Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
*Record max load for each lift
Quote:
“When you’ve got something to prove, there’s nothing greater than a challenge.”
– Terry Bradshaw
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Aimee Lyons
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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
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:
6am
Rahmon 125/135/135*practice
Caleb 120/95*mechanics/105*practice
King 140/145/145
Erika 80/105/105
Julia 85/105/115 *stayed light due to back
Kate C 105/125/135 PR!
Sean F 195/245/255
Hannah 105/145/150 PR!
Mike S 100/115/105
Laura S 70/75/75
Subhan 140/155/175
9:30
Tamalyn 80/110/105
Emma C 115/130/145
Shawn W 145/165/155
Jill H 85/105/105
Jackie h 105/135/135
Steph C 76/85/90
Rich A 193 PR!/230/225
Em G 80/85/95
105/110/115
Noonie
Aimee 90/130/135
Carl 145/195/185
Sammy Bo 195/205/225
Jess S 75/90/95
Caitlyn 75/105/115
Leah 55/65/75
Remer 140/175/175
Meredith 95 PR!/110/110
Cate K 120/130/135
Jessie 75/95/100
7a Zoom
Anna C 67.6/85/80
Jaya =)
Cherie 6SP @ 20#DB/8PP @ 20#DB/10PJ @20#DB
Manisha 80/90/85
Dana H 110/135/135
Masters
Gordy 105/130/140
Jason 125/165/170
Byrnsie 145/155/145
Kathy 65/55/55
Lisa 45/60/55
Terry 73/85/75 (3 @ 80)
4:30
Ryan S 105/155/155
Mark S 155/195/195
Keith 155/185/205
Marissa 95/135/145
Denise C 80/100/95
Natalie D 95/135/130
Mikey Z 195/235/185
Matt E 145/175/165
5:30
Emma 80/90/95
Joe 145/175/175
Alex Th 75/100/110
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