1.19.23

AMRAP 20 with a partner: 

50 Calorie air bike 

75 KB Swings (53/70 lb) 

20 Sandbag Ground to Over the Shoulder (100/150#)

10 Wall Walks 

 Split work as needed; 1 partner works at a time.

Quote: 

“Without deviation from the norm, progress is not possible.” 

-Frank Zappa

1.18.23

For time:

20 Bar Facing Burpees

10 Cleans (105/155#)

16 Bar Facing Burpees

8 Cleans (125/185#)

12 Bar Facing Burpees

6 Cleans (135/205#)

8 Bar Facing Burpees

4 Cleans (155/225#)

Quote: 

“Strive for progress, not perfection.” 

-Anonymous

1.17.23

 TEST DAY - RECORD RESULTS

Shoulder Press 

5 RM

Cash out

AMRAP in 12 Minutes:

8 Toes to bar 

12 Pistols

14/16 Calorie Row

Quote: 

“Small progress is still progress.” 

-Anonymous

Congratulations Jeff

 

Congratulations Jeff!!! 

Jeff took home a first place finish at Wodapalooza this weekend! 

...in the Scaled Men’s Division of Wodapalooza 2023.

We are so proud of your dedication and hard work!

Take a look at this message he's sending to our community! 

To my CrossFit KOP family and friends,

I wanted to take a few hours to truly let this past weekends experience sink in and even now words escape me. I came to you on a Monday at the end of February 2018 when my first gym closed feeling a bit lost and a little nervous. It was like taking your first CrossFit class all over again… a unfamiliar place and with unfamiliar faces. 

I knew very shortly that KOP was different when Mike Roth asked me if I wanted to partner in warmup that first class. Mike and I are still friends to this day and not a week goes by where we don’t chat. Fast forward 5 years and I’m still grateful for that day, the impression you all made on me, and to still be a part of this family. The gym has been through so much over the 15 years it’s existed and it… WE are still here. It proves that we are resilient, strong, and adaptable as one and I’m proud to be part of that. 

Aimee has truly made something rare and precious. She’s taken “misfits” and games athletes alike and made each of is feel like we are all someone special and for that I am forever grateful to her and you all.

CrossFit has been a part of my life for nearly 10 years… 10 YEARS… And in that decade I’ve competed in countless competitions always landing just short of standing at the top of a podium. It wasn’t until King and Queen of 2022 that I would win my very first CrossFit competition and less then half a year later I would get the second win of my life, the Scaled Men’s Division of Wodapalooza 2023.

This was my third year competing here in Miami, all three times carrying the name of CrossFit King of Prussia along side of my own. Each year I tried my hardest to make you all proud. I wanted to represent the gym and you all more than just myself. I hope I was able to do that.

This year was so different. I still really can’t describe the feeling and I’m not entirely sure I will ever be able to. I just want you all to know that you were with me each day out there on that floor, every time I felt nervous, every time my body screamed stop… you all kept me going. 

For all the hours we’ve spent together, challenging each other, pushing each other, celebrating with each other… this weekends victory is not mine alone, it’s all of ours. 

Thank you all for the support this weekend and through the years it took to get here. I couldn’t have done this without you. 

-Jeff

1.16.23

TEST DAY - FLIGHT SIMULATOR

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:

Unbroken Double Unders 

(cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

Cash out: 

AMRAP in 7 Minutes:

6 Dumbbell Front Rack Lunge (35/50#) 

12 Alternating Single Arm Dumbbell Clean and Jerks (35/50#) 

(All corners of the Dumbbell much touch the ground in the C&J)

Quote: 

“I really think a champion is defined not by their wins, but how they can recover when they fall.” - Serena Williams

1.15.23

CARDIO SUNDAY 

On the Minute x 30:

1 Minute Row

1 Minute Burpees

Score - Lowest round of calories rowed and lowest round of burpees. 

Quote: 

 "Should you find a wise critic to point out your faults, follow him as you would a guide to hidden treasure." - Buddah

1.14.23

30*20*10* Reps/Calories of:

Ski Erg Calories

Dumbbell Bench (two - 35/50#)

Dumbbell Step-up (one - 35/50#) (20/24")

*after each set complete 2 rope climbs (15ft)

Quote: 

“Never say never, because limits, like fears, are often just an illusion.” ― Michael Jordan

1.13.23

Deadlift 

10-10-10-10-10

Cash out:

Max Wall-balls in 4:00 Minutes (14/20 to 9/10 ft)

Quote: 

Every situation in life is temporary. So, when life is good, make sure you enjoy and receive it fully. And when life is not so good, remember that it will not last forever and better days are on the way. 

- Jennie Young

1.12.23

Partner WOD

4 Rounds for time of: 

30 Calorie Air Bike 

30 Power Snatch (65/95#) 

Handstand Walk (100 feet) 

 Coaches Notes: 

Athletes will work in teams of two to complete the above work, the entire workout, bike snatches and handstand walk can be broken up as the team seems fit.

Quote: 

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” ― Michael Jordan

CrossFit King of Prussia Wellness and Nutrition Challenge

We all know Nutrition is at the base of the "Theoretical Hierarchy of the Development of an Athlete" and important to all of the developmental skills on top of it but we also need to pay attention to other tenants in and outside of the gym. 

This year, the 2023 CFKOP Nutrition Challenge will incorporate Wellness; we have multitude of items you can receive points for on a weekly basis (Nutrition, Mobility, Exercise, Personal Growth). 

At the end of the four week challenge the person who has the most points will receive a Free Month at CrossFit King of Prussia. We will have a shared spreadsheet that you can update weekly, drop your email in the comments or sign up at the box and we will add you to the spreadsheet. The spreadsheet will be released on Monday afternoon (1/16/23).

This Challenge will start on Monday January 16th and run through February 16th the day before the first open workout!

Each line item will be assessed one point (except signing up for the OPEN, that's 5 points).  You can accumulate as many points as possible daily, in as many categories as you see fit. Make sure to post in the community page (and social media) some photos and what you have been doing to stay accountable and inspire others. 

Nutrition

Add Protein (1 g Protein per lb body weight)

Add Veggies 800 g a day

Weigh and Measure 

Try a new approach, Zone, Paleo, Keto, Intermittent Fasting, Carnivore

Cut back or cut out Sugar

Cut back or cut out  Alcohol 

Drink 1/2 Body weight in water (oz)

Mobility 

Massage

Chiropractor

Yoga

Stretch/ Foam Roll

Crossover Symmetry

Exercise

Attend CF Class

Get outside

Lift something HEAVY

Sign up for the OPEN (5 points)

Personal 

Read a book

Relax

Walk in Nature

Help (reach out) to a friend w/out being asked

Do a meditation or breathing practice

Show gratitude (write down 3 things you are grateful for)

Bring a friend to the gym

Get 8 hours + of sleep

Ask a friend for help

Good Luck Jeff

 

Shout out to our very own Jeff Paul who flies ✈️ out to Miami tomorrow morning to compete Wodapalooza!! Show him some love and good luck in the comments! 

 You can check out the live stream for free here: https://youtube.com/@LoudAndLiveSports 

Stay tuned for heat times and schedule!