Jerry up the rope

W.O.D. 12.9.10

4 Rounds for time of:

2 Rope Climbs

100 ft of weighted walking lunges (15#/35#-DB or KB)

10 Hang Power Cleans (95#/135#)

Watch/Read:

Sage B. raps about the clean!

Certification:

Click here to register for the Olympic Lifting Certification we are hosting with Coach B. - October 22nd/23rd, 2011.

Quote:

Motivation is when your dreams put on work clothes.

-Author Unknown

Results:
Rx
Todd 19:29
Kevin 21:56
Laura 22:17
Joe A 26:12
Aimee 17:21
Cate 17:06
Tim P. 12:34
Jerry 19:29

Scale:
C.C. 17:02 (63#)
Kathleen 19:23 (55#)
Howie 22:17 (95#)
Mike S 22:13 (53#)
Danny 22:09 (95#)
Karen 19:40 (65#)

W.O.D. 12.8.10

3 Rounds for time of:

15 Deadlift 70% of 1RM. Every fifth rep must be held at the top position for 15 seconds.

15 Push Press 40#/25# Dumbells or Kettlebells. Every fifth rep must be held overhead for 15 seconds.

15 Burpees. Every fifth rep must be held in the top of the push up position for 15 seconds.

Coaching Tips:

Scale load and movements to match your current fitness level. The purpose of the mid-set holds is not only to develop muscle unit recruitment, but also develop mental toughness. Holding onto the bar that extra 15 seconds will help overcome weakness in your grip and weakness in your mind. The same will hold true for all three exercises in the workout. Keep in mind that the workouts that we do aren't always only for immediate physical improvements but for future workouts as well.

(compare to 1.15.10)

Read:

Finish where you want to finish on CrossFit Lisbeth

100 Challenge:

Coach P. had a great idea! Who's in? Let's resurrect the 100 Challenge. Pick an exercise, start on day one with one of the exercise, day two complete two repetitions, day 3...3, day 4...4 and so on until day 100, when you complete 100 reps! Don't miss a day!! We will begin this challenge on January 1...If you make it to 100 the challenge will end on April 10th. Post to comments your thoughts.

Quote:

Seventy percent of success in life is showing up.

-Woody Allen

W.O.D. 12.7.10

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Read:
The Inanity of Overeating from the Blog of Gary Taubes who is also the author of Good Calories Bad Calories and Why We get FAT.

Quote:

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.

-Author Unknown

Results: SP/PP

Chris T. 75/90

Kara 65/85

Pete 145/185

Lisc C. 53/58

Sarah W 73/83

Olan 150/170

Dorothy 80/102.5

Gabe 95/105x2

Denise 65/83

Karen 85/105

Tim H. 135/165

Kathleen 60/75

Amanda 72.5/75

Katie 60.5/83

Miranda 85/105

Nikki 105/125

Steph V. 100/120

Ditty 75/80

Ironman 135/145

Shoeless 120/140

Melinda 85/120
Jay E 245/245
Jason B 145/180
Sam B 180/185
Lee 90/90
ShengChing 70/95
Sandy 62/68
Todd 140/125

Photos:

Miranda

Gabe

Amanda

Olan

Community Reminders:

*Sign up today at the box to win the raffle for the ARMY/NAVY game tickets--Click here for the details. Winners announced on Thursday.

Thursday, December 9th, our CrossFit Kids Class resumes at 3:45PM.

Saturday, December 11th, we are hosting another FREE Yoga class with Tori--Click here to read more.

Thursday, December 16th, Festivus begins at 5:00PM--do you have your team ready?--Click here for details.

Sunday, December 19th, our CrossFit Kids Sunday Session resumes at 11:00AM

Wednesday, December 22nd, the CrossFit Holiday Schedule starts--Click here for details. The Strength class will resume in January on Thursdays at 5:00PM and Saturday at 11:00AM.

Sunday January 9th, 2011--We will be having a Practical Paleo Workshop- Who's in? --Click here to read more and register. Spots are limited.

Details about our Primal Challenge to get you kick started for the new year will be announced soon!

We will be hosting a CrossFit Level 1 Certification at CrossFit King of Prussia on March 12th and 13th. See the side bar of the blog for registration and details.

Liz over the wall!!!

Shawn -a triple extension blur

Mel setting up for the 3 point snatch

W.O.D. 12.6.10
Create your own team WOD!!

Working in teams of 2 athletes you have 25 minutes to accumulate the maximum amount of points for your team.

Point System is below:
1 Point = 5 Pull-ups
1 Point = 10 Push-ups
1 Point = 15 Squats
1 Point = 10 Push press (65#/95#)
3 Points = 2 - 6' Wall Ascents
3 Points = 4 Ring Dips
3 Points = 2 Snatches (65#/95#)
5 Points = 1- 8' Wall Ascent
5 Points = 225#/375# Deadlift
5 Points = 2 Handstand Push-ups

Quote:
"Obstacles are those frightful things you see when you take your eyes off your goal."
-Henry Ford

Rx Results:
Aimee/Brian 260
Danny/Grans 357
JZ/Han 313
Olan/Mike F. 223
Sam B/Rob Ph. 410
Shawn/P 445
Rob P/Mike B 344
Conn/Borden 181

Scale Results:
Kara/Chrs T. 488
Deb/Brie 343
Sharon/Steph 107
Tim H./WW 110
Donkey/Flounder 268
Gina/Jessica 122
Liz/Mel 132
Mike S/Beth 119
Jen S/Miranda 199
Julie/Pooch 51
Paul/Shoeless 216

"Even on my weakest days, I get a little bit stronger"

W.O.D 12.5.10

Timed 1 mile run

then

Cash Out:
for time
5 Rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Quote:
“You are never too old to set another goal or to dream a new dream.”
- C.S. Lewis

ARMY NAVY GAME!

We have some great news here at CrossFit King of Prussia...Steve Z (Kit's father-for those of you who haven't met Steve) has generously donated ARMY NAVY game day tickets for next weekend, Saturday December 11th. We will be raffling off two tickets at the box. This is open to CrossFit KoP members only. If you are interested, please fill out a raffle at the box! Winners to be announced on Thursday, December 9th...Thank you all for being part of our AMAZING community!

W.O.D. 12.4.10

Westside Barbell inspired Station Rotation
1. Banded Deadlifts 12x2
2. Prowler Push 30meters x 4 -max effort
3. Bamboo bar bench press
4. Reverse Hyper 3 sets of 30 reps

There will be 15 minutes allocated to each station.

Video:
"Louie Simmons on the Conjugate System: Part 1", CrossFit Journal preview video [wmv] [mov]

Community Notes:
The CrossFit Kids class will resume at 3:45PM on Thursday afternoons, starting on December 9th!

Quote:
“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.”
-Jimmy Dean

Photos:

Jessica & Ditty - bamboo bar bench press

Mike V.

Jim C.

W.O.D. 12.3.10

6 Rounds of:

Back Squat (135#/205#), 10 reps
then
In the following minute immediately after you re-rack the bar complete max rep sit-ups. Each sit-up will take one second off your total time. Score for this workout is total time less time/sit-ups completed.

Quote:
I'm a great believer in luck and I find the harder I work, the more I have of it.
-Thomas Jefferson

Results:
Rx
Rob Ph 12:11 - 148 = 9 43
Jim C 12:34 - 156 = 9:58
Cate 10:47- 223 = 7:04
Jason 9:27-111 = 7:36
Steph V 12:17-143 = 9:54
Danny 8:44-122=6:42
Mike F 10:54-132=8:42
Shawn 11:04-157-8:27

Aimee 12:08 - 191=9:07

Scale
Meghann 11:39 - 119sec = 9:40 (@95#)
Mike S 11:13 - 88 sec = 9:45 (@95#)
Kim G 11:36 - 119 sec = 9:37 (@ 95#)
Todd 12:01 - 122 sec = 9:59 (@ 185#)
Bekah 11:40 - 192 sec = 8:28 (@115#)
Donkey 13:21 - 220 = 9:41 @ 125
Brie 9:47 - 213 = 6:34 @ 65
Kelly 12:06 - 177 = 9:09 @ 15
Brian 14:23 - 224 = 10:39 @ 165
Dianne 14:13 - 175 = 11:18 @ 65
Ben 12:33-146 = 10:07 @ 95
Peterson 12:24-149 = 9:55 @ 135
Gina 13:44-113 = 10:47 @ 95 (11:51?)
Dorothy 10:17-172 = 7:25 @ 75
Shoeless 9:50-178 = 6:52 @ 135
P 12:05-243 = 8:02 @ 185
Mel 14:08-195 = 10:53 @ 95
Lindsey 10:24-154 = 7:50 @ 65
Sharon 10:57-108 = 9:09 @ 83
Olan 16:30-183 = 13:27 @ 185
Sarah S 14:22-165 = 11:37 @ 33
Sarah J 11:03-98 = 9:25 @ 45
Vivian 11:27-119 = 9:28 @ 83
Sara B 10:48-190=7:38 (100#)
Jim B 10:18-108=8:30 (105#)
Vincent 10:45-167=7:58 (155#)
Ironman 10:45-191=7:34 (95#)
Katie 11:24-122=9:22 (70#)
Melinda 10:52-170=8:02 (120#)
Rob P 11:30-126=9:24 (135#)
Miranda 10:34-182=7:32 (95#)
Chris B 10:48-135=8:33 (155#)
Rachael 11:20-156=8:44 (75#)

What: Our Holiday Party (aka Festivus)
Where: CrossFit KoP, 200 DeKalb St. Bridgeport Pa. 19405
When: Thursday December 16th @ 5:00 PM
Wear: A "festive" Holiday Sweater
Arrive with: A covered dish and festive drink and a gift under $5 for the gift exchange
Feats of Strength: First, organize a team of 4 (2 guys and 2 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max pull-ups and a 1RM deadlift. Your team's score will be the combined totals of the all pull-ups and all deadlifts. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.
Gift Exchange: Gifts under $5.00 are welcome.
Note: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!
Discuss: If you must Air Grievances...just let us know!

Karen swinging the 45# KB

Deb swinging the 55# KB

W.O.D. 12.2.10

AMRAP in ???

5 Kettlebell Swings (55#/70#)

10 Overhead squats (65#/95#)

15 Double Unders

*The length of time for the WOD will be left up to the Coach to use his/her discretion in determining the duration.

Community Reminder:

Open Gym tonight from 5-7PM.

Video:
"Baseline Workouts" with CrossFit Pacific Coast - video [wmv] [mov]

Quote:

“How wonderful it is that nobody need wait a single moment before starting to improve the world.”

-Anne Frank