W.O.D.5.9.13

What does your deadlift set up look like?

Deadlift 

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

Then (using 70% of your 1RM)

AMRAP in 5 minutes:

5 Deadlifts

10 Bar facing burpees over bar

(the athlete must leave from two feet on the jump over the bar and land on two feet)

Community Notes:

We will run a special Memorial Day "Murph" at 9:00AM on Monday the 27th of May; this can be done as an individual or team.  Friends and Family are welcome to join you on this day for a FREE class.

Quote:

“The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” 

 – Michelangelo

Results:
Klutch 395 / 4rds
Ellie 205 / 3rds+6
Justin R 315 / 3rds+7
Mike P 405 / 4rds+5
Mike S 225 (form) / 3rds+3
Lauren M. 220, 3+8
Peter W 365 PR, 4+3
Rinat 325, 3 + 2
Jill 153, 2 + 5
Jonathan 265, 2 + 5
Becky 215, 3 + 4
Tim Mcc 395, 4+3
Aimee 275, 3 + 4
Tracy 153 pr, 3+8
Regi 175pr, 3+12
Roman 340pr, 4+5
Ryan S. 295, 4+7
Breanna 215pr, 3+5
Katrina 140pr, 2+12
Sharon 285,2+6
Bill 335, 3+3
Gene 515Pr, 3
Tim H. 335
Luke 395 pr, 3+6
Andrew 315pr, 3+2
Sandy 200pr,3+1
Manisha 143, 2+12

W.O.D.5.8.13

For time:
Row 300 meters
95/135 pound Push press, 20 reps
Row 300 meters
95/135 pound Push press, 15 reps
Row 300 meters
95/135 pound Push press, 10 reps
Row 300 meters
95/135 pound Push press, 5 reps

Community Notes:

 CrossFit Endurance occurs every Thursday at 5:30PM at the Upper Merion High School Track with Coach Tim!

Quote:

"During the hard times, it's important to focus on the things you can change in that moment instead of what you should have or could have done differently."

-Annie Thorisdottir

Results:
Justin 12:15 Rx
Wegman 11:25 95#
Roni 13:47 65#
King 12:12 Rx
Kim G 20:34 85#
Kathleen 14:39 75#
KT 12:22 Rx+98
Wax 10:46 Rx
David 11:26 66
DPR 11:35 RX
Mike K. 11:48 75
Jonathan 10:51 95
Liz O. 11:16 45
Brian R 11:27 Rx
Rinat 12:22 Rx
WW 8:58 (95)
Ph 9:04 Rx
Schaef 8:58 Rx
Megs 10:39 (75)
Travis 13:52 (125)
Anne 11:38 (55)
Regi 10:17 (65)
Alison 9:59 (75)
Bre 9:54 (65)
Fayth 11:14 (55)
Joe C 9:39 (95)
Ryan 6:35 Rx
Cris A 12:06 Rx
Keith 9:28 Rx
Patrick 9:45 115
Tim H 8:30 75 run
George 9:42 75 run
John 11:45 75
Brett 11:11 115
Ditty 12:20 63
Bill 12:06 115
Robin 13:50 45
Ryan S 14:19 95
Arin 14:10 75
LP 13:41 Rx
Mike P 12:28 Rx
Kate K 12:56 Rx
Nick C 14:09 Rx
Smizzy 11:43 53 run
Vinny 8:14 Rx
Borden 9:37 115
Faby 8:29 Rx
Sam B 10:32 Rx
Kate C 9:45 Rx
Jess C 14:34 Rx
Conn 9:09 95
Matt B 12:16 Rx
Pablo 11:53 65
Oleg 12:45 Rx
Albert 8:51 Rx
Lisa 11:52 55
Bridget 12:27 60
Derreck 10:14 Rx
 

W.O.D.5.7.13

 

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24/20 inch box
25 Overhead squats, 65/45 pounds
25 L-pull-ups
50 Sit-ups

Quote:

If things are not as you wish, wish them as they are.

-Ben Franklin

Results:
Brian R 22:42 scaled
Dinger 21:55 scaled
Wax 25:03 scaled, str pushups, 3rc
Kyle W 24:07 scaled
Mike S 31:10 scaled
Peter 19:55 Rx
Kristin T 24:46 scaled L pullup
Jill 23:31 scaled
Susan 22:04 scaled
Chris T 22:11 scaled
Kara 23:13 scaled
Nick 16:19 (ring pulls w box (1/2BJ))
Chip 25:12 Rx
Tim Mcc 24:36 Rx
Becky 28:01 Rx
Brett 18:52 Scale
Johnny 18:27 StrictPU
Jaime 24:47 Scale
Shannon 24:36 Scale
Al V. 14:32 StictPU
Anne B. 24:38
Fayth 23:34 Scale
Kathy :-)
Linda :-)
Bridget 23:43 Scale
Justin R 23:45 scales
Ryan 16:49 scales
Roman 19:16 scale
Ph 18:20 scales
Katrina 23:13 scales
Tracy O 20:48 scales
Beav 19:35 scales
Rachael 22:10 scales

W.O.D.5.6.13

Hang Power Clean

1-1-1-1-1

AMRAP in 10 minutes

7 Ring dips

14 AB-Mat Situps

21 Hang Power Cleans (75/115#)

Community Notes:
  Click here to read more about our new Kids Schedule and events.  Remember to sign up today for the Nutrition Seminar this weekend and for Vinny's kipping workshop. 

Quote:

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

-Thomas Edison

Results:
Roni 105#, 3+25 band
Dinger 115#, 3+27 band/85#
King 195#, 3 +37 Rx
Mike P. 200#PR, 4+19 Rx
Kathleen 120#PR, 3+16 band
Ellie 110#, 3+29 band
Chip - 245# 4 + 31 rx PR:)
Peter - 185# 4 +29 rx PR:)
Mark C. - 185# 3 rx
Nick - 225# 4 + 28rx PR
Joe G 75# form 2 + 28
Barb 105# 2 +28
Susan 95# 2+17
Taylor 63# 2+37
Nick 165 4 +20
Diane 105 3 +14
Chris T. 93 3 +22
Steph 173 3 + 11
David 113# 3
Kara 103 3 + 24
Ryan 295# 5 (rx)
Justin R 235 3 + 32
Sharon 123 3 + 17 (rx)
Michael K 83 form 3 + 10
Conn 215 3+10 Rx
Borden 205 3+37 dip scale
Vinny 245 3 sub HSPU
Kate K 150 4+7 GHD
Dave 155 2+39 band
Dee 140 PR :) 4+7 band
Oleg 210 PR 3+27 Rx
Matt B 205 PR 3+30 band
Derreck 215 3_26 ROM
Pablo 105 3@75 Paralette
Brett 195 3+26 band
Bill 185 3+27 Rx
Shannon 90 4+7 @60 Paralette
Jaime 80 3+40@55 Paralette
Bridget 85 3+21@60 Paralette
Lauren 130PR 4+17 band
Patrick 205, 4+7Rx
Andrew 165Pr, 3+8
Manisha 65Pr, 3
Luke 195, 2+31Rx
Joy 115, 3+27 band
Smizzy 88Pr, 3+3
John M 145, 4
Mark B 175, 4+1
Wegman 175 4+6
Cory 135 3+20
Arin 113, 3+31
Tim H 185 3+30
Stacy 105Pr 4 band
Donkey 123 3+7 (73 par)
Regi 110 3+22 (65 band)
JZ 135 3+26 (95)
FTPNMC 165 3+7 Rx
Fayth 100pr 3+16 (65 band)
Anne 70 3+7 (45 band)
Keith 275 4+32 (Rx)

W.O.D.5.5.13

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Your score is the total number of pull-ups completed for each round.

Community Notes:

Good luck to all the CFKoPers running 'Broad Street' today and good luck to Coach Steph competing at her first Olympic Lifting meet.  

We will hold Open gym from 11-1 PM today in the Annex - 110C DeKalb Street.

Quote:

“Courage is being scared to death, but saddling up anyway.”

-John Wayne

Results:
Schaefer 101 Rx
JOhn Mc 30 band
Jessica 68 Rx
Patrick 76 Rx
Andrew 59 Rx
Travis 71 Rx
Mark C 59 Rx
Manisha 59 band

CrossFit King of Prussia Kids News!!

You know the difference CrossFit has made in your life, imagine what difference it would have made if you had been doing it since you were a child, in your physical body as well as your perspectives about fitness?  This is the reason CrossFit King of Prussia values our kids program so much and why we want to continue to make it better and more accessible to our members! 

NEW CrossFit Kids Schedule (Starting May 11th)

With our new addition of space we our happy to announce an expanded kids class schedule. All Classes run during or immediately after adult classes, to make it easier for members to get their children involved.

Cubs (ages 3-5)
Saturdays 10-10:30am- Annex (supervised play time from 10:30-11am)

Bears (ages 6 and up)
Sundays 11-11:45am- Main Gym
Tuesdays 4:30-5:15pm- Annex (study time in lobby until  5:30pm)
Thursdays 6:30- 7:15p- Annex (study time in lobby until 7:30pm)

Participants should meet coach in the lobby of the main gym, regardless of the class location. 

If your kids or friends want to try a class, the first one is always free (they just need a waiver signed by a parent or guardian to participate).    Have questions more about CrossFit Kids Classes? Click here to check out our kids website.

Intergenerational WOD

We recently had a survey about CrossFit Kids and several members asked for an opportunity to do a WOD with their kids.  We thought this was a great idea!  So on Saturday, June 1st at 12pm we will host a specially designed team workout that pairs adult members with their kids/nieces/nephews/younger siblings/grand children ages 4-18.  The class will count as a regular class for members but kids will be free!  Anyone participating under the age of 18 will need to have a waiver signed by their parent/guardian.

Steve's Club King of Prussia

Did you know that CrossFit King of Prussia has our own Steve's Club Chapter offering free classes to deserving kids?  If you know a young person who might be appropriate for the program, please contact Coach Steph. You can find out more about Steve's Club National Program by clicking here.

Teen Girls Summer Weightlifting Camp
Coach Steph will be running a summer program in Olympic lifting, just for teen girls ages 14-18.  An informational Meeting will be held, Thursday May 9th at 7:30pm.  Click here and feel free to share Contact Steph at stephanie@radicalhateloss.com for more information.

CrossFit Kids Seminar
CrossFit Kids will be hosting a CrossFit Kids Seminar on the weekend of August 31st.  Click here for more information on registration.

W.O.D.5.4.13

20-18-16-14-12-10-8-6-4-2

KB Swing
KB Snatch R
KB Snatch L

Coaches notes: 
In the set of 20 you will complete 20 KB Swings then 10 KB Snatch R/10 KB Snatch L, in the set of 18 you will complete 18 KB Swings then 9 KB Snatch R/9 KB snatch L...etc until you hit 2 KB Swings and 1 KB Snatch R/1 KB Snatch L. Select a KB weight according to level and ability.

compare to (5.4.11)

Video:
Kettlebell swings [wmv][mov]
Kettlebell Snatch, Jeff Martone [wmv][mov]

Community Notes:
Class WILL held in the Annex today and tomorrow - 110C DeKalb Street, meet and park there.

Quote:

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

-Zig Ziglar

Results:
Regi 10:39 #18
Taylor 10:27 #18,#10
Fayth 15:27 #26,#18
Rinat 11:31 #44,#36
Anne 12:08 #18
Andrew Y 14:07 #53,#35
DD 15:58 #35,#26
Jim C. 19:58 #53
Joe G. 16Somethin, #35,#18
Bill 13:05 #44,#26
Tracy 13:30 #36,#18

Vinny is Kippin it Real at KoP

Calling all members who are interested in improving their pull-up technique. Coach Vinny will be offering a kipping pull-up clinic to those who need that added help. Already have kipping pull-ups? Let's work on your butterfly! Many members have expressed interest in improving their pull-up efficiency, and this is the clinic to do just that.

Here are the details:

Monday – 6:30pm Advanced (Already have kipping, ready to butterfly) – CF KOP Annex

Wednesday – 6:30pm Intermediate (Improve your kip) – CF KOP Annex

FAQs:

Which class should I sign up for?

If you can already string 5 kipping pull-ups, Monday is the class for you. This is where you will be
learning to butterfly (We may even have a special guest appearance by Sam "The Butterfly" Brewer). If you can perform 1 kipping pull-up, but want to learn how to string them, Wednesday is your night.

How much does this clinic cost?

$50 for the entire program - all 4 classes

When are the classes?

Advanced: 5/13, 5/20, 6/3, 6/10 (6:30pm)

Intermediate: 5/15, 5/22, 6/5, 6/12 (6:30pm)

How long is each session?

Each session will be 30 minutes long - we'd like to keep rips to a minimum :)

Where Should I Go?

Our new Annex! 110C Dekalb Street

How big are the classes?

Each class will be capped at 8 people, and spots will go to the first to sign up. Sign-ups will be through Mind Body click here to sign up.

W.O.D.5.3.13

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Community Notes:

All weekend classes will be held at the Annex 110C Dekalb Street.

Quote:

“Be content to act, and leave the talking to others.”

-Baltasa

Results:
Cory 85PR/115PR/105
Rinat 135PR/155/135
Barb 90PR/97.5/80
Kathleen 67PR!!/85/90
Travis 105/145/145
Becky 70PR/90/80
Brian R 145/165/185
Wax 165/185/x
KT 95/120/125
Ellie 75/85/80
Matt B 155/195/175
Chip 170pr/185/175
lauren 85PR/100PR/100PR
Peter 120/135/155
Jay form
Mark C 125/150pr/160pr
Donkey! 63/83/73
JNA 67.5/80/85
Bre 70/95pr/85
Sharon 100pr/125/125
King 145/165/175
justin R 160/175/180
Fab 155/175/Form
Balmer Form
Keith 175/205/205
Regi 75/85/85
Mike P 140PR.165PR/Form
Kyle W 115/115/115
Jen S 83/103
Sandy 73/75/80
Derrek 175/205/185
Tim H. 125/165/135
DD 82.5PR/95/Form
Oleg 140PR/170PR/175PR
Fayth 65/75/70
Shannon 75/75/75
Jaime 70/75/70
Bill Form
Pablo 90/90/90
Dave 115/130/120
Johnny 175/175/175

W.O.D.5.2.13

4 rounds for time of:
20 Box jumps, 24/20" box
15 Burpees
10 Squat cleans, 95/135 pounds

Community Notes:
Good luck to all the CFKoP athletes running Broad Street this Sunday! Click here to see what Coach P has to say!

We are running our open gym on Sunday 5/5 from 11-1PM at the Annex. Free to all members to come and work on a skill, strength or missed workout. 

Quote:

"If you are not willing to risk the usual you will have to settle for the ordinary.”

-Jim Rohn

Results:
Justin R 19:11 95#
Andrew Y 20:46 75#/21"
Mike C 15:41 Rx
King 18:55 115#
Mike P 14:52 Rx
Klutch 17:54 Rx
Steve Z 21:15 63#/21
Derrek 22:50 115#
Ellie 23:40 Rx
Brian D 20:00 95#
Mike S 23:49 75#
Peter 16:37 Rx
Nick C 22:57 115#
Alex 15:28 65#
Lauren M 22:33 75#
Tracy 18:35 35#
Ryan 18:33 Rx+ 185
Regi 16:22 55
Travis 17:52 95/21
Keith 15:31 Rx
Smizzy 18:52 17/12#MB
Lisa 65/SU
Roman 19:45 115
Paul 11:19 Power
Rachael 19:19 65
Aimee 15:00 75/13
Pablo 24:00 45#HPC
Jessie 19:00 63#
Chip 23:28 Rx
Jerry 22:0 135#
Julia 16:50 75#
Rinat 22:30 115#
Michael K 19:27 53#
Bill 16:53 115#
Sharon DNF
Jonathan 18:45 85#/65#
Scott 19:15 Rx
Dianne 14:55 35/2 rds
Bre 19:59 75#
Tim Mcc 16:50 Rx
Tori 20:40 63#
Becky 18:56 65#
Vinny 15:00 rx
Megs 19:09 rx
Gene 17:54 rx
Brett 18:02 75#
Manisha 21:29 35#
Arin 19:02 45# C and J

Athlete of the Month

Leslie Callahan

Hometown:  Warrenton, VA  

Current Location:  Conshohocken, PA  (soon to be Plymouth Meeting!)

Age:  35

Occupation: Practice manager for a financial planning franchise

College:  University of North Carolina - Chapel Hill

How long have you been a CrossFitter?  I started with once a week at the Lite class in July 2011 after meeting a bunch of CrossFit KOP ladies at Melinda Kristakokas' going away party.

Did you ever play sports?  Field hockey

Got some cool (or uncool) hobbies you'd like to share?  I love to cook and entertain. I'm a voracious reader, I especially love biographies.  And I'm no stranger to the poker table.

What is your biggest achievement at CrossFit?  I think I'm most proud that I just keep showing up... It took me two years, but I've gone from having to talk myself into making it there once a week to now being excited for four times a week.

What do you feel that you still need to work on?  Everything!  But especially bodyweight movements, I can't wait to see the difference that Barbelles makes in that area.  

Goals for the rest of this year?  I would really like to get a pull up.  Just one.  And DUs.  I definitely haven't been practicing enough.

What's your favorite WOD?  Anything that involves power cleans, deadlifts, kb swings and box jumps.

How about your favorite food/snacks?  I am a big time foodie, so there's not much I don't love and I really enjoy trying different things.  I'm always up for filet, dark chocolate, berries and cheese.  And bacon, of course.  

What is the craziest workout outside of CF you have ever done?  CrossFit is crazy enough for me.  For now.

What’s your least favorite WOD?  Anything with lots of running, wallballs or burpees!

Favorite lift/movement?  A toss up between the clean and the deadlift.  Thanks to Barbelles, I am learning to also love front/back squats.

What’s your least favorite lift/movement?  Overhead squats (because I am terrible at them!)

What skill do you want to work on in 2013 the most?  DUs.  I can get a few here and there so it feels like stringing them can't be that far off, but they are still eluding me so far.

Whats your favorite piece of workout "gear"?  I think it may be time to start investing in some!

What you say is your biggest improvement since starting CF?  Probably my confidence, I am still amazed at the things I am able to do that I never imagined were possible.  One of my first workouts involved box jumps and I was struggling jumping on a 45# plate.  Today I used a 24" box for a cashout!  

Who is your favorite coach?  First some love for KOP coaches past... without Cindy, I would definitely not have made it for more than a few months.  And Mel has a great way of balancing encouragement with the push I need to do things I don't want to do and Tuesdays at 7:30 just isn't the same without her!  I have a great appreciation for Plentus and his dedication to fitness and nutrition.  Between his C&J clinic and Barbelles, I am learning so much and improving by leaps and bounds.  And I can't leave out Paul!  He always knows what to say to get me to push through a WOD and is the first person I ask to help me determine the weights and scales I should use.  He's never too busy to answer a question or tweak a movement so that I'm doing something right instead of just doing it.  

PR's to mention? Goals Reached? Nutrition highlights?...  5RM Deadlift 225#, 5RM front squat 135#, 5RM back squat 145#, 3RM power clean 115#.  I'm looking forward to blowing these out of the water in 6 weeks at the end of Barbelles!  I have learned so much about nutrition from Plentus and Mel and others at the box and try to eat 95% paleo 90% of the time.  It has made a huge difference for my psoriasis and arthritis... I am off of my bi-monthly IV infusion medication and feeling the best I have in 10 years!  Having the Custom Fit meals for lunch during the week has been a great new addition.