Bench Press
5-5-5-5-5
Weighted Pull-up
1-1-1-1-1
Quote:
“Life is about being and becoming, not having and getting.”
– Stephanie Seabrook Hedgepath
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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
4 comments:
Julia Back squat practice, #15
Subhan 165, #20
Mike 105, #5
Mark 185,#45
Tori 90, Banded
Jess 100, Banded
Brian 235,#45
9:30
Barbara 60#, 5x7 ring rows
Erini 95#, 25#
Mary 100#, bicep curls3x10
Noon
Lauren 85, 15#
Pam 120,40#
Rich 210
Liam 150, 5x7 ring row
Shannon 120, 5x5 banded
Kalyn 145,25#
Baez 205, 55#
4:30
Jeff 235 102
Rakshit 165 35
Danielle 115 PR 16.5
Alex Tu 195 PR 70 strict
Trevor 175
Erika 105
Danielle C 105 Dl
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