TEST DAY- RECORD RESULTS
"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (65/95#)
Quote:
“Slow, steady progress is better than daily excuses.”
-Robin Sharma
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Aimee Lyons
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King of Prussia, Bridgeport
the greater Philadelphia area
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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
3 comments:
6am
Brian S. 14:43 1000m C2 Bike
Mike S. 20:39 53#
Missy 20:50 300m, 35#
9:30am
Santiago 13:28 RX
Jackie 17:05 1000m C2Bike 75#
Mary 17:38 1000m C2Bike 45#
Jill H. 20:33 50#
12pm
Shannon 17:32 RX
Dana D. 16:12 35# FS
Pam 14:31 55#
Rich 21:43 RX
Jamie 16:38 RX
Pete 18:03 ROM
Remer 13:05 RX
4:30
Meg O 14:37 rx
Jeff 12:57 rx
Mark 16:22 rx
Samson 15:50 rx
Erin 13:43 rx
Tony sc
Annette 16:13 sc
Karen 17:06 65 c2
May 17:52 35 c2
Freaky 16:35 1kc2
Leah 18:37 rom
Olan 22:30 75
Panos :)
Cate 17 500 row
Greg 15:58 rx
Danielle 15:08 rx
Mitter 17:10 55# 200 FS
5:30
Scientist 20:10 400 m row
Rebecca 19:29 c2
Rachel 18:19 rx
Erini 15:55 55
Jessie 19:50 FS 65 250 trueform.
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