TEST DAY - RECORD RESULTS
1 RM Clean and Jerk
then....
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
Quote:
The man who has confidence in himself gains the confidence of others.
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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
4 comments:
Aimee 150 6:50 rx
Dana H 167 7:29 rx
nooner
Taylor 225 8:32 rx
Sean F 310 board PR!
Dana D 130 DNF
Pam G 165 7:19 rx
The Natalie 150 8:00 rx
Geoff 185 PR!! 8:34 2x su
6 am
Hannah 198 8:56 drag rope
Julia 165 7:46 rx
Subhan 185 6:52 rx
Elizabeth 160 6:25 rx
Kate C 155 7:42 rx
Colette 185 6:54 rx
Mark 205 7:10 rx
Mike S 115 12:40 rx
Greg A 215 9:09 rx
Mak 135 9:06 rx
9:30
Em G 120 PR 8:43 rx
Erini 85 6:05 singles
Jackie 155 pr 9:12 rx pr
Missy 95 pr 9:01 dubs practice
Jill H 95 8:43 singles
ABO 127.5 pr 10:34 25-20-15-10-10 double under
Masters
40-30-20-10 reps Annie
Gordy :) 6:32
Kathy 35 7:17 SU
Evan 155 PR! 7:28 SU
Mom 23.5 7:05 SU
Lee 70 PR! 7:18 SU
Lisa 35 8:05 SU
Ina 65 11:15 RX Annie
Remer 215 6:59 rx
Joe S 205 7:33 rx
John Mc 155 12:04 :)
Kyle 205 6:30 1/2 du
Lenny 155 10:50 1/2 du
Jeff P 305 PR 6:18 pr rx!
Erin M 140 PR! 6:44 rx
Olan 205 10:24 rx
Alex Tu 205 PR! 7:51 rx
Freaky G 135 8:00 rx
Kamilah 130 9:38 rx
Edwin 125 9:41 SU
Laura S 95 6:45 SU/tuck hollow
Roberto 185 8:08 rx
Mike Mit 175 10:25 su
Jerry 215 9:45
5:30
Seth 175 10:14 singles
Alex bratcher 75 9:30 half jump rope reps
Matt 10:12 singles
Gia 110 8:53 singles
Baez 265 10:40 Rx
Danielle c 100 9:37 singles
Samson 185 6:40 rx
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