W.O.D. 11.10.11

CrossFit Kids take on a 10 Minute "Cindy"

Careful, that bar rotates!

Lindsey - HSPU & Mike -DL's

"Diane"
21-15-9
Deadlifts (225#/155#)
HandStand Push-ups

(compare to 3.25.11)

Community Notes:
We will need some volunteers for this Saturday's event. Even if you are going to WOD and can lend a hand (before or after) please let us know. Judges, Registration and Heat Assigners will be needed.

Quote:
"No matter how many goals you have achieved, you must set your sights on a higher one."
-Jessica Savitch

Results:
Lee 10:18 (135/25box)
Mark 7:37 (135/30boxknees)
Megan 8:32 (115/2plates)
JP 7:44 (155/box)
Cline 11:33 (175/25box)
John K 7:15 (155/Handstand)
Oleg 7:30 (185/30box)
John C 7:06 RX
Ernie 8:43 (165#,2mats)
Eddie 7:39 (205#,2mats)
Steph V 9:26 (HS Attpts)
Arin 7:00 (103#,ROM)
Danny 7:55 RX
Schell 6:36 (185#,box)
Mike P 6:01 (box)
WW 8:58 (135#,box)
Rob Ph 9:42 (plate/box)
Cate 13:10 RX
Aimee 19:06 RX
Mike V 8:57 Rx
Mike T 12:16 Rx
Mark B 9:23 (135#/3ABmats)
Becky 9:03(113#/1ABmat)
Lindsey 9:54 (123#/2ABmats)

Athlete of the Month - Danny

Hometown:

Chicago, IL. South Side and I am in no way a Cubs fan.

Current Location:

King of Prussia

Age: 31

Occupation: Sales

College:

Undergrad- Southern Illinois, Masters Texas A&M

Childhood hero- Hulk Hogan

Adulthood hero- Optimus Prime

Favorite Quote?

"You only live once, and the way I live, once is enough."

-- Frank Sinatra

Did you ever play sports?

High School I played football, wrestled and baseball. College was rugby.

Games you like to play?

As a kid I loved playing Chutes and Ladders. As an adult I love playing F, marry or kill.

When did you start CrossFit?

Aug, 2010 I believe. First WOD was a well-known buzz saw called Fran. Rachael was who I was partnered with doing the WOD and it took me the longest in the class to finish. The funny part is, I even scaled and it took me an hour. I used every band that Aimee had available.....it looked like a car wash. It was just bad, I seriously considered quitting crossfit and going back to a globo gym.

What is your biggest achievement at CrossFit?

This is easy, my first muscle up. I seriously thought I would never get one.

What do you feel that you still need to work on?

All gymnastic movements, snatches, rope climbs, wearing a weight vest (this crushes me), and bear crawls (stupidest thing ever but crushes me).

Goals for the rest of this year?

Overall my biggest goal is to prepare myself both physically & mentally for sectionals this upcoming year. I would also say that another goal is strength endurance.

What is your favorite time of day to WOD?

Any time after 9am. Danny is not a morning person

What's your favorite WOD?

Mentally- Kalsu. I have never come as close to quitting a WOD at least 7 times as I did Kalsu. You really have to fight through this WOD. Let me also add, Kalsu mentally is not my favorite while I am doing it. Only when I reflect back after 2 hours of not moving on the floor did I realize the benefit of that WOD. Physically- Grace is a good one, Nancy, Diane (even though my hspu crap out on me) and Elizabeth.

What's your least favorite WOD?

Physically- Kalsu...brutal. Overall it has to be Wolverine. Talk about silly, 600 sit ups are not enough? We add in double Grace, 120 pull ups and over a 2 mile run. SILLY

What's your favorite lift?

Pre crossfit I was a chronic bench presser like my friend Vinny. But I have grown to like the deadlift and front squat.

What's your least favorite lift?

Snatch.

What's your favorite foods, and snacks?

One of my fav meals I learned to make from the paleo challange was the meat balls with spaghetti squash. I cant believe how good that is. Still one of my fav meals. On occasion, I am tempted to dabble in some beer, pizza, wings, fries and anything this is open after 2am.

Whats your favorite piece of workout gear?

I love my Innov-8's. My first day I wore them to the gym, I got on the 100 double under's board. We now have a special bond and they carry me through WOD's.

What do you like most about Crossfit KOP?

Honestly, it is the community part of KOP. I have met some amazing people at the gym. We all share that common bond when it comes to fighting through a WOD in the gym but it is really special in how that bond has carried over into many lifelong friendships out of the gym. Also, I am very proud to be a member at KOP. Aimee and Jason have done and continue to do amazing things in the general community as well as the crossfit community. Last, I like all of the jungle gym amenities we have.....I am waiting for a ball pit to play in!

PR's to mention-

My first muscle up was a huge PR for me (now people can stop calling me out on the white board). Also, I shaved off nearly 8 minutes on my least favorite WOD Wolverine.

W.O.D. 11.9.11

"Around The World "
Perform the prescribed amount of reps at each station in 2 minute intervals. Once you have completed all the reps at one station, skip that station and move on to the next until you have done all the prescribe reps for all exercises. Move from one to the next in order and keep accurate count of reps per station.
1. 100 Calories On Rower
2. 75 Back Squat 135#/95#
3. 75 Ring Dips
4. 100 Wall Ball Shots 20#/14#
5. 50 Pull Ups

Score is total time for completion.

Community Reminder:
"Helen Meets Grace" is right around the corner. Today is the last day to sign up online (and receive a t-shirt). Registration at the door the day of the event is permitted but no t-shirts will be received.

Do you have your partner selected for the event? Use the blog to find a partner or show up and will will assign you one.


Quote:
"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now."
-Denis Waitley

W.O.D. 11.8.11

Power Snatch
1-1-1-1-1-1-1

Skill:
Rope Climbs

Quote:
"Try not to become a man of success but a man of value."
- Albert Einstein

W.O.D. 11.7.11

5 Rounds for time of:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (70#/55#)

Cash out:
Max height box jump

Quote:
"If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success."
-John D. Rockefeller

W.O.D. 11.6.11

It's Team Time:
In teams of 4 complete the following (for time):

21-15-9 Reps for time of:
Row (Calories)
Burpees
Dumbbell Push Press (25#/45#)
Knees to Elbows

An athlete will start at each station, the team cannot rotate until everyone has completed their reps at the indicated station (each athlete must complete the exercise at each station). Once all 21 reps are complete, all athletes move to 15 repetitions of all four exercises...then 9.

Community Notes:
Helen meets Grace online registration ends 11/9 at 12 PM pacific time... all online doners will get a T-shirt. Donations will be taken at the door too!

Quote:
"Go big or go home. Because it's true. What do you have to lose?"
-Eliza Dushku

W.O.D. 11.5.11

Olan's - "Bad Medicine"

Med Ball (14#/20#)

3 rounds for time
400 Meter run with medball
25 wallballs (9ft/10ft)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on the "person".

...and don't forget, the Bon Jovi song "Bad Medicine" will be playing on a loop until you finish.

(compare to 10.1.10)

Community Notes/Question:Would anyone want another pick the WOD contest? For the record that's where "Bad Medicine" originated.

Quote:
"Either you run the day or the day runs you."
-Jim Rohn

W.O.D. 11.4.11

Skill:
Kipping Pull-ups

WOD:
"Death by Thruster" (65#/95#)

The word "death" in any workout is just plain scary. And believe us, this one is no exception. With a continuously running clock, perform thrusters every-minute-on-the-minute (1 in the first minute, 2 in the second minute, 3 in the third, etc) for as long as you are able within your allotted time. For example: 10 thrusters in your tenth minute -- If you only get to 9 and that minute runs out, your workout is complete.

Oh, but there's more ...

3 rounds of max rep pull-ups with 3 minute rest in between

Quote:
Many ideas grow better when transplanted into another mind, than in the one where they sprung up.
- Oliver Wendell Holmes

W.O.D. 11.3.11

Meg at the start of the Deadlift

and Evan on the way to the finish

Tamas hits a PR at 355#

Keith or Kevin, what do you think?

Deadlift
1-10-1-20-1-30-1

Your score is total weight accumulated in each of the 7 lifts. You must accomplish the 10, 20 & 30 rep sets - "touch & go" with out letting go of the bar. Choose your weights wisely!

(compare to 8.14.11)

Community Reminder:
Tonight's open gym will run from 5:30PM (during Barbell Strength) until 7:30 PM. From 6:30PM on the gym will be sectioned in half for the CFKids class.

Quote:
"Always desire to learn something useful."
-Sophocles

Results:
Oleg- 205-155-205-135-205-120-235(PR)
Dianne- 143- 123-153-118-183-93-193
Bekah- 185-135-195-135-205-115-210(PR)
Paul F.- 265-245-335-225-305-135-350
Meg B.- 135-105-145-105-155-95-155
Kevin B.-315-185-305-205-295-185-275
Keith B.-405-275-405-225-345-205-?
Evan B. - 225-185-275-75---------
Tamas - 345-245-355-245-355-155-355PR
Gabe 225-185-245-185-265-165-275Pr
Danny 460-365-440-265-405-205-385
Ernie 275-220-295-190-300-150-form
Beth 65-35-75-35-80-35-85Pr
Aimee 240-185-245-165-250-125-225
Steph 240-225-275-185-305-155-330
Diego 225-165-235-155-165-75-235(Pr)
Travis 295-245-305-195-315Pr-155-295
Shoeless 405-295-415-245-415-185-435(Pr)

W.O.D. 11.2.11

"Widow Maker"
AMRAP in 15 minutes:
5 Burpees
10 Box Jumps (21"/25")
15 Double Unders

(compare to 1.29.11)

Skill:
Muscle Ups

Events:
Helen meets Grace - Two Girls in one day. Save a pair. Save a life. Are you in? Have you registered?

Quote:
"A creative man is motivated by the desire to achieve, not by the desire to beat others."
-Ayn Rand

Results:
Pooch 7 (SU)
Mike P 7 Rx
Bekah 9 (20"/SU)
Lee 9 (SU)
Tidmore 10 (SU)
Jay E 6 Rx
Dianne 6 (SU/17")
Mike S 7 (SU)
Doreen 7 Rx
Nicole S 6 Rx
Paul 8 (SU/17")
Mark 8 (su/dua)
Susan 7 (rx)
Keith 8 (rx)
Kevin 8 (rx+ 30" box)
Patty 8 (17", su)
Kathleen 7 (rx)
Tamas 7 Rx
WW 10
Brian 11 su
Rob Ph 12 24" su
Jeff 7 Rx
Diego 8
Jackie 7 17" su
Megs 10 Rx
Gabe 10 Rx
Olan 9 Rx
Becca 9 su
LP 12 Rx+ 25"
Arin 7 20" su
Amanda 7 20" su
Fab 6 Rx
KSB 9 17"
alison 7 Rx
Joy 9 su
Peterbutt 11 Rx
Mrs. Peterson 8 su
Flounder 7 24" su
Oleg 8 Rx
Kate 9 24"
Shawn 10 Rx
Tim H 7 20" su
Ben 7 su
Joe 5 Rx
Vinny 12 Rx
Jerry 10 Rx
Jess S. 5 su
Denise 7 Rx
Sheng Ching 6 modified
Nicole G. 8 17" su
Kathryn 7 13" su (first class!)
Jen S. 11 Rx
Travis 7 su
Randy 5 24" su
Justin K. 9 Rx
Ernie 8 Rx
Conn 7 Rx
Stasie 7 13" su
Danielle 7 Rx
Rebecca 8 20" su
Charles 9 Rx
Nick 7 24"

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!