Athlete of the Month - Renee

ATHLETE of the MONTH Renee Wisniski 

What CF KOP loves and admires about Renee... Renee is a quick study and has been an even quicker addition to our CF family over the past year. She's wicked smart and sharp witted. Having her in class is an absolute joy, she is kind and welcoming to other members, shows interest in their lives and is very easy to get along with. Get to know our girl a little better by checking out what she had to say below. 

Age: 47 and getting younger every day. 

Home Town: Long Island, NY 

Goals for 2022, Crossfit or otherwise? Finish Grad School without ending up in prison or rehab. Oh and a dang chest to bar pullup. 

What do you love at CF KOP? As cliche as it sounds it really is a wonderful community! There is an amazing blend of abilities, age groups and attitudes that really make every class a unique experience! 

 Do you have a favorite coach/es? Nope - I genuinely have taken something from each of them that has either improved my technique or skill or time so they are all my favorites! 

Favorite wod, skill or lift? I love me some Murph and a good Squat Clean 

Least favorite wod, skill or lift? Rowing. It is Effin. Mind. Numbing. 

Top 3 favorite bands or songs? Give me a sad soul with a guitar singing about heartbreak and I'm in.

What's your favorite cheat meal? Fried Chicken and Frozen Mike and Ike's. Any candy, frozen. Trust me on this.

W.O.D. 11.1.21

Five - 3 Minute AMRAPS:

3 Chest to Bar Pull-ups

6 Burpees

9 Thrusters (75/115#)

Rest 1:00 

Quote:

"In the middle of a difficulty lies opportunity." 

- Albert Einstein

THANK YOU!

THE FINAL CLEANING AND MOLD REMEDIATION HAS BEEN COMPLETE! 

Thank you to everyone who contributed to support the gym since the pandemic. As you all know 2020 was a super trying time for the gym; then we entered 2021 and our coaching staff was rebuilt. We were excited for the fall, solidified a fall new schedule, added classes and coaches and then the gym flooded in early September. With the help from the amazing community and Dad, we have been working tirelessly behind the scenes to get the gym back to where it was. The front lobby was completely painted and a new floor installed along with new lights. We replaced all the ruined wall balls, sandbags, barbells, dumbbells, bumper plates, bands, sweeper, carpet, printer, security system and every piece of cardio equipment has been serviced and is looking better than ever before. We even added some ski ergs and a new bike to the fleet too. InBody has also been repaired and will be back SOON. The mold remediation has been completed in the gym, lobby and basement.

AS A THANK YOU TO ALL OF OUR MEMBERS, we are offering a 'Bring a Friend for Free' week from November 8th to the 13th. Even if you stepped away from CrossFit KoP for a bit too, you are welcome and can also attend for a FREE week and see how you like our renovations, community and new coaches too!

Current Members will receive a FREE InBody scan when the machine is back up and running. 

...and we will be having a BONFIRE  and party on 11/6 - 7PM at the Lyons Den 555 w Beidler Rd. 

Hope to see you all there!

W.O.D. 10.31.21

CARDIO- SUNDAY

1.5 Mile Run

150 Burpees

1.5 Mile Run 

*with a weighted vest

Quote: 

 “If you want to conquer the anxiety of life, live in the moment, live in the breath.”

 –Amit Ray

W.O.D. 10.30.21

WOLVERINE 

 6 Rounds for time of: 

 10 Clean and Jerks 135#/95# 

 20 Pull-ups 

 100 Sit-ups 

 1 Lyons Loop Run (approx 600M) 

 or the... 

 THE WOLVERINE CUB: 

 4 Rounds for time of: 

 10 Clean and Jerks 95#/65# 

 20 Pull-ups 

 50 Sit-ups 

 400M Run

or...

GRAB A PARTNER and complete the work together!

Community Notes:

Join us TODAY for our Annual Halloween Bash and house workout the WOLVERINE at 9 AM! 

Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. FESTIVITIES will begin at 9:00 AM. Wear your costume to the WOD! 

After the "Wolverine" stay for some socialization, a little party, bring a treat to share!

Kids "Halloween WOD" to follow at 10 AM!

 Quote:

"We make up horrors to help us cope with the real ones." 

-Stephen King

W.O.D. 10.29.21

AMRAP in 18 Minutes:

1 Rope Climb (20ft)

5 Strict Pull-ups

10 Push-ups

12/15 Calories Ski

Community Notes:

Join us tomorrow, Saturday the 30th for our Annual Halloween Bash and house workout the WOLVERINE at 9 AM! 

Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. FESTIVITIES will begin at 9:00 AM. Wear your costume to the WOD! 

After the "Wolverine" stay for some socialization, a little party, bring a treat to share!

Kids "Halloween WOD" to follow at 10 AM!

Quote: 

 “Your mind will answer most questions if you learn to relax and wait for the answer.” 

–William Burroughs

W.O.D. 10.28.21

4 Rounds for time of:

25 Calorie Row

25 Wallballs (14/20# to 9/10ft)

50 ft Handstand Walk

Quote: 

“Tension is who you think you should be. Relaxation is who you are.” 

–Chinese Proverb

W.O.D. 10.27.21

  TEST DAY RECORD RESULTS

THE OTHER CROSSFIT TOTAL

1 RM Clean

1 RM Bench Press

1 RM Overhead squat

(Clean is from the ground, power or squat)

Take as many reps or sets to get to your max on all three lifts, they must be done in the order listed. 

CLICK HERE to compare to 1.12.21 

CLICK HEREto compare to 4.28.21 

CLICK HERE to compae to 7.21.21

Quote:

Quote: “I’ve decided to be happy because it is good for my health.”

 –Voltaire

W.O.D. 10.26.21

Max Double Unders in one set...

then

For time:

50 Double Unders

25 Pistols

40 Double Unders

20 Pistols

30 Double Unders

15 Pistols

20 Double Unders

10 Pistols

10 Double Unders

5 Pistols

Quote: 

“The quality, not the longevity, of one’s life is what is important.”

 – Martin Luther King, Jr.

W.O.D. 10.25.21

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven"

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135#)

7 Knees to elbows

7 Deadlifts (165/245#)

7 Burpees

7 Kettlebell swings (53/70#)

7 Pull-ups

CLICK HERE (to compare to 2.20.19)
CLICK HERE (to compare to 5.23.19)

CLICK HERE (to compare to 8.27.19) 

CLICK HERE (to compare to 11.22.19) 

 Quote: 

“Success is a process, a quality of mind and way of being, an outgoing affirmation of life.” 

– Alex Noble

W.O.D. 10.24.21

CARDIO SUNDAY- 9 AM!

Every 4 Minutes for 40 Minutes:

10/15 Calories Assault Bike

30 Air Squats

10/15 Calories Row

Quote: 

“Everyone has the ability to increase resilience to stress. It requires hard work and dedication, but over time, you can equip yourself to handle whatever life throws your way without adverse effects to your health. Training your brain to manage stress won’t just affect the quality of your life, but perhaps even the length of it.” 

– Amy Morin

W.O.D. 10.23.21

AMRAP in 10:

10 Deadlifts (155/225#)

10 Ring Dips

REST 5:00 

AMRAP in 10:

10 Thrusters (75/115#)

10 Pull-ups

Quote: 

“I believe in individuality, that everybody is special, and it’s up to them to find that quality and let it live.” – Grace Jones

W.O.D. 10.22.21

LIFT-MOVE-WORK

On a 20 Minute Clock:

0:00 - 4:00:

1 RM Clean

*Rest 2:00*

6:00 -10:00:

AMRAP in 4:

Bar Muscle-ups

*Rest 2:00*

12:00-20:00

AMRAP in 8:

30 Double Unders

8 Single-Arm DB Push Press (Left) 35/50#)

8 Single-Arm DB Push Press (Right 35/50#)

8 Lateral DB Burpees

Quote: 

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.” 

– Steve Jobs

W.O.D. 10.21.21

6 Rounds for time of:

5 Sandbag Cleans (100/150#)

10 Dumbbell Front Rack Lunges (35/50#)

12/15 Calories Air Bike

Quote: 

“The quality of your life is determined by the quality of your relationships. The quality of your business is no different.”

 – Harvey Mackay

W.O.D. 10.20.21

TEST DAY- RECORD RESULTS

"NATE"

AMRAP in 20 Minutes:

2 Ring Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (53/70#)

CLICK HERE to compare to 1.7.21

CLICK HERE to compare to 4.23.21

CLICK HERE to compare to 7.23.21

Quote: 

“Excellence is the unlimited ability to improve the quality of what you have to offer.” 

– Rick Pitino

W.O.D. 10.19.21

TEST DAY- RECORD RESULTS

10 RM Overhead Squat 

CLICK HERE to compare to 1.25.21

CLICK HERE to compare to 4.19.21

CLICK HERE to compare to 7.26.21

Cash out:

Complete 40 Overhead Squats at 50% of your 10 RM.

Every minute on the minute including the first minute complete 10 Toes to Bar. 

Record total time.

Quote: 

“Quality is not an act, it is a habit.” – Aristotle

W.O.D. 10.18.21

For Time: 

20 Pulls on the Rower 

15 Wall Balls (14/20# to 9/10 ft) 

**Row until you accumulate 2000/1600m**

Quote: 

 It is not the strongest or the most intelligent who will survive but those who can best manage change. 

- Leon C. Megginson

W.O.D. 10.17.21

Cardio Sunday 9 AM at the Lyons Den!

(555 w. Beidler Rd, King of Prussia)

All for time:

21-15-9 

42 Dumbbell Snatch (35/50#)

21 Burpee Box Jumps (20/24")

30 Dumbbell Snatch 

15 Burpee Box Jumps

18 Dumbbell Snatch 

9 Burpee Box Jumps

directly into...

500 Meter Run 

21 Burpees

500 Meter Run 

15 Burpees

500 Meter Run 

9 Burpees

Quote: 

The weak fall, but the strong will remain and never go under. 

- Anne Frank

W.O.D. 10.16.21

ALL CLASSES TODAY (7 am and 9 am) ARE AT THE LYONS DEN

(555 W. Beidler Rd, King of Prussia PA)

For Time with a Partner: 

200 Box Step-ups (20/24”) 

150 KB Swings (53/70#) 

- Partner holds KB in front rack position while other partner works on step-ups. 

- Partner seated L Hold (on floor, boxes, rings) or Low Plank while other partner works on KB swings.

Quote: 

“Solidarity is not discovered by reflection but created.” 

-Richard M. Rorty

W.O.D. 10.15.21

Front Squat 

3-3-3-3-3

Cash out:

3 Rounds for time of:

15 Thrusters (65/95#)

15 Chest to Bar Pull-ups

Community Notes:

All weekend classes (Saturday 7 AM/9 AM and Sunday 9 AM Cardio) will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia PA.

Quote: 

Fear is a part of life. It's a warning mechanism. That's all. It tells you when there's danger around. Its job is to help you survive. Not cripple you into being unable to do it. 

- Jim Butcher

W.O.D. 10.14.21

For time:

5 Rope Climbs 15 ft

Run 400 Meters

4 Rope Climbs 20 ft

Run 400 Meters

3 Rope Climbs 15 ft

Run 400 Meters 

2 Rope Climbs 20ft

Run 400 Meters

1 Legless Rope Climb (15 ft-Ladies / 20ft Gentlemen)

Run 400 Meters

Quote: 

"Great is the art of beginning, but greater is the art of ending." 

- Henry Wadsworth Longfellow

W.O.D. 10.13.21

Push Jerk 

3-3-2-2-1-1-1

Cash out:

5 Rounds for time of:

5 Push Jerks (80% of 1 RM)

10 Burpees

Quote: 

“Solidarity is not an act of charity, but mutual aid between forces fighting for the same objective.” 

-Samora Machel

W.O.D. 10.12.21

5 Rounds for time of:

15 Calories Ski Erg

500 Meter Row

Every 3 Minutes complete 50 Double Unders.

Time Cap 20:00

Cash out:

For time or skill:

50 GHD Sit-ups

50 Ft. Handstand Walk

35 GHD Sit-ups

35 Ft. Handstand Walk

25 GHD Sit-ups

25 Ft. Handstand Walk

Quote: 

"Remember no matter how fast you run, you can't be the winner if you don't finish." 

- Israelmore Ayivor

W.O.D. 10.11.21

TEST DAY - RECORD RESULTS

"Diane"

21-15-9 

Deadlifts (155/225#)

Handstand Push-ups

Cash out:

For time:

1000 Meter Row

CLICK HERE to compare to 1.27.21 

CLICK HERE to compare to 4.8.21

CLICK HERE to compare to 7.14.21

Quote: 

“There is no stability without solidarity and no solidarity without stability.” 

-Jose Manuel Barroso

W.O.D. 10.10.21

9 AM SUNDAY CARDIO

(classes at the main gym 200 DeKalb St.)

4 x 4:30 Rounds For Reps: 

800m Run 

In remaining time complete as many Double Unders as possible 

Rest 1:30 between Rounds

Quote:

 “Nothing in the universe can stop you from letting go and starting over.” 

—Guy Finley

W.O.D. 10.9.21

ALL CLASSES TODAY AT THE LYONS DEN -7 AM AND 9 AM

555W. BEIDLER RD, KOP

 Every 5:00 for 4 Rounds:

Farmers Carry around the Lyons Den (25/35#)

AMRAP:

10 Dumbbell Deficit Push-ups

10 Dumbbell Front Squats (25/35#)

Quote:

“Do not judge me by my success, judge me by how many times I fell down and got back up again.”

 – Nelson Mandela

W.O.D. 10.8.21

 Squat Snatch

1-1-1-1-1-1-1

Cash out:

AMRAP in 7 Minutes:

9/12 Calories Air Bike (or C2)

6 Squat Snatch @60% of 1 RM

2 Bar Muscle Ups

Community Notes:

All classes TOMORROW (7 AM and 9 AM) will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. 

Quote:

"If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward." – Martin Luther King Jr

November 6th - Dudes and Dames Games

 

Support CrossFit KOP and compete or share this exciting event, we are returning to hosting local CrossFit competitions! 

The Dudes & Dames, a male/female partner competition, will take place Saturday, November 6th at CrossFit KOP in Bridgeport and will feature four divisions RX, scaled, masters 40-50 and masters 50-60. We are ecstatic to put on this test of fitness and bring the community together and would love if all would come join us. 

The day will consist of four scored events for all and culminate in a finals workout for the top four teams in each division to crown the fittest.

We will be joined by some awesome sponsors for the day including Lifting Culture, P-3 Nutrition, The Precision Performance Physical Therapy working on athletes , Restore Hyper Wellness Plymouth meeting & United Mettle! 

Also crowd favorite Ryan Samson will be on hand to document the day! Don’t miss out get your partner and signup…

https://competitioncorner.net/events/5706

W.O.D. 10.7.21

 

CrossFit King of Prussia is hosting HELEN MEETS GRACE--> a fundraiser for Barbells for Boobs

Helen Meets Grace – a partner workout. 

Each team gets one pull up bar, 1 kettlebell and one barbell. 

Team completes Helen, (3 Rounds of 400 M Run, 21 Kettlebell Swings (35/53#), 12 Pull-ups) then completes Grace (30 Clean and Jerks (95/153#) afterwards. Partners can tag in and out at any time, but both athletes must complete the 400 meter runs in Helen. Score is the total time it takes the team to complete both workouts. 

Come with a partner or get matched up that day. We can accommodate for all levels and abilities, non members and drop ins are welcome. $25 donation appreciated.

Community Notes:

This is EXCITING! The founder Zionna and her team from Barbells for Boobs will be visiting ALL day TODAY. They have chosen CrossFit KoP as part of their Northeast tour, we are honored to welcome them!!! They will be talking about their cause and non-profit organization  and "coaching" the WOD "Helen meets Grace in all classes.

Saturday 10/9, 7:00 AM and 9:00 AM classes will be at the Lyons Den, 555 w. Beidler Rd, KoP.

Sunday10/10, 9:00 AM Cardio will be back at the main gym with Coach Danielle. 

Quote:

“I can be changed by what happens to me. But I refuse to be reduced by it.” – Maya Angelou

DEKA STRONG

Our friends at Urban Fit are HOSTING A DEKA STRONG EVENT 10/16 AT 8AM!! It's open to anyone

They are donating a portion of the proceeds of this event to CrossFit King Of Prussia for our recovery efforts after the damage of Hurricane Ida!

DEKA is a decathlon of functional fitness exercises from the creators of Spartan Race that allow you to assess your personal fitness and get a bit competitive without the obstacles of a Spartan Race. DEKAFIT

#DEKASTRONG events consist of 10 Zones which can be modified for all fitness levels:

ZONE 1: 30 Alternating Weighted Lunges (55/33LB)

ZONE 2: 500m Row

ZONE 3: 20 Box Jump Over/Step Overs (24IN)

ZONE 4: 25 Med Ball Sit Up Throws (20/14LB)

ZONE 5: 500m Ski Erg

ZONE 6: 100m Farmer's Carry (60LB/40LB)

ZONE 7: 25 Cal Air Bike

ZONE 8: 20 Dead Ball Wall Overs (60LB/40LB)

ZONE 9: 100m Tank Push/Pull (Level 3/2 resistance)

ZONE 10: 20 Weighted Burpees (44LB/22LB)

This event is open to all interested athletes (Urban Fit Members and Non-Members) with exercises and modifications for all levels of fitness to compete! DEKA participants with unmodified zones will have their finishing times entered into the global leaderboard so you can see how well you rank against others in your age group worldwide. All participants will receive a Finisher shirt and medal!

For more information including how to register, click here: https://t.e2ma.net/.../884560f68192652f77b979ff51ee2ce5

W.O.D. 10.6.21

On a 25-minute clock, 5 rounds of: 

 Row for 50 seconds, rest 10 seconds 

Row for 40 seconds, rest 20 seconds 

Row for 30 seconds, rest 30 seconds 

Row for 20 seconds, rest 40 seconds 

Row for 10 seconds, rest 50 seconds

(record total meters rowed)

Community Notes:

This is EXCITING! The founder Zionna and her team from Barbells for Boobs will be visiting ALL day tomorrow, Thursday 10/7. They have chosen CrossFit KoP as part of their Northeast tour, we are honored to welcome them!!! They will be talking about their cause and non-profit organization  and "coaching" the WOD "Helen meets Grace in all classes tomorrow. 

Saturday, 7 AM and 9 AM classes will be at the Lyons Den, 555 w. Beidler Rd, KoP.

Sunday 9 AM Cardio will be back at the main gym with Coach Danielle. 

Quote: 

“Be willing to be a beginner every single morning.” 

—Meister Eckhart

W.O.D. 10.5.21

TEST DAY - RECORD RESULTS 

5 RM Back Squat  

Cash out:

3 Rounds for max reps of:

1 Minute of Double Unders

1 Minute of Back Squats @40% of 5 RM 

CLICK HERE to compare to 1.15.21

CLICK HERE to compare to 4.6.21 

CLICK HERE to compare to 7.7.21

Quote:

“We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come.” —Joseph Campbell

W.O.D. 10.4.21

 4 Rounds for time of:

24 Burpees

21 Wallballs (14/20# to 9/10 ft)

18 Alternating Dumbbell Snatch (35/50#)

15 Calories - Ski Erg

12 Handstand Push-ups

Quote:

“A journey of a thousand miles begins with a single step.” —Lao Tzu

W.O.D. 10.3.21

 For time:

800 Meter run 

40 Burpees Box Jump Overs (20/24")

600 Meter Run 

30 Burpee Box Jump Overs (20/24")

400 Meter Run 

20 Burpee Box Jump Overs (20/24")

Wear a weight vest (14/20#), rest 5 minutes between rounds

Quote: 

“Change, like healing, takes time.” ― Veronica Roth

W.O.D. 10.2.21

For time:

10-8-6-4-2

Ring Muscle Up

Cluster (105/155#)

*25 ft Handstand Walk after each set including the sets of 2

Quote: 

 “Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” – Steve Maraboli

Athlete of the Month - Geoff Young

Geoff--- and his pull-up bar!

 Age 

I turned 50 this year

Home town

  Haddon Township, NJ

Did you ever play any sports?

  Not really.  I became a lot more active in my 40s, and I was 45 when I started CrossFit.

Hobbies

  Right now I'm doing a lot of 3D printer tinkering, and my summer project was building a custom printer from scratch.  Other than that, does bourbon count?

Goals for 2021/2022

  Between the pandemic and turning 50, my main fitness goal these days is to just keep showing up.  I hit what will probably be my lifetime fitness peak about 3 weeks before we all went on lockdown during a CrossFit Total day at my old box (895# :)  When we were all on Zoom together in those first few months it was easier to mentally write off the loss of progress, but as time wore on it got harder and even a little darker.  I hit reset, though, and now have my post-50 PR tracker, and figure if I keep showing up I can keep hitting new (post-50) PRs.

What do you love about CF KOP?

  I'm extremely grateful that CF KOP has continued to support me over Zoom, even now that it's pretty much just me each day.  I'm not sure I would have kept up with fitness on my own, and to still be part of a community and get active coaching adds an accountability that I wouldn't otherwise have, and without which I probably would have left it all behind months ago.  I'm really looking forward to being at CF KOP again in person one day so I can get to know more than the 5 or 6 people I actually met face to face :)

Do you have a favorite Coach?

  That's like asking if I have a favorite child :). Oh, wait...

Favorite WOD/Skill or Lift?

  I'm very lower-body heavy with my strength, so when back squats or deadlifts show up in a WOD I get excited.  There was an 8 week strength cycle where we did 20RM back squat every Friday and I don't think I've ever looked forward to a WOD more than those.

Least Favorite WOD/skill or Lift?

  Burpees and snatch, without a doubt.  

If you could create your own dream WOD, what would it be?

  At my old box the coach programmed 20 back squats - 4000m row - 20 back squats for time (Rx 225#) and that one is probably my favorite WOD ever.  It was also one I went back to and re-tested on my own over the next year in open gym just so I could keep upping my PR.  Unfortunately, I don't have a rower at home, so if the coaches at CF KOP decide to work that one in I'll be stuck with DU practice as usual.