W.O.D.7.19.12

SAT Prep at CrossFit King of Prussia- Inquire today. Class runs at 9:30AM on Tuesday and Friday.

Weighted Pull-up

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

and

for time:

800M Body Weight Sled Pull

*scale according to level and ability if you cannot pull your body weight on the sled

Video:
Spirit of The Games Winner: Deborah Cordner Carson - video [wmv] [mov] [HD mov]


Read:
Swimming over her fears by CrossFit Lisbeth


Community Reminder:
In all classes tomorrow we will host the Amanda Miller Memorial WOD. Register today. Click here for more details. 

Quote: 

"If you haven't the strength to impose your own terms upon life, you must accept the terms it offers you."

-T S Eliot 

Results:

Brian D floss/11:36@1/2bw
Roni floss/21:18 @BW
Cris A 50#/15:45@BW
Lauren M ouchie/15:15 1/2 BW
Chip 90#/21:58@190#
BJ 70#/15:42 BW
Nick C 108#/23:31 BW

Jay E 80#/42:13@BW
Mike S 30#/23:11@125#
Drew 20#/18:31@135#
Oleg 80#/20:46@BW
Gina Floss/11:59@75
Rebecca floss/17:36@BW

Faby - 70#/14:40 @200#
Paul - 70#/?
Sharon - 18#/160#
Stasie - green/18:57(400)
Diego - 70#/20:57@135
Joe C - 70#/18:10 Rx
Tim McCann - 80#/16:26 Rx
JNa - MF/9:22 @100#(400)
Sarah J - purple/7:15@90# (400)
Melissa - 15#/24:22 Rx
Arin - 14:32 (400)
Alison - 20:20 Rx
Ben S - 1 arm banded/16:57@bw+5
Kim G - 20#/27:10 Rx
Rob Ph - MF/21:20 Rx
Erika - 35#/22:19 @140
Aimee - 55#/19:40 Rx

Ciera - 10#w/floss / 11:53 (400m w/ 170#)

Justin - 65# / 16:14 (BW)

Rinat - 65# / 15:50 (BW)

Mike T - 130# / 16:59 (BW)

Laura CT - 40# / 19:58 (600m)

Steve Miller - 36# / 16:20 w/ 145#

Abracadabra---damn, it is still there!

 Ciera driving with the heels!

W.O.D.7.18.12

"Hamburger Mash Up"

5 pull ups
10 push ups
15 squats
200M run
21 KBS (35/55#)
12 Pull ups
400M run
75 wall balls (14# to 9' and 20# to 10')
400M run
12 pull ups
21 KBS
200M run
15 squat
10 push ups
5 pull ups

Read:

Constantly Varied...Old ladies and Leonardo by Coach P.

Community Notes:

CrossFit Endurance will occur tonight at 6:30PM at CrossFit KoP...meet Tim in the lobby. Note the change in location, this was originally scheduled at the track but will now be at the box.

Make sure to hydrate throughout the day...it's gonna be another hot one tomorrow.

Quote:

"Errors of opinion may be tolerated where reason is left free to combat it."

-Thomas Jefferson

Results:
 Wax 16:08 Rx
K.T. 14:58 Rx
Jim C 18:53 Rx
Becca 17:38 Rx
Tidmore 22:48 Rx
King 17:47 Rx
Ellie 21:53 12wb, grn, 26kb
Paul F 21:00 ladies rx
Gina 19:37 blue,knees
Nicole M 22:48 red bnd, 35wb 8#, 26#kb
John Sha 19:53 rx
Jonathan 18:40 (green, 35, 14# to 9)
Susan 23:00 rx - you are never allowed to use the band again!!!
Joy 27:35 (knees, red, 10#)
Nick 16:29 (14#)
Ciera 26:30 (jumping pu)
Steph V 24:30 (green band)
Derreck 26:54 Rx
Ying 23:50 8# WB/26#/band ROM
Denise 26:41 MF
Vinny 16:32 Rx (53# KB)
Andrew 24:12 35# KB/band
Borden 23:50 53#/WB ROM
Conn 21:08 RX (53#)
AJ 27:56 ROM
K 28:16 (stopped after 2nd round of 12 pull-ups)
Jackie 25:57 (10# WB, 26# KB, band, knees)
Nick 20:37 Rx (53# KB)
BJ 17:17 Rx
Cline 24:24 (45# KB, bands)
Alison 18:21 ROM pull-ups
Ditty 27:35 (MF)
Faby 15:40 Rx
Dan M. 24:14 (35# KB, 14# WB- 50 wallballs)
Damien 24:27 (ROM pull-ups)
Sean 18:39 (ROM pull-ups)
Tori 24:37 (10# WB, band)
Leslie 27:54 (10# WB, band, knees)
BJ 20:27 Rx
Tim P - 14:14 Rx
Faby - 14:14 Rx
Travis - 25:37 scale
Gene - 24:42 Rx
Mike P. - 16:23 Rx
Mel 25:30
Brian R 19:52 Rx
Rob Ph 21:08green
Nate 24:33 50wb
JZ 20:13 45kb15wb
Heather 20:23 Rx
Mark S 26:32 35kb/blkbnd/knees
Matt O 25:24 Rx
Keith 18:59 Rx
WW 23:28 44kb/Jumping pu
Travis 22:23 Rx
Nina 17:14 Rx
Olan 23:15 Rx
Justin R 24:42 53
Rachel 23:15 Rx

W.O.D.7.17.12

BAC...biggest ever in KoP history...for a regular class!

Max rounds in 3 minutes of:

95/135 pound Power cleans, 3 reps

6 Ring Dips

9 Push-ups

Rest 1 minute between rounds. Repeat for a total of 5 cycles.

Score is total rounds completed for all 5 cycles

Community Notes:
This weekend on Saturday and Sunday we are offering a 9:00AM class only. This will be an outdoor "adventure" WOD. Meet and Park at Frosty Falls. This is a FREE class to members only. 

Quote: 

"It was the man's dream, and his inspiring attempt to make them come true that remain important." 
-Francis Ford Coppola

Results:
 Jason 6 Rx
Kim 6 (85 parl)
Ph 13 (parl)
WW 11 (95 parl knee)
Joe C 7 (band)
Dig 6 Rx
John Sch 12 Rx
Matt O 6 Rx
Keith 7 Rx
Sharon 6 (85 band)
Travis 6 (band)
Ben 7 (1 arm)
Kate 12 (parl)
Rachael 10 (83 parl)
Lisa 8 (very scaled)
Jen S 6 (95 parl)
Mike F 7 (band)
Erika 7 (band)
Vinny 13 Rx
KT 11 (band)
Jay E 11 (band)
Pete 7 band
Bob W 11 (band)
Gina 11 (65#,band,knee)
Mike S 10 (85#,band, ROM pu)
Rebecca S 10 (85#,band)
Drew 6 (band, knee)
King 11 (band)
McKeever 12 Rx+ (165)
John C: 13 Rx
Kim C: 6 (75/box dips)
Farfa: 8 (75/paralette/band)
Mike P: 11 Rx
Bre 10 (75, band)
Dawn 10 (65, band, knees)
Jonathan 11 (95)
Mike W 6 (135, mf)
Dianne 7 (55, band, knees)
Joy 10 (75, band, knees)
Alison 11 band
Brian D 6 Rx
Mark B 7 @105#
Shawn 8 DC rings
Calvin 11 green
Jim C 6 Rx
Mel 8 modified
Manisha 7 @53#/band
Oleg 11 Rx
Deedee 8 band/knees
Oji 7 @95/band
Justin H. 7 Rx
Aimee 11 Rx
Cate 11 Rx
Paul S 11 (185#)
Jeremy 8 (115#/band)
Chip 11 rx
K 4 Band/rom
Roni (73#/band/knees)
Sam B 16 rx
Andrew 9 (105#/ROM)
Lam (11 (bd)
Becca 7 (dbc 20#/bd)
Cris 11 rx
Jess S 10 (dbc 25#/pd/knees)
Mark 11 (75#/pd/rom)
Ying 12 (45#/band/rom)
Klutch 14 (bd)
Derreck 12 (bd)
Faby 11 (165#)
Darren 12 rx
Jess C (85#/pd)
Pam 11 (83#/pd/knees)
Travis 11 (75#/bd/knees)
Kristen S 12 (dbc 20#/pd/knees)
Lizzie 10 (55#/band)
AJ 8 (bd/rom)
Melissa 11 (83#/pd/knees)
Heather 14 (83#/pd/rom)
Justin 7 (band)
Leslie 6 (55#/band/knees)
Linda 6 (55#/band/knees)
BJ 8 (155#/rom)
Olan 9 (DC)
Stacie 10 (70#/band/knees)
Dan 10 (155#)
Damien 6 (bd/rom)
Tim 11 (115#)
Sean C 11 (band/rom)
Sean 7 (95#/band/rom)
Faby 13 (ring rows/push ups)
Paul S (Ring rows/push ups)

W.O.D.7.16.12

For time complete:

1-10 Front Squat (135/205#) 

10-1 Dumbbell Push Press (25/45#) 

Athletes will complete 1 FS, 10 DB PP, 2FS, 9 DB PP....and so on until 10 Front Squats and 1 DB Push Press are completed.

Quote: 

"The ordinary man is involved in action, the hero acts. An immense difference." 

- Henry Miller

Results:
 Nina: 19:31 (125/35) floor
Arin: 18:12 (85/25)
Alison: 15:23 (115/35)
Kathleen: 14:49 (70/20)
LP: 22:00 (85/25)
Dan M: 20:05 (115/30)
Tim H: 14:25 (135/30)
Fish: 19:09 (95/25)
Kim G: 22:08 (85/25) floor
Kate C: 17:32 (Rx)
Jesssss: 12:30 (68/20)
Gene: 24:16 (135/40)
Matt O: 19:00 (135/35)
WW: 15:08 (115/30)
Joe C: 21:25 (145/35)
Erika: 17:11 (75/25)
Nate: 17:26 (135/45)
Dig: 15:32 (135/25)
Vin: 19:52 (Rx) Floor
Roman: 18:16 (135/35)
Stacy: 15:45 (85/20)
Mark S: 15:03 (95/25)
Bre: 17:57 (85/25)
Remi: 14:59 (135/35)
Cate: 15:53 (135/35 ) Rx+ floor
Aim: 17:12 (135/35) Rx+ floor
Wax - 14:40 135/45 Form
KT - 14:30 125/25
King - 12:37 135/35
Mike S. - 16:19 95/35
Mike P. - 18:10 Rx
Ellie - 12:46 70/20
Cecilia - 16:04 25/5
Paul - 10:41 135/35 ROM (Pukie)
Drew - 12:07 135/25
Bob W. - 13:56 135/45
Lauren M 17:40 95#
Chip 22:10 185/165#
Megs 14:26 115#
Peter 21:54 165#
Jay E 9:29 Rx!!!
Nick 21:16 145/35
Oleg 22:42 135/45
Sam B 16:47 135/55 floor
Brian R 13:55 135/35 floor
Lindsey P 8:48 45/15 floor
Peterson 18:09 135/40 floor
Cline 15:00 125/25
JB 11:00 85/25 floor
Jen S 15:27 115/25 floor
Tim McC 13:44 135/45
Randy Kneehab :(
Borden 10:55 155/35
Conn 18:40 155/40
Nicole 13:43 85/15
Calvin 14:00 165/45
Denise 18:57 95/25
Damien 18:51 ?
Justin 19:20 165/45
Paul S 15:54 Rx
Sean 6:23 form
Farfa: 11:59 (83/25)
 Tori: 10:35 (53/15)
Barb: 10:36 (70/25)
Christ: 12:46 (45/15)
Jonathan: 11:42 (85/25)
Mike W: 19:21 (155/35)
Mel: 12:37 (100/25)
Kim C: 26:27 (73/25)
John C: 16:01 (205/55) Rx+ floor
Susan: 14:20 (85/25) floor
Alexis: 12:19 (75/20)
Sharon: 24:00 (95/25)
John Sch: 25:48 (Rx) floor
Becky: 19:21 (75/25) floor
Rob Ph: 19:20 (Rx)
Jessie: 9:27 (53/15)
Mike Fab: 18:15 (185/45)
Justin H: 14:58 (145/35)
Keith: 26:49 (Rx) floor
Jason: 23:00 (Rx) floor
Rachael: 14:49 (75/25)
Justin R: 17:51 (135/40)

W.O.D.7.15.12

Clean and Jerk 

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

then

At 70% of your 1RM Clean and Jerk 

5 Clean and Jerks

5 Box Jump Overs 20"/24"

AMRAP in 5

Quote:

"Winners build on mistakes. Losers dwell on them."

- Arnold Mori

Quote:
Lauren 105 PR/4 13in
Kim C 90 PR/4 17in
John C 245 /3 24in
Joe 175/3 20in
Dorothy 140 /4? 17in
Jenn Sch 85/ 2.5 ouch
Breanna 100pr/ 4 13in
Stasie 80 PR/4 parallette
Shoeless 205 PR/3 24 in
John Sch 215 PR/5 24in
John AZ 175PR 4 20 in

W.O.D.7.14.12

Cindy

As many rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Quote: 

"While most are dreaming of success, winners wake-up and work hard to achieve it."

- Unknown

Results:
Jeff 11 Rx
Manisha 11 MF knees
Steve 9 black knees
Barb 13 MF knees
BJ 13 Rx
Rebecca 13 Rx
Rinat 14 Rx
Justin 15 Rx
Kathleen 12 MF knees
Erika 10 pull up ROM
Cris 15 Rx
Roni MF modified pushup
Kyle 12 Rx
Tracy 13 green modified pushup
Kim 9 ROM
Megs 17 Rx
Alison 13 pull up ROM
Stasie 11 black knees
Oleg 16 Rx
Cline 9 green knees
Shawn 15 Ring Row
Liz 10 MF Modified pushup

W.O.D.7.13.12

Each member of a 4 person team must complete the following for total time: 

500 Meter Row

30 Burpees

10 Ground to Shoulder Atlas Stones

20 Knees to Elbows

The first athlete starts on the row and when they finish they can move to the burpee station, as the next athlete moves onto the row. The next in line cannot advance until the previous athlete finishes the station ahead of them.

Quote:

Sports to do not build character. They reveal it. 

-John Wooden

Results:

4 Locos: KT, Gina, Calvin, Drew - 16:02 (70, 90, 110#)
Sleepwalkers: Oleg, King, Klutch, Damien - 15:56 (110#)
2 and 1/2 Men: Wax,Coxhead, Mike P - 13:30 (140#)
Party of Five: Lauren M, Mark C, Chip, Mark W, Dianne - 19:52 (35, 70, 110, 140)  
9:30 Boys: 18:26: Rinat 110#, BJ 140#, Mike W 110#
9:30 Girls: 22:22 Cate 90#, Susan 70#, Alexis 70/35#, JNa 70#
12:00 Boys: 20:08 Faby 140#, Jim C. 110#, Jonathan 110#
12:00 Girls:22:27  Megs 70#, Sharon 90#, Jess S. 70#
4:30 Team 1: 16:42 :Kate C 90lb stone, Joe C 110lb stone, Oji 90lb stone, Dig 90lb stone
4:30 Team 2: 19:53:  Becky 70lb stone, Erika 70lb stone, Matt O 110lb stone, John Sch 150lb stone
3:30 Girls: 21:54 Bre 70#, Arin 70#, Alison 110#, Stacy 70#
3:30 Boys.1: 20:19 Rob Ph, 140#, Faby 140#, Keith 150#, WW110#
3:30 Boys.2: 23:02 Justin 110#, Jeremy 110# Mark 90#
Melissa/Liz/Pam/KSB: 16:41
Gene/Kyle/Patrick/Justin: 17:04
JayE/PaulF/TimH/Shawn: 18:06
Faby Solo: 9:32
Tori/Anja/Paul/Borden: 16:29
Nick/Andrew/Justin/Olan: 15:40

Survey Says...

All in favor of a 5:30PM CrossFit Class Thursday and Barbell Strength moving to 6:30PM Thursday evening say, "I"---post to comments.

...if you are opposed please let us know.

thank you,
CFKoP

W.O.D.7.12.12

 Kettelbells over head - check!

 Dumbbells over head - Yep!

 Use the force Peterson!

 Welcome to Rinat

Seeing Double?

5 Rounds for time of:

10 DB Snatch (alternating R/L)

20 wallballs 14# to 9', 20# to 10'

30 Kettlebell swings 35/55#

40 Double unders

Quote:

"Always bear in mind that your own resolution to succeed is more important than any other."
-Abraham Lincoln

Results:
Wax 32:44 75#/dua
Gina 30:38 35/30# dua
KT 20:52 45#
Rebecca 28:24 35#
Drew 35:34 40#,35kb,1/2DU
Tidmore 34:56 40#, 45kb,SU
Paul F 3rounds
King 32:28 45#,55kb,DUA
Shawn 24:40 4rnds scaled
Damien 24:04 3rnds scaled
Chip 36:27 45db
Cline 28:53 4rnds, 40db,44kb, DU
Nick 32:39
Peter 29:19 45db
Lauren Mer. 29:51 20/25db,35kb,SU
Alison 26:50 45db
Alexis 25:23 3rnds 20db, 26kb,10wall,20du/20su
Dianne 26:54 3rnds, 20db,26kb,10wall,su
Lisa C 27:31 4rnds, scaled
Laura P. 24:17, 40db
Peterson 39:24 55#
Mike W. 35:34 50#(4 rds)
Jim C 41:22 65# DUA
Ciera 40:49 40# SU
Megan B 33:23 40#
Kate C. 39:30 55#
Rinat 27:16 60#
John Sch 41:22 85#
Rachael H 24:37 40# (3 rds)
Aimee 29:41 60#
Mike Fab 31:55 (4rds) 65#
Faby 27:31 70#
Sarah J 26:34 (3rds) scaled
Mike P 38:34 70#
Matt O 37:30 50#
Paul 30:12 80#
Melissa 37:34 25# / 26kb
Sharon 40:48 35# scaled
Jess C 48:53 40#
Cate K 33:25 65#
Megs 33:33 45#
Kate K 34:22 40#
Erika 34:41 40# su
Kim G 34:44 4rds 40#, DUA
Heather 33:34 30# su

Summer Slam at CFG on 7/28:
Based on sign ups we have the following teams for the summer slam at CFG ( Barry at CFG needs our teams ASAP). Please post to comments and confirm YES if your name is on this list.  We also still need a few more ladies--who's in? There are three spots left! Ladies please step up for a fun competition.

Team 1
Mike P
Tidmore
Rebecca S
KT
Nina
Wax

Team 2
Megs
John C
Tim M
Keith
Alison
Rachael H

Team 3
Sam B
Jason B
Mike T
Lauren
Becky C
Mel

Team 4 
BJ
Ross
Dan L
Jna
_______(need a lady)
_______(need a lady)

Registration starts at 8:00AM.

W.O.D.7.11.12

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

 

Community Chat:

What's your food weakness, the one thing you cave into? Can't do with out? How's your mental toughness in a WOD or when it comes to food? Post to comments. 

Video:
"Mental Toughness" with Rich Froning and Dan Bailey - video [wmv] [mov] [HD mov]

Quote:

"If you treat an individual as if he were what he ought to be and could be, he will become what he ought to be and could be."

– Johann Wolfgang von Goethe

Results:
Cris 130/145
Roni 71/83 PR
Wax 175/195 PR
Jay E 245/255
KT 92.5/120
Rebecca 70.5/100
Gina 71/86 PR
Cecilia 20/20form
Bob W 135/145
Klutch 135/145
Paul F 195/195
Drew 135/155
Manny 95PR/115
Cate 120/133
Keith 145/185
Kevin 175/195
Nick 140/140
Susan 75/95
Olan 145/ouchie
Justin 140/150
John Sch 165/195
Arin 75/85
Kim G 53/83
Brianna 70PR/95PR
Sharon 90/110
Mel 97.5 FM PR/ 115
Brian R 145PR/175
Joe C 150/155pr
Becky 67/77
Kyle 60/25db
Nathan 185/210
Matt O 135/135
Mike T 165/195
Gene 170/165
Sandy 75/85
Stacy 75/95
Jess S 65/80
Travis 105/150
LP 77/95
Kate C 85/115
Dan L 145/185
Patrick 160/175
Denise 80/100
Kathy B. ??/??
Utah Melissa 50/60
Derreck 185/205
Sam B 195/205
Holly 60/65
John C 165pr/185pr
Faby 135/175pr
Dan M. 100/95
Shoeless 150/165
Jeremy 100/120
Justin K 135/175pr
Conn 160/175
Borden 135/155
Damien 165/205
Sean 155/185
Oji 128/138
Leslie 68/83
Diego 125/135
BJ 130/165