4 Rounds for time of:
9 Chest to Bar Pull-ups
15 Power Cleans (95/135#)
21 Air Squats
400 Meter Run
Quote:
"Success usually comes to those who are too busy to be looking for it."
- Henry David Thoreau
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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
8 comments:
5:15/6a
Colin 21:52 125#
Jeremy D 21:53 Rx
Mark Sp 23:51 Rx
Jamie Sp 17:24 Rx
Erin M 17:22 Pullups/85#
Yex 24:24 Pullups/75#
Mike C 24:19 105#
Mike S 27:54 95#/Strict Pullups
Christine R 27:03 75#/Pullups
Holly F 25:57 70#
Theresa L 24:57 Sit Ups
Danielle G 21:56 Pullups
Dan B (Drop In) 21:58 95#
Anthony D 25:50 95#/Band Pullups
Mike P 24:15 Rx
Colleen 20:03 800m Bike erg/1/2CTB+1/2Pullups
Meg O 21:13 Rx
Sam B 19:34 Pullups
Mike R 21:39rx
Mike M 26:05,115
Ro 25:38, RR,55,row 500m
Webb 24:30 RR,95
Karen 22:54 BC2B, 75
Jenn-a: 25:38 rx
JIll-a: 23:19 rx
Sam: 26:36 (125# pu)
Roberto: 25:00 rx
Mak: 22:17 (pu)
Matt: 27:21 (pu)
Karen: 26:22 (75# pu)
Tunde: 24:17 (3 rds, 75# pu)
Donna: 23:44 (80# pu)
Mike: 26:23 (85# pu)
Larissa: 23:58 (55# pu)
5:30
Randy 18:22 5 strict pu
Andrew M. 16:43 rx
Joe S. 17:46 rx
Erin M. 20:32 75#, 2 min assbike
Laura A. 23:09 strict pu
Siva 28:11 band/55#
Samson 20:38 105#
Steph V. 24:06 rr, box squats, 83#, 200m runner
Brittany 27:19 pu/75#
Bhargav 27:19 65#/6 pu
Jeff H. 27:45 pu
Shawna 25:55 3 rds/rr/85#
Cherie 28: 35 band/40#/300 m
Jen C. 19:37 800m bike, c2ba
Tom 18:36 rx
Micah 21:42 rx
Cory 21:58 heel plate squats
6:30
Josh Mc. 21:02 rx
Anvesh 30:00 55#/band
Todd 22:30 rx
Gia 26:27 75#/pu
Liz 20:00 3rds/pu/55#/200m run
Jess S. 23:03 75#/pu
Dan M. 26:46 105#
Amanda 22:48 85#/ 2rds pu, 2 rds rr (1st Pull Ups!!)
Chak 25:04 95#
Subhan 26:50 rx
Braden 19:50 rx
Josh S. 25:41 rx
Steph M. 25:41 75#
Yazmin 31:04 45#/band
Rekha 30:57 35#/jumping PU/ 300 m
Ari 29:27 115#/pua
Sarah J. 28:24 65#/band
1215
Leonard 22:23 sc
Hillel =)
Suzanne 24:08 (75, pu)
Tim h 17:21 (3 rds, 95, 5pu, 1k bike)
Carl b 20:36 rx
Dana h 25:47 (500m row, rom)
Natalie 23:42 rx
Rich a 22:06 rx
Pete d 25:17 rx
Jessie 22:35 (65/75, rr)
Remer 20:06 rx
Masters (3 rds/ pu)
Mom 20:10 (35, band)
Dad 19:24 (63, band)
Sydney 16:52 (63, band, 200m)
Ina 19:09 (6 pu, 53)
Jill h 14:05 (200m run, 65)
Rowers...(500m)
Terry 20:02 (53)
Barb z 21:34 (53, band)
Barb c 20:38 (35)
Dianne 22:09 (45, band)
Anne 18:14 (bike, 50, band)
7am
Laura S 20:02 50# 10 reps/pullups
Kevin B 21:22 115#
Anna C 20:35 rr/65#/200m walk
Joe C 25:11 1kc2bike/115#
Gian 20:56 500m row/115#
930
Aimee 22:12 row 500m
Jackie H 25:16 rr/85#
Delaney 21:26 rr/DL/400m ski
Marissa A 26:10
Barb B 22:13 200m run/40#/arch hollow swing
Laura St 21:23 hpc 45#/200m run
Jess A 23:24 50#/rr/1kc2bike
Jess M 21:39 55#/strict pullup/.6milebike
Julie R 26:49 65#/pullup
22:27 RX
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