W.O.D. 5.7.20-LUCKY 7'S

Join us for our ZOOM Classes today at 7:00 am, 1:00 Masters, or 5:30 pm

(7am) 

https://us04web.zoom.us/j/160090563

Meeting ID: 160 090 563

(Masters)

https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

(5:30pm) 

ZOOM 

https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

Workout of the Day- Day 56 Quarantine
Warm- Up:
2 Rounds
5 One arm press (each arm)
10 total Plank Pull Through 
10 Goblet Squat
20 total Lateral Hops

LUCKY 7's
7 Rounds for time of:
7 DB Hang Squat Clean Thrusters
7 DB Snatch Right
7 DB Snatch Left
7 Burpees

Cash out:
7 Rounds:
 7 Strict KTE in Plank (2 second hold)
7 V-up
7 Mt. Climber

Community Note:
Don't forget to join Coach Steph tomorrow at 12pm for a Lunch and Longevity chat. Whether your new to CrossFit or have been training for years, we will share tips and tricks for scaling, preventing and dealing with injury, staying motivated and enjoying your training for life!

Quote:
"The man at the top of the mountain didn’t get there by falling from the sky, he got there through a long hard climb."
- Vince Lombardi

W.O.D. 5.6.20 SUNS OUT GUNS OUT

Check out our offerings on ZOOM today!!! 

JOIN US TODAY AT 6:00 am, NOON or 6:30 pm! 

(6am)

https://us04web.zoom.us/j/808492185

Meeting ID: 808 492 185 

(12pm)

Use: https://us04web.zoom.us/j/583839611

Meeting ID: 583 839 611

(6:30pm)

https://us04web.zoom.us/j/965795855

Meeting ID: 965 795 855

Workout of the Day- Day 55 Quarantine
SUNS OUT GUNS OUT
Warm- Up:
2 Rounds
:20 Plank Punch outs
:20 Squat Thrusts
:20 Mt. Climbers
10 of each, Y-I-Ms

Strength:
Strict Press
10-10-10-10-10

Metcon:
Tabata Time (:20 work/:10 rest- 8 Intervals)
Push-up
Weighted Sit-up
Kettlebell Swing
Burpee
(rest 1:00 between exercises)

Cash out:
4 Rounds:
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left
10 Bulgarian Split Squat Right
10 Bulgarian Split Squat Right

Quote:
"When you are not practicing, remember somewhere someone is practicing. And when you meet him, he will win."
- Ed Macauley

W.O.D. 5.5.20- CINCO DE MAYO

Check out our Zoom Offerings today at 7am, Masters, or 5:30pm

(7am)

https://us04web.zoom.us/j/160090563 

Meeting ID: 160 090 563

(Masters)

link https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

5:30pm ZOOM

link https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

Workout of the Day- Day 54 Quarantine
CINCO DE MAYO
Warm- Up:
2 Rounds:
10Air Squats
10 Broad Jump (or tuck jump)
10 Samson Stretch
20 Penguin Hops

Strength:
Front Squat (As Heavy As Possible- AHAP)
10-10-10-10-10

Metcon:
AMRAP in 15 Minutes:
5 V-ups
10 Front Squats
25 Double Unders

Cash out:
8 Intervals
:20 Mt. Climbers
:10 Shoulder Taps (Plank or Inverted)

Community Note:
"No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excllence."
- Martin Luther King, Jr.

W.O.D. 5.4.20- FAMILY GONE BAD

Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am, NOON or 4:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(4:30pm)
https://us04web.zoom.us/j/346206828
Meeting ID: 346 206 828

Workout of the Day- Day 53 Quarantine
Warm- Up:
3 Rounds, :20/:10 rest
Lateral Lunges
Walk- out push- up
Jumping Jacks
Jump Squats

"FAMILY GONE BAD"
Three, 1:00 rounds of:
Wall-ball or Squat-toss
Sumo Deadlift High-Pull
Box Jump or Tuck Jump
Push-press
Row (Calories) or Mt. Climbers or Double Unders
REST

 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Cash out:
4 Intervals
:20 Bicycle Crunches
:10 Hollow Hold
:20 Bicycle Crunches
:10 Rest

CLICK HERE to compare to 3.30.20

Quote:
"Talent without grit is just potential. Talent plus grit is unstoppable."
- Ben Bergeron

LUNCH AND LONGEVITY

Grab your lunch and join Coach Stephanie Vincent for a discussion about training for longevity. Whether your new to CrossFit or have been training for years, we will share tips and tricks for scaling, preventing and dealing with injury, staying motivated through quarantine and enjoying your training for life!

 Join Zoom Meeting 

https://us02web.zoom.us/j/82719471112 

 Meeting ID: 827 1947 1112

Zoom Workout Challenge Week 2

CONGRATULATIONS to Mike S. the winner of a pair of jump ropes from United Mettle!

Join us on a Zoom call next week and get entered to win a FREE MBStix shirt!

Use the code KOP all this week for 20% off at MBStix.com too!

W.O.D. 5.3.20-SASSY SUNDAY

SASSY SUNDAY
Workout of the Day- Day 52 Quarantine
Warm- Up:
2 Rounds
10 Strict Press
10 Burpee
8 Spiderman stretch
 8 Split Squats (each leg)

3 Rounds- 5 Minute AMRAP:

20 Push Press (barbell or dumbbell)

10 Step-ups (with weight)

Rest 2:00 between rounds

Cash out:

1 Mile Run

Quote: 

"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy." 

- Arthur Ashe

Athletes of the Month: The Zipf Family (Ali)

Hometown: Gladwyne

Current Location: Villanova

Age: 40

Occupation: Mom

College: University of Pennsylvania (Studied Nutrition and Anthropology undergrad) went back to get my MBA a few years later.

How long have you been a CrossFitter? I started CrossFit with private sessions with my Dad in 2011 

Did you ever play sports? Yes, all the sports in high school – tennis, field hockey, lacrosse. I was a coxswain for the crew team in college.

Got some cool (or uncool) hobbies you'd like to share? I’m not sure if it’s a hobby, but I love trying new restaurants. I also love to cook. My most active hobby right now is chasing two pre-schoolers. 

What has been your biggest achievement at CrossFit in general? Getting an unassisted pullup last year and then getting two strung together.

What skill(s) had you been working on all during 2019, and did (it)they become a success ? Yes – pullup (it was also my 2018 goal, but took longer to get than planned)

Active Goals for the 2020 year? Get back to a pre-pregnancy fitness level in the fall post baby #3’s arrival in July.

What's your favorite WOD? Anything that can be done outside on a nice day and Fight Gone Bad style workouts. I also love doing the Thanksgiving Amazing Race with my family.

How about your favorite food/snacks? Stinky cheese is my desert island food. I love Mexican food, a good lobster roll and pretty much anything my mom has ever cooked.

What is the craziest workout outside of CF you have ever done? Not necessarily a crazy workout, but I ran the Philly Half Marathon and didn’t train for it.

What’s your least favorite WOD? Anything that involves wall balls or burpees

Favorite lift/movement? Deadlift and back squat

What’s your least favorite lift/movement? Wall balls

What’s your favorite piece of workout "gear"? I don’t really own any “gear”, but a tune-up with Dr. Turner every other Thursday is the best!

What would you say is your biggest improvement since starting CF? CrossFit has helped me stay in shape during and then get back into shape after two pregnancies and knee surgery.

Who is your favorite coach? Aimee has been our primary coach for the last 9 years. I do my workouts with my Dad and she is able to push me every session and scale as needed for him. Aimee is a an inspiration as leader, coach, mother, wife and friend. I would be remiss not to also mention Jenna, who is often our substitute coach and always mixes it up from Aimee. I have loved watching Jenna develop from intern to full time coach. I especially love Jenna, because she’s been bringing fitness back into my mom’s life for the last year!

PR's to mention? Goals Reached? Nutrition highlights?. Since we’ve been on lockdown, Aimee has been wonderful in continuing our private sessions over zoom. At home, I had a ladder, light free weights, 2 kettlebells and an abmat and we borrowed a 17” box and some heavier free weights from CFKOP. With this limited amount of equipment, Aimee has managed to adapt, challenge and exhaust us twice a week. Thank you!

Athletes of the Month: The Zipf Family (Steve)

Steve Zipf

Hometown: Haddonfield, NJ

Current Location: Gladwyne

Age: 73

Occupation: Businessman

College: University of Pennsylvania; Harvard University

How long have you been a CrossFitter? June 2009

Did you ever play sports? High School Swimming / Track.

College Crew

Got some cool (or uncool) hobbies you'd like to share? Exploring a new city in my travels.

What has been your biggest achievement at CrossFit in general? There are too many to count ! Sharing the experience with my family is #1. My son Kit began CrossFit at Annapolis first in 2009 and then got me started at KOP. Along the way it’s been great to have my daughter Ali work out with me (Thank you Aimee ! ). And best of all is my wife Donna became a CrossFitter last year. (Thank you Jenna ! )

What skill(s) had you been working on all during 2019, and did (it)they become a success ? Balance and core – I want to prevent falls and to have core strength to pick up my grandchildren.

Active Goals for the 2020 year? Rebuild strength after quad tear surgery

What's your favorite WOD? Any WOD with deadlifts, farmer’s carry or the Concept 2 rower.

How about your favorite food/snacks? Chocolate any kind ! Clementines

What is the craziest workout outside of CF you have ever done? Running in place for 90 minutes 

What’s your least favorite WOD? Anything with Burpees

Favorite lift/movement? Deadlift

What’s your least favorite lift/movement? Front squat

Whats your favorite piece of workout "gear"? My Bombas socks

What would you say is your biggest improvement since starting CF? Functional fitness across a spectrum of daily activities.

Who is your favorite coach? I’m grateful to all our great coaches who make KOP such a special community. I’ve been blessed to have had Aimee coaching me from my first day as a CrossFitter. 

This Athlete of the Month Q & A gives me a chance to thank her. Aimee, I want to express to the world my thanks and appreciation to you and CrossFit KOP community for all you have done for me. When I came to meet you in June, 2009, with my US Marine son, Kit, it had been over 2 years since I even took a walk for exercise. Kit knew that I was both unmotivated and out of shape after two surgeries, an 8 month viral illness and the diagnosis of diabetes type 2. You listened and you understood. It didn't matter that my age (60+) (now 70+) was a long way from the elite athletes who trained at CrossFit KOP every day. We started CrossFit slowly -- first privately one on one and built up to two or three Workouts of the Day (WOD) each week with the KOP community. Those sessions weren't easy, but you and your coaches made it fun and adjusted (scaled) the workouts to my personal level of fitness. A wonderful bonus was the great support from my fellow KOP CrossFitters (except on my birthday when they had to do an unmentionable number of burpees equal to my age). Every week has been better than the last. The results speak for themselves: lower weight, better strength, lower blood sugar and much improved balance. Renewed health gave me back my daily functional activities of life and appreciation for the things I missed. You saw it too. I wrote this to be a testimonial, so I want to share a whole list of the qualities you bring to all your training: planning every workout; educating us with new skills and a new vocabulary in every session; patience as those skills begin to acquire "muscle memory"; boundless enthusiasm; encouragement at the right physical moment; and the focus and discipline to help us all achieve our "Personal Best".

PR's to mention? Goals Reached? Nutrition highlights?.. Every day is a PR for me !

Athletes of the Month: The Zipf Family (Donna)

Donna Zipf

Hometown: Titusville, NJ

Current Location: Gladwyne

Age: 72

College: Chestnut Hill College

How long have you been a CrossFitter? 15 months

Did you ever play sports? Tennis and Golf

What has been your biggest achievement at CrossFit in general? Getting to the Box !

What skill(s) had you been working on all during 2019, and did (it)they become a success ? I was a beginner. It was all new to me. I have come a long way baby!

Active Goals for the 2020 year? Medball clean proficiency

What's your favorite WOD? Any one I just finished!

How about your favorite food/snacks? I make really great chicken pozole

What’s your least favorite WOD? Anything with the rower.

Favorite lift/movement? Picking up grandchildren.

Whats your favorite piece of workout "gear"? The ski erg

What would you say is your biggest improvement since starting CF? Mental and physical improvement have gone together. I look forward to every workout.

Who is your favorite coach This is where I get to honor Jenna. I can’t imagine a week without Jenna’s coaching. I began my CrossFit journey with her in January 2019. Her skills, patience,and encouragement started me on a new beginning at age 71. I’m ever grateful.

PR's to mention? Goals Reached? Nutrition highlights?.. Every work out my strength, flexibility and endurance get better.

W.O.D. 5.2.20- SANITIZED SATURDAY

SANITIZED SATURDAY
Workout of the Day- Day 51 Quarantine
Warm- Up: 
2 Rounds 
10 Good Morning
10 Pistol Stretch
 6 Scorpion
 20 Plank Pull- Throughs
 
10 Rounds for time of:

15 Deadlift (95/135#) or use dumbbells or an odd object

15 Push-up

Cash out:

3 rounds

200 Meter Run

200 Meter Farmers Carry

Community Note:
Join Aimee on ZOOM today at 1:00 PM for a FREE PoP-up Partner WOD! This will be a FUN interval based workout in a YOU GO I GO format. You don't need a partner to log on, you will be paired with one if you don't have one...or you are welcome log on with someone in your quarantine or via ZOOM
https://us02web.zoom.us/j/81493317301
Meeting ID 814-9331-7301

Quote: 

"Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't." 

- Steve Maraboli