4 Rounds for time of:
21 GHD Hip Extensions
14 Deadlifts (155/225#)
7 Ring Muscle Ups
Quote:
“We generate fears while we sit. We overcome them by action.”
– Dr. Henry Link
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
5 comments:
6am, 7am
Theresa 16:13 (trans)
Kevin B 15:34 185
King 18:15 scaled
Mike S 18:44 145, trans/dips
Todd W 15:22 205/pullups
Ellie 19:20 C2B/155
Jafet 17:00 Rx
Austin K 22:03 scaled (165)
Sean S 21:14 jmu
Josh P 17:05 185 scale
Jamie S 16:33 (pulp/pushup scale)
Manisha 20:47 Rmu att/band
Colleen 19:58 135, trans
Delilah 15:35 scaled 65#
Cass 16:10 115, scaled
Nikki 17:58 emu, 155#
Joe C 24:#5, 185, 5mu/round
Alex B 18:38 125/105
Joelle 18:13, 135/trans
Lauren H 18:45 trans
Mark Chua 18:27, 185
830
Cate 14:57 rx
Aimee 15:15 rx
Andrew c 12:52 rx
930
Lucas 20:10 (4 mu, 195)
Kevin h 13:38 (185 bar mu, Superman)
Farrah 17:58 (85, trans, Superman)
12:15pm
Pete d 15:40 (14/7/3 reps 185) FIRST RING MU!!
Pam g 12:52 7 strict pu
Nicole n 14:37 (105, rr)
Cal 17:10 pu
Susan 12:54 (105, Superman, trans)
Bridget 16:04 (115, trans)
Keith b 20:45 3 rmu
Jonathan T 22:00 (jmu)
Masters
10min amrap
10 hip ext
10 dl
10 rr
Dianne 3+2 (95)
Mom 3+26 (63)
Dad 4+20 (115)
Ina 4+10 (83)
Villanova
Matt 13:14 trans
Ashley 14:14 (dips/ trans)
Bri 13:36 (85, pu/ dip)
Andrea 13:40 (85, pu/ dip)
Subhan 13:50 (95, pu/ trans)
Mike d 15:45 (pu/ dip, 95)
Heather 12:18 (103, dip/ pu)
430
Karen M 15:00 (75, pu band)
Jenna 18:17 (185, 3mu)
Lea 14:37 (trans)
Josh Mc 18:48 rx
Alex Tu 15:56 (abmat, 135)
Manny 17:30 (sm/swings,135)
Julie R 11:35 trans
Remer 19:53 rx
Dana D 15:17 (115, ab sit ups, trans/ dips)
Mike M 16:30 (155, jmu)
630
Kim 13:14 (73, fl, push up/ rr)
Alison 11:34 (trans)
Caitlyn 15:03 (125, trans)
Mariana 15:12 (135, tans/ dip)
Erik 15:55 (205, trans)
Chak 15:46 (185, trans/ dips)
Greg H 14:03 (185, trans ish)
730
Dave M 21:34 (125, trans/ dip)
Noel 22:14 (175, 7/7/5/att mu, superman)
Amanda 14:45 (83, par/ rr)
Erika 17:50 (105, trans)
Phani 21:03 (trans/ dip, 185)
Mike Ro 20:59 (mua, 185)
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