CrossFit Kids 3-6 years.
Post WOD coloring, what artists!

W.O.D. 1.10.10
Get your cool weather gear out!
We are running...and jumping!
4 Rounds for time:
50 Double Unders
400M Run

Strength:
30 Strict Pull-ups (no kip)

Read:
The New Age Caveman and the City.

Video:
Jason Khalipa, 155lb TGU - video [wmv] [mov]

Quote:
"In order to excel, you must be completely dedicated to your chosen sport. You must also be prepared to work hard and be willing to accept destructive criticism. Without 100% dedication, you won't be able to do this."
-Wilson Mizner

Results:
Brave Ladies:
Rx
Laura 17:29
Nikki 15:11
Aimee 14:03
Liz 22:49
Ditty 29:14
Han 21:41
Grans 18:13
Scale
Kim S. 10:15
Beth 25:50
Steph 20:05
Adria 22:05

Manly Men:
Rx
Plentus 12:14
Swine 18:06 (20#WV)
Mike B. 19:37
Todd 15:39
Scale:
Steve 22:43

I know it was cold! Way to get out there in the elements! Awesome job everyone!

W.O.D. 1.9.10
Lucky 7's
5 Rounds for time of:
7 (L/R) Kettlebell Snatch
7 (L/R) Kettlebell Press
7 (L/R) Single Arm KB Swings
7 (L/R) Turkish Get up Sit-ups

Free January:
CrossFit Class 8:30AM

Read:
Greg Amundson writes (in the CrossFit Journal) about the early days of CrossFit at 2581 Research Park Dr, Santa Cruz, Calif.

Quote:
"Coach instilled in his athletes a trait that I have not seen repeated in any other professional culture: Coach believed that the moment you learned something, you had the responsibility to teach it to others."

-Greg Amundson in his new CrossFit Journal article about the "early days" of CrossFit.

Results:
45# Mike B 18:23
35/45# Mike F. 18:40
15/25# Kim 18:31
35# Cate 13:49
25# Granny 13:36
10/15# Jamie 17:38
25#/35# Megs 19:56
35# WW 20:46
35# Sam B. 10:21
25# Aimee 11:10
45# Jim C. 15:26
15/25# K-Ditty 16:46
10# CC 12:25
35# Jerry 11:18
35/45# Joe A. 19:02
20/35# Plentus 12:43

Ray, deadlifting away with a fully recovered hammy...and setting PR's!

W.O.D. 1.8.10

Max reps in a single long, long set:

Overhead Squat
Front Squat
Back Squat

Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:

Press
Push Press
Push Jerk

Same weight for both halves, benchmark of 95# men, 65# women.

then:
"Mini Cindy"
AMRAP in 10 minutes
5 Pullups
10 Pushups
15 Squats

Free January:
Nutrition 101 with Evan, Chris and Cindy @ 7:30PM. All are welcome!

Read:
Affiliate Cup Competition 2010.

Quote:
"Life is a process. We are a process. The universe is a process."
-Anne Wilson Schaef

Results:
65# Jen S. 45
85# Adam 67
30# Steve 116
95# Sam 112
95# Swine 95
65# Aimee 105
95# Tim 57
65# Megs 71
65# Lisa 102
65# Kevin 116
35# Kristen S. 114
65# Nikki 109
43# Dorothy 93
65# Laura 71
63# Cindy 67
55# Gina 54
95# Shawn 68
95# Plentus 69
45# Liz 104
95# Jeff 72
95# Jim 73
95# Mike B. 83
65# Miranda 61
65# Curin 92
45# Maura 94
55# Kerry 139
25# Maureen 75
65# Ditty 35
95# Mike F. 69
95# Rob 75
95# Joe A. 103
95# Steph 70
75# Nick 27
95# Jerry 82

Mini Cindy Results:
8 Jen S.
10 Adam
5 Steve
10 Swine
13 Aimee
12 Tim
8 Megs
5 Kevin
7 Kristen S.
10 Nikki
6 Dorothy
10 Laura
8 Cindy
8 Gina
9 Shawn
14 Plentus
6 Liz
8 Jeff
6 Jim
6 Mike B.
5 Miranda
7 Curin
7 Maura
6 Kerry
7 Maureen
5 Ditty
6 Mike F.
10 Rob
5 Joe A.
7 Steph
7 Nick
10 Jerry

Let's start getting excited for the Nutrition 101 Lecture tomorrow at CrossFit KoP at 7:30 PM. Click here for a few pointers that Evan put together for the CrossFit Delaware Valley Paleo Challenge. This is a FREE lecture open to everyone! Feel free to bring snacks, food or drinks if you need to nosh mid-seminar.

Recipe of the day from Evan's Kitchen:
"Egg Hunt"

2 dozen quail eggs (look in the oriental grocery!!)
1 to 1.5 lbs. grass fed ground beef
1 large egg (omega 3 enriched if possible!)

Options for the ground meat: Its up to you!
chopped up sun dried tomatoes
garlic
rosemary
any other spices you may like or combination

Directions:
Hard boil the quail eggs
Place them in a pot a water with enough to cover them. Bring water to boil for 3 minutes. Cool eggs immediatley.
Peel all the eggs and set aside.
Mix the ground meet and the Omega 3 egg and any spices you like.
Take a small amount of meat and 1 quail egg.
Form a small patty with the meat and place the quail egg in the center.
Wrap the meat around the egg until its completely encased.
Should look like a nice size meat ball.
Place the meat balls on a baking sheet (use a silicone sheet, parchment paper, ect..)
Bake in the oven for 30 min at 350 deg F.

You can eat these warm or cold, dip them in whatever. Serve with a big ass salad.

Detox Workshop with Jen Fugo
Evolving Well

W.O.D. 1.7.10
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

Video:

Mizar Fuentes, CrossFit Montreal, 30 Muscle-ups for time, Butterfly-style - video [wmv] [mov]

Read:
The Peanut Manifesto

Free January:
Yoga 5:30PM with Mary Kate
"Integrate the energy Crossfit brings to your life with the ancient practice of yoga! Mary Kate Farley is a nationally registered yoga teacher whose Kripalu-style classes are perfect for all who'd like to stretch sore muscles, relieve stress, and relax completely."

Quote:
"True enjoyment comes from activity of the mind and exercise of the body; the two are united."
~ Alexander von Humboldt

Results:
Todd 1670
Aimee 1190
Jen S. 900
Sam 1900
Tim P. 1170
Laura P. 830
Cindy 955
Ray 1440 + a new PR of 315!!!
George 1550
Donkey 785
Kara 560
Rob 1320... in a class all his own

CrossFit Lite Class

W.O.D 1.6.10
3 Rounds for time of:
20 Hang Snatch (45#/75#)
20 Wall Balls (14#/20#)

Sub Max Strength:
Hang Snatch
5 at 50% of your 1RM
5 at 60% of your 1RM
5 at 70% of your 1RM
*if you don't have a 1RM (one rep max) Hang Power Snatch we will work according to your level and ability.

Free January:
Detox Workshop at 7:30PM with Jen Fugo

Read:
Setting Goals by Cindy Handler

Video:
CrossFit 215 gets some local press.

Quote:
"He who has health has hope, and he who has hope has everything."
~ Arabian Proverb

Results:
Sam Rx + 30 reps 16:39
Aimee Rx + 20#WB 11:59
Jim C. Rx 16:12
Tim P. Rx 9:07
Jen S. Rx 20:10
Megs Rx 16:03
Kerry Rx 13:16
Rob Rx 14:10
Curin Rx 14:43
Mike B Rx 15:57
Hannah Rx 14:19
Chris S. Rx 15:23
Miranda Rx 15:25
Laura Rx 15:56
Nikki Rx 13:19
Jason Rx 15:20
Steph Rx 15:26

Joe D. 65#/14# 13:49
Kevin M. 65# 21:44
Lisa 35# 19:46
Kim 22#/33# 24:38
CC 10:37
WW 65# 16:27
Olan 14:39
Nicole 15#/10# 11:26
Maureen 25#/8# 14:16
Melanie 20#/12# 16:34
Plentus 65#/20# 18:23
Granny 35# 13:36
JZ 55# 15:44
Todd 45# 14:58
Sarah 22# ???

Liz and Shawn, the happy couple rolling together as a team!

W.O.D. 1.5.10
Time for some Team Work!
Complete in teams of two, one athlete works while one does burpees.
Every 30 Burpees = a deduction of 30 seconds off your team's time.

1000M Row
30 Pull-ups
30 Box Jumps
3 Rounds of:
20 KB Swings (35#/55#)
20 Push Press (65#/95#)
1 Rope Climb

Free January:
CrossFit Lite Class at 7:30PM

Local Events:
CrossFit 215 is hosting a Winter Throwdown on January 23.
Click here for details.

Videos:
"Thrusters" with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]

Coast to Coast: Diablo CrossFit scores a great feature on the news in CA, while CrossFit Relentless gets some airtime in CT.

Quote:
"Most people live and die by their 1-rep max. To me, this is foolish and shortsighted. If your squat goes from 225x6 to 225x9, you’ve gotten stronger. If you keep setting and breaking rep records, you’ll get stronger. Don’t get stuck just trying to increase your one rep max. If you keep breaking your rep records, it’ll go up"
-Jim Wendler

Results:
Sam B. & Liz 15:45
Joe A.& Kristin & West"WOD" 14:30
Shawn & Rob 16:43
Chris T. & Charlie 22:25
Donkey & Kara 23:05
Jen S. & JZ 19:53
Kristen S. & Granny 22:41
Mike F. & Curin & Miranda 17:45
Swine & Kim 17:20
Jeff & George 22:31

Nikki and Nick

Plentus, Pappas, Charlie and Swine.

W.O.D 1.04.09
"Grace"
for time:
30 Clean and Jerks
(compare to 9.19.09)

Skill:
Clean and Jerk
Clean & Jerk...[wmv][mov] Clean...[wmv][mov]

Videos on the Bench Press:
Intro to the Bench Press Part 1
Intro to the Bench Press Part 2
(These are posted to help clarify questions that we received today. If you have other resources, we encourage you to share so we can all learn. Enjoy Rip's helpful hints)

Watch:
"Shoulder Prep" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Quote:
Opinions are like phasers -- everybody ought to have one.
-Mark Rippetoe

Rx Results:
Charlie 6:33
Cate 4:03
Jason 2:49
Aimee 3:26
Nikki 4:59
Swine 3:41
Jen S. 9:13
Curin 4:52
Mike B. 3:21
Jeff 7:40
Sam B. 4:48
Rob 6:14
Han 3:52
Shawn 5:58
Jim C. 5:18

Results:
Ditty 65 5:14
Laura 73 4:46
Liz 75 7:59
Megs 73 5:41
Nick 80 5:45
Max 95 5:28
JZ 105 7:30
Melanie 63 5:18
Jamie 45 4:05
Maureen 35 5:41
Kristen S. 7:16
Patti 55 6:15
Donkey 55 6:21
Chris T. 65 6:57
Kara 55 5:37
Tim P. 115 7:14 (squat cleans)
Gina 55 3:52
Dorothy 73 6:16
Cindy 63 4:03

Melissa and Dallas from the Whole Nine at Operation Pull-up for Hope...and Melissa brings us the article below!

W.O.D. 1.3.09
"It's the New Year, let's break out the Benches"

Bench Press
5-5-5-5-5

then

Pull-ups:
21-21-21 + 40 GHD sit-ups
15-15-15 + 40 GHD sit-ups
9-9-9 + 40 GHD sit-ups
6-6-6 + 40 GHD sit-ups
3-3-3 + 40 GHD sit-ups

(The goal here is to work in sets that will challenge you to stay on the bar, you decide where you need to be to challenge yourself. After your pull-ups complete 40 GHD sit-ups. Sets of 30 or more or sets of 1 are also allowed depending on your level and ability.)


Read:
Beware the lure of the Sexy Metcon

Schedule Notes:
If you have registered for the DE/MD/PA Sectionals we are starting our supplemental strength training program today, Sunday at 8AM. Anyone registered for sectionals under CrossFit KoP is welcome to attend.

If you are interested in an additional Strength Training Program and not registered for sectionals, hang tight with us for another 4 weeks. Once we complete our first 4 week cycle the goal is to roll out our first official Strength Class.

FREE JANUARY:
11:00AM CrossFit Kids 3-6 years
12:00PM Goal Setting Workshop

Quote:
"The Olympic Snatch is gymnastics with a bar".
-Mark Rippetoe

Results:

Chris S: 275x3 (9/9/9)

Chris P: 185 (25/25/25)

Swine: 175x3 (9/9/9)

Todd: 175x3 (16/16/12)

Charlie: 175x1, 165 (6/6/6)

Tim P: 165 (25/25/25)

Nick: 130x3, 125

Nikki: 110 (9/9/9)

Aimee: 110 (9/9/9)

Lisa: 105

Steph: 95x4

Ditty: 90x2, 85

Nicole: 80 (6/5/3)

Meighan: 80x3 (4/5/6)

Laura: 70

Kim: 65 (10/10/10 black)

Maura: 65 (10/10/10 black)

Jaime: 45 (5/5/5 black)

Steve: ?

"A Box Jump Blur..."

W.O.D. 1.2.10
Conditioning:
As Many Rounds as possible in 15 Minutes:
Option 1
3 Hang Power Snatch (65#/95#)
2 Rounds of:
3 Pull-ups
6 Push-ups
9 Box Jumps (21"/25")

or
As Many Rounds as possible in 15 Minutes:
Option 2
3 Hang Power Snatch (65#/95#)
2 Rounds of:
2 Muscle ups
4 Handstand Push-ups
8 Single Leg Squats (4R/4L)

Strength:
Hang Power Snatch
3-3-3-3

Video:
SISU-The Miko Salo Documentary

Recipe:
Paleo Diet Breakfast:The Angel Puff

Notes:
Our regular schedule resumes today and has a NEW look Click here for our updated weekly schedule.

We are offering numerous FREE classes, workshops and seminars in January. Make sure to tell your friends and family. Click here for the Schedule of Free Classes this month!

Today's FREE CrossFit class 8:30-9:30AM.

Quote:
“It is courage, courage, courage, that raises the blood of life to crimson splendor. Live bravely and present a brave front to adversity.”
-Horace

Results:

Option 1
Charlie: 5
Jason: 5
Gran: 7
Birthday Todd: 6
Steph: 4 (Black)
Kim: 6 (45# Green)
Laura: 6
Tim M: 3
Han: 3
Jeff: 4 (29")
Cate: 7
Donkey: 6 (45# 25" Green)
Jim C: 4
Mike F: 5
Olan: 5 (75#)
Evan: 6
Kristen S: 4 (33# Band)

Option 2
Nikki: 5
Kit: 3 (105# and JMU)
Swine: 3 (105#)
Aimee: 4 (68#)
Tim P: 3

Joe A: 100BJ, 500M, 200DU

MEMBERSHIP:
In 2010, we will be raising the membership rates. This price increase does NOT apply to ANY current members, if you are a member pre-2010, you are "grandfathered in" and your rate will always remain the same.

As most of you are aware, we are currently using our new MINDBODY software. We accept credit cards and can now get you set up on "Auto-pay" if this is something you are interested in. It also neatly keeps track of all of the classes you attend, so make sure you are signing in with the "HOT" chick at the front desk when you come to class!

Thank you all for a successful 2009, we couldn't have done it without everyone of you! We are looking forward to the new year, new PR's and an even better 2010!