W.O.D. 5.2.12

Individual Event 1 from the CrossFit Regionals:

"Diane"

21-15-9

Deadlifts (155#/225#)

Handstand Push-ups

Quote: 

"A person can succeed at almost anything for which they have unlimited enthusiasm.” 

– Charles M. Schwab, American Steel Magnate

Results:
Nina 9:59 (ab mat)
Pooch 6:07 (155/box)
Rachel 9:16 (115/box)
Jay E 4:05 (Ab mat)
Ernie 5:31 (205/ab mat)
Kim 9:34 (140/SBA)
Gina 8:24 (125/box)
King 7:38 (175/2abmat)
Mike S 8:52 (155/box)
Roni 9:10 (135/ab mat)
Rebecca S 7:43 (135/SB)
Chris Ags 8:01 155/stinkbugs
Lisa: 7:44 135 and stinkbugs
Barb: 7:42 105 and stingbugs
Kim C: 9:08 113/abmat+
John C: 3:18 Rx
Kevin B: 11:41 Rx
Megs: 9:43 135/1 abmat
John S: 7:48 stinkbugs
Mike W: 9:14 185 and stinkbugs
Dan L: 11:30 1 abmat
Becky C: 10:56 front squats/abmat
Amy D 6:28@65#, box
Vinniie G 5:25@108, 30box
Brian R 7:09@108 ABmat
Rob Ph 6:31@225(scale hspu)
Gabe 9:26@225, stinkbugs
Ryan 4:27@185,25box
Sarah W. 8:30@55,20box
Pam 7:04@65
JZ 6:50@185
Travis 7:57@225,15plate,abmat
Roman 5:41@225,30box
Joe C 9:43@185,ab+stink
WW 6:45, stink
Ben 7:51@165
Matt O 6:26@225

FREE Music Together Demo classes for children!

Tori and !Tempo! are celebrating 10 years and offering Music Together® classes for FREE at CrossFit King of Prussia. 

Music Together is an internationally recognized early childhood music program for babies, toddlers, preschoolers, kindergartners, and the adults who love them. First offered to the public in 1987, it pioneered the concept of a research-based, developmentally appropriate early childhood music curriculum that strongly emphasizes and facilitates adult involvement.  Music Together classes are based on the recognition that all children are musical. All children can learn to sing in tune, keep a beat, and participate with confidence in the music of our culture, provided that their early environment supports such learning.

Monday, May 14th @ 11:00-11:45am

Monday, June 18th @ 11:00-11:45am

Monday, July 9th @ 11:00-11:45am

Thursday, July 26th @ 10:00-10:45am

 

Classes are free but registration is required.  Please email tori@tempotherapy.com to reserve your spot. Check out www.tempotherapy.com for more information or click here to share the flyer with others.

Athlete of the Month

 

 

Congratulations to Jess C!

 

Get to Know Jess C our Athlete of the Month – Q &A:

Hometown: Wilkes-Barre, PA

Current Location: Norristown, PA

Age: 34

Occupation: Engineer

College: Penn State

How long have you been a CrossFitter? Since November 2010, though I actually found the website in May and stared at it for months before working up the courage to walk in the door.

Did you ever play sports?

 

Me? Sports? Ha, no. If you ever saw me try to throw a ball, catch a ball, kick a ball, hit a ball with a stick, or dodge a ball, you'd understand the problem. In high school and college, I was involved in dance, and after that, I enjoyed other safe, non-sport activities like yoga, climbing, aikido, and cycling.

What is your biggest achievement at CrossFit?

 

Running a mile for the first time in my life. When I first started, I often struggled to finish the 400m warmup. A mile took me over 12 minutes, half walking, and I was in tears by the end. This spring, I finished a mile in just over 8 minutes!

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

Running, definitely, and general endurance.

 

Goals for the rest of this year?

 

Show up, give it my best, don't get hurt. Hmm. I may need a goal to work on more specific goals.

 

What's your favorite WOD?

The 12 Days of Christmas. The entertainment value alone is priceless.

 

What is the craziest insane workout outside of CF you have ever done?

Canyoneering in Zion National Park was a blast. Also, there was this one time we took a kayak trip down the Delaware after a flood, which was kind of crazy and insane in retrospect.

 

What’s your least favorite WOD?

KAREN

 

What’s your favorite lift?

Snatches. Bar's on the ground, bar goes up, whee! I may change my mind once I'm better at full squat snatches and have to deal with real weight, but for now, I do power snatches and they're fun. I'm also fond of dumbbell push presses.

 

What’s your least favorite lift?

Are wallballs a lift? I say they are. Wallballs. (See above re: Karen.)

 

What skill do you want to work on in 2012 the most ?

Skills I -want- to work on? Any lift (except wallballs). Skills I -should- work on? Wallballs. And double-unders and running.

 

What's your favorite foods, and snacks?

Pretty much all of them. Chocolate primarily, in all forms, as well as cheeseburgers, burritos, wings, sushi, pho, good southern barbeque, CowShare, tea, sweet potatoes, and beer. I also really, really like Brussels sprouts. For real.

 

Whats your favorite piece of workout "gear"?

I'm not a huge gear nut, but I love my Stem and Vivo shoes. Also, never underestimate the importance of quality undergarments.

 

What you say is your biggest improvement since starting CF?

Learning where my comfort zone really is, and learning how to push myself harder to stay out of it.

Who is your favorite coach?

Oh, the loaded question! I thought about this quite a bit, making a chart for every coach and listing pros and cons for each... no, just kidding. Sort of. But I have to pick Aimee as my favorite, coming in just ahead of Jason. Aimee's excellent coaching and the energy she brings to every class are just incredible, and I always enjoy Jason's colorful commentary, technical expertise, and nerdy spreadsheets. But Aimee gets top billing because, well, she's the one who started it all in KoP and that's pretty awesome. Rounding out my other favorites: Chris, you have an uncanny knack for appearing out of nowhere and yelling at me to keep going every time I want to sneak some rest in. Mel, you often challenge me to do more when I'm pretty sure I can't (and you've always been right). Tim, one of these days that whole POSE thing will click, I just know it. Cate, your positive attitude and all-around encouragement are truly appreciated. Vinny, your warmups are my workout (keep 'em coming, I'm up for the challenge)! Donkey, though I'm rarely in your classes, I applaud your general badassery (no pun intended). Laura and Steph, I've never seen 6am and probably never will, so I'm afraid you can't be in the running for favorite, but I admire you both immensely. Jeff and Cindy, I miss you guys! You can be my backup favorites. Overall, a big thank you to all of the coaches for making CFKoP such a fun and supportive community. 

 

What has it been like now that Jim has recently started CrossFitting with us?!?!?!

It's pretty cool. Before he joined, I would come home ranting about some workout, and Jim would listen patiently while privately wondering exactly what a GHD or Tabata was and why I wouldn't shut up about them. But now, we can bitch about WODs together! On the other hand, there can be some serious competition for the foam roller.

   

PR's to mention? Goals Reached? Nutrition highlights?...

I'm happiest about the improvement in mile time, but breaking 200# on a deadlift was also pretty thrilling.  I'm also proud to have participated in the Open this year and completed some really challenging workouts without scaling. As for nutrition, I eat 100% paleo maybe, oh, 25% of the time (gotta pick your battles, you know?). Instead, I just focus on avoiding dietary ruts and eating a wider variety of foods -- basically, more veggies, less ice cream. Not that there's anything wrong with ice cream, especially at breakfast.

W.O.D. 5.1.12

"men in vests"

Death by Pull-up 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able. Use as many sets each minute as needed. 

For an added challenge wear a weight vest.

Your score is the total number of minutes completed- which will indicate the amount of pull-ups reached.

Read:
  Can your diet cure disease by L. Pappas.

 Community Notes:
We will have two modifications to our schedule this week/weekend due to the Mid-Atlantic CrossFit Regional Competition. On Friday 5/4 ONLY our 6:30PM CrossFit class will be canceled, In leiu of that the 7:30PM Westside barbell class will be moved to 6:30PM on Friday 5/4 ONLY. MindBody online has been updated.  There will be NO kids classes this Thursday or Sunday. 

Quote:

"Take pride in how far you have come and have faith in how far you can go."

– Christian Larson

Results:
Bob 11 blue
Gina 13 Grn
Brett 9
Jay E 10
MIke P 17
Mike S 7
Wax 9
Pat P 11 grn
Paul F 10 blk
Nina 6
Chris 12
Mike W 9
Meg B 12
Kevin B 12 vest
Mike T 19 vest
Jonathan 11
Kim C 12
John C 17 vest
Matt O: 10
Megs: 15!
John Sch: 9
Alanna: 6 blue/MF
Sy: 11
Anja: 6 bluex2 
Dan L 14
Diego 14
Lam 12
Ernie 13
Gabe 11
Kathleen 10MF
Bob 14
Peterbutt 13
Mrs. Peterbutt 12 green
Arin 9 MF
Alison 9
Bo 13
Ben 10
Kate Kenny 13
Amy 6 green
Luke 7/ 4:54
Jim C: 8 / 6:07
Patrick: 14 / 4:06
Mel 12 / 5:09
DeeDee 8 / 4:18
Rachel R: 9 blue / 3:33
Justin: 15 / 5:45
Joe P: 13 / 3:49
Kerri (from CT): 8 / 5:06
Jess S: 9 (bands) 5:58
John G: 11 / 5:51
Paul S. 15 (5:17)
Erika 8 (4:26 SU)
Jess C. 11 (5:35)
Jeremy 8 green (5:30)
Matt G. 11 (5:59)
Oleg 15 (3:47 sit ups)
Stasie 5 black (4:33 SU)
Jen S. 13 (2:55)
Nick 13 (3:47)
Kate C. 15 (4:47 GHD)
Tidmore 9 (3:40 SU)
Leslie 10 black (4:00 SU)
Linda 6 black (4:34 SU)
J-Na 8 blue (5:31)
Josh 12 (8:45 full Annie)

W.O.D. 4.30.12

9:30AM class goes international
Big welcomes to Julia (from Colombia, South America) and to Chris (from New Zealand)

 Congratulations to Gina who WON a local 5K!
(hey, great looking sweatshirt Gina!)

21-15-9 rep rounds of;
Front Squat (105/155#)
Hang Power Clean (105/155#)
Box Jumps (20/21"-24/25")

Coaches Notes:
Athletes will use one bar with the same weight for both the Front Squat and Hang Power Clean. This bar will be taken from the floor for each movement. Scale weight according to level and ability. Box height can also be scaled as needed.

Community Notes:

The Fit Life Project (https://www.facebook.com/pages/The-FITlife-Project/294449140610181) is a documentary series about stories of how CrossFit has changed peoples lives.  Our very own, Coach Steph's story has been choosen as one of the first that will be featured.  On Saturday, May 12th the 10am WOD will be filmed for the documentary.  Please come out and support Steph by doing the WOD.  Those who are interested can participate in short interviews after. 

Quote:

“Coming together is a beginning. Keeping together is progress. Working together is success.”

– John C. Maxwell

Results:
Peter 12:17 115
Chip 15:46 135
Jay E 13:43 Rx
Lauren 15:33 65
Cris A. 16:11
Roni 15:01 75
Cline 13:44 95/24
Julia (Colombia) 13:16 85
Chris (NZ) 11:42 135
Nick Z 11:42 65
Barb Z 12:03 53
Kara 12:33 53
Chris T. 12:43 45
Jerry 13:12 135
Mike W. 14:54 115
Sarah W 16:26 22
Jonathan 14:14 75
Alison 9:53 (75#)
Arin 12:46 (63#)
Bre 13:07 (53#)
Brian R 11:31 (115#)
Justin R 15:44 (115#)
Christina 14:08 (53#)
Gabe 14:52 (135#)
Josh S 13:07 (135#)
Ryan S 14:33 (105#)
Roman 12:52 (115#)
Mike F 15:33 (Rx)
Matt G 18:52 (115)
Dan 12:55 (35)
Balmer 12:53 Rx
Denise 12:40 (85)
Mel 11:50 (75)
Justin 15:02 (135 21/15)
Akeem 13:40 (75)
Oleg 16:28 (sub)
Jen S 14:43 Rx
Kate K 12:15 (85)
Katherine 13:22 (63,17")
Nick 19:01 (115)
JNa 12:50 (65,17")
Paul S 14:!4 Rx
Melissa 15:37 (63,20")
Derrick 18:02 (135)
Conn 16:23 (115)
Borden 14:16 (125)
Kim C 12:39 (55)
John C. 14:32 (Rx)
Mark B 11:05 (75)
Jeff 14:18 (105)
Alexis 12:43 (63)
Olan 17:39 (155/135)
WW 15:00 (95)
Matt O. 18:52 (120)
Jason L 12:09 (Rx)
Patrick 10:51 115#
Flounder 12:35 75#/21"
Diego 13:27 95#
Jess S. 11:33 53#
MIke P 13:19 135#
Nathan 14:12 35#/20"
Luke 17:18 105#
Sandy 11:49 55#/17"
John Scha. 15:19 Rx
Dan L 15:21 115#
Josh F 13:40 75#
Rachael 9:56 55#
Shawn 11:44 135/115#
Joe P 12:30 105#
Joy 11:38 63#

W.O.D. 4.29.12

Jay E. back on top with a 205# Snatch...who's next?


Bench Press
3-3-3-3-3
then
Max Pull-ups

Quote:
We can still astonish the gods in humanity
And be the stuff of future legends,
If we but dare to be real,
And have the courage to see
That this is the time to dream
The best dream of them all.
-Ben Okei, Mental Flight

Results:
Mike P 210/32
JP 145/19 (green)
Lindsey 85/15 (green)
Kim G. 70/5 (MF)
Jeremy 245/13
Patrick 235/24
Paul F. 235/9 (black)
Alanna 60/19 (green)
Gabe - 145 / 14
Erika - 95 / 7
Travis - 145 / 21
Justin - 130 / 11
Alison - 140 / 5

W.O.D. 4.28.12

AMRAP in 10 minutes

10 Squat Clean Thruster 65/95#

1 Rope Climb

Community Notes:
Good luck to Mike T. and Balmer competing in the Tough Mudder this weekend! Stay warm and have fun!

Quote:

"You are what you think about all day."

-Allen Ginsberg

Results:
Paul F 2+10 (95 pulls)
Jordan 3- (95 climbs2)
Patrick 4 +3 (Rx)
Ali 4+6 (45 pulls)
Steve 3 (45 pulls)
John S 4 (Rx)
Rachel 3 +10 (Rx) 1st Rx!!
Rebecca 3+5 (Rx)
Kim G 3+3 (53 pulls)
Jess S 3+6 (45 pulls)
Renee 3+7 (45 pulls)
Josh F 4+7 (65 att)
Sarah 2+6 (35pulls)
Joy 5 (45 att)
DeeDee 3+10 (att)
Flounder 3+3 (63 att)
Erika 4+6 (53 climb1)
JNa 4+4 (45 att)
Arin 4 (45 att) 1st rope climb!!!!
Kyle B 3+8 (75)
Kathleen 4+10 (35 pulls)
JohnG 3+10 (85)

W.O.D. 4.27.12

Ryan overhead

5 Rounds for time of:

400 meter Run

15 Push Press (95/135#)

Community Notes:
CrossFit KoP is hosting our next Level 1 Trainer Course on August 11th and 12th, click here to sign up today. If you have any interest, these sell out fast, act quickly.

 Quote:

"If what you did yesterday seems big, you haven't done anything today." 

-Lou Holtz

Results:
Mark B 19:08 95#/Row
Becky C. 22:04 63#/Row
Byrnsie 18:35 Rx
Kelly 19:26 33#
Jess C 20:34 65#
Russell 22:38 80#
Ryan 18:55 85#
Jay 19:30 RX
Mike S. 25:25 80
Gina 18:11 53
Wax 22:59 135ROM
Kim G 23:14 45
Rebecca 22:42 73
Lauren 20:35
Pay 21:46 95
Steve 22:10 Row/45
Jeremy 20:51 55
Cline 20:15 85
Peter 18:54 105
Mark 17:05 100
Lam 20:15 95
John C 18:47 rx
Kim 16:35 (55)
Peter O 21:20 (105)
Sy 16:36 (45)
Barb 18:13 (45)
Kara 19:19 (45)
Chris T 18:35 (45)
Patrick 15:59 115
Dee Dee 18:16 65
Mike Fab: 20:41 Rx
John Sch: 19:41 Rx+ (Weight Vest)
Christina T: 19:47 45#
Luke: 20:07 95#
John Gil: 17:54 95/115
Sandy: 22:25 45/Row
J.Na: 21:17 55#
Borden: 24:05 95
Erika: 20:22 53
Lisa: 22:01 55? 65?
Paul S: 20:56 Rx
Nick: 18:55 105
Melissa S: 23:20 45#
Christine 22:58 68#
Bre 20:16 53#
Dan F 24:01 25#
Katrina 19:45 25#
Stacy 19:12 53#
Joe C 19:48 95#
Josh S 20:09 115#
King 18:42 105#
Olan 21:25 Rx
Shawn 18:42 115#
WW 21:32 95#
Matt O 20:27 115#
Alexis 20:59 55#
Kate C 17:56 Rx

W.O.D. 4.26.12

 PR city tonight!
John C takes over the top of the board with a 190# snatch
and
Ben joins the muscle up club with his first two muscle ups
Congratulations gentlemen!

A big welcome to Bob!

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings 55/35#

40 Pull-ups

30 Handstand push-ups

Quote:

“A great leader's courage to fulfill his vision comes from passion, not position.” 

-John Maxwell

Results:
Nicol 16:10 (25plate)
Steve 20:39 scaled
Brett 17:47 scaled
Roni 23:15 (35kb,grey)
Mike s 27:14 (45kb)
Mike P 15:10 (35kb,abmat)
Tidmore 20:12 (floss,abmat(
Pooch 17:33 (45kb,box,band)
Elyse 19:28 (21box)
Rebecca 19:32 (24box,redband)
Pat P (grn, 50burbs)
Paul F 19:16 (allkindsofscales)
King 17:22 (abmat)
Kate K 20:17 (small Mt.under HSPU)
Peter 21:05 (3abmats)
Nick Z. 20:28 (45kb,ringpulls, 17box)
Cline 21:46 (21box,blk)
Chip 22:27 (60=Airsquats)
Lauren M 23:12 (scaled)
Rhonda 19:48 scale
Meg B 16:28 mat/plate
Byrnsie 24:58 RX
Kim C 20:48 (abmats/romPU)
John C. 14:40 RX
Jen S. 26:01 ABmats
Becky 22:33 bandHSPU
Alanna 29:12 scale
Bob 20:30 scaleHSPU (1st class!)
Ben 18:56 44# scale....then a muscle up!!
Gabe 19:49 scale
WW 23:30 45#/ SB/ JPU
Rachel 24:20 blue/ box
Matt O 25:34 SB
Faby 19:34 RX
Paul 24:46 ab mat
Patrick 22:13 RX
Stasie 22:23 band / box
Christina 26:57 gr/box
Alison 17:04 gr/SB
Travis 20:39 SB
Cris A 24:30 RX
Big John 24:43 rom pull ups / GHD
Steph V 24:12 gr/hsh
Sharon 28:05 SB/RR

W.O.D. 4.25.12

"The Clean Complex"
5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean


Reps should be touch and go.
then:
4 Rounds For Time of:
7 Power Cleans 65% of today's weight
10 Ring Dips


Community Notes:
We are offering our next Three Paleo 101-Fundamentals of Nutrition with Laura. These are included in your fundamentals package if you have recently joined CrossFit KoP and not previously attended these sessions.
Dates:
Wednesday May 16th at 6:30
Monday June 18th at 6:30
Wednesday July 11th at 6:30


Recipes:
Has your sweet tooth gotten the best of you? We found two new recipes to keep you going. Dynamite Chewy Chocolate Cookies and Almond Butter Balls both are gluten and dairy free.


Quote:
“Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.”
-Vince Lombardi  


Results:
Gina 88/5:37
Jay E 225/4:24
King 175/5:23(sub pullups)
Mike S 115/6:10
Chris A 145/4:52
Roni 88/5:19
Rebecca S 98/6:05
Chris Ags 133, 3:57
Lisa A 65 4:27
Kim C 80, 3:52
John C 225, 3:22
Dawn 75,6:07
Rhonda 60, 4:31
Sy 73, 4:32
Bre 83 4:48
Sarah W 83, 9:29
Kevin B 165 3:54
John Sch 185/5:28
Megs 95(CleanPR)/4:12
Mel 95/5:30
Gabe 165/6:57
Lam 135/8:18
Josh 165/6:09/CFEndurance
Peterson 195/CFEndurance
Dan F 85/9:07(7xComplx)
Brian R 185/5:21(Blk)
Kathleen 88/7:05
Joe 165/6:37
Jim C 155/7:57
Christine (from CO) 98/8:58
Sandy 85/5:59 band
JOe P. 135/7:10
Stasie 70/7:13 band
Deedee 105/6:53 band
Shoeless 195/7:37 band
Mel S. 75/4:41 band
Paul S. 195/3:53
Tim H. 165/4;59 scale
JNa 80/3:58 band
Faby 185/4:54
Borden 165/5:12 band
Conn 155/5:34 rom
Cline 145/5:09 band
Jeremy 115/5;16 band
Ben 115/5:26 scale
Vinny 225/form
Oleg 155/4:52
JB 125/4:38 scale
Jerry 175/3:20
Panos 165/5:42 band
Nick 185/4:46

CFE

Tomorrow's (Wednesday 4/25) CF Endurance WOD will be held at the Upper Merion HS track, meet Coach Pappas at 5:30PM.


Come out to test your fitness by doing a:
1 Mile Time Trial
(full rest)
400/300/200
rest 4min
400/300/200