W.O.D. 6.1.11

Congratulations to the recently married Lindsey and "Peterson"

What do CrossFitters do at Weddings? Well of course... SQUAT!

50-40-30-20-10

Double Unders

Kettlebell Swings (35#/55#)

Sit-ups

Read:

Flawed Logic by C. Plentus

Quote:

“Logic is the beginning of wisdom, not the end”

-Leonard Nimoy

Results:
Nina 17:48 (SU/35/AM)
Kim G 20:37 (SU/26.5/AM)
Kristin T 20:38 (Rx AM)
Kara 21:01 (SU/26.5)
Meghann 23:33 (SU/26.5)
Howard 27:03 (SU/DUA/AM)
Jay E 27:28 (Rx AM)
Pat 27:57 (SU/AM)
megs 18:50 rx 3:40
karen 13:13 (no kbs) 3:12
melissa 21:28 (18, .5 situps) 4:05
tom h 24:19 (35, su) 4:38
kevin b. 21:23 (55/45, du attempts) 2:01
cc 20:46 (18) welcome back!!
rhonda 17:50 (18/25) 3:14
Graema 17:20 19.6/SU
Aislinn 18:00 19.6/SU
Andrea 18:49 26.5/18
Ashley 17:55 26.5
Plentus 27:37 70+VEST GHD
Olan 27:30 Rx
WW 24:03
Josh C 17:29
Josh S 18:56 35
Rob Ph 20:59 55/SU
Breanna 20:21 25KB
Jackie 25:07 26.5/SU
Steph V 25:02 Rx
Shawn T 23:10 Rx
Gabe 22:17 45DU Abmt
John G 24:34 53/SU
D 26:24 Rx
Katie F 22:35 26.5/SU
Laura 17:06 Rx
JEN! 17:48 Rx
Andrea 9:48 start@30 18/SU
Todd 23:23 Rx
Jeff 20:31 Rx
Sandy 23:32 26.5/SU
Tim 17:06 Rx

W.O.D. 5.31.11

DENISE- Congratulations on your Engagement!

Snatch
3-3-2-2-1-1-1

Community Events:
This weekend, Team CrossFit KoP will travel to Fairfax, Virginia to compete in the Mid-Atlantic Regionals. The team enters the competition ranked 11th and must climb to 3rd or higher to get an invite to the 2011 Games. It may seem like a lot but in the Southeast Division, teams came in ranked 10th and 18th, yet made the cut! Anything is possible...so wish them luck!

Quote:
"When faced with a challenge, look for a way, not a way out"
---David Weatherford

Results:
Kristin T 80
Kim G 73
Pat P 120
Mike S 78
Jay E 185
Jason - 155
Kevin - 165 PR
Brynsie - 95
BrianR - 125
Killa - 105
Kathleen - 55
Dorothy - 95.5
Travis - 100
Vin - 135
JP - 95
Liz - 63
JZ - 105
Melinda - 90
Mel - 75
Sandy - 55
Jess S - 53
Josh C - 135
Denise - 63
Howard - 105
Ciera 55
Tom H 115
Daniela 45
Chris t 75
Kara 75

W.O.D. 5.30.11

Now that's Primal!

CrossFit King of Prussia will be CLOSED today in observance of Memorial Day.

Are you ready to take on our Primal Challenge??

The Rules:
1. Go outside
2. Conduct a primal activity
3. Report back, post to comments and include a photo and/or description of your activity
4. CFKoP Coaches will judge the winner
5. Winner receives a FREE T-shirt from the CFKoP store

Whats Primal... you decide!

Quote:
"How important it is for us to recognize and celebrate our heroes and she-roes!"
~Maya Angelou

W.O.D. 5.29.11

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J

D.T.
For time complete five rounds of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Community Notes:
Reminder there will only be a 10AM class today and NO kids class. We are CLOSED Monday in observance of Memorial Day.

Quote:
And I'm proud to be an American,
where at least I know I'm free.
And I won't forget the men who died,
who gave that right to me.
~Lee Greenwood

Results:
Steph V 10:04 Rx
Danielle Sig 15:04 53#
Ken 13:06 65#
Charles 14:34 95#
Laura 20:19 100#
Donkey 20:04 Rx
Jerry 19:42 Rx
Melinduh 12:30 Rx
Sandy 14:22 53#
Cline 14:52 95#
Kit 11:51 Rx
Sheng-Ching 22:4393#
P 16:42 Rx

W.O.D. 5.28.11

"Murph"
for time complete:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*You can choose to do this solo or with a partner. You can partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it (10 pounds for ladies).

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Read:
"Navy SEAL honored with warship bearing his name" for Lieutenant Michael Murphy.

The Man Behind Murph by Brett

Community Reminders:
We will be having ONLY a 10AM class on Saturday and Sunday. CrossFit King of Prussia is CLOSED in observance of Memorial Day on Monday.

Birthday:
Happy Birthday Jess S!!!

Quote:
"Although no sculptured marble should rise to their memory, nor engraved stone bear record of their deeds, yet will their remembrance be as lasting as the land they honored."
~Daniel Webster

Results:
Armor Vinny: 46:56
Kristin T: 47:56 (MF/knees)
Howard: 58:35 (2 bands/some jump)
.5 Pooch: 29:15
Armor LP: 48:40
Armor Mel and Jeff: 26:29
Jess S: 36:14
Jay E: 62:35
Jessie and Danielle Sig: 38:40
.5 Mike S: 34:06
.5 Tori: 43:31
.5 Elyse: 30:07
Clay: 50:22
.5 Armor Cline: 35:03
Armor P: 41:48

W.O.D. 5.27.11

Jason on the top of the Wall at the Metro Dash and on the top of the world after his first muscle up on Tuesday! Thank you for all you do for our athletes, coaches, family and community (especially our Regionals Team). Another year stronger and healthier, thanks to CrossFit. Happy Birthday Jason - I'm proud of all your accomplishments!!


To kick off our HERO weekend properly and celebrate Jason's Birthday & his recent Muscle up and honor S01 (SEAL) Jason Dale Lewis who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007...we give you...


"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

*Scale to MU-transitions if necessary.

Birthdays:
Another big birthday wish to Kristen SB who shares this special day with Jason!

Congrats:
Next time you see Shawn, tell him congrats on his first FOUR muscle ups! It is in the air...who is next?

Quote:
“The quality, not the longevity, of one's life is what is important.”
-Martin Luther King Jr.

Results:
Mike S 21:10 MUT
Pat P 16:26 MUT
Meghann 15:50 MUT
Kathleen 16:38 MUT
Kristin T 13:38 MUT
Bekah 12:20 MUT
Olan 28:30 (27 MU/23 jumping)
Jeff 15:50 MUT
Megs 23:25 MUT
Tom H. 27:14 MUT
Daeen 23:34 MUT
Jen S. 32:23 jumping MU
Jeff Hi 29:07 MUT
Ben 23:03 MUT
Melissa D. 22:28 Dips/PU
Peterson 34;59 (3 MU/47 jumping)
Rhonda 18:31 Dips/PU
Danielle Sig 26:00 MUT
Rachael 24:19 MUT
Tim P. 22:19 Rx
JB 24:00 PU
Jason 26:39 (2 MU, 13 jump, 35 trans)
Sandy 17:04 BMUT
Brian R 21:50 BMUT
Rob Ph 17:51 MUT
JZ 19:34 jump
Melinda 18:53 BMUT
P 31:17 Rx
Steph V 20:02 BMUT
Travis 23:00 BMUT
Kate 12:50 BMUT
Shawn 19:40 (2 MU, 48 jump)
Clay 18:23 jump
JP 17:55 dip/pull
Todd 21:14 (14 MU, 36 jump)
Sam B: 21:32 Rx
Kristin SB Birthday Girl: 18:31 MUT
Miranda: 26:15 Dips/Pull Ups
Ditty: 21:13 MUT
Lizzy: 20:58 MUT
Rob P: 20:05 JMU
Sheng-Ching: 19:47 MUT

Photos:

Peterson, Olan & Jen on the MU

Welcome to Melissa - First class and check out that squat!

Pappas

Scaling the transition

W.O.D. 5.26.11

Lindsey & the ladies on Push-ups!

Jeff Hi.

Hermione-born to CrossFit

2 Rounds for total reps:

In 4 minutes
Run 400M
then in the remaining time complete Max rep Deadlifts 155/225#

rest one minute

In 4 minutes
Run 400M
then in the remaining time complete Max rep Push-ups

rest one minute

Quote:
"Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain."
~Author Unknown

Results:
Rx
Joe A 25/35, 8/26 Total 80
Cline 21/27, 16/20 =84
Nina 32/36, 24/30 =122
Jen S. 25/28, 12/21=86

Scale
Megs 10/29, 12/29 =80 (135/115)
Dianne 17/10, 5/15 =47 (115)
Bonnie -/10, 17/14=41 (65/85)
Sargent 27/31, 18/26= 102 (115)
Jeff Hi - 15/38, 10/30 = 93 (185)
Lindsey - 23/32, 12/26 = 93 (125)
Steph J - 16/16, 11/11 = 54 (35)
Keith B. 28/10, ouchie = 38 (155)
Chris T. 12/28, 10/24 = 79 (105)
Kara 23/24, 12/20 = 79 (115)
Sharon 22/18, 9/16 = 65 (95)

W.O.D. 5.25.11

Overhead Squat
3-3-3-3-3

then:
AMRAP in 5 minutes
3 OHS at 60% of your 3RM
10 Sit-ups (your choice- Regular, Butterfly, Ab-mat or GHD)


Video:
"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv] [mov]

TP Coaches Note:
This video shows Dr. Nicholas Romanov in a discussion with other Crossfitters, he is a sports scientist credited with developing and successfully implementing the Pose Method of running, or natural running, which you all should know how to do in order to properly use those slimline shoes everyone is wearing now. Basically gravity and its effects were discovered a long time ago, but nobody ever applied it to running. The truth is that now we discovered is that running actually is a skill, and there are physics and mechanics that should be included in running movement not just for efficiency, but for injury prevention as well. Comments by the 20 KOP athletes that have taken the running workshops over the past few months are welcomed!

Question:
Would you like to see a CrossFit Endurance class added to the schedule?

Quote:
“You cannot propel yourself forward by patting yourself on the back.”
-Pre

Results:
Meghann 110, 4 rds (65/GHD)
Melinda 115, 5 rds (70/GHD)
Jay E 225 (255x2), 7 rds (155/BFAM)
Nina 105, 5rds (65/GHD)
Kim G 75, 5 rds (45/BFAM)
Kristin T 100, 7 rds (65/BFAM)
Karen 105, 7 rounds @ 65 lbs
Dorothy 125 7@75
Bre 58x1 6@43
Tom H 105 5@75
JP 105 6@75
Kevin B 115 8@75
Rhonda - 35 / 8@15
Kathleen - 63 / 6@37.5 BFAB
KSB - 85 / 6@55
JZ - 135 / 7@80
TimG - 155 / 5@95 GHD
JackieH - 85 / 7@53 BFAB
BrianR - 155 / 8@95
Shoeless - 140 / 5red@85 GHD
JoshClay - 135 / 8@95
Plentus - 145 / 6@85 GHD
Miranda - 120 / 7@75 AB
Vinny - 165 / 7@100
Kate - 85form / 7@65 AB
Flounder - 105 / 7@65AB
Sandy - 60 / 5@35
TimH - 85 / 6@50
Pooch - 85 / 7@45
Erika - 65 / 6@35
Cline - 100 / 6@65
SamB - 145 / 9@90
JenN - 32.5 / 5@20

W.O.D. 5.24.11

Are you Ready for Burpees and Kettlebell Swings?

This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter.
Example:
Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS etc ...
Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

Select Kettlebell weight according to level and ability.

Community Reminders:
This Thursday at 6PM we are offering our FREE Specialty Clinic which includes:
Rowing
Rope Climbing
Wall Climbing

Modified Memorial Day schedule:
Saturday 10AM
Sunday 10AM
Monday CLOSED

Read:
What does Healthy Mean by L.Pappas

Quote:
"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work."
~Vince Lombardi

Results:
Kevin: 321 w/ 55#
Killa: 277 w/ 35#
Ben: 248 w/ 35#
Gabe: 272 w/ 45#
Rob Ph: 256 w/ 55#
Mike T: 320 w/ 35#
Vinny: 275 w/ 55#
Mel: 248 w/ 35#
JZ: 270 w/ 45#
Clay: 207 w/ 53#
John G: 252 w/ 53#
Steph V: 239 w/ 55#
Jeff: 247 w/ 53#
Jeff Hi: 303 w/ 45#
Denise: 214 w/ 35#
Andrea: 135 w/ 18#
Todd: 294 w/ 55#
Travis: 249 w/ 35#
Melinduh: 280 w/ 35#
Nina: 274 w/ 35#
Jay E: 220 w/ 55#
Howard: 269 w/ 45#
Kristin T: 314 w/ 35#
Kevin B: 269 w/ 45#
Keith: 266 w/ 35#
Olan: 322 w/ 53#
Jen S: 336 w/ 35#
Kristen S: 221 w/ 35#
Megs: 342 w/ 35#
Kim G: 242 w/ 35#
Kara: 219 w/ 35/25#
Chris T: 246 w/ 35#
Ditty: 241 w/ 35#
James ??? visiting from Hoboken
Justin K: 234 w/ 45#
Shawn: 263 w/ 55#
Shoeless: 219 w/ 55#
Sheng Ching: 220 w/ 35#
Rob P: 240 w/ 55#
Jess S: 199 w/ 35#
Peterbutt: 291 w/ 53#
Lisa Ch: 206 w/ 26#
Charles: 255 w/ 53#
Brittney: 161 w/ 18#

CrossFit King of Prussia will be CLOSED for Memorial Day Monday

...but we we will be having a Primal Challenge

The Rules:
1. Go outside
2. Conduct a Primal Activity
3. Report back, post to comments on 5.30.11 and include a photo and description of your activity
4. CFKoP Coaches will judge the winner
5. Winner receives a FREE T-shirt from the CFKoP store

W.O.D. 5.23.11

Welcome to our newest athletes Bonnie & Keith

Toes to bar - check!

Chris T. on the walking lunge!

For time complete:
20 Calorie Row
20 Burpees
20 Ground to Over Head 65#/95#
20 Toes to bar
200 Feet of overhead walking lunges 25#/45#
200M SPRINT!!!

Read:
"We've Been Fed a Pyramid Built of Processed Food Bricks" from Balanced Bites.

Mobility Monday:
Mobility for the desk-bound CrossFitter @ 5:30 & 6:30PM. We'll go over key problems associated with prolonged desk work, and strategies for dealing with them. Breathing, upper body alignment, and why your chair is limiting your squat will all be covered. Bring questions!

Memorial Day weekend Schedule:
We will run a consolidated schedule this weekend, on both Saturday and Sunday we will offer a 10AM class only. Keep your eyes open for some of your favorite Hero WOD's...they may just appear!

Quote:
"We don't receive wisdom; we must discover it for ourselves after a journey that no one can take for us or spare us."
- Marcel Proust

Results:

Tom S: 13:21 (Rx)

Josh S: 14:55 (75/35)

Kristin T: 13:23 (DC)

Karin: 15:26 (53,attempts,15)

Nina: 14:29 (attempts)
Killa - 12:30, Rx
Kevin - 10:50, Rx
Ditty - 15:05, Rx
Plentus - 9:30 (not beastly at all...), Rx
Bonnie - 17:40, (35,At,10)
Jeff - 14:36, Rx
Brynsie - 13:32, Rx
Tim P - 10:11, Rx
Megs - 12:42, Rx
Jackie - 15:00, (63, At, 15)
Jessie - 15:37, (35, At)
Fluffy - 14:22, (43, At)
BrianR - 11:22, Rx
StephV - 15:11, (Blue)
Kathleen - 16:26, (53, At)
SarahS - 12:50, (35, At, 15)
KSB - 15:21, (55)
MikeT - 10:17, Rx
Fab - 14:55, Rx
Keith - 16:48, 75#
Olan - 12:00, Rx
Tom H.- 16:29, 75#, 25# plate
Chris T. - 15:26, 65#
Kara - 15:10 65#, 15# plate
Nicole Mc - 15:30 35#
Jason 11:39, Rx
Melinda - 14:04, Dc
JZ - 13:13, 85
Miranda - 12:14, (50 thrust)
Patrick - 13:13, Rx
JenS - 11:14, Rx
Denise - 17:41, Rx
KateF - 14:49, (45,At,15)
Vincent - 14:20, Rx
Kurt - 12:26, Rx
TimH - 17:10, (At,25)
JenN - 14:26, (45,At,15)
StephJ - 14:30, (35,At,15)
Kate - 11:10, Rx
ChrisS - 12:32, Rx
Laura - 10:00, Rx
SamB - 10:36, 27vest
Charles - 15:46,65/25plate
Danielle - 12:31,45bar
Justin - 11:26,Rx
Travis - 16:04,DC
Peterson - 11:22,Rx
Erika - 15:15,10plate65bar
JessS - 16:40,toes scale
NicoleS - 13:03,Rx
Lindsey - 15:16,toes scale
Liz - 12:42,53bar
Shawn - 12:03,Rx
Rob Pl - 11:08,Rx