The heats for the King & Queen of Prussia are ready!
Click here to size up your competition!

W.O.D. 8.11.11

Steph J. & Rachael focused on the task!

“300 Rep Salute”
This workout is in honor of the U.S. Troops who gave their lives this weekend and were killed in Afghanistan as a NATO helicopter was shot down. Click here to read more.

For time complete the following:

30 Cal Row
30 DB Push Press
30 DB Front Squat
30 DB Swings
30 DB Walking Lunges
30 DB Jump Over Burpees
30 DB Deadlifts
30 DB Thrusters
30 DB Hang Power Cleans
30 Hand Release Push-Ups

WOD by Vagabond CrossFit

Scale DB weight according to level and ability.

Community Notes:
The vending machine is now restocked with your favorite "Steve's Original" goodies and we now have Paleo Crunch cereal, Just Jerky & the Coconut Paleo-kit, in addition to the Original Paleo-kit and the Paleo Krunch Bar available for sale at the box. Get 'em while they are hot!

Quote:
"One of the things I learned the hard way was that it doesn't pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself."
-Lucille Ball

Results:
Jonathan S 30:05 (15#)
Kara 23:40 (#15)
Nick 31:35 (25#)
Cline 28:25 (25#)
Steph J 29:13 (10#)
Becca 29:48 (15#)
Ciera 30:56 (15#)
Victor 29:32 (20/15/8#)
Nicole Mc 28:56 (10#)
Keith 28:00 (35#)
Rakia 29:48 (8#)
Kevin B. 26:34 (35#)
Megan 25:27 (15#)
Donkey 27:51 (25#)
Rachael 26:30 (20#)
Diego 34:05 (25#)
Aimee 16:59 (25#)

The excitement is mounting & we are coming down to the final days before the King and Queen of Prussia competition. The finalized heats will be out shortly, the food had been ordered and the beverages for the "stink & drink" are on their way. If anyone is not competing and would like to volunteer & help judge please post to comments. In order to make the day run efficient and smooth we could use about 4 more sets of eyes.

Who will be crowned, do you have your favorites? Any dark horses coming out of the woodwork this year? What do you think?

W.O.D. 8.10.11

A few of you might remember Doug from our early CFKoP days, he CrossFitted to climb! Check out these amazing photos from Doug's recent expedition at Ptarmigan Ridge. Congratulations Doug!

A steep portion of the Emmons-Winthrop descent.

Doug at the windy cold summit. Fabulous views of Mt. Baker, Mt. St. Helens and other volcanoes. Nothing left to do but descend ~10,000 feet via the Emmons-Winthrop

3 Rounds for time:

Run 800M

50 Air Squats

Auxiliary Climbing Work

(In honor of Doug's Climb):

Peg Board

Cargo Net Climbs

Rope Climb

Wall Ascents

Community Notes:

Happy Birthday Joe A!

This weeks CrossFit Endurance class will be held tonight (8/10) at the Upper Merion High School Track at 6:30PM with Coach Pappas. This is a little over a mile from the box off of Henderson Road.

Read:
Incase you missed it in yesterdays comments Sport Psychology-for-Elite-Fitness by Fletcher Fitness

Quote:

"Acknowledge that you learn just as much, if not more, from your failures as you do from your successes."

- Jeffrey Benjamin

Results:
Manny 23:52
Paul Fal 22:06
Pat 22:02
Mike P 14:38
Howard 19:52
Kim 22:48
Keith 18:22
Ciera 27:44
Diego 19:58
Tom H. 16:22
Kevin B. 16:06
Olan 17:12
Lindsey 20:13
Victor 19:12
Joy 24:11
Becca 24:02
Ross 18:00

W.O.D. 8.9.11

Weighted Pull-up (chest to bar if you can)

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

then:

In teams of 3 complete the following:

As many reps as possible in 10 minutes

Ground to Shoulder Atlas Stone (90#/155#)

Ground to Shoulder Keg (small/large)

Atlas Stone weight can be scaled according to level and ability.

Read:

How Can Chocolate help your Workout by Gretchen Renyolds

Quote:

"Never let a day pass that you will have cause to say, 'I will do better tomorrow."

- Brigham Young

Results:
Jay E 56# Pullup, 23Kegs@135#, 18Stones@150#
Mike P 80#, 43stones@90#
Manny BWPullups, 59stones@30#
Kim G 7Kegs@55#
Nicole S 27#Pullup, 22Stones@60#
Diego 35#Pullup, 25Stones@90#
Victor 26.5Pullup, 35Stones@112#

Danny: 70 (31 lifts)

Shawn: 69 (26 lifts)

Shoeless: 58 (14 lifts)

Flounder: BW (42 lifts)

Kathleen: MF (56 lifts)

Megs: 31.5 (60 lifts)

Alex: MF (45 lifts)

Team total: 274 lifts

Chris S: 40 (30 lifts)

Brynsie: 75 (38 lifts)

Mark: 18 (38 lifts)

Kate: 30 (62 lifts)

Erika: 12 (57 lifts)

Steph E: GRN (30 lifts)

Sandy: BMF (55 lifts)

Team total: 310 lifts

Rob Ph: BMF (59 lifts)

Dorothy: 24 (39 lifts)

Sharon: 24 (26 lifts)

Team total: 124 lifts

Aimee: 57 (15 lifts?)

Lindsey: BMF (54 lifts)

JZ: 53 (17 lifts)

Team total: 86 lifts

W.O.D. 8.8.11

Dorothy - "NO scale for you"

WW

meet Brad...

...and Ross - welcome to CFKoP

Ciera overhead on the KBS

Tracy catching the HPC

30 Hang Power Cleans (75#/115#)
60 Kettlebell Swings (35#/55#)
20 Hang Power Cleans (75#/115#)
40 Kettlebell Swings (35#/55#)
10 Hang Power Cleans (75#/115#)
20 Kettlebell Swings (35#/55#)

rest for 2 minutes then:

Take 5 minutes to find your 1RM Power Snatch

*Your score be the time to complete the WOD + the weight of the Snatch

Mobility Monday:
Lateral mobility. We'll work on mobilizing areas of the back and sides that help with lateral moves by using med balls and stretches. This kind of work can improve range of motion in many gymnastics moves, and squats in general. Meet Jeff at 5:30 & 6:30 PM for Mobility Class

Community Events:
We are hosting an Olympic Lifting Certification with the "original" Coach B on October 22nd/23rd. Click here to register.

The CrossFit Sports Series will be in Queens, NY for a Stand-Up Paddle Race (WOD SUP) next weekend on August 13th. Click here for details.

Videos of the CrossFit Sports Series:
Miami highlights
Stand up Paddleboarding

Quote:
“Knowing is not enough; we must apply. Willing is not enough; we must do.”
- Johann Wolfgang von Goethe

Results:

Paul: 13ish (scale)

Jonathan: 20ish (scale)

Cline: 12:58 (65/35) -- 85

Mike P: 18:56 (Rx) -- 85
Melissa 14:22 (35/18)--25#
Olan 14:48 (Rx) --135#
Victor 12:27 (35/70)--115#
Becca 17:17 (45/35-26/18)--55#
Joy 11:29 (35/18)--55#
Nicole Mc (35/18)--40#
Keith B. 19:07 (Rx)--135#
Tom H. 24:48 (75/45)--105#
Ciera 11:48 (65/18) --40#
Tracy 12:26 (35/18)--40#
Rachael 16:03 (55/35)--70#
Rakia 14:04 (18/35/53)--43#
Haunani 13:45 (15/18)
Kristen K 15:56 (33/26)
Matt 18:08 (33/26)
Aimee 8:42 (Rx)--90#
WW 12:24 (95/45)--95#
Brad 10:30 (35/65)--form
Dorothy 13:40 Rx--85#
Jeff 15:18 (105/55)--115#
Laura 8:57 (Rx)--80#
Mel 12:24 (Rx)--70#
Deigo 12:15 (25DB/35)--85#
Ross 12:23 (105/45)--65#
JZ 12:24 (95/35)--100#
Todd 11:45 (Rx)--103#
Sharon 17:15(Rx)--63#
Karen 13:28 (26.5/55)--85#
Christine 12:25 (65/25)--75#
Joe C. 16:36 (95/45)--95#
Tim G. 13:55 (115/35)--95#
Mike T. 15:02 (Rx)--135#
Lizzie 15:44 (65/35) 65#
Dan B 16:07 (85/35) 105
Dan Berg 19:20
Mahin 13:10 25/10, 35#
Chris G 12:10 75/35, 135#
Todd Buzz 15:06, 105
Jay E 15:53, 135
John Gil 16:43
Kevin N 16:07 75/35, 135
Rob Pl 11:50, 115#
Jen S 8:52, 90#
Randy 17:20 65/35, 75
Sheng-Ching 13:24, 83#
Terri (Form)
Jess S 17:13, 65/35, 65
Dianne 12:18 (33/18#) 55#
Chris T 11:56 85/35, 105#

Vinny: 10:32 (Rx) -- 145

Kate: 12:21 (1-arm swing) -- 90

JP: 18:15 (75/35) -- 75

Tim H: 17:40 (95/45) -- 85

Chucky: 16:24 (75/45) -- 100

Denise: 13:20 (65/35) -- 65

Katie: 13:49 (55/26) -- 55

Nick: 16:42 (95/35) -- 105

Arin: 12:31 (45/18) -- 55

Peterson: 16:21 (Rx) -- 115

Miranda: 11:18 (65) -- 95

Jason B: 12:01 (Rx) -- 115

Becky: 12:49 (45/18) -- 45

Donkey: 10:53 (Rx) -- 85

Fall Events at CFKoP:
It's time to firm up the Fall Calendar at CFKoP and get your bodies ready for some competition. (Unless indicated, these events/fundraisers are open to anyone from any affiliate or any "garage" CrossFitters) Spectators and family members are welcomed and encouraged.

King & Queen of Prussia August 13th @ 9:30AM (open to CFKoP members only) Final day for sign up is this Tuesday! Not only will we be providing Food and a "stink & drink" but we will also be launching our NEW Nutrition Service and giving FREE recipe demos with Laura Pappas. Who will be the 2011/2012 King and Queen?

FREE Yoga - Join Tori on Sunday 8/28 @ 12:00PM. Yoga is what CrossFitters need to release tight muscles. Tori will specialize on the hips and shoulders, two spots that CrosFitters need most.

Fight Gone Bad 6 - FGB 6- Click here to join the team and/or click here to donate September 17th @ 9AM & 10AM. If you don't know about FGB click here to see our July results and WOD.

9/11 Throwdown September 9th @ all classes (see flyer above for the WOD) this can be done as a team or individual.

"Amazing" Grace (our teaser (GRACE) getting our athletes ready for "Helen meets Grace") October 15th @ 9AM & 10AM.

"Helen meets Grace" (our BIG Annual Fundraiser - Re-Grand Opening & Party) - Two girls in one day. Save a pair. Save a life. November 12 @ 9AM...stay tuned for details. Last year we raised just over $4K for Mammograms in Action, lets do it better and bigger this year. There will be raffles and fun for both adults and kids.

FESTIVUS December 15th @ 6PM (open to CFKoP members only) click here to see past Festivus events. This is one you should NOT miss!

W.O.D. 8.7.11

3 Rounds for time:

7 Front Squats 135/205#

500 Meter Row

14 Pull-ups

Community Notes:
Happy Birthday J-NA!

A big congratulations to Laura P, Tim P and Kate C for an awesome job at the Brigantine Triathlon! Laura placed 1st in the 30-34 age group! Way to go CrossFitters!

Quote:

"The harder the conflict, the more glorious the triumph."

-Thomas Paine

W.O.D. 8.6.11

Annie Sakamoto on the final WOD of the 2011 CF Games

For time:

20-calorie row

30 wall ball shots, 20/14 lb to 10 ft

20 toes-to-bar

30 box jumps, 24/20”

20 sumo-deadlift high pulls, 97/70 lb. kettlebell

30 burpees

20 shoulder to overhead, 135/95 lb.

Quote:

"The man who can drive himself further once the effort gets painful is the man who will win."

-Roger Bannister

W.O.D. 8.5.11

Annie Thorisdottir - 2011 Fittest Woman up the Rope

Shoulder Press

1-1-1-1-1

3 Rounds for time of:

30 Double unders

20 Toes to Bar

10 Shoulder Press (65#/95#)

Quote:

"Unless you're willing to have a go, fail miserably, and have another go, success won't happen."

- Phillip Adams

W.O.D. 8.4.11

Men's final WOD of the 2011 CF Games - Rich Froning - The Champ!

“THE AIR FORCE WOD”

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute happens during a repetition the athlete will complete their rep and then start their four burpees.

(compare to 10.14.10)

Community Notes:
Reminder tonight is Open gym from 5PM-7PM. FREE for all CFKoP Members.

Quote:

"Being scared can keep a man from getting killed, and often makes a better fighter out of him."

-Louis L'Amour