W.O.D.8.9.12

5 Muscle Ups

10 Hang Power Cleans 95/135#

4 Muscle Ups

15 Hang Power Cleans 95/135#

3 Muscle Ups

20 Hang Power Cleans 95/135#

2 Muscle Ups

25 Hang Power Cleans 95/135#

1 Muscle Up

Quote: 

"If the human body's obscene, complain to the manufacturer not to me." 

- Larry Flynt

RX Results:
Ross 8:56
Keith 14:12
 Kate C 14:50
Byrnsie 21:09
Aimee 9:43
Faby 11:51

Scale Results:
Paul F. 9:11 TD/100
KT 10:49 J
Wax 16:18 MU&J
Nina 10:35 J
Gina 10:21 TD/65
Brian 10:15 PDx2/45
King 8:36 J/95
Drew 11:45 T/95
Balmer 11:42 J
Kristin 12:59 RDx2/45
Susie 12:06 PDx2/35
John K 18:06 J/105
Lauren 19:20 PDx2/75
Heather 9:49 T/65
Chip 12:04 J
Cecilia 15:03 RDx2/15
Klutch 15:43 J
Rinat 15:43 J/115
Matt O 22:14 115# MUA- congrats on 1st MU
Diego 16:10 115# (14MU/1Jump)
Fayth 13:04 Dip/PU 35#
Grans 19:17 85# 10 MU/5 MUA
Amanda C 13:14 MB/Dip/PU
Mike W 14:44 (115/JMU)
Cate K 14:20 (mu/mua)
Panos 14:19 (115/pu/dips)
Becky C 19:26 (83/mu/mua)
Sarah 14:12 (75/dips/pu)
WW 15:18 (115)
Tim Mccann 12:27 (95/mu/jmu)
Stacy H 16:14 (65/pu/dips)
J-Na 16:20 (75/pu/dips)
Jim C 14:32 (115)
Denise 9:51 MUT
Ryan B 8:49 135 pull ups/dips
John Sch 11:31 135 MUT
Kenny 18:48 95 JMU
Melissa 14:34 65 pull/dip
Calvin 10:17 135 green/dip
Jen S 95 JMU
Paul S 9:52 135 JMU
Jess C 15:09 85 MUT
Ben 12:00 45 db ring row pushup
Justin H 12:59 115 JMU
Sandy 14:02 68 pull up dip
Flounder 18:20 115 pull up dip
Lance Rx+Bar MU
Derrick 12:20 135 pull up dip

W.O.D.8.8.12

New "Raise the Bar" CFKoP Shirts are available at the box $25...and there have been some NEW summer markdowns taken.

Check them out today!

"The Fifteens"

AMRAP in 15 Minutes

15 Kettlebell Swings 35/55#

15 Deadlifts 155/225#

15 Burpees

Local Event:
 CrossFit Albany Labor Day Games--part of the Garage Games Series.

 Quote: 

"Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be encumbered with your old nonsense."
-Ralph Waldo Emerson

Results:
Jay 4 Rx
Peter 4 185
Paul F. 3 Rx
Brian 4 26.5/95
Rinat 3 205
Roni 3 145
Cris 4 185
Gina 3 135
Klutch 3 RX
Lauren 3 135
Ellie 4 105
Mike S. 3 125/44
King 4 135/55
Barb z 3 (115)
Ciera 4 rx
Megs 4 135
Byrnsey 4 185
Justin 3 165
Steph V 4 rx
Nina 4 rx+ 45 kb
Arin 3 93
John Sch 4 rx
Lisa 3 115
Mark S 3 115/45
Pam 3 135
Meg B 4 113
Alexis 3 83/26
Dawn 3 125/35
Cate 5 rx
Justin 3 185/53
Bre: 4 185/35
Roman: 4 185/55
Rachael: 3 135/Rx
Stacy: 3 95/Rx
Jim C: 3 185/55
Mel: 4 135/Paralette Burpees
Sarah: 3 95/Rx
Vinnie: 3 135 Elevated/35
Becky: 3 Rx
Vinny: 5 Rx
Jackie: 3 95/Rx
Tall Dan: 3 Rx
Tim H: 2 Rx (burpee form)
Patrick: 3 Rx
Manisha: 3 85/26
Calvin: 3 Rx
Travis M: 3 95/26
Gene: 3 Rx
Kate C: 5 Rx
Travis K: 3 Rx
Geoff: 4 205/Rx
Faby 4 Rx + 70kb
Mike P. 4 Rx
D-man 3 Rx
AJ 3 Rx
Jess C. 3 135#
Paul S. 4 Rx+ 245/70
Melissa S. 2 125#
Denise 3 135#
JNa 2 105#
Sam B. 4 185#
Justin K. 3 Rx
Jeremy M. 3 185#
Conn 3 Rx
Borden 3 Rx
Randy 2 165/45
John K. 155#
Heather 3 115#
Tm McC. 4 185#
Anne 3 35/18
Matt B. 3 135/44
Sean C. 4 Rx
Dan M. 3 155/35
BJ 3 Rx
Damien 3 Rx

W.O.D.8.7.12

BJ

Lindsey

Mike P

Megs

Aimee

Fifteen rounds of:

Power snatch followed immediately by five overhead squats.

Start light and add weight.

WOD Demo:

Sarah Hopping - video [wmv] [mov] [HD mov]

Community Notes: 
We will be hosting an adventure WOD at 9:00AM ONLY on Saturday and Sunday. Click here to view our other up and coming events at CFKoP.

Unite Fitness Decathlon a local competition.

Quote: 

"Empty pockets never held anyone back. Only empty heads and empty hearts can do that." -Norman Vincent Peale

Results:
Wax 125#
Dianne form
Brian D - PS/ wall squat
Ellie 45#
Drew 90#
Paul F 135#
Steve Miller 95#
Jay E 205#
Mike S 65#
Heather 40#
Gina 55#
Nina 100#
KT 105#
Bre 65
John C 170
Mike W 73
Susan 70
Beth O 70
Arin 75
Kim G 65
Chip 130
BJ 130
Nick 83
Ciera 80
Lindsey 45
Cate 115
Aimee 120.5
Amand 45 from
Joy 65
Mike P 110
Justin H 135
Sarah J 73
Megs 78
Ryan S 130
Rachael 77.5
Erika 75
Oji form
Vinnie form
Ben 55db left
JZ 110
Kate C 100 PR@5xOHS
Mel 80
Flounder 100
Tim H form
Stacy 55
Jason C form
Calvin 140
Geoff 127.5
Paul S 135
Diane 100# ROM
Denise 55#
Faby 150# PR
Matt G. 120#
Rebecca 75#
Travis M. 85# ROM
Damien 155#
Sean C. 95#
Matt 115# ROM
Linda 35#
Kathy form
Brett 45# form
Rob Z. 75# ROM 

W.O.D.8.6.12

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Your score is total reps from all 32 intervals.

Community Notes:

Congratulations to Donkey for completing the coaches prep course.

Click HERE for the results from the King and Queen of Prussia. A HUGE thanks goes out to JNa for tabulating all the scores throughout the competition.

Quote:

I have no friends and no enemies - only competitors.

-Aristotle Onassis

Results:
Becca 215 Green / RKBS
Lam 342
Roni 273
Chris A 334
Brian D. 238 Band
Jay E. 223 Rx+ GHD
Mike S. 234
Laura P. 328 Rx+ GHD
King 319
KT 321
Wax 330
Matt O 180* (squat ouchie)
Peter 342
Chip 310
Susie 211, band, knees
Susan 28, 1ROMPU
Sarah J 229 band/knees
BJ 300 Rx
Chris A 215 band
Lisa A 204 band knees
Bre 241 band
Beth O. 228  band
Joy N 259 band/knees
Nicole Mc 195 band
Kim C 262 Rx
Lindsey S 189 band
Sarah W 132 band/knees
Mike W 220 band
Nick Z 261 Rx
Meg B 321 -Squat ROM
Pete 235 Rx
Jessie S 214 band knees
Alexis 258 band
Byrnsie 322 Rx
Megs 322 Rx+GHD
Mark S 246 Green Knees
Erika 252 Pull-up ROM
Patrick 282 Rx
Kyle Bry 175 Ring pulls
Vinny 398 Rx
Sharon 233 ROM Pull up
Kathleen 259 Floss ROM
Denise 274 Modified Push-up
Kate C 336 Rx+GHD
Manisha 262 Floss knees
Gene 255 Rx
Faby 333 Rx+GHD
Jess S 234 scale
Liz 286 knees
Mike P 372 Rx+GHD
Vincent 285 Rx
Calvin 287 Blue
Anne 185 jump knees
Fayth 158 band PUSnake
Diego 254 Tx
Keith 366 x
Vinnie 180 ROMSquat
Justin H 323 Rx
Justin R 245 Blue
JZ 294 Rx
Arin 309 ROM Push/PU
Schaefer 220 ROMPU
Tim Mcc 345 Rx
Rachael H 290 ROM
 Sam B. 423 Rx
Diane 276 JPU/knee
Paul 359 Rx
Melissa S. 285 mf/knee
Dan M. 250 rom pu
JP 255 green
Tidmore 349 Rx
Cline 271 band/knee
Conn 220 Rx+GHD
Anja 305 JPU/knee
Faby 337
Borden 276 rom pu
Rebecca S. 333 mf
Jess C. 285
Steph V. :)
Travis K. 263 Rx
Justin Rx

W.O.D.8.5.12

Deadlift

5-5-5-5-5

Press

1-1-1-1-1

Quote: 

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” 

-Tom Landry

Results:
Peterson 345 / 140
Mrs Peterson 133/83
Paul F 335/ 200
Rinat 255/130
Mike W - FL 285/160
Tom C 245 / 145
Susie 85/70
Jess S 170/65
Matt B 225/165
Lindsay 100/50
Kathleen G 115/95
Travis 220/135

King and Queen of Prussia 2012

Congratulations to our new King and Queen - KT and Keith!

The CFKoP crew!

Court Jester - Jay E.

BOZ----oh no Plentus

The Royalty!

Jen S, Kate C, KT, Keith, Faby & Balmer

Jen S -Farthest through the Snatch Ladder!

Determination + Intensity = Beth O

Results:

 Women's Results 

 Men's Results  

Final Four Results

Photos:

  Slide Show

W.O.D.8.4.12

The chairs are empty...King, Queen and Court Jester!

Finally, the event that all of you have been waiting for!  The day has arrived and it is time to crown our newest King and Queen.  Our reigning King and Queen are not defending their title so the field is wide open.  This is by far, the most exciting event that is held each year and the coaches could not be more excited.  The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about.  If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day.  At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch.  Please feel free to bring some pot-luck fare and drinks too! See you there!

There is NO regular class today only the competition,  regular class resumes on Sunday.

WODs:
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....

Quote: 

“The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.” 

-Michelangelo

Our next Level One Trainer Course will be held on November 10th and 11th, use the icon below to register today.

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.