For time:
21-15-9
Power Snatch (75/115#)
Box Jumps (24/30")
GHD Sit-ups
Quote:
"Problems are not stop signs, they are guidelines."
-Robert H. Schuller
"Problems are not stop signs, they are guidelines."
-Robert H. Schuller
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
6 comments:
Don't label yourself a failure in something that you've never done before. Just becaus you don't have instant results with it doesn't mean that you suck or you're a bad person, it just means that you're being schooled on what works and what does not. You can't expect that immediate gratification right away because when it doesn't come you will get discouraged, dissappointed and quit your endeavor. Sit down, shut up, get focused and GO FOR IT!
6am
Pete 12:02 RX
Melissa W 14:07 35# hang/10" box
Mike C 14:36 75#/20" box
Nick C 15:41 93#
12n
Dianne 13:32 45/20Step/Situp
Audrey ? 45/20Step/Situp&GHD
Gavin 13:39 75
Darren 11:51
Pam 10:04 63/20/KBS
Marci 13:25 30/20step/situp&ghd
Fran 9:24 #30/Step/AM
Joe G. 8:55 70KB/AM
Fugo 9:13 35KB/AM
Diane 9:38 Scale
Jill 9:47 #35/AM
Becca 10:03 #25/AM
Jackie 10:57 #65/AM
Alison K. 10:57 RX
Nick Z. 7:30 70KB
430pm
Jill A 12:45, 65#
JZ 12:45, 75#
Anne 10:57 35#, 17", ABSU
530pm
Patrick 12:53 RX
Candy 12:30 35#, 17", ABSU
Bill 15:27 RX
Joe 13:03, 85#
Matt H 12:30, 75#
Jill C 12:26 50#
Jen S 9:14 sc
Alona 14:32 65#
6:30
Michal 13:09 50#
Derreck 15:50 Rx
Dave N 14:00 RX
Matt 14:32 RX
Jon P 14:21 Rx
7:30
Matt e19:16 95#
Steph C 12:49 45#
Jess Ssss 11:20 35#
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