W.O.D. 1.1.15

Happy New Year!

CrossFit King of Prussia will be CLOSED today for New Year's Day

Quote:

"All our dreams can come true - if we have the courage to pursue them."

-Walt Disney

Super Charge Your 2015 Goals!

Have you ever set goals you couldn't manage to see through? Do you blame life or a lack of motivation?

Often the problem lies in the fact that we have neglected to lay the foundation for our goals that is essential to the success and ultimately our happiness.

Coach Steph will lead you through this workshop designed to give your goals the super-charge they need and some tips for you to see them through!

Join us on Wednesday, January 14th from 6-7:30pm. 

This workshops FREE for members.  

$15 for registration for non-members. Click here to register today.

Athlete of the Month

Congratulations John M....aka...Mr. Intensity


Hometown: Havertown

Current Location: Havertown
Age: 47
Occupation: Landscape Contractor
College: Widener University

How long have you been a CrossFitter? 1 year and 9 months

Did you ever play sports? I played high school football.

Got some cool (or uncool) hobbies you'd like to share?  Trail running, listening to 80s music, and reading historical biographies (especially military history)

What is your biggest achievement at Cross Fit?  In the beginning, I walked into a WOD and saw people climbing a rope and I said to myself - I'll never be able to do that. Now, I can. 

What do you feel that you still need to work on? I still need to work on Kipping pull ups and Double Unders. Snatch always needs improvement.

Goals for the rest of this year?  I want to break 300 in the squat at a real depth below parallel. I'd like to get ten dead hang pull-ups within the year.

What's your favorite WOD? I love crossfit, but I haven't memorized all the names yet. But, I do like Fight Gone Bad.

How about your favorite food/snacks? Wawa coffee and any cookie ever made

What is the craziest workout outside of CF you have ever done?  A friend of mine convinced me to do the Megatransect trail run. I've done it three times and last year they increased the distance to 28 miles.

What’s your least favorite WOD? Fran - anything with thrusters scares me!

Favorite lift/movement? My favorite movement is the back squat and pulling a sled or pushing a prowler.
What’s your least favorite lift/movement? My least favorite movement is the thruster.

What skill re you planning working on in the new year 2015 the most? I am going to work on the handstand push up.

What's your favorite piece of workout "gear"? My Rebok comfy sweats that I wear everyday are definitely my favorite.

What do you say is your biggest improvement since starting CF? I feel more coordinated and my strength has improved.

Who is your favorite coach? I can't single out one over the other - we have the A team here. I'd like to thank each coach individually and some of our members as well for helping me. I'd like to thank Aimee for always observing my lack of depth in the squat and catching my weak push ups. It is amazing that she is so observant of every individual in the class. I'd like to thank Paul for making me feel that I can lift more and reminding me of Seshu's numbers. I can't forget Tim McCann for introducing me to mobility because I am the least mobile person in the box. It's a constant struggle. I'd like to thank Keith for all his pre-WOD tutorials - they're the best. A special shout-out to my Bridgeport Barbell coaches - Steph and Jim and Gene - thanks for your patience!

PR's to mention? Goals Reached? Nutrition highlights?  PRs - I was pretty happy with my 185 clean in performance class, but I still didn't jerk it. Goals Reached - Still working on the three hundo squat. I must beat Brittany. Nutrition Highlights - I tried Zone-ish and I liked it. But, for me just getting rid of the sweets and cutting down on sugar is my struggle.

W.O.D. 12.31.14

Regi's last class....good luck in your new job!

Tabata Kettlebell Swings (53/35#) 

Rest 1 Minute

Tabata Double Unders 

Rest 1 Minute 

Tabata Row (Cals) 

Rest 1 Minute

Tabata Push Press (35/55#) 

"Tabata" is 8 rounds of 0:20 of work followed by 0:10 of rest. 

Athletes may start at different movements, but must continue in order. For example, if I start on the Row, I will then move on to Push Press, then KB Swings, and finally Double-Unders. 

Your score is total reps completed for all 4 tabatas.

Community Notes:
Wednesday 12/31, New Year's Eve, we will offer the following classes: 6:00AM CrossFit, 9:30AM CrossFit, 12:15 PM CrossFit Express, 1:00 PM Open Strength and 4:30 PM CrossFit

 Thursday 1/1 -- CLOSED for New Year's Day

Quote:

"If you knew how much work went into it, you wouldn't call it genius."

-Michelangelo

W.O.D. 12.30.14

Squat Clean Thruster

2-2-2-2-2

Cash out:
For time

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

alternating with---

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

Quote:

"Hitch your wagon to a star."

-Ralph Waldo Emerson

W.O.D. 12.29.14

6 Rounds for time of:

15 Push-ups

20 Walking Front Rack Lunges (10R/10L) (65/95#)

30 Air Squats

400 Meter Run 

Quote:

Write it on your heart that every day is the best day in the year.

-Ralph Waldo Emerson

Upcoming KoP Events and Programs

January 17th, 11AM - Nutrition Kick Off and Pot-luck--FREE for all members

Click here to sign up.

In 2015 CFKoP is getting serious about nutrition and performance. Join us on January 17th at 11:00AM (for measurements, baseline WoD) and at 12:00PM for the details/rules of the "Post Holiday Nutrition Challenge" and Pot-luck kick off (your final cheat day).

Performance Program 2.0, this kicks off on 1/19, A personalized 8 week Strength and Conditioning Program that will in the form of small group personal training. Sign up today, there are a few spots left.

Bridgeport Barbell Club, Developmental Session for CrossFitters looking to develop proficiency in the Snatch and Clean and Jerk.

Fitness Kickstarter program for BRAND NEW members. ONLY $50 for 25 classes, get your friends started today. Starts in February.

Schedule Modifications

We only have a few slight modifications in our schedule this week:

Wednesday 12/31--we will offer the following classes:

6:30AM CrossFit

9:30AM CrossFit

12:15 PM Express

1:00 PM Open Strength

4:30 PM CrossFit

Thursday 1/1 -- CLOSED for New Year's Day

Monday, Tuesday, Friday, Saturday and Sunday will all run with our normal schedule. 

W.O.D. 12.28.14

Hang Squat Clean

+

Push Jerk

+

Split Jerk

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

CrossFit Class today at 10:00 AM and Open Strength at 11:00AM. 

Quote:

“It is amazing what you can accomplish if you do not care who gets the credit.”

 ― Harry S. Truman

W.O.D. 12.27.14

FRIENDS AND FAMILY WOD:

Super teams of 6 (in mini-pairs) complete the following:

AMRAP in 5 Minutes

10 Push-ups

10 Thrusters (65/95#)

run 400 Meters (all athletes run together)

AMRAP in 5 Minutes

10 Burpees

10 Air Squats

run 400 Meters (all athletes run together)

AMRAP in 5 Minutes

10 Wallballs (14/20 to 8/9 ft)

10 Box Jumps (20/24")

run 400 Meters (all athletes run together)

Two athletes will work through the first AMRAP, while two are working through the second AMRAP and two are working through the third AMRAP. After the 5 minutes are up all athletes run together and progress to the next AMRAP upon coming back to the gym after the run and so on until all AMRAPs have been completed by all the athletes. The score will be the total number reps.  

Join us for a FREE FRIENDS AND FAMILY WOD today at 10:00AM.  Following the WOD there will be a brunch social at Taphouse 23, 266 E 4th Street Bridgeport, PA 19405.

Open Strength will be held at 11:00AM today. 

Quote:

“If you were born without wings, do nothing to prevent them from growing.”

 ― Coco Chanel

W.O.D. 12.26.14

Press 

5-5-5-5-5

Partner Madness:

WOD 1 AMRAP in 8 Minutes: 

10 x 10m Shuttle 

Row for Cals 

 Rest 4 Minutes 

WOD 2 AMRAP in 8 Minutes:

50 Double-Unders
KB Snatches (53/35)

In these workouts, one partner performs the first movement while the other partner accumulates reps of the 2nd movement. When the first partner completes their shuttle runs or double-unders, partners switch movements. The score is total Calories and total KB Snatches.

 Community Notes: 
Join us for a FREE FRIENDS AND FAMILY WOD tomorrow 12/27 at 10:00AM. Following the workout there will be a brunch social at Taphouse 23, 266 E 4th Street Bridgeport, PA 19405.

Quote:

“When you stop living your life based on what others think of you real life begins. At that moment, you will finally see the door of self acceptance opened.”

 ― Shannon L. Alder

W.O.D. 12.25.14

Merry Christmas and Happy Holiday's from CrossFit King of Prussia 

Thank you for your loyalty and support of CrossFit KoP.  We wish you and your family a happy, healthy, prosperous 2015!

We will be CLOSED today and re-open tomorrow for classes.

W.O.D. 12.24.14

Kit

Mike S

Jason

Dave

Justin R.

Brittany

Justin D

Steve

the early crew...

Aimee

Josh

Mical

Kit and Steve

6:00AM early risers!

A NEW 12 Days of Christmas--CrossFit Style

1 Deadlift (185/275)

2 Handstand Push-ups

3 Box Jumps (20"/24")

4 Push-ups

5 Med Ball Cleans (14/20)

6 Burpees

7 Toes to Bar

8 Clean and Jerks (75/115)

9 Sumo Deadlift High Pulls (55/75)

10 Wall Balls (14/20) to (9ft/10ft)

11 Thrusters (75/115)

12 Power Snatches (75/115) 

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.
You can work in teams of 2!

Community Notes:

We will ONLY run the following classes today:

6:00 AM CrossFit

6:30 AM Open Strength

9:30 AM CrossFit

12:15 PM Express CrossFit
1:00PM Open Gym (make up the 12 days if you want to)

We will be CLOSED tomorrow 12/25 for Christmas.

Quote: 

"Certainty is the mother of quiet and repose, and uncertainty the cause of variance and contentions"

- Edward Coke

Holiday Schedule

Wednesday 12/24 Modified Schedule
6:00 AM CrossFit

6:30 AM Open Strength

9:30 AM CrossFit

12:15 PM Express CrossFit
1:00PM Open Gym

Thursday 12/25 Closed for Christmas

Friday 12/26 Modified Schedule
9:30AM CrossFit
12:15 Express CrossFit
3:30PM CrossFit
4:30PM CrossFit
5:30PM Open Strength

Saturday 12/27 Modified Schedule
10:00AM Friends and Family Team WoD
11:00AM Open Strength
11:30AM Brunch and Social at Taphouse 23

Sunday 12/28 Modified Schedule
10:00AM CrossFit
11:00AM Open Strength

W.O.D. 12.23.14

In front of a clock set for 12 minutes with a 135-lb. barbell:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

*We will consider female Rx @ 95#

Score is max reps in 12 minutes

Cash-Out:  

3 Attempts at a Max L-Sit Hold

Quote:

“Don't underestimate your worth by comparing yourself with others.”

 ― Jaachynma N.E. Agu, The Prince and the Pauper

W.O.D. 12.22.14

 Congratulations to Jerry who finished 3rd at Masters Madness!

Congratulations to Keith and Farah for the completion of the L2 CrossFit Course!

First meet in the books for Sarah, silver for Miranda, Jocelyn with silver and PRs on everything...Congrats!


Heavy Day

Deadlift

3-3-3-3-3

Skill:

Wall Ascents

Challenge:

Max Wall Ascents in 5 Minutes. 

Up coming courses at CrossFit KoP:

CrossFit Kids March 14th and 15th, 2015

CrossFit Level 1 January 24th and 25th, 2015 

Quote: 

Forgiveness says you are given another chance to make a new beginning. 

-Desmond Tutu

Photos:

1st time wall ascents---the celebration shot!

Thanks for the visit Melinda (Mel!)