W.O.D. 2.8.12

20 ft rope climb
250M Row
150' Overhead Walking Lunges (25/45#plate)
25 Sandbag cleans (35/75#)
500M Row
100' Overhead Walking Lunges (25/45#plate)
25 Sandbag cleans (35/75#)
1000M Row
50' Overhead Walking Lunges (25/45#plate)
25 Sandbag cleans (35/75#)
20 ft rope climb

Read:
Fermented Cod Liver Oil by Chris Plentus

Quote:
"The power of imagination makes us infinite."
– John Muir

Results:
Kim G 21:17 (Goblet / power clean)
Nina 25:27 RX
Oleg 26:58 (35#bag)
Pete 23:58 (35#bag / RP)
Rachel 28:53 (35#/25#bag / RP)
Gina 29:25 (20#bag/ RP)
Manny 30:28 (25plt,scale,RP)
Roni 27:48 (25#bag,RP)
Drew 28:57 (35#bag,RP)
Pat 30:06 (35#bag,RP)
Elyse 35:17 (15')
Mike P 28:49 rx
Kevin 32;00 rx
Keith 36:45 rx
Dorothy 23:34 rx
Katie V 34;21 Rx (first rx! Goooo Katie!!!!)
Susan 30:49 rx
Tim M 23:55 rx
Cate 20:11 rx
Dawn 37:06 (25 lb sandbag, rope holds)
Matt 35:00 45 sand, 25 lb plate, rope attempts)
Jim C 34:15 (25/35/rope attempts)
Robin 36:20 (20/15/rope pulls)
Dan T - DNF
Gabe 33:35ish rp
Jackie 23:40 scale
Brian 28:31 rp
Matt G. 32:45 rp/35#
JZ 25:45 250m rows/35#
Olan 31:14 Rx
JB 32:40 scale
Kathleen 30:23 rp/15#/25#
Rob Ph 26:51 rp
KSB 33:12 15/20#
Sharon 35:18 scale
Mark B. 27:39 rp/35#
Jerry 35:46 Rx
Patrick 26:06 35#
Miranda 26:29 Rx
Travis 30:45 Rx
Denise 26:13 rope att/25#
Anna 28:45 run/pulls/20#
Kate C. 21:25 Rx
Joe P. 26:16 15ft/35#pl/25#
Ben 25:45 35# both
TP 24:20 Rx
LP 20:35 Rx
Chip 28:14 35#
Flounder 27:05 rp/35#/25#
Kate FM 27:25 rp/20/15
Ernie 29:33 Rx run
Erika 23:27 scale
Conn 23:01 35#sandbag
Akeem 27:05 15#plate/25# sandbag/pulls
Krista 32:24 15#plate/25#sandbag/pulls
Charles 31:38 25#plate
Jess S 26:43
Faby 23:10 35#sandbag
Heather 26:15
Randy 28:35
Nick 24:32

W.O.D. 2.7.12

Click here to check out some of our CrossFit KoP boys - famous on the CFHQ Main page - for the photo above!
(from left to right - Plentus, Mike V, Sam B, Mike T)

Barbara
5 Rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Record time for each round.

Community Reminder:
The Noon Westside class starts today.

Video:

"What Are The CrossFit Games" - video [wmv] [mov] [HD mov]

Have you signed up for the OPEN yet?

Quote:
"Men do less than they ought, unless they do all they can."
– Thomas Carlyle

Results:












Photos:

Welcome to Matt!

Sit up madness!

Thanks for the visit Jay (from Allentown)!

Stephany and Marcel!

W.O.D. 2.6.12

Overhead Squat
5-5-5-5-5

then
3 Rounds
10 OHS (65/95#)
200M Run
10 Burpees over the bar

Birthday:
Happy Birthday Dad - thanks for all you do for us!

Read:
Dangers of Sitting by L. Pappas

Quote:
"As you simplify your life, the laws of the universe will be simpler; solitude will not be solitude, poverty will not be poverty, nor weakness weakness."
Henry David Thoreau

Results:
Pat 125, 10:54 Rx
Peter W 85, 7:01@55
Roni 55, 8:00@35
Lauren 55, 10:44@35
Chip 75, 9:26@55
Lam 85, 8:08@55
Jerry 115 (box), 8:26 rx with a box
Beth 55 9:27 (row, 35, kbs)
Barb 35, 9:26 (55)
Susan 75, 9:10 (55)
Peter O 85 9:16 (65)
Kara 58 9:15 (45)
Chris T 70 8:53 (45)
Kim 45 7:33 (15)
John C 170 6:33 rx
Flounder 110#, 8:56 (63#)
Denise 75#, 9:08 (55#)
Katie 60#, 10:04 (35#)
Conor "Mr. Tissues" 175#, 6:37 Rx
Dan G. form, 9:02 form
Oleg 145#, 8:00 (row)
Matt G. 135#, 10:34 (75#)
Laura 105#, 7:23 Rx
Sandy 70#, 10:02 (55#)
Tim P. 185#, 6:00 (Rx+ 115#)
Luke 115#, 10:43 )65#)
Tidmore 110#, 6:52 (75#)
Tim M 175#, 6:02 Rx
Keith B. 175# 7:24 Rx
Kevin B. 125# 8:04 Rx
Mark B. 115# PP 7:23 75/PP
Jackie 55# 7:38 35#/Row/KBS (33 weeks!)
Becca 35# 8:04 25#
Joy 35# 8:42 25#
Shoeless 155# 8:03 Rx
Mel 60 form 7:57 58#
Megs 85(PR) 7:10 Rx
Rob Ph 175 8:14 Rx
Brian R 145# 7:38 Rx
Kate C 90 6:35# Rx
Kathleen 55 10:02 35#
Joe C 105 8:27 65#
Rachel 58 7:57 35#
Liz O. form 10:58 PVC
JNa 45#, 10:18 @25
Conn 45, 8:27@75
Borden 115#, 8:57@75
Randy 105, 11:03@65
Akeem, 85, 10:54@55
Kate K 85, 8:08@35
Mike P 95, 6:45@75
Melissa 15, 9:24
Miranda sub BckSqt 165x5
Joe P 85, 10:20@55
Pam 65, 6:54@35
Melissa L 65, 7:48@35
Paul 95, 8:50@75
Jen S 105, 7:22 Rx
Tony 195, 6:12 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx

Congratulations to the KoP athletes who competed in Hershey this weekend!

Maura

KSB

Dorothy

W.O.D. 2.5.12

For time complete:
21-15-9
Kettlebell Swings (55/70#)
GHD Sit-ups
rest 2 minutes
15-9-6
Kettlebell Swings (55/70#)
GHD Sit-ups

Quote:
"Courage is not simply one of the virtues, but the form of every virtue at the testing point."
C. S. Lewis

Results:
Lauren 10:10 (35#, sit ups)
Vinny 7:52 Rx
Jeff H. 8:23 (45#, AM)
Kimberly 7:47 (35#, 26#, AM)
Mark B. 8:06 (55#, AM)
Tracy D. 8:59 (35#, AM)
Jennifer A. 10:00 (55#, AM)
Jason B. 7:57 Rx
King 8:53 (55#, AM)
Jess 8:30 (35#, AM)
Rachel 8:42 (35#,AM)
Elyse 10:07 (44#, GHD)
Rhonda 8:13 (26#, 35#, AM)
Justin 11:24 (ROM GHD)
Patrick - 11:41 RX
Jen S - 8:36 RX
Paul - 11:03 (AM)
Melissa - 7:01 (18#,AM)
Erica - 10:37 (44#)
Scott T - 10:42 (35#,AM)
Mel - 10:39 (44/53#)
Jess C - 9:45 (44#)
Tim M - 8:30 RX
Pete - 7:45 (AM)
Megs - 9:33 (44#)
Staci - 10:22 (35#,AM)
Jen Schmidt - 8:35 (26/35#, AM)
Chip - 8:55 (AM)
Anja - 8:34 (18/26#,AM)

W.O.D. 2.4.12

Kit “silhouetted” as he walks to his plane for the final week of Marine flight training. He will earn his Wings as a 1st LT USMC pilot on 10 FEB in Corpus Christi, TX. Congratulations Kit. Thank you for serving our country!

Split Snatch
1-1-1-1-1

then:
3 x 400M Run
(rest 2:00 minutes between runs)

Quote:
"You cannot build character and courage by taking away a man's initiative and independence."
Abraham Lincoln

Results:
Gabe 115
Erika 68
Tim M 160
Megs 68
KT 95
Faby 150
Kate 100
LP 85
Nick 115
Tim P 170
Jason 165
Lam 125
Becca 65
Susan 75
Kim G 60 power form
Flounder 125
Roni 65
Tony 175
Matt G 145
Anna 30 form
Joe P 105
Beth O 25 form

W.O.D. 2.3.12

Elizabeth
21-15-9
Squat Clean (95#/135#)
Ring dips

Read:
More on Skinny Fat by C. Plentus

Quote:
"Courage gives a leader the ability to stand straight and not sway no matter which way the wind blows."
- Mike Krzyzewski

Results:
Olan 13:55 (Rx)
Joe C 14:24 (95G)
Steph 12:17 (G)
Bre 13:08 (45G)
Josh 14:26 (125Bl)
Russell 13:40 (75feet)
Robin 13:22 (35par)
Arin 12:08 (45G)
Dang 14:46 (115Bk)
Joe P 15:07 (85)
Vin 9:15 (Rx)
Rachel 13:14 68/Gr
Drew 17:24 95/Band
Mike S. 14:55 75/Band
Gina 13:40 65/Gr
Manny 13:46 65/Gr
Jay E 11:23 135/Band
Tissues 14:16 RX
Lauren 14:08 35/band
Peter 14:28 75/ROM
Lisa 17:09 35/parallettes
Dianne 16:16 45/blk
Kathleen 12:54 55/green
Chris T 10:42 65/band
Lee 10:00 115/blk
Stephany 7:41 power clean 35/band
Liz O 10:42 35/band
Kara 10:25 65/band
Susan 8:51 75/band
Beth O 8:54 45/green
Kate C 17:35 rx
Andrea 18:55 45/paralettes
Sharon 20:03 75/ghd
Mark B 12:20 walking lunge/black
Mark C 12:00 95/black
Jamie 15:18 53/black
Kevin 16:24 115
Danny 8:06 Rx
Rachael: 13:12 55/black
Ken: 15:18 75/purple
Jen Sch: 10:04 45/black
Becky: 13:00 53/small band
Lisa: 11:09 53/band
Steph B: 12:01 25/green+red
Ben: 13:23 65/thin red
Faby: 12:40 100/no band
Marcel: 14:20 53/black
Stasie: 11:39 50/paralettes
Borden: 12:46 115/green+
Kate K: 10:51 85/Red
Sam B: 10:22 Rx
Miranda 13:10 95/TTR
Kathryn: 12:28 55/band
Randy: 15:10 95/Green
J. Schell: 12:41 95/green
Erika: 11:44 63/band
Tracy ?? 63/band
Justin 16:30 95/black

W.O.D. 2.2.12

Good luck Mike C! Thanks for the visit!

MUSCLE SNATCH!!!

7 rounds for time
5 Muscle snatch (95/65#)
10 Box jumps (30"/ 24")

Birthday:
Happy Birthday Nicole S! CrossFitting since 2008, way to go woman!

Community Notes:
Open gym from 5:30-7:30PM. Join one of our Steve's Club KoP kids to WOD at 6:30PM.

Click here and use the link to register for P's C & J clinic if he has confirmed you are in!

The Ladies Rx - A four week discussion series

Read:
Top 10 ways to get skinny fat

Quote:
"There are three things extremely hard: steel, a diamond, and to know one's self."
Benjamin Franklin

Results:
Rx
Mike T 6:42
Olan 10:53
Aimee 6:06
Byrnsey 8:03
Sharon 9:53
Mike C 7:00
Tim M 7:52
Travis 8:45
Alyson 8:40
Nina 7:21
Keith 9:35

Scale
Becky C 7:48 33#/24"
Kelly W 9:31 15#/17"
JB 8:24 55#/24"
Jess C. 45#/24"
Matt G. 11:25 65#/25"
Kim G 6:10 (35#,15"SU)
Ernie 7:45 75#
Meg B 6:55 63#
Steph V 8:32
Jen S 7:04 55#
Mike L 7:18 form
Scott 9:33 65#
Joy 7:14 30#
Tim H 9:49 (75#/25")
Arin 7:31
Brian R 8:37 75#
Shoeless 9:20 (75#,ROM)
Drew 8:33 (45#/25box)
Mike S 10:13 (45/27)
Kristin T 6:47 (55/24)
Manny 8:55 (35/21)
Pat 12:12 (65/30)
Roni 8:25 (15/24)
Jay E 10:03 (25")
Lauren 9:39 (35/17)
Peter 6:59 (45/25")
Laura 6:17 (53)
Nicole S 8:25 (45)

Congratulations Ditty!

She is our Sugar Detox Challenge winner is for the first challenge of 2012!!!

Kristin did a great job with food prep, menu planning, trying new things, and really embracing the spirit of the challenge.

So in addition to all of the benefits from the challenge, she won $40 CASH (from Laura Pappas Health Coaching) and a T-Shirt of her choice from Crossfit King of Prussia.

Love reading blogs? Click here to check out Ditty's!

Stay posted for our next "team" nutrition challenge in the Spring.

Read:
Sugar should be regulated as a toxin By Christopher Wanjek

Quote:
"I kept telling myself to "Be Ditty". For me that means, having fun with the workout, cheering others on, and doing my best and I felt like I did that."
-Kristin Dithmer Plentus

CrossFit - Defined

A FREE lecture with Jason Lyons - March 11th at 11:00AM.

We all spend a lot of time in the box working as hard as we can. Many, if not all of us, see results so we keep coming back with a smile on our face. For some, that is all they care about, yet for others, you may be wondering why we do what we do...what are the principles of CrossFit and how are they being applied in our programming and training. For those that would like to learn more about CrossFit, this interactive lecture is for you. We will go over the theories behind the CrossFit methodology and prepare you to talk about not only how you do CrossFit but more importantly, why you do CrossFit. This lecture will be free to all active members of CrossFit KoP.

Please post to comments if you plan on attending.

Congratulations to our Athlete of the Month: Miranda

Hometown: Conshy

Current Location: A pineapple under the Sea

Age: 25 + 5 years young

Occupation: Account Manager/Bartender/ Foster Mom to dogs

College: 202 U and a short stay at Gwynedd Mercy

Did you ever play sports? I sat the bench a lot and got real good at keeping score

What is your biggest achievement at CrossFit? Hands down the first time I ever successfully climbed the rope! I was an overweight kid growing up and gym was my least favorite class. So, when it came to rope climbs, pull ups and running I cringed. Dodge ball I was the easiest target – go figure

What do you feel that you still need to work on? Hmmm, probably the biggest thing for me would be to get over the mental hump. The Negative Nelly that still creeps up during some wods. Movement wise – MU, HSPU, Dead hangs, un assisted ring dips

Goals for the rest of this year? Dead hang pull up, 120# snatch, Body weight OHS

What's your favorite WOD? Grace & Annie

What is the craziest insane workout outside of CF you have ever done? MS Mud Run – 10k with 18+ brutal obstacles

What’s your least favorite WOD? Eva & Kelly – anything with movements that I struggle with

What’s your favorite lift? Squat Clean

What’s your least favorite lift? Shoulder press or deadlift

What skill do you want to work on in 2012 the most ? Jumping muscle ups/HSPU and dips

What's your favorite foods, and snacks? BACON! Paleo - Guacamole, Paleo Fried Chicken, Coconut Pancakes, Sweet Potato Fritters, Fudge Balls. Non Paleo – BeerJ, Pizza, Wings, Wine, Martinis

Whats your favorite piece of workout "gear"? My bandana – it makes me feel bad a$$, oh and of course my tape and chalk.

What you say is your biggest improvement since starting CF? Im in the best shape of my life since starting CF 3.5 years ago. I can run a 5k and not feel fatigued, I recover faster and feel healthy

Who is your favorite coach? Each coach has a made an impact on me in a different way. Aimee was my first coach and there will always be a soft spot for her. Jason – always calls me out and makes sure I am true to form. TP – encourages me to be better and do more. Plentus – can give a quick fix in any movement, Donkey – well she can wake the dead with her skills, but is great at keeping you motivated. Vinny/Mel/Laura/Steph – I hope to be in more of your classes this year. Nikki – Although you are no longer at Kop, you made a huge impact on my training and I am thankful for all your guidance.

PR's to mention?

Deadlift – 285#
Snatch – 110#
OHS – 135#
C&J – 140#
Bench – 110#
Back squat – 185#
Max Pull-ups 10