For time:
Run 800 Meters
30 Push Press 95/135#
Run 800 Meters
30 Kettlebell Swings 53/70#
Run 800 Meters
30 GHD Sit-ups
Quote:
Do not wait to strike till the iron is hot; but make it hot by striking.
– William B. Sprague
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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
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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
4 comments:
6am
Dana D 20:05 75#
Danielle G 20:02 65#
Kevin B 17:30 95#
Mike S 24:48 85#/53kb
Laura Alt. 17:09 75#
Lauren G 25:18 scale
Justin D 28:25 105#
Jeff B 19:30 Rx
7am
Nick C 22:04 Rx
Alona 22:01 75#
Ashley M 22:37 75#53#kb Russian
Joe C 21:12 115#
Briana K 21:38 Rx
Lauren H 23:53 65#
Katie Ma.22:18 45#/35# Run 800/600/400
9:30 AM
Barb Z. 18:15,air dyne ,15#,26# Russian KB. Abmat
Jonathan S. 21:37,75#,44#kb,abmat
Heather G. Incomplete,35#,26#,abmat
Darcy 21:50,45#,35#kb
Brian S. 22:33,115#,53kb,abmat
Emma S. 24:15,35#,26#kb,abmat
Jackie H. 24:04, 75#,53#kb
Lizzie 19:48,95#,35#kb,abmat
Bekah M. 23:23,75#,44#kb
Gordy
Express
Mike Si 18:30 ROW
Mike I 25:22 95/44/SU
Tim H 19:17 Row (last row 500m), 95,53r
Joe M 19:20 70/44/su
Denise 14:45 400m/75/44
Erika 23:42 65/44r
Sam 25:00 55/26
Pam 18:19Rx
Therese 17:48 400m/55/25/su
Jon P 19:14Rx
Dave N 25:03 Rx
Rob C 22:44 ROMGHD
Masters
Jodilee 13:33 400m/63/35R/SU
Chanda 16:24 400m/25/26R
Bill 15:29 400m/34/26R
Terry 21:52 50/35R/SU (800m!)
530
Keithie 23:23 Rx
Rich A 19:47 Rx
Josh P 22:12 105/53
Jason I 20:12 95/53
Mariana 20:09 55/35
Steph M 22:10 45/35
Alejandra 23:44 45/35
Tia 24:38 85/35
630
Neil 22:45 105/53 rom ghd
Nate 18:35 75/44
Cline 22:36 115
Molly M 16:34 65/35
Steph C 22 55/35
Jess A 25isg 45 hpc/35 Russ/ rom ghd
Matt E 25:25 Rx
Mike C 20:27 75/44
Giulz
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