W.O.D. 11.27.11

For time complete:

100 Double Unders

then

5 Rounds of:
12 Hang Power Clean (135#/95#)
7 Deadlifts (275#/185#)

Quote:
"The strength of a nation derives from the integrity of the home."
–Confucius

Results:
Rx:
Clay 17:10
Jay E 18:56
Steph V 16:26
Mike Fab 16:20
Kate C 18:45

Scale:
LP 14:43 (95 HPC/115 DL)
Lee 17:26 (100/200)
Rachael 17:08 (65/125)
Stasie 15:33 (45/65)
Lam 23:07 (45/150)
Arin 18:00 (45/115)
Vincent 20:54 (115/245)
Erika 18:10 (55/135)
Sara 22:00 (45/85)
Becca N 19:57 (45/83)
Ron 20:55 (65/75)
Jess C 17:38 (55/120)

W.O.D. 11.26.11

Skill:
Snatch Balance
1-1-1-1-1

Strength:
Hang Snatch
1-1-1-1-1

Cash out:
On the minute for 7 minutes at 70% of your 1RM Hang Snatch complete 3 reps.

Community Notes:
Regular 9AM/10AM and 11AM Strength.

Quote:
"We do not remember days, we remember moments."
–Cesare Pavese

Results:
Snatch Balance/Hang Snatch
Mel 73/73
Ken 73/53
Greg form
Jeff 95/120
Mike S. 55/55
Lee 115/85
Byrnsey 105/85
Jay E. 165/165
Flounder form
Cate K 103/93
Panos 103/93
Joe C 115/115
Kathleen 45/50
Katie V. 65/65
Schell form
Meg 45
Tim H. form
Clay 105/95
Jerry form
Lam form
Becca 55/50
VincentVincent 95/95

W.O.D. 11.25.11

"Team Cindy"
5 Pull-ups
10 Push-ups
15 Squats

Teams of two complete as many rounds as possible in 20 minutes of the triplet above. One person working at a time must complete (5 Pull-ups, 10 Push-ups & 15 Squats) then the partners switch (one works/ one rests) and so on until the completion of 20 minutes. Score is total rounds for the team.

Community Notes:
Friends and Family are welcome FREE of charge today!
10AM Class ONLY today.

Results:
Bo/JZ: 24 (Rx)
Tim H/Clay: 21
Will/Keith: 20 (Rx)
Kate C/Jess C: 22
Lauren/JNa: 16
LP/Tim P: 27 (Rx)
Aimee/Cate: 33 (Rx)
Jeff H/Mark C: 20 (?)
Mark B/Mike S: 18 (?)
Patrick/Jeremy: 23
Arin/Sandy: 21
Scott/Anya: 20
P/Weight Vest: 11 (10 minutes)
Alexis/Jim: 21

Quote:
"Children think not of what is past, nor what is to come, but enjoy the present time, which few of us do."
- Jean de La Bruyere

W.O.D. 11.24.11

IT'S TURKEY DAY!!!

See you at 8:00AM for the CrossFit KoP AMAZING RACE

(bring a partner or we will match you up with one when you arrive)
(Friends and Family are welcome)

Amazing Race, KoP Style:
100 Kettlebells
(clue: merrily, merrily, merrily, merrily, life is but a dream, with a rope)
run to the boathouse
100 Burpees
(clue: its where Norristown parks its' "Drops of Jupiter")
run to the Norristown train station
150 lunges
(clue: you won't find any sand under this palm tree)
run to The Palm
200 air squats
(clue: it's where you would do your WOD in August 2009)
run to Transaxle
200 double unders or eat 4 donuts
(clue: it's Aimee and Jason's second home)
run to CF KoP
100 wall balls

Results:
Ali/Kit/Seve 67:30
Bo/Ken (Dorken) 62:54
Mike F/Oleg 61:25
Kate K/Megs (T&T) 50:49
KT/Keith (Beaujolais Nouveau) 58:55
Jen S/Ciera 70:39
LP/Cate C 44:43
O'Tobins 62:40
Olan/Balmer 49:40
Patti/Erika 66:17
John/Kim 63:28
Rachael/Katie V 63:27
Lee/Sara 54:50
Dan/King 51:48
Jonathan/Julie 57:11

Coaches Note:
An amazing day at CF KoP and yet another example on how awesome our community is. Aimee and I are grateful to be a part of your transformations and thankful to be your friends. Thank you very much for everything you do, your enthusiasm makes it all worthwhile... we can't wait until next year!

Quote:
"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."
-John Fitzgerald Kennedy

Photos:

W.O.D. 11.23.11

A team of three has to complete a 4000m row, but...

You have to rotate every 3 minutes. Those not rowing will either be doing box jumps (24/20") or slam balls (to ability). Every rep that your team performs of box jumps or slam balls will result in a second deduction from your final time.

Scores will be recorded as:
total time - box jump reps - slam ball reps = final time

4000m row = 17:30 - 120 box jumps - 120 slam balls = 13:30 (total time)

Community Notes:
We are offering the following classes tomorrow - 6AM, 12Noon, 4:30PM & 5:30PM.
On Turkey day - 8AM only!

Quote:
“It's better to have a smart foe, than a stupid friend.”
-Turkish Proverb

Results:
Team "Crew" (Lee, Pat & Pooch) 20#SB
17:24 - (228 BJ + 305 SB) = 8:57

Team "Go Row Yourself" (Jay E, Paul F, Mike S) 25SB/20MED Ball
18:58 - (184 BJ + 204 SB) = 12:30

Team "Motorboaters" (Kristin T,Megs,Rebecca S) 15#SB
19:32 - (296 BJ + 416 SB) = 7:45

Team "Domination" (Heather,Nicole,Gina,Doreen) 13"BJ / 10# SB
20:54 - (523BJ + 358SB) = 6:14

Team "Dumb, Dumber & Dumbest" (Mike P,Tid,Manny)
20# Med Ball
18:07 - (228 BJ + 281 SB) = 9:38

Team "Flying Donuts" (Aimee & Cate)
20 lb, 20"
19:32 - 397 = 12:55

Team "Two Girls and a King" (Becky, Arin, John K)
20 lb 20"
21:42 - 513 = 13:09

Team USA (Kate C and Mike V)
30 lb, 24"
16:44 - 301 = 11:43

Team "Women in Black" (Ciera, Dianne, Barb)
15lb, 17/13"
22:17-434=15:03

"Flipping the Bird"
w/ Olan, Keith, & Kevin
8:30, 25"bj/30# SB

"Slam Balls Deep"
w/ JZ, Brian R, Diego
9:05

"2 Boys & a Girl"
w/ John C, Will, & Laura P
8:26, 301 SB's, 228 bj's

"Playmakers"
w/ Alison, Amanda & MJ?
9:00, 417 SB's, 417 bj's

"Tim's Turkeys"
w/ Denise, Rach H, Kelly W
8:50, 410 SB's, 247 bj's

"Team Get Awesome"
w/ Jason Bal, John, Oleg
7:10, 255 SB's, 299 bj's

W.O.D. 11.22.11

Denise on the burpee

Ben on the swing, following some legit Muscle Up practice!

3 Rounds for time of:
30 Kettlebell Swings (35/55)
20 Burpees
10 Clapping Push-ups
3 Rope Climbs (15ft)

Thanksgiving Reminders & Notes:
Click here to read and register for the "Turkey Trot" with TP at 8:45 AM on Thanksgiving day in Chesterbrook.

Click here to check out the "Burn the Bird" Extended Yoga practice at RYAH.

Click here for our modified Thanksgiving schedule this week...and don't miss out on the AMAZING race WOD at CFKoP on Thursday at 8AM only!

Does anyone have any good recipes for Turkey day? Post to comments if you do!

Join Aimee today from 4:30PM until 6:00PM for the Muscle Up Clinic...get your Muscle up by "Festivus" (Thursday 12/15)!

Quote:
There are two ways to be fooled. One is to believe what isn't true; the other is to refuse to accept what is true.
-Soren Kierkegaarrd

Results:
Lee 20:01 (35#,ropepulls=RP)
Nicole S 24:20 scaled
Joy 19:28 (26.5,band,RP)
Becca 20:10 (RP, knees)
Bekah 15:20 (RP,Knees)
Gina 19:09 (26.5kb,knee RP)
Kate K 16:50 (26.5kb,knees,RP)
Mike P 17:48 (2climbs,7pulls)
Mike S 23:56 (35#kb,ConvPU,5climbs,4RP)
Pat P 24:06 (55#,RP)
Mark C 16:40 (35#knees,)
Dianne 24:50 (pulls/knees/26)
Susan 25:42 (6ropes)
Kevin B 24:40 Rx
John K 22:17 DC
Jonathan 20:57 (pulls)
Tori 18:00 (scaled)
Mike W 20:48 (scaled)
Chris T. 19:02 (pulls)
Jen S. 18:53 Rx
Sarah W 19:00 (scaled)
Becky 25:05 (4climbs)
Kara 19:39 1 rope

Shawn 22:08 Rx

Miranda 27:49 (knees, 8 climbs)

Alison 18:23 (pulls)

Mark 19:41 (35 knees, pulls)

Ben 21:51 (1 climb, 45# knees)

Erika 22:26 (3 climbs, knees)

Chip 24:22 (35#, 3 climbs)

DeeDee 18:44 (knees, pulls)

Katie FM 20:36 (knees, pulls, 26)

Stone 22:29 (35 pulls)

Shoeless 22:04 Rx+ (70#)

Keith 26:16 (7 climbs)

Schell 20:06 (pulls)

JZ 20:57 (45#)

KSB 21:13 (3 climbs, knees)

Elyse 16:28 (pulls)

Stasie 17:24 (knees, pulls, 18)

Dawn 21:06 (pulls, knees, 26)

Diego 22:31 (35, 3 climbs)

Joe C 21:49 (pulls)

Megs 19:09 (rope attempts)

Kathleen 23:39 (knees, attempts)

KT 17:42 Rx

Patrick 18:59 (2 climbs)

Vin 16:34 Rx
Jess S. 24:02 (scaled)
Travis 25:31 (rope pulls)
Peterson 18:40 Rx
Nick 24:21 Rx
Jerry 16:28 Rx
Jess C 23:45 (scale on a few rope climbs)
Charles 31:19 (53#/scale some rope pulls)
Randy 23:45 (45#/rope pulls)

W.O.D. 11.21.11

Front Rack position - check!

Active shoulder overhead - check!

Fitting shirt for the WOD - check!

Way to grind through a tough workout today CFKoP!

Skill:
Clean and Jerk
(use 20 minutes to work on form up to about 85% of your 1RM)

then

1-10 - Clean and Jerk 165#/110#
10-1 - Front Squats 165#/110#

Community Notes:
We are running a slightly modified schedule this week for the Thanksgiving Holiday: Wednesday-11/23 (normal schedule except the 6:30PM is CANCELED)
Thursday-11/24 8AM Amazing Race WOD
Friday-11/25 10AM team WOD (Friends and Family day)
Saturday-11/26 Regular schedule resumes.

Quote:
"Cherish your visions and dreams. They are the children of your soul, the blueprints of your ultimate achievements."
-Napoleon Hill

Results:
Dorothy 24:14 / 95
Bekah 12:30 / 65
John K 20:18 / 95
Jay E 18:53 / 165
Lauren 17:03 / 15 -- First Class :)
Joy 16:47 / 53
Kristin T 20:03 / 85
Rebecca 21:01 / 55
Jen S. 23:58 / 95
Hannah 24:05 / 85
Susan 24:46 / 85
Evan 22:17 / 75
Mike T. 23:16 / 135
Beth O. 17:05 / 35
Kara 18:40 / 55
Chris T. 23:05 / 65
Jordan 12:13 / 45form
Meg B. 17:36/ 53
Kevin B 25:11/115
Keith B 24:39/145
Nicole Mc 20:31 / 35
Travis 27:22/ 105
Becca 19:31/ 50
Jackie 20:40/ 20#DB
Alexis 18:53/ 50
Diego 23:40/85
J.King 19:20/65
Rachael 22:54/65
Michelle 21:00/15
Sandy 16:05/50
Megs 17:34/80/45
Tim H 25:09/115
LP 19:56/75
Katie FM 19:56/50
Dee 19:23/75
Ken 21:19/65
Joe C 24:00/95
Vin 34:44/165
Ed 21:56/115
Gabe 22:50
KSB ouchie 65
Kathleen 19:22/55
Miranda 21:39
Lam 23:10
Mel 23:13
Steph 25:52/ 110
Arin 25:41/65
P 42:14
Ben 31:06/85
Olan 26:02/145
Oleg 22:04 95#
Greg ?
Randy 23:40/95
Schell 20:41/115
Erika 16:55/63
Justin 25:22/115
Joe M. 13:51/135 (3-8,8-3)
Nick 21:03/95
Peter O 15:29/75
Conn 22:09/105
Jerry 24:33/135
John C 14:08/95
Heather 11:32/35(form)
Katie V 20:40/65
Kate C. 18:45/95
Aimee 20:27/100
Cate 19:00/ Rx

W.O.D. 11.20.11

"Nancy"
5 Rounds for time of:
Run 400M
15 Overhead Squats (95/65#)

(compare to 6.13.11)

Community Notes-Muscle Up Clinic:
Join us on Tuesday 11/22 from 4:30-6:00PM for a muscle up clinic. 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.

Community Notes:
Good luck to Tim P. running the Philadelphia Marathon and Brian, Barb and Rob Ph running the 1/2 marathon! If I missed anyone please post to comments and let us know how you did!

Quote:
"You can't start the next chapter of your life if you keep re-reading the last one."
-Anonymous

Results:
Jason Bal 15:59 Rx
Vinny 15:09 Rx
Bo 17:57 Rx (sub 500m row)
Tricia from Cleveland 17:43 Rx
Lee 16:40 (65# back squats)
KSB 19:01 (55/45#)
Jeff 17:25 (75#, sub 500m row)
Schell - 19:00 (45#)
Pete Oh - 23:07 (53#)
Erika - 21:23 (53#)
Howard - 22:27 (65#)
Jess C - 21:14 (45)
Amanda - 22:03 (35#)
Tracey - 21:34 (35#)
Stasie - 22:17 (35#)

W.O.D. 11.19.11

5 rounds for time:

40 Double Unders
7 Push Jerks (115#/75#)
7 Chest to bar pullups (or 4 Muscle Ups, or 14 Ring rows)

For every drop of the bar on the jerks, or drop from the pullup bar/rings, it is a 1 length bear crawl penalty. For not doing the WOD as RX’ed, it is an automatic 5 bear crawl penalty.

Time stops after all penalties are completed.

Quote:
“The secret to momentum in life can be found in the word ‘momentum.’
You create it moment by moment.”
--Doug Firebaugh

Rx Results:
Sam 13:03 MU
Aimee 8:45 C2B
Cate 13:31 C2B
Mike V. 15:21 MU
Shawn 14:23 C2B

Scale Results:
Flounder 20:58 purple/75
Oleg 22:13 95
Todd 21:17 95
Kathleen 20:10 53/blue
Tracy 21:10
Susan 17:02 75
Liz 23:33 45
Andrew 15:28 65
Chip 27:10 DUA
Peter 26:26 DUA/95
Joy 24:43 45/DUA/Bl
Becca 29:22 45/DUA/Bl
Jess S. 33:12 55/DUA
WW. 25:50 DUA

Paleo for Performance
Learn about the Paleo diet, what it is, and how it can improve your athletic performance, make you "look better naked" and reduce your risk of chronic diseases. Join Laura Pappas of Crossfit KoP and Larry Palazzolo of Crossfit Delaware Valley for this 1 hour workshop.

In the talk you will learn about:
Overall health benefits of the Paleo diet
Daily protein, fat, and carbohydrate recommendations
Eating for athletic performance and recovery
Nutrient timing related to activity
Importance of lifestyle factors: sleep and stress

Cost:
Free for KoP Fundamentals Nutrition Session & Crossfit DelVal Elements
$15 for CrossFit Delaware Valley and CrossFit King of Prussia members
$25 for guests

Dates:
Monday 11/28 at 8pm Crossfit King of Prussia
Monday 12/9 at 8pm Crossfit Delaware Valley
Monday 12/19 at 8pm Crossfit King of Prussia

Community Notes:
For CFKoP athletes who have completed fundamentals in the last three months and not used the Nutrition session (with Laura) from that package, this is your opportunity. All other members the talk will be $15 and for guests $25.

W.O.D. 11.18.11

Kate - what do the gods have to say about your deadlift?

Diego hits a PR!

Deadlift
1-1-1-1-1-1-1

Skill:
Ball ups

Quote:
“Talent does what it can; genius does what it must.”
--Edward George Bulwer-Lytton

Results:
Bekah 205
JKing 225
Paul F 345
Jay E 505
Dianne 200
Kate K 145
Gina S 145
Oleg 285
Mike S 230
Pooch 265
Megs 190
Lee 325
Rebecca S 163
Pat P 275
Alexis 143
Mike T. 360 pr
Jonathan S. 265 pr
Susan 190 pr
Sarah W. 115 pr
Mike W. 155 pr
Cate 250
Chris T. 175
Kathleen 118
Barb Z. 128 pr
Mark B. 265 pr
Kara 210 pr
Aimee 255
Diego 265 pr
Katie V. 175 pr
Dorothy 225
Becky 205 pr
Kate C. 275 pr