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-Jonathan Ellery
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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2017
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December
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- W.O.D. 1.1.18- Happy New Year
- W.O.D. 12.31.17
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- W.O.D. 12.28.17
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- 2018 -Test Days and Programming
- W.O.D. 12.26.17
- W.O.D. 12.25.17
- The Advent Winners - Congratulations!
- W.O.D. 12.24.17
- W.O.D. 12.23.17
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- W.O.D. 12.21.17
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- December Athlete of the Month
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December
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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
6 comments:
830
Aimee 5:59rx/ 4:50rx
Gordy 7:34rx/ 6:22rx
Jp 13:08rx/ 6:09rx
Laura a 9min of att/ 5:07rx
Cate/ Jenna 7:52 bmua, 5:54rx/ 6:41rx
9:30 AM
Brian R 7mins/ 30 PU band / 8:40 14# ROM
Nicole 7 Rds 7 mins / 5 RR/5 seated press 15# DB/ 4:40 25 cal row/ 25 squat 17"
Ina 30 PU 6 mins/ 7:51 10#
Kevin 6:50 Rx/ 6:15 Rx
Mary Kip swing practice 10 mins/ 8:07 12#
Jill H C2B Attempts 8:25/6:29 Rx
Meggan Le C2B band 5:53 7:57 10 lbs
Mark S 12 banded bar MU in 10 mins/7:03 Rx
Karen S 30 PU 6:00/6:33 12#
Julie 30 PU 7:28 /7:49 rx
6:00/7:00
Anelo 4:57 rx/ 4:28 rx
Justin 19 rx 12 mins cap 4:32 Rx
Anna 4:55 scale 9:34 last 20 PU
Kate C 25 @ 12 min cap band 7:59 rx
Laura smith 3:57 short bar PR 7:22 rx
Brianna 5:56 cash out rx
12:15pm
Alex T 3:10pu/ 7:57rx
Holly F 5:00pu,band/ 8:11rx
Alex P =]/ 7:56rx
Matt T 8:00pu/ 8:37rx
Connor =]/ 8:51 (6#)
Matt B Practice/ 8:02rx
Pam G 7:36rx/ 4:37rx
Dana d 10:11rx/ 5:43rx
Pete D 4mu/ 6:22rx
Rich A 5:16rx/ 6:38 rx+ 30#
Mark stipa 7:40rx/ 6:42rx
Joe M Practice/ 6:42 (14#)** First MU
Bryan S 10:39rx/ 7:38rx
Cherie 3:50pu band/ 8:50 (10#,35 burpees)
Tim H 30pu/ 2:43 50wb
Jessie S 30pu/ 6:15rx
Carl 7mu (first)/ 5:37 (18#)
Masters
AMRAP in 8
5 pull ups
5 wb (10#)
5 burpees
Anne B 4+1 (mf band) **First TTB!
Terry J 6
Keith 6:50rx pr!/ 5:10rx
Joe T 5:28rx pr!/ 6:28 rx
Remer 5:12 rx pr!/ 4:48 rx
Danielle 5:19 kip swings/ 5:39rx
Caitlyn 5:04 30pu/ 8:05 rx
Julia D 6:15 30pu/ 7:58 rx
Chris S 2:54 20 pu/ 6:28 rx
Ben T 10mins bmu pactice/ 7:48 (50cals bike)
Manisha 10mins bmu practice/ 7:46 rx
6:30/7:30p
Tori C 14JMU(low bar) 7:19 10#wb/25cal air bike
Sean S 10mins BMU practice 6:40 Rx
Erika :)
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