W.O.D. 4.10.10

"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

(compare to 4.17.09)

Quote:
"Any guy who can maintain a positive attitude without much playing time certainly earns my respect."
-Earvin "Magic" Johnson

Results:

Rx

Jason: 18:02

Jim C: 19:53

Jay E: 11:35

Pukie: 12:09

Cate: 14:35

Scale

Gary: 13:01 (105#)

Ian: 22:00 (115#)

Jeff: 11:40 (115#)

Kim S: 8:41 (53#)

Christine: 16:18 (45#)

Kevin C: 17:42 (135/115#)

Todd: 7:59 (95#)

WW: 17:13 (105#)

Kristen: 18:10 (63#)

Maura: 11:32 (53#)

A Special Baby Shower for our CrossFit Moms to be!

Congratulations Hannah and Cate!

W.O.D. 4.9.10

"Chelsea"
Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats

(compare to 7.8.10)

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?

Click here to view an early "Chelsea" post on the HQ mainpage.

Read:
Chasing the RX by Chris Plentus

Video:

Highlights from the New York - New Jersey Sectionals by CrossFit Again Faster, - video [wmv] [mov]

Quote:
"Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing happened."
- Winston Churchill

Results:

Rx-tra

Swine: 12/11 (20# vest)

Rob: 8/10 (20# vest)
Sam B: 30+1

Rx

Joe A: 5/10

Mike B: 6/10

Tim M: 3/8

Grans: 22/6

Jeff: 10/15

Olan: 5/11

JZ: 11/11

Mike F: 4/12

Jim C: 4/10

Nikki: 16/10

Brian: 6/15

Kerry: 0/13 (ouchie WOD)

Deb: 3/11

Scale

Han: 1/12

Maura: 5/13

Darlene: 3/15

Dorothy: 3/14

Jane: 3/?

Melanie: 5/16

Vincent: 7/15

Gina: 0/19

Miranda: 2/15

Tim G: 2/13

Steph: 0/10

Kara: 7/13

Jaime: 8/13

Ellie:4/10

Steve: 0/12

Kim J: 0/16

Trish: 0/15

Kathleen: 1/22

W.O.D. 4.8.10

Event 2 (From East Canada Sectional)

for time:
21-15-9
Deadlift 225/155 lbs
Ring Pull ups (rings to chest)


Cash out:
3 x 20 reps Reverse Hyper
4 Sled Pulls

Community Reminder:
The Affiliate Tryouts will be going on this Sunday, April 11th starting at 8AM. The Athletes are as follows; Kerry, Kit, Mike V, Plentus, Laura, Nikki, Todd, Aimee, Ditty, Jen S., Joe A.,John, Tim P. & Miranda. If you are still considering trying out...Please do (post to comments or email and let us know)! It will be a FUN day at CFKoP! Spectators/family members and friends are welcome. There is still a need for a few more judges, please post to comments if you are available.

WOD order for Sunday:

8:00AM) Tabata
9:00AM*) 400m carry
10:00AM*) row/thruster/L
11:00AM) 15 C/J
12:00PM) FS/DU

*These will be the WODs for the 9am and 10 am classes.

CLICK HERE for the Competitors Schedule for Sunday.

Cool Stats from the CF Games Page:
Here are some statistics from the first round of qualifying events:

* 4,507 athletes participated in 32 sectional qualifiers across the globe from Los Angeles to Sydney. This broke down into 3,151 men and 1,356 women.
* Of these, 3,365 were in the United States (765 in California alone).
* Canada had 466 athletes, while there were 370 in Australia/NZ, and 187 in Europe.
* Just over 1,200 of these athletes qualified to compete in the Regionals, where they will take on the majority of the 150 2009 Games competitors (who will compete in their home Regions).
* Only 90 individual athletes (45 men and 45 women) will make it through Regionals and compete against the top five athletes from the 09 Games for the title of World's Fittest Man and Woman in July.

The Regionals begin on April 30th!!

Read:
Navy Introduces New Fitness, Nutrition Program.

Quote:
"If you love what you do, you won't work a day in your life"
-origin unknown

Results:
Tom 9:51 (225)
Kim S. 8:16 (85)
Laura 10:24 (135)
Kara 8:21 (113)
Ellie 9:24 (63)
Dave 14:28 (125)
Sam B. 10:30 (185)
Donkey 18:12 (155/135/115)
Mel 16:00 (145/115)
Kristen S 11:16 (115)
Katie 9:23 (83)

W.O.D. 4.7.10

Hang Snatch
5-5-3-3-2-1

then:

Every minute on the minute complete 3 Hang Snatches at 50% of your 1RM, after completion of your 3 Hang Snatches begin toes to bar. The goal is for advanced athletes to complete 100 toes to bar & for intermediate athletes to complete 50 toes to bar, not forgetting each minute on the minute the athlete must begin with 3 Hang Snatches. Your score for the WOD is the total time to complete the indicated reps (either 100/50 Toes to Bar depending on level and ability).

Community Reminder:
Massage Therapy will be available this Sunday, April 11th from 9AM-4PM with Judith Gabriel, massage therapist extraordinaire.

What Judith Offers:
$100-1-1/2 massage
$80-1-hr massage
$1.50 a minute up to 14 minutes for chair massage
$20 for 15 minutes
$40 for 1/2 hour of chair massage
$40-1/2 reflexology
$60 for 1-hour reflexology

Quote:
"Perfection is not attainable, but if we chase perfection we can catch excellence." -Vince Lombardi

Results:

Jason: 165

Steph: 85 (6:57/50)

SAZ: 45 form (9:57/50)

Jerry: 105 form (7:39/50)

Grans: 90 (9:57/100)

Joe D: 95 form (10:00/50)

Trish: 40: (?)

Olan: 105 (9:42/50)

WW: 65 form (9:00/50)

Kim J: 35 KB (7:52/50)

Cindy: 55 (6:50/25)

Aim: 118 (11:49/100)

Newman: 115 (14:58/100)

JZ: 70 (13:30/100)

Dorothy: 63 (9:42/50)

Jane: form (9:58/50)

Plentus: 105 (11:33/100)

Vincent: 105 (10:10/60)

Han: 83 (4:54/50)

Jen S: 70 (8:57/50)

Jeff: 110 (6:47/55)

Laura: 75 (14:51/100)

Ditty: 50 (13:55/50)

Nikki: 103 (10:00/100)

Liz: 55 (8:50/50)

Rob: 115 (8:58/100)

Jay E: 145 (7:53/100)

Alex: 50 (7:12/50)

Early signs of a phone addiction!

Even when she was young, Aimee was always in the box!

Aimee's grain rebellion started long before she read the Primal Blueprint!

Aimee's first recorded bar muscle-up

How long would you like me to hold this plank?

Happy Birthday Coach Aimee!!!!

32 years ago today, the world was introduced to an incredibly special human being; one that has touched each and every one of our lives. She has celebrated all of our successes so it is only right for us to celebrate her. Her passion for fitness is contagious and her willingness to help each of us meet our most lofty goals is the very foundation upon which CrossFit KoP is built. We thank you for your vision and all that you do to enrich our lives and the lives of those close to our hearts. Happy Birthday Baby!

W.O.D. 4.6.10
2 Rounds for Time:

4 Muscle ups
6 Hand Stand Push-ups
19 GHD Sit-ups
78 Double Unders

4 Cleans (*120#/190#)
6 Front Squats (*120#/190#)
19 GHD Back Extensions
78 Air Squats

*Aimee's body weight

Quote:

"Nothing great has been accomplished in this world without passion"

-Georg Wilhelm Friedrich Hegel

Results:

Rx:

Aimee: 15:51

Plentus: 20:53

Scale:
Nikki: 15:43

Jason: 20:42

Deb: 18:17

Donkey: 21:50

Jaime: 19:30

Kara: 19:22

Chris T: 20:!5

Kristen S: 27:00

Miranda: 24:48

Gary: 28:50

Gunter: 22:51

Gina: 25:52

Brian: 22:28

JZ: 20:58

Mike B: 26:13

Jen S: 25:42

Tim G: 29:35

Steph V: 29:44

Jay S: 29:52

Kerry: Ouchie

Ellie: 23:11

Mike V: 22:!5

Todd: 27:15

Sue: 22:08

Susan: 22:37

Kathleen: 28:11

Fish: 27:43

Pukie*2: 24:58

Shawn: 30:50

Don: 26:42

Mike F: 31:10

What's going on at CFKoP this week?

Damn that's a BIG FISH Warnek!

I CrossFit to fish!

Yummy Paleo Pizza!!!

Find the hot chicks...

Great Website:
Everyday Paleo

Quote:

"You never fail, you simply produce results. Learn from these."
-Anonymous

Regional Preparation
...with the CF Delaware Valley Ladies

Meg Calpin, Col O'Connor, Myself, Granny, Nikki & (Kerry, not pictured) will all be competing in the CrossFit Games Central East Regional in Logan, Ohio on May 8th-9th. Saturday morning we got together to run a couple of grueling group WODs in preparation for the Regional Competition.

W.O.D. 4.5.10

Nancy
5 Rounds for time of:
400M Run
15 Over Head Squats (95#/65#)
(compare to 9.20.09)

Community Note:
Congratulations to Kim Jackson for completing her Level 1 CrossFit Certification at CrossFit Virtuosity this weekend in New York.

Who needs 100 calorie packs?!?!
Check out these Snack Packs made by a fellow CrossFitter:
Who do you think crafted these fine "Paleo Packs"?

Quote:
"To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors."
-Al Oerter -4 time Olympic Gold Medalist in Discus

Results:

Rx-tra

Aimee: 20:22 (Men's Rx)

Kerry: 18:44 (75#)

Rx

Shawn: 16:41

Jeff: 20:18

Megs: 24:34

Jen S: 24:09

Swine: 13:07

Cindy: 28:21

Nikki: 16:51

Jim C: 21:53

Pukie: 20:33

Rob: 20:17

Mike B: 16:10

Miranda: 19:54

Laura: 17:17

Granny: 16:03

Scale

Jaime: 22:39 (22#)

Dave: 19:44 (35# 3rds)

Kim J: 22:13 (1arm 25#)

Jane: 18:12 (22#)

Maureen: 18:37 (15#)

Dorothy: 17:20 (50#)

WW: 23:19 (75#)

Olan: 19:56 (65#)

Ian: 37:42 (75#)

Han: 20:40 (200m 75#)

Melanie: (21:33 (35#)

Brian: 24:02 (75#)

Ditty: 24:29 (45#)

Jay S: 22:07 (65#)

Donkey: 22:58 (35#)

Kristen: 24:52 (45#)

JZ: 20:09 (75#)

Kathleen: 16:58 (35#)

Kevin: 21:36 (75#)

Jackie: 18:18 (35#)

Roger: 17:51 (15#)

Liz: 20:40 (45#)

Level 2

Max BW Deads in 3 Minutes

Aimee: 55

Warnek: 71

Rob: 37

Laura: 38

Plentus: 64

Tom: 30

Kerry: 30

Joe: 37

Pukie: 43

Nikki: 42

CrossFit KoP Announces the WODs for the Affiliate Cup Team Tryouts

When:
Sunday- April, 11th 8AM-1PM

What:
There will be five WODs which will start every hour on the hour…so the quicker you finish, the more time for rest you have. The order of the WODs will be announced Saturday.

Sign up by Thursday at 8AM:
Sign-ups can either be done by posting to comments, on this thread or emailing crossfitkop@gmail.com.

WODs:
1-Carry your body weight on a barbell 400m for time. You will load a barbell, on the floor, with your body weight and carry it 400m. You can clean it and carry it in a front rack or back rack and you can deadlift it the entire way if you are unable to clean your body weight. There is a 15-minute cap on this workout. For those that do not finish, placement will be determined by distanced traveled.
2-Row 1500m, 21 thrusters (75/55#), 21 strict pull-ups (5 MUST be L-pull-ups) for time. There is a 10-minute cap on this workout. For those that do not finish, placement will be determined by those completing the most amount of reps.
3-3 Rounds for time: 10 front squats (200/135#) followed by 90 seconds of double-unders. At the end of the WOD, each double-under performed removes 1 second from your score. There is a 10-minute cap for this workout. For those that do not finish, placement will be determined by repetitions completed.
4-Tabata squats followed by 4 minutes of muscle-ups. You will take your AVERAGE Tabata squat numbers and multiply it by the number of muscle-ups that you can complete in 4 minutes. If you are unable to perform a muscle-up, your score will be your AVERAGE Tabata squat number. In the TABATA, rest will be in any fashion you choose. This workout is 8 minutes in duration.
5-15 consecutive clean and jerks. In this WOD, you will have 10 minutes to determine the highest weight that you can consecutively clean and jerk 15 times. Consecutive means that the barbell must touch and go from the floor. You are allowed to “rest” in the high hang, the front rack, or overhead. The highest weight will determine the winner.

Details:
The first WOD will begin at 8:00AM and there will be another WOD every hour with the last WOD going off at 12:00PM. The 9:00AM and 10:00AM classes will be performing the same WODs as the athletes trying out for the Affiliate Team. You are encouraged to bring recovery food as you see fit and we encourage you to bring your family and friends to watch you compete. Judith, the Massage therapist will be on hand all day. To secure your spot for a massage sign up today.

Scoring:
Each athlete will have a certain place finish after every WOD. At the end of the day, the athletes with the lowest totals will be named to the Affiliate Cup Team: For instance:

Jason: WOD 1 (4), WOD 2 (2), WOD 3 (1), WOD 4 (6), WOD 5 (2) = 15
Swine: WOD 1 (3), WOD 2 (1), WOD 3 (3), WOD 4 (1), WOD 5 (3) = 11

In this example, Swine would place ahead of Jason in the final rankings. The top 3 males and top 3 females will be named to the Affiliate Team that travels to Logan, Ohio to compete on May 7th and 9th and represent CrossFit KoP. If the top three females should end up being Female A, Female B, and Female C and all three decide to compete individually in Logan, whichever females finish 4, 5, and 6 would represent CrossFit KoP in Logan. However, it is important to note that should the CrossFit KoP Affiliate Team that competes in Logan qualify for Aromas AND Female A, Female B, and Female C fail to qualify individually, they would once again be the top three females in the rotation in determining the line-ups for Aromas.

Scaling:
Scaling will be allowed, the higher place will be awarded to the individual who scales the least (even if it is the worst time/score).

Judges:
Jeff, Cindy, Donkey, Cate, Melanie, Steph V, Kristen,

Athletes:
Aimee, Kerry, Kit, Mike V, Plentus, Laura, Nikki, Todd, Ditty, Jen S., Joe A., Tim P.

We will need one judge per athlete competing so please volunteer. You do NOT need to be Level 1 certified and you will be instructed on the range of motion that we are expecting before the competition.

We are in dire need of judges for the event, so if you would like to help in that manner, please contact Jason and volunteer your services. If you cannot volunteer for the entire day but can help for a few hours, please do so.

Any help is greatly appreciated, if you have any questions at all, please direct them to Jason or post to comments.

From Mike F. and Gina...
"... eating "clean" and "sugar free" has become a way of life."
The photo above is a picture of dinner from the Fab household: Buffalo sirloin steak, grilled vegetables and spinach salad.

W.O.D. 4.4.10

Hunt Eggs or REST!

Reminder:
CrossFit King of Prussia will be closed today. The regular schedule will resume on Monday!

Quote:
"He takes men out of time and makes them feel eternity."
~Ralph Waldo Emerson

Remembering Paul and the Fallen Heroes.


W.O.D. 4.3.10

“4179”
in honor of fallen Officer Paul Scuillo II...

Paul’s badge number was 4179 and he was 36 years old, hence 9 rounds (3+6). These were some of Paul's favorite exercises. This WOD was created by Lisa and some of the original members of CrossFit KoP who sat around our kitchen table shortly after the Pittsburgh tragedy creating this WOD.

There have been a few iterations of the WOD from various CrossFit gyms and CF HQ who will shortly publish a Hero WOD in Paul's honor, but this was the original and the one completed at CrossFit KoP and at our 4179 Fundrasier on 6.6.09 which raised over 4K for the families of the fallen officers..

9 Rounds for time:
4 C2B Pull-ups
1 Deadlift 185#/275#
7 Push-ups
9 Burpees

(compare to 4.4.09)
(compare to 6.6.09)

Recipe from JZ and Jaime:
Broccoli and Pine Nut Soup

CrossFit King of Prussia Kids:
Our cuties are featured on the CrossFit Kids Page today...
Click here to see the photo of their Atlas Stone Races!

Reminder:
We are closed tomorrow Sunday April 4th for EASTER!

Quote:
"We must embrace pain and burn it as fuel for our journey."
~Kenji Miyazawa

Results:

Rx

Jason: 14:27

Olan: 15:35

Plentus: 9:42

Kit: 9:59

Jim C: 23:25

Scale:

Gina: 18:21

Jeff: 15:19

Ellie: 15:30

Deb: 16:02

Kim S: 15:29

Ditty: 20:32

Vincent: 14:38

Jay S: 18:06

SAZ: 20:46

Liz: 17:41

Mike F: 18:50

Christine: 19:03

Cate: 11:04

Panos: 14:52

Starting the Month off Right!

Mom and Dad send it in from Florida, giving Paleo a try, but where is the tomato?

From Kit's Kitchen...turbot white fish, EVOO eggplant, onions, peppers, capers, thyme, AND the infamous tomato!

From the Lyons' Kitchen... Scallops, Avocado, Boston Lettuce and the "infamous" tomato...has it grown?

W.O.D. 4.2.10

Jerk (split or push)
3-3-3-3-3

Cash out:
3 Rounds for time of:
5 Burpees
4 Hand Stand Push-ups
3 Jerks @ 80% of your 3RM
2 Strict Pull-ups (no Kip)
1 Rope Climb

Reminder:
CrossFit KoP will be closed this Sunday for Easter.

Spring Sale:
The remainder of the CrossFit KoP Sweatshirts are 50% off. We have one Large and 6 X-Large remaining. Get them today!

Local Challenge:
Our friend George Dobbins (aka Muscles on Muscles) is hosting a Delaware Affiliate Challenge, on April 17th at CrossFit Dover in Dover, DE. I would love to go unfortunately I cannot attend that weekend, if you are interested in the challenge contact George at gedobbs@yahoo.com, it looks like George wants the WODs to go off at 9am and end at 1pm.

Read:
How to read fancy labels by Chris Plentus

Quotes:
“What seems to us as bitter trials are often blessings in disguise”
Oscar Wilde

Up the Ropes:

Results:
Jason: 215
Ditty: 85 (8:59)
Jen S: 105 (8:16)
Sam B: 85 purple (11:51)
Steph: 115 (9:22)
Plentus: 175 (6:19)
Miranda: 120 (8:29)
Melanie: 65 (4:50)
Alex: 75 (7:04)
Mike B: 205 (6:51)
Kristen S: 63 (9:05)
Swine: 175 (5:20)
Jane: 15 form (6:26)
Jim C: 155 (7:23)
Tim G: 125 (11:38)
Laura: 100x2 (6:36)
Aimee: 138x2 (9:46)
Jeff: 165x2 (8:04)
Han: 135 (9:50)
Kerry: 125x2 (10:20)
Rob: 155 (8:26)
Pukie: 225 (DNF)
CC: 100 (9:42)
Christine: 70 (6:43)
Olan: 165 (7:16)
Donkey: 95 (9:13)
Grans: 115 (7:04)
Megs: 95 (6:38)
Kelly: 80 (5:06)
Kevin: 145 (8:38?)
Roger: 135 (7:15)
Trish: 58 (6:26)
JZ: 120 (6:27)
Jaime: 70 (5:16)
Mike V: 205 (5:55)
Todd: 115 (7:12)
Joe A: 200 form (12:53)
Ian: 125 (5:53)
Liz: 80 (7:51)
Kaite: 65 (5:38)