TEST DAY - RECORD RESULTS
"Elizabeth"
21-15-9
Squat Cleans (95/135#)
Ring Dips
Cash out:
Strict Chest to Bar
5-5-5-5-5
Quote:
“It is amazing what you can accomplish if you do not care who gets the credit.”
― Harry S. Truman
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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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
7 comments:
6am
Colette 6:47 Box Dips
Mark S 7:18 105# Box Dips
Julia 11:20 BD
King 9:Something 105# Rings w/Box Dips
Mike S 13:10 85# Rings w/box + box dips
Kristi 9:54 60# BD
9:30
Aimee 9:00 RX
Care 10:03 65
Granny 16:47 55#
Rich a 6:09 RX PR
Mary G 8:46 20# DB box dips
Jill h 10:42 65 6-4-2 dips
Liz 9:39 40 box dip
Jackie H 10:40 75# banded
Em g 7:50 negatives 80
Erini 11:40 75# 12-9-6 dips
nooner
the Nat 12:38 7-5-4 dips/ some jump
Kevin H 7:35 RX
Pete D :( ouchie
Dana H 9:18 pr rx!
Evan 12:03 (21-15 reps 95#)
masters
Mom 10:24 23# box ring dips
Terry 10:24 45#/band x3
Ina 12:52 45/ band
Lisa 12:20 35# box / ring
Lee 11:33 45#/ box/ring
Alan 12:01 35#/ski
4:30
Jeff 5:38 rx PR!
Olan 11:02 105#
Edwin 7:48 65# BD
Donna 11:07 85# BD
Freaky G 10:08 Rings w/box
Alex Yu 11:00 85#
John McHugh 7:47 95# BD
Ryan S 10:00 115#
Roberto 7:04 115# BD
Dana D 11:26 Tricep pull down x 2
Mike Mitt 10:38 95#
Karen Mas :)
Erika 11:09 55# BD
Remer 8:35 rx
5:30
Seth 6:50 125# BD Power Clean
Leah 10:39 55# ring w/box
Mak 9:13 (15-9-6 ring dips)
Kamilah 8:53 55# BD
Baez 10:59 RX
Danille C 7:49 55# BD
6:30
Greg 11:09RX
Leo 10:26 65#, Box Dips
Gianna 8:30 53#, Box Dips
Steph C 8:18 55#, Assisted Ring Box Dip
Max 11:13 105# Power Clean
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