W.O.D. 3.1.15

Split Jerk

Cash out:
AMRAP in 5 Minutes
10 Pistols (Alternating R/L)
10 Sit-ups

Community Notes:
All classes today will be held in the Annex, (110 C Dekalb), please meet and park there. RE-DO's for 15.1 are welcome at 11:00AM. 

“There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.”
– Pat Riley

New at CrossFit KoP: Crossover Symmetry

Crossover Symmetry is a rotator cuff and scapular strengthening system.  The program is engineered to facilitate safe and efficient shoulder mechanics in order to reduce the risk of injury and improve performance.

Poor shoulder mechanics are way more common then we would like them to be. Our modern lives, sitting at desks, spending most of our days immobile have caused many of us to have less than optimal posture, leading to positing, movement, strength and control issues in the shoulder complex.  These issues often lead to shoulder pain; sometimes injury and most commonly “shoulder impingement” (that nagging ache right in the front of your shoulder).  Mobility work to loosen the tight areas of the shoulder is important, but only one piece of the solution.  We must also strengthen the muscles that hold the shoulders in the proper position to maintain the increased mobility we have created.  

Developing the stabilizing muscles is also important in the CrossFit athlete because although they typically have highly developed upper trapezious, levitor scapulae, deltoids and rhomboids as a result of the common shrug motion, they are only a few of the 17 muscles that have attachment to the scapula and play a limited role in stability.  By improving the function of the scapular stabilizers and rotator cuff, the shoulders are more balanced, mechanics are optimized and excessive motion is reduced.  These improvements reduce the risk of injury and increasing efficiency in WODs as well as weight in max lifts. 

Although almost anyone would benefit from the system, those that would benefit most from using it would be those with poor posture, those with difficulty maintaining good positions overhead, those with difficulty maintaining tension in their upper back during lifts, those with shoulder pain (you should seek the advice if a doctor first) and those who generally feel unstable or weak in overhead lifts and shoulder intensive gymnastics movements.

The system is can be used pre workout or post workout and only takes a few minutes.  Pre workout the system can be used to activate the muscles in the shoulder system to set you up for better movement during your workout. Post Workout the system can be used for recovery, decreasing the amount muscle soreness in the 24-48 hours after the workout.   Also the system can be used post workout up to 3x a week as an accessory strength workout for the scapular stabilizers, perfect for those wishing to improve posture and shoulder positioning mechanics. 

You can find Crossover Symmetry in between the climbing walls in the far right hand corner of the gym.  The resistance cords and exercise chart are hanging near the jump ropes. 

If you would like to know more about Crossover Symmetry you can check out gocrossover.com, read this PDF https://drive.google.com/file/d/0B_APrn__a4BPQkxhUkJhcTlmRnc/view?usp=sharing) and come to one of the following mini clinics with coach Steph.   If you cannot make one of these times, scheduled a time with Steph.

Tuesday, March 3rd @ 5:30pm6:15pm7:15pm
Wednesday, March 4th @ 7:00am10:30am, 12pm


W.O.D. 2.28.15

 More...photos from the OPEN 15.1 

TEST DAY- Record Results

3 Rounds for time of
400 Meter Run
21 Kettlebell Swings (35/55#)
12 Pull-ups

Community Notes:
All classes today will be held in the Annex, (110 C Dekalb), please meet and park there.
There will be no CrossFit Kids Preschool class today at 10:00AM.

“Without self-discipline, success is impossible, period.”
– Lou Holtz

Team Scoring

  • The scoring for the 2015 KOP Team Competition will be similar to that of the real Crossfit Games, with 100 points going to the top athlete in the workout, 95 points for second, and so on.  The gap between the top places is higher (5 points) as a reward for an excellent performance in that workout.  As you get lower in the ranks, the gap between places eventually becomes 1 point.
  • Anyone who skips an event receives a score of 0 for that event, while anyone who attempts a workout is guaranteed to add at least 1 point to their team's total, but probably more.  For example, if 4 people in the gym skip a workout, then someone who comes in and attempts the workout will be adding at least 5 points to their team's total.  Every participant in the Open is helping their team, even if you don't manage a single rep.  Just give it your best!
  • Scores based on the Scaled workout will count 50% as much as scores based on an RX workout.  If a timed workout comes up, your time will be doubled to compare to the RX times.  You should be choosing weights and movements that are appropriate for you.  Those who can do the RX movements should do the RX workout and those who cannot should do the Scaled workout.  If you are right on the borderline and can't make up your mind, consider whether you can really do twice as many reps (or move twice as fast) in the Scaled workout before choosing that option.
  • You can alternate between RX and Scaled workouts.  If you choose the Scaled workout in 15.1, you are not forced to choose the Scaled workouts for the remainder of the Open.
  • Due to the unique nature of 15.1a, scoring will be done by gender on a slightly different scale.  In aggregate, the amount of points given out for that event is similar to what will be given out in normal workouts.
  • The team with the highest average score (since teams are slightly uneven) will be declared the champion at the end of 5 weeks.


W.O.D. 2.27.15

Congrats to Rachel and Aimee for hitting 165# tonight!
Complete as many rounds and reps as possible in 9 minutes of: 
15 toes-to-bars 
10 deadlifts (115 / 75 lb.) 
5 snatches (115 / 75 lb.) 

WORKOUT 15.1a 
1-rep-max clean and jerk 
6-minute time cap

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round. Your score for Workout 15.1 will be the total number of repetitions completed. As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a. The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit. Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk. Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

  Community Notes:
Please join us tonight from 4:30-7:30PM for the first OPEN workout. Friends and family are welcome to spectate and cheer!

All weekend classes will be held in the Annex, (110 C Dekalb), please meet and park there. There will be no CrossFit Kids (Preschool) class at 10:00AM on Saturday.

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”
– Picabo Street

Updated OPEN Teams

Red Team Green Team Black Team Orange Team
Aimee Jason Keith Giulia
Alejandra Alex Diane Arieanne
Brian T Alison K Jeff B Cate
Chris C Alona Joe P Dana
Denise Dave S Jon P Dave N
Jackie Joe C Josh P Jen S
Jill A Jonathan S Kate F Josh B
Jill C King Lauren C Josh M
Jonathan P Laura P Mike S Justin R
Luis Liza Pete Luke
Pam Michal Rachel Marci
Patrick Shawn D Ryan S Mark
Ryan A Taryn Seshu Regi
Shawna Tim H Stasie Sarah W
Steve Z Tim P Tobin Steph C
Rich A Flounder Matt E Kevin G
Britt Manisha John M Jason I
Jill H Ly Anne Bo Laura A
Nick C Fayth Anne Br

New athletes added at bottom...


W.O.D. 2.26.15

1000 Meter Row
50 Thrusters (45#)
30 Pull-ups

Community Notes:
All weekend classes will be held in the Annex, (110C DeKalb), please meet and park there. There will be no CrossFit Kids (Preschool) class on Saturday.

“Always make a total effort, even when the odds are against you.”
– Arnold Palmer

Upcoming NEW Spring Classes

During the Spring and Summer season at CrossFit King of Prussia we like to offer you a variety of classes to compliment your CrossFit and Strength Training, these are just a few, mark your calendars:

CrossFit Endurance - begins April 2nd (Thursday) 5:30PM -weekly (meets at the Upper Merion Track) -Coach Tim will run this session.

Boot Camp - begins May 4th (Monday/Tuesdays) 5:30PM - weekly (classes take place outdoors at CFKoP) - Coaches Giulia and Aimee will run these sessions.

"Spring into Fitness" - our ramp program occurs on M/W/F 6:30PM - begins April 6th $50 for new members, tell a friend and get them involved. This will be 9 classes and two weeks of membership. (Classes meet in the Annex, 110C DeKalb Street).


W.O.D. 2.25.15

AMRAP  in 15 minutes:
15 Box Jumps (24/20")
10 Dumbbell Snatch (5R/5L- alternating) (55/70#)
1 Muscle up

“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”
 ― Thomas A. Edison