W.O.D. 11.18.10

3 Rounds for time of:

500M Row

21 Burpees

400M Run

Read:

Thanksgiving is on the way, time to read up on whats going to be on your table...

A visual guide to Yams and Sweet Potatoes by Mark Sisson

Thanksgiving Reminders:

We are Closed on Thursday the 25th for Thanksgiving.

Friday November 26th is a FREE Turkey Team WOD for you, your friends and relatives.

Question:

Who wants in for the next nutrition Challenge? We are looking at January to start...stay posted for information regarding the kick off "party" and challenge "rules".

Quote:

Even if you are on the right track, you'll get run over if you just sit there.

- Will Rogers

W.O.D. 11.17.10

CrossFit Total

1RM Back Squat
1RM Shoulder Press

1 RM Deadlift

(You are allowed 3 attempts are allowed to get to your 1RM in each lift above. Lifts must be performed in this order, Back Squat, Sholder press then Deadlift)

Click here for the basic strength standards for men and women.

Weekend Events:

Wod and Wings at CF Apex on 11/20 (who's in? we need to give Rob and Tayna a head count, please post to comments if you will be attending)

FREE Yoga with Tori Emery at CrossFit KoP on Saturday (11/20) at 11:00AM

The Whole 9 is offering a workshop in Lancaster, PA is this Sunday (November 21st). They recently began offering a "repeat offender" 50% off discount to those who have attended the workshop in the past and have updated the format to include more information.

Quote:

“Sorrow is knowledge, those that know the most must mourn the deepest, the tree of knowledge is not the tree of life.”

- Lord Byron

Check out Balanced Bites

W.O.D. 11.16.10

Row 90sec for calories

AMRAP 15 mins

15 Knees to Elbows
10 Box Jumps (21"/25")
5 Sumo Deadlift High Pull (95/65)

Row 90secs for calories

*Score will be total calories & total rounds completed, for example 20 calories & 5 rounds & 15 calories = 35 + 5 = 40

Skill:

Banded Deadlifts

12 x 2

Read:

Seasons and Periodization by Laura Pappas

CrossFit Training Log:

Tracking your data & keeping good records of your performance and progress is essential in CrossFit. With the help of Steph V, CrossFit KoP has introduced our very own updated training log. Click here to download it or find it on the side bar of the blog.

Quote:

Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.

-George S. Patton

RX +:

Nikki (25"/burpees) 30,6,24=60

Dorothy (burpees) 28,5,24=57

RX:

Jeff 31,5,23=59

Jim C 39,4,28=71

JZ 30,5,23 =58

Olan 36,6,29=71

Kevin 38,5,24=67

Pete 30,5,17=52

Sam D. 42,6,30=78

Jen C 30,7,22=58
Laura (burpee) 29,7,25=61
Shawn 35,4,31=70
Jen S 25,6,23=54
Keith M (burpee) 30,6,23=59
Paul 30,4,17=51
Mike B 38,4,40=82

Damn Close:

Danny 37,5,27=67

Results:

Kara 22,5,14=41

Chris 19,5,10=34

Sharon (35#) 27,3,18=48

Rob Ph "big boy" (21") 42,6,34=82
Jess S (35/17) 21,5,23=49
Mel (65/21) 25,5,23=53
Kathleen (55/21/burpee) 17,4,19=40
Liz (63/21) 25,4,23=52
Miranda (65/21) 28,5,22=55
Vincent (95/25) 24,5,17=46
Dana (65/21/burpee) 25,4,18=47
Sandy (45/13) 21,7,18=46
Katie (45/17) 26,5,22=53
Jerry (95/25) 34,6,30
Rob C (95/25/burpee) 26,4,20=50
Luci (35/17/burpee) 21,4,14=39
Wendy (55/21) 18,4,18=40
Kristy (63/13) 23,4,19=46
Todd (95/25) 37,6,23=66
ShengChing (65/17) 24,5,18=47
Lisa (53/21/burpee) 32,3,29=64
Charles (65/25) 23,4,20=47

Crossfit KOP Rock Climbing

Monday, November 22nd- 6-8pm

Philadelphia Rock Gyms- Oaks click here for directions

Join our group of KoPers for rock climbing! Cost is $20 (please bring cash)

Family and Friends (kids too) are welcome. Who's in??? RSVP to stephanie@radicalhateloss.com by 3pm on the day of the field trip!

NEW Wolverine T-shirts have hit the shelves.

Limited supply - $25

W.O.D. 11.15.10

5 rounds for time of:

7 Front Squats (75#/115#)

7 Power Snatch

7 Overhead Squats

7 Burpee Lateral Bar Jumps

Quote:

Obstacles are those frightful things you see when you take your eyes off your goals.

- Sydney Smith

Results:

Rx
Cate: 17:38
Jay E: 14:21 (95% ROM)
Jen S: 18:01
Grans: 13:12
Miranda: 21:51 (95% ROM)
Shawn: 22:01
Vinny: 20:28
Mike B: 17:46
Kev: 24:04 (95%ROM)
Rob Ph: 18:06 (95% ROM)
Han: 14:08

Scale
Pete: 1820 (85#)
Deb: 16:39 (65#)
Kara: 15:02 (35#)
Charles: 20:31 (45#)
Mike S: 18:48 (35#)
Rob P: 14:35 (95#)
Sam: 14:46 (95#)
Borden: 16:47 (75#)
Conn: 15:23 (75#)
Brie: 12:39 (15#)
Kristy: 16:09 (33#)
Sharon: 17:38 (22#)
Tim G: 18:10 (95#)
Parag: 22:05 (35# 4rds)
Poni: 13:00 (65#)
Karishma: 17:35 (PVC)
Isi: 14:32 (95#)
Rob C: 17:23 (95# BS)
Kim G: 21:30 (45#)
Kathleen: 16:56 (35#)
Liz: 21:21 (53#)
Melinda: 14:42 (53#)
Dana: 15:59 (45#)
Mike F: 15:25 (95#)
Flounder: 18:06 (55#)
Steph V: 19:30 (68#)
Brian R: 17:50 (95#)
Karen: 20:45 (45#)
Gabe: 16:53 (45#)
Dorothy: 16:22 (65#)
Jackie H: 19:55 (35#)
Tom D: 16:07 (33#)
Olan: 17:46 (95#)
Rachael: 20:59 (45#)
Nikki: 10:48 (3rds at 85#)
Jim C: 18:16 (95#)

On the Rx, 95% means that I told you at least once to get lower...if you repeated the rep, I will erase the 95%, if you did not, you were DC.

CROSSFIT KOP BODY COMPOSITION ASSESSMENTS

Did you know that, as a member of CrossFit KOP, you are entitled to a free body composition assessment twice a year? The body composition assessment can be performed by any of the CFKOP coaches and takes about 20 minutes to complete. We'll use a four point caliper method to estimate your body fat percentage and lean body mass. We'll also record your resting heart rate, blood pressure, height, weight, and arm, hip, waist, leg, and neck measurements. Along with keeping a log book of your performance in CrossFit WODs throughout the year, this is a great way to track your progress towards increased health and fitness!

To sign up for a body composition assessment, send an email to crossfitkop@gmail.com or talk to any of the CFKOP coaching staff.

We will offer body composition assessments during the next Thursday open gym session, which will be on December 2nd. Please plan on completing your assessment BEFORE you work out for the day.

Congratulations to CrossFit King of Prussia!

We raised the 3rd highest amount among affiliates in our Barbells for Boobs event!

1st Place CrossFit 714 at $12,970

2nd Place CrossFit South County at $4635

3rd Place CrossFit King of Prussia $4545

Thank you all for your support!

W.O.D. 11.14.10

Snatch

2-2-2-2-2

then:

with 70% of your 2 RM complete 2 snatches on the minute for 10 minutes

Quote:

It is a rough road that leads to the heights of greatness.

-Seneca

Happy Birthday to "Queen" Cate and Jerry!

W.O.D. 11.13.10

Helen

3 Rounds for time of:

400M Run

21 Kettlebell Swings (35#/55#)

12 Pullups

(compare to 7.30.10 or 5.7.10)

Quote:

To succeed...You need to find something to hold on to, something to motivate you, something to inspire you.

- Tony Dorsett

Results:

Rx

Sam: 8:20

Jim C: 14:40

Donkey: 15:57 (row)

Jen S: 12:15 (x-tra pullups)

Joe A: 13:30

Mel: 14:46

Cate: 10:43

Sam D: 11:13

Sam L: 12:41

Nik: 9:49

Grans: 10:14

Shoeless: 16:28

Scale

Rob Ph: 14:07 (Bk)

Dana: 14:59 (Bl)

Steph: 17:12 (MF)

Jenny: 14:22 (18G)

Beth: 13:42 (26Bl)

Jessica: 16:22 (25Bk/G)

Jeff Hi: 16:30 (Bl)

Kim G: 17:35 (Bk)

Rachael: 15:55 (26G)

Karen: 17:17 (26Bk)

As a finisher, we had a max KB effort. The winner was Grans with 111 swings!

Congratulations to Nikki who placed 7th at the BWI Mid-Atlantic Hopper!

W.O.D. 11.12.10

WOD's from the BWI Mid-Atlantic Hopper:

Your choice, you can select 1, 2, or 3 WODs to complete in class.

30-20-10

WallBalls (14#/20# all to 10ft)

Hang Power cleans (65#/95#)

Max Back Squats in 3 minutes

(135#/205#)

500M Row

44 Double Unders

Community Events:

Who's in for WOD and Wings?

Click here for more information. The event will be on 11/20/10 at CF Apex.

PA's Fittest Competition hosted by CrossFit 610 and CrossFit Advanced on 12/4/10.

CrossFit Lincoln hosts the "girls" affiliate challenge-complete 14 'girl' named benchmark WOD's for time in a team of 6. Click here for more information.

The Disposable Heroes WOD hosted by CrossFit Apex on 2/5/11.

Video:
"Finding and Developing Your Handstand Push-Up: Part 2" with Carl Paoli, CrossFit Journal preview video [wmv] [mov]

Quote:

Face each day with the expectation of achieving good, rather than the dread of falling short.

- Shannon Miller

I received the following email from Vic Nicholas, if you are interested in participating in this event hosted by CrossFit Apex please post to comments and I will reply to Vic with a total head count:

My name is Vic Nicholas, I'm an active duty U.S. Marine stationed at Naval Air station Joint Reserve Base Willow Grove here in Pennsylvania. I am a member of CrossFit Apex (Tanya and Josh Wagner), and I am also the Military Non-profit affiliate owner of CrossFit Blackhawk 66. I am sending all of you this e-mail to let you know that CrossFit Apex and CrossFit Blackhawk 66 are teaming up with CrossFit Hammond's Brad McKee (Disposable Heroes Project founder) in order to host a Disposable Heroe's WOD at CrossFit Apex. Save the date on your calendars and come on over to CrossFit Apex in February to help raise money for the Disposable Heroes Project: www.thedisposableheroesproject.com If you are going to be able to make it, please reply to myself and CrossFit Apex so we can get a feel of how many folks were are going to have come out and support this. Thank you for your time in reading this e-mail. We look forward to seeing you all in February if you are able.

Date: February 5, 2011 (Saturday)

Time: 10:00am

Location:

CrossFit Apex

100 Emlen Way, Unit 116

Telford, PA 18969

Donation: $20.00

WOD:

5 rounds for time of:

400 meter run

40 meters walking lunges

25 Knees to Elbows

25 Push-Ups

25 Burpee Pull-Ups

W.O.D. 11.11.10

Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
3 Rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Happy Veterans Day:
Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918.

Quote:

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.

-John Fitzgerald Kennedy