W.O.D. 7.11.11

21-15-9
reps of
Dumbbell Hang Squat Clean
Handstand Push-ups

Mobility Monday:
Lower Legs. Today we'll focus on the lower leg and work to increase range of motion, and decrease pain, in the calf and foot. We'll use balls and foam rollers to get the gnarliest parts and ease muscles that may be tight from oly lifting or running. Meet Jeff at 5:30PM & 6:30PM for Mobility Work after class.

Community Notes:
Congratulations to Donkey, Cate, Mike V, Dom, Jason & Aimee who all completed the Mobility Certification with Kelly Starrett on Sunday. If you haven't ever checked it out, look at what mobilitywod.com has to offer!

Have you checked out our survey? Click here to post your thoughts.

Quote:
"To the man who only has a hammer, everything he encounters begins to look like a nail."
—Abraham Maslow

Results:

Doreen: 7:50 (20/2ab)

Jay E: 11:18 (50/2ab)

Kristin T: 8:49 (25/3ab)
Diego 13:08 (25/21"box)
Kara 12:58 (25/kick-up)
Chris T. 12:58 (25/kick-up)
Melissa D. 14:14(15/10/kick-up)
Keith B. 16:32 (45/2ab+25#)
Bonnie N. 14:22 (15#/21"box)
Mel 9:35 (25/2AB+25#)
Becca 20:40 (20#/kick-up
Kevin 19:05 (55)
Killa B. 17:47 (35/1ab/10#)
Arin 15:46 (15/ROM)
Jackie 15:42 (20/push-up)
Joy 18:10 (15/3AB/ROM)
Brian R. 16:34 (40/45#)
Rob Ph 15:32 (50/2AB)
Kathleen 15:21 (20/21"box)
Tamas (30#/2AB RoM)
Rob P: 18:39 40/Rx HSPU / CO: 3:21
Sam B: 18:06 45/Paralettes / CO: 2:22
Jess S: 14:02 15/kick ups / CO 3:52
Sheng Ching: 11:30 25/box / CO 5:14
T.Howard: 16:08 30/abmat / CO 2:33
Dan B: 8:46 25/box / CO 3:35
Jen S: 14:14 25/abmat+10#bumper / CO 2:18
Nathan: 10 (21 round only) 8#/knee p.u. CO 4:09 (21 only)
Pooch: 10:52 (30/box) / CO 3:30
Justin 16:50 35/45+abmat / CO 3:01
Danielle H: 9:36 (15/box) / CO 3:45
Mike F. 12:20 (55/box)
Kate C. 13:03 (35/15ABmat)
Liz 12:38 (20/lots of ABs)
Nick 12:41 (25/45AB)
Becky 11:03 (15/ROM)
Terri 7:24 (10/Box)
Steph V. 12:47 (26.5Kbs/PU)
Patrick 10:35 (30/Abmat)
Megs 11:00 (25/15abmat)
Denise 10:16 (15/ROM)
Katie FM 11:13 (15/box)
Flounder 10:33 (15/box)
Miranda 11:05 (25/25ABmat)
Rachael 12:24 (25/35ABmat)
Tim H. 10:44 (25/box)
Sandy 8:09 (15/45#)
Chris S. 16:20 (50/DC)
Victor 11:45 (25/box)

W.O.D. 7.10.11

Back Squat
5-5-3-3-3-1-1

then

In 5 minutes complete the following AMRAP:
3 Back Squats at 70% of your 1RM
6 Clapping Push-ups

Read:
Face the Fin by Lisbeth D.

Quote:
"Courage is not the absence of fear, but rather the judgement that something else is more important than fear."
—Ambrose Redmoon

CFKoP Member Survey:

A. Is there an interest in adding a regular CrossFit class on Thursday night?

B. Would you like to see a Westside Barbell Class added to the schedule? In our Westside class we would offer a rotating series of strength and assistance moves targeting specific muscle groups. Lifts will include Deadlift, Bench, Squat and a HUGE variety of assistance work.

C. Would you like to see us continue the format of the Regular Barbell Strength class? and the current time/day?

W.O.D. 7.9.11

Five rounds for time of:
1 Rope climb, 20 feet
5 Ring dips
15 Toes to bar
20 Walking lunges

CrossFit Manifesto:

Regimens built from functional exercises at high intensity and constantly varied structure -

Produce a superior cardiorespiratory adaptation
Are essential to fitness and health
Constitute the most effective rehabilitation from injury
Comprise the only truly safe protocols
Elicit an inordinate neuroendocrine response
Are singularly unique in developing core strength
Yield unparalleled general physical preparedness or fitness

Quote:
"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away."
—Antoine de Saint-Exupéry

Results:

Rx

Todd: 14:36

Joe A: 25:35

Sam D: 19:15

JZ: 19:40

DC

Jen S: 19:04

Scale:

Shoe: 28:02

Howard: 21:45

Krista: 23:30

Dianne: 23:29

Dorothy: 20:59

Rhonda: 21:44

Nicole: 23:20

Tamas: 25:00

SAZ: 29:05

Danielle S: 16:15

KSB: 21:00

Arin: 14:28

Vincent Vincent: 20:24

W.O.D. 7.8.11

For time complete:
30 Power Cleans 135#/95#
30 Power Snatch 95#/65#
800m Run
30 Push Press 95#/65#
30 Deadlifts 135#/95#

*Use one bar and adjust weight as necessary for your workout.

Community Notes:
Reminder to all CFKoP members - we are hosting the King and Queen of Prussia on 8/13 (Gang this is for you!). Click here for more details. All athletes at the gym should compete! Last year it was the best event we hosted, T-shirts for participants, food and a stink and drink following the event. Who's in? Who will be crowned this year. Remember CFKoP coaches do not compete in this. John and Cate will give up their crowns on 8/12 for the new reign to begin on 8/13. Cick here to see last years workouts and results.

CrossFit King of Prussia will be hosting a Level 1 Certification on October 1st and 2nd - click here to sign up today.

CrossFit King of Prussia will be hosting a CrossFit Olympic lifting certification on October 22nd and 23rd - click here to sign up today.

Quote:
Things turn out best for the people who make the best of the way things turn out.
-John Wooden

Results:
Mike S. 24:51 (85/55/95DL)
Mike P. 19:31 (95/65/135DL)
Peterbutt 19:40 Rx
Nicole S. 22:45 (85/65/95DL)
Chris T. 16:59 (95/65)
Meghann 22:26 (75/65)
Todd B. 17:03 Rx
Kristin T. 16:47 Rx
Cate 12:56 Rx
Aimee 13:02 Rx
Pat 22:19 Rx weight 1000 Row
Nina 13:42 Rx
Diego 25:00 (35/45/75)
Nick C. 21:01 (85/65)
Tom H. 24:16 (110/80)
Donkey 19:00 Rx
Nicole 15:34 (22/42/72)
Jack 14:29 Rx
Victor 21:02 (95/20/30#DB)
Sharon 24:13 (76/46/56/95)
JB 16:50 (95/65)
Keith 21:18 Rx
Kathleen 23:06 (65/45)
Joy 15:51 (42/22/row 1000M)
J.Na: 18:58 (55/35/35/95)
JZ 18:34 (115/75/75/135)
Jeff 18:50 (115/95/95/135)
Chris S: 15:19 Rx
Sandy 20:05 (45/35/45/85)
Alex 18:10 (25/25/25/55)
Mark 19:39 (95/75/75/125)
Jason B 13:18 Rx
Sam B: 15:22 Rx
Rob P: 14:21 Rx
Chris B: 21:03 (115/95/95/135)
KSB: 22:35 (85/55/45/95)
Nathan 16:10 (PVC)
Joe A: 18:59 Rx
Vinny: 13:29 Rx
Jerry 19:07 Rx
Steph V. 12:47 Rx
JP 23:42 (95/65)
Elyse 17:59 (85/65)
Brian R. 18:26 (115)
Rob Ph 15:49 Rx
WW 26:45 (125/95)
Josh S. 18:39 (105/75)
Shoeless 19:00 Rx
Mike Fab 15:14 Rx


Photos:
Diego welcome to classes!
Joy learning the push press
A big welcome to Jack & Nicole from CrossFit Oahu

W.O.D. 7.7.11

Interval rowers!

Joe D. back at the nooner!

Row 150M x 6

rest 1 minute between intervals

then

"The Baseline"

500M Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Community Reminder:

Today is the first Thursday of the month, Open gym will run from 5PM - 7PM. All CFKoP members are welcome.

Video:
Check out these archives - CrossFit San Francisco plays with Overhead strength
[mov] [wmv]

Quote:

"Spirit ... has fifty times the strength and staying power of brawn and muscle."

- Unknown

Results:
Mike P 5:14 Rx
Steve Z. 9:12 KB/Ring Row
Jay E. 5:31 Rx
Nina 6:48 floss
Peterson 5:35 Rx
Nick 5:47 Rx
Kara 6:35 Blue
Dianne 8:35 green
Kevin B. 4:45 DC
Tim (visitor from NEPA) 4:44 Rx
Nicole Mc 6:18 Green
Dorothy 5:33 Rx
Karen 7:32 Green
Joe D. 8:02 blue
Rhonda 5:32 green
Keith 7:06 Rx
Jen S. 6:21 Rx + GHD
Olan 4:22 Rx
Donkey 6:01 Rx
Sharon 7:19 Mental floss
Kate 4:55 DC
Victor 6:34 band
Gina 6:06 green/knees

W.O.D. 7.6.11

Travis

Mel

Graeme

1 RM Snatch

then

2 snatches at 70% of your 1RM on the minute for 8 minutes

Video:
"Forward Rolls" with Jeff Tucker and Jeannie Bassi by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Quote:

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle or it will starve. It doesn't matter whether you're a lion or a gazelle -- when the sun comes up, you'd better be running!"

-Unknown

Results:

Mike P: 95

Diego: 75 power

Tamas: form

Meghann: 85

Mike S: 75

Jay E: 195

Pat: 125

Nina: 95
Francine 35 power
Joy 50 power
Becca 5o power
Kevin B. 95
Keith 155
Karen 95
Dorothy 85
Stephanie 45
Ciera 63
Tom H. 105 power
Mel 83
Megs 63 power
Kate 73 power
Jackie 80
Steph V. 83
Aislinn 25 form
Graeme 25 form
Ben form
Kathleen 55
Travis form
Mike T. 135
Sharon form
Jen S 93
Miranda 100
JZ 105
Tim H 75
Sandy 60
Flounder 85
Mark form
Jason B 135
JP 100
Jen Na 42.5
Pooch 75
Jess C 78.75
Chris T 95
Lindsey Peterbutt 65
Shoeless 135
Donkey 78

W.O.D. 7.5.11

We welcome home and congratulate Donkey on her recent Powerlifting Certification at Westside Barbell in Ohio.

Donkey has now completed her L1, CFKids and Powerlifting Certifications - she is our newest coach at CrossFit KoP and will be taking over the Friday 5:30PM & 6:30PM classes! Job well done Donkey!!

3 Rounds for time of:

400 M Run

20 Kettlebell Swings (35#/55#)

20 WallBalls (14#/20#)

20 Pull-ups

Read:

Philly Olympic Tri by L. Pappas

Community Notes:

Happy Birthday to Howard, Lindsey & Katie D. who all celebrated birthdays last week!

Quote:

"Build up your weaknesses until they become your strong points."

- Knute Rockne

Results:

Mike P: 28:13 (45)

Jay E: 26:14 (70)

Nicole: 26:45 (Rx)

Diego: 26:05 (35/14/mf)

Pat: 27:43 (row/G)

Mike S: 28:20 (35/14/red)

Nina: 21:18 (pu rom)

Kristin T: 20:02 (mf 9')
Kevin B 20:58 rx
Tom H 28:28 (20/55/black)
Nicole Mc 21:38 (8/26/green)
Becca 26:34 (10/18/green)
Joy 21:45(10/18/green - 1/2 pullups)
Ciera 22:12 (10/26/jumping)
Sheng-Ching 28:38 (14/35/black)
Kara 22:12 (14/35/green)
Cate 16:06 rx
Panos 15:58 (14/45/jumping)
Jen S 17:20 Rx
Rob Plu 18:08 Rx
Sam B 14:49 Rx
Jason B 17:04 Rx
Jason R 26:52 (green)
Mark 29:36 (45#, green)
Liz 24:48 DC
Kristin SB 28:14 DC
Alison 22:03 (10#/black)
Jess S 29:39 (green)
Alex 19:54 (26.5#/10#/green)
Tim H 27:31 (35#/black)
Jen Na 26:58 (26.5#/10#/green)
Jon 17:31 (45#/green)
Tony 16:09 Rx
Steve Z. 20:03 (row 500m/35#/ring row)
SJemes 24:06 (26.5/8#/black)
Shoeless 26:33 Rx
Kathleen 26:41 (G)
Travis 24:04 (B)
Rachael 26:02 (B)
Tamas 27:42 (rom)
Mike F 26:03 (Rx)
JZ 21:58 (Rx)
Dorothy 24:33 (Rx)
Brian R 23:00 (Rx)
Aimee 19:39 (55)
WW 26:57 (2mf box)
Bonnie 22:43 (18/10/bk)
Aislinn 26:18 (18/10/b)
Mike V 17:03 (70)
Patrick 23:54 (TTP)
Shawn 20:32 (Rx)
Miranda 28:42 (Rx+)
Megs 19:34 (Rx)
Mel 21:40 (DC)
Jeff 22:18 (DC)
Andrea 17:33 (18/10/J) 2rds
Danielle S 28:22 (25/bkg)
Kate 19:09 (Rx)
Vinny 17:03 (Rx)
Danny 17:00 (70)
Justin 24:22 (Rx)

W.O.D. 7.4.11

Rest Day

CrossFit King of Prussia will be closed today in honor of the 4th of July.

Quote:

"Those who expect to reap the blessings of freedom, must, like men, undergo the fatigue of supporting it."

-Thomas Paine

W.O.D. 7.3.11

Three rounds for time of:

12 Front squats (95#/135#)

12 Burpee pull-ups

Quote:

"You will do foolish things, but do them with enthusiasm."

- Colette

W.O.D. 7.2.11

Wedding Day!

Congratulations to Coach Plentus and Ditty...their special day has finally arrived!

Deadlift

1-1-1-1-1-1-1

then:

AMRAP in 7 minutes

7 Deadlifts at 50% of your new 1RM

7 Box Jumps (20-21"/24-25")

14 Air Squats

Quote:

"Love one another and you will be happy. It's as simple and as difficult as that."

-Michael Leunig

Results:

J0e C: 250-3

Ken: 240-3

Doreen: 185-5

Nicole: 225-4

Joy: 165-4

Becca: 135-3

Jess S: 200-4

Dorothy: 225-4

Cate: 255-7

Panos: 270-6

Tamas: 285-5

Krista: 100-4

Mike F: 275-4

Mike L: 285-4

LP: 215-7

Tim: 400-7

Dianne: 195-4

Aimee: 250-7

Jay E: 520-4

P: 415-7

Erik: 360-6

Dan: 325-3

Justin: 300-6