Determination and a will to succeed inevitably lead to progress. This simply mantra is the epitome of Steve and his story is without question one of the most touching at KoP. If you have taken an Intro Session, it is very likely that you have heard part of Steve's story. CrossFit has given Steve a new lease on life. In the hustle and bustle of life, it is easy to take things like walking up the stairs unassisted and getting out of our favorite chair for granted. For Steve, these things became WODs in their own right and he knew he needed to make a change. CrossFit is now a way of life for Steve and he can regularly be found in the morning classes working through the grueling WODs with people more than half his age. His passion and desire to improve his life so that he can enjoy his family are evident in his work ethic. Steve can now easily get up 5 floors of stairs with two suitcases, sit anywhere he wants to compliment a ton of other accomplishments in life and the gym He is an amazing athlete and an inspiration to us all.

Happy Birthday Steve Zipf!!!

W.O.D. 6.22.10
Skill:
Snatch Balance
2-2-2-2-2-2-2

Conditioning:
With 60% of your 2RM Snatch Balance complete the following for time:

50 KB Swings

10 Snatch Balance

40 KB Swings

8 Snatch Balance

30 KB Swings

6 Snatch Balance

20 KB Swings

4 Snatch Balance

10 KB Swings

2 Snatch Balance


Quote:
"A good laugh and a long sleep are the best cures in the doctor's book."
-Irish Proverb

Results:
Charlie Y 125/11:59
Sam D. 125/14:30
Jeff 85/ouchie
Cindy 45/17:32
Bevin 50/12:37
Steph E. 55/17:00
Doroty 90x1/15:54
Olan 75/17:00
Pukie 155/16:41
JZ 95/13:50
Jay S. 70/15:16
Brian U. 95/13:34
Tim G. 45/17:41
Holly 15/11:28
CC 63/13:29
Jay E. 95/9:36
Ellie 25/12:04
Seth 65?/14:57
Ken 33/13:03

HAPPY BIRTHDAY KELLY!!

W.O.D. 6.21.10

"KELLY"

5 Rounds for time of

400M Run

30 Box Jumps (25"/21")

30 Wall Balls (14#/20# to a 9/10ft target)

Impressive Over Head Squats:
Kristan Clever on today's WOD - video [wmv] [mov]
and
Dave Lipson and Rob Orlando on today's WOD - video [wmv] [mov]

Quote:
"I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self."
-Aristotle

Rx Results:
Jerry 36:21
Chris B. 37:54
Kevin 32:31
Sam D. 39:14
Olan 39:48
Mike F. 46:40
Seth 31:37
Brian R. 34:50
Tim G. 40:25
Kerry 33:10
Jay S. 40:40
Aimee 37:37
Jason 42:10
Jen S. 34:05
John W. 31:19
Ditty 48:45
Joe A. 44:28
Rob 38:15
WW 44:27

Scale Results:
Angela 22:19 (3rds)
Kristen S. 35:14 (4rds)
Rob Ph 37:40
Annette 21:33
Steph V. 37:28
Sean 40:25
Lori 25:59 (3rds)
Gina 26:09 (3rds)
Brian M. 43:02
Fish 31:00 (4rds)
CC 37:24
Mike B. 21:00 (3rds)
Kathleen 36:40
Jen N. 35:48 (4rds)

Photo:
Jerry rockin the wallballs!

Happy Father's Day to all the DAD's out there!

W.O.D. 6.20.10

Skill:

Muscle UPs

Forward Rolls

Handstands

Individual WOD #1-The Complex

from the Central East Regional

5-4-3-2-1 Reps of the MU and Barbell Complex
* Muscle Ups
* Barbell Complex 115LB Men/65LB Women
* Complex includes – Power Clean, Front Squat, Overhead, Back Squat, Overhead – All movements should have clear completion.

Community Notes:
There will be NO Kids class today at 11:00AM.

Read:
Radical woman Q&A with the Paleo Chix by Steph Vincent

Quote:
"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well."
-Ralph Waldo Emerson

Results:
Jaime 8:40 (35)
Tim H 15:27 (35)
Sam B 9:30 (95)
Mel 8:33 (55)
Brian U 7:45 (75)
Christine 11:56 (35)
Jen S 13:31 (65)
Kit 7:15 (Rx)
Kristen 12:49 (55)
Nikki 8:25 (Rx)

Have you ever tried a Guinea hen?
I recently did, Guinea hen is a gourmet meat, native to Africa. It's tender and delicate somewhere between the taste of pheasant and chicken. It can be grilled or roasted. It's always fun to try something NEW and different! What have you tried lately?

W.O.D. 6.19.10

Shoulder Press
5-5-5-5-5

Conditioning:
30 Deadhang Pullups
30 Push-ups
30 Air Squats
Portion as necessary; score is time needed to complete the total reps

Recipe:
Chicken and Leek Chili

Quote:
"If you want happiness for an hour -- take a nap. If you want happiness for a day -- go fishing. If you want happiness for a month -- get married. If you want happiness for a year -- inherit a fortune. If you want happiness for a lifetime -- help someone else." -Chinese Proverb

Results:
Mike B - 145, 7:59
Mel - 75x3, 4:49
Steph V - 90x4, 6:58
Sam D - 135x2, 6:13
Jaime - 50x2, 4:47
Jim C - 125, 145x2, 6:13
Donkey - 65, 7:21
Jen N - 40, 7:34
Cate - 110x3, 6:07
Panos - 125x6, ?
Kim J - 77.25, 5:16
Steph E - 70x2, 7:14
Jay S - 105x4, 8:20
Brian U - 95x2, 4:57
Lori - 80x5, 6:20
Chris P - 100x5, 6:41
Vincent - 135x3, 4:57
Mike V - 165x3, 3:08
Rob P - 135x5, 5:38
Pukie - 185x3, 6:03

Have you signed up yet for the King and Queen of Prussia Competition??
If not, WHY not?
You have nothing to loose, this is going to be a GREAT day at CF KoP!

A few additional notes to get you excited...
1. There will be a Crown awarded to the winners, in addition to having your name on the house trophy. Your picture will be up in the box for the entire year.
2. Competing athletes will get a FREE T-shirt!
3. There is NO cost for members to enter.
4. The "stink and drink" after is FREE!
5. Friends and Family are welcome to watch you compete!
6. There will be 3 WODs!
7. Judith will be on hand for Massages all day long...

...more to be announced in the coming weeks leading up to 7/10!

W.O.D. 6.18.10

21-15-9
Sumo Deadlift High Pull (65#/95#)
Burpee Box Jump (13"/17")

Skill:
GHD Sit up x 25
GHD Back Extension x 25

Community Notes:
It's supposed to be a HOT weekend! Make sure you are drinking enough water prior to, dring, and after class. Heat stroke and heat exhaustion are very real issues that we need to be mindful of. Make sure you are listening to your body if you start to overheat while working out!! What's actually happening when you exercise in the heat? Blood gets diverted to the surface of the skin for cooling purposes. The hotter you get, the more blood is diverted — as much as 25 percent of the body’s blood can end up going to the skin instead of exercising muscles or going to organs like the intestines, kidneys and liver. Some symptoms are muscle cramping, feeling faint or dizzy, headache, weakness, thirst, and nausea. Stay hydrated and have FUN this summer!

Local Events:
Click here to check out what's going on at the RibHouse in Bridgeport tonight!

Quote:
"The best way to cheer yourself up is to try to cheer somebody else up."
-Mark Twain

Results:

Rx+
Plentus - 5:22
Paul - 9:55 (115#/25")
Joe A - 11:34 (25")

Rx
Grans - 6:33
Olan - 9:06
Kim J - 9:34
Jim C - 10:03
Dorothy - 8:40
Charlie Y - 6:04
Donkey - 8:04
Brian - 8:19
Jeff - 9:19
JZ - 8:53
Jay S - 11:21
Mike V - 5:27
Jen S - 8:22
Sam B - 7:39
Chris B - 9:55
Todd - 9:10
Mike B - 7:58
Rob P 7:48

Scale
Steve Z - 17:30 (65#)
Jay E 9:30 - (95#)
Lindsey - 13:52 (45#)
Kevin - 6:37 (95#)
Kristen S - 11:05
Katie D - 12:46
Kathleen - 10:24
Christine - 12:39 (45#)
Annette) - 12:34 (45#
Dianne - 11:00 (15#, 21-15 only)
Tim H - 20:30 (65#)
C.C. - 9:15 (45#)
Darlene - 11:20 (55#)
Brittany - 11:20 (35#, 21-15 only)
Brian U - 9:28 (75#)
Maura - 10:44 (55#)

Other
Kit - 7:02 (sub 60# MBC)

NEW to the Schedule!!!

We are adding a 4:30pm class on Tuesday.

This class will begin Tuesday June 22nd.
Click here for the schedule and always check out CrossFit Kop for the most up to date schedule.

W.O.D. 6.17.10

"Try your luck"
Pick your WOD from the Hopper Deck

Videos:
How to stay positive.

Rob Orlando sets a lifetime PR Press (245lbs) at an adult low body weight of 185lb - video [wmv] [mov]

Plus a triple bodyweight deadlift (555lbs) - video [wmv] [mov]

Quote:
"There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will."
-Epictetus

Results:

6am Cindy:

AMRAP in 20 5 pullups, 10 push ups, 15 squats
Barb 15 rds band/knees
Chris P. 11 rds band
Lindsey 8 rds band/knees

12 noon Badger or 5k:

5k

Cindy 41:29

Bager

3 Rounds for time of

30 squat cleans 65#/95#

30 pullups

800m run

Rx:

Grans 34:21

Pukie 42:22

Olan 50:21

Jeff 51:30

Scaled:

Terri-Ann 40:22

Brian and Rob Ph. resident 4:30 WODers!!!

W.O.D. 6.16.10

*At the beginning of every minute perform 15 Double Unders (sub 30 single unders, if you do not have double unders), for the rest of the minute perform as many Front Squats (95#/135#)(scale weight according to level and ability) as you can during that minute. At the beginning of the next minute perform 15 Double Unders and then max rep Front Squats and so on until you reach 100 total Front Squats (scale to 50 if you are a beginner).

Your score will be the total number of minutes it took to reach 100 Front Squats (or 50 for beginners).

Quote:
"Cheerfulness and contentment are great beautifiers and are famous preservers of youthful looks"
-Charles Dickens

Results:
Rx

Jason: 12:30 (grd)

Scaled to 50 Reps Only

P. Lentus: 5:00 (135#/DU/grd)

Kevin: 11:50 (135#/DU/grd) 64 reps

Jen S: 14:57 (95#/DU/grd)

Kerry: 11:43 for 50 @95# (13:17 more at 85#/DU/grd)

Aimee: 6:42 (95#/DU/grd)

Scale to 100 reps

Barb: 9:57 (35#/SU/grd)

Charlie Y: 12:43 (135#/SU/grd)

Christine: 17:00 (35#/SU)

Rob Ph: 15:56 (115#/SU/grd)

Brian R: 14:50 (95#/SU/grd)

Scale to 50 reps

Steph E: 8:48 (75#/SU/grd)

Jen N: 9:00 (35#/SU/grd)

Flounder: 6:45 (35#/SU/grd)

Maura: 7:05 (53#/SU/grd)

Jaime: 4:53 (45#/SU/grd)

Vincent: 9:54 (95#/SU/grd)

Miranda: 19:00 (95#/DU/SU/grd)

Chris B: 5:58 (95#/SU/grd)

Jay S: 6:58 (95#/SU/grd)

Cindy: 10:40 (50#/SU/grd)

Victor: 12:57 (65#/SU/grd)

Dorothy: 15:00 (55#/DU/grd) 55 reps

SAZ: 18:56 (65#/SU/grd) cleans

Megan: 8:55 (35#/SU)

Chris P: 5:50 (75#/SU)

Lindsey: 8:53 (35#/SU)

Kristen S: 8:46 (65#/SU)

Katie: 9:56 (45#/SU)

Bevin: 12:00 (45#/SU)

JZ: 11:32 (115#/SU)

Steph E, Angela, Kathleen, Liz and Jay E.

Mel.

Sean.

W.O.D. 6.15.10

4 Rounds for time of:
Run 400m
Push Press, 20 reps 65#/95#
Clapping Push ups, 10 reps
Chest to Bar pull-ups, 5 reps


Community Events:
Reminder-Fundamentals of Running and POSE workshop this Thursday at 5:30PM.

Video:
The Affiliate Cup competition at the South Central Regionals, CrossFit Journal preview video [wmv] [mov]

Kids Classes:
Today there are two Kids Classes.
3:45-7-12 years and 4:45-3-6 years.

Quote:
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. "
-Herm Albright

Results:
Rx:
Grans 21:33
Jerry 23:19
Olan 23:50
Aimee 18:21
Tim P. 16:38
Sam B. 17:48
Laura 24:05
Todd 26:42
Jeff 28:29 (Push Jerks)
Mike B. 20:38
Joe A. 22:46
Pukie 22:41
P. Lentus 14:33

Scale:
Charlie Y 25:30
Terri-Ann 35:08
Donkey 27:46
Chris T. 29:30
Carlos 25:25
Steph V. 32:00
Miranda 28:01
Kelly 23:26
Tim G 37:01
JZ 21:01
Sean 29:26
Katie 30:40
Jay S. 30:36
Maureen 24:28
Lori 22:34
Mel 29:32
Ditty 27:03
Charlie T. 28:20
CC 25:59
Liz 27:07
Steph E 27:38
Kathleen 23:12
Holly 24:41
Jay E. 27:37
Terry B. 23:45
Rober 23:54
Dana 21:26
Angela 25:03

Christopher Nicholas

Congratulations to Nicole and Chris on the recent birth of Christopher! He was born on June 12th at 6:55am weighing in at 8 pounds 6 ounces, only a few pounds to go to catch up to Liam! After a 9 hour labor, mom and baby are healthy, happy and headed home today!

All our best to the newest edition to the Surrichio Family.

Quote:
"A baby will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten, and the future worth living for."
-Unknown