Team Clean and Jerk. John and Mike.

Team Deadlift. Aimee and Laura.

Weighted Push-ups! How much does Handler weigh?

Bevin.

Annette.

W.O.D. 6.14.10

Hang power clean
1-1-1-1-1-1-1 reps
and
Weighted Push-ups
1-1-1-1-1 reps

(compare to 8.23.09)

Community Notes:
On Sunday, June 27th at 11:30AM we will be offering two special Team WODs in order to help our team going to the CrossFit Games and some other local affiliates train for LA. We are opening this up to any CrossFit KoP members who want to WOD. Scaling is welcome. Teams of 2 guys and 2 girls are needed. We can work to place you on a team as well. This is also a great way to get some extra training in prior to the King and Queen of Prussia competition. Who's in?

Video:
Highlights from the 2010 CrossFit Games sectional competitions - video [wmv] [mov]
*make sure to watch to the end of the vid for a quick appearance by Mike B and Kit!

Quote:
"Do not dwell in the past, do not dwell in the future, concentrate the mind on the present moment."
-Buddha

Results:
Name/HPC/Weighted PU
Olan 165/100
Dorothy 125/25
Donkey 100/35
Chris T. 88/35
Jason 205/-
Mike F. 185/155
Brian R. 155/100
Jeff 145/120
Cindy 90/60
P.Lentus 180/135
Kevin 215/110
Charlie 215/-
Brian U. 145/100
Rob Ph 167.5/65
Kerry 145/70
Aimee 150/80
Tim G. 165/70
Annette 65/10
Chris B. 155/125
Melanie 85/30
Ditty 100/20
JZ 135/95
Gina 73/20
Liz 100/25
Teamari 75/-
Jay S. 170/80
Joe A. 245/145
Brendan 200/75
Holly 65/15
Fish 98/80
Rob 205/125
Vincent 155/155
Laura 107/40
John 285/Handler+25
Mike V. 225/190
Maura 90/40
Terry form
Roger 150
Bevin 85/15
Kathleen 88/50

Congratulations to Patti and Miranda who completed the MS "Mud Run" in style!

W.O.D. 6.13.10

Intermediate:
Row 2K

Advanced:
Row 5K

Assistance Work:
Sled Pull

Video:
"Pure Pulling Power", CrossFit Journal preview video [wmv] [mov]

Community Notes:
Who will be crowned the King and Queen of Prussia?
Are you in? July 10th @ 10:00AM, sign up today at the box!

Quote:
"Success is the ability to go from failure to failure without losing your enthusiasm."
-Winston Churchill

Results:

5k

Roger: 20:55

Cindy: 26:25

Jeff: 25:07

Annette: 28:06

2k

Tim H: 9:30

Terry: 14:20

JZ: 8:23.1

Sam D: 7:15.6

Kerry: 8:12.3

Jay S: 8:15.6

OUR FIRST ANNUAL COMPETITION
CrossFit King of Prussia presents...
The King and Queen of Prussia!
Who will be crowned!?!

On July 10th, at 10:00AM in the spirit of the CrossFit Games, your CrossFit KoP Coaches will host a tournament for all non-coaching members of the gym. Athletes will compete in three WODs and when all the dust has settled, the top man and woman will be crowned the King and Queen of Prussia. In addition to bragging rights for the year, the winners will have their names engraved on a trophy that will proudly be displayed in the main lobby and their picture featured on the wall. It is our goal to make this inaugural tournament a long lasting tradition at KoP that you anticipate each and every year. We encourage you to participate and take this opportunity to have your friends and family come and watch you compete.

The WODs will be carefully designed so that athletes of all levels can participate in the competition. Each workout will consist of fundamental movements that every member of the gym will be able to perform. Scaling is acceptable so please do not be intimidated; however if you choose to scale the WODs, you will be ineligible for winning the competition.

Don't delay, sign up today at the box today or post to comments!! You must sign up by 7/1. Workouts will be announced 6/28. Following the competition we will have a "stink and drink"; food and beverage is welcome. A sign up for judges will be available at the box as well.

Flyer:
Who will be crowned the King and Queen of Prussia?

Quote:
Royalty consists not in vain pomp, but in great virtues
-Agesilaus (Spartan King 444BC-360BC)

LOST KEYS

If anyone took home an extra set of keys from the box today, please email Brian at urrutia.brian@gmail.com or call 678.936.6999 or post to comments or contact Aimee.

Laura

Jen

John

CrossFit Games Team Training

W.O.D. 6.12.10

Push Jerk
5-3-1

AMRAP in 12 Minutes:
12 Box Jumps (21"/25")
12 Wall Balls (14#/20#) all to a 10 ft target

Video:
The Men's competition at the Southeast Regional, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Quote:
"If you cannot win, make the one ahead of you break the record."
-Anonymous

Results:
weight/rounds
Rob Ph 155x3/6
Cate 135/6
Dorothy 100/4
Vincent 110/5
Mike F. 155x3/6
Kristen 75x3/4
Beth 65/4
Mike B --/7
Lori 110/5
Jaime 78/6
Mel 115/5
Brian U. 155x3/6
Joe A 225/6
Kerry --/7
Steph E. 105/5
Aimee 140/6
Sam D. 205/6
Seth 155/9
Jen N. 35/5
Donkey 105/4
Gary 165/6

Running Workshop at CrossFit KoP

When: Thursday, June 17th from 5:30 to 6:30 PM

Who: Tim P. our running/POSE expert will be hosting the workshop

What: How to run better; the workshop will include instruction on running/POSE, practice and a WOD at the conclusion of the session.

Cost: $10

All members and non-members are welcome.

W.O.D. 6.11.10

3 Rounds for time of

10 Overhead squats (95#/135#)

10 Burpees

Skill:
Gymnastics->Kipping pull-up, Butterfly pull-up, Muscle up, L-sit, Handstand Push-up or Rope climb practice!

Videos:
Click here to watch Chris Spealler teaches the butterfly kip!

"Mikko Salo Prepares for the Games", CrossFit Journal preview video [wmv] [mov]

Quote:
"When one door closes another one opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us."

-Alexander Graham Bell

Results:
Rx:
Jason 5:29 SbB
Aimee 5:00 SbB
Jay E. 6:39 SbB
Tim P. 7:29
Joe A. 13:33 SbB

Scale:
Kathleen 7:18 53# SbB
Bryan S. 6:36 75# SbB
Terri-Ann 8:29 55# SbB
Steph E. 7:49 45# SbB
Jeff 7:21 95# SbB
Barb 5:32 45#
Charlie 6:57 95# SbB
Sam D. 7:38 105# SbB
Seth 6:47 95# SbB
Dave 7:28 75# SbB
Mom 8:42 15# SbB
Kevin 6:53 95# SbB
Chris B. 6:51 45# SbB
Cindy 7:34 45# SbB
Brian U. 6:20 65# SbB
Dorothy 4:21 55# SbB
JZ 8:34 95# SbB
Beth 6:10 25# SbB
Mike F. 9:26 115# SbB
Kristen 8:33 55# SbB
Laura 8:24 85# SbB
Jerry 5:56 95# SbB
Brian R. 7:01 95# SbB
Donkey 6:54 45# SbB
Liz 6:38 45# SbB
Shawn 6:52 115# SbB
Bevin 7:20 35# SbB
Kim G. 9:26 45# SbB
Roger 4:53 15# SbB
Kerry 6:44 85# SbB
Maureen 8:55 25# SbB
Rob 5:42 95# SbB
Jen S. 9:24 85# SbB
Todd 4:18 45# SbB

Spring Cleaning...

We will begin our spring/summer cleaning at the gym. Not only will the box be getting a good scrub down today, but a few other things will be getting cleaned up and refreshed.

If you have not been to the box in 3 Months we will be removing your scores from the record board in order to make room for our new members. If you were on hiatus and plan on returning... we have no problem leaving your scores up, just please let us know!!

Please check the "Lost and Found" box for any lost belongings, the box is full! We will be donating everything that is not claimed by 6/18 to Goodwill.


Record Boards:

Check out our new 100 Double Under Club, if you can complete 100 consecutive double unders we will add your name to the prestigious list. Make sure to grab a counter before you embark on your attempt.

There will also be a Record Breaker Board, all gym records for benchmarks WODs and some Heavy Lifts will be listed. Only the top 3 males/females in the gym will be highlighted on this board...

Thank you for your continued cooperation and support of CrossFit KoP!
As always, any new ideas are welcome, post to comments or let Aimee and Jason know!

Cindy before CrossFit

Cindy after CrossFit

Happy Birthday Cindy!!!

Congrats on turning the BIG 5-0!

CrossFit brings a new life, spirit, strength and confidence to those who discover it. When I think of these things, there is no better match than Cindy! I have spent the last year and a half training Cindy and watching her transform into the best she has ever been! Congratulations! Keep CrossFitting and enjoying life Cindy!


W.O.D. 6.10.10

Tabata Olympic Lifts
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same # for all exercises)
Power Clean
Front Squat
Push Jerk

(compare to 6.7.09 or 2.22.09)

Read:
The Real Suck by Lisbeth Darsh

Video:
"CrossFit: Not Your Average Gym" - CNN Video.

Quote:
"Bullfighting is the only art in which the artist is in danger of death and in which the degree of brilliance in the performance is left to the fighter's honor."
-Earnest Hemingway

Results:
Seth 9,3,1,5
Dorothy 8,4,3,3
Ellie 9,5,6,3
Jaime 10,4,2,4
Steph R. 9,5,3,4
Olan 11,5,2,5
Jeff 10,4,2,3
Deb 12,5,5,5

W.O.D. 6.9.10

50 Kettlebell Swings (35#/55#)
21 Turkish Get-ups (35#/55#)
50 Kettlebell Swings
15 Turkish Get ups
50 Kettlebell Swings
9 Turkish Get ups
50 Kettlebell Swings

Read:

Improving your health with Joy! by Steph Vincent

Community Notes:
8 Weeks to a healthier YOU at CrossFit KoP begins on June 16th with Cindy Handler, click here to sign up today! Or tell your friends!

Video:
The 2010 CrossFit Games, "Are You Ready?" - video [wmv] [mov]

Quote:
"There is a time to run and there is a time to rest. It is the true test of the athlete to get them both right"
-Noel Carroll

Results:
Advanced:
(21/15/9 each side)
Ellie 42:47 (26/18)
Grans 39:51 Rx
Jaime 44:18 (26/10)
Donkey 43:12 (35/18)
Charlie 46:41 (35)
Deb 37:07 (35/26)


Regular:
(21/15/9 total TGs)
Brendan 27:53 (55/18)
Jen S. 29:09 (35/26)
Sam D. 37:23 Rx
Joe D. 34:20 (35)
Kara 16:30 modified (10/18)
Mom 30:10 (10/5)
Chris B. 28:20 (35/26)
Christine 23:02 (18/10)
Rob Ph. 28:21 (35)
Kevin 29:06 Rx
JZ 29:12 (45/35)
Olan 34:51 (55/35)
Brian R. 30:21 (45/35)
Steph E. 25:49 (25/20)
Liz 31:43 (35/18)
Kim G. 24:39 (18/10)
Annette 24:41 (18/5)
Kelly 23:20 modified (25)
Laura 26:48 Rx
Kerry 23:37 (35/10)
Miranda 34:09 Rx
Joe 41:?? Rx
Ditty 41:?? (35/18)
Gary 43:?? (55/25)
Angela 28:01 (18/10)
Mike B. 34:48 Rx
Sam B. 33:24 Rx
Kathleen 27:32 (26/18/8)
Maureen 28:25 (26/18/8)
Fish 29:30 (25/5)
Teamari 27:49 (18/10)
Holly 25:40 (18/10)

Todd.

Miranda and Jen.

Ditty.

JZ.

Brian Quinlan CrossFit Explode

W.O.D. 6.8.10

Strength:
Sumo Deadlift
5-5-3-2-2-1

Skill:
Reverse Hyper
3 x 20 reps

Quote:
"If you are ever going to achieve as much as you can in a sport, you are going to have to be willing to make a leap of faith to learn how much your body can handle."
-Meredith Rainey Valmon

Results:
Chris T. 145
Terri 235
Sam D. 305
Dave F. 315
Aim 225x3
Kerry 235
Jeff 245x2
JZ 295x2
Miranda 235
Melanie 200
Jay S. 305
Ditty 210
Tim G. 305
Jen S. 220
Seth 255
Todd 385
Ellie 225
Donkey 185 (form)
Liz 135 (form)
Holly 160
Mike B. 335x2
Maureen 165
Jay E. 435x2
Pukie 465
P. 440