W.O.D. 12.14.11

A special thanks to the nooners for unloading the CFKoP Christmas presents!

AMRAP in 15 minutes of:
5R/5L Pistols (one legged squat)
10 Goblet Squats (35/55#kb)
15 Lunges

Community Notes:
Are you ready for Festivus?

Are you ready for the CrossFit Open? Do you plan on joining the fun this year? Well, it's time to let the training begin. Last year we had about 40 do a portion of the WODs and about 20 completed every WOD in the open sectional! The atmosphere was amazing and competition was a lot of fun. Once again, every member of the gym is welcome to participate. Barbell strength and Westside classes are great additions to add a supplemental program to your current training. If you have additional questions ask Aimee or Jason or post to comments.

Paleo 101 with Laura Pappas and Larry Palazzolo is occurring on 12/19 at 8PM at CrossFit King of Prussia. This seminar is free for CFKoP athletes who have completed fundamentals in the last three months and have not used the Nutrition session (with Laura) from that package. For all other members the talk will be $15 and for guests $25.

Read:
Gluten: What you don't know might kill you by Mark Hyman

Quote:
"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

Results:
Pooch 7 (35#,DC)
Rebecca S 8 (pole)
Kristin T 8 Rx
Mike S 6 (35#,17")
Oleg 7 Rx
Tidmore 6 Rx
Gina 5 (26#,17")
Dianne 5 (26#,pole)
JZ 6 (45#)
Jackie 5 (26.5#, 17")
Travis 6 (35#, 13")
Josh 7 (45#, 13")
Arin 7 (17")
Dan 7 (45#, 17"+45# plate-DC)
Rachael 6 Rx
Mike Fab 6 (13" + 45# plate)
Joy 7 (26.5#, 13" + 45# plate)
Kathleen 7 (26.5#, 17" + 25# plate)
Joe 6 (45#, 17")
Chip 6 (45#, 17")
Ben 6 (45#, 17")
Ernie 7 (17")
Flounder 7 (35#, 17" + 15# plate)
Katie M. 6 (25#, 20")
Denise 7 (17")
Susan 7 (assisted pistols)
Barb 5 (25 lb, assisted pistols)
Keith 8 rx
Kevin 7 (assisted pistols)
Becky C 6 (assisted pistol on one side)
Jason Balmer 6 (35#, box)
Randy 5 (45#, 17inch box)
Conn 6 (35#, pistol scale)
Stasie 6 (?, band)
Akeem 4 (?, box)
Danielle 6 (?, box)
Dan 7
Cline 7 (45#, Box)
Chistie 8 (modified)

W.O.D. 12.13.11

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

75/115 pound Thruster, 20 reps
20 Pull-ups

Quote:
"Man must be arched and buttressed from within, else the temple will crumble to dust."
- Marcus Aurelius Antoninius

Results:

Steph 27:36 (MF HSA)

Kaitlin 20:34 (15#, blk, stinkbugs)

Becca 24:26 (45#, MF, ROM)

Lam 27:52 (75#, G, ROM/stink)

Megs 19:49 (65#, 10ab)

Gabe 22:33 (95#, rom)

Mel 22:19 (rom)

Arin 24:49 (45#, Bl, 45ab)

Bo 20:03 (15ab)

Ph 23:17 (band, plates)

Brian R 24:38 (95#, ab)

Travis 24:49 (95#, 35ab)

Jay E 22:20 (Ab DC)

Kate 19:45 (10ab)

Olan 27:06 (abplate)

Joy 24:08 (45#, MFB, ROM)

Dig 23:30 (75#, box)

Patrick 23:53 (95rom, abmat)

Eric 23:09 (DC)

DeeDee 23:15 (55#, MF, 45abx2)

Oleg 22:58 (95#, stinkbugs)

Tim H 22:29 (75#, Gr, box)
Mike S 24:04, 53#/Box/MF
Mike P 21:29, Box
Bekah 20:42, 2AbMats/55#/BlBnd
Rebecca 22:19, 45#/box/GrnBnd
Kristin T 20:00, HSPU/45plt+abmat
Paul F 19:14, 25"box/45#/JmpngBlkBnd
Nicole S 25:20, HSPU/55#
Pat P 23:42, 95#/2AbMats/GrnBand
Keith 29:55 rx
Tim P 22:23 rx
Kevin B 31:20 (115/95)
Jonathan 20:49 (abmat & plate, 95/65, black band)
Tori 26:04 (kbs, 25, green) (go mama!)
Kara 19:15 (2 abmats, 35, blue)
Chris T 19:32 (2 abmats, 43, blue)
Susan 21:42 (abmat & plate, 63, mf)
Meg B 21:00 (2 abmats, 53)
Erika 24:03 (HSPU attempts)
Rachael 24:56 (55# + scale)
Ernie 26:04 (95#, ab mat)
Kate K. 18:22 (53#, green band, 45# plate+2abmats)
Kathleen 21:12 (53#, blue band, 21" box HSPU)
Charles 26:00 (45#, plates/ab mat, scaled reps HSPU)
Akeem 23:13 (65#, band, box)
Danny 24:28 Rx
Nick 25:04 (65#, plate+ab mat)
J-Na 22:06 (45#, blue band, box)
Jess C. 23:10 (63#, blue band, box)
Vinny 26:47 Rx (?)
Sam B. 18:35 Rx
Justin 23:38 (95#, plates)
Rachel R. 24:56 (scale)

W.O.D. 12.12.11

Slider fun - and NO we aren't talking about Cheeseburgers!

Welcome to Steve P!

"Drive those knees out Travis..."
...and nice 20# PR today!

Overhead Squat
5-5-3-2-1-1

then
3 Rounds not for time:
20 GHD Sit-ups
2 Rope Climbs

Mobility Monday:
Shoulders. We'll use PNF stretches, barbells, lacrosse balls and PVC to increase range of motion in the shoulders and achieve a better overhead position. The idea is to work the internal and external rotation of the shoulders to get to a higher load held overhead and faster transitions during olympic lifts. Bring your "hot spots" and questions. Meet Jeff at 5:30PM & 6:30PM.

Workshop reminder:
How to Get Big…Gain Muscle Workshop, Monday 12/12 at 7:30PM
Cost is $10 for Crossfit KoP Members. $15 for Guests.

This session isn’t just for men. Come to the workshop and learn what you can do with both your diet and your training to encourage an increase in muscle mass. We will review guidance on what to eat and when to promote maximum muscle growth, how to train and how much training volume you should be doing, and go over what you may be doing that’s preventing you from gaining muscle as quickly as you would like. This applies to both ladies and men, and trust me ladies you won’t get super big muscles unless you add testosterone (aka steroids) so don’t be afraid to learn how you can gain some muscle mass naturally too!

Quote:
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
-John Quincy Adams

Results:
Lee - Ouchie
Bekah - 105
Mike P - 115 PR
J. King - 115 PR
Mark - 115 PR
Rhonda 30
Beth 85 - BIG PR
Susan 80
Jordan 45
Mike W 45
Sarah W form 20#
Kara 53
Meg form
Travis 135
Tamas 85
Jackie 60
Steve P. 35
Keith 205
Dan form
Diego 63
Katie V. 95 PR
Gabe form
Ken 110 PR
Dorothy 127.5
Joe C. 115
JZ 155 PR
Kate 110 PR
Jess 65
Ben 110
Jay E 225
Mel 103 PR
Fish 135
Megs 85
Sean 105
DeeDee 85
Sandy 80
Tim P. 200
Katie FM 75
LP 110 PR
Shawn 155
Vinny 205
Kristin Pl. 105
Miranda 130
Alison 105
Heather 25
Katie K ???
Dan 105 PR
Justin 155 PR
Tidmore 115 PR
Conn 155 PR
Tim Henn 95
Shoeless 185
Borden 115
Randy 115
Giovanni 110
Schell 165 BigPR
Jerry 135 x 3Form

What is this Festivus anyway?: The CFKoP Holiday Party

Where: CrossFit KoP, 200 DeKalb St. Bridgeport Pa. 19405

When: Thursday December 15th @ 5:30 PM

Wear: A "festive" Holiday Sweater or outfit

Arrive with: A covered dish and festive drink and a gift under $5 for the gift exchange

Feats of Strength:
First, we will organize teams upon arrival from those who are wearing their seasonal outfits. Second, be prepared to perform some "feats of strength". Your team's score will be the combined totals of the indicated exercises. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.

The "muscle up" Club - Our Challenge Reminder:
The Muscle up board will be unveiled at "festivus"; show off your Muscle Up and join the club. We will also have a space for "gold" members- those who can string 10 consecutive Muscle Ups together.

Gift Exchange:
Gifts under $5.00 are welcome.

Note:
Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!

Discuss:
If you must Air Grievances...just let us know!

W.O.D. 12.11.11

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlift 105/155 pounds

Quote:
"Without hard work, nothing grows but weeds."
-Gordon B. Hinckley

Results:
Rx+
Vinny 5 (185#)

Rx
Balmer 7
Tamas 4
Clay 6
Mike F 6
Bo 5
Megs 5
Dan 5
Jess C 4
Arin 4
Kate C 6
Kristin T 7

Scale
Maura 3 (run/row, 95#)
Gina S 5 (75#)
Joe C 4 (135#)
Sarah 4 (75#)
Dawn 5 (55#)
Kate K 5 (83#)
Stasie 3 (100#)
Sandy 3 (row)

W.O.D. 12.10.11

"Lynne"
5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

(compare to 8.2.11)

Quote:
"Be a good listener. Your ears will never get you in trouble."
-Frank Tyger

Rx Results:
Oleg 81
Mike T. 206
Aimee 95
Cate 80
Kevin B. 131
Jason B 121
Olan 126
Clay 112

Scale Results:
Nicole S. 95 @ 75#
Dianne 84 @ 75#/Blue
Mark B. 72 @ 135#/MF
Panos 77 @ 145#
Christine 156 (Press/KBS)
Ditty 54 @ 85#
Jess S. 101 @ 45#/green
Tracy 117 @ 65#/b/g band
LAM 83 @ 95#
Becca 82 @ 65#/MF
Joy 111 @ 65#/blue
Chip 78 @ 185#
Kate 108 @ 95
Scott 60 @ ?/blue
Mark 71 @ 115/125#
Patti 123 @ 65#
Erika 82 @ 65#

W.O.D. 12.9.11

Welcome to Heather

...and Amanda!

Nicole S takes on 75# - solid!

Danny - did you like that warm up?
Did those plates slow you down?

Jess C. - Elbows high!

21-15-9
Squat clean 95/135#
Double-under
Push Press 95/135#
Box jump 24/30"

Read:
The 100 Most Influential people in Health and Fitness - 2011

Quote:
“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
-Mark Victor Hansen

Results:
Rx:
Danny 13:07
Aimee 14:52
Mike 14:54
Cate 16:28
TP 18:02
Olan 27:56
Vinny 19:18

Scale:
Megs - 16:14 (65#,20")
Mike P - 21:12 (95#)
Gina - 13:23 (35#,13")
Tidmore - 18:42 (SU,95#,24")
John K - 17:26 (95#,25")
Kate K - 13:25 (45#,SU,17")
Rebecca S - 19:06 (45#,21")
Steve Z - 23:26 (63#,13",DU/SU)
Lee - 14:35 (75#,SU,25")
Mike S - 24:11 (65#,SU,25")
Jay E - 21:29 (24")
Kara 17:34 (DU/20"53)
Christ T. 16:41 (DU/20"/53)
Amanda 14:21 (SU/20"/35)
Lisa C. 21:07 (SU/24"45)
Jordan 17:24 (SU/24/35)
Heather 14:12 (SU/17"45)
Bekah - 16:00 (65#,SU,21")
Kristin T - 18:06 (85#)
Jess C 22:39 53#
Travis 20:42 95#
Keith B. 12:00 95HPC/30"
Flounder 23:17
Katie V. 24:05 17"/60
Denise 22:18 - 65#
Kevin B. 25:02 - 115#
Nicole S. 23:48 - 75#
Becky 20:37 63#/25DBSC

Sandy 17:44 50/45/SU/StepUps
Conn 15:58 Front Squats @75/PP@95
Borden 20:28 95#
Oleg 15:55 95#
Chip 23:29 95#
Giovanni 27:36 95#/45#
Diego 20:38 75#
Rachael (?)
Sam B: 20:29 115#
Randy 21:33 75#/24"
Akeem 20:35
Stasie 18:58 50#/Step/SU
Miranda 19:36 85#
Alison 17:57
J.Na 20:05 55#/DUA/17"

W.O.D. 12.8.11

Welcome back Sam B!

...low in the dip before pressing up...

at the top like Mike T!

50 Wallballs (14#/20# to 9ft/10ft)
5 Muscle ups
40 Wallballs
4 Muscle ups
30 Wallballs
3 Muscle ups
20 Wallballs
2 Muscle ups
10 Wallballs
1 Muscle up

Read:

What's your namesake WOD by C. Plentus.

Watch:

"The Zach Miller Story", CrossFit Journal preview video [wmv] [mov]

Quote:
"I refuse to accept mediocrity from myself or others."
-Zach Miller

Results:
Rx:
Mike T. 11:27
Aimee 13:55
Sam B. 14:20
Olan 19:45
Cate 21:52

Scale:
Nina 13:17 Jumping MU
Laura P 18:01 Jumping MU
Kristin T 13:42 Jumping MU/Trans
Lauren 11:18 6#,Trans
Becca 15:46 Trans
Jay E 19:20 Jumping MU att.
Meg B 14:15 Trans,12/14#
Jonathan 18:05 MU Trans/14#
Beth 18:29 MU Trans 8#
Mark B. 17:59 MU Trans
Bekah 15:57 MU Trans
Matt D. 18:18 MU Trans/14#

W.O.D. 12.7.11

Time for a little rendezvous with a bench mark lady...

"Annie"
50-40-30-20-10
Double Unders
Sit-ups


(compare to 8.18.11)

then

for time complete:
5-4-3-2-1
Handstand push-ups
Ground to shoulder Atlas stones*

*choose weight according to level on the Atlas stones

Read:
Getting to know Laura Pappas by C. Plentus

Quote:
"Statistics are like bikinis -- they show a lot but not everything."
- Lou Piniella

Results:
Gina S 11:51 DC/5:29 (30#, 21 in box)
Megs 6:48 Rx/5:57 (60#/abmat)
Vinny 6:40 Rx/7:10 (144#)
Mike S 16:27 su/8:29 (90#, box)
Mike P 14:19 Rx/No clue @ 112#
JKing 14:09 Rx/8:21 (abmat, 90#)
Bekah 7:03 su/6:30 (2 abmat, 60/90#)
Rebecca S 10:12 1/2du, 1/2 su/4:26 (21in box,30#)
Tidmore 10:38 su/6:16 (112#/abmat)
LP 5:39 Rx/8:40 scale
Mike V 6:03 / 2:45 @ 144
Timmy 6:14
Becky 14:23 / 5:10 @ 60/90 w/ abmat
Kevin 10:03 / 6:42 @ 112
Jonathan 14:33 (su & du) / 5:35 @ 90 w/ abmat
Amanda 11:29 su/3:43 30#/21 in box
Arin 15:27 Rx/3:18 ?
Lam 15:21 DC/6:00 ?
Becca N 11:26 su/3:16 30#/handstands
Jackie + 1 11:50 su/1/2 leg lifts
Joy 12:40 DC/2:56 30#/ROM
Travis 14:22 DC/6:45 90#, HS attempts
Clay 8:18 Rx/4:33 112#
JZ 9:36 su/ 5:42 112/90#
Plentus 4:51
Kristin T 8:42/?
Danny 7:34 Rx/2:53(144)
Sandy 12:24/3:30 30#
Flounder 10:31/5:38 (112)
Katie V (singles) 11:10/4:18 60#
Keith B 8:35/5:15 (144#)
Joe 11:44/4:22 (112)
Denise 11:41 / 4:30 du/su abmat
Peterson 7:42 Rx / 5:37 #112
Katie 11:43 SU, 5:34 box
Rachel 12:27/ 30#
Ernie 7:57 / 4:02 (112)
Kate K 8:29 SU /2:20 (30) 1ST DU Success!!
Tracy 10:00 / 30 3:00
Erika 12:24 / 4:20 (30)
Randy 14:30 /5:15 (90)
Akeem SU 13:18/ 5:08 (90)
Borden 12:24 / 5:47 (112)
Justin 10:50 7:15 (112)
Jason B 15:20 / 7:03
Tony 11:30 Rx 5:30 (144)
Charles 7:10 /6:12 (90) 45plate+ab

A big thanks to CrossFit Delaware Valley and CrossFit Apex for hosting WOD and Wings this past Saturday.

Photos featured highlight how to do a "partner" clean!
(even when your partner is not your size!)

W.O.D. 12.6.11

These boys sure know how to reel 'em in!

Clean and Jerk
1-1-1-1-1-1-1

then
death by clean and jerk at 85% of your 1RM

Community Notes:
CrossFit King of Prussia will be hosting a Level 1 CrossFit course on February 25th & 26th. Click here to register or check out the sidebar for the registration link.

Quote:
"Every act of conscious learning requires the willingness to suffer an injury to one’s self esteem. That is why young children, before they are aware of their own self-importance, learn so easily; and why older persons, especially if vain or important, cannot learn at all."

–Thomas Szasz

Results:
Nicole S 105#, Made it to Rnd.5@95#
Jay E 225, 3
Gina 78, 4
Dianne 95(PR), 6
Rebecca 83, 4
Kate K 68, 6@63
Pat P 175, 5
Matt 85, 6
Kevin B 185 3 @ 165
KSB 100 3 @ 85
Kara 93 3 @ 80
Chris T 95 3 @ 83
Tori E - 7 @ 25
Jason 225
Clay 195, 2
Dig 145, 4
Becca 78, 4
Joy 85, 6
Lam 125, 4
Joe C 185, 3
Brian R 185, 4
Aimee 135, 5
Vin 225, 4
Christie 85#, 8
Miranda 140# (PR), 5
Keith 225# (PR), 4
Jess C. 103#, 7
Charles 145# (PR), 2
Alison 135# (PR), 5
Kristin 125# (PR), 6
Heather 55# (form), 8
Kathleen 100, 4
Jeff 175, 3
Steph 143, 4
Tim H 155, 4
JNa 95, 5
Vincent 165, 5
Chip 165, 5
Borden 185, 3
Shoeless 195, 3
Tim P 185, 4
JB 155, 3
Donkey 125, 4
DeeDee 105, 6
Katie FM 93, 4
Ditty 115, 3

Photos:
Light weight!!!

Lots and lots of lazer beams...