Coach Jason.

W.O.D. 8.09.09

Dual Modality ~ WM
For time:
15 Power Cleans [95/135]
50 D/U
12 Power Cleans
40 D/U
9 Power Cleans
30 D/U
6 Power Cleans
20 D/U
3 Power Cleans
10 D/U

Video:

Fixing the Basic Bounce, Part 1, Buddy Lee...[wmv][mov]

Fixing the Basic Bounce, Part 2, Buddy Lee...[wmv][mov]

Reminder:

There will be no CrossFit Kids class today.

Quote:

"Practice as if you are the worst, perform as if you are the best."

-Unknown

Results:

Jason 8:56 Rx

Chris P 15:40 Rx

Chris S. 21:35 Rx

Devin 12:23 Rx

Jim C. 16:32 Rx
Lisa 9:51 Rx

Jason W. 12:54 (155)

Kristin 14:50 (60)

Meg 12:45 (65)

Todd 16:16 (115)

Jeff 18:58 (115)

Trisha 12:25 (45)

Liz 14:52 (55)

Nikki 10:39 (85)

Nicole 24:55 (80)

Laura 16:53 (70)

W.O.D. 8.8.09

from the CFHQ Mainpage:

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

Video:

C2 Damper Settings, Angela Hart...[wmv][mov]

Quote:

"If one is estranged from oneself, then one is estranged from others too. If one is out of touch with oneself, then one cannot touch others."

-Anne Morrow Lindbergh

Results:

Trisha: 23:18

Lisa 21:09

Scott 17:51

Jim C 24:24

Jill 23:15

Chris P 16:03

Kristin 25:42

Liz 24:22

Chris S 23:23

Devin Deads.

W.O.D. 8.7.09
3 mins of Deadlifts (135#/95#)
3 mins of WallBalls (20#/14#) 10ft/8ft target
3 mins of Burpees

2 mins of Deadlifts (135#/95#)
2 mins of WallBalls (20#/14#) 10ft/8ft target
2 mins of Burpees

1 minute of Deadlifts (135#/95#)
1 minute of WallBalls (20#/14#) 10ft/8ft target
1 minute of Burpees

Total is the number of reps for all exercises

Community Note:

Paul and Tim are off to the Level 1 CrossFit Certification in Brooklyn this weekend!

Wish them well!

Quote:

"Nine tenths of education is encouragement."

-Anatole France

Results:
Meg 282
Paul 200
Han 240 (115#)
Granny 304
Todd 142
Ed 202

Jen S. 235

Lisa 292

CP 244

Mike F. 244

Devin 266 (115#/18#)

Ray 178

Tim, Ed and Patti...the many faces of "Fran"!

W.O.D. 8.6.09

"Fran"

21-15-9

Barbell Thrusters (65#/95#)

Pull-ups

(compare to 5.26.09)

Read:

Coach Jeff Martin (CrossFit Kids/CrossFit Brand X) has some words on intensity that are certain to up your game and lower your times . . .
Continue reading "WEDNESDAY 090805"

Video:

Highlights from Keegan's first Fran as rx'd (wmv) (mov)

Quote:

"In our nature, however, there is a provision, alike marvelous and merciful, that the sufferer should never know the intensity of what he endures by its present torture, but chiefly by the pang that rankles after it."

-Nathaniel Hawthorne

Results:

Aimee 4:15 Rx

Sam 5:14 Rx

Tim P. 6:27 Rx

Shawn 7:17 Rx

Granny 9:34 Rx

Steph 14:20 almost Rx

Ray 16:36 Rx

Nicole 20:43 almost Rx

Meg 60# (blue) 10:42

Joe D. (blue) 10:37

John K 85# 13:24

Patti 45# (green) 11:55

Ed 85# (blue) 12:25

From the Philadelphia Inquirer-Personal Health: News and Notes.

Brisk exercise is better to ward off cancer.
When it comes to preventing cancer, going for a brisk jog may do more good than taking a leisurely stroll.
The benefits of regular physical activity - including better cardiovascular health, decreased risk for many types of cancer, and lower overall mortality - have long been recognized. But, according to a new study published in the British Journal of Sports Medicine, it's not just the amount, but also the intensity of exercise that matters.
The study - which followed 2,500 middle-aged Finnish men with no prior history of cancer for an average of 17 years - found that those who participated in more intense activities, such as running, skiing, or playing a competitive sport, had a lower incidence of death from cancer than those who chose mellower alternatives, such as fishing, yard work, or walking.

-Karen Knee

Early morning Bears....

W.O.D. 8.5.09

3 Rounds for time of:
50 foot bear crawl

Run 400M

15 Double Unders

15 Push-ups

15 Pull-ups

A must read book:

Read:
from the Navy Times...CrossFit: Just what the doc ordered.

Quote:

"Dedication is not what others expect of you, it is what you can give to others."

-Unknown

Results:

Paul 12:27

Jim 17:52

Tim 10:37

Laura 15:08

Steph 21:22

Sam 12:03

Mike F. 21:34

Ed 26:14

Meg 16:54 (blue)

Dave 20:08 (black)

Shawn 18:33

Kevin 17:06

Jon 13:36

Joe 21:24 (70# bear crawl)

Nikki 14:26

Kristin 20:37 (green)

Lisa 13:42

Charlie 20:56

Ray 25:57

Gina 23:19 (black)

Jeff 18:18

Devin 16:47

Miranda 23:42

Mike B 16:27

Click here to check out MJ featured on the CrossFit Kids page today!!!!

MJ says she does CrossFit because it "gets you healthy and strong".

Reminder we offer a kids class tonight at 4:45PM all kids are welcome.

If you are a CrossFitting parent why wouldn't you get kids involved...CrossFit is FUN, it looks like a BIG playground to kids, what could be better than playing with their friends? CrossFit helps kids conquer and prevent prevalent health issues such as Type II diabetes and obesity.

Granny Gymnast on the bars...

W.O.D. 8.4.09

21-15-9

Handstand Push-ups

Pistols (yes, that's 21L/21R...etc.)

Squat Cleans (135#/95#)

Video:
Graham Holmberg, 30 Muscle-ups for time - video [wmv] [mov]

Quote:

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

-Greg Glassman

Results:

Charlie 22:51 (135#)

Jeff 19:06 (115#)

Miranda 26:22 (95#)

Curtin 27:21 (75#)

Lisa 22:41 (95#)

Jon 19:20 (105#)

CP 17:07 (75#)

Meg 19:06 (65#)

Ed 27:56 (95#)

Steph 19:30 (75#)

Liz 27:47 (55#)

Nicole DNF

Chris S 25:41 (135-115#)

Nick 22:40 (65#)

Jen S 26:41 (75#)

Level 2:

800m then

21-15-9

Squat Clean to

Thruster to

Back Squat to

Push Jerk (95/135#)

Pull-ups

Push-ups

Kettlebell Swings (55/70#) then

800m

Results:

Han 63:23 (Rx)

Granny 53:37 (75# 45#)

Swine 56:53 (115# 70#)

Aim 46:26 (80# 45#)

Sam 45:21 (Rx)

Jason DNF in 60:00 (Rx)

Upcoming events and schedule reminders...

• Tonight August 3rd from 7:30-9:00PM CFKoP is hosting a FREE Sugar Blues Lecture with Barbara Paolone. All are welcome.
• Tuesday August 4th there will be a Level 2 Class at 7:30PM
• Sunday August 9th there will be NO Kids class at 11:00AM.
• Thursday August 13th from 6-7:30PM will be our next YOGA class with Jen Fugo, cost is $10 for CFKoP members, $15 for NON-Members. I encourage this for everyone!

The weekend.

A few great things happened this weekend. Thank you to all that were part of and made this an amazing weekend!

One, we signed a new lease for a bigger and better space. CrossFit King of Prussia will be moving into 8,000 square feet. That's a little over 5 times the size of our current box!!! We will keep you posted on a move date and details.

Two, Mike from CF Gotham gave us an awesome seminar on Olympic Lifting (thanks Mike!!!), let's put some of that to use in our WOD for 8.3.09!

Three, we had a Personal Defense Readiness Seminar with Jason Dury who is a Level 2 PDR & S.P.E.A.R. systems coach and Steve Wakefoose of Providence Combatives who is a PDR & S.P.E.A.R. systems coach. Both men hold multiple certifications under world-renowned self-defense expert Tony Blauer. A HUGE thank you, because I know all who attended walked away with a great knowledge of self defense and far more confidence.

W.O.D. 8.3.09

Front Squat

3-3-3-3-3

*warm up with about 75% of your Front Squat for 2 sets of 5 before going for your 3 Rep Max.

Quote:

“Everyone has a 'risk muscle.' You keep it in shape by trying new things. If you don't, it atrophies. Make a point of using it at least once a day.”

-Roger Von Oech

Results:

Aimee: 150

Jason: 240

Swine: 180

Jon: 175x1

Miranda: 145x1

Mike F: 260

Charlie: 245

Jim C: 195

Jeff: 180x1

Mike B: 270

Tracey: 95

Liz: 85x1

Shawn: 225

Steph: 150x1

Kristin: 105

Lisa: 145

Laura: 90

Kuku: 70

Chuchu: 205

Han: 135

Tim P: 200

Sam: 235

Devil: 195

Nick: 145?

Maggie: 70

Nicole: 125x1

Chris S: 225x2

TJ:?

Joe: 275x2

Jen S: 115

Look at all those rowers!!!!

Chris P. blowing in the wind...

W.O.D. 8.2.09
Jackie

for time:
1000m row
50 Thrusters (45#)
30 Pull-ups
(compare to 3.21.09)

Scale=500M row/25 Thrusters/15 Pull-ups

Quote:

Energy and persistence conquer all things

- Benjamin Franklin

Rx Results:
Chris 7:27
Paul 7:58
Aimee 7:59
Jason 9:04
Scott 9:08
Mike B. 10:49
Lisa 11:35

Results:
Trisha 16:26 30# Green
Steve 21:55 15# Ring Rows
Jen S. 13:54 Blue
Peter 7:58 (scale)
Emma 7:10 (scale)
Meighan 14:21 blue
Dave 14:50 Black
Tracy 11:00 (scale)
Steph 16:00 Green
Kristin 17:08 Green