TEST DAY - RECORD RESULTS
For time:
30 Ring Muscle Ups
Timed 1 Mile Run
Quote:
“When you suffer in life – be vigilant. Life is trying to teach a lesson.” ~ Invajy
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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:
6am
Mark 5:28 JMU 8:48
Mike 6:40 JMU 9:31
9:30am
Larissa 7:06 30 trans, 15 banded dips / 6:23
Shannon 11:59 trans, 13 banded dips / 9:03
Mary H. 9:00 banded trans
Evan 24 in 20 mins / 9:17
Dana H. 14:46 RX 10:11
Ben 15:00 of work hip to rings / 4:50 800m
Jackie 5:13 trans / 9:41 800m 2k c2
Dan C. 15:04 RX /9:02
Aimee 12:46 RX
Cate 12:32 RX
12pm
Dave 8:00 mins of work / 7:07
Pam 8:53 30 trans, 15 negatives / 6:57
Kevin 7:48 RX / 7:37
4:30
Jeff 4:23 rx 7:40
Remer 5:50 rx 6:33
Alex TU 5:51 rx 800 5:51
Erika 6:26 low transition 10:00
Matty Boh 4:11 Russian dips 8:42
Freaky (8:16 mile)
5:30
Vi 4:30 transition 11:00
Baez 10:15 rx 10:08
Lil D 5:22 Russian dip 9:35
Bhargav 3:50 transition 9:30
Steph 3:34 box dips + snake 10:53
Jorge 3:15 transitions 11:56
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