W.O.D.2.1.13

Max Effort Mini WoDs:

5 Minute AMRAP:

Ground to Shoulder Atlas Stone

*control the stone to the ground

5 Minute AM(Meters)AP:

Row

5 Minute AMRAP:

Burpees

Coaches Notes:

Athletes will rest 3:00 Minutes between Mini WoD's. Scale Atlas stone weight according to level and ability.

Community Notes:

Good luck to Cate and Mike V competing in the CrossFit 215 Partner Challenge on Saturday!

CrossFit KoP will host our monthly OPEN Gym for members only on Sunday from 11-1PM. This is a Free class.

Read:

We've all been so blessed by the opportunities CrossFit has brought to our doorsteps, and it's definitely time we share the experience! Set your priorities and give back. This is undoubtably the most important CrossFit related thing you'll do all year!  Check out... Live and Learn by Mike Warkentin and make sure to join HOPE for Kenya at CFKoP on 2.16 at 9AM.

Quote:

“A challenge only becomes an obstacle when you bow to it.” 

― Ray Davis

Results:
Lauren D 42(35)/1150/48
Kara 29(35)/1081/44
Chris T 26(35)/1023/44
Stacy 18(70)/1040/52
Rinat 25/1346/72
Joe C 21@110/1403/63
Ryan S 20@90/1287/60
Justin R 22@90/1250/57
Mike Fab 12@140/1264/43
Becky: 15 (70#), 970, 65
Faby: 18 (140#), 1427, 92
Brian R: 24 (90#), 1202, 76
Mark B: 24 (90#), 1253, 75
Kyle W: 20 (90#), 1219, 70

Cris 26(110)/1260/62
Ellie 23(70)/1089/61
Gina 19(70)/1124/58
Kathleen 12(70)/1170/40
Al V 30(110)/1176/93
Lauren M 22(70)/1103/54
Peter 14(110)/1262/85
Nick C 23(110)/1292/62
Mark C 6(110)/1270/58
Dinger 33(90)/1119/51

Schaefer ?(110)/?/?

Jessey ?(70)/?/?

Shawn 14(80)/1279/71

Cory 17(90)/1317/57

Lisa 20(70)/1066/57

Dan M 21(90)/1270/60

Sandy 51(35)/927/60

Oleg 28(110)/1286/69

JK 6(70)/956/52

Brian J 20(110)/1230/53

Derreck 19(140)/1272/56

Jonathan 26(90)/1230/51

Leslie 21(70)/1112/49

W.O.D.1.31.13

 Thanks for dropping in Lucy!

"Soul Crusher"
3 Rounds for time

15 Front Squats (135/205#)

50 Kettlebell Swings (35/55#)

(*The bar can be taken from the rack if necessary)

Quote: 

“There are no shortcuts to any place worth going.” 

― Beverly Sills

Results:
Matt B 15:52 115/44
KT 14:19 115/35
Steve Z 14:27 65/26
Mike S 18:08 75/35
Brian D 16:12 105/44
Gina 11:39 80/35 -- all KBs unbroken!
Klutch 14:45 95/45
Ross 15:19 95/44
Kim G 15:12 75/35
Jay E 16:08 Rx
Peter 17:15 165/55
Oleg 20:30 155/55
Lauren M 15:56 90/35
Nick C 19:09 135/45
Schaffer 18:36 Rx
Jason L 17:46 Rx
Byrnsie 18:33 (125/44)
Chip 21:30 (135/53)
Stacy 19:07 (95/26)
Ryan 15:08 Rx+225
Roman 17:24 135#
Diane 15:36 135#/rom
Tim H. 14:54 135#/35#
Chris 16:29 115#/45#
Casey 16:50 55#/18#
Gene 15:49 Rx
Peterson 20:42 (135/53)
Steph V 13:29 Rx
Jess S 19:43 (65/35)
Mike Fab 16:00 (155)
Derrick 29:54 (185/55)
Jack R 18:17 (75/35)
Vinny 19:52 Rx
Kate K 17:00 (83/35)
Stan 18:52 (75/26)
Brianna 11:42 scaled
Alona 13:04 (65/35)
Alison K 16:12 Rx
Lucy 18:18 Rx
Sharon 25:11 (115/35)
Rinat 18:19 (155/55)
Ben 21:10 (135/44)
Tim Mcc 19:55 (155/55)
Joe C 19:07 (135/44)
Becky C 19:34 (65/35)
Aimee 15:01 (125/35)
Megs 11:19 (95/35)

HOPE for Kenya 2.16 at CrossFit KoP

The time has come,  CrossFit King of Prussia needs your help to change the world and build a school in Kenya.  In order to help, please register today (http://kenya.crossfit.com/) and begin by assisting us in raising our $14000 goal - the amount needed to build a school. $3,500 raised will provide water for the school and $30 raised provides desks for the school. All it takes is 2 minutes to register, and then you can share the link with all of your friends and family. If every member at CrossFit KoP raises $100 we can reach our goal. But we need everyone's participation. All it takes is 10 friends or family members sponsoring you for $10 each. If we all take part it will be easy.

Let's pull together and take this opportunity to serve others.

The Workout is:
As many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups

When:
CrossFit KoP will host this workout on Saturday 2/16 at 9AM.  All members, friends, family and other affiliates are welcome. A voluntary $20 donation is requested to help us meet our goal.  This will also be the regular WOD on 2/16.

What exactly is HOPE for Kenya:
CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in, improving their own conditions. We provide no handouts. By creating realistic, self-sustaining solutions to specific problems, we enable Kenyans to stand strong for generations to come.

W.O.D.1.30.13

AMRAP in 10 Minutes:

30 Box Jumps 20-21"-24-25"

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

100 Double Unders

5 Muscle Ups

Cash out:
Three 400 Meter timed repeats, rest exactly 2:00 minutes between attempts.

Community Notes:

January 30th is the first day to sign up for the 2013 CrossFit world wide Open, click here to register.

Quote:

“It's hard to beat a person who never gives up.” 

― Babe Ruth

Results:
Mike S 162 scale 1:37/1:45/1:49
Kim G 160 scale 2:04/2:05/1:59
Kathleen 173 MUT 2:07/2:07/1:59
Ellie 181 MUT 1:45/1:47/1:46
Pete 272 JMU 1:29/1:35/1:41
Shannon 200 scale 2:32/2:00/2:22
Jaime 200 scale 2:05/2:09/2:13
Dinger 163 scale 1:36/1:44/1:38
KT 235 JUM 1:41/1:45/1:42
J-Mo 170 JMU 1:30/1:28/1:28
Cris A 195 RX 1:18/1:17/1:17
Roni 186 MUT 1:49/1:54/1:53
Rinat 220 JMU 1:37/1:34/1:21
Nick Z. 290 Scale 1:31/1:32/1:22
Lauren D. 201 Scale 1:48/1:47/1:45
Diane 176 Scale 2:05/2:29
Amanda 176 Scale 1:59/2:01/2:09
Jonathan 165 Scale 1:32/1:44/1:34
 Ryan B 209 JMU
Mike T 326 Rx 1:36/1:32/1:29 90sec
Sam B 225 Rx 1:22/1:23/1:26 60sec
Rob PH 212 SU MUT 1:52/1:59/2:??
Jess S 115 PU Dip 2:09/2:15/2:17 Row
Justin R 182 MUA 1:48/1:45/1:42
Justin Rihn 244 Rx 1:36/1:36/1:35
Westwood 188 MUA 30" 1:26/1:43/1:52
Tim P 297 Rx 1:22/1:19/1:17 90sec
Joe P 180 scale 1:32/2:15/1:37
Miranda 181 scale 10ft balls 1:46/1:50/1:57
LP 297 (almost)Rx 1:27/1:26/1:24
Gene 315 su 1:17/1:19/1:22
Shawn 200 scale 1:26/1:39/1;42
Keith 267 Rx 1:16/1:30/1:37
Anja 165 scale 1:58/1:98<-- br="">Andrew Y ??
Faby 245 Rx
Rachael 185 scale 1:47/1:53/2:03
Cory 170 scale 1:25/1:26/1:33
Derreck 180 scale
Erika 195 scale
Borden 175 jmu
Jeremy 186 scale 1:22/1:27/1:29
Manisha 205 scale 1:31/1:32/1:34
Kyle 195 scale 1:17/1:23/1:40
Jess C 178 scale 1:22/1:27/1:33
Rachel 175 scale 1:27/1:34/1:39
Mateo 215 scale 1:16/1:30/1:33
Ben 200 scale 1:08/1:19/1:28
Maria 205 scale
Kim C+coconut 166 scale
Vinny 335 Rx
Fayth 203 scale 1:47/2:10/2:12
Dan M 189 scale 1:17/1:28/1:23
Leslie 187 scale 1:45/1:51/1:50
Rebecca 179 scale 1:29/1:37/1:38
Kate c 168rx 1:15/1:20/1:21
Jim c 193rx 1:13/1:19/ouchie
Shival 189sc 1:33/1:38/1:35
Pam 193sc 1:22/1:22/1:20
Jessie 198sc 1:45/1:47/1:37
Schaefer 276sc 1:20/1:19/1:15

W.O.D.1.29.13

 "I've fallen and I can't get up!"

SumoDeadlift

3-3-3-3-3

Weighted Pull-up

1-1-1-1-1

Cash Out:

Max Rep Pull-ups (any style) in one set

Community Notes:
Open Gym will run this Sunday and the first Sunday of every month from 11-1PM.  Open gym is FREE to ALL members and is a time to come in and work on a missed WOD, Skill, Strength or New Goal. 

Quote:

"The essence of greatness is neglect of the self."

-James Anthony Froude

Results:
Gina 185PR, 18 pullups flossed
Peter W 315, 69#, 17deadhang
Oleg 305PR, 65#, 17reps
Shival 165, 22#, 9reps
KT 225PR, 51#, 18reps
Alona 165PR, 4pulls, First Kip !
Jay E 445, 51#, 11reps 
Aimee 240/47#/17
Keith 425/100#/32
Byrnsie 315/92#/20
Sharon 265/33#/10
Rinat 235/70#/32
Olan 205/-/26
Ph form
Joe C 215/-/24
Travis 275/-/21
TP 275/80/40
JZ 205/50/14s
LP 85/40/11s
Joy form
Jack 173/-/9mf
Justin form/70/26
Diane 195s
David 165/55/10
Nick 315/16 ring pulls w 50 lbs
Chip 385/118/17
Jonathan 285/bw/11 on green
Kara 143 kipping practice
Chris T 123 kipping practice
Tim McC 375/80/21 (all PR's)
Dianne 133/kipping practice/4 on green
Kate 175x5/9/10 kip, 2 strict
Kate C 235/22/21
Tim H 335/6 green
Jim C 405/44/11 deadhang
Jason C. 215/39/8
Jen S 97 kb/26/24
Gene 405/97/24
Smizzy 123/15/3 deadhang
Faby 385/80/34
Gabby 123/mf/10 mf
Mel 185/bw/10
Andrew Y 220/40/10 deadhang
Mark 285/35/22
Chris A 275pr/53/20
Erika 165/18/5
Tre 295/20/41
Jen K 160/black/7 band
Jackie 205pr/blue strict/6kip
Kelly G 145/band/2band
Matt G 305/45/8
Matt B 325/band strict/3kip
Klutch 370/88/17
Jeremy 295pr/20/3
Stan 235/20/3
Albert 325/80/14
Kathy 120/green/green+purple
Linda 145/blue+red/25 blue+green
Leslie 225pr/blue+red/17 blue+green
Brian J 265/65/11
Charles 235/7#/9

W.O.D.1.28.13

5 Rounds for time:

Dumbbell Snatch (5R/5L-alternating) (70/100#)

Row 250 Meters

1 Cargo Net Climb

Quote:

"Both tears and sweat are salty, but they render a different result. Tears will get you sympathy; sweat will get you change."

-Jesse Jackson

Results:
Gina S. 19:20 35#
Cris A. 16:40 70#
Ellie 18:30 35#
KT 19:54 50#
Jamison 17:20 80#
Kathleen 20:45 30#

Lauren M 22:53 35#
Mark C 15:04 50#
Jay E 24:14 100#
Oleg 22;39 65#
Nick C 23;35 75#
Alex L 20:09 45#

Jonathan 15:39 (40#)

Chris T 17:18 (25#, 1/2 Net)

Kara 17:34 (25#)

Barb 21:15 (25#)

Amanda  18:31 (30#)

Kelvin 18:21 (70#)

Lauren D. 17:10  (25#)

David 16:06 (20#)

Ross 16:56 (55#)

Chip 22:58 Rx

Diane 22:06 (50#)

Becky 21:43 (40#)
Stacy H 19:00 (35)
Manisha 21:14 (20)
Schaefer 20:13 85#
Andrew Y 20:28 50#
Ryan S 19:04 55#
Cory 17:59 40#
Faby 17:50 Rx
Flounder 18:39 55#
Gene D 18:35 85#
Ryan B 20:16 Rx
PH 24:47 (85)
Mateo 16:26 (30)
Jessey 16:33 (25)
Olan 25:51 (70)
Borden 19:09 (50)
Conn 14:09 (35)
Steph 29:27 (60)
Kate C 19:33 (55)
Alison K 22:18 (55)
Tidmore 17:20 (55)
Rachel 20:18 (25)
Jeremy 19:25 (50)
Shannon 21:22 (12)
Jamie 21:22 (12)
Kyle B 27:25 (20)
Vinny 22:19 Rx
Miranda 25:32 (50)
WW 22:33 (65)
JZ 20:37 (45)
Brian R 18:13 (65)
Arin 22:05 (35)
Mark B 18:43 (65)
Roman 16:28 (50)
Fab 23:15 (75)
Anja 17:45 (25 partial)
Rachael 20:50 (35)

W.O.D.1.27.13

5th Element Workshop at CFKoP

Hang Squat Clean

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

Cash out:

5 Hang Squat Cleans (*use 75% of your new 1RM)

10 GHD Sit ups

4 Hang Squat Cleans

10 GHD Sit ups

3 Hang Squat Cleans

10 GHD Sit ups

2 Hang Squat Cleans

10 GHD Sit ups

1 Hang Squat Clean

10 GHD Sit ups

Quote:

"Neither smiles nor frowns, neither good intentions nor harsh words, are a substitute for strength."

-John F. Kennedy

Results:
Kim G 108/5:19 Rx
Jackie 120 5:23 Rx
Tim P 225 4:44 Rx
Laura P 125/4:27 Rx
Erika 105 5:34 Rx
Mike T 205/3:24 Rx
Ryan B 305/3:59 ab
Balmer 225 3:45 Rx
Jack 86/7:15 ab
Jim 225 5:19 Rx
Matt G 195 5:08 ab
Tim H 215/5:22 Rx
King 185/5:05 Rx?
Dan 210/6:05 Rx
Vinny 245
Andy 185/3:01 ab
Diane 120/6:06 Rx
Kate K 115 4:34 Rx
Jess S 90 4:28

W.O.D.1.26.13

Winter Warmer 2013

The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row

*This will be completed in teams of 2. If the number of participants in each class is not even we will determine how many athletes are on each team. One athlete works at a time.

Community Events:
CrossFit King of Prussia is hosting a Level 1 Trainer Course on March 16th and 17th click here to register and for more details.  

Quote:

"The struggle along pleases us, not the victory."

-Blaise Pascal

Results:
Flounder(RP)/Peterson(Rx) 25:36
MrsT(sc)/Mr.T(RX) 28:11
Manisha/Laurel 31:25(Sc)
Gene/Ross 26:30(Rx)
Oleg/Andrew 24:35(Rp)
Klutch/Derreck 29:15 Rx
Kim G/Erika 29:42 (RP)
Keith 20:12 (half RX)
King(rx)/WW(1rcshortofrx) 26:29
AK/KK 24:23(Rx)
Rye/Balmer 23:08(rx)
ChrisA/Leslie 29:32 (sc

W.O.D.1.25.13

AMRAP in 18 minutes:

10 Thrusters (65/95#)

10 Chest to Bar Pull-ups
10 Handstand Push-ups

(*This wod will be counted in reps, each round = 30 reps)

Weekend Reminders:
Saturday 1/26: WOD n Wings @ CF Apex
Sunday 1/27: Steph's 5th Element Fitness Workshop from 10-2 @ CF KOP click here to register via MindBody online. 

Quote:

"Nothing ever becomes real till it is experienced-even a proverb is no proverb to you till your life has illustrated it."

-John Keats

Results:
 Sandy: 137 (45#ab)
Brian R: 119 (Rx)
Joe C: 110 (sb end)
LP: 163 (Rx)
Diane 166 (65/abmat/green)
Lauren 180 (45/sb/black)
Mike W 135 (75/sb)
Chris 200 (35/abmat/band)
Kara 203 (35/sb/band)
Nick 210 (75/ring dips/ring rows)
Stacy 190 (45/sb/band)
Barb 212 (35/sb/band)
Tim McC 118 rx
Susan 142 (55/sb/band)
Jonathan 210 (65/sb/band)
Al: 157 (half/half)
J Mo: 127 (sb)
Cris: 129 (Rx)
Shival: 120 (65# sb)
Alona: 180 (55# sb)
Gina: 157 (ab plate)
KT: 114 (ab)
 Dinger: 180 (65# green sb)
Kim G: 160 (45# scale)
Amanda: 150 (45# green)
Chip: 128 (sb)
Jay: 134 (Rx)
King: 141 (ab rom)
Nick C: 120 (ab)
Pete: 168 (sb)
Oleg: 184 (sb)
Mark C: 160 (scale)
Sam: 231 (Rx)
Brian H: 220 (45# band sb)
Laurel: 190 (45# band sb)
PH: 157 (sb)
Travis: 127 (SPU sb)
Jason H: 134 (2ab)
Stan: 93 (75# band sb)
Jackie: 171 (45# band sb)
Casey: 90 (35# band pu)
Smizzy: 180 (35# band box)
Steph I: 186 (35# band box)
Andrea: 147 (45# band box)
Sharon: 120 (SPU sb)
Mike T: 153 (Rx)
Mark B: 122 (75# sb)
 Kyle - 150 scale
Leslie - 155 scale

W.O.D.1.24.13

"Grace Sandwich"

50 Double Unders
1 Rope Climb
30 Clean and Jerks (95#/135#)
1 Rope Climb
50 Double Unders 

(*If you would like to scale up, try using your bodyweight on the bar for the Clean and Jerks)

(compare to 11.8.09)  

Weekend Reminders:
Saturday 1/26: WOD n Wings @ CF Apex
Sunday 1/27: Steph's 5th Element Fitness Workshop from 10-2 @ CF KOP click here to register via MindBody online.

Quote:

"Work and play are words used to describe the same thing under differing conditions."

-Mark Twain

Results:
Oleg 10:24 rope pulls
Ellie 8:59@73#
Gina 9:44@75
Amanda D 13:22@55
Dinger 11:55@85
Ross R 12:14@95
Lauren M 13:23@75
Peter W 8:58 Rx
Jay E 10:03 ropepulls
Nick C 12:36 Rx
Tori 10:52 (25DUA/55#)
Jerry 11:09 Rx
Bre 11:36 (65#)
Nick 8:40 (105#)
Jonathan 12:58 (73#)
Schaefer 10:36 Rx + (155/20ft)
Stacy 11:28 (65#DUA)
Sharon 14:50 (65/33#)
Andrea 15:11 (45#/pulls)
Justin Rinh 5:16/95#
Derreck 14:55 / 185# rope pulls
Kelly Mc 9:27 / 35# pulls, SU
Mateo 8:40 / 95#, SU, pulls
Faby 8:29 165# / 20' rope
Alison K 7:37 95# / pulls
Kate C 11:52 105#
Lisa C 12:29 65#
David G 12:27 65#
Vinny 14:11 190#
Ryan S 10:44 115#
Chris A 11:06
Peterson 8:44 Rx
KT 7:22 Rx
Fayth 11:43 65#/pulls
Anne 10:00 55#/pulls/SU
Kate K 95#
Miranda 11:39 Rx
Patrick 10:29 Rx
Andrew Y 8:46 115#/pulls
Kathleen 8:05 65#/pulls
Keith 6:46 95#/20'
Aimee 7:36 20'
Jack 11:20 83/RP
Ryan 10:25 205/RP
Paul 9:57 Squat Clean
Sam 7:26 Rx
PH 12:25 RP
Travis 9:43 125/SU
Rachel 8:49 SU
Dan M 8:05 95#
Ben 10:40 95#
Tim P 5:56 RX
Olan 11:22 RX
Mark B 9:13 115/RP
Megs 10:19 RX

Clean and Jerk Clinic

CrossFit KoP is hosting a Clean and Jerk Clinic with Coach Plentus on Saturday, February 2nd from 12-3PM. 

Learn a detailed breakdown of this famous Olympic lift and get personalized feedback on your form. We will go over progressions of the lifts, assistance exercises, and we will also have video analysis of your C+J to analyze it in slow motion. All levels of experience are welcome, but there is a 10 person cap. Cost of the clinic is $65.

Click here for more details. 

Click here to register. 

W.O.D.1.23.13

Back Squat

5-5-5-5-5

Then:

Using 70% of your 5 RM 

for time complete

20 Back Squats

30 Toes to Bar 

40 Kettlebell Swings (35/55#)

Quote:

"Man has no nobler function than to defend the truth."

-Mahalia Jackson

Results:
Kim 125/6:28 (45)
Kathleen 100/6:08
Pete 215/5:04
King 205/4:10 (-10T2B)
Gina 135/5:22
Dinger 145/6:36(44)
Mike S 145/8:34 (44/ROM)
Cris A 215/6:30
J-Mo 230/6:30
Stacy 145/6:29(ROMT2B)
Lauren D 105/5:19 (Flr/26)
Tall D 255/6:02 Rx
Steve M 175/8:26(ROMSQ)
Sarah W 105/6:29(ROMT2B/26)
TimMc 265PR/4:44Rx
Pam 145/6:29(ROMT2B)
Shival 175/6:39 (ROMT2B/35)
Allison B 105/6:11Rx
Schaefer 275/5:14Rx
Laurel 105/5:12(Flr/26)
Cory 165PR/6:55 44kb
Kelvin 265/5:38
Megs 135/4:57 44kb
JZ 205/5:43 44kb
LP 130/4:00
JCar 85/5:27
Faby 255
Oleg 235/6:02
Vinny 315/5:00 Rx
Jess S 108/7:39
Mel 115/8:09
Flounder 165/6:32
Miranda 175/6:12 Rx
Matt G 265/7:30
Tim H 225/6:49
Andrew Y 185/6:53
Borden 280/7:23
Conn 205
Jess C 145/6:09
JNa 110/8:46
Erika 125/6:08
Manisha 83/8:22
Al 305/4:25
Jim C 240/5:55
Jeremy 155/6:59
Dave 225/5:33
Big Al 255/6:57
Balmer 255/4:25
Chip 295/5:58
Sandy 125/5:46
Chris A 175/6:59 Rx
Leslie 125/5:00
Faythe 103/5:38
Anne 110/6:19
Steph I 125 5:50 ROM
Steph V 215 6:18 ROM
Jessy 145 ROM 4:56 ROM
Dushin(bag) 360 5:48 Rx
PH 315 7:11 ROM
WW 135 7:47
Rye Bread 365 6:09 Rx
Jason H 235 5:53 Rx
Diane 225 6:24 ROM
Kate K 130 6:45 Rx+44KB
AK-47 170 7:11 ROM
Ben 175 8:47 45KB
Joy 115 8:03 ROM 44KB
Mike T 255 5:24 Rx
Tim P 265 5:31 Rx
Kate C 165 5:06 Rx

W.O.D.1.22.13

"Isabel"

For time:
Snatch 95/135 pounds, 30 reps

(You can power or squat Snatch the reps) 

Quote:

"Look for opportunity. You can't wait for it to knock on the door...You might not be home."

-Jinger Heath

Results:
Jay 1:32 Rx
Oleg 3:50 115#
Lauren M 5:21 70#
Mike S. 3:00 65#
Alona 2:31 65#
Ellie 2:59 55#
KT 5:52 85#
Kara 3:47 53#
Chris T 4:31 63#
Bre 3:54 55#
Stacy H 3:59 55#
Ross 5:21 83#
Byrnsie 4:35 Rx
Jessey 2:48 35#
Sharon 7:04 75#
Cate 4:09 Rx
Aimee 6:05 Rx
Keith 2:03 (95#)
Ryan B 2:12 Rx
Justin R 2:53(95)
PH 4:07 Rx
Joe C 4:10(105)
Travis 4:40(105)
Jason H 2:51(95)
Olan 4:00 Rx
Smizzy 4:48(30)
Justin Rih 6:06 Rx
Jerry 6:26 Rx
Tre 3:01 75
Jonathan 2:21(73)
Jackie 1:54(55)
Jen K 5:50(35)
Chuckie 3:40(65)
Erika 3:11(65)
Klutch 2:52(115)
Derreck 4:11 Rx
Matt G 3:39(95)
Jeremy 3:21(95)
Albert 2:22(115)
Dave S 4:45(115)
Stan 3:47(75)
Kelly Mc form
Matt B 2:46(95)
Dan 4:07(85)
Brian J 4:05(95)
Linda 4:15(30)
Kathy 4:47(25)
Faby 2:25 Rx
Kate c 3:42 Rx
Alison k 3:26 Rx
Kate k 7:08 75#
Luke ? 95#
Ben 2:27 75#
Gene ? Rx
Patrick ? Rx
Luke - 2:57 @ 95#

MLK Day...27 Acts of Kindness

"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#)

W.O.D.1.21.13

4 Rounds for time of:

500 Meter Row (or) 400 Meter Run

100 ft overhead walking lunge with 25/45# plate

20 Burpees

*Athletes can choose a Row or Run for this WOD.

Community Notes:
We will be running a special MLK day WOD at 12:00 noon ONLY.  All 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. 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.

Following the MLK Day of service WOD everyone is invited to lunch at Chick's Tavern (Chickstavern.net) located less than a mile from the box at 231 East Fourth Street. The restaurant will donate 10% of proceeds to our Steve's Club Chapter. Even if you are not attending the workout, feel free to meet us at for lunch at 1:15pm.

WOD at 12:00 noon only
"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:

"Luck is being ready for the chance."

-James Frank Dobie

Results:
Cris A. 19:48 rx (row)
Dinger 28:10 35# (row)
Steve Z. 28:14 scale (row)
Kathleen 27:01 rx (row)
Lauren 27:13 Rx- run
King 18:59 Rx- run
Nick C 23:54 Rx- run
Pete 21:38 Rx- row
Jay E 29:37 Rx-row
Oleg 25:31 Rx-row
Barb 27:37 18# row
Sarah W Mod run
Mike W 26:35 25# run
David C 27:12 10# row
KT 20:17 Rx row
Diane 28:55 Rx row
Rachael 26:12 Rx run
Jessie S 25:47 Rx run
Andrew 25:04 25# row
Mike T 22:14 Rx row
Ryan B 23:15 Rx row
Jack 31:30 15# row
Steph I 30:31 15# row
Justin R 21:56  25# row (3 rds)
Mike P 21:04 Rx row
Gene 22:36 Rx run
Olan 26:41 Rx run
Paul 31:51 85# front lunge row
Brynsie 20:40 Rx run
Joe C 26:36 Rx row
Matteo 26:02 25# run
Cory S 27:31 35# run
Jonathan 28:45 25# run
Justin Rih 19:59 Rx run
Ryan S 24:29 35# run
Patrick 25:27 Rx run
Conn 24:44 Rx run
Borden 25:44 Rx run
Dan M 25:13 (35) run
Balmer 19:36 Rx run
Faby 18:38 Rx row
Derreck 29:40 Rx row
Dave S 27:38 (35) row
Big Al 20:45 row

Upcoming Events at CFKoP

January 30th, Wednesday - Registration for the OPEN begins and our NEW 9:30AM Class will be added to the schedule.

February 2nd, Saturday - Clean and Jerk Clinic with Coach Plentus 12-3PM. Stay posted for details.

February 3rd, Sunday - OPEN Gym, 11AM-1PM

February 8th, Friday - 31 Heroes WOD- All classes

February 9th-10th, Saturday and Sunday - Adventure WOD's at 9:00AM ONLY

February 16th, Saturday - Hope For Kenya WOD
Hope for Kenya fundraiser announced, February 16th, 2013. Join CrossFit KoP and help us raise $$ to build a school in Kenya!

"Leaving a Legacy" - [video]

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

February 17th, Sunday - Valentines Day Massacre

March 6th - April 7th - The OPEN! We will run the open workouts weekly on Saturdays. 

March 22nd, Friday - Maltz Challenge - All classes

April 27th, Saturday - WOD for a cause - Autism. Stay posted for details.

Bridgeport Barbell Club

We would like to introduce the BBC, no not the English television channel, the Bridgeport Barball Club. When you CrossFit, it is easy to fall in love with the metcon. Far too many people fall in this trap and forget how important it is to simultaneously improve their strength. Increasing your strength will maximize your potential in every workout and will help you obtain all if your goals in a shorter time, whether that be weight loss, gymnastic performance, etc. There are virtually no disadvantages. If you are new to the weight room, fear not. There are several methods that you can follow and our trained coaches are there to help. Whether it is your first time or thousandth time, we can show you exercises to improve your performance and appearance. Do not be intimidated or afraid, once you walk through the door, you will be surprised at how quickly you become addicted. BBC is the most effective way to improve all if your lifts and Olympic movements.

 If you are unsure of which method to follow or if you are new to this class, there will be a strength component, which will be the focus for the class. Every class it will be different.

For those of you who have been consistent with our Westside Programming, do not fear this will continue. Coach Paul is at the helm and will make sure the conjugate programming is fresh and new!

The Bridgeport Barbell Club will meet at 7:30PM on Monday and Friday, 6:30PM on Thursday and 11:00AM every Saturday.

W.O.D.1.20.13

Shoulder Press
1-1-1-1-1

Push Press

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

cash out:
Timed 400M Sprint

Quote:

"You have to do what you love to do, not get stuck in that comfort zone of a regular job. Life is not a dress rehearsal. This is it."

-Lucinda Basset

Results:
Jonathan 165/170/1:20
Peterson 137.5/155/1:07
Dinger 110/125/1:17
Jackie 80/95/1:50
Mel 85/100/1:41
King 145/165/1:19
Barb 87.5/95/1:37
Manisha 37.5/45/1:44
Tim H 125/165/1:36
Coxhead 165/85/1:12
Kim C 80PR/100PR
Ryan 205/265/1:25
Jim C 130/155/1:02
Diane 95/120/1:54
Erika 75/95/1:43
Mark C 130/150PR/1:12
Matt 165/185PR/1:27
Kate K 90PR/105/1:37
Dave S 115/135/1:07
Travis 100/155
Schaefer 165/185/1:10

W.O.D.1.19.13

What do your CFKoP Coaches do on a Saturday at the box?

strike a pose...

babysit...

flash a smile...

make funny faces...

take pictures...

...and workout!

(Thanks to everyone who made it a great Saturday and kick off to the 2013 OPEN!)


Fight Gone "Elsewhere"

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. This is similar to Fight Gone Bad, but we replaced the Push Press with the Kettlebell Swing and the Wall Ball with the Front Squat.

The stations are:

1. Front Squat: 75/55 pounds (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Kettlebell Swing: 55/35 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Quote:

"Enthusiasm is the genius of sincerity and truth accomplishes no victories without it."

-Edward G. Bulwer-Lytton

Results:
John S. 348RX
Vin 320RX
Alison 242RX
Pete W. 273RX
Matt 163RX
Sarah 170RX
Kim 224RX
Travis 163 Scale
KT 303RX
Amanda 169 Scale
Dinger 209 Scale
Erika 212RX
Jeremy 193RX
Chip 241RX
Ryan 313RX
Megs 246RX
Kate K 211RX
Cris 316RX
Ross 233 Scale
Maria ?
Rinat 299 24"
Handler 183 Scale
Flounder 200RX
Peterson 255RX
Fab 247RX
Matt B. 202 Scale
Lauren D. 199 Scale
Allison 175 Scale
Jess S. 186RX
David 243 24"
Christine 254?
Aimee 296RX
Faby 273 @115
Kathleen 210RX

W.O.D.1.18.13

Deadlift

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

cash out:
Max deadlifts in 3 Minutes
use 60% of your new 1RM

Community Notes:
Reminder 2013 OPEN sectional meeting on Saturday 1/19 at 12:00 Noon, everyone is welcome.

Quote:

"In helping others, we shall help ourselves, for whatever good we give out completes the circle and comes back to us."

-Flora Edwards

Results:
 Jessy 205(PR)/41
Byrnsey 335/
Lauren 185(PR)/24
Allison 165(PR)/30
Kara 193/36
Chris T 143/43
Barb 210(PR)/45
Jonathan 275/36
Kim 235/22
Alona 165/44
Ross 255/43
Dinger 250PR/33
Tim Mc 365PR/46
King 275/46
Mike S 225/30
Lauren M 205/36
Mark C 285/53
Peter 350PR/40
Nick C 325/40
Oleg 315/41
Stacy 215PR/40
Chris A 300(95#PR)/48
Dan M 315/39
Breanna 205PR/20
Becky 215/37
Sharon 235/41
Kim C 163/49 PP(45)
John C 445/25
Jack 225/39
Diane 225/40
Katerina 85/53
Mark B 305/41
Mike P 415PR (46)
Mel 180 (61)
Ryan S 305 (38)
Smizzy 158PR (41)
Jess S. 215PR (50)
Keith B. 475PR!! (31)
Luke 370PR (26)
Cory 200PR (35)
Jeremy 335 (37)
Sandy 170 (31)
Teo 300PR (28)
Steph 335 (35)
Faby 385PR (43)
Brian 285PR (26)
Jen 168PR (27)
Leslie 235PR (32)

 

Congratulations to Becca and Lam!! 

Becca gave birth to Leila Thuy (6lbs 4oz; 19 inches) on January 16, 2013 at 9:34PM. Mom and baby are doing great. 

 

...To quote Lam "Bec and I send everyone lots of love!! Nguyen-ing!!"

W.O.D.1.17.13

"The Triplets"

For time:
10 Muscle-ups
50/75 pound Push press, 100 reps
Row 1000 meters

Quote:

"Never help a child with a task at which he feels he can succeed."

-Maria Montessori

Results:
Cris 13:28 Rx
Klutch 12:59 JMU
King 10:51 JMU
Kathleen 12:44 MUT 35
Steve 14:04 PU+Dip 35
KT 11:52 JMU 55lbs
Gina 12:38 MUT
Lauren 15:15 PU+Dip
Jay E 9:59 JMU
Oleg 13:27 JMU
Alexander 16:15 PU+dip 45
Nick C 10:15 65
Jackie 16:58 MUT/Dip/PU
Lisa C 14:33 MUT/dip/PU 35#
Mike T. 9:39 Rx
Rinat 11:53 MUT
Chip 13:48 JMU
Ryan 8:05 jmu
Breanna 13:55 mut
Aimee 13:14 Rx
Rob Ph. 11:50 mut
WW 15:54 attempts
Jack 15:40 mut
Anne 15:35 pu + dip 35#
Robyn 18:34 pu + dip 43#
Brian 13:59 mut
Travis 13:26 jmu
Diane pu + dip
Mike Fab 13:57 mut
Steph I. 18:23 pu + dip 45#
Amanda 14:49 pu + dip 35#
Megs 14:50 jmu
Fayth 17:47 pu + dip 35#
Faby 10:45 r
Kate C. 13:51 Rx
Alison 12:05 mut
Jim C. 14:58 Rx
Tim H. Mut
Kate K. 12:36 pu + dip/50 reps @75#
Alona 18:21 mut 40#
Miranda 17:55 mut

W.O.D.1.16.13

Your choice:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Quote:

"A ship in harbor is safe, but that is not what ships are built for."

-John Shedd

Results:

"Cindy"
Jason L 12 rx
Mike S 11 ROM
Gina 15 red/knee pu
Kim G 11 RR
Steve Z 10 RR
Rye Bread 13 Rx
Kelvin 14 Rx
Arin 8 Rx
Brian R 16 Rx
Diane P 14 scale
Jessey 12 band
Westwood 10 Rx
Byrnsie 14 ouchie
Roman 13 Rx
Laura D 11 band
Robyn 8 scale
Laura P 20
Saminal 27 RX!!!
Steph I 10 Scale
Lauren D 8 RR/Knee/ROM
Rinat 17 Rx
Kim 6 bnd/incline/15m
Stacy 12 bnd/knee
Sarah 8 RR/Knee
John C 18 Rx
Mateo 12 RR/Knee
Jessie 11 Bnd/Knee
Tim Mc 21 RX (PR!)
Pam 11 bnd


"Mary"
Jim C 8 Rx
Jason H 7 Abmat
Jess C SP/DHBnd

W.O.D.1.15.13

100 Hang Power Cleans (95/135#)

Every minute on the minute you must do 10 situps even if you do not perform any hang power cleans

Quote:

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome."

-William James

Results:
Dinger 7:56 (75#)
Kathleen 9:46 (65)
Ellie 10:43 (70)
Gina 8:46 (70)
Lauren Mer. 9:38(65)
Ross R 11:00 (75)
Oleg 12:52 (115)
Melinda K 10:35 Rx
Kristin T 10:43 Rx
Alison K 8:28 Rx
Jay E 11:59 Rx
Laurel 12:55 (35)
Amanda 7:58 (50)
Kara 9:58 (53)
Chris T 10:47 (53)
Nick Z 9:33 (105)
Tim McC 14:32 (125)
Chip 12:37 rx
Rinat 17:28 (125)
Aimee 8:45 rx
Keith 10:27 rx
Cate 10:29 sub 5 burpees
Faby 6:49
LP 7:51
Steph V 8:31 97#
Andrew 1:48 95#
Kate C 8:26 Rx
Ryan S 8:58 95#
Mike P 13:34 Rx
TP 10:28 Rx
Jess S 12:44 65#
Kelly :-)
Tim H 9:39 95#
DeeDee 10:49 50@97#
Mike Fab 12:51 Rx
Smizzy 9:48 35#
Katerina 15:09 35#
Rob Ph 11:50 Rx
Joe P 10:42 95#
Chris A 9:47
Tre 10:48
Bre 12:45 85#
Dawn 15:46
Jason C 13:56 75#
Travis: 11:25 (125#)
WW 13:22 (115#)
Ryan 6:34 (Rx)
Mark B 10:36 (105#)
Jack 9:50 (65#)
Robin 13:45 (43#)
JZ 12:28 (95#)
Joe C 12:40 (115#)
Diane P 15:49 (Rx)
Joy 14:37 (85#)
Steph I 11:55 (55#)
Fayth 11:47 (55#)
Anne ??
Olan 14:54 (Rx)
Schaefer 9:49 Rx
Sharon 12:40 83#
Klutch 13:45 Rx
Matt G 11:45 95
Erika 11:37 75
Jackie 9:59 65
Albert 10:27 Rx
AJ 12:59 Rx
Kate K 12:35 Rx!!!!
Jessica C 13:27 35
Megs 7:50 50reps @95
Sandy 13:49 65
Leslie 9:48 65
Linda 24:00 Cap 89 reps@65
Kathy 17:33 35
Rebecca 11:41 @85
Brian J 14:58 95
Dan M 10:46 95

W.O.D.1.14.13

Welcome to Lauren D!

Overhead Squat
5-5-3-3-1-1-1

 Cashout:
AMRAP in 9 Minutes

1-1, 2-2, 3-3, 4-4, etc...

Handstand Pushups

Overhead Squats (65% of your 1 rep max)

Community Reminders:
Our new goal board is up for 2013, put your goals there so you are committed to excellence and practice!

Nutrition 101 is occurring with Laura on Tuesday the 15th at 6:30PM. This session is FREE for anyone who recently completed fundamentals.

On Saturday January 19th at 12:00PM we are hosting the 2013 OPEN Sectional Meeting. See you all there. 

Monday January 21st at 12:00PM we will host our special MLK Day of service WOD!
Kids, Adults, Friends and Family are welcome.

Quote:

"Give the world the best you have and the best will come back to you."

-Madeline Bridges

Results:
Mike S. 100#/6rds sc
Steve Z 65#/6rds sc
Derrick 155#/7rds sc
Lou 80#/5rds sc
Dinger 100#/5rds sc
KT 110#/5rds Rx
Jay E 255#/5rd Rx
Laurel D 35# form / 6rds sc
Lauren M 115# PR / 6 rds sc
Nick C 155# / 4 rds abmat
Alex L 115# / 7 rds Rx
John C 250 PR/5
Kim C 55 PR/5sb
Sarah W 60PR/8 SB
Mike W 105/6 sb
Barb Z 60 PR/9 SB
Susan 95PR/7SB
Lauren D 15form/8 sb
Rinat 150PR/7 2ab
 Diane 115PR/7SB
Kara 60PR/--
Nick 135PR/10 Reg PU
Aimee  138/7 Rx
Brain 165/6 Rx
Olan 135/5 ab
Roman 145/6 Rx
WW 115/6 SB
Manisha 50/6 SB
Paul ????
Mateo 65PR-17" box/8SB
Ryan 255 PR/7 SB
Rob Ph 200PR/7 SB
Sharon form/8 Squat/SB
Keith B 245pr
Tim Henn form 6sb
Dan L 185, 5
Schaefer 225, 7sb
Brianna 95, 6
Flounder 145, 5
Stacy H 95, 6
Kate K 110, 5
Laura P 135, 6
Cory 110, 7sb
Andrew 135, 7
Ryan S 155, 8sb
Oleg 185, 6
Sandy 80, 7
Tidmore 115, 9sb
Conn 155/5sb
Borden 155/6sb
Travis M 113PR/5sb
Matt B 165/7sb
Alison K 120PR/7sb
Miranda 145PR/7sb
Leslie 62.5/6sb
Kate C 130PR/7
Vinny 245/6
Steph 145/5sb
Faby 195/7
Matt G 155/6sb
Justin M 113/75sb
Tim P 205

W.O.D.1.13.13

Can you beat "Philly"?

The Adventures of Keith

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

9:00AM ONLY

Reminder:
Dress accordingly because it is supposed to be 59 and sunny on Sunday.  This will be a perfect time to work on your tan!

 

Quote:

"Instead of thinking about where you are, think about where you want to be. It takes twenty years of hard work to become an overnight success."

- Diana Rankin

Results:

amrap in 15 minutes:

5 1 arm kettle bell snatches/10 1 arm kettlebell swings
10 one arm overhead kettle bell squats/10 goblet squats
15 lateral jumps over kettlebell

Jason H 10
Laura 4
Erika 8
Manisha 8
King 11
Schaefer 12
Jackie 8
Jack 8
Brian D 8
Maria 4
Stacy 8
Philly 1