Athlete Spotlight

Help us congratulate Rachael our October Athlete Spotlight. She's done it all from group classes to personal training, you can catch Rachael training mid-morning with Aimee- she's the one always smiling and ready to get after it. Check out her Q&A below:

How long have you been at CF KOP? 

I started at CF KOP in the summer of 2010? I was introduced to crossfit by a coworker and contacted Aimee for an introduction. I remember showing up sipping a large coffee thinking the introduction session was going to be some gym guru trying to sell me on the latest fitness craze. The next thing I know I'm doing the baseline and I couldn't even do a pushup or a pullup. I immediately signed up for a membership. When I first started, I had never even picked up anything heavier than 10lb. dumbbells. 

What made you decide personal training was the best option for you? 

In 2015, I herniated 3 discs in my neck (not at CF KOP) and spent the next few years mostly doing yoga and spinning classes. After a while, I was bored and started to skip classes. I gained 30lbs in one year and knew I needed something to change. I started with personal sessions so someone was holding me accountable. It's a lot harder to cancel when someone is expecting you to show up. 

Aimee tells us you have some really cool hobbies. Can you share with us what keeps you so busy? 

I really am a nerd. I LOVE to read and started knitting and sewing about 2 years ago. I love making bags, blankets and I've even made sweaters for Chloe and Gavin's stuffed animals. My favorite hobby is volunteering with Adopt a Boxer Rescue and Furvivors Animal Sanctuary. I've been a foster for almost 10 years through the boxer rescue. My favorite fosters are the mill mommas that come from commercial breeding facilities. This summer I started volunteering at the animal sanctuary where I care for horses, a cow named Bubbles and recently they rescued a fawn with a broken leg. 

How has being a member at CF KOP helped you achieve your fitness goals? 

When I started training with Aimee my primary goal was to lose weight. I was nervous about lifting heavy weights again, but with consistency and Aimee coaching my technique I naturally grew stronger. 

What are some goals, fitness or otherwise, you have currently? 

Mostly, I want to stay healthy and if I was able to get a bar muscle up in the process, I would be thrilled. 

10.1.22

For time: 

20 Deadlifts (155/225#)

40 Pull-ups 

15 Deadlifts (155/225#)

30 Chest to Bar Pull-ups

10 Deadlifts (155/225#)

20 Toes to Bar

5 Deadlifts (155/225#)

10 Knees to Elbows

Quote: 

"Just be yourself, there is no one better."

-Taylor swift

15 years!

 

As we head into our fifteenth year as a CrossFit affiliate, I can't help but be overwhelmed with emotion and gratitude for every single person who has walked through the doors of CrossFit King of Prussia. You have ALL taught me a lesson, you have knocked down your own personal wall, become vulnerable and allowed me to have a look into who you are, what you are capable of and how far you can push yourself. I hope you have walked out of the doors of CrossFit King of Prussia with some sort of betterment, maybe it's personal, physical, social or emotional, but no matter what pursuit you have excelled in, experienced or overcome I know the community and walls around CFKOP have played a role in your growth and development. Thank you all for your commitment to CFKOP, cheers to another 15 years of fitness, friends and functional movements executed at high intensity. - Aimee

9.30.22

AMRAP in 25 Minutes w/ a Partner:

70 Burpees

60 Synchro Dumbbell Front Rack Lunge 

50 Dumbbell Snatch 

40 Box Jumps 

30 Dumbbell Box Step-over 

20 Devils Press 

10 Bar Muscle Up

Box height 20/24" 

Single Dumbbell Weight 35/50#

 Quote:

"At some point you just have to let go of what you thought should happen and live in what is happening."

9.29.22

For time:

35 Wall-balls (14/20# to 9/10 ft)

21 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

15 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

12 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

9 Ring Dips

Cash out:

For time:

200 ft Handstand Walk

Quote: 

"Pain is inevitable. Suffering is optional."

9.28.22

AMRAP in 10 Minutes:

12/15 Calories Bike

15 GHD Sit-ups

9 Dumbbell Shoulder to Overhead (35/0#)

rest 5:00 

AMRAP in 10 Minutes:

12/15 Calories Ski

15 Toes to Bar

9 Dumbbell Shoulder to Overhead (35/50#)

Quote: 

"What a wonderful thought it is that some of the best days of our lives haven't happened yet." 

 -Anne Frank

9.27.22

 Front Squat 

5-5-5-5-5

AMRAP in 5:

10 Front Squat (65/95#)

10 Push-ups

Quote:

"How can I begin anything new with all of yesterday in me?"

-Leonard Cohen

9.26.22

For time: 

800/1,000-m row 

15 Wall-walks

600/750-m row 

10 Wall-walks

400/500-m row 

5 Wall-walks

Quote: 

The improvement of understanding is for two ends: first, our own increase of knowledge; secondly, to enable us to deliver that knowledge to others. John Locke

9.25.22

3 Rounds for time:

400 M run

200 Double Unders

200 M run

100 Air Squats

100 M run

50 Burpees

Community Notes:

9 AM Class at the Lyons Den today, 555 W. Beidler Rd, King of Prussia.

No lifting today.

Quote: 

 The journey is never ending. There's always gonna be growth, improvement, adversity; you just gotta take it all in and do what's right, continue to grow, continue to live in the moment. Antonio Brown

9.24.22

10 rounds for time: 

12 box jump overs (20/24 in) 

12 hand-release push-ups

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

“It seems to me the problems you worry yourself sick about never seem to materialize. It's the ones that catch you unexpectedly on a Wednesday afternoon that knock you sideways.” - Alfie

9.23.22

5 Rounds for time of:

400 Meter Run

12 Chest to Bar Pull-ups

15 Sumo-deadlift High Pulls (65/95#)

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

 “Don’t ever let somebody tell you you can’t do something, not even me. You dream, you gotta protect it. People can’t do something themselves, they wanna tell you you can’t do it. If you want something, go get it. Period.” – Chris Gardner, The Pursuit of Happyness