For Load:
Front Squat
7-7-7-7
Cash Out:
TEST DAY
For Time, With a 10:00 Cap:
30 Bar Muscle Ups
-or-
30 Chest to Bar Pullups
-or-
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CrossFit Level 1 Seminar December 13th and 14th at CrossFit King of Prussia
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Aimee Lyons
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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
3 comments:
6am
Larissa 85# 1:38 pull ups
Subhan 205# 3:57 c2b
Ethan 200# 10:00 15 bmu/10 pull ups
Jess 115#
Tori 95#
Brian 225# 8:05 15 bmu
Tucker 215# 10:00 7bmu
Shannon 185# 1:33 c2b
Julia 145# 10:00 13 bmu
Erika B 105# 3:40 banded pull ups
Erika 55# 5:36 banded pull up
Emma 105# 10:00 bmu practice
Alex 225# 8:05 28 bmu (rip)
Rachel 145# 6:10 banded pull up some kipping
Mitch 210# 7:38 c2b
9:30
Mary 95 10 banded in 10 mins
Jackie 165 14 BMU in 10 mins
Lee 75 6:00 (JBMU)
Teresa 80 JBMU practice
nooner
Edwin 225 PR Aimee-assisted BMU
Jerry 165 safety squat 17" box 7:00 weighted pullup
Dave h 210 (didn't get time)
Matt P 155 5:15 BMU rx
Erini 135 6 BMU rx
Pam 175 9:49 BMU rx
Geoff 255 2:41 30 pullups
Masters
Mae 95 1:50 RR
Terry 90 2:19 pull-ups
Ali 115 3:19 pullup band
Kathy 65 2:42 RR
Brenda 8# DB 2:20 RR
Deb 50 2:45 RR
Lisa 68 3:00 RR
Richard 68:00 2:40 RR
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