11.30.2013

W.O.D.12.1.13


Snatch Pull
Power Snatch
1-1-1-1-1-1-1

Cash out:
Max rope climbs in 5 minutes

Coaches Notes:
Each rep will have one snatch pull directly followed by one Power Snatch, work for skill and strength

Community Notes:
Open GYM today the Annex from 11-1PM. Free for members.  Come to work on a skill, strength or missed wod.  All classes today will meet in the Annex.

Quote:
If you do what you’ve always done, you’ll get what you’ve always gotten.
–Tony Robbins

11.29.2013

W.O.D.11.30.13


"Mini-AMRAP"

AMRAP in 7 Minutes:
Couplet #1 –10 Thrusters (55/75#) and 10 Toes-to-Bar

REST ONE MINUTE
 AMRAP in 7 Minutes:
Couplet #2 – 200m Row and 10 Burpees


Athletes can start on any couplet. Score the total number of reps completed in each couplet, the row counts for one rep 

Community Notes:
Meet and Park at the Annex for all classes this weekend. We are hosting a Level 1 seminar all weekend.  CrossFit Cubs class at 10AM today is cancelled.  Sorry for any inconvenience, we will resume normal schedules on Monday.

Sunday, December 1st we will be hosting our monthly open gym, FREE for all members 11-1PM in the Annex.  Come to work on a skill, strength or missed wod.

Quote:
Life is 10% what happens to me and 90% of how I react to it.
–John Maxwell

11.28.2013

W.O.D.11.29.13

10 Rounds for time of:
5 Deadlifts (155/225#)
5 Handstand push-ups
5 Wallballs 

Community Notes:
The following classes will be available today:
9:30AM CrossFit
12:00 PM CrossFit (babysitting available)
1:00PM Structured Strength
2:00PM Bridgeport Barbell Club
3:30PM CrossFit

Saturday and Sunday CrossFit classes will meet at the Annex.

Quote:
Definiteness of purpose is the starting point of all achievement.
–W. Clement Stone

11.27.2013

W.O.D.11.28.13

HAPPY THANKSGIVING!!



Amazing Race at 8:00AM.  
This will be our third annual amazing race. Friends and Family are welcome to attend, this is a FREE class.  There will be teams for this workout, teams will race through Bridgeport with clues at each stop and challenges to accomplish. Please sign up via MindBody. 
Coaches Aimee, Jason and Steph will be running this WOD.

Bring a camera or smart phone!

 Click here to sign up via MindBody.

Quote:
Strive not to be a success, but rather to be of value.
–Albert Einstein

Photos:





Results:
Ram Rod 965
Honey Badger 845
Tidmores 845
Gobble Gobble 825
Ladies of Leisure 645
JASE 845
Dirty 9:30 685
Bert Reynolds 580

11.26.2013

W.O.D.11.27.13

J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Community Notes:
Thanksgiving--Thursday, November 28th, we will run the Amazing Race at 8:00AM.  This will be our third annual amazing race. Friends and Family are welcome this is a FREE class.  There will be teams for this workout, teams will race through Bridgeport with clues at each stop and challenges to accomplish. Please sign up via MindBody. Coaches Aimee, Jason and Steph will be running this WOD. Click here to sign up via MindBody.

The Black Friday schedule on, November 29th will be slightly modified; we will be running the following classes ONLY:

9:30AM CrossFit
12:00 PM CrossFit (babysitting available)
1:00PM Structured Strength
2:00PM Bridgeport Barbell Club
3:30PM CrossFit

Weekend Classes will resume normal schedule and be held in the Annex.  Please meet and park there as we will be hosting a level 1 seminar in the main gym.
Sunday, December 1st we will be hosting our monthly open gym, FREE for all members 11-1PM in the Annex.  Come to work on a skill, strength or missed wod.

 If we don't see you on Thursday---Have a Happy Thanksgiving Holiday!

Quote: 
Your time is limited, so don’t waste it living someone else’s life. 
–Steve Jobs

11.25.2013

W.O.D.11.26.13



Clean and Jerk
1-1-1-1-1-1-1

Skill:
Weighted Pull-up
L Pull-up
L Muscle-up

Community Notes:
Click here for the Thanksgiving week calendar.

 Quote:
Whatever the mind of man can conceive and believe, it can achieve.
–Napoleon Hill

Postpartum Women's Wellness Program


Child bearing is a natural physiologic event and your body has undergone tremendous physical and hormonal changes during pregnancy and postpartum.  Now is the time to take an hour out of your day for YOU! Use the New Year- 2014 as a time to get your pre-baby body back and get healthy.

Working out is a key part of any fitness goal, whether you’re aiming to lose weight, burn fat and increase definition, build your strength or just maintain a healthy body lifestyle. CrossFit King of Prussia has put together a specific results based, customized workout & nutrition program targeted to postpartum Mom’s. The workouts will contain Constantly Varied, Functional Movements executed at High Intensity…this program will build on mechanics, and consistency as you work through the 6 week program.

The class has been developed by Aimee Lyons, mother of two, CrossFitter, owner of two CrossFit gyms and CrossFit level 1 seminar staff trainer.  Aimee has used CrossFit and the methodologies to come back from two pregnancies and train over 25 women through successful pregnancies and postpartum.  For more information check out http://crossfitkoppregnancy.blogspot.com/

As a BONUS we will offer FREE babysitting while you workout. 

Cost: 
$300.00

Times:
6 Weeks- 3 days a week, 9:30-10:30AM Monday, Wednesday and Friday
Program will begin on January 13th and run through February 21st.
FREE Babysitting available while you workout


Use this link to register online:


Testimonials:
I fully understand how nuts life is after having a baby but I can't say enough about the benefits of CrossFit. This will give you the physical and mental energy you need to care for your little one(s). This program will not only be a great way to meet and bond with other mom's but you will SEE RESULTS and have fun in the process!!! It is only 1 hour out of your day with the support of an amazing trainer like Aimee and the community that is CrossFit. I personally have been doing CrossFit for 4 years and did it throughout my entire pregnancy. I gained 40 lbs. with my pregnancy and I credit my quick postpartum recovery to CrossFit. Aimee is highly experienced in training mom's and is very aware of the postpartum body considerations. So mom's, don't want to wait a year+ before squeezing back into those pre-pregnancy jeans??? This is the program for you!
-Mel


After many years of struggling to begin a family, I finally became pregnant with twins in the beginning of 2013.  At the time, I had only been Crossfitting for 4 months.  I continued CrossFitted until my 36th week of pregnancy. I felt great, remained healthy and carried my daughters over 38 weeks.  I truly believe I had such a great pregnancy due to Crossfit and Aimee's guidance throughout!  
-Steph I


CrossFit during and after my first pregnancy was really the best thing I did for myself. While pregnant, I never felt better than when I was working out, and then after I had my son, that hour away was the best for my mental health as a stay at home mom. Now that I am pregnant again, I plan on continuing to CrossFit during and after again. It is a great way to do something healthy for yourself, and it only takes an hour. Aimee has a wealth of knowledge on exercising while pregnant and after and is very attentive to what you can do at any given time. The free babysitting has also been wonderful, as I am now able to go during the day and have my evenings to spend with my family. Crossfit creates a community of moms that is a great place to go to for advice or just to talk about what's going on. I would hands down recommend this program to anyone!
-Jackie
I have always been active. I am a yoga instructor and a pretty avid runner. So crossfit was a natural addition to my repertoire. However, while pregnant it sometimes felt as though I was checking off things that I had to stop doing. Luckily, crossfit was something I maintained throughout my 2nd pregnancy even when other things were diminishing. Moreover, when I returned after having a baby I felt like I could add back to my physical capabilities. Each week my body became more competent and stronger. I also enjoyed how I felt in my body and moving in my body which is so important in the postpartum stage of a woman's life. Lastly, I loved the supportive community that Crossfit KoP has offered. As we become older the chances of us being in a situation where we are consistently cheered for in a group setting is slim to none. It is truly moving to have other adults cheer for each other for working hard. There are so little extrinsic and verbal rewards received in motherhood that feeling supported, seen and routed for by other adults during a WOD is extremely fulfilling. So, it should come as no surprise that I have been crossfitting throughout my 3rd pregnancy and plan to return afterwards!
- Tori

After pregnancy the majority of your time is spent taking care of your child.  The gym is about taking time out of your day for yourself.  I went back to the gym about three weeks postpartum.  The hardest part is remaining patient and knowing that your pre-pregnancy strength and endurance will take some time to return.  It is important to simply take it day by day and focus on the positive.    After a few weeks of working out, you will begin to feel like your old self.  
-Kelleigh




11.24.2013

W.O.D.11.25.13




10 Dumbbell squat cleans, 30/45# 
20 Box Jumps (20/24")
 15 Dumbbell squat cleans, 30/45# 
15 Box Jumps (20/24")
20 Dumbbell squat cleans, 30/45# 
10 Box Jumps (20/24")

Community Notes:
Thanksgiving--Thursday, November 28th, we will run the Amazing Race at 8:00AM.  This will be our third annual amazing race. Friends and Family are welcome this is a FREE class.  There will be teams for this workout, teams will race through Bridgeport with clues at each stop and challenges to accomplish. Please sign up via MindBody. Coaches Aimee, Jason and Steph will be running this WOD. Click here to sign up via MindBody.
 
Quote:
"Some succeed because they are destined to, but most succeed because they are determined to." 
- Henry Van Dyke

Holiday week calendar



Thanksgiving--Thursday, November 28th, we will run the Amazing Race at 8:00AM.  This will be our third annual amazing race. Friends and Family are welcome this is a FREE class.  There will be teams for this workout, teams will race through Bridgeport with clues at each stop and challenges to accomplish. Please sign up via MindBody. Coaches Aimee, Jason and Steph will be running this WOD. Click here to sign up via MindBody.

The Black Friday schedule on, November 29th will be slightly modified; we will be running the following classes ONLY:

9:30AM CrossFit
12:00 PM CrossFit (babysitting available)
1:00PM Structured Strength
2:00PM Bridgeport Barbell Club
3:30PM CrossFit

Weekend Classes will resume normal schedule and be held in the Annex.  Please meet and park there as we will be hosting a level 1 seminar in the main gym.

Sunday, December 1st we will be hosting our monthly open gym, FREE for all members 11-1PM in the Annex.  Come to work on a skill, strength or missed wod.

A few photos from Amazing Race 2011:


11.23.2013

W.O.D.11.24.13


"The Seven"
Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
165/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 Coaches Notes:
There will be a 40 minute time cap on this WOD.

Quote:
"Do not let what you cannot do interfere with what you can do." 
-John Wooden

11.22.2013

W.O.D.11.23.13

3 Rounds for time of:
400 Meter Run
5 Shoulder to Over head (125/185#)
10 Chest to Bar Pull-ups
20 Kettlebell Swings (35/55#)

Community notes:
Join us today for our second Family WOD, Adults and kids are invited to workout together for a fun team event. Click here to sign up via MindBody.

In lieu of the Family "intergenerational" WOD we will be cancelling the 10AM CrossFit Cubs class. 

Quote:
"Winners make goals, losers make excuses."
-Unknown

11.21.2013

W.O.D.11.22.13

 Strength:
Front Squat
2-2-2-2-2-2-2

Cash out:
50 WallBalls for time

Community Reminders:
Saturday, November 23rd we will be hosting our second Family WOD, Adults and kids are invited to workout together for a fun team event. Click here to sign up via MindBody.

Quote:
"The purpose of any athletic endeavor is to challenge human limits both on and off the playing field."
-Unknown

11.20.2013

W.O.D.11.21.13


AMRAP in 8 Minutes:
At the top of each minute perform 4 burpees, use the remainder of the minute to complete Max Rep Power Cleans (95/135#)

Your score will be total power cleans completed.

Community Reminders:
Saturday, November 23rd we will be hosting our second Family WOD, Adults and kids are invited to workout together for a fun team event. Click here to sign up via MindBody.


Next Thursday, Thanksgiving, November 28th, we will run the Amazing Race at 8:00AM.  This will be our third annual amazing race. Friends and Family are welcome this is a FREE class.  There will be teams for this workout, teams will race through Bridgeport with clues at each stop and challenges to accomplish. Please sign up via MindBody. Coaches Aimee, Jason and Steph will be running this WOD. Click here to sign up via MindBody.

The Black Friday schedule on, November 29th will be slightly modified; we will be running the following classes ONLY:
9:30AM CrossFit
12:00 PM CrossFit (babysitting available)
1:00PM Structured Strength
2:00PM Bridgeport Barbell Club
3:30PM CrossFit

Quote:
 "It's not necessarily the amount of time you spend at practice that counts; it's what you put into the practice." 
-Eric Lindros

11.19.2013

W.O.D.11.20.13


All For time:
Row 1000 meters
then
4 Rounds of
200 meter Farmer carry, 35/45 pound dumbbells
35/45 pound dumbbell Waiter walk, 100 feet, Right arm
35/45 pound dumbbell Waiter walk, 100 feet, Left arm
then
Row 1000 meters

Community Notes:
Yoga tonight at 7:30PM in the Annex with Tori. 

Quote: 
The supreme quality for leadership is unquestionably integrity. Without it, no real success is possible, no matter whether it is on a section gang, a football field, in an army, or in an office. Dwight D. Eisenhower

What is Festivus Anyway?

 2010
2011
2012

Festivus is our annual holiday party for CrossFit KoP! 
One of our favorite events of the year - if you are a member of CrossFit KoP don't miss out!!

Time/Date: 4:00/5:00PM on Thursday, December 5th.

Dress: Seasonal Sweater or "outfit"

Food: We will provide catered food and drinks, but feel free to bring a contribution of your own as well.

Feats of Strength: First, you will be assigned to a team that are all wearing their seasonal sweaters. Second, be prepared for new feats of strength and events.

Gift Exchange: If you would like to participate in the gift exchange, remember to bring something about $5.00 or of "priceless" value.

Notes: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party! But, why wouldn't you? The "outfits' get better each year, we are looking forward to seeing what this year brings!  Remember our "year end awards" too (similar to your high school year book) start thinking of them now... some will stay the same and some will change.

11.18.2013

W.O.D.11.19.13






Complete as many rounds as possible 20 minutes of:
65/95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Community Notes:
Click here to register for the next Level 1 Seminar hosted at CFKoP on January 11th and 12th, 2014. 

Quote:
"If everyone is moving forward together, then success takes care of itself."
-Henry Ford

11.17.2013

NEW Structured Strength Class





Tonight will be our first evening structured strength class at 6:30pm in the annex!  Sign up for class on MindBody!

If you interested in getting stronger, improving your proficiency with the barbell and like the idea of a coach guiding you in a strength class, then structured strength is for you. Classes are now on Monday at 6:30pm, Tuesdays at 10:30am and Wednesdays at 7am

Classes count toward your regular membership.

W.O.D.11.18.13




CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


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

compare to (8.26.13) 

Community Notes:
Congratulations to Kate C who placed second in the CF Mount Laurel Throwdown on Saturday!

Yoga on Wednesday 11/20 at 7:30PM in the Annex.

Babysitting at 9:30AM on Tuesday, Wednesday and Friday.  Sign up on MindBody.

Saturday,  11/23 Intergenerational WOD at 12:30PM; families are welcome to workout together.

Quote:
Don't dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer. 
-Denis Waitley

11.16.2013

W.O.D.11.17.13

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 20/24 inch box
30 Wall ball shots, 14/20 pound ball

Quote:
“The hardest skill to acquire in this sport is the one where you compete all out, give it all you have, and you are still getting beat no matter what you do. When you have the killer instinct to fight through that, it is very special.”
-Eddie Reese

11.15.2013

W.O.D.11.16.13



"Amanda"
9-7- and 5 reps, for time of:
Muscle-up
95/135 pound Squat snatch

Community Notes:
Yoga today at 11:30PM. Meet Tori in the Annex!

 Quote:
"I think sports gave me the first place where this awkward girl could feel comfortable in my own skin. I think that's true for a lot of women—sports gives you a part of your life where you can work at something and you look in the mirror and you like that person." 
-Teri McKeever

11.14.2013

W.O.D.11.15.13

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cash out:
1600 Meter Run for time

Community Notes:
Babysitting today at 9:30AM, sign up on MindBody.
Yoga at 11:30AM on Saturday, counts as a regular class.

Quote:
"Victory is in having done your best. If you've done your best, you've won." 
-Bill Bowerman

11.13.2013

W.O.D.11.14.13



 

"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:
“The key is not the will to win. Everybody has that. It is the will to prepare to win that is important.” 
-Bobby Knight

11.12.2013

W.O.D.11.13.13



"Grace"
For time:
30 Clean and Jerks (95/135#)

Skill or Strength:
Clean and Jerk
1-1-1-1-1-1-1

Community Notes:
Yoga - Saturday 11/16 at 11:30AM with Tori in the Annex
Yoga - Wednesday 11/20 at 7:30PM with Tori in the Annex

Quote:
“Competing at the highest level is the greatest test of one's character.”
-Russell Mark

CrossFit KoP Gift Certificates are NOW available


Give the gift of Constantly Varied, Functional Movements performed at High Intensity.

For the Holidays CrossFit KoP is offering a limited amount of Gift Certificates for you to purchase for your friends and family members who have been anxious to try CrossFit.  

Available:


Holiday Gift Certificate Cost Retail Value
Monthly Unlimited $100 $175
Fundamentals $100 $150



Gift Certificates will be good for any new member or anyone who has completed fundamentals previously and not yet started regular classes.  

*Gift Certificates are valid for a year from date of purchase and cannot be purchased for yourself.

Good Luck


We are happy to announce CrossFit KoP is spinning off another affiliate - CrossFit Thermal.  Congratulations to Coach Vinny who is opening his own gym in December - the newest local box will open in West Conshohocken.  Please wish him well the next time you see him around the box!

Good luck in your endeavors Vinny!!!


11.11.2013

W.O.D.11.12.13



...its day 2 of Benchmark week, are you ready?

"Fran"
For time complete:

21-15-9
Thruster (65/95#)

Babysitting:
Tuesday, Wednesday and Friday at 9:30AM...sign up on MindBody!

Quote: 
"Happiness in the present is only shattered by comparison with the past."
-Douglas Horton

11.10.2013

W.O.D.11.11.13




...Benchmark week begins today!

"Diane"
For time complete:
21-15-9 
Deadlifts (155/225#)
Handstand Push-ups

Compare to (3.3.13)

Happy Veterans Day:
Thanks to all who served and continue serve this great country!

Quote:
"Jealousy is the fear of comparison."
-Max Frisch

11.09.2013

W.O.D.11.10.13




"Mash Up"
10 Back Squat (105/155#)
 50 Kettlebell Swings (35/55#)
15 Back Squat (105/155#)
 50 Kettlebell Swings (35/55#)
10 Back Squat (105/155#)
 50 Kettlebell Swings (35/55#)
15 Back Squat (105/155#)

Cash out:
Max Large Tire Flips in 5 minutes.  Coach will provide adequate teams for this task.

Community Notes:
All classes today will be held at the Annex; 110C DeKalb Street.

Quote:
“A competitive world offers two possibilities. You can lose. Or, if you want to win, you can change.”
-Unknown

11.08.2013

W.O.D.11.9.13

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Community Notes:
Today's classes will be held at the Annex, 110C, meet and park there. There will be NO CrossFit Kids class today at 10AM. 

Quote:
“If you want to be incrementally better: Be competitive. If you want to be exponentially better: Be cooperative.”
-Unknown

11.07.2013

W.O.D.11.8.13


For time:
Row 20 calories
30 Burpees
45/35 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint *

Coaches Notes:
The sprint will be from the barricades to the wall (that says 'remote starts') and back.

Community Notes:
We are holding a Level 1 Seminar this weekend, November 9th and 10th...all classes will be held at the Annex, 110C DeKalb Street.  There will be NO CrossFit "cubs" class on Saturday at 10AM.  Competitors class will be held at 7:00AM. 

Babysitting will be held at the 9:30AM class today an next week on Tuesday, Wednesday and Friday.  Sign up in MindBody to reserve your spot.

Quote:
“The ability to learn faster than your competitors may be only sustainable competitive advantage.” -Arie de Geus quotes

11.06.2013

W.O.D.11.7.13


Strength or Skill:

Snatch
1-1-1-1-1-1-1

Metcon:

AMRAP in 8 minutes:
5 Snatches 100/165# or 80% if you went for a true 1RM vs. skill
10 Push-ups

Community Notes:
We are holding a Level 1 Seminar this weekend, November 9th and 10th...all classes will be held at the Annex, 110C DeKalb Street.  There will be NO CrossFit "cubs" class on Saturday at 10AM.  Competitors class will be held at 7:00AM.

Babysitting is available today at 9:30AM, sign up on MindBody.

Quote:
“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” 
-Vince Lombardi