W.O.D.12.11.13

CFKoP coaches and members continue to better their training...

today we learned from Dimitri Klokov, Vasily Polovnikov and Ilya Ilyin

AMRAP in 8 minutes

Run 200 Meters

8 Power Cleans (95/135#)

rest 2 Minutes

AMRAP in 6 minutes

4 Snatches (95/135#)

1 Rope Climb

Rest 2 Minutes

AMRAP in 4 minutes

5 Thrusters (95/135#)

5 Chest to Bar Pull-ups

Record score as rounds and reps.

Community Notes:

All weekend classes will be held at the Annex. We are hosting a Level 1 seminar.  Please meet and park at the Annex.

This Saturday, 12/14,  CrossFit R5 is hosting a Masters Madness competition.  CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.

 

Quote:

“Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision.”

-Muhammad Ali

W.O.D.12.10.13

Work up to a heavy single in the Clean and Jerk and Snatch

Record total for Clean and Jerk and Snatch

Community Notes:

Classes this evening 4:30/5:30 and 6:30PM will be held in the Annex. There will be NO barbell class today and NO kids class. We are hosting Dimitry Klokov for a seminar from 2-6PM.

This Saturday, 12/14,  CrossFit R5 is hosting a Masters Madness competition.  CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.

Quote:

“Education is the most powerful weapon which you can use to change the world.”

 ― Nelson Mandela

W.O.D.12.9.13

Overhead Squat

3-3-3-3-3

Cash out:

3 Sets of Max Rep Strict Pull-ups

Community Notes:
Classes on Tuesday, December 10th-- 4:30/5:30 and 6:30PM will be held in the Annex. There will be no barbell class and No kids class. We are hosting Dimitry Klokov and friends for a seminar from 2-6PM.  There are spots available, click here to sign up today.

Quote:

“The best motivation always comes from within.”

- Michael Johnson

W.O.D.12.8.13

4 Rounds for time as follows:

RD1 = Row 500m/20 Thrusters @ 95/65

RD2 = Row 500m/15 Thrusters @ 115/75

RD3 = Row 500m/10 Thrusters @ 135/95

RD4 = Row 500m/5 Thrusters @ 165/115

The athlete gets one bar and is responsible for loading with increasing weight throughout the workout. 

Quote: 

“If you only ever give 90% in training then you will only ever give 90% when it matters.” 

– Michael Owen (Liverpool and International Soccer Champion)

W.O.D.12.7.13

4 Rounds for time of:

15 Deadlifts (185/275#)

15 GHD Sit ups

Community Notes:
The next Level One CrossFit Seminar will be held on February 1st and 2nd. Click here to register today.

On Tuesday evening, December 10th, because of the Klokov seminar (in the main gym from 2-6PM) we are  holding all evening classes in the Annex. Barbell Club will be cancelled at 5:30PM. Sorry for any inconvenience.

Quote:

“One of the greatest journeys in life is overcoming insecurity and learning to truly not give a shit.” ― J.A. Konrath

W.O.D.12.6.13

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) and (12.4.12)

Quote:

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

-Zig Ziglar 

W.O.D.12.5.13

21 Front Squats (105/155#)

21 Pull-ups

100 Double Unders

15 Front Squats (105/155#)

15 Pull-ups

100 Double Unders 

9 Front Squats (105/155#)

9 Pull-ups

The above WOD will be run at the 6:00AM, 7:00AM, 9:30AM and 12:00 classes.

Mini- Festivus will be held at 9:30AM for those of you who cannot make it to the evening festivities!

 FESTIVUS...
will begin at 4:30PM. There will be a different "team" WOD during the party than the daily WOD listed above.

Regular 4:30 PM, 5:30PM and 6:30PM classes will be cancelled for Festivus.

A few Festivus Quotes: 
from the Seinfeld episode "The Strike", which aired on NBC on Thursday 18 December 1997. 

Kramer: Is there a tree?

Frank: No. Instead, there's a pole. Requires no decoration. I find tinsel distracting.

Frank Costanza: Welcome, new comers. The tradition of Festivus begins with the airing of grievances.

Frank: And now as Festivus rolls on, we come to the feats of strength.

Kramer: Another Festivus miracle!

Photos:

Mini Festivus at the dirty 9:30

 The crew!

Outfits of the evening...

W.O.D.12.4.13

"The Chief"

Max rounds in 3 minutes of:

3 reps, 95/135 pound Power cleans

6 Push-ups

9 Squats

Rest 1 minute

Repeat for a total of 5 cycles.

This WOD is scored by rounds completed for each of the 5 cycles.

Skill:

Cargo Net Climb

Community Notes:
What's the deal for Thursday?
Festivus - our annual holiday party is on Thursday evening. Throughout the day we will offer a 6:00AM, 7:00AM, 9:30AM and 12:00PM regular CrossFit Class. At the 9:30 AM class there will be a variation of Festivus...bring a gift under $5 and come prepared to have some fun.

There will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus!

Who is welcome at Festivus?
EVERYONE (who is a member of CFKoP)!

When should I arrive?
About 4/4:30PM...and the WOD will commence closer to 5:30PM.

What should I bring?
A gift under or about $5.00 and a dish or drink.

What should I wear? 
A "festive" holiday sweater or something like it...we value creativity. 

What should I expect?
FUN, FRIENDS...AND...FEATS OF STRENGTH.
You can also air your grievances & get your picture by the aluminum pole!
We will provide a catered meal and some drinks.
The WOD will be a team workout--your team will consist of a random selection.
Remember we will also pick the "yearbook" awards.

Is it really worth coming?
YES

Quote:

Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.

–Johann Wolfgang von Goethe

W.O.D.12.3.13

Congratulations to Travis and Kristen on their marriage!!!

Strength

Take 15 minutes to find a 1RM in the following complex:

Push Press / Push Jerk / Split Jerk

Bars may be taken from the racks.

Metcon

20 – 16 – 12 – 8 rep rounds of

Front Rack Forward Lunges (95/65)

After each round, do 10 toes-to-bar and run a 400m.


Community Notes:
Festivus - our annual holiday party is on Thursday evening. We hope you can all make it, if you cannot make the evening party we will have a mini-festivus at 9:30AM on Thursday. 

Quote:

"Luck is what happens when preparation meets opportunity."
-Coach Darrel Royal

W.O.D.12.2.13

Welcome to Brian---first class FGB!

 Paige visited from CF Riverfront!

FIGHT GONE BAD

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Quote:

Every child is an artist. The problem is how to remain an artist once he grows up.

–Pablo Picasso

December Athlete of the Month

Congratulations Justin R!

Hometown: Warminster

Current Location: Huntingdon Valley

Age: 31

Occupation: Microbiologist

College: A couple but graduated from Penn State Abington


How long have you been a CrossFitter?
March of 2012


Did you ever play sports?
HS soccer, football and basketball.  And I played college football for two years culminating in the PAT team for an NAIA school.

Got some cool (or uncool) hobbies you'd like to share?
Played National tournament level paintball and sorry no it is not in the woods or 'I did that at Skirmish once'.  Help with the Sr high group at my church and enjoy shooting although I am not a hunter.  Season ticket holder for the Flyers and I enjoying snowboarding

What is your biggest achievement at CrossFit?
Coming back.  The first couple of months it was all I could do to survive twice a week since I was so sore.  But I am up to a 225ish C&J (power--see next question) and am RX'ing more WODs including those with pull-ups which I would not have believed a year and a half ago.

What do you feel that you still need to work on?
Anything that involves a squat--I hate all of them; back, front, overhead, air--you name it I do not like it.  And I need to work on all the body weight movements.

 Goals for the rest of this year?
Being that it is late November do not take too much time off around Thanksgiving and Christmas.  2014--Continue showing up and putting in the work and just getting better at everything.  Get rope climbs and a couple of hand stand pushups--increase my ring dip PR of 2 to at least 3. Ambitious I know.  But I should really try for the 100 DU board.  Half way there.

What's your favorite WOD?
Something involving a hang power clean or DU.  And I am a fan of the WODs that include running.  Shocking I know for a guy who goes 230 on a good day.

 How about your favorite food/snacks?
Yes.  Sorry...more or less anything.  Totally do not follow any sort of diet--hence the 230 on a good day.  Ice cream is a staple of my diet though.

 What is the craziest workout outside of CF you have ever done?
Ran the Philadelphia Marathon a couple of years ago.  That is a long way to run. Once was enough for that. Also Indian runs for soccer around half of the field where you went from the front of the line around the field to the back of the line was ridiculous.

What’s your least favorite WOD?
Karen ate my lunch the one time I did it.  Could hardly walk for a few days and then may or may not have yakked in the locker room after it.

Favorite lift/movement?
I am a fan of the C&J and the shoulder to overhead.

What’s your least favorite lift/movement?
Squats and I do not have the lungs for burpees.

What skill have you been workingon in 2013 the most ?
Keeping up the intensity in a workout.  I am really good at just looking at the weights/bar/kb/box etc when I get tired and my five or ten second break is a lot slower then most others counting to five or ten.  Working on it.  And trying to RX more WODs that I would have scaled in the past.

Whats your favorite piece of workout "gear"?
I own a Rogue jump rope and just picked up a new pair of Nano shoes.  Being that I only own two pieces of gear I will call it a tie.  Unless the rope gets me on the 100 DU board next year in which case I will go with the rope.

What you say is your biggest improvement since starting CF?
Too many to count.  My form has improved on everything.  My strength has gone up in every category and my paper pushing hands are finally not ripping on any pull up bar related movement.

Who is your favorite coach?
PC answer all of them. But I came up under Jason at the 4:30 when I was new so prolly Jason.

PR's to mention? Goals Reached? Nutrition highlights?
My PRs have increased on every strength movement and my times have decreased on all the timed ones.  Goals?  Being not all that competitive I do not really set goals for myself.  I just try to show up and work each day.  I am filling out this questionnaire after finishing last in my class by a couple of minutes today but it was a solid workout.  I enjoy coming back which when I had multiple globo gym memberships they would just collect dust.  And my 430 crew makes it a good time to come back to.