Strict Press
10 HEAVY singles
then....
"Jackie"
1000 Meter Row
50 Thrusters (45#)
30 Pull-ups
Quote:
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
– Thomas A. Edison
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November
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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:
6 AM
Megs 75 10:39 rx
Sam 185 6:35 rx
Elizabeth 103 8:27 rx
Kate C 95 11:11 rx
Subhan 135 9:16 rx
Julia 80 11:43 rx
9:30
Dana H 115 9:50 rx
Jackie H 105 9:51 (pp 45#)
Mary H 85 PR 10:19 PP 45$ RR
Gordy 115 9:29 rx
Evan 115 10:39 15# DB 10 pullups
Noon
Hannah 105 7:49 rx pr board!!
Ryan S 115 7:42 rx
Olan 145 10:18 rx
Max 125 10:29 rx
Jess 75 5:59 rx
Geoff 110 9:30 run
4:30
Kristen 90 12:01 band
Jeff P 165 PR 6:19 Rx
Alex Tu 127.5 10.16 rx
Erin 85 8:05 rx
Laura S 70 13:40 rom
Will 105 11:46 band
Remer (shoulder rehab) 8:06 rx
Sean 185 5:43rx board!
Danielle 90 9:01rx
5:30
Joe s 155 7:53 RX
Randy 115 8:50 Rx
Gia 85 10:32 RX
Leah 60 14:05 RX
Danielle C 75 11:30 RX
Keith 125 ;)
Kristi 45 9:49 15# RR
Baez 145 7:54 RX
6:30
seth 170 12:40 RR
Freaky G 75 9:49 RX
Steph 70 12:49 RX
Aime 92.4 8:53 rx
Rich A 185 5:58 rx
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