4 Rounds for time:
400 Meter Run
30 Kettlebell Swings (35/53#)
30 Ab-Mat Sit-ups
Quote:
"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."
- Buddha
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Aimee Lyons
crossfitkop@gmail.com
973.885.8728
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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
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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
10 comments:
515
Jamie S 16:17 Rx
Laura Smith 17:24 (hollow hold/ Russian)
Mark s 19:34 Rx
Ellie H 19:58 Rx (1/2ghd per round)
Manisha 20:53 Rx
Ben M 21:02 Rx
6am
Roberto Cres. 20:46 Rx
Yexenia N 19:46 500 row
Sam B 16:40 Rx
Kevin B 17:01 Rx
Dana D 16:18 Rx
7am
Mike P 18:24 Rx
Nikki 15:15 Rx
Natalie D 16:39 Rx
Neil D 20:55 Rx
Webb E 22:35 (44#)
Alex B 22:52 Rx
9:30
Kevin H. 17:03,15 kbs
Jackie H. 20:55 Rx
Shawn W. 24:33 Rx
Donna G. 18:55 Rx
Noel S. 24:02,25 cal ass bike
Anna C. 21:28,20 cal ass bike
Lucas S. 19:52 Rx
12:15 EXP
Keith B. 22:36 Rx
Subhan K. 18:11 Rx
Pete D. 19:58 Rx
Matt T. 18:34 44#
Sean S. 17:25 Rx
Nicole R. 21:06 200m
Cherie C. 20:04. 200m
Rich A. 17:48 Rx
Villanova
Matt 16:02 rx
Tyler 18:56 rx
Mike M 16:59 (44)
Heather 17:34 rx
Melina 19:58 (26)
Bridget 18:35 (200m, 25#)
Ashley M 19:57 rx
Jenna 17:32 rx
Donna 18:43 rx *
4:30p
randy 18.53 rx
jess a 23.19 row
karen m :) row
mike m 22.58 35
regi 21.29 rx
remember 17.04 rx
andrea 19.?? 25
olan 22.51 rx
tunde 24.50 25
jill h 19.45 rx
manny 19.30 35
5:30p
bhargav 20.00 25
merna 23.15 200m/18r
sam f 17.12 44
alexx 17.47 rx (alex did all of her reps unbroken....aaaaand got her first chest to bars after class!!)
kyle g 23.53 rx (2rnd on airruner)
dan sam 19.04 rx
micah 16.52 rx
cory 16.06 rx
alona 17.06rx
arin m 17.27 rx
raj 23.15 rx
630
Mike c 20:08 rx
josh Mc 18:05 rx
Marissa 18:45 rx
Gia 21:00 rx
Liz 19:20 (3 rds)
Kim 20:47 (25)
Eva 22:40 (20#)
Matt e 22:41 rx
Mike mc 21:10 (35#)
Karen s 21:34 (25#)
Caitlyn b 19:17 rx
Chak 21:56 (45#)
Erik 25:32 (45)
Rekha 22:28 (20#, 200m)
730
Missy 21:14 rx
Ellie 17:30 (25#)
Gordy 19:59, 44#
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