WHO:
CrossFit King of Prussia is hosting HELEN MEETS GRACE.

WHAT:
Helen Meets Grace – a partner effort.

Each team gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up that day.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
Grace- 30 Clean and Jerks for time (95#/135#)

We will accommodate a set scale for all levels and abilities but partners must use the same weight on the bar and KB. Prizes for the top ladies/men's Rx teams.

WHERE:
CrossFit King of Prussia - 200 DeKalb St. Bridgeport Pa.

WHEN:
We are running our GRAND-re-opening and Fundraiser to benefit Mammograms in Action on November 12th. Doors open at 9AM, opening announcements at 9:30AM, first heats will kick off at 10:00AM - heats assigned upon arrival.

HOW:
Click here to use this link to register online or donate at the door $35 per person. If you donate online please bring your registration. You can also sign up at the box.

WHAT ELSE:
Please come and celebrate this special occasion (you do not have to participate to attend). Save a Life. Save a Pair. We will have raffles, additional WOD's, food and beverages available. If you have or know of anyone or anything you would like to donate to the cause, please contact Aimee Lyons or Jen Sylvester. Last year we raised over $4,179 for the cause, can we top that this year? Please help us get to our goal! Athletes from all affiliates are welcome, the more the merrier!

W.O.D. 11.1.11

6AM - gets it done!

John K. over the Wall - 15 times in 5 minutes!

Jay E. 185 x 10 - OHS

Rebecca working on the OHS...

Overhead Squat
10-10-10-10

take 4 sets to find your 10 RM Overhead squat

(workout inspired by I.C.A)

Cash Out:
Max Wall Ascents in 5 minutes.

Quote:
"Teach yourself by your own mistakes; people learn only by error."
- William Faulkner

Results:
OHS/Wall
Rebecca S. 35#/ :) almost over the wall
Doreen 85#/3 @ 6ft
Jay E. 185#/6 @ 6ft
Mike S. 55#/2@8ft 5@6ft
John K. 95#/15@8ft
Joy 22#/ :) almost over the wall
Katie V 70/8 with box
John C 135(dc)/22 @ 8'
Tori 45/kbs
Meg B 35/6 @ 6'
Kevin B 105/18 @ 8'
Susan 45/ 4 with box
Chris T 78/6 with box
Jon S 65 Form
Peter 65 Form (6@8)
Jess S 50
Oleg 105 (8@13)
Katie 50
Ben 60(7@8)
Kate 75 (20@6)
Miranda 95 (10@6)
Shoeless 125

We apologize for the late notice, but the 7:30PM Westside Barbell Class will be CANCELLED tonight due to a Donkey illness.

W.O.D. 10.31.11

A stocky muscular carnivore, with a reputation for ferocity, strength and speed...

THE WOLVERINE:
6 Rounds for time of:
10 Clean and Jerks 135#/95#
20 Pull-ups
100 Sit-ups
1 Lyons Loop Run (approx 600M)

or the...

THE WOLVERINE CUB:
4 Rounds for time of:
10 Clean and Jerks 95#/65#
20 Pull-ups
50 Sit-ups
400M Run

(compare to 10.29.10)

Community Notes:
Starting at 3:30PM, we will have an open running evening since this WOD takes longer to complete then normal workouts. Arrive at anytime between 3:30PM & 6:30PM but plan to be finished by 7:30PM. We will run things similar to a regular class for "start" times. Costumes are welcome and encouraged!
7:00AM and 9:30AM classes will run as normal, please select the WOD most fitting to your level and ability.

Read:
Addicted to Exercise by Nicholas D. Kristof

Quote:
One need not be a chamber to be haunted;
One need not be a house;
The brain has corridors surpassing
Material place.
~Emily Dickinson

Results:
Rx Wolverines:
Mike V. 55:30
Aimee 66:40
Cate 64:12
Kurt 70:08
Vinny 67:19
Mike P 86:45
Brian R. 80:04
Kristin T: 67:43
Sam B: 53:06
Dom 69:33

Scale Wolverines:
Gabe 72:55 (115#)
Josh S 74:37 (115#, blue band)
Travis 81:54 (95#/band)
Rob Ph 78:17 (blkband)
Brad 70:52 (85#)
Lee 82:27 (75#/Blk)

Cubs:
Megs 28:10
Rebecca S 32:52 (35#, green+MF)
Paul F 37:07 (purple)
Susan 39:17 (pu-scale)
Kara 40:09 (pu-scale)
Chris T. 40:07 (pu-scale)
Jon S 57:14 (135# cub)
Joe C. 47:75
Becky 32:59
Peterbutt 31:49
Lindsey 34:17
Dorothy 38:41 (95#)
Jackie 40:47 (35#/KBS/band)
Becca 39:30 (45/band)
Diego 32:00 (65#/jump)
Kathleen 40:24 (63#/red)
Joe A 46:58, Rx
Randy 43:22, 95/Black
Luke 37:29, Rx
Danielle 30:14, ??
KSB: 40:43, 65/Rx
J.Na: 47:18, 65/Green
JZ was 34:??
Miranda 37:52 (95#)

Photos from another normal day at CrossFit KoP??!?!!

Peterbutt - no description needed

Anyone remember Kurt??
Well, he's back and yes did the entire WOD in those gloves!
Travis - What are you?
SPIDEY - aka Lee
OMG what is this?
I found it on Facebook, does anyone know this invader?
"Baby got back"
So your girlfriend rolls a Honda, playin' workout tapes by Fonda
But Fonda ain't got a motor in the back of her Honda
My anaconda don't want none
Unless you've got buns, hun
You can do side bends or sit-ups,
But please don't lose that butt...


Kristin T = Wonder Woman!

W.O.D. 10.30.11

10 Rounds for time:
10 Push-ups
10 Med Ball Cleans (14#/20#)

Community Notes:
Good Luck to Laura and Tim competing in the half Ironman in Florida today!

Good Luck to Jerry running the Marine Corps Marathon in DC today!

Quote:
"If a man harbors any sort of fear, it makes him landlord to a ghost."
-Lloyd Douglas

SOFTBALL CANCELED

Unfortunately due to the current weather conditions and potential to damage the field, softball is canceled for tomorrow. We will definitely reschedule for a nice day in the spring. Thanks for your interest and stay tuned for another event next month.....indoors perhaps?

W.O.D. 10.29.11

For time - Teams of 2 work to complete the following:
3000M Row (each athlete rows 250 at a time)
(while the other athlete completes the following...)
5 Chest to Bar Pull-ups
15 SumoDeadlift High Pulls 75/115#

Quote:
"What to do with a mistake: recognize it, admit it, learn from it, forget it."
-Dean Smith

W.O.D. 10.28.11

Push Press
5-5-3-3-2-1-1

Cash out:
Max Double unders in 5 minutes

Quote:
"Ride on! Rough-shod if need be, smooth-shod if that will do, but ride on! Ride on over all obstacles, and win the race!"
– Charles Dickens

Results:
Mike P 155#/60 DU
Tidmore 135/1
JKing 135/12
John K 135/93 cal (row sub)
Steve Z 95/9
Ali Z. 53/2
Joy 70/13
Mike S 105/325 SU
Dianne 83/328 SU
Rebecca S 100/46
Pat P 175/3
Pooch 145/15 DU attempts
Nina 125/104
Travis 135#/45 DU
Chris T 93/70
Susan 100/96
Kara 83/20
Paul F 195/62
Jeff 165/201
Keith B 195#/194 DU
Byrnesey 195/182
Dan G 155/54
Bo (formerly Dorothy, now Beat Olan) 120/239 (DC at 125, no rebending but some foot movement)
Diego 125/37
Kathleen 88/108
Barb 69.5/3
Kyle 170/65
Shoeless 165/76
Cate 150/143
Dawn 68/?
Jason: 200 - 287
J. Schwag: 175 - 73
Tony: 190 - 74
P: 215 - 374
Aimee: 130 - 260
Josh S: 175 - 92
Ph: 195 - 640 SU
Brian R: 185 - 66
Joe C: 155 - 121

W.O.D. 10.27.11

AMRAP in 15 Minutes:
3 Muscle-ups
6 Kettlebell Swings (55#/70#)
12 Box Jumps (24"/30")

Quote:
“He that cannot obey, cannot command.”
-Benjamin Franklin

Results:
John K- 6 (GRN/Trans,55#/30")
Lee- 8 (GRN/Trans, 45#/25")
Greg- 6 (BLK/Trans, 53#,24")
Kristin T- (BLU/Trans&Dips, 55#, 24')
Paul 5 (pu/rd, 17")
Becky 5 (mua and bar mu)
Keith 4 rx
Mike T 9 rx
John C - 6 RX
Schell - 7 (24",55#,MUT)
Sharon - 3 (ouchie,24",RR)
Rob Ph - 8 (24",MUT)
Steph - 6 (21",MUT)
WW - 9 (55#,situps,MUT)
Beth - 6 (13"17.6#,RR)
Patrick - 7 (JMU,55#)

W.O.D. 10.26.11

"Karen"
for time complete
150 WallBalls (14/20#) to a 8ft/10ft target

(compare to 6.20.11)

Quote:
“Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.”
-Buddha

Results:
Pat 13:09 - rx
Katie V -10:00 8#
Lee 8:50 -14#
Dianne 14# (75-5:59 / 100-8:39)
Bekah - 8:25 rx
Mike P - 13:59 rx - PR!
Pooch - 13:09 14#
Mike S - 17:17 (20,15,12)#
Becca - 9:29 10#
Barb 9:05 (8lb)
Susan 9:30 rx
Kevin 10:36 rx
Kara 9:19 rx
Kyle 11:26 rx
Gabe 9:46 RX
Brian R 12:40 RX
Arin 12:49 10#
Travis 14:50 RX
Rob Ph 9:51 RX (1:33PR)
Brad 10:59 RX
Shoeless 11:56 RX
Joy 10:05 10#
Amanda 10:21 8#
Josh 11:25 RX
Kathleen 8:50 RX
Dawn 14:49 10#
Westwood 10:04 RX
Joe C 8:59 14#
Jackie 11:00 8#
Oleg 14:12 Rx
Flounder 11:39 15#
Tim H 12:08
Diego 11:02 modified
Ernie 11:44 Rx
Kate 6:16 Rx
Denise 8:45 Rx
Cline 11:26 Rx
Vinny 8:39
Lindsey 11:06 Rx
Nick 15:34 DC
Charles 10:50
Tracy 8:29
Randy 14:59 14#
Borden 14:05 DC
Conn 14:24 DC
Tony 9:36 Rx
Debbie 8:32 6#

W.O.D. 10.25.11

Congratulations to Howard and his wife Eileen who had twins on Friday 10/21 Andrew Seth 5 lbs. 6 oz and Lexi Shayne 5 lbs. 6 oz...Mom and babies are doing well and should arrive home in the next few days!

3 Rounds for time of:
400M Run
50 Sit-ups
50 Deadlifts (95#/65#)

Community Notes:
There will be NO CrossFit Endurance class this week. Coach Pappas is headed to Florida to complete a half-Ironman.

Is anyone interested in another grass fed cow share, we have 5 shares left for a Dec 14th delivery, payment would be due November 11.

Quote:
“Discipline is the refining fire by which talent becomes ability.”
-Roy L. Smith

Results:
Mike P 15:08 Rx
John K 20:46 (85#, row, 25DL in last round)
Rebecca S 21:31 Rx
Kristin T 15:08 Rx
Lee 22:05 (75#)
Jay E 24;10 Rx
Nicole S 17:02 (25 DL/round)
Doreen 21:31 Rx
Nina 15:34 Rx
Pat P 25:12 Rx
Jeff 18:59 (75 DU sub for run)
Mark 24:53 (row)
Kevin B 18:06 rx
Keith 21:38 rx
Chris T 23:14 rx
Kara 23:07 rx
Katie V 21:39 rx
Jonathan 23:15 (65 lbs)
Lindsey 22:38 rx
Meg B 16:37 rx
Tori 23:03 (kb deads,run/row, good mornings)
Susan 20:28 rx
Ph 17:29 rx
Dan G 18:18 rx (open hips more)
Tidmore 16:09 rx
Nathan 15:27 (38# 1/2 reps)
Brian R 20:17 rx
Olan 17:19 rx
Oleg 18:34 rx
DeeDee 21:27 rx
Katie FM 21:46 (35#)
Jen S 18:10 rx
Kate 13:07 rx
Ditty 21:00 rx
Justin K 17:10 rx (tighten your upper body)
LP 12:53 rx (tighten your upper body)
Travis 17:48 rx
Gabe 17:40 rx
Megs 15:50 rx
Tim H 22:35 rx
Rachael 20:52 rx
Steph V 19:50 (sumo)
JZ 13:10 (135# 1/2 reps)
Tobin 16:11 rx
Mike Fab 19:22 rx
WW 19:47 (sub pushups for deads)
Sharon 27:17 (sub squats for deads)
Ben 24:41 rx (open your hips more)
Vin 14:59 rx
Joe C 26:32 rx
Becca 21:36 (sub squats for deads)