For time:
50 Calorie Row
10 Deadlifts (205/315#)
25 GHD Sit-ups
10 Deadlifts (205/315#)
50 Calorie Row
Quote:
"You are never too old to set another goal or to dream a new dream."
- Les Brown
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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
11 comments:
Todd 13:24 205
Lucas 11:00 255
Manisha 14:20 165
Nikki 10:47 185 50vup
Jason 8:45 225 Abm
Colleen 10:39 155 10ghd/25abm
Matt d 10:46 185
Justin c 8:19 Rx
Meg o 14:58 25dip for DL /50abm
Laura a 10:16 185
Jazmin 13:32 135/rom ghd
Kat b 15:18 135
Mark c 10:47 225
Sam b 13:07 Rx
Anna c 14:33 165
930
Steph v 13:37 rx
Lauren 16:21 rx
Jess a 15:44 (185)
Jackie h 10:44 (135, t2p)
Barb z 14:05 (113, ab)
Mary h 13:20 (165)
5:15a
Ellie H 12:57 185#
Ben M 13:33 185#
Mark Sp 12:16 225#
Sean S 11:56 Rx
Kevin B 9:18 225#
Susan A 14:31 165#/15 GHD+10 situps
Theresa L 13:31 165#
Jamie Sp 10:56 Rx
Laura S 14:38 155 Sumo
Jeremy D 14:20 Sumo
Villanova
Cate 11:37 (155, ab)
Bri 10:33 (93, ab)
Matt 9:50 rx
Tyler 10:05 (245)
Frank 13:30 rx - (straps)
Heather 10:59 (145, ab)
Megan 9:30 (30 cal, 35, ab)
Johnathan 10:36 (215)
Cardon 12:42 (65,ab)
Cate 12:44 rx
Jenna 11:56 rx
Aimee 10:37 rx
4:30
Remer 14:02 rx
Kyle 10:56 295#
Jerry 11:19 205#
Holly 11:05 155# ROM GHD
Patricia 10:44 115# ROM GHD
MaK 11:24 185#
John Mc 11:55 240# abmat
5:30
Keith B 10:28 rx
Donna G 10:52 115# ambit
Jill A 11:30 Rx
Anna L 10:07 rx
Tori E 13:02 135# (1/2 GHD)
Possum!! 9:44 Rx
Cal 11:10 rx
Alex Tu 11:19 175#
12:15pm
Jonathan t 9:25rx
Josh m 10:08 275
Rich a 8:59rx
Meredith 13:54rx
Matt t 10:41 205
Joe m 12:06 195
Pete d 11:44 275
Julia m 13:46 30cal/75sumo/26rkbs
Cherie 14:51 35abm/150
Nikki w 12:42 sumo / strict t2b
Pam g 10:29rx
Joelle 13:30 145
Alan 8:28 (115# from 10", box SU, 25 cal bike)
Michael Roth 11:10 (255#)
Jaimie O 13:49 (135#, 5 GHD / 20 SU)
Esra 13:23 Rx
Marissa 12:25 (175#)
Alex 15:14 (160#)
Missy 16:00 (155# for 5x)
Greg 13:55 (205#)
Dave 13:52 (255#)
530 BAC
Noel 10:39 (225)
Joe S 11:17 rx
Andrew M 8:07 rx
Jen C 10:26(175, ab)
JP 10:18 rx
Randy 9:27 (225, t2b)
Jeff P 7:42 rx
Braden 11:52 rx
Rob P 13:31 (275/225, ab)
Matt B 11:55 rx
Alona 12:03 (185)
Gia 12:46 (125)
Liz H 13:26 (125, ab)
Mark P 9:03 (275, ab)
Alex Th 10:38 (155, ab)
Jess M 13:03 (125)
Tom H 10:36 (245, ab)
Sarah J 13:24 (175, ab)
Raj 10:35 ab
Karen M 11:? (185, ab)
Mike M 11:42 (185, ab)
Kate S 12:30 (155, ab)
Shawna 11:34 (155, ab)
Lucille 14:20 (130, ab)
Trini 11:10 (75, ab)
Farrah 14:53 (80, ab)
Christine D =]
6:30
Adam R 13:30 275
Adam S 10:51 205
Julius 15:40 145 ab
Michael C 10:15 205
Stephanie C 14:14 145
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