Cliff comes up with some innovative ways to do a Weighted Pull-up!

W.O.D. 12.4.09
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Score is number of Double unders and number of Sit ups.

Single Unders will be the substitute if Double Unders cannot be performed.

Strength:

Weighted Pull-up

1-1-1-1-1-1-1

Compete for Cystic Fibrosis:
Click here to read about the 23rd Annual Wawa Stair Climb

Quote:
"In order to be irreplaceable one must always be different."
-Coco Chanel

Results:
DU,SU,Total
Trisha (take 1): 178,119,297
Trisha (take 2): 205,142,347
Jason: 181,140,321
Jim C: 147,87,234
Sam B: 536,163,699 (Singles)
Jen S: 145, 149,294
Steph: 268,74,342 (Singles)
JZ: 616,156,772 (Singles)
Dorothy: 95,107,202
Mike F: 78,82,160
Jamie: 435,123,558 (Singles)
Rob: 97,120,217
Aimee: 286,101,387 (GHD)
Swine: 357,101,458 (GHD)
Sam: 251,190,448
Cliff: 129,164,293
Nikki: 237,133,370
Dave: 261,104,265 (Singles)
Megs: 74,166,240
Ditty: 65,107,172
Melanie: 575,117,692 (Singles)
Kristen S: 227,96,323 (Singles and Doubles)
Laura: 179,234,413
Liz: 171,141,312

Weighted Pull-ups (written on board)
Jason:60lbs
Aimee:50
Swine:70
Cliff:65
Nikki:50
Rob:70

Donkey, Jerry and Kristen...Push UP!

W.O.D. 12.3.09

20-18-16-14-12-10-8-6-4-2 reps of:

DB Snatch (45#/25#) (10R/10L=20 reps...9R/9L=18 reps...etc.)

Box Jumps (21"/25")

Push-Ups

Reminder:
Open Gym tonight from 5-7PM $10-Members or Non-Members are welcome.

Read:
The Dumbbell Snatch

and
Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete
and
From Hunk to Chunk and back again

Quote:

“Life is one big road with lots of signs. So when you riding through the ruts, don't complicate your mind. Flee from hate, mischief and jealousy. Don't bury your thoughts, put your vision to reality . Wake Up and Live!”

-Bob Marley

Rx Results:
Sam G. 23:19
Tim P. 23:28
Scale Results:
Steve 34:36
Kristen K. 28:12
Liz 29:07
Jerrry 27:27
Kristen S. 25:06

Donkey 23:17

Jim ??

Open Gym:

Barbara:
Cindy: 6:06,7:04,7:45,7:30,6:26 (Band Color?)
Megs: 4:18,5:09,5:12,4:54,5:28

CFT:
Joe D: 845
Steph: 520

Cindy with wall-balls:
Katie: ?
Kelly: ?

15-12-9-6-3 Deadlifts (225,155#)
5-4-3-2-1 Rope Ascents in between deads
Aimee: 13:57
Matt: 17:00

Today's WOD
Utah Pat: 45:00?

W.O.D. 12.2.09

10 Rounds for FORM, not time:
3 Snatch grip Deadlift
3 Mid-Hang Snatch Pull
3 Hang Power Snatch
3 Overhead Squat
(from our Friends at Old Bethpage CrossFit)

Coaches Notes:
This is not a timed workout, nor do you have to complete the whole round without putting the bar down. If you make it through the entire round, once the round is complete you can rest. The weight is up to you. We are concerned about technique on this workout. Please be deliberate about every move you make, do not try and rush through the WOD. The better your technique is at the Olympic lifts the better your performance will be in all your other WOD’s. So please pay attention to detail, if the weight is to heavy for proper technique then drop down!

Read:
A Bridge to Better Business

Quote:
The whole object of education is...to develop the mind. The mind should be a thing that works.
-Sherwood Anderson

Click here to see our new CrossFit Kids Flyer.

Mike and Gina-July 28th before CrossFit.

Mike and Gina-November 25th-current CrossFitters.

A message from Mike:
Gina and I wanted to share these two pictures with you. The first was taken July 28. It was two months since Gina had Mary Kate and right when she started Crossfit. I had been doing Crossfit, but my diet was horrible. The second picture was taken Saturday night November 25, I am actually wearing the same suit, shirt, and tie. I am down 35 pounds, thanks to following a proper eating plan you suggested and Crossfit. Gina weight is below where she was prior to having the baby and is down two dress sizes. The pictures are more than just about weight loss, but feeling better about ourselves as well. We are healthier and happier thanks to our "Crossfit Family". The support, encouragement, and enthusiasm in the box is something that cannot be mimicked at a "globo gym". These results could not have been achieved at a "globo gym" either, trust me we tried.

W.O.D. 12.1.09
"Eva"
(yes, she's a little evil...)
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*

or baby Eva
5 Rounds for time of:
400 M Run
KB Swing, 15 reps 1.5/1 pood (55/35lbs)
15 Pull-ups

*If you decide to do "Eva" we will be putting a time cap of 50 minutes on this WOD.

Reminders:
Tuesday 3:45PM CrossFit Kids 7-12 years
Tuesday 4:45PM CrossFit Kids 3-6 years
Click here for the CrossFit Kids Flyer
Tuesday 7:30PM CrossFit Lite
Thursday 5-7PM Open Gym $10
Saturday 12PM Lumberjack WOD

Video:
From Humble Beginnings, Part 2, by CrossFit Again Faster, CrossFit Journal preview video ... [wmv] [mov]

Quote:
"Be patient and tough; some day this pain will be useful to you"
- Ovid

Results:

Rx

Tim P 36:32

Aimee 48:23

Jason 54:03

Mike F 61:38

Full Eva

Megs 35# 48:10

Nikki 35# 43:28

Cindy 35# 59:18

Sam B 55# 41:48

Jeff 55# 49:02

Jen S 45# 54:08 (owie with 23 PU left)

Todd 55# 51:10

Baby Eva

Kevin 55# 28:50

Donkey 25# 28:38

Shawn 55# 21:56

Jim C 55# 25:32

Liz 35# 25:18

Curtin 35# 27:45

Plentus 55# 17:23

JZ 45# 22:32

Gina 35# 25:56

Miranda 35# 30:03

Mike B 70# 27:57

Melanie 25# 24:48

Kristin 25# 26:09

Nick 35# 31:00

Steve 25/35# 34:14 (800m run and 30 KBS)

WW 55# 31:39

This Saturday December 5th 2009 at 12:00PM CrossFit King of Prussia and CrossFit Tribe will unite to remember the Soldiers and Families of those affected by the shooting at Fort Hood. We will perform a Hero WOD fundraiser dedicated to our four Fallen Lumberjack CrossFit soldiers.

Follow this link for more information about Project Lumberjack Fundraiser.

If you would like to donate FOLLOW THIS LINK and share it with Family, Friends, and others, and let them know what the CrossFit community, specifically Crossfit King of Prussia and CrossFit Tribe are doing this Saturday!!!

“Lumberjack 20″
20 Deadlifts (275lbs)/Run 400m
20 KB swings (2pood)/Run 400m
20 Overhead Squats (115lbs)/Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″)/Run 400m
20 DB Squat Cleans (45lbs each)/Run 400m

“Lumberjack 20″ (Ladies scale)
20 Deadlifts (185lbs) /Run 400m
20 KB swings (1.5pood) /Run 400m
20 Overhead Squats (75lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (21")/Run 400m
20 DB Squat Cleans (25lbs each)/Run 400m

“Lumberjack 20″ (Scale) *
20 Deadlifts (135lbs) /Run 400m
20 KB swings (1pood) /Run 400m
20 Overhead Squats (45lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups/Run 400m
20 Box jumps (13")/Run 400m
20 DB Squat Cleans (15lbs each)/Run 400m

*We will scale more if necessary based on level and ability.

Following the Lumberjack WOD we will end the day with a friendly Mystery Competition between affiliates...This will be announced on Saturday!

Feel free to bring any food, drink, family or friends to enjoy the day with you!

When you look at PR's you can't always look at the last time, check out the video above and think about or remember where you were a year ago...

W.O.D. 11.30.09

Strength:
Front Squat
3-3-3-3

Conditioning:
3 Rounds for time of:
10 Front Squats (at or about 60% of your 3 RM) or (135#/95#)
7 Dead Hang Pull-ups
7 Knees to Elbows
10 Burpees

Video:
Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video ... [wmv] [mov]


A few reasons why Front Squats are good:

1. Get Better Quads – The front squat is an EXCELLENT movement to get bigger, stronger quads–probably the best exercise there is. Because you’re position is more upright, it emphasizes the quads more.
2. Get Stronger, Better Core – Because you’re holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you’re leaning forward a lot when you back squat, you’ll quickly get stronger and fix this problem if you switch to front squats for a while.
3. Makes Your Other Lifts Better — Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.
4. Bad Form Gets Self-Corrected – If you’re back squatting with bad form you can complete the exercise at the expense of causing injury to yourself. The good thing about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar… if you’re not holding the bar right you’ll drop it… if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good.
5. Natural Spine Position – You’re more upright with the front squat… your spine is in a more neutral “straight” position.

Quote:
Difficulties are opportunities to better things; they are stepping stones to greater experience. Perhaps someday you will be thankful for some temporary failure in a particular direction. When one door closes, another always opens.
-- Author Unknown

Results:

Kara 9:14 & 70

Donkey 9:32 & 65x2

Megan 9:19 & 35

Steph 11:04 w/90 & 150

Megs 7:12 w/63 & 105

Jerry 8:07 w/95 & 125

Aimee 6:07 w/95 & 170x1

JZ 8:24 w/100 & 165

Jaime 8:44 w/40 & 65

Ditty 10:15 w/70 & 115

Cliff 8:35 w/95 & 155

Nikki 8:04 w/90 & 150

Dorothy 9:58 w/57 & 95

Kristen 9:25 w/51 & 85

Han 11:01 w/45 & 150x1

Todd 7:13 w/115 & 190

Laura 9:26 w/65 & 100x1

Curtin 11:05 w/95 & 145

Miranda 10:47 w/95 & 150

Jeff 7:38 w/105 & 175

Cindy 9:37 w/45 & 95

Trish 9:15 w/65 & 105

Jen S 11:17 w/75 & 125x1

Nicole 8:38 w/65# & 100

Liz 9:14 w/45 & 90x2

Chris S 9:36 w/135 & 225x2

Joe A 16:30 w/185 & 275x2

Rob 6:53 w/135 & 195

Sam B 5:17 w/85 & 145

Kerry 9:46 w/75 & 115

Jim C 9:31 w/135 & 205

Shawn 6:55 w/135 & 225

Level 2 WOD:
AMRAP in 30 Minutes...(no rest)

AMRAP in 10 Minutes
25 Burpees
15 Back Squats (body weight)

AMRAP in 10 Minutes
15 Double Unders
10 Wall Balls 14/20#
5 Ring Dips

AMRAP in 10 Minutes
5 HSPU
10KB Swings 70/55#
15 Squats

Level 2 Results:
Sam 14
Aimee 12
Cate 10
Lisa 10

W.O.D. 11.29.09

CrossFit Total

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts is the score.

Click here to read the Journal article regarding CrossFit Total.

Click here to read the basic strength standards for men and women.

(compare to 7.20.09)
or
(compare to 9.21.09)

CrossFit Kids:
Click here to see Brianna on the CrossFit Kids page.

Quote:

The journey is the reward.

-Chinese Proverb

Results:
Ditty 415
Plentus 827
Jen S. 415
Kit 845
Steve 390
Lisa E. 520
Maura 307
Lisa 315
Kim 290
Chris S.870
Nikki 460
Melanie 360
Todd 745

CrossFit Harlem comes for a visit...Thanks to Carlos, Esco, Daphney, Shanon, and Syncere for making the trip!

W.O.D. 11.28.09
The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row

*This will be completed in teams of 2. If the number of participants in each class is not even we will determine how many athletes are on each team. One athlete works at a time.

It's almost a direct comparison to 5.1.09, but I added a little extra treat!

(compare to 5.1.09)

Quote:

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit."

-Albert Schweitzer

Results:

Laura+Gina 34:01

Steph+Nikki 30:59

Cliff+Megs 32:00

Mike F.+Tim P. 31:45

Syn+Aimee 26:20

Carlos+Jill 27:37

Shawn+Daphney 28:34

Kit+Esco 23:36

Shanon+Fergs 28:32

W.O.D. 11.27.09
CrossFit King of Prussia is CLOSED today.

Try this "At Home WOD"; get your family and friends to do it too!
Post time to comments.

As Many Rounds As Possible in 20 Minutes:
5 Burpees
10 Squats
20 Walking Lunges
30 Sit ups

Read:

Five things you might not know about Black Friday.

Quote:
"We can always find something to be thankful for, and there may be reasons why we ought to be thankful for even those dispensations which appear dark and frowning."
-Albert Barnes

Where it all began...

Does anyone remember this box?!?

What was your favorite memory from Atlas?

This is where it all began, a year ago. For those of you relatively new to CFKoP, this was our first official space. The day after Thanksgiving was our first WOD at the "little box"! Located in the basement of Atlas Chiropractor, many of us fondly refer to it as just "Atlas". As you can see there was just about enough room for one person to be "safely" lifting, 6 pull-up bars, 3 med balls, 5 Kettlebells and "only"13 mats; the plyo-boxes and bumper plates hadn't even arrived...WOW!! Fast forward a year and my how we have grown up... our 8,000 sq foot box hosts 170 mats, 32 pull-up bars, 30 med balls, 23 Kettlebells and more equipment than would even fit in "Atlas"!!

So...THANK YOU ALL!

Without everyone of you our community would not be as strong as it is and our CrossFit box wouldn't be this big! Your support over the last year has been unprecedented.

Happy Thanksgiving!
W.O.D. 11.26.09
REST DAY!

Quote:
"Gratitude makes sense of our past, brings peace for today,
and creates a vision for tomorrow."
-Melody Beattie