21-15-9
Deadlift (185/275#)
Overhead Squat (95/135#)
Quote:
"The future belongs to those who prepare for it today."
-Malcolm X
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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 BLOG ARCHIVE
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August
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- W.O.D. 9.1.14-Labor Day WOD
- W.O.D. 8.31.14
- Labor Day Schedule
- Christmas Boot Camp in the Summer
- W.O.D. 8.30.14
- W.O.D. 8.29.14
- Open Strength
- END OF SUMMER BASH
- W.O.D. 8.28.14
- W.O.D. 8.27.14
- W.O.D. 8.26.14
- W.O.D. 8.25.14
- W.O.D. 8.24.14
- W.O.D. 8.23.14
- W.O.D. 8.22.14
- W.O.D. 8.21.14
- W.O.D. 8.20.14
- Farewell Susan
- W.O.D. 8.19.14
- W.O.D. 8.18.14
- W.O.D. 8.17.14
- W.O.D. 8.16.14
- FALL SCHEDULE UPDATES
- The Performance Program
- W.O.D. 8.15.14
- W.O.D. 8.14.14
- W.O.D. 8.13.14
- W.O.D. 8.12.14
- W.O.D. 8.11.14
- W.O.D. 8.10.14
- W.O.D. 8.9.14
- W.O.D. 8.8.14
- W.O.D. 8.7.14
- W.O.D. 8.6.14
- W.O.D. 8.5.14
- W.O.D. 8.4.14
- W.O.D. 8.3.14
- W.O.D. 8.2.14
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August
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CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
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:
6am
Mike S. 8:32 115/35
Tracy 8:54 130/55
Brian H. 10:15 255/15
Chris L. 11:30 115/65
Justin D. 10:05 115/15
7 am:
Ninja Pete 11:40 225/115
King 12:58 185/115
Nick 17:46 225/95
Great job this am!!!!
Remember never to compare where you are in life to where someone else is in life. You never know that person's struggle, contributions or sacrifices. I continually trip over this stone, so I thought it may be worth the share!
9:30AM
Barb 8:52 145/35
Kara 8:41 95/35
Chris T 7:04 45KB/33
Jill H 8:15 115/45
Rebecca 6:30 35/125#
Bre G 9:11 115/35#
Jason L. 10:02 225/115
5:30
Arieanne 11:30 105/45
Taryn 13:18 155/55
Jason I 9:21 205/45
Josh 13:17 185/85
Ryan S 12:42 205/95
6:30
Michele(Canada) 8:23 133/55
Kevin 7:45 145/form
Matt B 9:36 225/95
Dave N 11:41 225/95
Stephanie C 10:14 115/35
Conn 9:43 185/75
Brittany 13:14 185/55
Thank you for dropping in Michele! We hope to see you again later this week!
3:30
Alex 11:09 145/75
Denise 10:35 115/35
Pam 8:53 145/53
Joe G 12:18 155/135(bs)
Jessie 8:33 113/35
4:30
JZ 12:26 185/80
Jill A 9:19 155/70
Justin R 8:31 185/75
Kate F :)
Regi 8:52 75/135
Keith 13:24 Rx
Aimee 8:39 Rx
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