10 Rounds for time of:
5 Deadlifts (205/315#)
100 Meter Run
Quote:
'The greatest discovery of all time is that a person can change his future by merely changing his attitude'
-Oprah Winfrey
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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.
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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:
6am
Colette 10:28 rx
Mike S 13:09 145#
Julia 11:26 175#
Missy 13:48 125#
Aimee 12:08 rx
Cate 13:05 (3 reps @ 205#)
Mary H 13:16 135#
Jakie H 14:47 rx
Evan Z 16:15 225#
Francisco :)
Shannon 14:33 175#
Erini 11:13 145#
Emma 15:29 105#
Jill H 12:05 185#
Liz 13:14 115#
nooner
Dana D 11:39 155#
Pam G 10:32 rx
Freaky G 13:00 185#
Taylor 13:20 rx
Edwin 11:35 145#
Rich A 12:03 rx
The Nat 14:42 rx
Geoff 10:57 (285#)
Kevin H 12:32 rx
4:30
Lauren 8:39 trap bar 135
Megan 9:31 195
Ben 13:32 225
Erin 10:03 rx
Samson 11:17 225
Donna 12:06 175
Laura 12:02 135
Megs 11:12 145 1/2 C2
Karen 14:2- 165
Dan 13:32 rx
Lenny 12:51 245
Erika 14:32 115
Yex 14:10 185
Baez 16:23 rx
Danielle 12:49 155
Gia 12:26 145
Matty BOH 13:20 245
Gio 13:00 125
Emma 15:14 155
ABO 14:30 rx
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