400 Meter Run
15 Hang Power Clean and Jerks (75/115#)
Quote:
Our greatest glory is not in never falling, but in rising every time we fall.
— Confucius
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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 BLOG ARCHIVE
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2018
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July
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- W.O.D. 8.1.18
- W.O.D. 7.31.18
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- W.O.D. 7.26.18
- Ellie Hamel
- W.O.D. 7.25.18
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- Shawna Pini
- W.O.D. 7.23.18
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- Mike Santivasci
- W.O.D. 7.20.18
- Dana Dilullo
- W.O.D. 7.19.18
- Steve Zipf
- W.O.D. 7.18.18
- W.O.D. 7.17.18
- King and Queen Heats
- Tim Hennessey
- W.O.D. 7.16.18
- W.O.D. 7.15.18
- W.O.D. 7.14.18
- W.O.D. 7.13.18
- Tonight's Endurance Class
- King and Queen Challenges
- Pam Gulotta
- W.O.D. 7.12.18
- Dan Faby
- Members of the Decade
- W.O.D. 7.11.18
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- W.O.D. 7.2.18
- July Athlete of the Month: Anna Chrulkiewicz
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CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
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
8 comments:
515
Brian s 9:56 row
Mike Sa 21:35 75
John m 22:12 85
Ellie h 21:49 Rx
Ben m 22:58 95
Theresa l 19:19 Rx
Jeremy 20:45 Rx
Kevin b 21:23 Rx
600
Jason l 19:46 4R/95
Manisha 23:18 65
Angelo 15:48 Rx
Rich a 17:22 Rx
Jb 21:51 65/4R
700
Jazmin 21:05 200m/55
Colleen 23:34 Rx (first Rx!)
Kevin l 23:14 95
Matt d 19:59 64
Neil Du 19:33rx
Nikki m 15:50rx
Caitlyn o 24:50 65
Ryan m 23:32 Rx
Edwin :)
Laura s 21:49 55
Anna c 22:22 65/200m
Ajay 20:46 75
Alex l 20:22 75
930
Evie 19:14 rx
Mary h 17:18 (200m, 55#)
Patricia 20:43 (45, 400m got 3, 200m for 2rd)
Jackie 17:25 (6 rds, 200m, 10 clean and jerks, 55)
Julie r 19:28 (65)
Ina 20:09 (15#db, one arm)
12:15
Matt.t 18:50 75
Joe c 20:17 95
Joe m 23:20 100
Julia m 18:59 33/200m
Steph c 22:40 55
Pete d 23:59 100
Sam b 20:38 Rx
Kevin h 20:02 95
330
Edwin l 17:30 (dl 115)
Jenna 22:42 rx
Steph v 16:30 (200m/ 63)
Mike r 18:21 rx
manny 25:27 (75)
John t 25:23 (95)
Donna g 18:52 (60, 2min bike)
Holly f 23:41 (55)
Jonathan 23:00 (75)
430
Therese w 23:57 (55, 4 rds, 200m)
Josh mc 18:27 rx
Micah 21:29 rx
Mike m 23:40 (75)
Jilla 19:54 rx
Olan 23:27 rx
Mark c 20:59 (75)
530
Randy 19:17 (95)
Jess m 20:25 (65)
Sarmad 21:47 (75)
Chip 20:45 (200m run)
Karen m 23:04 (30 db)
Rob c 22:00 (75)
Rob p 22:40 (95/75)
Dung 25:06 (55)
Adam r 22:17 (95)
Matt b 22:55 (95)
Noel 21:09 (105)
Shawna 21:15 (55, 4 rds)
6:30
Mansoor 27:34 65
Michael C 21:57 75
Jeff P 16:14 Rx
Greg A 23:19 95
John W 22:24 115
Andrew M 18:02 Rx
Caitlin 23:47 65
Jen C 17:27 Rx
Danielle 18:50 Rx
Alicia-Marie Moore 19:24 (-15c+j) 55 welcome back!!!!
Cheri 26:26 73
Abby 23:07 40
Alan 16:07 (15 cal ski, 15# DB)
Dave 21:03 (95#)
Esra 29:28 Rx
Nancy 23:20 (53#)
Dan 19:12 (95#)
Michael Roth 17:50 (100#)
Johnny 21:30 (85#)
Greg 23:50 (85#)
Neil AFter Dark 20:22 Rx
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