Erika 22:18 Scale
Peter 18:12 110/75/DU
King 20:08 110/75/DU
Kate K 19:55 70/75/DU
Gene 23:48 175/100/DU
Alison 18:22
Kathleen 16:34 Scale
Cris 22:09 Scale
Steph I. 21:31 Scale
Vinny 23:55 175/80/DU
Kate C 21:30 30x2/55/DU
Jess 25:15 Scale
Jess C. 22:43 70/55/DU

MLK Day of Service

Youth and Adult Members of CFKoP & family and friends are invited to participate in our Steve's Club King of Prussia MLK Day of Service Workout on Monday, January 21st at 12 Noon.  The workout will be in honor of the 27 people that lost their life on December 14, 2012 in the Sandy Hook Elementary School Shooting.  

In addition to the Workout, we will launch the "27 Acts of Kindness Challenge."  Participants commit to doing one act of kindness (no matter how small) starting on January 21st, through the month of February.  There will be a place to anonymously post your acts of kindnesses at the box. 

"The Sandy Hook 27"

27 Burpees

27 Pullups

27 Thrusters (55/75)

27 Box Jumps (21/25)

27 KB Swings (35/55)

27 Goblet Squats (35/55)

Quote:

"It is not what we are against, but what we are for that counts."

W.O.D.12.28.12

"Lynne"

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

Compare:

(compare to 8.16.12)
(compare to 10.29.09)
(compare to 2.23.10)
(compare to 6.28.10)
(compare to 8.27.10)
(compare to 12.11.10)
(compare to 8.2.11)
(compare to 1.11.11)

Quote:

“Courage: the most important of all the virtues because without courage, you can't practice any other virtue consistently.”

 ― Maya Angelou

Results:
Mike P 178 Rx
Gina 87 85#/Red
Mark C 65 140#
Roni 62 85#
Becca 126 SP45#/RR
Lauren 91 85#/Blu
Nick 95 Rx
Dan M 62 135#
Mike S 54 95#
Jay E 72 Rx
Cris 218 Pushup/Pullup
Dinger 91 115#/Gr
King 81 Rx
Rob(TX) 150 Rx
Peterson 92 145#
Byrnesy 150 Rx
Smizzy 65#/Red
Allison B 61 65#/Bnd
Steph I 75 85#/Bnd
Dianne 55 85#/Bnd
Mike T 116 Rx+225#
Alex 77 115#
John C 182 rx
Kim C 82 sc
Barb 28 sc
Fayth 72 sc
Anne 166 sc
Kathy 107 sc
Rinat 121 sc
Chip 106 sc
David C 62 sc
Mike T 212 rx
Sharon 47 sc

W.O.D.12.27.12

 Gene

 Jen Sm

Steph B

Rinat

Three rounds for time of:

30 Wallball shots, 14/20 pound ball (10 foot target)

30 reps 45/75 pound Squat snatches, (movement initiates with barbell below the knees)

Quote:

“Let me tell you the secret that has led me to my goals: my strength lies solely in my tenacity.” 

-Louis Pasteur (1822-1895)

Results:
Mike P 28:49 Rx
Roni 21:58 Rx
Kathleen 26:46
Jay E 22:47 Rx
Dinger 19:54 (25#,18#wb)
Nick C 21:24 (35#,12#wb)
Peter W 20:10 Rx
King 21:16 Rx
Lauren Mer. 26:26 rx weight/rom
Susan 19:51 (45#/10#)
Steph B 18:27 (35#/8#)
Rinat 33:55 (Rx)
Keith 26:49 (Rx)
Allison 16:45 (25#/8#)
Kim C 13:37 (35#/12#, 2rds/20reps)
Amanda 17:27 (20 reps 15#/8#)
Tim P 13:48 Rx
Peterson 25:49 (45#/20#)
Ryan B 14:15 Rx
Mateo 14:20 (33#/14#)
Allyson (SC) 18:22 (14/35#)
Peter (NC) 23:52 (45#)
Jen Sm. 24:10 (15#/6# 20 reps)
Stasie 23:05 (8#/15# 20 reps)
Gene 23:29 Rx
Jess C 22:35 Rx
Schaefer 19:28 Rx
Dan (Mich) 11:46 (65#)
Sarah 13:13 (2 rds, 20 reps)
Kate 19:16 Rx
Jessie 22:12 35#/12#
Fab 22:09 65#
Faby ouchie
Roman 23:13 55#
Manisha 23:51 15#/8#
Klutch 21:51 ROM
LP 17:04 RX
Vinny 16:49 rx
Stan 28:07 35#
Cory 22:06 35#/14wb
BJ form
Brian R 27:23 rx
Miranda 27:37 rx
Kate Km24:40 rx
Aimee 18:50 Rx

W.O.D.12.26.12

"Nate"

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.

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

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings 75/55#

(compare to 4.17.12)

Quote:

“Experience is a hard teacher because she gives the test first, the lesson afterwards.” 

-Vernon Sanders Law (born 1930); Major League Baseball Pitcher

W.O.D.12.25.12

Merry Christmas from our family to yours...

REST DAY
CrossFit King of Prussia is CLOSED today. 

Quote:

 "May Peace be your gift at Christmas and your blessing all year through!"

~Author Unknown

W.O.D.12.24.12

Original CrossFit KoP Ornaments for every coach, made by Steph!
"Thank you!"

12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (65/95)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (65/95)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (65/95)
12 DB Snatch 12L/12R 25/40

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete (1 Deadlift)...then (2 Wall Ascents and 1 Deadlfit)...then (3 Ring dips, 2 Wall Ascents and 1 Deadlfit)...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.

***This year we are allowing the workout to be done in teams of two, one athlete working at a time.  You are welcome to take this on solo or with a partner.

compare to (12.23.11)

Community Notes:

We will run the following classes today:

6:00AM

7:00AM

9:30AM

12:00Noon

3:30PM

Make sure to sign up, classes are limited to 25 people. 

Quote:

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the losers gambit."

- Glassman

Results:
Becca - 16:50 9 Days Scale
Lam - 42:50 10 Days Scale
Mike P. - 47:05 Rx
Brian D. - 45:10 Scale
Roni - 40:52 Scale
Tim H. - 43:45 11 Days Scale
Shawn 49:50 scale
Lizzie 42:02 sc
Julie 42:36 sc
Mark 43:17 sc
Jay E 50:46 sc
Mike Fab 53:18 sc
Chip 51:48 6'wall
Mike P (round 2) 46:36 sc
Mike S 62:14 sc
Lauren M 31:25 10 days sc
Chris S 51:22 Scale
Jess C 52:43 scale
Jim C 51:35 Rx
Megs/Denise 31:46 Scale
Steph I 47:48 scale
Arin/Ellie 41:08 scale
Barb/Amanda 37:47 scale
Vinny/Sara 48:58 scale
Gene 51:55 Rx
Kate C 44:28 Rx
Kate K 51:43 scale
Jessey H. 47:45 scale
King 56:35 scale
Melody 46:05 Rx
Zach 57:05 Rx
Ken 72:14 scale
Kathleen/Joy 37:43 scale
Tori 71:34 scale
James 61:34
Dave 51:43 Rx
Christina 47:55 scale
Schaefer DNF
Sandy 55:30 scale
Tara/KT 23:26 Rx
Brock/Tidmore 38:00
Flounder 51:02 scale
Aimee/Mel 22:29 scale
Keith/Jason 26:47 Rx
Trey 51:06 scaled
Greg 55:25 scaled
Jack/Stan 52:20 scale
Chris A 43:59 11 days scale
Travis/Mark B 33:39 scale
Mike T 39:38 Rx
Conn/Borden 33:00 sc
Manisha/Christina 38:00 sc
Chris/Ryan 28:51 sc
Jeff/Lisa 39:20 sc
Olan 34:01 10 days ouchie :(
Stasie 35:15 10 days sc

Photos:

 Sarah - Over the wall!

Ken- In the holiday spirit!

 Will you wear a weight vest again?

W.O.D.12.23.12

Hang Snatch

2-2-2-2-2

Cash out:

AMRAP in 10 minutes: 

1 Hang Snatch (95/135#)

3 Power Cleans (95/135#)

5 Front Squats (95/135#)

Quote:

"The only way to find the limits of the possible is by going beyond them to the impossible." 

- Arthur C. Clarke

Results:
Jackie 80 12+1@55
Julie 75 6+5 @75
Arun 65 9+3 @65
Manisha 45 9+5 @35
Kate C 80 14 40DB
Tara 95 8 Rx
Vinny 160 8Rx
Ryan B 195 11+3Rx
Sandy 67.5 11@55
Brian D 85 12 12@75
Erika form 8+2 65
Kate K 75 10+5 55
Pete W 125 10+8@115

W.O.D.12.22.12

Tabata Push-up
Run 800 meters
Tabata Sit-ups
Run 800 meters
Tabata Air Squats
Run 800 meters

Quote:

"If you hold a cat by the tail you learn things you cannot learn any other way."

- Mark Twain

Results:
Roni 35/4:33
Jack 22/5:30
Chris S 29/3:39
Flounder 28/4:38
Kathy 17/ 6:21
Megs 24 (GHD,KBS)
Arin 33/7:20
Laura 30/4:19
Christina 28/4:47
Jen 19/7:39
Fab 24/5:03
Steph 25/5:25
Susan 34/7:39
Julie 37/3:56
Sam B. 42/3:27
Dan 24/5:30
Erika 31/6:04
Lauren M 30/4:42
Brian 29/3:51
Jess 28/6:46
Chip 33/5:03
KT 34/4:25
Arun 29/5:43
Jess C. 32/3:59
Jim C. 29/3:11
J-Na 24/5:45
Olan 27/4:18

W.O.D.12.21.12

Deadlift

3-3-3-3-3

Cash Out:

400 Meter Body Weight Sled Pull
and/or
Max distance Yoke Carry with Body Weight loaded on Yoke

Community Note:
The 12 days of Christmas will be on Monday the 24th at all of the classes that day: 6am,7am,9:30am,12:00 & 3:30pm---sorry for any confusion of dates.

Quote:

"If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards."

- Paul Bryant

Results:
Barb 205 (80# yolk)
Rinat 315 pr (180# sled 3:40)
Nick 285 (155# sled 3:50)
Kim G. 220 (170# sled 12:10)
David ?
James 260 (180# sled 5:25)
Allison 130 pr (90# sled 4:15)
Sharon 245 (80# yolk)
Becca 175PR, 4 lengths(80#sled)
Joy 200PR, 15ft(80#)
Mike P 375PR, 150ft Rx
Klutch 355PR, 48ft Rx
Pete 315PR 7ft Rx
Dinger 200PR, 48ft (40#)
Mark C 285PR, 54ft Rx, 10:10Rx
Schaefer 405PR, 8:22Rx
Chris A 280PR, 7:53Rx
Andrea 195PR, 48ft(yoke)
Steph V 315
Aimee 245
Melinda 255
Keith 365
Jen S 248 PR!! 100ft Yoke
Jay E 505, 142ft @ 440
Erika 195 PR!! 8:56 @ 135
Tim 325 PR!! 8:13 @ 240
Oleg 325 PR!! 1019 @ BW
Cory 175 PR!! 6:23 @ 150
Al V Form 500ft Yoke

W.O.D.12.20.12

Complete AMRAP in 20 Minutes:

5 Box Jumps (24"/30")

10 Dumbbell Push Press (25#/45#)

20 Double Unders

Community Reminder:
CrossFit KoP will be CLOSED on both Tuesday December 25th and Tuesday January 1st.

Click here for our detailed holiday schedule. The infamous 12 days of Christmas WOD will be run on 12/24...make sure to sign up ahead of time online.

Quote:

“Push back against the age as hard as it pushes against you."

-Flannery O’Connor

Results:
Roni 11 Rx
Cris ? Rx
KT 14 Rx
Pat 9 30#/DUA
Gina 9 Rx
Mike S 6 25#/DUA
Rebecca 12 Rx
Steve Z 8 scale
Peter 12 Rx
Oleg 8 SU
Alex L 12 scale
Lauren M 9 17"/DUA
Kim C 8 StepUp/25#
Chip 8 Rx
Nick 14 30#
Susan 15  DUA/20#
Sarah W 5 Rds- Scale
Mike W 12 30#DB
Rinat 12 35#DB
Amanda 8 DUA/20#
Sharon 8 Rx
Stan 9, SU 15#
Brian R 9, SU 35#
Jess S 7, 21" 20#
Jen S 12 Rx
Patrick 8 35#
Luke 7, 20#
Chris 11, 30# SU
Vinny 15 Rx
BJ 10, 30# SU
Keith 14, Rx
WW 12, 35#
Miranda 11, Rx
Jen Sm. 11, 15#, 13 inch
Aimee 17 Rx
Robin 11, 15#, 13", SU
Diane 12, 20#, SU
Kate C. 12 Rx
Andrew 10, 25#
Paul 12, Rx
Becca 9, scale
Sean A. 9, 30#, 25#
Steve M. 9, 30#, SU
Jay E. 8, 28"
Breanna 8, DUA
Ryan B. 7, Rx
Jack 8, 25#, SU
Tim P. 15, 35#
Ben S. 8, 30#
Justin 8, Rx
Tim H 9 (35#SU/24")
Mike T 12 Rx
Peter 9 35#
Schaefer 14 Rx

W.O.D.12.19.12

Row 1000 meters

21 Thruster 65/95#

15 Pull-ups

Row 750 meters

18 Thruster 65/95#

12 Pull-ups

Row 500 meters

15 Thrusters 65/95#

9 Pull-ups

Rest 2 minutes between each round.

Each round will be timed and recorded separately.

Quote:

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights." 

- Muhammad Ali

Results:

 6 AM

Peterson (85#) 7:05, 6:47, 5:31
Schaefer (Rx) 6:34, 7:06, 5:18
Megs (65#, GTO) 6:57, 5:35, 3:51
Jim T. (75#, Red) 6:31, 6:11, 4:34
Rinat (Rx) 6:57, 6:23, 4:32
King (Rx) 6:50, 6:20, 4:21
Shival (65#, Blue) 8:06, 7:02, ??
Alona (55#, band) 7:35, 7:25, 6:28
PH 7:13/6;28/4:11 band
Brian R 7:28/6:50/5:31 Rx
Jessy 6:14/5:23/4:12 run 35 band
Ryan B 6:08/5:20/3:42 Rx
Joy 8:01/6:39/4:53 55 mf
Steve m 7:20/7:10/5:47 75 band run
Kate C 6:44/5:53/4:08 25DB
Robin 8:20/7:16/5:16 35 JPU
Steph I 8:20/7:00/4:55 35 band
Tim P 6:41/4:46/3:50 Rx
Travis 8:44/10:15/5:24 Rx
Vinny 5:25/4:30/3:43
Mike P 6:08/4:58/3:27
Patrick (75#) 7:29/6:49/4:53
Kate K. (run) 7:27/6:29/4:59
Gene 7:23/6:27/4:04
Flounder (run/65/mf) 7:29/6:50/4:46
Manisha (35/band) 8:31/7:54/5:51
Cory (35/bands) 7:45/7:10/5:20
Roman (75#) 8:16/5:14/4:39
Jen S. 6:54/7:46/6:26
Faby 6:13/5:37/3:55
Sean (75/rr) 8:06/8:02/6:03
Ditty (45#) 9:19/6:31/4:28
Jess C. 7:18/6:23/4:50
Albert 6:10/???/18:40
Conn 7:57/7:12/5:06
Jeremy (85/band) 10:10/10:13/5:40
Arun (75/band) 8:26/8:26/5:54
Heather (band) 7:47/7:20/4:38
Leslie (20db pp/band) 6:32/5:36/3:50
Fayth (40/rr) 8:06/6:19/4:44
Anne (15/rr) 7:17/5:59/4:14

W.O.D.12.18.12

3 Rounds for time of:

15 Power Cleans 95/135#

15 Ring Dips

15 Handstand push-ups

Quote: 

“The best place to find a helping hand is at the end of your own arm” 

-Swedish Proverb

Results:
Kathleen 14:10, 65#,grn,SB
Gina 14:18, (65#,grn,ab-plate)
Brian D 12:38, (75/grn/box)
Cris A 18:44, Rx
Mike P 19:47, Rx
King 17:47, bnd,ROM
Jay E 19:09, band
Chris T 12:45 63/mf/3 abmats
Kara 12:54 63/black/3 abmats
Kim 16:25 75/band/55 push jerk
Amanda 14:31 73/band/2 abmats
Dawn 15:07 65/green/sb
Allison 15:11 95/band/plate+1 
Aimee 14:07 Rx
Cate 15:10 Rx
Keith 15:48 Rx
Byrnsie 17:29 Rx
Jim C 33:31 (125#)
Rinat 23:03 (2ABmats)
Sharon 29:18 (SB/85#)
 Kate K 15:01 95 band ab+plate
Erika 15:18 85 band sb
Dee 13:59: 75 band sb
Lauren 12:58 85 band sb
Schaefer 16:09 sb
Arun 15:06 75 band sb
Miranda 12:37 band sb
Mateo 14:05 sb 75
Heather 14:15 band ab
John C 8:46 Rx
Jeremy 15:57 115 band
Al 16:43 band sb
TP 10:38 115
Faby 20:44 165
Sam B 10:38 Rx
Leslie 15:38 band sb 65
Linda 16:55 band sb 65
Kathy 17:30 sb band 40
Brian J 19:24 2ab 95
Paul S 23:17 165 ab
Steph 18:29 sb, band
Becky 19:54 scale weight
Ph 13:50 sb/feet
Jack 14:40 scale
Ryan 19:53 ab
Olan 22:45 some sb
Diane P 11:43 sb/feet
Kate C 19:59 rx
JZ 15:18 95#/sb
Jason H 18:24 scale
Geoff 20:26 (115#)
Robin 14:03 scale

W.O.D.12.17.12

Welcome to David C- Learning the OHS!

Overhead Squat

10-10-10-10-10

Cash out:
AMRAP in 5 minutes
5 OHS @ 70% of your 10 RM
10 Burpees

Quote:

“When you find peace within yourself, you become the kind of person who can live at peace with others.” 

– Peace Pilgrim

Results:
Roni 85# / 4rds
KT 85# / 5 rds
Brian D. 85# ROM / 4 rds
Kelvin 95# / 4 rds
Gina S. 75# PR / 3 rds
Rebecca 75# / 3 rds
Pat P. 135# / 3rds
Lauren M 85 / 4rds
Jay E 205 / 3
Peter 125 / 5
Chip 115 / 4
King 125 / 5
Mark 125 / 4
Susan 85/4
Barb Z 37.5/4
David C 35/3
Kara 45/3
Chris T 45/3
Dianne form/2
Aimee 130
Keith 155
Schaefer 185, 4
Flounder 95, 4
Vincent 85, 4
Tim H Form, 3
Luke 75, 3
Manisha 35, 3
Sandy 75, 4
Laura P 105, 4
Gene 165, 4
Cory 65, 4
Roman 105/4
Brian 135/4
Robin 15form/3
Andrew 55form/3
Jason H 125/4
WW 95/3
Olan 95form/4
Becca 42.5/2
Joy 45/4
Tracy 45/3
Alona 35/4
Steph I 40/4
JZ 115/4
Steve M 105/4
Ryan 165/4
Rinat 115/4
Jessie H 45/3

W.O.D.12.16.12

Team Torture

To Be Done In Teams of 4 People:
1 "Indian Run" 800M
100 Box Jumps (21"/25")
200 45# Thrusters
400 Double Unders
5 Rope Climbs
1 "Indian Run" 800M

Coaching Tips:
Scale load and movements to match your current fitness level. Beside the Indian Run in the beginning and the end, the team can partition out the work any way. Two people can be working at the same time, while the remaining two rest. Indian Run is performed where the team lines up single file and run single file. As you are running, the last person in line sprints to the front of the line. The team rotates in that manner until a 800m has been completed. The team should run at a "conversation" pace. The mile runs must be completed as a team of 4. The rest of the workout can be divided up in any way to suit the strength and weaknesses of the team members. If there are not enough people in attendance to make up a complete team, the workload can be modified.

Quote:
"Courage overrides self-doubt, but does not end it."
- Mason Cooley

Results:
Shawn/Pete/Kelly/Kathy
25:20 scale

Peterbutt/LP/TP
19:42 Rx

JNa/Ditty/Lizzie/Jackie
25:53 scale

Rinat/Erika/King
25:33 scale

Kyle B/Vinnie/Mike/Bre/Lam
25:31 row scale

W.O.D.12.15.12

CrossFit Games Open WOD 12.2

You have 10 minutes to complete as many reps as possible of the following sequence:
30 snatch (75/45#)
30 snatch (135/75#)
30 snatch (165/100#)
As many snatches as possible at 210/120#

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.2 workout instructions and demo - video [wmv] [mov] [HD mov]

(compare to 3.3.12)  

Coaches Notes:
The bar must go from floor to overhead in one motion – a clean and jerk is NOT acceptable. You can power snatch, squat snatch, or even split snatch. You must show control of the bar overhead – meaning the bar must be directly over your shoulders and you must be standing still. Each athlete gets one bar and is responsible for adding weight to their bar as the workout progresses. (You can not receive help from anyone else.)

Quote:
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."

-Thomas Edison

Results:
Steve (65,75,95) 64
Lam 31 RX
Flounder 34 RX
Becca 40 RX
KT 68 RX
Klutch 52 RX
Jess S (35,55,65) 61
Arin 60 RX
Schaefer 74 RX
Lauren M 60 RX
J-Na (33,43) 50
Allison (35,45,65) 61
Jess C 60 RX
Ryan B 76 RX
Gene 60 RX
Kate K 53 RX (23 reps at her previous 1 rep max)

W.O.D.12.14.12

For time:

50 Push-ups

10 Sit-ups

40 Push-ups

20 Sit-ups

30 Push-ups

30 Sit-ups

20 Push-ups

40 Sit-ups

10 Push-ups

50 Sit-ups

Compare to:
 (6.25.11)  

Quote:

"Try a thing you haven’t done three times. Once, to get over the fear of doing it. Twice, to learn how to do it. And a third time, to figure out whether you like it or not."

—Virgil Garnett Thomson

Results:

Eric 14:21 rx
Mark B 19:19 rx
Matt B 18:34 rx
Steph V 24:07 rx
Susan 14:30
Kim G 21:15 ghd
Barb 17:34 rx
Mike T 15:20 ghd
Beth O 1:59 walking lunge/situp
Allison 20:46 rx
Laura 12:28
Byrnsie 12:22
Roni 20:00 band
Shival 23:08 rom
Becca 14:12 (40's/incline/kbs)
Arun 22:57 rom
Mike s 23:25 snake/band
Kathleen 16:50 band
King 16:13 Rx
Peter 17:59 Rx
Dinger 15:05 band
Chip 18:56 Rx
Amanda 19:20 band
Sam 12:?? Rx+ rings
Mike W. 23:?? Rx
Sarah w. 3?:?? Band/box
PH 14:40 Rx
WW 19:00 Knees
Justin R 16:02 ROM
Joy 16:42 band
Seph I 19:09 knees
John C 12:58 Rx
Kim C 21:41 KBS/PP
Jason H 19:10 band
Justin H 14:48 Rx
Travis 18:49 Modify
Mike P 12:23 Rx
Mark 23:02 modified
Jackie 17:57band
Robin 18:03 knees
Schaefer 20:56 GHD
Jen Jen 26:55 RX
Cory 18:15 Scale
Oleg 14:42 RX
Brian 14:17 RX
Andrew 19:14 Scale
Trey 20:16 RX
Faby 16:34 GHD
Kate C 12:58 RX
Gene 17:34 RX
Leslie 22:11 Scale
Derek 21:45 RX
J-Na 21:25 Scale
Stacy 21:33 Scale
Heather 14:58 RX

W.O.D.12.13.12

Clean

3-3-3-3-3-3-3

Quote:

"You can do anything, but not everything."

—David Allen

Results:
Nick Z 155# 3:24
Amanda 95#
Tori 83#
Keith 245#
Steve M. 135# form
Chip 155# form
Mike W. 175#
Sarah W. 45#
Schaefer 205#
Bekah 110
Kim G 108
Jay E 205
Mike S 105
Mike P 165
Gina 95
Rebecca 90
KT 125 Power
Alona 65 form
Lauren 85 form
Brian D 120
Mark 165
Sam 145 form
Dan M 125
Oleg 165
Gene 245 PR
Faby 195
Tim H 185
Jess S 90 power
Jen S 125
Arin 110
Katie K 85
Ryan B 275
Vinny 205

W.O.D.12.12.12

Five rounds for time of:

50 Double-unders

10 Push jerks (135/185#)

Rest 1 minute

Quote:

"Courage is not the absence of fear, but rather the judgement that something else is more important than fear."

—Ambrose Redmoon

Results:
Kelvin 15:07 135#
Bekah 12:37 su/75#
Gina 17:42 65#
Kathleen 16:36 65#
King 15:30 135#
Rebecca S 14:35
Roni 19:04
Rebecca S 14:35 85#
Roni 19:04 80#
Schaefer 19:10 Rx
Megs 12:40 90
Jack 17:49 85 SU
Sean A 16:57 95 su
Stacy H 16:10 65 su
Beth O 11:49 Run DB20/25
Dan L 12:24 145
Jessey 12:55 55 su
Joy 14:50 65
Byrnsie 14:34 165(5reps/rnd)
Ryan B 12:12 su
Brian R 15:43 su 135
Steph I 15:29 55 su
Arin 18:14 75 su
Robin 15:04 50 su
Chris A 16:46 su/100#
Vinny 21:47 "Rx minus"
Keith B 14:30 135#
Flounder 17:11 su/115#
TP 13:58 115#
LP 15:33 95#
Schaefer 11:07 135#
Andrew Y 16:45 su/95#
Sandy 17:43 63#
Deedee 14:49 su/65# "Rx+"
Travis 14:08 su/115
Oji 21:21 115#
Arun 16:17 95#
Shawn 14:36 135#
Alison 15:41 115#
Cory 18:33 2x su/75#
Kate C 23:43 115#
Jeremy 18:54 su/95#
Sam B 23:05 185->165
JNa 21:53 DUA/su/65#
Derreck 22:20 su
Albert ??:??
Borden 21:01 DUA/115#
Lizzie 13:52 55#
Kate K 21:59
Erika 23:39
Jess C 18:12 85#
Conn 22:24 115#
Trey 19:34 115#
Miranda 30:45
Faby 18:57 165#
Leslie 13:25 2x su/60#
Fayth 13:37 2x su/55#

W.O.D.12.11.12

AMRAP in 20 Minutes

10 Pull-ups

20 Kettlebell Swings (35#/55#)

Quote:

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.

—Lao-Tze

Results:
Kathleen 8, +1pullup= 241
Rebecca 8, +8= 248
Bekah 7, +25=235
Peter W 9=270
Alona 8= 240
Brian D 8, +11=251
Jay E 7, +1=211
Gina 9=270, bnd
Mike P 11, +7=337
Kristin T 9, +9=279
Megs 340 rx
John C 240 rx
Kim 180/16:00
Chris Ags 210
Rinat 278 rx
Chip 217 rx
Lisa C 240
Barb 270 (situps/pullup)
Travis 6/20
Tre 12/5
Kenny 6/8
Jim C 6/28
Stan 5/9 band/35
Vinny 11/11
Paul S 7 ouchie
Faby 8
Jen S 10/9
Tim P 7 in 10min.
Kyle B 5/5 ring rows/18
John S 251 sub dips
Steve M 190 band
Mark Beaver 212 44#
Ph 272 band
Gene 237 Rx
Jason H 192 Rx
Breanna 190 Mf
Diane 210 green
Roman 240 Rx
Alison 182 Rx
Justin 195 Blue
WW 270 JPU
Stacy 215 band/26
Klutch 212 Rx
Derreck 270 Rx
AJ 187 10Ring Rows
Jackie 276 band
Jna 184 blud
Erika 237 band
Francie 190 35 Russian/band
Ryan S 309 45
Lauren 247 band
Mark W 325 26 Russian/JPU/1 arm
Shawn 242 RR
Stasie 214 26 JPU
Kate C 344 Rx
Arun 180 44 band
Jessi 240 18 band
Oleg 244 Rx
Kate K 250 Rx
Big Al 187 Rx
Heather 281 Rx
Dan M 213 45/band
Brian J 155 35/band
Fayth 275 26/JPU
Anne 280 JPU/Goblet
Leslie 274 26/band
Linda :)
Kathy 275 18/band

W.O.D.12.10.12

Five rounds for time of: 

7 Deadlifts (185/275#)

30 Squats 

7 Handstand push-ups 

Community Notes:

CrossFit KoP in conjunction with Coach Plentus is bringing you an 8 week "Next Level Strength" program. In this program is for Ladies ONLY (sorrry gents). For details and to sign up - click here. This program is limited to 8-10 female athletes, sign up today.  For questions email chris@crossfitkop.com.

Quote: 

"A child reminds us that playtime is an essential part of our daily routine"

~Anonymous

Results:
Kelvin 11:27 230#/Ab
Roni A. 11:19 165#
Gina S. 9.11 160#/AbPlate
Cris A. 8:47 245#
Jay E. 9:27 Rx
Mike S. 12:31 165#/Band
King 12:12 205#/Ab
Bekah 8:30 165#/Ab
Mike P. 8:32 Rx
Brian D. 8:26 165#/stinkbug
KT 14:12 155#/Ab
Rebecca 12:34 165# / AbMat/Plate
Peter 9:59 ab/SB 225#
Lauren M 13:11 SB 155#
Mark C 12:01 225#
John C. 7:33 rx
Mike W. 13:47 (sb/225#)
Sarah W. dnf
David C. 14:15 (2ab/115#)
Chip 11:20 (sb/275#)
Rinat 14:14 (1ab/275#)
Amanda 14:26 (2ab rom/103#)
Barb 12:25 (box/165#)
Ryan 14:35 Rx
Schaefer 14:58 Abmat
Sean A. 10:08 205#/SB
Jack 11:35 85#/box
Gene 11:04 Rx
Rob Ph. 12:14 275#/HSPU Rom
Travis 9:02 185#/HSPU Rom
Katerina 9:56 35#/SB
Arin 12:32 145#/Abmat
Robin 9:56 85#/SB
Megs 9:59 135#
Jessey 9:08 115#/SB
Kenny 16:51 255#
Jerry 13:37 225#
Jen S 11:41 165#/SB
Faby 10:38 225#
Jess S 12:30 145# ab
Brian R 12:35 225# ab
Sandy 11:07 125# 2ab
Denise F 8:19 115# SB
Flounder 11:11 225# SB
Oleg 11:47 275# SB
Vincent 11:17 205# SB
Dan L 14:11 Rx
Dan M 10:40 185# SB
Vinny 9:24 Rx
Keith B 11:29 Rx
Laura P 10:15 145#

W.O.D.12.9.12

Push Press

3-3-3-3-3

Push Jerk

3-3-3-3-3

Quote:

The world of achievement has always belonged to the optimist. 

-Harold Wilkins

W.O.D.12.8.12

Kelly

5 Rounds for time of:

30 Box Jumps (20/24")

30 WallBalls (14/20# to 9ft/10ft)

or 

"baby" Kelly

3 Rounds for time of:

30 Box Jumps (20/24")

30 WallBalls (14/20# to 9ft/10ft)

Quote: 

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. 

-Eddie Robinson

Results:
Kelly + 400m run each round
Kim 41:48
Mark C 30:31
Tobin 26:45
Oleg 37:53
Vinny 25:57
Shaefer 26:30
Breanna 34:48
Rinat 27:10
Oliver 24:22 30"
Jess 32:09

Baby Kelly + 400m run each round
Ken 25:32 10#
Shawn 20:47
Lizzie 20:51 scale
JNa 23:17 scale
Keith 20:57
Derek 24:48
Denise 21:56

Kelly
Jessi 28:28 10#
Arun 26:40 15#
Diane P 26:43
Tim H 31:38
Ryan B 21:23
Brian 27:51
Erika 28:51 + 1 400m run

Baby Kelly
Robin 16:02 scale
Stasie 16:00 scale

Festivus "Year End" Awards

 Most likely to eat fast food - John and Kim C

 Biggest Chalk abuser - Miranda and Tim Mcc

 Most likely to Rx + - Aimee and Vinny

 Biggest Gear Whore - Megs and Keith (not pictured)

 Most likely to geek out about CF - Plentus and Steph V.

 Post WOD Drama Queens - Jen S and Vinny

 Most likely to get a visit from Pukie - Jen S and Dan L (not pictured)

 Most Likely to Succeed - Sam B and Kate C

Best athletic supporter - Sarah J and Jay E (not pictured)

Most likely to be found doing burpees for being late

Schaefer and Lisa C

Festivus 2012 Highlights

 Festivus 2012

 The winning team!

 Coxhead hits 43 consecutive HSPU!

 Schaefer Rows a :37.4 250M

Jay E pulls 595!

W.O.D.12.7.12

HELEN MEETS GRACE

Each team (of two) gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
Grace- 30 Clean and Jerks for time (95#/135#)

Quote:

“Your attitude, not your aptitude, will determine your altitude.”

-Zig Ziglar

Results:
Gina (R/75) & Klutch(Rx) 14:05
Ellie(bl) & KimG. (gr) 15:02, 75#
Roni & Rebecca (att) 14:4, 80#
Peter(rx) & Alona(bl/65) 15:29
Lauren (bl) & Amanda(R) 17:25, 85#
Jay E. & Jay E. 21:46 Rx
Maria (26/green/45) & Allison (26/blue/65) - 16:34
Denise (26/mf/65) & Lisa (26/mf/65) - 15:18
Chris T (26/mf 65) & Kara (26/mf 65) - 17:21
Ryan & Balmer 10:12 Rx
Dan L & Jim C 12:15 Rx
Rachael(R) & Jessie(Gr) 14:08, 65#
Matt B(Blu) & Cris(Rx) 14:27
Fab and Joy: 13:38 (scale)
Colleen and Jesssss: 17:53 (scale)
Joe C and Justin R: 14:06 Rx
Oji and Jack: 18:39 (scale)
Robin and Diane: 16:22 (scale)
Brian and Olan: 12:49 (Rx)
Kate C and King: 11:04 (Rx)
Mark W: 16:21 (scale)

W.O.D.12.6.12

3 Minute Challenge

Row (3 minutes) for total calories = reps

Dumbbell Thrusters (20/35) total reps (3 minutes)

Pull-ups total reps (3 minutes)

*There are regularly scheduled WOD's at 6AM/7AM/9:30AM and Noon. There will be NO regular class at 4:30/5:30/6:30PM - ONLY Festivus.

Celebrate:

Festivus ---Today is the day and we are excited. Show up about 5:00PM wearing your best "holiday" outfit bring some treats to share and a $5 gift to give. Get ready for the Feats of Strength. We have a NEW edition to Festivus this year - The "year end" CrossFit awards, similar to your high school year book. We are releasing these a day early so you can give careful consideration to who you will select (There will be a male and female for each category). Anonymous ballots will be handed to you as you walk in and there will be a ballot box at the desk. Festivus is for MEMBERS of CFKoP only and it is an "adult" party we are having our Christmas Party for the kids on 12/20.

1) Most likely to eat fast food

2) Biggest chalk abuser

3) Most likely to Rx+

4) Best athletic supporter

5) Post WOD drama queen

6) Most likely to geek out about CrossFit

7) Biggest gear whore

8) Most likely to get a visit from pukie

9) Most likely to be found doing burpees for being late

10) Most likely to succeed

Quote:

"The time is always right to do what is right."

-Martin Luther King Jr.

Results:
Bekah 36cal./51Thrstrs/31pullups=118
Brett 47/41/30=118
King 60/43/36=139
Gina 34/43/36=113
Ellie 38/51/41=130
Jason H 55/34/30=119
Peter W 61/47/37=145
Kyle B 39/30/10=79
Lauren M. 38/43/31=112
Mike W 52/32/22=106
Brianna 43/31/26=100
Mark C 54/42/20=116
Laura P 41/41/48=130
Amanda 41-41-25= 107
Mike T 64-35-65 = 164 Rx
Dianne 44-42-14=100
Tori 35-35-28 = 98
Barb Z 46-29-18= 93 Rx
Steph I 45-40-13=98
Kim G 46-36-27=109
Jessie H 40-51-16= 107
Tim P 54-52-62=168
Becky C 24-31-42=97 Rx
Mark B 64-31-35=130
Sean A 47-42-25=114
Schaefer 88-34-36=158 Rx