W.O.D.3.1.14

Workout 14.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+

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

30 double-unders

65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+

30 double-unders

45-lb. power snatches, 15 reps

WoD Notes

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed

Community Notes:

We will start heats at 9:00AM based on arrival if you need to be in an early heat please indicate that upon arrival and we can accommodate you.


We will have a "stink and drink" celebration and going away party for Jen S directly following the open.  Please bring something fun to share.

Remember to ENTER your score into games.crossfit.com before Monday!  If you are still on the fence about registering, you have until Monday!

Quote:
You win some, you lose some, and some get rained out, but you gotta suit up for them all.
- J. Askenberg

Photos from 14.1:

Mike T.

Babies on the way!

Look who's in for 2014

Good Luck Jen S!

 Team Red!

Results:
King 228
Jonathan 237
Tracy 110
Regi 145
Rachel 106
Justin R 258
Pam 97
Flounder 116
Steve Z :-)
Jen F. 128
Alona 137
Keith 265
Shawna 67
John M. 90
Jess C. 218
Patrick 176
Wax 185
Ditty 124
Kelly 156
Andrea 301
Aimee 311
KT 290
Chip 174
Julius 265
Tre 224
Plentus 258
Ryan 111
Diane 90
Dave N. 103
Mike T. 291
Jackie :-)
Jen S. 218
Travis 220
Pete W. 290
Laura P. 264
Jason 241
Faby 272
Westwood 180
Miranda 203

Welcome

 to Carmen

and Eddie! 

Happy to have you both at CFKoP!

2014 Open @ CrossFit KoP

It is obvious that we get pretty excited about the open each year.  The 2014 Open is here and it's time to re-test yourself and see where you stack up against the 190,000 throughout the world. 

To add another element to the mix @ CrossFit King of Prussia we are going to create inter-gym teams...adding another level of competition, spirit and camaraderie.  There will be 5 team captains and each team is assigned a color, Team Captains are: Aimee, Jason, Plentus, Keith and Mike T.  Your individual performances will be summed to give your team an overall ranking.  The top team will get a GRAND Prize (to be determined) and also get their open fees paid for next year if they are going to compete for CrossFit King of Prussia.  How can you help your team rank better? Who will have the best spirit? There is still time to sign up....

Red Team:
Aimee
Jen S
Ryan B
Shawna
Steve Z
Tim P
Travis

Green Team:
Jason 
KT 
Kwon
Mike S
Peter W
Tracy 
Wax

Blue Team:
Plentus
Andrea
Chip
Justin R
Kelly G
King 
Luke

Black Team:
Keith 
Mark C
Dave N
Ditty
Jess C
Patrick
Olan

Yellow Team:
Tobin
Alona
Flounder
Pam
Tim Mcc
Tre
Diane PR
Regi

W.O.D.2.28.14

This was 11.1...do you recognize anyone?
What do you think of 14.1 Who's excited?
Click here to check out some strategy from Coach P! 
See you on Saturday at 9:00AM for the start to the 2014 OPEN at CFKoP

Strength:
Thruster

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

Conditioning:

3 Rounds for time of:

10 Pull-ups

5 Thrusters @ 70@ of your 1 RM

Skill:

Double Under and Triple Under

Quote:

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan."

-Tom Landry

W.O.D.2.27.14

 Jill

 Mark H.

 Jen S.

 Nicole

Pam

Rowers!!!

Joe C.

Laura--30 weeks!

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 95/135 lb.
4 minutes of rowing

4 minutes of deadlifts, 95/135 lb.

Your score is the sum of clean and jerk reps, rowing calories and deadlift reps.

Community Notes:

Coach P is offering his Clean and Jerk Clinic on March 30th from 12-3, Click here to register today, spots are limited.

Need a quick "Paleo" dessert recipe, I dug this one up from the archives. Click here for the fudge baby recipe.

Quote:

"Not every difficult and dangerous thing is suitable for training, but only that which is conducive to success in achieving the object of our effort."

-Epictetus

Babysitting

CrossFit King of Prussia now offers free babysitting, Monday through Friday during our 9:30am classes. In order to take advantage of this service clients must sign up on MindBody at least one hour before the class. Click here to sign up.

We have a carpeted room in the front lobby that has air conditioning and heat as well as numerous toys, books, changing tables and baby-things!  Each member of our babysitting staff has been background checked and are certified in CPR. There are no age requirements. You can bring snacks for the children. Use this time to take an hour for yourself and an hour for the workout!

W.O.D.2.26.14

AMRAP in 10 Minutes:

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

3 Burpees

6 WallBalls

6 Burpees

9 WallBalls

9 Burpees

12 WallBalls

12 Burpees

15 WallBalls

15 Burpees

18 WallBalls

18 Burpees

21 WallBalls

21 Burpees

...continue to increase each round until the 10 minutes have ended.

Your score will be the total Wallballs and Burpees.

Community Notes:

14.1 the first open WOD will be announced tomorrow -- it's time to get excited.  We will be hosting 14.1 on Saturday, starting at 9AM, you will be put in heats upon arrival. We hope to see you all there to workout and/or spectate! Any thoughts on what the first WOD will have in it? Want to know what Coach P's observations and predictions are click here to find out!!!

 Quote:

"Achieving life is not the equivalent of avoiding death."

-Ayn Rand

W.O.D.2.25.14

"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) and (12.26.12)

Community Notes:
Click here to register for the next Level 1 Seminar at CrossFit King of Prussia on April 12th and 13th.

Quote:

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.

-Michelangelo

W.O.D.2.24.14

Congrats to Diane for jumping on the board for "Isabel" with a 3:55
and congrats to Ryan for a 1:44 a new PR!

 Wax---setting up...

 KT...the extension

 cheering squad for Travis (circle of hell)!

 Mobility with McCann---can you touch your toes?

Work for 15 Minutes on Skill or a new 1RM Snatch.

then:

"Isabel"

for time:

30 Snatches (95/135#)

Community Notes:

Click here to check out some up-coming events at CFKoP.

  Click here to read a few more reasons why everyone should sign up for the open!

Have you met Coach Emily? She coaches our 6:00AM and 9:30AM on Wednesdays, take a look at what she has accomplished and make sure to get your gymnastics tips from her!

Emily grew up in a small town outside of State College, PA and participated in an assortment of sports as she grew up, yet she just really had a natural talent as a Gymnast, which she began at the age of 2, where her career as an intermediate athlete turned USAG Competitive Gymnast all throughout Grade School - High School and then as an NCAA Women’s Gymnastics Competitor until her Junior year of College. Emily is a PSU Graduate with a Bachelors of Science in Exercise Science, with a Dual emphasis in Business/Nutrition, she has been a part of the Fitness field since 2007 as a Personal Trainer working with a wide genre of Athletes (sports from Lacrosse to Tennis), Special populations (individuals post traumatic cardiac events, gastrointestinal surgeries/procedures, respiratory conditions, etc), to those just looking to improve their lives with making permanent lifestyle changes by working hard and getting in shape. Along with Personal Training, Emily has been a USAG Certified Gymnastics Coach since 2002/3 working with all ages. In addition to CFKoP Emily also works as a Gymnastics Coach at Philadelphia Gymnastics Center located in West Conshohocken PA. 

Quote:
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. 

-Thomas Jefferson

W.O.D.2.23.14

Fight Gone Strongman:

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.

The stations are:

1. Yoke (200/300#)

2. Atlas Stone (over racked barbell)

3. GHD Bench Press (33/45)

4. Ground to overhead Keg or Log

5. Farmers Carry (105/155#)

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.

(compare to 3.31.12)


Quote:

"There comes a time when you have to choose between turning the page or closing the book."

-Unknown

What's Happening next week and throughout March at CFKoP?

The first OPEN workout is announced on Thursday 2/27 at 8:00PM. Are you signed up? Currently we are 24 strong!


We will run the first OPEN workout on Saturday 3/1 at the 9/10 AM classes, if you are not signed up for the open you can still come to class and that will be the scheduled WOD.  If you are signed up for the OPEN you will be assigned a judge who has completed the Judges course and CFKoP will validate your score. Spectators and Friends and Family are welcome...come out to support Team CFKoP.

Following the FIRST OPEN WoD we will be having GOING AWAY party for JEN S...she is moving in with her Fiancee in DC! Bring some drinks or food to share!

Sunday 3/2 will be the start of our weekly Sunday BBC Strength class from 11:00AM-12:30PM.  The Open gym will also run at this time from 11-1PM. This is FREE to all members and a great time do do a make up WoD.  All will be held in the Main Gym.

We are running a Level 1 Seminar on March 8/9th, the OPEN WOD will be run in all classes on Friday 3/7 of this week.  Going forward on Seminar weekends, in addition to classes in the ANNEX members of CFKoP are also welcome to attend CrossFit Harmony for a FREE class at 9:00AM on Saturdays.  The only prerequisite is that you fill out a waiver. Before arriving, click here and please complete our electronic waiver.

Wednesday March 12th will be our Annual NEON WOD---wear NEON all day long and be prepared for FUN!

W.O.D.2.22.14

The 1st Annual Crockpot cookoff!

 Tim H's entry

Gigi the winner for her French Onion Soup!

Congratulations to Alison and Tom who competed today at "Cupids Revenge"
Alison hit a 143# Thruster---"Legit"
40 Box Jumps (20/24")

4 Rope Climbs

8 Handstand Push-ups

30 Box Jumps

3 Rope Climbs

6 Handstand Push-ups

20 Box Jumps

2 Rope Climbs

4 Handstand Push-ups

10 Box Jumps

1 Rope Climb

2 Handstand Push-ups

Community Notes:

Today is the Crock Pot Cook off...last minute entrees are welcome. Come at 1:00PM with something in your pot.  There will be judging and awards!

Quote:

You are only going to be as good as the people you surround yourself with. So be brave enough to let go of those who keep weighing you down.
-Unknown

W.O.D.2.21.14

Warm Up:

EMOM for 7 Minutes:

1 Minute Air Dyne (or Row) depending on class size

15 Med Ball Cleans (14/20#)

WOD:

5 Rounds (Not for Time)

8 Back Squats

50 Double Unders

(Go for max load over speed. 8 Reps should be done consecutively, without re-racking between sets.)

Result Examples:

Aimee 135-155-165-165-170

Keith 275-300-300-225-225

Quote:
"It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through."
-Zig Ziglar

W.O.D.2.20.14

 GiGi

Michelle

Susan

Miranda

Marci 

 Chio

That's a lot of plates!!

WW with solid squatting improvements!

AMRAP in 18 Minutes:

12 Deadlifts (75/115#)

9 Push Jerks (75/115#)

6 Thrusters (75/115#)

Quote:

“...I started to realize how many great things could happen by confronting the things that scare you most.” ― David Archuleta

W.O.D.2.19.14

3 rounds for time of:

20 Burpees

15 GHD Sit ups

10 Overhead Squats (95/135#)

Quote:

“If you can find a path with no obstacles, it probably doesn't lead anywhere.”

-Frank A. Clark

Photos:

 Jen S overhead...

 12:00 Warm up!

W.O.D.2.18.14

Bar-Bulls or Red-Bulls? You decide...
 
13.4 

A taste of the OPEN...have you signed up?

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Compare to 3.30.13

Cash out:

Skill practice...MUSCLE UP!

Quote:

“Nothing is better for self-esteem than survival.”
 ― Martha Gellhorn,

W.O.D.2.17.14

4:30 Aftermath
With a 15 minute time limit, complete the following nine movements with as heavy a load as possible.

1. Deadlift

2. Clean and Jerk

3. Snatch

4. Back Squat

5. Push Jerk

6. Front Squat

7. Press

8. Thruster

9. Overhead Squat

Score is total completed

Coaching Tips:
Scale load and movements to match your current fitness level. You will have one bar and one rack in which to use to perform these movements. The only exception will be determined by the size of the class, in which case, a rack may be shared. There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself. You can have multiple attempts at each lift, but you need to be aware of the time limit at all times. So, choose your loads carefully and with much thought. Most of the hour will be spent warming up for this workout. The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up.

Compare to 9.13.12 and 8.31.11

Quote:

"Words without actions are the assassins of idealism."

-Herbert Hoover

W.O.D.2.16.14

Buy in:

Take 10 Minutes to find your Max Height Box Jump 

then:

Front Squat
1-10-1-20-1-30 reps

Score should be posted as each load indicated separately. 

for example:

Athlete A:335-275-345-225-355(fail)-200lbs(fail).
Athlete B:175-145-185-135-180-115lbs.

Cash out:

Birthday Bicep Curls for Diane!

Community Notes:

All classes today will be held at the Annex, 110 C Dekalb Street.

Quote:

"There can be no happiness if the things we believe in are different from the things we do."

-Freya Stark

W.O.D.2.15.14

Strength:

Push Press

5-3-1

Conditioning:

21-18-15-12-9-6-3

Push Press (95/135#)

Sit Ups

Burpees

Community Notes:

All classes today will be held at the Annex, 110 C Dekalb Street.

Quote:

"Service to others is the rent you pay for living on this planet."

-Marian Wright Edelman

W.O.D.2.14.14

Team Cupcake!

9:30 crew...

...and the kids.

Cupcake eating contest!

Cargo net fun!
St. Valentines Day Massacre
Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.

50 Wallballs (14/20#)
75 Kettelbell swings (35/55#)
100 Push Ups
150 Sit-Ups
200 Squats
800 M Run*
*I'm not sure what the snow situation will be but we will modify with a Row if necessary.

(compare to (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)


Details: 

Feel FREE to bring your significant other, partner, friend, child, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Community Notes:

All weekend classes (2.15 and 2.16) will be held in the Annex 110C DeKalb. There will be NO CFKids at 10AM on Saturday.

Quote:

"A man can get discouraged many times but he is not a failure until he begins to blame somebody else and stops trying."

-John Burroughs

Strength Class (BBC) Info and Updates

WE are hearing your requests and suggestions and making strides to accommodate them:

Starting March 1st we will offer the Strength class you all wanted on Sundays at 11:00AM....so there will NOW be a Strength class (Bridgeport Barbell Club) every day of the week:

Monday 7:30PM

Tuesday 5:30PM

Wednesday 5:30PM

Thursday 6:30PM

Friday 6:30PM

Saturday 11:00AM

Sunday 11:00AM

Don't forget... we also offer a Structured Strength class on:
Monday 6:30PM
Tuesday 10:30AM
Wednesday 7:00AM

The new Sunday 11:00AM class and ALL strength classes (BBC) will last for an hour and thirty minutes so there is enough time to complete your programming. 

The 11AM Kids class on Sunday will now occur at 1:00PM

We have placed an additional order of NEW equipment for the ANNEX so there will be enough bars and weight there. 

All classes in the ANNEX (Strength or Regular) will be capped at 12 people. Coaches are responsible for a "role call" to make sure the athletes who signed up are there and if they are not in attendance other athletes who showed up (but didn't sign up) will have the opportunity take their spot.

OPEN Gyms (which usually occur on the first Sunday of the month from 11-1PM) will not be held in the ANNEX if there happens to be a Seminar on the first Sunday of the month.  On those weekends Open gym will be pushed back to the second weekend of the month and be held in the main gym. Click here or use the calendar on the side bar of the blog for updates.

Remember that Open gyms are FREE to all members as a thank you for enabling us to host Seminars.  These represent a great opportunity for "Make-up WOD's". 

We are working on getting a few Space Heaters for the Annex...to keep you WARM until Spring arrives. 

CLOSED

CrossFit King of Prussia will be CLOSED today due to the Winter Storm "PAX".  

Stay Safe.

W.O.D.2.13.14

Alison, Ditty and Denise...a few more photos from the Girls on Girls Throwdown at CrossFit Harmony.

MAKE UP DAY:

Your choice of any WOD from the last two weeks of CFKoP programming.  Today will be a FREE class for all members if indeed the weather the weather cooperates and we can make it into the gym.

We will post at 5AM and make the call based on with weather conditions at that time.

Community Notes:

All weekend classes (2.15 and 2.16) will be held in the Annex 110C DeKalb. There will be NO CFKids at 10AM on Saturday.

Quote:

"No bird soars too high if he soars with his own wings."

-William Blake