W.O.D. 10.9.16

AMRAP in 10 Minutes:

5 Burpees over the bar

4 Power Snatch (65/95#)

3 Bar Muscle ups

Rest 5 Minutes 

then take 10 minutes to build to a 1 RM Clean and Jerk

Quote:

Believe you can and you’re halfway there.

—Theodore Roosevelt

W.O.D. 10.8.16

for time:

30-20-10

Push Press (75/115#)

GHD Sit-up

Air Squat

Community Notes:
Don't forget, all CrossFit KoP members (and their friends and families) will save 10% on their whole purchase- 20% for VIP family at Road Runner Sports TODAY.  Join us at 9:30 AM for a FREE workout at King of Prussia Town Center, 155 Village Drive #150, King of Prussia, PA 19406. All levels and ages are welcome.

Quote:

I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.

—Jimmy Dean

Photos:

 

W.O.D. 10.7.16

CrossFit Total

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts is the score

Athletes will get three attempts at each lift. 

Click here to read the Journal article regarding CrossFit Total.

Quote:

Remember no one can make you feel inferior without your consent.

—Eleanor Roosevelt

W.O.D. 10.6.16

In a 5 Minute Window:

50 Calorie Row + 1 Round of Cindy

AMRAP Power Cleans at (95/135#)

-Rest 5 Minutes-

In a 5 Minute Window:

40 Calorie Row + 2 Rounds of Cindy 

AMRAP Power Cleans (115/165#)

- Rest 5 Minutes-

In a 5 Minute Window:

20 Calorie Row + 3 Rounds of Cindy

AMRAP Power Cleans (135/205#)

Coaches Notes:

Record total power cleans for each round. 

Scale the calorie row if necessary and the weight of the power clean for newer athletes. 

Quote:

If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough. 

—Oprah Winfrey

W.O.D. 10.5.16

21-15-9-6-3

Dumbbell Thrusters (55/35#)

Run 400 Meters after each set (including the last one)

Quote:

Perfection is not attainable, but if we chase perfection we can catch excellence.

 —Vince Lombardi

W.O.D. 10.4.16

4 Rounds of a...

3 Minute AMRAP:

20 Calories Air Bike

15 Box Jumps (20/24")

10 Power Snatches (95/135#)
*****

Rest 3 minutes between rounds

Your score is the total number of reps for all 4 rounds. Begin back at the Bike each round.

Community Notes:

Join us on Saturday October 8th at 9:30 AM at Road Runner Sports in King of Prussia for a FREE workout, some light refreshments and a great Discount! All CrossFit KoP members (and their friends and families) will save 10% on their whole purchase- 20% for VIP family. Address: King of Prussia Town Center, 155 Village Drive #150, King of Prussia, PA 19406 

Quote:

Whether you think you can or you think you can’t, you’re right.

—Henry Ford

W.O.D. 10.3.16

Overhead Squat

5-5-5-5-5

then...

AMRAP in 7 Minutes

7 Overhead Squats (use 50% of 5 RM)

7 Chest to Bar Pull-ups

7 Burpees over the bar

Quote:

Nothing is impossible, the word itself says “I’m possible”!

—Audrey Hepburn

Check in for Charity

Thanks to all your check ins last month and participation of our Beat the Street's Event... we have raised $459.00 for Steve's Club King of Prussia for September!

Our Check in For Charity for October will be Barbells for Boobs! 

Barbells for Boobs supports breast cancer awareness, detection, treatment and survivorship. 

Find out more about the organization here: www.barbellsforboobs.org 

When you're at the gym this month check in on Facebook and Instagram and use the hashtags #barbellsforboobs and #checkinforcharity to add .10 cents to our donation.

Upcoming FALL events and schedule updates

Saturday 10/8 - FREE Workout-9:30 AM At Road Runner Sports in King of Prussia.

All CrossFit KoP members (and their friends and families) will save 10% on their whole purchase- 20% for VIP family. Address: King of Prussia Town Center, 155 Village Drive #150, King of Prussia, PA 19406

FREE Mobility Class on 10/12 at 5:30 PM in the Annex Upstairs at 5:30 PM with Shawna!

Tuesday, 10/13 - We are ADDING A CLASS, 7:30 PM Thursday Class with Coach Giulia. That means we now have 7:30PM options Tuesday, Wednesday and Thursday! 

Saturday 10/29 Family YOGA at 11:00AM- bring your kiddos, counts as a class for members or $10 for drop ins.

Saturday, 10/29 - Costume Day - Best Costume gets some FREE gear from the KoP Store.

...and The Wolverine - Come try your luck at our "house" WOD and get your name on the board under the Red wolverine t-shirt at the gym. For all you endurance (and AB) junkies this is the WOD to come to!

What is the WOLVERINE anyway??

6 Rounds for time of: 

10 Clean and Jerks 135#/95# 

20 Pull-ups 

100 Sit-ups 

1 Lyons Loop Run (approx 600M) 

 or the... 

THE WOLVERINE CUB: 

4 Rounds for time of: 

10 Clean and Jerks 95#/65# 

20 Pull-ups 

50 Sit-ups 

400M Run

We welcome all of out recent graduates of our on ramp program. If you aren't already a member of our FB community page make sure to sign up today, we communicate a lot of events, videos, recipes and general "fun" photos through this vehicle. 

https://www.facebook.com/groups/crossfitkopers

W.O.D. 10.2.16

Row 250 meters 

Row 500 meters 

Row 1,000 meters 

Row 500 meters 

Row 250 meters 

 Rest 1 minute between efforts. 

Score is time for each interval.

Quote:

“When you come to the end of your rope, tie a knot and hang on.”

~Franklin D. Roosevelt

Athlete of the Month

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Congratulations Jill H.

Hometown: West Chester PA

Current Location: Collegeville  PA

Age: 46

Occupation: Stampin’ Up! Demonstrator (Direct Sales)

College: Drexel University

How long have you been a CrossFitter? 3.5 years

Did you ever play sports? Yes! I was an All American, Senior national qualifying Swimmer in High School and full ride Scholarship Swimmer in college.  Distance freestyle was my thing and in the height of my swimming career I was 30th in the Nation for the Mile! (1650 yards, 66 laps of the pool) I hung up my swim suits in 1993! I don’t even swim in my backyard pool! 

Got some cool (or uncool) hobbies you'd like to share? My hobby is my job!  Outside of the gym, I am a paper crafter.  I get paid to make (and teach) lots of cool things from paper like hand made greeting cards, treat holders, scrapbook pages and more.  I have earned 8 incentive trips and traveled the world.  Plus I earned a top 100 spot in my company 5 years in a row! (there are about 40,000 demonstrators in the US).  you can see what I do here: www.stampwithjill.com

What is your biggest achievement at CrossFit?  This year is full of achievements! way too many to list!   I am having a "PR” party and loving it. 

What do you feel that you still need to work on? Absolutely Everything!

Goals for the rest of this year?  Continue to show up,  work hard and hit PRs.    Crossfit is a lot like swimming.  Better your personal best.

What's your favorite WOD? anything with a deadlift

How about your favorite food/snacks? I absolutely LOVE Donuts.  My current favorite is the white cream filled glazed from wegmans.  It’s worth every single sugar loaded calorie!

What is the craziest workout outside of CF you have ever done?  25,000 meter swim for time or 5 hours.  which ever came first.  too bad they came at about the same time

What’s your least favorite WOD?   I don’t have one that I totally despise... but Karen and Eva are pretty rough.

Favorite lift/movement? Hands down the Deadlift. I just love picking up heavy stuff!

What’s your least favorite lift/movement?  I struggle with more than a few movements- but I accept the challenge!

What skill re you planning working on in the new year 2017 the most ?  right now its String those toes to bar! and Ring dips- I want to get off the floss.  once I get them- there will be something else!

Whats your favorite piece of workout "gear”? Jaw grips.  Those little grips took all the mental fear out of ripping my hands.

What do you say is your biggest improvement since starting CF?  A full depth squat with my knees tracking out.  

Who is your favorite coach?  I like all of the coaches, but the ones I see the most are Aimee, Steph, Gordy and Clay.  All are great in their own way!

PR's to mention? Goals Reached? Nutrition highlights?.. This past Feb I stopped making excuses and I finally accepted that I no longer can eat whatever I want.  I dropped over 15lbs and my performance in the gym shows.  Its a PR party for me!