5 Rounds for time of:
200 Meter Run
15 Deadlifts (185/275#)
20 GHD Sit-ups
Quote:
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” ~ Albert Einstein
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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.
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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
5 comments:
9:30
Colette 13:35 c2 500 sit ups
AImee 17:00 155 ski 200m
Cate 19:30 155 c2 500
Jill 18:30 4 rnds 1/2 sit ups 1/2 ghd
Jackie 21:06 c2 500 (2 rnds ab mat sit ups)
Larissa 17:21 115 15 ghd
Dan :)
Shannon 18:56 15 ghd
Mary 20:47 135 c2 5001/2 sit ups 1/2 ghd
6am
Jess 14:20 105 ab mat
Tori 13:59 106 ab mat
masters
Terry 23:12 115#
Mae 24:42 125
noon
Geoff 15:12 225/185 ab mat
Pam 14:03 155#
Taylor 19:40 225/ ambit some good mornings
Sara drop in 15;05 rx
Kristin drop in 14:50 155 10 ab mat/10 ghd
Dana H 20:58 rx
Chris drop in 19:20 225
Kevin H 15:06 ab mat 225
4:30pm
Jeff 15:02 RC
Baez 17:30 4Rds
Lenny 18:48 185#
Joe S. 19:12 sc
Rocco 16:40 155# sit-ups
Freaky 18:30 RX
Leah19:36 125# sit-ups
Remer 21:14 RX
5:30pm
Gia 20:22 135# sit-ups
Glad is 20:25 4rds
Kristen 16:29 115# 10 GHD
Newcomer 20:29 RX
Alex Tu 19:43 500m C2 225#
Seth 19:13 500m C2
Vi 19:15 115# sit-ups
6:30pm
Steph C 18:50 125#, 10 GHD
6am
Jess 14:20 105 ab
Tori 13:59 105 ab
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