W.O.D.9.1.13

Grace

for time:

30 Clean and Jerks

Women 95#

Men 135#

Community Notes:

Today's classes (9/10:00 AM) and Open Gym from 11-1:00PM will be held at the Annex.  CrossFit Kids class is cancelled today.

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class (are you ready for the "hopper") and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote: 

“Persistence can change failure into extraordinary achievement.” 

– Marv Levy

W.O.D.8.31.13

"Hotshots 19"

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Click here to make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Coaches Notes:
The team option for this workout will be for athletes in teams of two or three to accomplish the work above.  The runs must be done together but the remainder of the work will be split up however the team chooses.

Community Notes:

Today's classes (9:00/10:00AM) and 11:00 BBC will be held at the Annex.  CrossFit Kids class is cancelled today.

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class (are you ready for the hopper?) and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote:

“Make sure your worst enemy doesn’t live between your own two ears.”

– Laird Hamilton

W.O.D.8.30.13

Snatch Complex:

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

Snatch

Hang Snatch

Heaving Snatch Balance

OHS

Each rep consists of the above 4 movements, weight should be increased each time the complex (rep) is completed.

Community Notes:

All weekend classes (8/31 and 9/1) including Sunday's Open Gym from 11-1PM will be held at the Annex this weekend.

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote:

“You have to do something in your life that is honorable and not cowardly if you are to live in peace with yourself.”

 – Larry Brown

Yoga at CrossFit KoP

We all know how important stretching and mobility is to keep your body tuned up for maximum performance. Many of you say after class..."oh well, I have to go --- I'll do it when I get home"...but do you??  To help you accomplish this we are bringing Yoga to the box!

Join Tori for two special 60 minute vinyasa yoga classes. This class will connect breath with movement increasing physical awareness, flexibility, static core strength and your body's ability to release toxins. A vinyasa yoga class is also a great way to not only relieve physical tensions from everyday "wear and tear" and sore muscles but can also alleviate stress and mental tension. Some yoga experience is helpful but not necessary. All you really need is a mat, a water and breath.   Please bring your own Yoga mat.

Class times:

Saturday 9/21 and 10/19 --11:30AM at the Annex

Click here to sign up for 9/21 and click here to register for the 10/19 Yoga class.

Cost:

This counts as a regular class, you can use your membership or pay the drop in fee- $20.

W.O.D.8.29.13

10-9-8-7-6-5-4-3-2-1

Box Jumps

Dumbbell Push Jerks (35#/55#)

Community Notes:

All weekend classes (8/31 and 9/1) including Sunday's Open Gym from 11-1PM will be held at the Annex this weekend.

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote: 

“When you’ve got something to prove, there’s nothing greater than a challenge.”

 – Terry Bradshaw

W.O.D.8.28.13

Welcome back Jay E!

A-Helen-RAP

As many rounds as possible in 25 Minutes of:

400 Meter Run

21 Kettlebell Swings (35/55#)

12 Pull-ups

Coaches notes:
We are starting to take an extra safety precaution...these runs (as all runs in the future) will start at the barricades and finish there. Please walk across the road to insure your safety prior to entering the box before the next exercise of the round.  We can happily add an extra 5 seconds to the wod (per round) or deduct (based on the wod) if you feel the extra 15 feet of walking has inhibited your time/reps please talk to your coach. 

Community Notes:

All weekend classes (8/31 and 9/1) including Sunday's Open Gym from 11-1PM will be held at the Annex this weekend.

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote:

“Age is no barrier. It’s a limitation you put on your mind.” 

– Jackie Joyner-Kersee

Nutrition Challenge

That's it folks, September is right around the corner which marks the end of summer.  Gotta love summer, lots of BBQs, beers, and treats like Rita's to cool you off on hot days.

Did you overdue it a little too much on the sugary summer foods and copious opportunities to drink? 

Reset yourself before the winter holiday hits and get yourself back on track via hitting the reset, or reboot button through a nutrition challenge.  Join a group of your fellow CrossFit Kopers for a 30 day nutrition challenge.  Do this to clean up what you're eating, try out something new, see if making a change in your diet can elevate your performance to the next level (it most likely will) or even lose a few pounds.

There is no fee to sign up, no prize to win, no point sheet to keep - do this for yourself and your training - the more committed you are and more effort you put in, the more you'll get out of this experience.

Don't worry, you won't be doing this alone - we'll have 3 sessions to support you though the challenge, create some community, share ideas and issues, and all of the sessions will be hosted by Coach Laura (who currently does our Nutrition Fundis session).


Program Details:
30 Day challenge starting Monday Sept 16th through Sunday October, 13th

Challenge Announcement and Rules (Wednesday, Sept 11th at 6:30PM in the Annex)

Mid-Point Review and Q and A (Tuesday, Sept 24th at 6:30PM in the Annex)

Wrap Up, Lessons Learned,  Q and A and How to Move Forward after your challenge (Tuesday, October 15th at 6:30PM in the Annex)

Cost: 
Free

Beat the Streets 2013

Since 2010 CFKoP has been hosting the Annual Beat the Streets Workout to fund our Steve's Club KoP affiliate.  With the money we raise from this event we are able to help local kids train at CrossFit King of Prussia and get them off the streets.  This year we are hosting this Partner WOD on September 21st at 9:00 and 10:00AM.  The suggested donation is $25.  We are looking forward to having you there. Kids and Friends are welcome!

 Partner WOD:

The 2013 Beat The Streets WOD is a partner version of CrossFit Open WOD, 13.2.

2 PERSON TEAMS, AMRAP 15 MIN:

• 10 reps Shoulder to Overhead (115lbs/75lbs)
• 25 reps Deadlifts (115lbs/75lbs)
• 50 reps Box Jumps (24"/20")

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.

Partner teams may be any combination of male and female (Male/Male, Male/Female, Female/Female).  The WOD is easily scaleable. However, only teams that complete the WOD as prescribed above are eligible for National Prizes.

For more WOD details:

WOD Rules/Standards/Prizes

National Prizes of $200 Gift Certificate to Steve's PaleoGoods, will be awarded to:

• #1 Competitive (Rx'd) team who did the WOD at any Affiliate host across the country
• #1 Affiliate that raises the most money at their event
•  All donations are fully tax-deductible.

W.O.D.8.27.13

For time:

100 Double Unders

9-7-5

Muscle Ups

Burpees

100 Double Unders

Community Notes:

All weekend classes (8/31 and 9/1) including Sunday's Open Gym from 11-1PM will be held at the Annex this weekend.

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote:

"Everything has got to work and play at the same time. You gotta stay tight, you gotta have fast hands, you gotta drive your body down, you gotta stay tight. And I'm not saying tight, I'm saying very, very tight."
-- Coach Mike Burgener

W.O.D.8.26.13

CrossFit Total

1 RM on Back Squat, Press, Deadlift

Total weight for all three lifts is the score.

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

Community Notes:
All weekend classes (8/31 and 9/1) including Sunday's Open Gym from 11-1:00 PM will be held at the Annex this weekend. 

On Labor Day, Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class and 12:00 Barbell Club.  This will count as a regular class for members, Friends and Family are welcome.

Quote:

 "A successful man is one who can lay a firm foundation with the bricks others have thrown at him." 

- David Brinkley

W.O.D.8.25.13

for time:

400 meter Walking lunge

Cash out:

 max 15ft rope climbs in 5 minutes

Quote:

"There are only two options regarding commitment: you're either in or you're out. There's no such thing as life in between."

- Unknown

W.O.D.8.24.13

"Lynne"
5 rounds for max reps of:

Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups 

There is NO time component to this WOD. If you are not able to do your body weight on the Bench Press this will be scaled to your ability.

Quote:

"Only the weak attempts to accomplish what he knows he can already achieve."

- Stella Juarez

W.O.D.8.23.13

For time:
95/135 lb Squat clean, 10 reps
30 GHD Sit-ups
95/135 lb Squat clean, 8 reps
  25 GHD Sit-ups
95/135 lb Squat clean, 6 reps
20 GHD Sit-ups
95/135 lb Squat clean, 4 reps
15 GHD Sit-ups
95/135 lb Squat clean, 2 reps
10 GHD Sit-ups

Quote:

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

- Winston Churchill

W.O.D.8.22.13

5 Rounds for time of:
15 Pull-ups
30 Push-ups
45 Double Unders

Quote:

"I don't have regrets, there are only lessons. You learn from them, and you become a better person."

-Nicole Polizzi

W.O.D.8.21.13

Partner AMRAP in 20 minutes:

9 Toes to bar

7 Deadlifts (155/225)

5 Push Jerk (95/135)

Partners will alternate rounds one athlete working at time.  The pair will get two bars to complete the workout.

Community Notes:
The next Level 1 seminar at CrossFit King of Prussia will be on October 12th and 13th. Click here to register today. 

Quote: 

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” 

– Joshua J. Marine

Misty Knoll Farm Tour

Join us on October 5th at 10am for a farm tour at On Green Pastures at Misty Knoll Farm!

Misty Knoll Farm is a beautiful 77-acre farm located at 103 Benner Road inRoyersford, PA.  Farmers and sisters Susan Pengelly and Fabian Smith have been raising chickens, cows, goats, sheep and pigs for the past three years.  They sell healthy, 100% grass-fed and -finished meat.

In addition to meeting the many animals on our farm, kids will enjoyseeing the tractors, plows and other farm equipment.  Adults will learn about the rotational grazing methods we are using, which will keep the pastures healthy for years to come.

This will be a pleasant Fall morning spent wandering the fields with farmers and friends.  We hope to see you there!

More information on their mission and products visit http://www.mistyknollfarm.com/

This is a free tour but we need to provide a head count so please click here to register today if you would like to join us.

W.O.D.8.20.13

For time:

1 Mile Run

Then:
20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn’t count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.

Take your time warming up you legs prior to your attempt, but don’t overdue it as you want to make sure you have enough gas in your tank. You may want to try 65% of your 1-rep max your first go around at this WOD.

(compare to 8.21.11)

Quote:

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”

 – Carl Bard

W.O.D.8.19.13

6 Rounds for time:

10 Thrusters (65/95#)

10 Hang Power Snatch (65/95#)

Quote:

It's not who you are that holds you back, it’s who you think you’re not.

-Anonymous

W.O.D.8.18.13

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Community Notes:
All classes today will be held at the CFKoP Annex (110C DeKalb). Please meet and park there. 

Quote:

"Fear is what stops you... courage is what keeps you going."

-Unknown

W.O.D.8.17.13

Skill:
Turkish Get up

WOD:
Death by Goblet Squat

(athletes/coaches will choose weights)

With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.

 Community Notes:
Good luck to all of the CFKoPers competing at Summer Slam today at CrossFit Generation!

All weekend classes will be held at the Annex 110 C. Meet and park there. There will no CFKids class today at 10AM.

Quote:

"Motivation is what gets you started. Habit is what keeps you going."

-Jim Ryan

W.O.D.8.16.13

Twins!

Clean and Jerk

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

Cash out:

3 Clean and Jerks @ 75% of your 1RM on the minute for 10 minutes

Quote:

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

 -Lou Holtz

W.O.D.8.15.13

In teams of four athletes will complete the following:

12 Minute AMRAP 

Tire Sled Drag 50 feet (45#/90#) 

Wall Balls (14#/20#) 

Burpee

Rest

2 minutes rest - then alternate 

12 Minute AMRAP 

Prowler Push (90# high push for ladies, low push for gents) 100 ft 

DB Push Press (25#/45#) 

Burpee 

Rest

The score for each AMRAP/total workout will be the total reps completed (of Wall balls and Push Press and Burpees). The Sled drag/Prowler push is the time component for the station rotation.

(compare to 8.30.11) and (7.25.12)

Read:

 7 Factors that Impair Workout Recovery  from Mark's Daily Apple

 
Quote:

"Energy and persistence conquer all things."

-Benjamin Franklin

W.O.D.8.14.13

20 Deadlifts (185/275lbs)
Run 400m
20 KB swings (35/55#)
Run 400m
20 Burpees
Run 400m
20 Box jumps (20/24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Community Notes:
The 5:30 CrossFit Endurance Class on Thursday evening is cancelled this week...in lieu of this the 3rd Bryn Mawr summer series 5k will occur at Ardmore park.

Both Saturday and Sunday classes will meet at the CFKoP Annex (110C)--Please meet and park by the annex.

This Saturday CrossFit Generation is hosting Summer Slam, there are 24 CrossFit KoP athletes competing...if you have time go out and cheer them on!

Quote:

"I'd rather be a failure at something I enjoy than a success at something I hate."

 -George Burns

W.O.D.8.13.13

Three rounds for time of:
95/135 pound Overhead squat, 10 reps
50 Double-unders

Cash out (NFT):

Your choice 25 reps of:

GHD Sit Ups

Glute Ham Raise

Back Extension

Hip Extension

or 

Reverse Hyper

Quote:

You want me to do something... tell me I can't do it.

-Maya Angelou

W.O.D.8.12.13

Shoulder Press

5-5-3-3-1-1

Cash out:

AMRAP in 7 minutes:

5 Shoulder press @ 70% 1RM

10 Toes to Bar

Community Notes:

This weekend on both Saturday (8/17) and Sunday (8/18) all classes will be held at the Annex (110 C).  There will be no CrossFit Kids "cubs" class on Saturday at 10AM.  

Quote:

"Strive for progress, not perfection."

-Unknown

W.O.D.8.11.13

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Quote:

“We learn more by looking for the answer to a question and not finding it than we do from learning the answer itself.” 

-Lloyd Alexander (1924-2007)

W.O.D.8.10.13

 Congratulations to our new King and Queen
Dan Faby and Kate C!

 The court and common folk!

 The spirit of the competition winners...
Kate K and Flounder (Keith)!

 K.T crushing the last "hopper"WOD!

 Did anyone notice the funky bottoms?

 2nd time ever on the rope...congrats Andrea!

 another outfit change....

 Representing the Ukraine

 first ever competitor--Seshu

 

Got ink?

 Jim C!

 best picture--ever! 
Tracy dominating the Dumbbells!

Finally, the event that all of you have been waiting for!  The day has arrived and it is time to crown our newest King and Queen.

The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about.

If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day.  At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch.  Please feel free to bring some pot-luck fare and drinks too! See you there!

Arrive: 8:00AM - Registration
Standards: 8:45AM - Announcements
WOD: 9:15 - First heat begins


Click here for this weekends heats.

There is NO regular class today...only the competition,  regular class resumes on Sunday.

WOD 1: "Return to the Realm"

(1a) 3:00 AMRAP Power snatch (75#/55#)

Immediately into 

(1b) 2:00 AMRAP Double-jump burpees over a barbell

Immediately back to power snatches until total of 75 reps are complete

Score for 1a is total time (including 2:00 burpee AMRAP) to complete 75 reps of power snatch. Score for 1b is total reps of double-jump burpees.

Double-Jump Burpee:
At the bottom of the burpee, the athlete will be face down with their chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over the bar twice, both feet leaving the ground simultaneously.  Athletes can do these facing the hurdle or from the side.

WOD 2: "Modern Day Joust"

3 Rounds for time of:

400 Meter Run 

20 Alternating (10R/10L) Weighted Dumbbell Steps ups (25/45#)

20 Dumbbell Deadlifts (25/45#)

WOD 3: "The Penitent Shall Pass"
Tabata Air Squats

Athletes will perform 8 rounds of air squats in the following format: 20 seconds of squatting followed by 10 seconds of rest.  In this workout, EVERY rep that fulfills ROM will be counted.  

WOD 4: "Power to the People"
Clean and Jerk Ladder

Knight Weight:  95, 115, 135, 155, 185, 205, 225, 245, 265, 285
Lady Weight:  35, 55, 75, 95, 115, 125, 135, 145, 155, 165

WOD 5: "Bingo was his Name-O"
To be Announced Day of for the top 3 men and women

After drawing from the hopper the last wod was

4 rounds for time of:
400 M Run
20 Push Jerks (95/135)
2 rope climbs 20ft
15 Wall balls 14/20 all to 10 ft

cap 20:00 minutes

Quote:

"Everyone likes flattery; and when you come to Royalty you should lay it on with a trowel."

-Benjamin Disraeli

 Results:
 Final Results 2013

W.O.D.8.9.13

AMRAP in 20 Minutes:

250 Meter Row

3 - 15 ft Rope Climbs

6 Handstand Push-ups

9 Burpees

Community Notes:
The King and Queen of Prussia, our annual competition will be held tomorrow; Saturday August 10th.  There will be no regular classes.  If you are one of the 50 competing---GOOD LUCK! We are very excited to host the event and see everyone compete.  If you are not competing please stop by to cheer on your fellow CF-KoPers!!!

Quote:

"Associate with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company." 

-George Washington

W.O.D.8.8.13

Deadlift

3-3-3-3-3

Cash out:

 2 Rounds for time of:

5 Deadlifts @ 70% of your 3 RM

200 Meter Farmers Carry (athlete's choice for weight)

Video:

The Deadlift Setup Part I, Kelly Starrett...[wmv][mov]

King and Queen info:
Heat assignments for this weekends competition.  Please encourage your friends and family to come cheer you on!!

Quote:

“Never say never, because limits, like fears, are often just an illusion."

― Michael Jordan

W.O.D.8.7.13

Skill:

Snatch

WOD:

'Isabel'

30 Snatches for time (95/135#)

Athletes Choice:
You can power snatch or do a full squat.

Quote:

"It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell."

-Buddha

W.O.D.8.6.13

Run 800 meters
63 Kettlebell swings (35/55#)

36 Sit-ups
Run 400 meters
42 Kettlebell swings (35/55#)

 24 Sit-ups
Run 200 meters
21 Kettlebell swings (35/55#)
12 Sit-ups

Quote:

"It's easier to go down a hill than up it but the view is much better at the top."

-Henry Ward Beecher