For Time:
1600 Meter Run
50 Deadlifts (at Bodyweight)
50 Deadlifts (at Bodyweight)
50 GHD Sit-ups
50 Hip Extensions
Quote:
Gratitude is thankfulness expressed in action.
-William George Jordan
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
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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
6 comments:
Julia 18:06 85#/sit-ups/glute bridges
Larissa 16:03 85#/RX/DB Glute bridges
Tracy 17:24 95#/DB sit-ups/glute bridges/
Alex 16:17 185#/1/2 GHD, 1/2 Sit-ups/Glute bridges
Brennan 19:05 95#/sit-ups/Glute bridges
Subhan 20:22 165#/RX/RX
Jackie 17:48 (3200M c2)
Meredith 18:15 (135#/3200M C2)
Ethan 20:17 (185#/Partial ROM GHD)
Aimee 19:05 rx
nooner
Matty Bo 18:46 205# 1/2 GHD/ 1/2 ABMAT 1/2 HE 1/2 GM
Keith 16:55 GM 95# 3200 C2 bike / abmat
Shannon 18:38 rx
Leah 18:20 85# abmat/GM
Pam 17:49 rx
Edwin 16:14 sit up- abmat/ GM
Nick 15:45 145#/ ABMAT/GM
Eric 19:24 a few GM
Freaky 18:45 RX
Rich A 17:37 rx
masters
3200 M C2 Bike
Then...
2 rds
20 DL
20 GHD
20 Hip Ext/ GM 15#
Terry 17:20 105#
Richard 19:30 95#
4:30
Matt D 15:15 (165#)
Alicia 1st Class!! 17:00 (800M Run/30/30 Ab Mat/30 Banded GM)
Kristen 19:00 (125#/25 Hip Ext)
Yormen 19:00 (185#/ROM GHD)
Dana D 20:04 RX
Grace 18:24 RX
5:30
Sai 25:26 (75#/Ab Mat/GMs)
Sravanh 22:40 (99#/Ab Mat/GMs)
Danielle G 21:12 RX
Steve 18:46 RX
Adrian 16:21 RX
Karolina 22:55 (110#)
Danielle C 20:14 (c/2/GM/125#)
Seth 20:38 (301#/c2)
Rakshit 20:44 RX
Tori 20:20 (155#)
Jess 21:08 (155#)
Sravanh 22:40
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