TEST DAY - RECORD RESULTS
"Nate"
AMRAP in 20 Minutes:
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (53/70#)
CLICK HERE to compare to 1.8.24
Quote:
"He who has a why to live for can bear almost any how." – Friedrich Nietzsche
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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.
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
6 comments:
9:30
Cate 6rx
AImee 13+2rx
Evan 5+1 53#
Jackie 11+12 strict pull up 2 mats
Mary 8+3 jrmu 44# PR!
Nick 13+6 jbmu box hspu russian
Dana H 11+1rx
6am
Colette 20 super scaled
Kristen 14+1 RR/SB/Lunge 55
Julia 11+5 RRx5 35
Alex 8+2 JMU
Brian 15+1 JMU
Subhan 10+2 JMU 53
Masters
AMRAP in 20
4 Ring Row
4 HSPU/DB Press or Push up
8 KBS
Kathy 13 15# press 18 KB
Lee 12+8 2 AB 26#
Richard 13 26 # push up
Lisa 26# push up
Deb 12+8 18# DB Press
nooner
Sydney 11+ 6 2 AB 35# Ring kip swing
Shannon 7+11 JMU
Keith 12 RX
Pam 12 JMU
Meredith 13+2 JMU 1 ab/ 1 plate
Trevor 12+5 JMU 1 AB 55#
Rich A 13+8 rx
Kevin H 12 rx
Gina 11+2 2 AB trans/ 44# PR!
Ana C 8 rx
Grace H 12+2 rx
Katri :) I had fun!
Geoff 14+10 Bench dip / stink bug 53#
Matty bo 9 JMU 2 AB
4:30
Jeff P 15+2 rx PR
Mike Mit 9+7 bar MU 53# 3 AB
Karen M 11+4 3 AB/trans 44#
Josh Mc 10 53#
Matt P11+5 rx
Grayson 11 35# pike Hspu trans
Matt D 14+6 JMU 55#
Kay Bay 12 3 aB/45# trans
5:30
Jamie 14 jrmu
Erini 8+8 h2r 44# 2 mats
Seth 11+2 transitions kneeling box hspu
Danielle C 9+5 h2r 2 mats 44#
Tori 7+4 jbmu 3 mats attempts russian swings
Jess 8+6 jbmu 3 mats
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