21-15-9 Reps of:
Deadlift (155/225#)
Overhead Squat (95/135#)
Quote:
“You may have a fresh start any moment you choose, for this thing that we call ‘failure’ is not the falling down, but the staying down.”
—Mary Pickford
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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
7 comments:
6am
Justin c 8:08 rx
Theresa 10:36 (85)
Laura s 7:24 (105/55)
Johnny 7:20 (135/85)
Kevin n 13:00 (75/45)
Kevin b 8:25 (175/115)
Ellie 11:38 (73)
Angelo 8:43 rx
Danielle g 8:51(85)
Mike San 13:32 (165/95)
Jeremy =)
Liz 8:27 (125/55)
Mark sp 10:33 (165/105)
Manisha 12:59 (65)
Megan w 11:13 (103/35)
Matt d 8:01 (155/35)
Anna c 7:16 (125/15)
Kevin l 13:54 (165/45)
Nikki 8:07 rx
Neil do 10:04 (215/115)
Raj 10:49 (85)
Kate c 11:22 (125/65)
Connie v 8:14 155/35
Jackie h 6:16 155/50
Jess a 11:27 155/33
1215
Sam b 7:06 (225/95)
Lauren d 7:27 (55/35)
John mc 10:32 (225/75)
Tim h 10:58 (225/75 rom )
Dave n 12:05 (185/115)
Pete d 12:20 rx
Alona 9:28 (155/85)
Rich a 9:35 rx
Carl b 8:57 (225/88)
Tori 9:20 (120/65)
Jp 10:17 rx
Matt t 14:07 (185/95, 16 ohs first rd)
Kevin t 10:45 (185/95)
Pam g 12:10 rx
Cherie 9:51 (103/53+33)
Suzanne 9:55 (75/55)
Masters
21-15-9
Row
Deadlifts
Front squat
Terry 11:26 (73/45)
Dad 11:34 (135/45)
Mom 12:54 (63/15)
Barb z 15:04 (95/45)
Ina 12:55 (85/45)
Russell 15:03 (135/75)
Anne b 12:17 (83/33)
5:30
Dan M. 9:47 (185/75)
Caitlyn B. 10:15 (135/65)
Donna 12:02 (135/65)
Kyle G. 14:08 (225/80-75)
Flounder 7:30 (135/75 ROM)
Shawna 12:32 (135/55)
Sam F. ?? (115/45)
Rob P. 15:45 (195/75)
Lea 8:55 (145/65)
Brian Z. 7:50 (185/75)
Laura A. 11:23 RX
6:30
Matt B. 10:13 (225/105)
Matt E. 10:44 (225/95)
Erik 8:56 (185/75)
Andrew M. 5:57 RX
Phani 10:42 (165/45)
Chak 10:33 (145/45)
Anvesh 12:13 (145/55)
Mark P. 7:41 (185/85)
Sean S. 11:03 (225/115)
Mariana 10:43 (135/70)
Josh S. 8:43 (185/95)
Ashley M. 8:49 (135/70 ROM)
Dani A. 8:01 (125/65)
Madhu 9:58 (65/35 ROM)
Dudes After Dark
Alex Bro. 9:51 (115 DL, 35 OS rom)
Missy 10:13 (115 DL, 35 OS rom)
Esra 11:02 (70 OS)
Neil 11:44 (225 DL, 115 OS)
Greg 12:20 (145 DL, 35 OS to 20")
Mike Roth 12:20 (185 DL, 105 OS)
Brian St 9:21 (225 DL, 115 OS)
Mark Chua 9:16 185 DL, 85 OS)
May 10:16 (115 trap DL, 85 FS)
Jason: 8:22 (225-115)
Jenna: 10:45 (155-85)
Sim: 7:06 (135-15box)
Julia M: 8:09 (85-55)
Josh: 11:06 rx
Olan: 10:42 (225-95)
Alex: 8:15 (125-55)
Jen C: 8:51 rx
Remer: 8:50 rx
AMM: 12:47 rx
Foucher: 10:55 (155-75)
Emily E: 8:58 (125-50)
Noel: 12:36 (225-95)
Denise: 6:03 (105-55)
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