TEST DAY- RECORD RESULTS
3 RM Deadlift
Skill Work
Quote:
“I destroy my enemies when I make them my friends.”
— Abraham Lincoln
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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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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
7 comments:
5:15a
Kevin B 285
Theresa L 195
Ellie 205
9:30 AM
Jackie 270 PR (trap bar)
Kevin 405 PR
Steph V 335 (350 x2)
Mary H 195
Jill H 225
Jess A 210
Edwin 4:05 PR (15 in 2:02)
6am
Jason l 385
Ben m rack pull 225
Angelo - 15 unbroken in 42s
DD 210 PR
Manisha 200PR
Laura s 225PR
7am
Joe c 330 (first time stringing 2bmu)
Kat b 165 PR
Raj 275PR
Anna 205 PR
Kate k 185 (assisted bmu)
Meredith 245 PR (1st pull up!)
Matt t 215
Rich a 420 pr
Pete 295
Tim 355 PR (1st pull up!)
3:30/4:30
Gordy 385 PR (TRAP)
Nicole M 220 PR
Ben T 335 PR
Ina 140 PR
John Mc 315
Sharon 245
Swarmed 225 PR
Therese 225 PR
Mike M 275
Remer 385 PR *47 seconds for 15 Bar MU
Karen 255
Allison T 245
Jill A 250 PR
DuRoss 255
Josh Mc 385 PR
Matt Bo 405 PR
Aileen 275
Keith 315 *52 seconds for 15 Bar MU
Manny 265 PR
Sarah W 135
Julie R 235
Laura A 245 PR
Donna G 210 PR
630
Fayth 220 PR!!!
Steph C 185
Borden 335
Erik 315
Caitlyn 175 PR!!!
Tia 225
Kris 245
Esra 235 PR!!!
Jess M 125
Wendy 170
Sean 385
Rob P 325 PR!!!
Danielle 235 PR!!!
Mike Roth 305 PR!!!
Mike C 295 PR!!!
Erika 165
🔨🔨🔨
5:30
ALicia-Marie 225
Alona 225
Cas 200
Kate form
Adam 255
Mark 420 pr
Lucille 165
Josh P 305
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