Wall squats anyone?

W.O.D. 11.10.10

5 Rounds for time of:

5 Handstand Push-ups

5 Hang Power Cleans (135#/95#)

50 Double Unders

Quote:

There are no secrets to success. It is the result of preparation, hard work, learning from failure.

-Colin Powell

Results:

RX+
Plentus 6:10 (HPSU on 45# plates)

Sam B. 15:04 (Parallettes)

RX

Aimee 13:17

Cate 17:57

Tim P 10:24

Kevin 16:35

Damn Close to RX

Grans 12:56 (HSPU to 35# plate)

Brian R 23:25 (HPSU to 35/10/10 plates)
Olan 24:49 (HPSU to abmat)

Todd 16:45
Mike B. 14:05
Laura 9:55
Jen S. 12:59
Miranda 14:38

Scaled:

Meghann 15:55 (53#, 150 SU)

Mike S 19:15 (35#, 100 SU)

Kristin T 18:55 (53#, DU attempts)

Steph 25:53 (95#, DU attempts)

Ellie 17:13 (80#, DU)

Bekah 18:33 (53#, 500m row)

Jay 21:13 (135#, DU attempts

CC 12:35 (63#,,box) DU

Karen 26:49 (65#, box)DU

Dorothy 16:23 (2abmats, 95#) DU

Seth 19:52 (abmat,135#) DU

Sam D 11:57 (25#plate) DU

Sam H 12:33 (65#, full hsp)

Joyce 11:02 (45//25plate,singles)

Teamari 27:05 (83#,box)

Brie 12:48 (25#plate, singles)

Donkey (95#, 45+25#Plate, Row 300)

Hannah 12:55 (93#)

Rob Ph 12:24 (135#, SU)

Gabe 15:55 (85#)

JZ 17:13 (105#)

Tim H 22:12 (95#, 100SU)

Danny 12:44 (170#)

Mike F 12:19 (135#, 300m row)

Westwood 18:49 (95#, SU)

Tim G 17:31 (135#)

Liz 16:14 (Partial, 73#, DU)

Sara 18:12 (Box, 75#, DU)

Jim B 21:00 (Partial, 95#, SU)

Melinda 23:52 (Partial, 95#, Attempts)

Kim G 21:25 (Box, 68#, SU)

Ken 24:14 (Box, 75#, SU)

Lindsey 14:18 (Box, 75#, SU)

Vincent 17:30 (Box, 135#, SU)

Denise 20:45 (Box, 55#, Attempts)

Katie F. 18:09 (Box, 55#, SU)

Shoeless 27:26 (Partial, 115#, DU)

Sandy 16:59 (Partial, 53#, SU)

Borden 17:03 (Partial, 115#, SU)

Conn 15:56 (Partial, 115#, SU)

Roger 14:25 (Box, 95#, SU)

Paul 16:40 (HSPU, 95#, SU)

W.O.D. 11.9.10

Push Jerk

5-5-3-3-1-1

Quote:
"He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly."
- James Allen

Results:

Han 115x5

Steph 135 (pr)

JZ 135

Kate F 80 (pr)

Mike B 205 (pr)

Denise 75 (pr)

Kim G 88

Sandy 65 (pr)

Jim 135 (pr)

Tom 135

Joe D 185

Chris T 110

Kara 95

Cate 150
Peterson 185
Kristin T. 95
Jen S. 125
Cline 135 (1st class!)
Charles 115
Brie 85 (1st class!)
Kathleen 85
Cindy 100
Miranda 130

W.O.D. 11.8.10

Fight Gone Worse

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Muscle up (Reps)

2. Back Squat: 95/135 pounds (Reps)

3. Pistols (Reps)

4. Push-press: 75/55 pounds (Reps)

5. Mt. Climbers (Reps)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep.

Quote:

True success is not necessarily about being the best at all cost. It's about DOING your best at all times. If you do that long enough, who knows, you might just end up being the best.

-Tope Popoola

Results:

Rx

Mike V 524

Nikki 473

Scale

Pete 237

Sam D 331

Chris T 271

Kara 238

Laura 526

Mike S 231

Charles 409

Jen N 282

Kathleen 391

Conn 320

Borden 321

Vinny 373

Sheng-Ching 291

Rob P 411

Ellie 374

CC 402

Tim G 350

Jess S 386

Miranda 416

Flounder 318

Steph V 313

Vincent 343

Danny 352

Liz 397

Melinda 436

Jerry 427

Mike F 376

Gabe 421

Brian R 388

Rachael 480

Olan 301

Rob Ph 355

Kevin 290

WW 367

Tim H 229

Pat 332

Jeff 495

Dorothy 500

Shoeless 389

Ben 399

Gina 385

Cate, Shawn & Liz = Walking Handstand FUN!

W.O.D. 11.7.10

10-9-8-7-6-5-4-3-2-1 reps of Thrusters (65#/95#)

after each set of thrusters

3 Ring Dips

6 Pull-ups

9 Push-ups

Quote:

When obstacles arise, you change your direction to reach your goal; you do not change your decision to get there.

- Zig Ziglar

W.O.D. 11.6.10

3 Rounds of:

25' of Walking Handstands

15 Kettlebell swings 55#/70#

3 Rope Climbs

Scale:
30 hand raises from an elevated position

(upside-down or on a box, similar to hand stand push-ups)
15 Kettlebell swings (weight to scale)
9 rope pulls or 15 towel pull-ups

Coaches Note:
Don't be afraid of this WOD. Walking handstands are a new skill at CF KoP and many of you may not feel comfortable doing it, but as always, everything can be scaled to your level of ability and with practice, you too, will one day be walking on your hands.

Reminder:

We are offering FREE Yoga tomorrow at 11:00AM with Tori. Everyone is welcome! Click here to read more. If you can't make it we will be offering another session on 11/20 at 11:00AM.

Quote:

"Vision without action is a daydream. Action without vision is a nightmare"

- Japanese Proverb

Rx Results:
Joe A 20:51
Mike V 18:02
Shoeless 21:21
Jason 25:10
Cate 27:31
Shawn 31:32

Results:
Jeff Hi. 9:55 (53#/towel/box)
Steph V. 11:22 (55#/towel/wall-bands)
Jay E. 10:16 (rope-pulls)
Paul B. 19:03 (55#)
Kim G. 12:05 (35#/box/rope-pulls)
Denise 12:14 (35#/box/rope-pulls)
Sandy 10:55 (35#/wall/rope-pulls)
Matt A. 9:45 (45#/towel/box)
Sheng Ching 13:21 (35#/towel/box)
Ken 11:51 (45#/towel/box)
Lisa C. 13:07 (35#/towel/box)
Aimee 16:40 (wall)
Hannah 23:06 (towel/wall)
Liz 24:10 (45#)
Tom D. 13:51 (45#/rope-pulls/box)
Beth 25:45 (35#/rope-pulls/wall)
Jenny 26:00 (18#/rope-pulls/box)

W.O.D. 11.5.10

Heavy Thrusters

3-3-3-3-3

Weighted Ring Dips

1-1-1-1-1

Read & Listen:

To grill or not to grill? a question by Laura Pappas and an answer by Robb Wolf

Quote:

Excellence is not a singular act, but a habit. You are what you repeatedly do.

-Shaquille ONeal

Results:

*from floor

Kristen S: 75x2/MF

Brian R: 135/35

*Dorothy: 95/5

*Gabe: 115/GR

Karen: 85/BK

Olan: 165/70

*Mike V: 185/125

*Vincent: 150/70

Rob Ph: 175/GR

*Lisa C: 55/BL

Dianne: 65/MF

*Shoeless: 135/20

*Shawn: 165/55

Tim P: 160/70

Melinda* 105 (110x2), DC to BW

Vinny 175, 120

Jessica S* 45, blue

Sandy* 55, blue

Wendy* 45, blue

Melanie* 95 (100x1), DC to BW

Laura* 95 (100x1), 3lbs

Tim H 120, black

Rob P* 155, 45

Charles 35 (form), BW

Jen S 135x3 front squat

Miranda 110, floss

Jerry 175, 96.5

Chris B* 135, 35

Grans* 95 (105x2), 26.5

Jay E 205# Thruster, 25# Ring dip

Todd B 135#, 55# ringdip

Pat P 125#, ring dip purple band

Meghann B 83#, ring dip green band

Cate 135#, 35# ring dip

Katie 70, blue band dip

Sara 90, purple band dip

Deb 95, BW

Jim C 185, BW

We are publishing the Holiday Schedule early in order to help you with your planning needs for the upcoming season!

Click here for the Thanksgiving and Christmas Holiday schedule at CrossFit King of Prussia. You can also locate this on the top right hand corner of the sidebar.

Plentus and Ditty

W.O.D. 11.4.10

5 Rounds of:
200 Meter Sprint
followed immediately by

MAX push-ups

Record your MAX push-ups strung together in one set
(no rest at the top of the rep or the bottom, no butts in the air)
*recover 2 minutes between rounds

Coaches Notes:
This is MAX effort, your sprints should be like your are running for your life! Intensity...Intensity...Intensity!

Video:
"Analyzing the Big Men (105, 105+)" at the CrossFit/USAW Open, CrossFit Journal preview video [wmv] [mov]

Quote:
“Miracles happen to those who believe in them.”
-Bernard Berenson quotes

W.O.D. 11.3.10

AMRAP in 10 minutes of:

30 Double Unders

20 Ring Rows

10 Toes to Bar

Skill:

Muscle up

Recipe:

Banana Coconut Cupcakes

Read:

The ten most popular CrossFit workouts

Quote:
"The secret of being miserable is to have leisure to bother about whether you are happy or not. The cure for it is occupation."
- George Bernard Shaw

FREE-Open Gym Reminder

This Thursday, November 4th from 5pm-6pm will start our 1st Thursday of the Month Open Gym time. An Open Gym is an hour where the gym is open for you to select a WOD of your choice or work on a skill. There will be a CrossFit Coach available but no structured warm-up/WOD or cool-down. All CFKoP members are welcome.

W.O.D. 11.2.10

Deadlift

3-3-3-3-3

Community Events:
Good luck to Nikki who will be representing CF KoP at the The 3rd Annual Mid-Atlantic Hopper Challenge on November 6 and 7, 2010!

This Saturday November 6th we are offering FREE Yoga with Tori at 11:00AM at CrossFit KoP. Everyone is welcome, no matter you level of experience. Click here to read more.

Read:

A Rather Long Analysis of the Deadlift by Mark Rippetoe

Quote:

"No bird soars too high if he soars with his own wings."

-William Black