TEST DAY- RECORD RESULTS
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Quote:
"When you live for a strong purpose, then hard work isn’t an option. It’s a necessity."
- Steve Pavlina
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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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*Results are typical!
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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:
9:30
Mary H. 19:19,50/50/100/100,incline pu
Jackie H. 18:29,50/50/100/100
Anna C. 16:20,50/50/100/100,band pu,snake
Donna G. 17:54,60/60/100/100, snake pushup PR!
Ashley M. 21:50,35 pu+15rr/100 snake push-up/100/100
12:15 EXP
Pete D. 18:50 Rx
Subhan K. 19:30 Rx
Noel S. 18:28 60/60
Jessie S. 19:44 65/65;band,snake
Nicole R. 20:35 50/50/80/80,band,snake
Meredith H. 19:44 50/50, band
Matt T. 20:05 50 pushups
Villanova
Matt 19:35 rx
Tyler 22:47 rx
Casey =)
Lauren 23:58 (rr, inc)
Heather 21:06 (rr,inc/ sn)
Annette 25:30 (rr, inc/ sn)
Andrea 26:13 (1/2 pu, 1/2 rr, box)
4:30pm
erin m 19:15rx
roberto 20:33 rx
AMM 11:54 25reps Push & pull
Josh M 18:59rx
Mike M 21:30 OMSC
Andrew M 14:09rx
Eva 19:35 75RR/75Inc/75situps
Keith 17:09 50reps push/pull
Karen M 20:02 50pull 7 incpush
Reggie 19:50 50 pull & push
5:30pm
Erinn J 26:12 91pull/knees
rebecca k 25:55 RR/85reps inc
Sam F 24:04Rx
Alexxx 21:53 sn
Bhargov 26:00 RR/75inc/75sit
trini 24:45 RR/inc/80sit
jen c 23:36 inc
630
Natalie 22:31 rx
Jeff h 25:12 (80s, rom)
Caitlyn 18:51 (70 pull/ 60 push)
Liz 22:59 (60 pu/ rr, 60 sn)
Gia 21:27 (60 pu, 60 sn push up)
Mike mc 23:34 (rr/inc)
Matt e 24:34 (60 pull/ push)
Rekha 22:00 (rr/inc)
Erika 21:48 (60 pull, sn)
Sam 21:14 (85 push ups)
730
Brian s 19:34 rx
Mae 20:36 (75 rr, band push up)
Missy 20:11 (rr/inc)
515am
Jeremy 14:28 Rx
Jamie S 22:18 (75 pull-ups)
Christine R 24:09 (60pullups/snake)
Jess M 19:06 scaled
Manisha 17:59 (70/70/100/100) inc.pushups
Mike S 27:49 (50 strict banded pull-ups, inc;. pushups)
Laura Smith 17:50 (60 reps all, banded pull-ups, elev.pushups, tuck hollow)
Susan A 22:40 (50pullups, 60pushups/100/100)
Kevin B 14:06 (60 pull/60push/100/100)
King 19:03 Rx
Mark S 25:07 RRows
6am
George W 17:20 Rx (PR!)
Matt D 24:14 Rx
Chip 23:49 (60pullups, 40 RRows)
Mike P 23:45 (60 pull-ups)
7am
Tom G 20:14 (60/60/100/100 band)
Shawn Wh. 18:17 (60/60/100/100band)
Larissa 19:15 (60/60/100/100)
Ellie (Villanova) 26:00 band/knees
Annie (Villanova) 22:44 rr/knee pushups
Lucas 17:57 60/60/100/100
Emily G 20:38 (60/60/ring rows)
Alex B 26:58 band
Nikki 22:43 Rx
Joe C 29:06 Rx
Rich A 13:12 50/50/100/100
JP 14:12 scaled (10x10 sets)
Alona 26:40 (50 butterfly attempts, 50 strict floss/100/100)
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