W.O.D. 11.17.11

Good luck to Brian and Barb running the half marathon this Sunday!

Cate, Keith & Kevin on today's WOD
(nice KTE Brynsie)

"CRAZY Evan"
7 Rounds for time:
21 Shoulder Press (75 Men/55 Ladies)
21 KTE

*Scale to 5 rounds if necessary.

(compare to 10.24.09)

Quote:
"The gain in self-confidence of having accomplished a tiresome labour is immense."
– Arnold Bennett

Results:
Katie V 30:09 25#
Meg B 29:06 33#
Oleg 27:34 55#
Jay E 21:04 sub GHD/abmat (from the ground)
Rebecca S 30:05 25#/Knee raises
31:53 75#
Lee 33:17 60#-6 rounds
Bekah 17:12 33# -5 rounds
Gabe 24:25 (5 Rds, 45#, DC)
Olan 32:00 Rx
Gina 19:12 (15#, KR)
Kate K 22:46 (33#, KR)
Schell 26:05 (5 Rds, 45#, DC)
Joe C. 28:09 (45#, DC)
Kathleen 25:05 (30#, DC)
Cate 22:33 (5rds - DC)
Tom 33:57 (65/45- Toes through Rings-6 Rds)
Keith B. 36:24 DC
Kevin 29:39 Rx
Brian R. 39:49 65#
Diego 41:49 53#
Stone 35:00 55# - 4 Rds
JB 34:00 45#/5 Rds

W.O.D. 11.16.11

50 Box Jumps
5 Dumbbell Hang Power Cleans
40 Box Jumps
10 Dumbbell Hang Power Cleans
30 Box Jumps
15 Dumbbell Hang Power Cleans
20 Box Jumps
20 Dumbbell Hang Power Cleans
10 Box Jumps
25 Dumbbell Hang Power Cleans

The prescribed weight for the DB HPC will be 25# ladies/45# men & the box jump will be 20/21" ladies - 24/25" for men. Scale as necessary according to level and ability (up or down).

Muscle Up Clinic:
Join us on Tuesday 11/22 from 4:30-6:00PM for a muscle up clinic with Aimee. This will run during the 4:30/5:30 classes, you are welcome to come at any point during the hour and half duration. This is a FREE session for all members.

Read:
One of the original "Nasty Girls" Eva T. makes the U.S. Ski and Snowboard Hall of Fame

Video:
(If you have never watched this video it's worth the time) - The original "Nasty Girls" [wmv][mov]

Quote:
"I think that somehow, we learn who we really are and then live with that decision."
- Eleanor Roosevelt

Results:
Kristin T - 12:02 Rx
Pat - 19:59 (30#)
Pooch - 15:45 (21",25#)
Mike S - 22:10 (25#)
Jay E - 23:33 Rx
Laura - 12:27 Rx
Lee - 19:14 (25#)
Cline - 19:30 (30#)
Ken 21:30 (25", 25/35)
Susan 16:02 (21", 20)
Danny 10:53 rx
Becky 19:51 rx
Cate 10:43 rx
Byrnsie 12:52 rx
Rob ph 15:32 rx
Josh 15:59 rx
Steph v 17:53 rx
Jen s 11:28 rx
Keith 15:40 rx
Alison 16:19 rx
Arin 15;37 15#
Be ca 17:25 15#
Jackie 13:01 step up/10#
Jordan 17:30
Jeff h 18:29 35#
Greg 18:19
Joy 15:31 15#
Dan 13:30 40#
Amanda 16:40 15#, 19"
Flounder 19:41 25# 20du
Katie FM 17:01 15# 108su
Oleg 19:14 Rx 21du
Kate 12:56 Rx+24"
Sheng Ching 17:44 20#/17" 335su
Rachael 17:18 Rx 130du
Denise ??:??
Dave 16:06 25#/20" 200su
Anna 14:30 10#/13" 500su!
Heather 12:28 Rx 410su
Randy 20:24 25#/21" 212su
Balmer 12:12 Rx 96du
Conn 15:19 35#/21" 66du
Borden 17:46 35#/21" 152du
Nick 17:04 35# 79du
Mark B. 18:24 30# 367su
Mike P. 16:45 Rx 68du
Fab 20:07 Rx 115du
Schell 14:28 25#/17" 150su

From Rob Miller of CrossFit Delaware Valley:

Just a note about the fundraiser we're running on Saturday. This is a low-key WOD that will be perfect for some of your beginners as well as your firebreathers. We're going to start running heats at 10AM and will go until everyone is spent. Feel free to bring food and drink and hang out for a bit!

Thanks, and I hope to see you Saturday.

Rob

CrossFit Delaware Valley is located at 525 Park Way Dr. Unit 2 Broomall, PA.

Use this link for more information about the event - Redemption WOD.

It's already Turkey Time...What's going on at CrossFit next week?

11/23 Wednesday - Classes as usual except we are planning to cancel the 6:30PM class. If you have any objections post to comments and we will reevaluate if more than 4 athletes want to attend.

11/24 Thursday - 8 AM class ONLY. The Amazing CrossFit Race. Bring a partner or a friend/family member to the workout. No partner? We will pair you up when you arrive!

You will receive clues and mini workouts at each stop along your adventure - the team to reach the final stop first and complete the workout wins! Plan on a slightly longer class than normal.

If you feel like running join Coach T.Pappas in Chesterbrook at 8:45 AM for the Seven Summits 5k Turkey Trot. Click here to register and find more out about this event.

11/25 Friday - 10AM Friends and Family day. All welcome, let someone new experience CrossFit on us!

11/26 Saturday - Normal schedule 9/10AM classes & 11 AM Barbell Strength.

11/27 Sunday - Normal schedule 9AM & 10AM.

W.O.D. 11.15.11

CrossFit Lite ladies hit the bar with some Strong Deadlifts!

Chelsea

Each minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete in the remaining amount of time.

If you've finished the workout before (in completion) this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.... +2, +3 or +4?

How do we score this?
Completed rounds in the minute followed by the remaining rounds completed in the 30 minute duration, i.e., 14 rounds on the minute (6 in the remaining time) = 14/6; completion of all 30 on the minute = 30.

(compare to 9.23.10)

Quote:
"Once you connect with your mind, you are who you are and you're free."
- Natalie Goldberg, "Writing Down the Bones"

Results:
Rx
Mike P 22/7
Kristin T 5/16
Megs 8/13
Kevin B 8/14
Jen S 3/15
Gabe 4/10

JZ 9/12

Elyse 2/13

Joe C 4/11

Olan 6/12

Mike F 4/11

Vin 30

Oleg 7/11

Kate 8/12

Knabb 7/11 Rx
Sam B 19/7 Rx+ +2
Charles 2/10 Rx

Scaled
John K 20/5 D.C.
Becca 3/14
Tidmore 9/14
Kate K 10/12
Gina 5/12
Pat P 4/10
Dianne 3/9
Paul F 2/11
Mike S 0/14
King 6/10
Katie V 5/10
Susan 5/12
Chris T 3/17
Tori - amrap 30
Kara 3/17
Meg B 5/14
Arin 4/12 (knee/band)

Brian R 7/13 (DC)

Ben 3/9 (DC)

Steph 0/11 Floss

Keith 3/10 DC

Diego 3/11 (some knees)

Alison 5/11 (blue/DC)

Liz 0/12 (some knees)

DeeDee 1/13 (knees)

Miranda 1/20 (sub situps for squats)

Tim G 3/9 (DC)

KSB 2/14 (knees)
Ditty 0/14 scaled
Akeem 2/8 scaled
Nathan 1/9 scaled
Sheng Ching 0/13 scaled
Eddie 4/13 scaled
Lisa 4/13 scaled
Jess C 4/11 scaled
Luke 5/11
Erika 5/13 scaled

W.O.D. 11.14.11

Nicole working on the Back Squat

I'm super excited about my new Reebok bag!!

5:30 Lungers- Mike P & Flounder

Welcome to Mike W - first class!

Back Squat
5-5-5-5-5

then for time (@ 50% of your 5 RM)
3 Rounds of
10 Walking lunges (barbell on back)
5 Broad Jumps
100 M SPRINT!!

Mobility Monday:
Overhead position. We'll work on getting to the ideal overhead position, identifying areas for mobility work and how to engage the core to optimize body position. As always, bring questions or concerns to Jeff at 5:30PM or 6:30PM.

Quote:
"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock

Results:

Vin: 285/5:18

Aim: 175

Keith: 275/5:36

Olan: 215/5:17

Gabe: 195/4:10

Brian R: 185/4:27

Bo: 155/4:45

Kelly: form

Joe C: 165/5:17

Brynsie: 185/4:02

Jason: 135 (one leg)

Becca: 55/4:36

Joy: 95/4:34

Nicole Mc: 65/4:49

Jackie: 88/4:45

Alexis: 95/4:50

Kara: 125/5:20

Chris T: 115/5:34

Mike W: 105/5:58

Sarah W: 35/7:09

Annah: 125/6:50

Barb Z: 35/5:43

Beth: 35/5:31

Susan: 125/5:59

Jordan: 105/4:53
Oleg - 195 / 97.5 5:24
Lee - 185 / 90 4:15
Tidmore - 155/75 3:55
Peterson 185/95 4:10
Kristin T 165/85 4:37
Bekah 140/70 5:07
Jen S 145/70 4:49
Jay E 365/185 6:08 ROM
Paul F 200/100 4:44 ROM
Plentus 305
Megs 125/3:59
Kate C 165/3:55
Flounder 155/5:15
Erika 93/4:44
Sandy 110/4:21
Mike P 265/4:26
Chip 175/5:02
Justin 205/3:50
Ditty 145/5:20
LP 110/4:40
JZ 205/4:08
Shoeless 255(PR)/4:24
Charles 165/5:50
Randy 175/5:15
Akeem 155/6:22
Tony 235/3:46
Sam B 165/3:48
Diego 195/4:24
Borden 300/5:33
Schell 225/5:24
Cline 175/4:16
Katie V 123(PR)/4:18
Pete 155/4:01
Stone 155/3:37
Stasie 83/5:18
Conn 245/4:58

A Fraction of Those Present...We Are CrossFit

K-Holes doing what they do...

The Best Team from KoP

Once again, the CrossFit community has made us say WOW! We pulled into the parking lot at 8:30AM and discovered that we were the tenth car there...at that point in time, we should have known that this event was going to be MUCH bigger than we anticipated. This year, we had nearly 175 people go through the workout! That is simply incredible and this entire event would not have been possible with out all of you. A GIGANTIC thank you goes out to those that helped solicit gifts, helped judge, helped with the scoring, helped with the parking, helped with the cleaning and most importantly, helped in raising funds for a cause that has affected so many of us. The exact number is still in question due to the on-line donations but we know that we raised somewhere over $7,000.00 for Mammograms in Action. That is almost $3,000 more than last year and it would not have been possible without you. It is refreshing to know that it is possible to have fun while raising more for a great cause. You will never know who you helped directly but know that you are helping countless women detect and more important DEFEAT breast cancer. We are extremely proud of our community and all of those that joined us...there may be more that we missed (sorry) but thanks go to CrossFit's Phoenixville, Aspire, Inspire, Apex, Tribe, Love, Manayunk and Explode! It was a great event and we look very much to making it even bigger and better next year!

---Aimee and Jason

Photos:
Click here and use the password "crossfit" to log in (photos from the talented Liz Warnek) or click here to see more from Joe Seraphim.

W.O.D. 11.13.11

AMRAP in 5 Minutes of:

300m Row
10 Ring Dips
Max Burpees

Rest 2 Minutes.

AMRAP in 8 Minutes of:

500m Row
15 Box Jumps 25"/21"
Max Squats

Rest 2 Minutes.

AMRAP in 5 Minutes of:
150 Double Unders (sub DU Attempts or Single Unders x3)
Max Push Ups

Score is total number of Burpees, Squats and Push Ups.

(compare to 3.10.11)

Birthday:
Happy Birthday Jerry - Congrats on the recent Marathon!

Community Events:
WOD & Wings at CrossFit Delaware Valley. Who's in?

Quote:
"I do not fear failure. I only fear the 'slowing up' of the engine inside of me which is pounding, saying, 'Keep going, someone must be on top, why not you?'"
- George S. Patton

W.O.D. 11.12.11

"Helen Meets Grace"

A partner WOD.
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.

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#)

Notes:
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.

We are running our GRAND-re-opening and Fundraiser to benefit Mammograms in Action today. Doors open at 9AM, opening announcements at 9:30AM, first heats will kick off at 10:00AM - heats assigned upon arrival. Raffles, fun and food will be had by all!

Quote:
"One may miss the mark by aiming too high as too low."
-Thomas Fuller

Results:
Men's RX
Panos and Jason 13:11
Mike and Peterson 12:34
John and Kevin 9:42
Keith and Kevin 12;17
Casey and Tyler 11:28
Olan and Gabe 13:39
John and Paul 15:26
Pat and Ricky 9:35
Brian and Mike 11:25
Ty and Bill 8:53
Terrence and John 9:03
Dave and Pete 10:41
Keith and Kurt ?
Steve and Tim 10:17
Daniel and Darren 10:22
Jake and Gaetano 10:36
Ray and Team Wyancki 13:11
Eric and Mark 14:43
Steve and Andrew 12:56
Paul and John 11:25
Tim and Plentus (Team 300#) 10:22
Sam and Vinny (Team Shoulders) 10:12
Dave and Rob 9:40
Linwood and Shawn 10:45
Matt and Brian 10:03
Jonathan and Alex 10:26
Oleg and Justin 12:40
Dave and Shamus 11:11
Jerry and Jason B 11:25
Jay E and Todd B 13:07
Ryan and Brian in 12:36

WOMEN'S RX
Tara and Tara (Tiny Titans) 11:39
Merrilee and Jess (that's what she said) 15:09
Valerie and and Carie 13:49
Marisa and Theresa 14:39
Brynn and Timre (2 girls 1 bar) 13:39
Hannah and Jen 15:12
Sharon and Kamun 16:02
Donkey and Miranda (Big rack attack) 15:01
Jill and beth (the D cup) 13:38
Alycia and Nilda 12:21
Ashley and Megan 13:45
Becky and Jen S 13:59
Kate and Kristin Motorboaters 11:55
Holly and Chrissy 12:09
Aimee and Cate Dominate 11:08
Michelle and Christina 11:40
Lorelai and Madison 12:22
Maria and Jeff 12:40
Nina and Shane 12:10
Jessica and Kacie 11:20
Eileen and Sue 13:53
Lauren and Liz 10:30

SCALED
Ferg and John 10:19
Dave and Chris 13:16
Rebeca and Bekah 13:22
Patti and Erika 16:26
Ernie and Carol 16:30
Laura and Ditty (Mrs. P's) 13:04
Denise and Devon (Team Double D's) 13:53
Kevin and Daniel 13:02
Holly and Megs 11:21
Sue and Laura 13:05
Barb and Melissa 15:03
Melissa and Eshe 14:09
Kate and Amy 12:58
Bonnie and Francine 12:07
Alison and Arin 13:56
Kathleen and Jackie 13:58
Ronnie and Mike 11:31
JaNa and Rachael 13:50
John and Jason ?
Flounder and Tidmore 13:28
Jess C and Ken 12:19
Kyleigh and Lyrynn 12:14
Katie and Steph ?
Jeff and Lauren 10:05

We have a growing list of AMAZING Raffle prizes this year! All donations benefit Mammograms in Action...this is the initial list - more will be available Saturday at the event!

Ticket Costs:

(.50$ per ticket or $5.00 for an arm's length)

Free Month at CrossFit KoP (Value $155)

1 Hour Personal Training with Coach T (Value $75)

1 Hour Personal Training with Coach P (Value $75)

1 Hour Personal Training with Coach Jason (Value $75)

1 Hour Personal Training with Coach Aimee (Value $75)

1 Hour Personal Training with Coach Vinny (Value $75)

1 Hour Personal Training with Coach Jeff (Value $75)

1 Hour Personal Training with Coach Donkey (Value $75)

1 Hour Life Coaching session with Steph

1 Hour Nutrition Counseling with Laura

10 lbs Ground Beef from the Philly Cow Share

4 Weeks of Gourmet Soup (Value $60)

Starbucks ($20) Gift Certificate

1 hour Massage - with Joanne

1 hour Massage - with Celia

Women's gym bag of Reebok|CrossFit accessories

Men's gym bag of Reebok|CrossFit accessories

1 hour Personal Yoga session - with Tori

Free pass to Open Gym at Upper Merion Gymnastics - 10 Workouts

1 hour Private Gymnastics Class - with Becky

Silent Auction for Reebok Gear:

Women’s Assortment

-2 Bra Tops

-2 Speedwick Tees (different colors)

-2 Capris (one closed waistband, one open)

-1 5” Short

-1 2” Short

-1 Track Jacket

-2 Tanks (each a different style)

-1 Loose Short

-1 Carryall Bag

-1 Headband

-1 pair Knee-high Socks

-1 pair RealFlex Nano Shoes*

-1 pair U-Form OLY Shoes*

Men

-1 Full Zip Jacket

-2 S/S Cotton Tees (different colors)

-3 S/S Lightweight Tees (different colors)

-3 Shorts (black board & grey)

-1 Pullover Hoodie

-1 L/S Thermal

-1 Duffle Bag

-1 Hat

-1 pair Knee-high Socks

-1 pair RealFlex Nano Shoes*

-1 pair U-Form OLY Shoes*

*RealFlex Nano and U-Form OLY shoes will most likely arrive on a later date than apparel and accessories.

Winners of the Event will receive:

Lululemon clothes ($150 Value), Progenex gift certificates ($50 Value) & CrossFit King of Prussia T-shirts/tanks ($50 Value).

W.O.D. 11.11.11

800 M Run...

+ 50 Sit Ups

+50 Back Extensions x3 Rds =

"Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds for time of:
800M Run
50 Sit-ups
50 Back-extensions

( compare to 11.11.10)

Happy Veterans Day:
Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918.

Quote:
"Quality is not an act, it is a habit."
-Aristotle

Results:
Becca N 25:55
Joy 24:57
JKing 21:28
Pat P 26:10
Alexis K 25:55
Lee 23:33
Rebecca S 19:39
Kara 25:04
Chris T. 24:55
Meg B. 18:00
Paul F. 25:07
Kevin 17:00
Dorothy 20:27
Rachael 20:48
Stone: 25:40
Pete O: 30:20
Sandy: 28:24
Akeem: 29:32
Manny: 25:56
Jason B: 23:01
Borden: 25:48
Emilio from FL: 23:52
Randy: 27:06
Cline: 23:02
Nicole: 26:59
Kathleen: 25:22
Jerry: 22:57

Diego 21:31

Josh 19:34

KT 17:53

Ph 21:50

Oleg 20:20

Jeff 24:12

KSB 24:29

Kelly 22:48

WW 19:25