W.O.D.8.3.12

Gymnastics Fun...a skill day. 

We will work on the following: 

Muscle Up 

Kipping/Butterfly Pull Up 

Hand Stand Push Up 

Hand Stand Walk

Pistol 

Ring Dip 

Rope Climb 

L-Sit

Note:

If you have HSPU's do you have parallette HSPU's? Ring HSPU's? If you have a rope climb...do you have an L-rope climb? All of these movements have progressions and can evolve into more complex movements. Even if you feel you have mastered the above movements it's time to take them to the next level. Don't wait until they show up in a WOD, come out and practice today!!

Cash out:

AMRAP in 5 Minutes: 

Parallette Pass Through

King and Queen Updates:

Click here for the updated heats. Unfortunately these are FINAL, we will not be accepting any more entries. The updates are: Shoeless, Rachel R and JNa -out, Dan L moved to Heat 2, Mark B added to heat 3, Beth O moved to heat 3, Kathleen moved to heat 4 and Dawn added to heat 4. Cline has started a pool if you would like to get some gambling action in on the competition. Click HERE for more information.

Quote:

“Looking back, we see with great clarity, and what once appeared as difficulties now reveal themselves as blessings.”

-Dan Millman

Results:
Klutch 73
Mike S. 41(17")
Brian 56 (21")
Paul F. 55 (24")
Peter 62
Dianne 45 (17")
Chip 72(17")
Susie :-) (21")
Mike W 29
Susan (practice)
Lisa A 18 on 17"
Justin H 42
Nick Z 51
Joy (practice)
Beth (practice)
Jess S (practice)
Keith 21
Schaefer 20
Steph V :) practice
Diego 23
Sharon :) practice
Mark S 14
Stacy H 7
Bre 17
JP 18
Rinat 20
Manisha 15
Oji 13
Dan 21
Justin 32
Andrew 21
John C. lost count he did so many

Photos:

W.O.D.8.2.12

 Welcome to Amanda (above) and Susie (below)

AMRAP in 30 minutes

10 Push Jerks (155/105#)
15 Box Jumps (30/24″)

20 WallBalls (14/20# to 9ft/10ft)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 200m with a sandbag (choose weight according to level and ability). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 200m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Community Notes:

Open gym will run tonight from 6:30PM until 7:30PM in tandem with Barbell Strength and Steve's Club/Kids. There will be an adult/kid WOD tonight - see below:

Team Station Rotation

AMRAP in 3 minutes of each in teams

*Prowler Push/Pull

*Tire Flip and Jump

*Sprints

*Slam Balls

*Burpees

*Two athletes working at a time

Quote:

“People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, make them.”

-George Bernard Shaw

Results:
Mike S/Jay E - 7 rds + 11 reps (75# 24")
Derrek/Brett - 6 rds + 30 reps (135#)
Ellie/Kim G - 6 rds + 20 reps scaled
Cecila/Dianne/Nicole M - 9 rds scaled
Damien/Shawn 7rnds + 5PJ (135#, 30"bj)
Peter/Becca/Roni 9 rnds +12BJ
Cris A/Nick C 7rnds (135, 30")
Lauren M/Kristin 6rnds+19 (65/45, 20"bj, 14/10ft, 35)
Mike W/Rinat 6rnds + 2bj (115)
Vinny/Ying 6 Rx/45 30"/21"
John Sch/Ben 8+1 135/35db 15db 30"
Matt G/Gene 6+7 135/95 30"/24"
Tidmore/Mel 7+9 115/95 24"/21"
Travis/Patrick 7+14 115 30"
Aimee/Cate 354 Rx
Roman/Panos 270 135#/30"
Sharon/Ryan B 310 24"
Sarah ouchie/Becky scaled
Susie/Ciera 335 85#/13"
Anne/Fayth 315 22"/13"
Lindsay/Amanda 280 35#/13"
Susan/Mark B 295 85#/24/30"
Justin H/ Nick Z 315 105#/30"
Kim/JohnC/Grans 285 155#/24"/30"

August Athlete of the Month

Congratulations to Byrnsey

Hometown: Narberth, PA

Current Location: Narberth, PA – yea I know boring but I lived in CT, Chicago, IL and Jersey along the way

Age: 45

Occupation: Insurance Sales, Property Casualty

College: LaSalle University

Family: Married to Meg B...three daughters, McKenna, Moira & Frankie.

How long have you been a CrossFitter?  May of 2011

Did you ever play sports? Crew or as my wife says I say “When I was an Oarsman”

What is your biggest achievement at CrossFit? Def competing and completing the Open this year, with the highlight getting thru the 30 snatch’s when I had just set my 2 rep PR at that weight (it was all of the support for sure)……and kicking Bob Harpers ass!!!

What do you feel that you still need to work on?  Olympic Lifts and mostly Squats any and all, and of course my “Governor”

Goals for the rest of this year? 50lb increase in both front and back squat

What's your favorite WOD? Filthy 50

What is the craziest insane workout outside of CF you have ever done? Really am I aloud to publish this, Meg would kill me?  Kidding!  Has to be the recent CMC in the Poconos.  In my past all of my Crew workouts.  They were very much like CF workouts.  Jumpies, Hill Sprints, High Pulls you get the picture.

What’s your least favorite WOD?  Fran is a total mind f_c_  and I hated it.

What’s your favorite lift?  OK all at once……push press, shoulder press any press

What’s your least favorite lift?  Squat

What skill do you want to work on in 2012 the most ?  Squat cleans, Snatch, OHS also want to finish in top 100 in Open in my class next year.

What's your favorite foods, and snacks?  Almonds (snack), Chicken and Meat (Food), Beer  (Liquid).  Olan Tagged this as my “pale ale” diet.

Whats your favorite piece of workout "gear"?  Pink Socks

What you say is your biggest improvement since starting CF?  Strength….it has taken a good 12 months but starting to see some major jumps.

Who is your favorite coach?  Aimee and Cate of course.  Donkey now has made the nooner coach crew and is an excellent addition.  I am a regular at the nooner’s and these are my coaches.  They are not only excellent teachers and motivators they have become friends……..NOW the rest of the coach’s …. I really appreciate and like them all.  Tim, Chris, Jason, Laura, Mel, Vinny and Jeff I have had the pleasure of their instruction.  Timmy P was my fundamental coach and is my favorite to break balls.  Chris P is a funny f’n dude.  Jason is a ball breaker with great coaching skills and intentions.  Laura is a true professional.  Mel is a sweetheart and great motivator. Vinny “I am really as good as I am”.  Jeff is old like me and I love that.  Steph V – I haven’t been coached by yet but knowing her I know she is great!!!

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

PR’s have been recent:

·         215 - push press

·         215 - clean and jerk

·         467 - number of times I have said something inappropriate since I joined KOP

Goals reached;

·         Competing in the Open

Nutrition Highlights

·         Not really any big highlights.  Had to change my diet a bit about 6 months into CF.  Needed more carbs before WOD’s and more protein after.

OK, now for the sap.  I want to say thanks to all the coaches and members that I have had the opportunity to meet.  It is my pleasure to work out with you, to be instructed by you and to help you when I can.  You are a great group of people.  I have had the opportunity to make some very close friends and I am grateful for that.  I certainly do not feel 45 years old and I thank you all for that.  There is nothing more I like better than to make someone laugh or  feel good about themselves.  I think it is such an important part of living……..I also am thrilled to see the progress of those of you that started CF with me or after – keep it up you all look great and I am sure feel great.  I am especially impressed with and excited for Keith B and Mike T, both my friends and now coach and soon to be coach.

A shout out to John (dad) and Eileen (mom) and Chloe (kid).  The great and I mean great support people for KOP.  My nickname might be Byrnsey but to Chloe it is “bye bye” (I think she likes me).  If you have a chance to speak with them please do.  And tell John how much you appreciate all of his hard work into the great box we have.

Thanks coaches – this is truly an honor.

The 2012 King and Queen of Prussia

Today is the day you have all been waiting for...hold back the uprising, the workouts are ready. Arrive adorned in your best CrossFit attire at 8:30AM for the royal registration. Standards will be announced at 9:00AM and the workouts will kick off promptly at 9:30AM.

This year all athletes will compete in three WODs and when all the dust has settled, the top four men and woman will duke it out at the "Dance with Dragons" (the Final WOD). All scores will be wiped clean when the final four commoners compete for the title of King and Queen of Prussia. In addition to bragging rights for the year, the winners will have their names engraved on the trophy that is proudly displayed in the main lobby and their picture featured in the "CFKoP Hall of Exercise Fame". For those who have registered please take this opportunity to have your friends and family come and watch you compete. Click here for the heats.

There will be a "Court Jester" - spirit of the competition award this year.

As a thank you for being part of the CFKoP empire we will adorn you with T-shirts, feast on food and honor success with beer for all participants; please feel free to bring some food and drinks to contribute too!

Previous Kings and Queens of Prussia:
2010- John Warnek and Cate Kelly
2011- Mike Viola and Laura Pappas

Drum Roll Please....

WOD 1:"Raise the Drawbridge"
For time complete:
Run 400 Meters
21-15-9
Hang Power Clean 55/75#
Front Squat 55/75#
Push Press 55/75#
Row 500 Meters

Time Cap: 15:00 minutes

WOD 2: "Fight The Power"
Dumbbell Snatch Ladder
Ladies 20# 25# 35# 40# 45# 50# 55# 60# 65# 70#
Lords 45# 55# 65# 70# 75# 80# 85# 90# 95# 100#
Competitors will have 20 seconds to complete a Dumbbell Snatch on the Right and Left arm and 10 seconds to rotate. On the final weight athletes can complete max reps alternating in 20 seconds.

WOD 3: "The Crown Jewel"
AMRAP in 8 Minutes
1 Box Jump, 1 KettleBell Swing 35#/55#, 1 Burpee
2 Box Jumps, 2 KettleBell Swings 35#/55#, 2 Burpees
3 Box Jumps, 3 KettleBell Swings 35#/55#, 3 Burpees...
...follow this sequence increasing repetitions until  8 minutes has elapsed.

WOD 4: "Dance with Dragon"
announced the day of....

W.O.D.8.1.12

Back Squat 

2-2-2-2-2-2-2 

then 

Weighted Push up 

1-1-1-1-1  

Community Notes: 

CrossFit Endurance will be at 5:30PM tonight, meet Coach Tim at the Upper Merion Track.  

Read:

CrossFit is Dangerous??? by Miranda Oldroyd  

Quote: 

“You’re a winner. The tests of life are not meant to break you, but to make you.” 

 ~Norman Vincent Peale~

Results:
Balmer 265/150
Nina 205PR/85
Roni 140PR/25
Brian D 130/40
Lam 245/135
Lauren M 160PR/40
Becca N 125BabyPR/30
Gina 140PR//25
Mike S 155PR/50
Wax 245/180
Nick C 225/125
Drew 275/55
Paul F 255/165
Byrnsey 225/185
John C 325/125
Kim C 108/90
Dan L 250/130
Susan 175/70
Justin 250/135
Barb 155/50
Nick 235/145
Ciera 185/40
Beth T 105/30
Chris A 210/80
Joe C 225PR/90
Ben 205PR/1armpractice
Arin 165PR/70
Alison 185/115
Kim G 125/70
Brianna 125/70
Mark S 155/70
Becky 105/45
Vinny 330/...
Mike T 225/...
Flounder 195/70
Sandy 135/50
Erika 145/50
Mike P 315/135
Patrick P 225pr/165
Diego 220pr/90
Kyle 108 (vests)/50
Joy 130/40
Jess S 135/bw
Gene 335/170
Stacy H 150/50
Jim C. 240pr/100
Jeremy 195pr/70
Conn 245/110
Borden 280/70
Melissa L 145/50
Pam 150/60
Jackie 145pr/35
Tim Mcc 235/225
Al 275/225
Manisha 88
LP 125/50
Nicole M 108/50
Brett Z. 98/40
Rob Z. 155/115
JP 215/70
Leslie 118/35
Shoeless 275/85
Matt B. 215/115
Dan M. 190/80

A-Squad reunion

Who's up for a little CrossFit KoP Trivia quiz?

Members only can answer, no coaches. First to get all the answers correct will receive a free item from the CFKoP store. No Anonymous posts.

1. Who is pictured in the photo?
2. Which two athletes in the photo have trained in Texas?
3. What number of athletes have competed in CrossFit Regionals?

Good Luck!

W.O.D.7.31.12

"Moore"

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Your score is the number of handstand push-ups completed for each round. Scale as necessary. Today is a great day to work on the Rope Climb and HSPU skill! Three rope pulls will equal one rope climb. The low ropes will be used for rope pulls. Towel pullups can also be used if necessary in 3/1 ratio.

(compare to 4.29.11)

Community Notes:
Thursday is the first Thursday of the month-- Open Gym will run from 6:30PM to 7:30PM on Thursday evening.  

Read: 
Personal Psychology by S. Vincent  

Quote:
“A superior man is modest in his speech, but exceeds in his actions.”
-Confucius

Results:
RX:
Mike P 43
Byrnsie 39
Kit 19
Aimee: 60
Cate: 60
 Nicole 43
Sam 74
Olan 22
Faby 62
 John C. 92 
Jason 43
Faby 90
Kate C. 58
Jim C. 28
Tim McC 43 
Justin H 28
Patrick 50
Becky 21 (13 minutes)

Scale:
Balmer 57 (SB)
Nina 30 ab mat
Ellie 40 (SB,rope att)
Gina 48 (sb,rope pulls)
Drew 28 (sb,rope att)
Brian D 55 (24",rope pulls)
Rebecca S 40 (sb)
King 51 (ab mat)
Jay E 47 (rope pulls)
Kim C 50 (SB)
Ciera 35 (RP/SB)
LisaA 17 (RP/SB)
Chip 66 (SB)
BJ 80 (SB/RP)
Beth 46 (RP/2AbM)
Melanie M : lots (abmat)
Dianne: 50 (sb, pulls)
Dawn: 14 (holds/att & pulls)
Megs: 31 (abmat)
Graeme: 26 (2abmat, att&climbs)
Farfa: 46 (sb/pulls)
Lisa C: 29 (sb, pulls/att)
Margo: lots (sb/pulls)
JZ 32 ROM
Shawn 58 box
Marie 37 rp/box
Travis 46 sb
Mike W. 31 sb
Wax 38 (ROM)
Klutch 44 (1 AM)
Ying 41 (RP, SB)
Diego 16 (SB)
Oji 30 (some rope pulls, SB)
Jen S. 24 (1 AM)
Jeremy 57 (RP, SB)
Al 67 (TPU, SB)
Ryan 60 (SB)
Tidmore 40 (1 AM)
Schaeffer 15 (2 plates)
Matt G. 32 (1 plate + 1 AM)
Travis M. 29 (RP, SB)
Leslie 37 (row, RP, SB)
Kathy 29 (RP, SB on knees)
Heather 34 (1/2 RP, 2 AM)
Joe C 24 (abmat)
Arin 45 (35ab 2 climbs)
Kim G 21 (SBP ROM)
Ryan B 86 (SBP)
Mark W 45 (SBP)
Sharon 32 (SBP)

Photos:

 The lulu ladies visit for the nooner!

 The Mashup!

W.O.D.7.30.12

 6:30 Power Snatch Practice

 Bre overhead!

Congratulations to our intern Remi on his first MU

5 Rounds for time of:

10 Power Snatch (75/115#)

10 Kettlebell Swings (55#/70)

10 Burpees

Recipe:
Bone Broth by L. Pappas 

Quote: 

"The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force. " 

-Andre Maurois

Results:
Manny 12:42 3round, 53PowerSnatch/25kb
Jay E 13:31 Rx
Celia 21:48 scaled,form
Becca N 21:33 45/18kb
Rebecca S 18:27 65/44
Lam 17:55 85/55
Mike S 22:55 75/53
Drew 18:54 95/45
King 14:50 95/70
Paul F 18:08 95/55
Mike P 16:54 95/70
Gina 13:34 64/55russian
Cris A 18:54 95/70
Roni 18:55 63/55
Chip 19:14 Rx
Peter 15:39 95/70
Mark 18:27 75/70Russian
Nick C 18:01 75/70
Nina 14:12 Rx
Mark B 14:56 85#55 KB
Steph V. 16:20 Rx
Beth O 14:26 45#/26 KB
Barb Z 14:40 45#/35KB
Bre 14:20 35#/26KB
Joy N 16:32 35#/35KB
Susan B 16:23 65#/55KB
Chris A 4 Rds
Fatyth 22#/26KB
Anne 22#/10KB
Ryan B. Rx
Becky 65#/55KB
Sharon 65#/35KB
Joe C 18:10/95#/55
Justin H 95#/55
Alexis 55#/35
Rob Ph Rx
John Sch Rx
Arin 65#/45KB
Sarah 21:36 63/26
Tim McC 15:52 85/53
JessSss 20:40 45/45
Kristin S 17:01 45/35
Sandy 18:54 55/45
Flounder 19:35 75/53
Jim C 17:03 100/53
Gene 19:35 Rx
Kate k 14:47 65
Faby 13:40 Rx
Kenny 20:53 75/53
Patrick 16:29 Rx
Kathleen 17:33 45/45
LP 13:38 65
Tidmore 12:48 75/53
Kyle B 14:30 75/44
Manisha 20:25 35/26
Jackie 17:19 26/45
Randy Dnf :(
Brian R 18:18 115/53
Vinny 13:11 Rx
Borden 15:10 95/53
Conn 16:15 95/53
Erika 13:57 65/35
Kyle Bry 19:35 18kb/12kb
Stasie17:55 35/35
Ditty 19:56 55/35
Derreck 21:55 Rx
Jess C 16:18 65/55 Russian
Dan M 18:28 65/45
Al 19:27 95/53
Andrew Y 19:23 75/44
Holly Dnf :(
Nate 21:10 (95/70R)
Roman 15:58 (95/55)
Olan 18:28 (Rx)
Stacy 16:47 (45/35)
Mark S 21:01 (65/45)
Brynsie 17:21 (Rx)
Rachael 19:29 (53/45R)
Rinat 14:44 (95)
WW 21:41 (95/55)
Kate C 11:52 (Rx)
Dig 16:58 (75/45)

W.O.D.7.29.12

CONGRATULATIONS to all of the CFKoP competitors who threw down at Summer Slam 2012. A great event was put on by CrossFit Generation and we had 24 athletes compete. Just a few of the amazing moments are pictured above!

WOD:

Join Mel for an outdoor adventure WOD at 9:00AM, meet and park at Frosty Falls. We will not be hosting regular classes this weekend do to the CrossFit Football seminar. Sorry for any inconvenience. This is a FREE class for members only.

Quote:

"Defeat is not bitter unless you swallow it."

~Joe Clark

W.O.D.7.28.12

London 2012  - The Olympics have begun...

Join Steph for an outdoor adventure WOD at 9:00AM, meet and park at Frosty Falls. We will not be hosting regular classes this weekend do to the CrossFit Football seminar. Sorry for any inconvenience.  This is a FREE class for members only.

Community Notes:

Good luck to everyone competing at the Summer Slam at CrossFit Generation today!! Bring home the win!

Quote:

"Attitude is a little thing that makes a big difference."

~Winston Churchill

W.O.D.7.27.12

Thruster

5-5-5

then

"Jumping Jackie"

200 Double Unders

50 Thrusters, 45#

30 Pull-ups

Community Notes: 

Saturday and Sunday's WOD will be at 9:00AM only, meet and park at Frosty Falls. This is a FREE WOD for members.

For those athletes competing at CrossFit Generation's Summer Slam - Good luck! Click here for some more details and click here for the updated schedule of events.

 Read:

Periodization, Burnout and CrossFit a must read for everyone from Fletcher Fitness.

Quote:

"Since time is the one immaterial object which we cannot influence--neither speed up nor slow down, add to nor diminish--it is an imponderably valuable gift."

-Maya Angelou

Results:
Lam 125 9:58Rx
Becca 55 16:00cap 100DUA15#/MF
Kim G 70 17:55 (DUA/Band)
Roni 85 15:35RX
Ellie 73 15:38 33/gr
Drew 115 18:46 100DU/Floss
Mike S 95 15:00cap (70DUA/25)
Jay E. 205 14:51 RX
Oleg 155 14:26 100DU
Klutch 145 9:52 RX
Mark C: 135 12:48 DUA/Band
Lauren 75 17:49 100DUA/Gr
Nick 105 16:19 Rx
Chip 125 16:49 RX
Peter 125 9:15 RX
Travis 75 17:58 300SU/33/RR
Diego 115/14:10 DC
Stacy 75/115:15 (125 DU/DUA, band)
Denise 85/15:01 (125 DU)
Justin 115/16:32 (band)
Breanna 65/14:52 (DUA, band)
Justin K. 155/16:47 (ROM on PU)
Faby 165 (PR)/12:09 Rx
Schaeffer 135/11:00 Rx
Kyle Bryant: Vest+15#DB/ 18:04 (35 jumps)
Stasie: 55#/17:34 (500SU)
Jim C: 115#/12:42 (84 DU)
Derreck: 125#/14:20 (75DU)
Oji: 70# (ROM)/ 17:32 (350 SU)
Sandy: 65# / 15:15 (450SU)
Borden: 115# / 12:56 Rx
Jeremy: 105 (4reps) / 17:30 (115DU)
Will from CA: 135 / 11:46 (559 SU)
Kate C: 105 / 11:06 (125 DU)
Tim McC: 85# / 11:07 (400SU)
Dan M: 95# / 16:10 (150DU)
Cate 135#/Row 9:58
Barb Z. 68#/100 DU 17:19
Mike W. 135#/150 DU 14:40
Joy 65#/150 DU 17:26
Heather 83#/75 DU 17:55
Kim C. 70# 17:19 15 Pullups
Sharon 85#/150 DU/19:29 33#
Jess S. 68# 75 DU 19:47 33#
Aimee 120#/8:39 Rx
Keith 165#/8:42Rx
Gene 155#/18:27 (SU for 6min)
Steph 125#/14:53 (115DU band)
Arin 45#/15:10 (100DU 33# band)
Joe C 135#/13:49 Rx
Ph 175#/13:12 (70DU band)
Brian R 115#/12:26 (72DU)
Zak 53#/14:20 (DNF)
Kyle 85#/15:45 (Rx)
Rinat 95#/9:50 (Rx)
Erika 75#/15:43 (band DUA)