W.O.D. 4.10.14

Mark R!

NN-- Dianne--"believe in yourself"

 Ladies up the rope!

 NEW TOYS!

 "I don't sweat I sparkle!"

 ----finish----PR 170#

4:30 boys up the rope!

Manisha!

Snatch

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

Cash out:

3 Rounds for time of:

1 Rope climb 20ft

5 Snatches @ 80% 1RM

Community Notes:
This weekend we will be hosting a level 1 Seminar-- all weekend classes will be held in the Annex.  Meet and park at the Annex.

Quote:
Strength and growth come only through continuous effort and struggle. 

-Napoleon Hill

W.O.D. 4.9.14

 Yeah Tobin!

Take 10 Mintues to find your Max Height Box Jump

then

3 Rounds for time of:

200 Meter Farmers Carry (35/55#)

25 Kettlebell Swings (35/55#)

250 Meter Row
25 Box Jumps (20/24")

Read:

Laura's CrossFit Open journey at 8 months pregnant

Quote:

“Be of good cheer. Do not think of today's failures, but of the success that may come tomorrow. You have set yourselves a difficult task, but you will succeed if you persevere; and you will find a joy in overcoming obstacles. Remember, no effort that we make to attain something beautiful is ever lost.” ― Helen Keller

W.O.D. 4.8.14

 Zimmerman

 U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups

2 deadlifts, 205/315 lb.

10 handstand push-ups

Quote:

"Those who set their minds on virtue will do no evil"

-Chinese proverb

W.O.D. 4.7.14

Most of you will probably remember this children's series popular in the 80's and 90's. If you don't, no need to worry...we will explain. Each story is written from a second-person point of view, with the reader assuming the role of the protagonist and making choices that determine the main character's actions in response to the plot and its outcome. In this WOD, you are the main character and you get to choose your own destiny, HAVE FUN!

Choose Your Own Adventure:

First, select from the following:
A. Row 500M
B. Run 400M
C. 100 Double Unders

If you selected A. then either choose:
1. Pull-ups (butterfly, kipping, strict, weighted, band or L-pullups)(30 reps)
2. Sit-ups (GHD, KTE or V-ups) (30 reps)

If you selected B. then either choose:
1. Dips (paralette or ring dips) (30 reps)
2. Push-ups (regular, ring or clapping) (30 reps)

If you selected C. then either choose:
1. Walking Lunges (overhead, weighted or Dumbbell)(30 reps)
2. Air Squats (30 reps)

Based on the "adventure" you chose above you must complete the next exercise (15 reps).
A. + 1. = Thrusters (65#/95#)
A. + 2. = WallBalls (14#/20#)
B. + 1. = Deadlift (135#/200#)
B. + 2. = Sumo Deadlift High Pull (65#/95#)
C. + 1. = Shoulder Press (55#/75#)
C. + 2. = Push Press (65#/95#)

You will complete 3 Rounds of your Adventure for time.

compare to (11.20.09)

Quote:

“Arrogance invites ruin; humility receives benefits.” 

-Chinese Proverb

Photos:

W.O.D. 4.6.14

1 1/4 Front Squats

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

then

Every minute on the Minute for 8 Minutes

3 Reps, 1 1/4 Front Squat @ 80% 1 RM

Community Notes:

Today is the first Sunday of the month...and it's OPEN gym from 11-1:30PM, free for members! Come out to work on a skill or strength.

Blog Hack
She would never tell anyone but today is Aimee's birthday.   I consider myself blessed that my path crossed with Aimee's.  Her love is unmeasurable and her dedication to fitness literally saved my life. Prior to Aimee my tri's were over 300 and my body fat was over 40%.  The passion that she shared with me grew into the passion that we now both share with all of you.  I want to thank you for all that you have done for me and for the person that you are.  You are an extremely special friend, wife, mother and trainer.  I love you with all of my heart and I look forward to sharing many many more.  Happy birthday baby!

Read:
Big Sugar’s Sweet Little Lies by Gary Taubes

Quote:

“When you see a good person, think of becoming like her/him. When you see someone not so good, reflect on your own weak points.” 

― Confucius

W.O.D. 4.5.14

"The Steve's Club KoP Teamwork WOD"

Teams of two complete the following with one person working at a time.  Partners must complete the runs together. Workout will be scaled to level and ability.

400m Run
75 Goblet Squat (35/53#)
400m  Run
100 Burpees
400m  Run
125 Dumbbell Shoulder to Overhead (25/45#)
400m  Run
150 Double Unders
400m Run

Steve's Club King of Prussia is our local chapter of the Steve's Club National Program (http://www.stevesclub.org/) Through this program we are able to provide free CrossFit Classes and programs to local at risk and disadvantaged youth.  We use the money we raise to support these kids in their CrossFit training an other life pursuits.  We are asking for a few dollars of donation in order to keep our program strong.

Both classes will be FREE and open to friends, family and kids of all ages.  Your donation (of any amount) is greatly appreciated. We also offer scholarship spots if you would like to sponsor a kid for the year... Please contact crossfitkop@gmail.com

Quote: 

"I think that if you start teaching about giving back and helping other people young, that will be a given for your child their whole life."

-Eva LaRue

Photos:

W.O.D. 4.4.14

For time:

30-25-20-15-10-5

Pull-ups

Power Cleans (95/135#)

Quote:

"If a friend is in trouble, don't annoy him by asking if there is anything you can do.  Think up something appropriate and do it."

-Edgar Watson Howe

W.O.D. 4.3.14

Mark gives the 9:30 a try!!

Ryan S...ring dips!

 Rebecca

 7AM running---you know who was the coach!

Strong Pete!

 Day 1 CrossFit Endurance...

4 Rounds for time:

10 Back Squats (155/225#)

10 Ring Dips

Quote:

“Kites rise highest against the wind, not with it.”
-Winston Churchill

14.5 Recap

Although no one from the gym qualified for the next level, 2014 ended up being the most fun and rewarding Open season for nearly everyone involved.  Members were continually pushing themselves to new limits and they were discovering that the impossible is indeed possible.  What was perhaps the most exciting aspect of this Open was the newly introduced Intra-team competition.  Not only did members perform to boost their own positioning but several members were going above and beyond for the benefit of their team.  It was truly inspiring to watch.  Before a champion was crowned, we all had to endure 14.5.  Everyone on planet Earth knew that thrusters and burpees were the medicine of choice but what no one knew was how it was going to be dished out.  HQ threw a curve at everyone by making 14.5 task oriented...in this workout the clock could not save you.  You either finished or quit and for many, pure grit and determination was the deciding factor.  In 14.5, Teams Red and Green had the best score and the top individual performers were Aimee and P.  Green finally put up a good showing but it was too late...maybe this is a preview of what you can expect from that team all year long.  In the end, Team Red eeked out the win to be crowned Fittest Team in King of Prussia.  As the Intra-team competition seemed to be such a hit, we have some good news.  In an effort to continually build camaraderie and create an atmosphere that is built to breed success, we will be continuing the team competition through Festivus.  We will reserve time throughout the year for team competitions and we encourage everyone to attend to support their team, have fun, get fit and contribute to the amazing community that you help build on a daily basis. 

CrossFit KoP would also like to congratulate Cate Kelly for finishing within the top 200 masters in the country!  This is an amazing accomplishment and we wish her luck in the next stage of her competition to qualify for Carson!  

Programming: 

During 14.5, I heard several people mention something that I thought was worth discussing.  The comment uttered, while sizzling on the ground, was, "That was some awesome programming!"  This comment made me think to myself...is it?  There are many ways to skin a cat.  If you dissect 14.5, you may think thrusters have hip flexion followed by aggressive hip extension followed by a pushing movement overhead.  Burpees too have hip flexion and extension with a pushing movement in another direction.  Some many argue the movements are working many of the same muscle groups...is this bad or good?  In my opinion, the answer is yes.  CrossFit is defined as constantly varied functional movements executed at high intensity.  In 14.5, we all did exactly this and as such were wickedly successful.  I truly believe that people thought the programming was awesome but in reality, it was they themselves that were awesome.  For many, the high intensity aspect of CrossFit was realized for the first time and it left them laying in a puddle of sweat and tears.  Burpees and thrusters are not new.  Over the years, we have performed many workouts with both.  The world knew they were coming but the way people responded made this workout legendary.  Think to yourself if you did this workout in the middle of September would have gone as hard as you did during the Open...for many the answer is probably no.  This is what we should strive to change...a great deal of the power of programming comes from within each of us.  Is it the job of Aimee and I to avoid biasing and create programming that targets the weaknesses of many in the gym all while building a strong base.  That being said, many people ask myself or Aimee about programming and why we don't do strength work every single day in addition to the WOD...if you find yourself thinking this question, remember how you felt after 14.5 and ask yourself if you would have wanted to finish with a 5x5 max deadlift.  There are times when something like this may be appropriate but more often than not, INTENSITY is what will dictate your results, not VOLUME.  It is even possible to achieve the same level of exhaustion when working strength...we should all strive to feel how we did after 14.5 after EVERY workout..  If we do this consistently with everything we do, results are a fore-gone conclusion.  If you ever have any questions about this or would like to discuss more, we would love to chat with you. 

Results:Red Aimee 11:39 Tim P 18:07 Travis 22:24 Jen S 18:19 Ryan B 15:45 Shawna 38:31Steve Z 0 Jonathan 21:15 Balmer 0  SUM- 840 AVERAGE - 140 (Total = 657.5) 

Green Jason 20:24 KT 14:30 Pete W 14:43 Kwon 19:46 Wax 17:05 Mike S DNF Tracey 23:06 Gina 0 Jen Fugo 0 Sue K 0 SUM  840 AVERAGE - 140 (Total =587.59 )

Yellow Tobin 14:31 Alona 22:54 Flounder 29:58 Pam 14:39 McCan 15:47 Tre 14:55 Diane 23:34 Regi 0 Faby 18:20 SUM 1088 AVERAGE- 136 (Total = 616.9)

Black Keith 17:09 Dave N 23:26 Ditty 27:12 Jess C 15:10 Patrick 22:12 Olan 25:37 Laura 15:14 Miranda H 0 SUM 900 AVERAGE-  128.6 (Total = 640.2 )

Blue King 16:21 Justin R 26:59 John 27:26  Andrea 13:27 Chip 0 Plentus 13:36 Westwood 24:59 Rachel W 22:21 SUM 922 AVERAGE- 131.71  (Total = 642.1)

For all weeks, if a team member received a zero, their score was not held against you.  The scores you see above represent every missed workout being removed from the calculation.

For 14.5, the top scorer was awarded 168 points (#reps) and the second highest score was awarded 166 reps and so forth subtracting 2 each time until all athletes had a score. 

W.O.D. 4.2.14

Some photos from 14.5!!!

For time:

500 Meter Row

then

3 Rounds of

20 Box Jumps (20"/24")

20 GHD Sit ups

20 Back Extensions

then

500 Meter Row

Quote:

“Our greatest glory is not in never falling, but in rising every time we fall.” 

― Confucius

What's happening this week?

Tonight at 6:30PM...FREE intro session for new members, invite a friend to try out CrossFit!

Thursday at 5:30PM CrossFit Endurance returns with Coach TP at the Upper Merion track.

Saturday at 9:00 and 10:00AM Partner WOD and fundraiser for Steve's Club. Free class please bring a donation to our Steve's Club King of Prussia Program (no matter how small).

Saturday at 11:00AM Nutrition Basics a lecture by Aimee Lyons--begin to learn how to approach nutrition for performance and health. Click here to sign up today.

Sunday 11:00AM Open Gym--FREE for members to work on a skill, strength or missed WOD.