For time:
1-2-3-4-5-6-7-8-9-10
Chest to Bar Pull-ups
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/275#)
Quote:
Hard work compounds like interest, and the earlier you do it, the more time you have for the benefits to pay off.
Sam Altman
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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
5 comments:
6 am
Mike s 16:16 175# banded C2b
Kate C 17:31 155 banded C2B
Subhan 8:16 165#
Meg d 13:53 115
Kristi 15:41 93# banded PU
Brian 11:15 235
Elizabeth 15:21 RX
9:30
Pam 15:51 banded kip C2B
BO 15:26 BANDED KIP C2B
MARY 17:13 RR DOUBLE C2 CALS
JACKIE 14:34 1-7 C2B 8-10 RR 165
EM G 14:50 BANDED KIP C2B 130#
DANA 11:35 RX
ERINI 9:36 115# BANDED STRICT
4:30
Ben 12:27 225#, GHD
Kyle 10:15RX
Olan 12:40 225#
Laura 14:01 135#, pu
Freaky G. 11:30 hang power cleans 95#
Nat Dentist 19:57 125#, some RR
Taylor 11:33RX
Lenny 10:25 185#
Karen 12:54 155#
Jeff 9:14RX
Donna 10:30 155#, pu
Erin 11:28RX
McHugh 17:50 215#, RR
Mike Mit 12:40 185#
Marissa 11:35RX
Randy 13:36 245#
Mark S. 11:10 185#, strict chin ups
Meg O. 11:30RX
Shannon 13:37 145#, banded pu
Roberto 11:01 225#
Yex 12:57 1-3 C2B, 4-10 pu
Joe S. 13:10 245#
Aimee 8:47 rx
5:30
Seth 13:05 kip swings
Samson (:
Gia 13:20 145# pull-ups (C2B attempts)
Alex 14:28 125# banded pull-ups
Johnathan 14:25 RX
Greg 18:58 RX
Danielle 12:21 145# pull-ups (butterfly!!!)
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