Sumo-Deadlift
5-5-5-5-5
Cash Out:
For time 24-18-12 reps of:
Kettlebell Swings (53/70#)
Box Jump Overs (24/30#)
Quote:
We must let go of the life we have planned, so as to accept the one that is waiting for us.
- Joseph Campbell
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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
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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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
9 comments:
6am
Larissa 145 5:09 35# RKBS (back pain)
Brian 275 5:38 20”
Alex 405 8min Rx
Brennan 215 7:33 55#/ 24”
Kevin 245 8:30 (2 BJO reps into the set of 12 after missing the box)
Subhan 275 7:35 20”
9:30
Mary 155 7:36 (44/24")
Gordy 225 trap bar
Jackie 215 7:17 (53/20")
Leah 175 5:26 (44 russian/20)
Pablo 195. 5:38 (53 russian/ 24)
Masters
Barb 90 7:00 18#rus/2-25#plates
Kathy 90 7:12 26#rus/13" step
Deb 60 7:12 18#rus/10kilo plate
Teresa 85 7:40 26#/20"
Jordan 145 6:47 44#/20"
nooner
Gent 245/ 7:57 53/30"
Sarah B 155 / 6:42 45/17"russian
Erini 225 trap bar/ 7:44 35/24"
Pam 245 trap bar/ 4:43 step over
Chloe 205 5:25 rx
Edwin 195 PR 5:15 70 24" step over
Shannon 235 PR/ 4:42 rx
Geoff 235 4:47 53/ stepover
Abby 130 PR 5:53 35/17"
Jen 85 PR / 6:38 35/ 17" russian
Ben 4:40 rx
Aimee 215 6:18 20"
Cate 195 7:20 rx
3:30
John 240 8:30 20” step overs
Matt B 315 7:22 24”
6:30
Dan 415 7:02 Rx
Josh 175 8:35 44# half US+ half RUS/ 24”
Ulises 265 6:54 53#
Steph 200 7:51 44#/ 20”
Anthony 160 8:35 44#/ 24” step overs
4:30 & 5:30
Mike M 255# 6:51(53#/24" SU)
Karen M 225# 6:54 (44#/20" SU)
Mae 3x10 70# 1 Arm KBDL 6:05 (13" SU/26# 1AKBS)
Adrian 331# 7:12 Rx
Karolina :) 6:31 (26#/20")
Camila 160# 6:33 (26#/20" SU)
FreakyG 235# 5:47 Rx
Nat 215# 6:18 Rx
Seth 345# 6:43 (20" SU)
Tucker 275# 6:35 (44#/24" SU)
Rakshit 308# 9:40 Rx
Lindsey 175# 6:41 (45#/20")
Christina 155# 8:34 (35# RKBS/17" SU)
Chet 305# 10:33 Rx
Karen K 133# 6:05 (35# RKBS/20" SU)
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