TEST DAY - RECORD RESULTS
'Amanda'
9-7-5 reps of:
Ring Muscle Ups
Squat Snatches (95/135#)
CLICK HERE to read about who Amanda was...
Quote:
“Don’t be afraid to give up the good to go for the great.”
-John D. Rockefeller
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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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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:
9:30
ABO 7:56 MUT 70
Jill 6:46 MUT 60 PS
Em g 8:16 MUT 70
Rachel 8:30 Kip swing 65
Kristen 7:58 35 MUT
Jackie 8:23 hips to rings 80
Dana 16:38 9-7-3MU
noon
Spring Break G 8:52 80 hips 2
Pam 8:54 85 H2R
Laura 6:49 JMUT 45
Rich 8:41 rx
Matty boh 7:34 95 h2R
Masters 9-7-5 Pullup Power snatch
Lisa 6:10 25 RR
Lee 5:46 35 banded PU
Regina 5:19 RR 25
Terry 4:09 PU 45
5:30
Seth 10:12 95# 20 cal ski
Gia 8:03 35# trans and kip swings
Matt 8:24 85# trans and kip
Kamilah 10:21 55# trans and kip
Alex Brat 7:37 45# trans and kip (10-8-6)
Baez 13:50 rx
Danielle C 11:14 55# trans and kip
Taylor 12:28 rx
4:30
Remer 8:26 rx
Alex tu 8:32 5-4-3 RMU 65
Keith 13:48 rx
jeff 5:22 rx
Donna 8:34 75 MUT
Erin 13:24 rx
Meg o 10:58 BMU
6:30
Ben 9-7-5-3-1 8:52 h2r, spu,125# push press
Leah 9:50 5# transitions
Missy 10:15 55# trans and kip swing practice
Greg 11:38 RX
Jessie 10:13 65# transtions
6:00am
Erini 9:00 MUT 45
Julia 10:25 MUT
Kate 8:46 MUT 85
Colette 7:54 StrictPU+H2R
Elizabeth 8:03 5-4-3H2R
Mark 9:29 JMU
Subhan 11:17 3MUA/115
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