Kit was home for a visit this weekend with some fellow Marines, Victor, Robert and Greg; thanks for the visit to CrossFit KoP!

W.O.D. 8.17.09
Three rounds of:
30 Glute-ham sit-ups
25 Back extensions

Additional Strength:
Deadlift 5-5-5-5

*In every WOD going forward I will be adding a strength component, it is your choice to decide how you feel prior to or after the WOD and whether you will complete that component of the class. It is not required and will not be replaced for the Class WOD, but it is a supplement that can be performed before or after the class to increase strength and athleticism.

Nutrition:

A few recipes from Evan's Kitchen, our favorite Nutrition Guru!

Don't forget, the No Sugar/Paleo challenge which will start September 1st, details will follow shortly. Evan and I will present our CrossFit KoP Sugar rules and regulations for the challenge...so stay posted.

Quote:

"The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."

-Thomas Edison

Deadlift

Results:

Curtin 245

Miranda 200

Nikki 175

Jon ?

Lisa 220

Aimee 220

Nicole 175

Shawn 245

Jen S. 175

Charlie 245

Jeff ?

Steph 205

Kelly 145

Nick 185

Chris S. 315

Brian 185

Trisha 115

Cindy 195

Liz 125

Granny 175

Level 2 WOD:

This WOD was gotten from CrossFit Hampton Roads: It was the lovely Nicole Gordon's Birthday WOD. I had the honor of competing next to Nicole at the Regional Qualifier, getting to know her better at the Level 2 Certification in Montclair and cheering her on in Aromas....I figured no better way than to honor her accomplishments than to celebrate with her birthday WOD.

Entire WOD for time:
3 rounds
8 burpee (jump 1' higher than full standing extension)
17 full squat snatch (75/45)
then
3 rounds
1 muscle-up
9 wallball shots to 11' target (above the line) 20#/14# (20# for nicole)
7 OHS (75/45)
9 pushups
then
300 doubleunders

Aimee 21:00 (Rx)

Swine 25:39 80# (Rx)

Sam 28:55 (sub MU)

Han 33:37 (sub MU)

Lisa 32:44 (sub MU)

Jason 35:45 (sub MU)

Joe A. 83:57 (Rx)*

Gooooo Joe!!! Add him to the Muscle Up Club, he did one pre WOD and the three required in the WOD, way to fight Joe!!! Awesome accomplishment! King Kong is your next feat!

A sneek peek of the new box...(32 Pull-up bars)

... and the map to the new box.

These maps have been copied and are available at the box this week.

The new address is 200 DeKalb St. Bridgeport Pa, 19405.

We will keep you posted on our official MOVING day!

Directions from the current box:

1) Turn left on to DeKalb

2) Turn Right on to 4th st. (Rt. 23) (WaWa will be on right)

3) Turn left on to Mill St.

4) Turn left on to Front St.

5) Turn left on to DeKalb, proceed to the dead end, make a right, travel around building to parking lot on the left of 200 DeKalb.

*This is a circuitous route, once the bridge is open in late Sept/early October you will just travel straight on DeKalb and make a left at 200 DeKalb.

Please ask any and all questions! This is an amazing space and we will be one of the biggest affiliates on the East Coast, so get excited!

Rob Miller, owner of CrossFit Delaware Valley (PA), nails some double-unders during the lunchtime Trainer WOD at a recent CrossFit Level One Certification at CrossFit South Brooklyn (NY). The WOD was 5 Rounds of 7 Handstand Push-ups and 30 Double unders! Rob is an outstanding Level 2 trainer ...goooo Rob!!

W.O.D. 8.16.09

STRENGTH

Max Thrusters

3-3-3-3-3

and

Max Double Unders (4 attempts)

Video:

CrossFit Zone (Canada) gets TV coverage for training some ultra marathoners: Video.

Reminder:

There is a CrossFit kids class at 11:00AM today!

Quote:

"We were born to unite with our fellow men, and to join in community with the human race."

-Cicero

Results:

Thruster/Double Unders

Greg 145 x2/1

Robert 135/0

Kit 170/47

Vic 175/0

Jim C. 165/26

Sam 175/32

Aimee 110/77

Swine 155/80

Nikki 110/23

Meg 75/?

Nikki 110/?

Jason 185x1/70

The GHD's are here!!!

W.O.D. 8.15.09

10-9-8-7-6-5-4-3-2-1

Clean and Jerks 95#/135#

1-2-3-4-5-6-7-8-9-10

Burpees

*Complete 15 GHD situps and back extensions either prior to or after the WOD.

Video:

CrossFit Trainer Workout Part 2 - video [wmv] [mov]

Read:

"Dear Barbell"

Quote:

"Few people have the wisdom to prefer the criticism that would do them good, to the praise that deceives them."

-Francois de La Rochefoucauld

Results:

Kit Rx 11:28

Aimee Rx 11:35

Jason Rx 13:01

Paul Rx 13:40

Sam Rx 14:45

Chris S. Rx 18:08

Miranda Rx 18:11

Scott Rx 18:36

Tim P. Rx 20:19

Jim Rx 21:39

Charlie Rx 26:16

Cindy (65#) 18:07

JZ (105#) 24:56

Jeff (115#) 22:26

Meighan (65#) 15:47

Robert 35# DB 13:30

Victor 45# DB 13:ish

Greg 40# DB 13:15

Mom (15#) 13:15

Steve (15#) 21:29

Jill (65#) 18:02

Nicole (75#) 24:46

Granny (75#) 12:46

Laura (70#) 14:12

Results

W.O.D. 8.14.09

Hopper deck challenge.

It's been awhile, the deck is shuffled and ready. Each member of the class gets to pick a card, you can do the WOD you select or team up with another athlete and perform the WOD on the card they selected or decide as a group which WOD (from the cards selected) to perform as a class.

Video:

"Dr. Barry Sears Speaks at a CrossFit Conference." - The Zone Diet.com and CrossFit Journal Preview - video [wmv] [mov]

Quote:

From Coach Burgerner, advice for the post-40 crowd from the Affiliate blog yesterday:

do what you can with what you have where you are at!!! at 63 we do the "OLD MAN WORKOUTS" at mikes gym! the commitment to keep moving and stay dedicated is the key! we scale our workouts to fit the crossfit protocol and we work hard. when we need to recover, we recover. the body knows what to do. REMEMBER: AT LEAST one time a day have a YAHOO moment!!!

Dan

Nikki

W.O.D. 8.13.09

AMRAP in 20 Minutes

Run 200M

5 Hang Power Snatches (45#/65#)

5 Over Head Squats (45#/65#)

Read:
Barry Sears IS Paleo!!
by Robb Wolf

Reminder:

Yoga with Jen Fugo from 6-7:30!

Why should you do YOGA?

Although yoga involves stretching your muscles, it is a whole different ballgame than the warm-up/cool-down stretches we do at the box.

Here are just two ways which yoga is different:
1.) Yoga places emphasis on alignment, meaning that how you are touching your toes is more important than whether you can actually touch them or not.

2.) Most yoga poses are not stretching an isolated area, but rather involve the whole body in both stretching and strengthening.

Quote:

“Whenever you make a mistake or get knocked down by life, don't look back at it too long. Mistakes are life's way of teaching you. Your capacity for occasional blunders is inseparable from your capacity to reach your goals. No one wins them all, and your failures, when they happen, are just part of your growth. Shake off your blunders. How will you know your limits without an occasional failure? Never quit. Your turn will come.”

-Og Mandino

Results:

Mike F. 9 (Rx)

Shawn 9 (Rx)

Aimee 11 (Rx)

Steph 7 (Rx)

Dan 10 (45#)

A major "Atta Boy!!!!" goes out to Dan who joined the CFKoP Muscle-up Club. Nice job Dan, keep up the great work. We are all proud of you!

CrossFit KoP MAT THE BOX Campaign
-own a part of the new CrossFit KoP Box!!!
As most of you are aware we will be moving into an 8,000 sq foot facility (a little over 5 times our current space)...that's sure alot of mats!!


We pride our self in trying to bring you the best equipment and facility...and now you can help us do this. Become a permanent part of they gym by buying a Mat! You will have the opportunity to put your name, someone's name, a catchy slogan, your favorite CrossFit WOD, Mantra...anything you see fit on your mat. MAT THE BOX to excellence by purchasing a personalized Mat for $40.

W.O.D. 8.12.09

100 Squats
5 Muscle-ups
75 Squats
5 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
5 Muscle-ups

The goal today is not to be scared to see Muscle-ups on the WOD (and turn this into an automatic rest day), but to come in with an open mind and start to learn the progression and work on the Muscle-up. The sub for the muscle up, if needed, will be 10 dips/10 pull-ups (for each 5 Muscle-ups).

Community Note:
I wanted to extend a special thank you to Jason W. for graciously donating 5 gigantic fans to CFKoP. Please say thank you when you see him.

Quote:
"All of life is learning; therefore education can never end."
-Eduard Lindemann

Results:
Gran 20something
Aimee 21:33 Rx
Swine 20:20 Rx
Shawn 16:07 sub
Adam 14:44 sub
Lisa 12:00 jumping mu
Dave 17:20 sub
Jim C 14:55 sub
Meg 12:20 sub
Trisha 16:28 sub
John K 15:36 sub
Charlie 13:39 sub
Nikki 19:41 sitting mu
Miranda 15:20 sub
Gina 13:20 sub
Steph 16:38 sub
JZ 17:16 sub
Kelly 17:11 sub
Curtin 17:27 sub
Nicole 16:48 sub
Chris 17:27 sub

A major "You go girl!!!!" goes out to Nikki who joined the CFKoP Muscle-up Club. Nice job girl, keep up the great work. We are all proud of you!

Chris P. and JZ...fastest racers in all of the land...anyone want to challenge them?


Class two...wheel barrow races.

At CFSBK...CrossFit Level 1 Certification.

Reminder:
Yoga is Thursday August 13th from 6:00-7:30 PM with Jen Fugo. $10 for members, $15 for non-members.

Chris P. contemplating the push-up...

Solid swings Lisa!

W.O.D. 8.11.09

3 Rounds of:

20 Pull-ups

30 Push-ups

40 Kettlebell swings (35#/55#)*

*If the kettlebell is put down (Which includes, YES, all of the following excuses, I didn't mean to drop it, ooops slipped out of my hand, oh I really didn't want to put that down...blah blah blah) during the set of 40 swings, you must buy back in with 10 burpees for each time you set it down.

Read:

Jon Gilson from CrossFit Again Faster contemplates the notion that CrossFit is a cult [link]. Your thoughts?

Community note:

This is a big birthday week for 4 athletes at CFKoP. Birthdays are as follows-- Joe A. is the 10th, Swine is the 11th, Kristin is the 12th and Lisa is the 13th...but since no one seems to be around on their birthday we will make sure to celebrate with burpees next week!!!

Quote:

If you don't like something change it; if you can't change it, change the way you think about it. ~Mary Engelbreit

Results:

Kristin 23:51 (35#)

Jon 17:23 (45#)

Steph 25:42 (Rx)

Jason W 12:00 (Rx)

Chris P 18:10 (Rx)

Mike F 29:31 (Rx)

Miranda 32:06 (Rx)

Todd 26:59 (25/35#)

Lisa 17:55 (Rx)

Mom 13:40 (scale)

Dad 14:44 (scale)

Swine 19:23 (Rx)

Charlie 25:35 (55/45#)

Kelly 23:50 (25#)

Jeff 17:43 (Rx)

Nikki 23:55 (Rx)

Jim C 27:37 (Rx)

Devin 24:18 (Ring Rows-35#)

Meighan 22:46 (35# green)

CP 19:43 (35# blue)

Jen C 19:56 (Rx)

Nick 26:14 (25# black)

CrossFit Level 1 Certification
@ CF South Brooklyn.

Congratulations Tim and Paul!!!

This past weekend several of us attended the Level 1 Cert. in Brooklyn, it was an amazing experience for all of us. Paul and Tim were able to expand their knowledge base as they learned the fundamental movements and concepts of CrossFit from some amazing trainers. In addition, they were able to push themselves and socialize with some great athletes from around the area.

This Cert was also extremely memorable for me as it was my first time as an CrossFit HQ intern to train. Being able to participate as an intern to some of the best CrossFit coaches has taught me other highly effective ways to train athletes. Ultimately, I will be using these techniques to more effectively train all of you, helping you to reach and exceed all of your personal CF goals.

W.O.D. 8.10.09

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Read:

CrossFit Journal 2003-The Overhead lifts

Quote:

"To excel means to reach beyond the best you have ever given because doing so matters to you personally, for its own sake. It means to run your own race—as an individual, team, or organization. To excel is to know your greatest strengths and passions, and to emphasize them while honestly admitting and managing your weaknesses."

-Robert Cooper

Results:

PP/PJ

Chris S. 205/205

Jen S. 85/95x2

Kevin 120/105

Dave 155x2/135

Dan 160/135

Kelly 85x1/70x5

Nicole 110x2/95x4

Curin 115/115

Shawn 165/135

Mike F. 200/135

Charlie 140/135

Jeff 145/125

Jon 115/?

Chris P. 165/155

Kristin 90x2/85x3

Jason W. 210/190

Maggie 45/45x3

ChuChu 135/145x2

Laura 90x2/?

Cindy 90x2/?

Liz 75/80

Scott 175x2/165x3

Nikki 110/115x3

***If your name isn't up on this list with a number it is because you didn't write it on the board. Remember, we want to track your progress so you can see your results and unless it's recorded on the little board there is not way it will be on the blog...also always insure you are writing it on the big board and or folders to keep track of PR's.

Level 2 WOD:

FGB with 40 reps at each station, a minute rest between rounds is included in number:

Aimee 40:42

Devil 47:26

Jason W. 45:34

Jason L. 49:02

Lisa 49:58

Swine 52:45