W.O.D. 10.24.11

Congratulations to all of our athletes photographed above who completed the Olympic lifting certification this weekend with the most amazing Coach B!

STRENGTH

Max Deadhang Pull-ups (in 5 minutes)

then

find your 1 RM Clean and Jerk (in 10 minutes)

Coaches Notes:
Weight cannot come off the bar...EVER.
There will be a 15 minute timer from the start of the WOD.
Record Max Pull-ups + C&J weight.

Mobility Monday:
Shoulders ala Donkey-Grace. We'll cover two partner stretches brought to CF KoP by Coach Donkey that will really help loosen up tight shoulder and increase range of motion. They worked wonders for Mike V this weekend, and it can help you too!

Cash Out:
1 Burpee - Happy 1st Birthday Chloe!

Quote:
"You don't write because you want to say something, you write because you have something to say."
- F. Scott Fitzgerald

Results:
Doreen 17 pullups/110# (thin blk band)
Bekah 15/105# (thin blue)
John K 20/145# (2 blk)
Lee 40/135# (green)
Paul F 18/165# (green, ROM)
Nicole S 7/115#
Katie V 13 /80# (thin purple)
Chris T.17/88# (green)
Kara 24/83# (green)
Susan 17/93#(green)
Barb 24/50# (green/MF)
Keith 17/215#
Kevin 30/185#
WW 15/145 (Shoulder to Overhead)
Becca 30/60# (form)(green/blue)
Joy 23/82.5# (green)
Nicole Mc 21/65# (green)
Sharon 15/118# (blue)
Jackie 25/60#/form (green/blue)
Jason L.12/245#
Steph V 30/145# (green/blue)
Ben S 13/125# (mental floss)
Chris S 15/195#
Brad 44/105#
Dorothy 11/125#
Arin 28/80# (green)
Mel 13/115#
Kathleen 27/75 (medium and thin blue)
Denise 9/100# (PR) (MF x 2)
Vincent Vincent 33/115#
Schell 19/ 200# (PR) (green band)
JZ 38 /135#
Flounder 15/ 130# (MF x 2)
Kate 21/118#
Vinny 35/205# (15 PU’s with 45# weight)
Sandy: 21 GR/85 PR
Conn: 28/175 PR
Sam B: 50 Wall/Form
Jen S: 6/105
J.Na: 45 GR/90
Shoeless 35/185
Randy 35 Black/130 PR
Erika 26/ 95 PR
Rachael 22 Blue/90 PR
Mahin 25 GR/55 PR
Luke 15 / 175 PR
Golden 25/ 165 PR
Tony 47/ 195
Justin 38 MF/145 PR then after class 165 HUGE PR
Jerry 45 / 195
Cline 45 GR / 135
Eddie 27/ 185 PR


Photos:
Jason

Warm -up

3:30 ladies!

W.O.D. 10.23.11

Prowler Pull Madness

Vivi!!! CFKoP Kids!

Steve's Club KoP

Teams of 6 complete the following:
6 Lengths Med Ball Throws
4 Lengths Prowler Pull 90# added
400 Push-ups
200 Burpees

Meet and Park at Frosty Falls for a 10AM TEAM adventure WOD with Aimee & Jason.

CrossFit King of Prussia will be closed for regular classes today due to an Olympic lifting certification being hosted. We apologize for any inconvenience.

Community Notes:
We will be holding Steve's Club Kids class at 1:30PM and our Regular Kids class at 2:30PM. Meet in the Lobby.

Happy Birthday Mel!!!!

Quote:
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."
Vince Lombardi

Results:
Team 1
Alison
Dawn
Jess C.
Jonathan
KSB
Mike T

18:44

Team 2
Cline
Jason B.
Joe C.
Justin
Meg
Oleg

17:57

Farthest Prowler Pull (135 + Prowler):
Men- Jason B
Ladies - Alison

W.O.D. 10.22.11

"there's no place like home"

Mike S....squatting!

Jess C. - ZEN magic

...and they're off!

"Squa-tober fest"
6 Round for time of:

400M Run

50 Air Squats

25 Jumping Lunges

Meet and Park at Frosty Falls for a 10AM adventure WOD with Aimee & Jason.

CrossFit King of Prussia will be closed for regular classes today due to an Olympic lifting certification being hosted. We apologize for any inconvenience.

Quote:

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

Results:
Jess C. 42:02
Lynne 35:32
Kristin T. 31:57
Rhonda 35:17
Sam B. 26:52
Kevin B. 27:59
Tim H. 38:51
Tracy 36:18
KSB 33:39 (5rds)
Jna 31:30 (4rds)
Erika 36:26
Flounder 36:54
Cline 38:56
Joy 42:34
Mike S. 38:44

W.O.D. 10.21.11

Kyle

Ernie

Cate

Kara

In 3 or 4 person teams...
As Many Reps (Stone/Calorie) As Possible in 20 Minutes:

200M Farmers Carry (rotating time component)

Calorie Row

Atlas Stone over racked bar*

*Weight and height will be scaled according to your team. Teams will be grouped on level and ability.

Community Notes:
We are adding a new 9:30AM Friday class starting today! This weekend there will be no classes held at the box due to the Olympic lifting seminar. However, there will be Adventure WODs held at 10AM on Saturday & Sunday at Frosty Falls, please meet and park near there.

Contest/Community Goal:
The challenge is to everyone in the gym...coaches included - "Get a Muscle Up" by Festivus or at Festivus. Each athlete successful in this task will get their name added to a new board "The Muscle Up Club" (soon to be up), the honor of having a muscle up and a FREE drink at Festivus! (NOTE: Even if you had one before and it has disappeared, you must perform one between now and Festivus....Jason)

Recipe:
Paleo Spaghetti

Quote:
"You are profoundly influenced by the company you keep."

- Greg Glassman

Results:

Becca N/Megs/Alexis/Dianne 314 (109 stones + 205 calories @ 30# stone/26.5# farmers)

Oleg/Pat P/Jay E/Paul F 368 (101 stones + 267 calories @ 90# stone/45# farmers)

Manny/Steve Z/Mike S 318 (98 stones + 220 calories @ 30# stone/35# farmers)

Cate/Jonathan/Keith 282 (63 stones + 219 calories @ 90/112# stone/45/55# farmers)

Kara/Chris T./ Susan 236 (46 stones + 190 calories @ 60# stone/35# farmers)

John C/Kevin/Mike T. 315 (30 stones + 285 cal @ 144# stone/70# fc)

Steph V./Sharon/ Dorothy 274 (45 stones + 229 cal @ 90/112 # stone/ 45 fc)

Kyle/Mark/Ernie 322 (54 stones + 368 cal @ 112# stone/ 55# fc)

Matt/John/Kevin 361 (175/150# stone - 120 FC)

Lindsey/JZ/Dawn/LP 342 (90/60/30# stone - 55/35/26 FC)

Shawn/Mike F/Dan G./Josh 358 (144/112 # stone - 70 FC)

Rob Ph/Olan/Peterbutt/Mike P. 446 (112# stone - 70FC)

Denise/Sandy/Nathan: 273

Tamas/Akeem/Minjoo/Borden 339

W.O.D. 10.20.11

100 Push Press (75#/115#)

Each time you break you must complete 50 Double Unders (advanced) or 25 (intermediate). Single under scale will be (x3). Bars will be taken from the floor. Scale weight according to level and ability.

Read:
What does it mean to be "original" by Liz Wolfe.

Quote:
"Integrity without knowledge is weak and useless, and knowledge without integrity is dangerous and dreadful."
— Samuel Johnson

Results:
Rx:
Olan 24:46 Rx
Aimee 11:57 Rx
Vinny 18:21 Rx
Danny 10:51 Rx
Mike V. 13:15 Rx

Scale:
Mike P 10:22 (75/150SU)
Paul 14:42 (100/100SU)
John K 8:55 (75/150mRow)
Bekah 12:19 (55/150SU)
Lee 19:45 (75/150SU)
NicOle 20:47 (55/25DU)
Megan 14:30 (53/25DU)
Keith 18:31 (95#/DU)
Tamas 15:36 (75#/25DU)
Kevin B. 23:50 (115/25DU)
Jen S. 16:44 (65/DU)
Stasie 12:12 (15/33#/SU)
Travis 14:34(75#/SU)
Sharon (B-day girl) 23:20 (63reps/50DU)
Lindsey 24:26 (55#/25DU)
Mike T. 15:22 (95/SU)
Becky 24:10 (53#/25DU)
Ernie 16:47 (95#/SU)
Gabe 21:49 (75#)
Rob Ph 17:58 (SU)
Kathleen 20:02 (45#/25DU)
Schell 22:54 (95#/SU)
Diego 20:56 (63/SU)
Ben 17:56 (SU/65#)
Denise 17:05 (45#/25U)
Lauren 1.5 Rounds (25#/SU)
Nina 10:39 (25DU)
KSB 24:30 (45#)
Megs 15:08 (55#)
Kate 14:52 (55#/25DU)
Arin 19:04 (35#/SU)

Photos:
Happy Birthday SHARON!!!

Form Follows Function:

Replacing the Old Beliefs with Your New Way of Thinking

FREE CLASS! Sunday, November 6th at 4pm

You now KNOW that what your body can DO is what counts.
However you find the scale can still ruin your day & your clothing size often correlates with your satisfaction with your body.

Join Stephanie Vincent, CFKoP Athlete and Professional Life Coach for a discussion about aligning your thoughts and behaviors with your new belief that the function of your body is what should matter. Stephanie will outline some important concepts that are essential to replacing your new beliefs with your old way of thinking.

To register for the class visit http://www.radicalhateloss.com/p/workshops-writing.html

W.O.D. 10.19.11

5 Rounds for time of:
200M Row or Run
20 Box Jumps (20-21"/24-25")
200M Row or Run
20 Pistols (10R/10L one legged Squat)
200M Row or Run
20 Kettlebell Swings (35#/55#)
200M Row or Run

Community Notes:
CrossFit KoP will be hosting a Level 1 Certification on January 7th & 8th. Click here to register today.

Quote:
"Winning is nice if you don't lose your integrity in the process."
– Arnold Horshak

Results:
The Nina - 40:12 Rx
Pat - 40:40, 3 rds, box pstls
Manny - 47:50, 20" / 26.5KB / box
Pooch - 41:20, 21" / DC pstl / 35KB
Mike S - 40:37 4 rds / 35KB / box pstl
Bekah - 41:27 / 17" / DC pstl
Tidmore - 42:45 / DC pistol
Mike P 39:57 rx
Kevin B 38:50 (assisted pistols)
Mark 44:48 (assisted pistols)
Susan 50:50 (assisted pistols)
Tori 31:28 (3 rds, squats, 25 lb)
Kara 43:58 (squats)
Rhonda 43:55 (step ups, squats, 18 lbs)
Becky C 53:09 (assisited pistols)
Kyle 35:45 (4 rds, assisted pistols)
Tamas 44:33 (assisted pistols, 55/35)
Megs 23:54 3rnds, P
Kate 39:27 P
Denise 40:35 P
Ernie 42:27 P
Josh 42:44 P
Ben 44:25 B,P,KB
Flounder 45:29 B,P,KB
DANIELLE 41:23 P
Balmer 35:57 P
Borden 42:48 4rnds, B,P,KB
Conn 45:08 P,KB
Sandy 43:24 B,P,KB
Rachael 42:03 P
Debbie 38:10 B,P,KB
Charles 38:37 B,P,KB
JNa 16:54 2rnds, scale
Miranda 25:55 3rnds
Golden 38:22 P,KB
Luke 42:20 P
Evan 38:00 3rnds, B,P,KB
Randy 45:00 4.5rnds, B,P,KB
Justin K. 44:56 P
Tony 41:33 RX
Erika 39:47 B,P,KB

W.O.D. 10.18.11

Katie V...strong Pull!

Prowler Races

Welcome to John C!

What do you do when your shoes fall off...keep pushing the prowler!

Sumo Deadlift
2-2-2-2-2-2-2

(compare to 8.23.10)


Cash out:
50 M prowler relay race
In teams of 3 or 5 (depending on class size), each athlete completes one 50M prowler push and then tags off to the next athlete who pushes the prowler back to the next athlete an so on. (95#ladies/135# gents) Scale weight according to team level and ability. Score is the total number of 50M prowler pushes in 5 minutes.

Community Notes:
7AM Endurance WOD - meet at CrossFit KoP

We are adding a NEW class to the schedule - 9:30AM Friday - Starting this week 10/21/11

Everyone has been asking...yes it's almost time for Wolverine - our house WOD. This will occur on 10/31 starting at 3:30PM, we will have an open running evening since this WOD takes longer to complete. Arrive at anytime between 3:30 & 6:30 but plan to be finished by 7:30PM. Costumes are welcome and encouraged!

Quote:
"There are seven things that will destroy us: Wealth without work; Pleasure without conscience; Knowledge without character; Religion without sacrifice; Politics without principle; Science without humanity; Business without ethics."
- Mahatma Gandhi

Results:
Rebecca 165
Kristin T 225
the NINA 255
Lee S 225
Mike P 375 PR
John K 273
Mike S 235
Manny 175
John C. 345
Susan 165
Lindsey 203
Chris T. 173
Katie V. 158
Kara 203
Jonathan 233
JZ 305
Schell 315
Keith 365
Brad 265
Arin 155
Joy 185
Kathleen 155
Nicole S 205
Sharon 275 (3Hundo Club X 1 rep)
Alison 210
Lauren 95
Steph 275
Kate 265
Oleg 235
Diego 265
Denise 225
Shoeless 425
Minjoo 185
Schell (yes, again) 275
Evan ?
Zac 385
Ernie 275
Nathan 125
Lisa 135
Luke 325
Jess C. 185
JNa 165
Akeem 265

W.O.D. 10.17.11

Olan & Keith - ring dip twins!

Kathleen
Rob Ph...SNATCH!

Kelly

Susan up the rope for the first time!

"Danny's Revenge"

3 Rounds for Time of:
20 Squat Snatch (65#/95#)
15 Ring Dips
2 Rope Climbs (20ft)

Community Notes:
We are hosting an Olympic lifting Certification this weekend. There will be NO regular scheduled classes in the box. We however will be hosting an adventure WOD at 10AM on Saturday and Sunday - Free to all members and friends.

Our next CrossFit KoP Sports Series will be on Sunday October 30th. Click here for more information, there are a few more spots available.

Quote:
"The ones who become stars or superstars are the ones who have a head on their shoulders and know how to use it."
-Julius Erving

Results:
Rx:
Aimee 17:05
Tim P. 16:58

Scale:

John C: 18:?? (65/band)

Lee: 19:04 (35/band/pulls)

Bekah: 16:06 (55/band/pulls)

KT: 24:15 (55/band/15')

Cline: 24:15 (55/band)

Nina: 21:02 (55/2MF/15')
Susan 19:00 (15 lbs, rope x 1, blue)
Kara 20:56 (53 lbs, rope x 1, blue)
Chris 18:46 (53/35, blue, pulls)
Diannah 21:21 (35, blue, pulls)
Danny 21:58 (12ft rope climbs)
Tamas 22:22 (45/ropescale)
Keith 27:27 (ropescale)
Olan 25:10 (75)
Dorothy 22:35 (53/MF/15')
Jackie 19:16 (15#/PU/P.dips)
Becca 23:12 (22/band/ropescale)
Rachael 24:55 (45/band/15')
Barb Z. 19:59 (15#/P.dips/Ropescale)
Katie V. 20:00 (15#/Ropescale/band)
Jon 19:24 (53/PU/band)
Kelly 20:00 (boxjumps/band/ropescale)
Brian 21:50 R. (75/DC-rings)
Rob Ph 18:45 (95/band/ropescale)
Gabe 22:04 (65/band)
Diego 4 rds (AMRAP in 15, kbsnatch,p.dips, box jumps)
Kathleen 21:15 (35/band/ropescale)
Megs 13:07 (45/ropescale/band)
Laura 21:19 55/band
Jen S 27:08 55/band/15'
Sandy 19:09 40/bands/pulls
Jess S 21:38 35/bands/pulls
Keith 22:22 45/bands/pulls
Shawn 23:32 95/15'
Travis 25:12
Paige 20:02 35/bands/pulls
Jeff Hi 24:14 75/band/pulls

W.O.D. 10.16.11

Rowing Nicole:
As Many Rounds as Possible in 20 Minutes
Row 400 M
Max Pull-ups

*Score for this workout is the total repetitions of Pull-Ups completed in 20 Minutes.

Quote:
"Believing you can be perfect is the fatal imperfection. Believing your invulnerable is the ultimate vulnerability. Being a warrior doesn't mean winning or even succeeding. It means risking and failing and risking again, as long as you live."
- In Search Of The Warrior Spirit

Results:
Joe C 34 row/run
Tamas 58 row/run
Mike S 16 row/run
Justin R 34 row/run
Justin K 56 row/run
Danny 74 row/run

Scale:
Rachael 35 MF
Krista 52 blk/blue
Jess S 27 green, row/run
Ellen 28 green, row/run
Lew - 29 (black)
Steve Z - 31 (black)
Jonathan - 45 (green)
Tidmore - 24 (MF)

W.O.D. 10.15.11

Chris S. takes home the Victory!

Flounder does Grace - hits a huge PR!

Jay E.

The first Annual Bench Off!

Eddie

Jason B.

"GRACE"
for time:
30 Clean and Jerks (95/135#)

Donations are not required but appreciated to participate, all fund-raising efforts will go to "Mammograms in Action"

Community Reminders:
Bench Off 11AM
WAM10 Winner announced 11AM
Regular Barbell Strength will also be running at 11AM
Jay and Tori's After party 1PM

Quote:
"Each one has to find his peace from within. And peace to be real must be unaffected by outside circumstances."
- Mohandas K. Gandhi

Grace Results:
Mike T. 4:08 Rx
Dorothy 6:40 Rx
Jason B. 2:59 Rx
Jeff 4:52 (115)
Flounder 5:57 (115)
Susan 3:59 (63)
Eddie 3:46 (115)
Sheng Ching 5:01 (63)
Ken 4:48 (75)
Keith 3:39 Rx
P-Ditty 5:12 (75)
Travis 3:32 (95)
Jess C. 3:46 (65)
Justin 4:10 (95)
P. 3:30 Rx
Arin 4:07 (45)
DeeDee 4:38 (75)
JNa 4:09 (65)
Mark B. 4:22 (95)
Ross 3:59 (125)
Aimee 2:57 Rx
Alexis 4:04 (45)
Joy 3:17 (45)
KSB 4:06 (65)
Todd 4:55 (135/95)
Jess S. 5:07 (63)
Kate 3:25 Rx
Olan 2:37 Rx
Mike V. 1:48 Rx
Stasie 5:33 (45)
Cate 2:46 Rx

Bench Off Results:
Men
1st- Chris S.
2nd- Chris P.
3rd- Mike V / Ross

Ladies
1st- Nina
2nd- Cate
3rd- Aimee