Festivus 2012 Highlights

 Festivus 2012

 The winning team!

 Coxhead hits 43 consecutive HSPU!

 Schaefer Rows a :37.4 250M

Jay E pulls 595!

W.O.D.12.7.12

HELEN MEETS GRACE

Each team (of two) gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
Grace- 30 Clean and Jerks for time (95#/135#)

Quote:

“Your attitude, not your aptitude, will determine your altitude.”

-Zig Ziglar

Results:
Gina (R/75) & Klutch(Rx) 14:05
Ellie(bl) & KimG. (gr) 15:02, 75#
Roni & Rebecca (att) 14:4, 80#
Peter(rx) & Alona(bl/65) 15:29
Lauren (bl) & Amanda(R) 17:25, 85#
Jay E. & Jay E. 21:46 Rx
Maria (26/green/45) & Allison (26/blue/65) - 16:34
Denise (26/mf/65) & Lisa (26/mf/65) - 15:18
Chris T (26/mf 65) & Kara (26/mf 65) - 17:21
Ryan & Balmer 10:12 Rx
Dan L & Jim C 12:15 Rx
Rachael(R) & Jessie(Gr) 14:08, 65#
Matt B(Blu) & Cris(Rx) 14:27
Fab and Joy: 13:38 (scale)
Colleen and Jesssss: 17:53 (scale)
Joe C and Justin R: 14:06 Rx
Oji and Jack: 18:39 (scale)
Robin and Diane: 16:22 (scale)
Brian and Olan: 12:49 (Rx)
Kate C and King: 11:04 (Rx)
Mark W: 16:21 (scale)

W.O.D.12.6.12

3 Minute Challenge

Row (3 minutes) for total calories = reps

Dumbbell Thrusters (20/35) total reps (3 minutes)

Pull-ups total reps (3 minutes)

*There are regularly scheduled WOD's at 6AM/7AM/9:30AM and Noon. There will be NO regular class at 4:30/5:30/6:30PM - ONLY Festivus.

Celebrate:

Festivus ---Today is the day and we are excited. Show up about 5:00PM wearing your best "holiday" outfit bring some treats to share and a $5 gift to give. Get ready for the Feats of Strength. We have a NEW edition to Festivus this year - The "year end" CrossFit awards, similar to your high school year book. We are releasing these a day early so you can give careful consideration to who you will select (There will be a male and female for each category). Anonymous ballots will be handed to you as you walk in and there will be a ballot box at the desk. Festivus is for MEMBERS of CFKoP only and it is an "adult" party we are having our Christmas Party for the kids on 12/20.

1) Most likely to eat fast food

2) Biggest chalk abuser

3) Most likely to Rx+

4) Best athletic supporter

5) Post WOD drama queen

6) Most likely to geek out about CrossFit

7) Biggest gear whore

8) Most likely to get a visit from pukie

9) Most likely to be found doing burpees for being late

10) Most likely to succeed

Quote:

"The time is always right to do what is right."

-Martin Luther King Jr.

Results:
Bekah 36cal./51Thrstrs/31pullups=118
Brett 47/41/30=118
King 60/43/36=139
Gina 34/43/36=113
Ellie 38/51/41=130
Jason H 55/34/30=119
Peter W 61/47/37=145
Kyle B 39/30/10=79
Lauren M. 38/43/31=112
Mike W 52/32/22=106
Brianna 43/31/26=100
Mark C 54/42/20=116
Laura P 41/41/48=130
Amanda 41-41-25= 107
Mike T 64-35-65 = 164 Rx
Dianne 44-42-14=100
Tori 35-35-28 = 98
Barb Z 46-29-18= 93 Rx
Steph I 45-40-13=98
Kim G 46-36-27=109
Jessie H 40-51-16= 107
Tim P 54-52-62=168
Becky C 24-31-42=97 Rx
Mark B 64-31-35=130
Sean A 47-42-25=114
Schaefer 88-34-36=158 Rx

Festivus!!!

 

Celebrate:
FESTIVUS!!!!!!
Thursday is the day for the CFKoP Holiday Party, we are excited!
Get ready and remember the following:

Wear: A "festive" Holiday Sweater

Time: 5:00PM

Food: We will provide catered food and drinks, but feel free to bring a contribution of your own as well.

Feats of Strength: First, you will be assigned to a team of 6 (3 guys and 3 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max consecutive handstand pushups,  a 1RM deadlift and a 250m row sprint. Your team's score will be the combined totals of your placement in each event with the lowest score winning. There will be a prize for each team member of the winning team.

Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00.

Notes: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party! But, why wouldn't you? The "outfits' get better each year, we are looking forward to seeing what this year brings!

Seinfeld Quotes:
"Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way."
"What happened to the doll?"
"It was destroyed. But out of that a new holiday was born... A Festivus for the rest of us!"
- Frank Costanza and Kramer, in "The Strike"

"At the Festivus dinner, you gather your family around and tell them all the ways they have disappointed you over the past year."
"And is there a tree?"
"No. Instead, there's a pole. Requires no decoration. I find tinsel distracting."
"Frank, this new holiday of yours is scratching me right where I itch."
- Frank and Kramer, in "The Strike"

W.O.D.12.5.12

Snatch 

1-1-1-1-1-1-1

Cash Out:

10-1 

Snatch (use 65% of 1RM)

KettleBell Swings (choose weight according to level and ability)

Quote: 

“Life can only be understood backwards; but it must be lived forwards.” 

― Søren Kierkegaard

Results:
Mike P Form/10:53 (65)
Gina 65/9:30
Mike S 65/11:07
King 145/10:27
Bekah 75/8:59
Kelvin 135/8:00
Steph V form /10:03
Roni 80/10:50
Byrnesy 135
Jess C 93/17:16
Dianne Form
Justin H  160
Ryan  215
Joy 65
Becca 70
Oji 93
Arin 78
Joe 130
Schaefer 175/9:54
Kate C 105/7:38
Laura 85/9:20
TP 145/:)
Jen S 98/7:31
Aimee 120/:)
Vinny 195/:)
Cory form/:)
Gene 175/:)
Borden 145/10:28
JNa 50/10:07
Erika 65/10:32
Ditty form/:)
Matt B 75/8:48
Big Al 135/9:53
Jeremy 125/10:15
Alona form/9:48
Small Al 155/:)
Conn 135/:)
Trey form/:)
Andrew Y 85/10:06
Chip 180 PR/8:59
Fayth 55/8:11
Anne :)/8:41
Leslie 75 power/9:11
Diane 100/9:23
Becky 80 PR/9:42
Kate K. 75/7:55
Stasie 60/11:16

W.O.D.12.4.12

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

(a 6" target above reach must be touched on each burpee)

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Video Demo:
Workout video demo with Katie Hogan - video [wmv] [mov] [HD mov]

(compare to 2.24.12)

Community Notes:
Have you started preparing for the 2013 CrossFit Games Open season? We offer 4 strength classes per week, please make sure you are utilizing these for additional work. If you are unclear about what to focus on..."ask a coach"!!! The open is for EVERYONE we are hoping for 100% participation this year! Who's in?

Quote:

“Remember that failure is an event, not a person.”

-Zig Ziglar

Results:
Steve M 86
Rebecca 75
Todd T 99
Rinat 81
Peter W 104
Brian D 62
Alona 65
Mike W 74
Chris T 69
Tim McC 104
Amanda 72
Justin H 102
Robin 56 PR
Beaver 85 PR
PH 84 PR
Brian 97 PR
Justin R 78
WW 87 PR
Oliver 130
Tim H 66
Jim C 116
Gene 95
Jason C 75
Jen S 90
Ryan S 91
Ben 81
Greg A 106
Tre 96
Flounder 79
Tidmore 98
Kelly 68
Stan 55
Erika 64
Sam B 116
Jna 60
Heather 87
Al 72
Lizzie 76
Lauren 74
Trey 81
Mark 82
Matt 67
Coxhead 104
Faby 105
Chip 75
Leslie 65
Kathy 40
Dan 83
Brian 74
Linda 57

Helping our Community

Help us make our Steve's Club King of Prussia Kids have a happier holiday by giving the gift of a Jump Rope!

There is a collection box in the lobby, waiting to be filled with new jump ropes which we will be giving to our Steve's Club participants at their holiday party on Thursday, December 20th at 6:30pm.

W.O.D.12.3.12

5 rounds for time of: 

15 Deadlifts 

12 Hang power cleans 

9 Front squats 

6 Push jerks 

(Women 95# - Men 135#)

Community Notes:
Is anyone interested in an 1/8 of a Grass Fed Cow from Philly Cow Share for January? We need 8 members, please post to comments if you have interest. 

Quote:

"In my career, I have learned that giving of your services for free gives you a good return on your investment, not just financially but morally. It supplements my personal integrity."

-Stevie Wonder

Results:
Cris A. 21:47 125#
King 17:23 115#
Bekah 15:03 75#
Ellie 16:57 65#
Kim G. 16:00 63#
Kelvin 18:55 115#
Roni 17:15 75#
Gina S. 21:53 70#
Kathleen 20:06 55#
Todd (GA) 16:39 115#
Peter - 16:40 115#
Lauren M - 19:43 75#
Jay E - 4 rounds, ouchie
Brian D - 16:07 85#
Chip - 17:52 115#
Jason - 18:17 105#
Liz O 14:34 (45#)
Barb- 4 rounds, ouchie
Mike W 17:48 (95#)
Sarah W 17:23 (35#)
Steph V 14:10 Rx
Kara 14:45 (35#)
Susan 14:44 (85#)
Faby 14:47 rx
Paul S 15:55 rx
Shawn T 20:51 rx
Oliver 11:45 rx
Alison 18:13 rx
Derrick 25:01 rx
Kate C 15:14 rx
A.J. ??
Miranda 20:44 rx
Big Al 29:49 ?? wtl
Kyle 20:35--
Borden 17:42@95
Conn 18:05@95
Al V. --- @115
Robin 16:48@45
Kate K 14:22@55
Jess C 18:16@80
Jackie 15:22@55
Trey 22:45@75depth
Andrew Y 21:52@95
Rebecca 16:45@75#
Denise 14:56@65
Jess S 21:09
Peterson 16:16@95
Lisa Ch 12:26@45
Tim H 16:02@95
Jim C 22:03@115
Dan M 20:19@95
Katarina 19:19 scaled
Cory 20:43 scaled
Tim P 9:43@75
Balmer DNF
Gene DNF
Rachael 15:04 55#
Rob Ph 19:29 Rx
Becca 15:19 45#
Mike T 17:12 (4rds 135#)
Joy 13:05 55#
Justin R 22:05 115#
Mike Fab 15:18 115#
Brian 17:36 115#
Jessie 10:41 35#
Roman 17:00 95#
Jack 13:08 65#
Mark B 9:30 (3 rds 95#)
Olan 19:56 (115#)
Arin 17:12 (65#)
WW 19:27 95#
Jabari 14:13 Rx
Sean A 19:19 65#
Ryan 12:45 Rx
Anne 12:14 40#
Fayth 12:01 40#

W.O.D.12.2.12

For time complete:

100 WallBalls (14/20# all to 10 ft target)

100 Slam Balls (choose weight based on level and ability)

Partition and complete as needed. This can be done in small sets and does not need to be completed in order.

Community Notes:
Redemption WOD, 12/2 from 10am-2pm @ CF215 (WOD= AMRAP in 20- 7 burpees, 14 box jumps, 21 KB swings). Go out to support a good cause and local community. 

Quote:

“Do not train a child to learn by force or harshness; but direct them to it by what amuses their minds, so that you may be better able to discover with accuracy the peculiar bent of the genius of each.” 

― Plato

Results:
Arun 13:45 14#ROM/15#
Dinger 15:10 25#
Jess S, 15:57 12# to 10'/15#
Kim G 17:20 9'/20#
Peterson 14:05 30#
Derreck 13:29 30#
King 11:53 30#
Steph V 6:54 Half w/25#

Holiday Shopping at CFKoP

Deal of the Month:

Baby blue CFKoP Sweatshirt originally $40. On Sale for the Month of December ONLY $20. Great for kids too!

 

Is your holiday shopping done? 

Ever think of getting your friends or loved ones a gift from the CFKoP Store? How about a shirt, sweatshirt or even socks...

All merchandise 10% off for the month of December and we also offer GIFT CERTIFICATES.

December Holiday Schedule

At CrossFit King of Prussia

Christmas Eve - Monday December 24th:

6:00AM

7:00AM

9:30AM

12:00Noon

3:30PM

Christmas Day- Tuesday December 25th:

CLOSED

New Years Eve - Monday December 31st:

6:00AM

7:00AM

9:30AM

12:00Noon

3:30PM

New Years Day - Tuesday January 1st:

CLOSED

 

We will run our regularly scheduled classes for the remainder of the days between Christmas and New Years.