W.O.D. 3.11.21

 

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TABATA TIME:

Tabata Row (calories)

Rest 1:00 

Tabata Kettlebell Swing 35/53#

Rest 1:00

Tabata Bike (calories)

Rest 1:00

Tabata Ab-mat Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Quote:
"Try not to become a person of success, but rather try to become a person of value."
-Albert Einstein

W.O.D. 3.10.21

 

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Back Squat

3-3-3-3-3

Cash out:

AMRAP in 9 Minutes:

3...6...9...12..15..18.. etc, reps of:

Toes to Bar

Clean and Jerk 95/135#

Quote:
"Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them."
-Vaibhav Shah

W.O.D. 3.9.21

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AMRAP in 20 Minutes:

5 Strict Pull-ups

10 GHD Sit-ups

12/15 Calories Air Bike

Quote:
"Good things come to people who wait, but better things come to those who go out and get them." -Anonymous

W.O.D. 3.8.21

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6 Rounds for Total Reps:

:30 Air Squats :30 Rest

:30 Chest to Bar Pull-ups :30 Rest

:30 Power Snatch (55/75#) :30 Rest

:30 Burpees :30 Rest

Quote:
"Trust because you are willing to accept the risk, not because it's safe or certain."
-Anonymous

W.O.D. 3.7.21

AT HOME WOD 

For time: 

100 Sit-ups

100 Single Unders

100 Air Squats

100 Double Unders

50 Burpees

Quote: 

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.” 

― Tom Bodett

W.O.D. 3.6.21

AMRAP in 15 Minutes:

30 Forward Lunges (Plate Overhead) (25/45#)

15 Dumbbell Snatch (Right) (35/50#)

20 Hand Release Push-ups

15 Dumbbell Snatch (Left) (35/50#)

30 Box Jumps (20/24")

COMMUNITY NOTES:

All classes today 9/11 AM will be held at the Lyons Den 555 w Beidler Rd, King of Prussia PA 19406

Quote:

“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.”

 ― Paulo Coelho

W.O.D. 3.5.21

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TEST DAY - RECORD RESULTS 

1 RM Snatch + Overhead Squats 

Cash out: 

3 Rounds (Not for time) 

15 Hip Extensions or 7 Hip Back Extensions 

7 Strict Chest to Bar Pull-ups

COMMUNITY NOTES:

All classes (9/11 AM) on Saturday March 6th, will be held at the Lyons Den, 555 w Beidler Rd, King of Prussia PA 19406

Quote: 

“Go as far as you can see; when you get there, you’ll be able to see farther.”

 – J. P. Morgan

W.O.D. 3.4.21

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For time:

15 Thrusters (95/135#)

200 Meter Run

20 Thrusters (65/95#)

400 Meter Run

30 Thrusters (45/65#)

800 Meter Run

COMMUNITY NOTES:

All classes (9/11 AM) on Saturday March 6th, will be held at the Lyons Den, 555 w Beidler Rd, King of Prussia PA 19406

Quote:

"The whole secret of a successful life is to find out what is one’s destiny to do, and then do it."

- Henry Ford

W.O.D. 3.3.21

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AMRAP in 5 Minutes 

5 Ring Muscle Ups

10 Hang Power Cleans (105/155#)

Rest 3:00

AMRAP in 5 Minutes

2 Rope Climbs

10 Push Jerks (105/155#)

Rest 3:00

AMRAP in 5 Minutes

7 Toes to Bar

25 ft Handstand Walk

Quote:

"The difference between a successful person and others is not lack of strength not a lack of knowledge but rather a lack of will."

- Vince Lombardi

W.O.D. 3.2.21

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"Carse" 

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

For time: 

21-18-15-12-9-6-3 reps of: 

Squat Clean (65/95#) 

Double Under

Deadlift (125/185#)

Box Jump (20/24")

*Begin each round with a 50 Meter Bear Crawl (164 feet) about 3 lengths of the gym.

Quote:

Life is not about finding yourself. Life is about creating yourself. 

- Lolly Daskal

March Athlete of the Month: Sam Bowen

 

Hometown: Collegeville, PA

Current Location: King of Prussia

Age: 27

Occupation: Cyber Security Sales 

College: Randolph Macon College 

How long have you been a CrossFitter? 3 years 

Did you ever play sports? Yes, Soccer, Ice Hockey, Lacrosse. ended up playing college Soccer 

Got some cool (or uncool) hobbies you'd like to share? I like to Golf a lot. 

What has been your biggest achievement at CrossFit in general? Honestly everything. It’s nice to have something where you can constantly get better.

What skill have you been working on during 2021? Gymnastics much to my chagrin.

Goals for the rest of this year? 500 Pound squat and better overall at Gymnastic movements 

What's your favorite WOD? Probably Nancy. That or any heavy barbell cycle that involves cardio too.

How about your favorite food/snacks? Everything that they tell you not to eat at crossfit. But pizza is my favorite.

What is the craziest workout outside of CF you have ever done? I use to run this circuit that I made up one day training for soccer it would be a combination of Long runs, sprints, and hill runs. 

What’s your least favorite WOD? Anything with high gymnastic skill set. 

Favorite lift/movement? Most people will think I will say squatting. But I actually have come to enjoy Double Unders due to the fact that’s all we did in January.

What’s your least favorite lift/movement? All of the gymnastic movements. 

What’s your favorite piece of workout "gear"? It’s controversial but I actually love the assault bike.

What would you say is your biggest improvement since starting CF? Probably my clean. I really struggled early on with the clean. 

Who is your favorite coach? Probably too difficult to say. Aimee’s always there to push me whether it be as a coach or when working out together. Manisha puts up with my shenanigans a lot. She pushes me in gymnastics and despises when I try to do ring rows every workout. So my improvement in gymnastics is definitely attributed to her not allowing me to slack. Also the rest of the coaching staff is awesome. They always make you feel welcome for any class. 

PR's to mention? Goals Reached? Nutrition highlights?

Getting on the board for the CrossFit total was really cool. But overall trying to get nutrition in check for 2021 is a big goal for me.