W.O.D.11.5.12

400 Meter Run 

30 Box Jumps (24/21")

500 Meter Row

50 Kettlebell swings (55/35#)

2 Minutes on AirDyne Bike

21 Thrusters (95/65#)

150 Double Unders

25 Burpees

Coaches Note:

Complete THREE out of the FOUR couplets. Time will be recorded for each individual "sprint" and there will be full recovery between couplets.  There will be a FIVE minute cap on each workout.  The athlete does not need to go in any specific order.

Quote:

"It is better to be alone than in bad company"

George Washington

Results:
Kelvin 1. 3:52, 3. 2:56, 4. 4:23
Brian 1. 4:25, 2. 3:47, 4. 4:30 su
King 1. 3:34, 2. 4:10, 4. 4:50
Bekah 1. 4:00, 2. 4:07, 3. 4:02
Thor 1. 3:22, 2. 4:44, 3. 4:56
Kim G. 1. 4:37, 2. 3:47, 4. 5:00 su
Cris A. 2. 4:32, 3. 4:16, 4. 4:48
Roni 1. 3:42, 2. 4:35, 3. 5:00
Gina 1. 3:49, 2. 4:00, 4. 5:00
KT 1. 3:18, 2. 3:53, 4. 4:59
Pat P. 1. 3:18, 2. 5:00, 3. 4:15
Balmer 1. 2:26, 2. 3:49, 3. 2:56
Jay E 3. 3:00, 2. 4:24, 1. 4:58
Mark 3. 3:25, 1. 3:11, 2. 4:32
Lauren M 1. 4:47, 3. 4:20, 2. 4:53
Chip 1. 3:14, 2. 4:15, 4. --
Lam 1. 2:51, 3. 4:45, 4. 4:33
Jessie 3. 4:20 1. 4:16 2. 5:00
Amanda 1. 3:47 3. 4:27 2. 4:44
Barb Z 3. 3:30 4. 5:00 1. 4:20
Beth O 1. 4:59 2. 4:27 3. 3:18
Chris T. 2. 4:42 3. 3:40 1. 4:37
Kara 1. 3:38 3. 4:00 2. 4:58
Liz O 1. 4:25 2. 5:00 3. 4:04
Nick Z 1. 2:44 2 4:21 4. 3:13
Jonathan 1. 3:16 2. 4:21 4. 5:00
John C 4. 2:44 1. 2:43 3. 3:05 (RX)
Kim C 4. 5+ 1. 4:00 3. 4:47
Sarah W. 1. 5+ 2. 5+ 3. 5+
Mike W. 4. 4:15 1. 3:58 3. 4:48 (RX)
Liz (4,1,2) 4:39, 3:39 (steps), 4:58 (26#)
Pukie Dig (2,3,1) 4:52, 4:15, 4:18
Arin (3,1,2) 13, 4:41, 41
Ryan (1,3,2) 3:07, 3:15, 3:28
Robin (1,2,3) 4:57 (17"), 45 (russian), 4:54 (35#)
Joe C (3,4,2) 19, 4:50, 4:49
Dan (4,2,3) 4:55, 35, 4:12
Jessey (2,1,3) 4:22, 3:55 (17") 2:50 (15# rom)
Rachael (2,3,1) 4:58, 4:45, 4:53
Ross (1,2,4) 2:43, 4:30, 5+
Rob Ph (3,1,2) 3:10, 4:06, 4:22
Sharon (4,2,1) 5+, 5+, 5+
Becca (4,2,3) 5+, 5+, 5+
Justin (3,1,4) 4:11, 3:24, 5+
Joy (4,2,1) 5+, 4:31, 4:25
Tracy (1,3,4) 3:40, 4:41, 5+
Rinat (2,1,4) 3:16, 3:15, 4:06
Vinnie G (2,1,3) 4:17, 3:35, 4:54
Flounder 1. 4:14 2. 4:45 45# 4. 5:41 Dua
Faby 4 4:15 1. 2:26 2. 3:56
Patrick 3 4:24 1. 3:29 2. 4:56
Jess S 2. 5:10 1. 4:57 4. 7:05
Jen S 2. 3:46 4. 5:00 3. 4:35
Shawn 1. 3:31 4. 4:41 2. 5:02
Mark B 2. 4:10 1. 3:27 3. 5:08
Kathleen 1. 4:19 2. 4:58 4. 5:35
Matt G 3. 5:07 1. 4:52 ?
Oliver 1. 2:03 2. 4:00 4. 3:43
Vinny 1. 2:12 2. 4:18 4. 3:44
Randy 2. 4:37 3. 4:32 4. 5:14
Jeremy 1. 4:29 2. 3:55 3. 5:04
Jess C 1 3:40 step ups 2. 4:31 3. 4:32
Jackie 4:16 17" 4:38 3. 4:12 45#
Mark W 1. 3:24 2. 5:10 3. 4:23
Erika 1. 3:34 2. 4:26 3. 4:02
Ditty 1. 4:20 2. 5:13 3. 5:09
Derreck 4:17 2. 4:45 3. 4:01
Andrew 1. 4:43 2. 4:22 4. 5:10
Oleg 1. 3:42 2. 4:20 3. 4:29
Borden1. 3:27 2. 4:50 3. 3:45
Conn 1 4:01 2. 5:00 4. 5:45
Kate C 1. 2:48 2. 4:14 3. 3:28
Denise 1. 3:35 step up 3. 3:17 wall balls 4. 5:13
Anja 1. 3:34 17" 2. 4:37 26# 3. 3:50 45#
AJ 1. 4:14 2. 5:25 3. 3:51

W.O.D.11.4.12

THE WOLVERINE:

6 Rounds for time of:

10 Clean and Jerks 135#/95#

20 Pull-ups

100 Sit-ups

1 Lyons Loop Run (approx 600M)

or the...

THE WOLVERINE CUB:

4 Rounds for time of:

10 Clean and Jerks 95#/65#

20 Pull-ups

50 Sit-ups

400M Run

Community Notes:

Come in costume if you dare!

Open gym will be from 11-1PM, coordinated group classes at 9AM and 10AM as usual, but you are welcome to run over to complete the "Wolverine". 

 

Quote:

"We are not victims of aging, sickness and death. These are part of scenery, not the seer, who is immune to any form of change. This seer is the spirit, the expression of eternal being."

-Deepak Chopra

Results:
WOLVERINE 2012!!!!!!

Kristin 64:41
King 68:15
Peter W 70:50
Tidmore 1:27:49
Shaefer 72:50
Mike P 65:19
Faby 61:04
Mike T 52:15
Balmer 1:05:00

Cubs

Megs 26:41 Rx
Jeff 40:02 Rx
Rebecca 39:40 85/MF/600m
Manisha 83:58 30/Black
Travis 38:55 115
Kim C 42:44 3 Rounds Cub row/run
Mike S 44:41 Rx
Erika 40:43 65/band 5 rounds cub
Kim G 42:38 75/band/75 sit-ups
Francie 43:18 Cub scaled
Ellie 39:04 band/75 sit-ups
Barb 35:02 MF
Jna 48:22 65/blue+MF
Sam 25:10 Cub Rx+135
Brian D 37:13 85
Kathy 35/black
Jess C 34:13 MF 52:50 6rounds
Arin 44:52
Jen S 33:18
Stasie 49:15 55/bands/jumping
Allison B 35:03 45
Samson 33:40 Rx

Thank you!

...It was a good day with Natalie Burgener-

the 2008 Olympian taught us how to Snatch and Clean & Jerk.

W.O.D.11.3.12

 We have some new shirts available at CrossFit KoP

CrossFit King of Prussia is CLOSED today.

Our coaches are working on skill development to better serve you!

Get ready for Wolverine and open gym tomorrow!

Quote:

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves."

-Lao Tzu

W.O.D.11.2.12

For time, a team of two must complete the following:

(1 athlete works at a time)

2K Row

200 Kettlebell swings (35/55#)

200 Goblet Squats (35/55#)

*The above work can be partitioned and complete in any order.

Read: 

How to go from good to great by Larry Palazzolo

Quote:

"Speak when you are angry and you will make the best speech you will ever regret."

-Ambrose Bierce

Results:
ellie/kim 25:09 rx
StephI(26#)/Bekah(rx)23:18
King/tidmore 23:31 rx
stevem(45#)/Klutch(rx) 25:35
Brian/Becca(bike)/Gina 25:42 35#/300reps
KT/Roni 23:09 Rx
Schaefer 18:00 (1/2Rx)
Jay/Lauren 22:45 Rx
MarkC/Peter 19:30 Rx
Elijah 10:14 500m & 50reps/18#
Lam 17:06 800m & 80 reps/RX
Steph V. 17:00 1/2rx 
Mike/Sarah W 31:32 18/44
Megs/Barb 23:05 Rx
Dawn/Amanda 27:10 35/26
Jonathan/Rinat 21:54 55/35
Chris/Kara 28:27 Rx
Brian/Olan 27:44 Rx
Jackie/Jesssss 31:33 Rx
Anne/Fayth 29:59 26/18
Rob Ph/Mike Fab 22:22 Rx/ROM
Justin R/Joe C 23:15 Rx
Joy 33#/Allison 26# - 21:10
Vinnie 35#/Ryan 53#- 18:11
Mark B/ATOM (44#) 23:57
Faby/Ross 20:59 Rx
Travis/WW 27:36 Rx/ROM 
Andrea/Sharon 29:18 26#
Kellie/Krista 28:04 26
Anja/Denise 23:32 18/26 Dsub Pushups
Lisa/Peterson 24:34 45/26
Mike P/Roman 22:32 Rx
Rebecca/Manisha 23:59 35/26
Ryan/Kathleen 23:59 35/35
Lisa/Stasie 30:01 26
Albert/Ben 20:35 44
Heather/Keith 20:50 Rx

November- Athlete of the Month

Flounder!

Hometown: East Stroudsburg

Current Location: Collegeville

Age: 32

Occupation: Muni-Bond Analyst at Vanguard

College: Philly U 

How long have you been a CrossFitter? Close to 3 years, I am the weirdo who didn't jump in with both feet, I came once a week for almost a year, then twice a week, then finally 3 times a week for the past year or so.

Did you ever play sports? I played soccer until high school, and swam from the age of 5 till college.

What is your biggest achievement at CrossFit? Getting a pull up, there was no better feeling than being able to look over the bar for the first time without a band, now if I could just get two in a row.

What do you feel that you still need to work on? There is not enough room here to list them all, but if I had to pick one thing it would be squat depth, yes Jason I know, do more wall squats

Goals for the rest of this year? Dial in my nutrition. I eat 100% paleo 50% of the time, and would like to get that to 80%-90%. I am sucker for free food at work, and there is a lot of it.

What's your favorite WOD? I really don't like any of them, but that's why I come. I would never make myself do any of the WODs on my own. If I had to pick movements that I wouldn't mind in a workout I would pick running, push jerks, and sit-ups. Though Aimee would probably make it some evil rep scheme or 10 rounds to ruin it.

What is the craziest insane workout outside of CF you have ever done? Crossfit is my insanity, my family and friends still look at me funny when I tell them what we do. Though if you tell me there is beer at the end I will do just about anything.

What’s your least favorite WOD? Angie, she is a raging bitch

What’s your favorite lift? I am starting to like the snatch, terrible at it, but it's growing on me

What’s your least favorite lift? Front squats, see squat depth problems and you understand

What skill do you want to work on in 2012 the most? Double-unders, I can get 10 every so often, but getting on the board would be something

What's your favorite foods, and snacks? Beer, especially IPA's, and a good burger

What’s your favorite piece of workout "gear"? My inov-8's, fixed my heel striking ways fast

What do you say is your biggest improvement since starting CF? Box jumps, I still remember my first workout, not that I am scared or anything, but I could only step on a 13 inch box, now I can do workouts on a 25 inch box, and can get on the 30 inch for a couple reps.

Who is your favorite coach? No PC answer here it's Plentus. He lives, breathes, and eats this stuff. His creativity, whether it be with scaling, warm-ups, etc is amazing. Though I also want to thank all of the coaches for their help, you have assisted me more than I could have asked for.

PR's to mention? Goals Reached? Nutrition highlights?... Running a 5k and being able to sprint to the finish, not eating cereal for over 2 years, competing in the 2012 open and the King and Queen of Prussia, 375 dead lift. 7:10 mile. Beating my wife at most workouts.

Thank you, I don't really consider myself an athlete, heck I have never RX'd a workout, but I know I am in the best shape of my life, and I have CFKoP to thank. I love coming to box, complaining about the WOD, then feeling really good about finishing it. I love working out with all of you, and appreciate all of the support I have received from day one. I wouldn’t still be at the box if we’re not for my wife supporting me all while first being pregnant, and now raising Wes. And a special thanks to Mike and Gina for showing us the “Boxswitch” which has allowed both of us to keep coming to the box and not lose our minds.

Congratulations to Coach Mel and Derek on the birth of
Eva Corinne! 

Born on Halloween 10/31 weighing in at 7lbs 3 oz...Both healthy and happy; Mom CrossFitted throughout her whole pregnancy!

W.O.D.11.1.12

 Byrnsie!

 Becky adds some back flips to the WOD!

Tim Mcc

10 rounds for time of:

3 Power Cleans (125/185#)

6 Handstand Push-ups

Quote:

"Always do your best. What you plant now, you will harvest later."

-Og Mandino

Results:
Brian D 9:10 (75/box)
Kelvin 12:12 (135)
Jay E 18:44 Rx
Balmer 12:22 (185,stinkbug)
Mike S 20:40 (125/115,bnd)
Gina 16:51(75/wall hold)
Kristin T 12:56(5rounds/abmat)
Peter W 11:12 (135)
Bekah 6:29(85/abmatplate)
Lauren Mer. 7:38(85/stinkbug)
Jonathon 11:29 (95)
Jason H 11:11 (155/2abmats)
Mike T 12:58 Rx
Rinat 20:56 135#/2AB
Byrnsie 19:36 Rx
Jessie 13:00 SB/15#
Justin H 16:25 155#
Dan L 21:30 165#/SB
Mark B 20:35 2AB/150#
Tim Mcc 21:40 135#
Paul F 13:55 155#/SB
Diego 6:50 (DL/PU)
Kim C 9:57 mama scale
Ryan 19:55 1ABmat
Mike P 22:00 8rds 155#
Andria 13:58 15/Pushup
Sharon 15:03 105#/SB
Becky 10:30 85#/2 back tucks
Kate C 13:49 Rx
Vinny 18:40 Rx
Arin 15:50 95/ROM
Denise 9:49 35/SB
Tim H 12:30 135/box
Sam B 7:54 Rx
Klutch 15:14 165/ROM
Anja 9:12 45/ROM
Melissa S 12:06 63/ROM
Dan M 13:10 115/HSKU
Jess S 9:05 70/SB
Oliver 9:47 Rx+205
Luke 11:53 115/Box
Ben 12:40 125/ROM
AJ 15:16 ROM
Jess C 17:50 95/ROM
Lam 15:31 125
Becca 8:52 75/press
Ross 18:27 Rx
Aimee 8:37 Rx
Joe C 16:01 145/SB
Gene 17:38 Rx
JZ 16:05 115
Rob Ph 11:09 165/SB
WW 13:29 155/SB
Brian R 8:29 155/AB
Faby 9:50 Rx
Roman 11:57 145/SB
Joy 8:38 85/SB
Keith 11:11 Rx
Steph I 10:15 45/SB
Megs 18:40 95/AB
Jess Sal 12:19 73/SB

W.O.D.10.31.12

Happy Halloween! 
(come in costume if you want!)

Snatch 

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

Community Notes:

The Wolverine will be postponed until Sunday, November 4th.  On Sunday there will be a coordinated warm up at 9:00AM and 10:00AM. Due to the length of the "Wolverine" - our house workout, coaches will allow you to roll through to the next class. Open gym will also be on Sunday from 11-1PM, so the option to complete this workout will be from 9:00AM until 1:00PM on Sunday. Open gym is a time when the gym is open for you to come in to work on a skill, strength or any met-con you can dream up!

All Classes on Saturday, November 3rd will be CANCELLED; we are hosting a CFKOP coaching and lifting development session so that we can better serve you in the future.

Quote:

"We acquire the strength we have overcome."

-Ralph Waldo Emerson

Results:
KT 105(pwr)
Cris 105 PR
Brian 75 Form
Roni 80 PR
Becca 70 PR
Lam 125 PR
Kelvin 155 PR
Gina 70 PR
Ellie 75
Lauren 70
Peter 140
Jay E form
Keith 175
Paul F. 140 PR
Justin 150 PR
Bekah 90 PR
Rinat 115
Andria Form
Dawn 65 PR
Schaefer 170
Pamela 75
Balmer 165
Ryan B 205
Keith L form
Gene 195 PR
Vinnie form
Jim C 155 PR
Steph 125
Joe C 135
Trevor 115
Tyrell 105
MIranda 105
Ryan S 115
Bre 80 power PR
Anne 45 power
Fayth 60 power
Tim H form
Oliver 225
Ben 115
Vinny 185
Becky 75 hang
John C 185
Kim G 75 power
Al 185 power
Conn ??
Borden 115
Keith 135 (better form)
Albert 145 power
Leslie 75 power
Linda 55 power
Rebecca 75
Kate C 110 power

W.O.D.10.30.12

 "BAC"= Big ass class! 
Way to get it Brian R!

 Chris A!

 Visit from Christina!

 Mike T!

Vinny  

CrossFit King of Prussia will be CLOSED for the 6:00 AM, 9:30 AM & Noon classes today due to Hurricane "Sandy"

We plan to re-open at 4:30PM; if there is no damage or flooding of the Schuykill...the WOD for the 4:30/5:30/6:30 and 7:30PM will be the following.

2 Rounds for time of:

50 Pull-ups

75 Double Unders

50 Push Jerks (75/115#)

75 Sit ups

Quote:

"If we all did the things we are capable of doing, we would literally astound ourselves." 

-Thomas Alva Edison

Results:
Jason 30:42 Rx
Aimee 23:16 Rx
Brian/Rob 21:34 scale
Sharon/Jessie 24:33 scale
Joy/Bre 23:36 scale
Todd B/Christina 29:35 scale
Todd R time cap
Balmer 29:26 Rx
Megs 27:33Rings DB
Kate C 29:37 Rx
Becky 41:14 Ring Pull-ups
Vinny 21:42 Rx
Ryan 32:03 Rx
Kate K 28:22 55
Schaefer 30:20 Rx
Faby 34:36 Rx
Gripp 37:20 DB35
Flounder 36:38 25DB/band
Liz T 24:34 15Db/25Pull-ups
King 33:44 Rx
Byrnsie 31:46 Rx
Cris A 35:53 Rx
Olan 39:42 Rx
Kimbo 15:40 1rnd KBS 15Dbs
Coxhead 21:52 Rx
Mike T 23:36 Rx
Jerry 38:28 115/95
Alison 30:45 75/mf
BJ 36;07 Rx
Gene 39:43 Rx
Ryan S 36:51 75/dua
Lisa C 35:30 45/su/band
Miranda 27:46 25/blue
Erika 34:48 63/dua/band
Steph V 36:35 75/band
Jackie 37:29 55/45/su/band
Kathleen 32:40 45/band
Rinat 34:08 95#
Jeff 32:15 45/band/modified reps
Stasie 41:40 35# su
Derreck 41:28 115 dua
Nick 40:00 115 su
AJ 41:27 115 su
Al 41:17 115 band su
Paul 39:07 su
Oleg 37:29 su
Dan 40:50 75 band
Mike S 41:37 65 floss
Shoeless 23:46 115 1/2 reps

Hurricane Sandy UPDATE

The equipment has been moved to higher ground so bring it Sandy!

CrossFit KoP will be OPEN for the 3:30, 4:30, and 5:30 PM classes this evening. 

CrossFit KoP will CLOSE after the 5:30PM class on Monday 10/29 and will not re-open until the 4:30PM class on Tuesday 10/30.  If the storm impacts the area more than we anticipate, the afternoon/evening classes on Tuesday may also be cancelled.  Please check the blog for the latest updates.