W.O.D.4.10.13

For time:

75/115 pound Shoulder press, 10 reps

75/115 pound Overhead squat, 15 reps

75/115 pound Push press, 20 reps

75/115 pound Front squat, 25 reps

75/115 pound Push jerk, 30 reps

75/115 pound Back squat, 35 reps

Community Notes: 
The CrossFit Endurance Track Workout will be at 5:30PM tonight (4/10) at the Upper Merion Track.  The WOD is a 1 Mile Time Trial. Following the mile will be sprint intervals. If you get to the track early, don't be alarmed as there will be a lot of kids there, the middle school has a track meet until 5:30PM, but it will clear out very fast. The Upper Merion Track is located at 435 Crossfield Road in King of Prussia, minutes from the box.

Wednesday 4/10 @ 6:30pm- Fundamentals of Nutrition with Coach Laura- If you have recently completed fundamentals this is included in your getting started Fundamentals package. Meet Laura in the lobby to learn more about nutrition, the session will last about an hour.

On Saturday and Sunday all classes will be held at he CrossFit Annex (110C DeKalb Street). 

Quote:

“No matter how long you train someone to be brave, you never know if they are or not until something real happens.” 

― Veronica Roth, Insurgent

Results:

Alona 14:40 55
KT 11:52 RX
Wax 11:38 95
King 15:50 RX
Rinat 17:54 95
Ellie 17:01 60
Kim G 17:19 55
Rebecca S 11:42 55
Pete W 13:18 95
Diane 10:53 RX
Bill 18:32 #75
Nick Z. 11:03 #85
Nick 16:59 #65
Ryan 7:33 RX
Regi 16:19 #65
Rob PH 11:09 RX
W.W.III 15:51 #75
Roman 12:29 #95
Sandy 17:40 60
Brett 15:23 95
Derreck 18:32 Rx
Dee Dee 12:04 55
Gabby 19:40 65
Jen S 12:42 53/33
becky 15:41 55/65
Taylor 14:52 15/33
Pam 15:39 53/73
Fayth 16:01 45#
Anne 13:30 35# (15# OHS)
Arin 16:00 65#
Stasie 18:00 47.5#
Conn 14:26 65#
Shoeless 20:49 85#
Kate K. 13:30 75#
Liz 12:07 45#
Savage beast (AKA Keith) 12:50 Rx
Aimee 12:17 Rx
Tim Murray 14:07 95#
Bridget 15:47 45#
Erika 17:25 55#
Leslie 17:20 55#

What's NEW at CFKoP

The CFKoP Annex

We have taken over an additional 1200 sq feet of space about 50 feet away from CFKoP installed a new Pull-up Rig, mats, and outfitted it with new equipment (Address: 110C DeKalb Street). We will start utilizing this space for a Intro Sessions, Fundamentals, Private training, Specialty Programs and Kids Classes; we will eventually be expanding our current class offering to provide even more depth and breath.  

 

Please check your MindBody online schedule and when you see the "room" listed as CFKoP Annex please report to 110C DeKalb Street. Having this space will also allow you not miss any regular classes or strength classes on the weekends we host Level 1 Seminars. Prepare for normal programming in the form of "Mystery WoDs" on those days. The WoD will not be listed on the blog so prepare for the unknown and unknowable.

 

For example this weekend on Saturday 4/13 and 4/14 the 9AM, 10AM, 11AM Strength and Sunday 9AM and 10AM classes will all be held in the "Annex".  See you there!

The FINAL Open Recap

The 2013 Open Sectionals are over.  As usual, there was a ton of energy in the gym and many first time Opener's finished all 5 workouts.  Congratulations.  Similar to last week, there were a lot of changes in the top people based on performances in 13.5.  You can see the final rankings in the link below.  I have included regional and world rankings.  You will notice in some cases, someone is ranked higher in the region then they are in the world.  As we stated in the beginning, we are going with Regional rankings.  Without further ado, here you go.  

2013 Final Open Results

Sadly, we lost 12 people in the fifth week!  It is unfortunate that so many people would get so far than fall short of the finish line.  In 2013, 40% of the people that started the Open failed to finish.  This percentage is significantly higher than last year and hopefully we can turn that around in 2014.  For those that completed the Open, congratulations and I hope that you exceeded all of your goals.  If you fell short, be proud of what you have done...it is an amazing accomplishment just to get through all of the workouts.  For those that were unable to calculate a ranking because you either missed a workout or forgot to submit your score, I hope that you are excited with what you have accomplished as well and now you have something to shoot for in the future.  

There has been a lot of talk about the Competitors Class that I will be running.  The details will be distributed in the coming days but a huge congratulations to those that finished in the top 6.  These 6 were chosen based on Regional rankings and Masters athletes were used in the calculation.  If you did not squeak in the top 6, do not worry as requirements for this class will be posted shortly.  If you have any questions, please direct them at me.  Here they are, in order

Vinny, Sam, Faby, Ryan, Mike T, Keith

LP, Kate C, Cate K, KT, Aimee, Andrea

Quote:

“Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.”

~Les Brown

W.O.D.4.9.13

 Mr. Peterson!

Welcome to Jill! 

Philly!

"Eva"
(yes, she's a little evil...)
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*

or baby Eva
5 Rounds for time of:
400 M Run
KB Swing, 15 reps 1.5/1 pood (55/35lbs)
15 Pull-ups

*If you decide to do "Eva" we will be putting a time cap of 50 minutes on this WOD.

Compare to (12.1.09), (6.27.09), (1.27.12) and (10.10.12)

Quote: 

“Freedom is not worth having if it does not include the freedom to make mistakes.” 

~Mahatma Gandhi

Results:

Baby Eva
David L 23:06
Mike C 19:33 53#/black band
Lauren M 25:38 44#/Red
Gina 33:40 800m,44#,floss
Roni 25:21 55#
Jay E 40:53 (800m)
Kim Cox 30:30 #35/4 Rounds Ouch!
Diane 30:55 #35/Black
Christ 27:30 #26/Blue
Bill 45:21 800mRuns/#55
Jonathan 34:08 800mRuns/#45/Blue
Jessie 28:04 #35/Green/20Reps
Kara 28:34 #26/Blue
Cate 20:43 Rx
Aimee 25:50 Rx
Peterson 24:22 Rx
Chris A 28:07 Rx
Jill 16:30 3 rds/18#/blackband
Barb 31:52 ROMpu
Becky DNF
Anja 20:063r/26/bnd
PH 23:47 Bnd
Brian 23:28 Rx
Mark B 22:55 Rx
Lindsey 28:47 blk/26
Arin 34:05 Rx
Travis 23:15 sc
Richard 27:30 44/bnd
Joe 24:00 Rx
Justin 27:36 Bnd

Eva
Mike P 41:39 Rx
King 41:30 55#
Rinat 48:38 4 Rounds
Westwood 35:59 4 rounds/Sc
Cris 49:00 Rx
Gene 49:30 Rx
Laura 34:15 4 Rounds
Vinny 47:34 Rx 

The 13.4 Open Recap

Aimee was in California and she is the master of the Duck so this is late coming to you.  These are the results after WOD 4 in the 2013 Open Sectionals.  WOD 4 was a familiar rep scheme with different movements.  HQ took 12.5 and substituted in toes to bar and clean and jerks.  It was the 4th workout in a row that testing something above your head.  Note to self...work on shoulder strength in the coming year.  We had lots of movement on the KoP leader board and it was exciting to see people push as hard as they can to beat that certain person in the gym.  WOD 4 officially knocked KoP out of contention for a spot in the 2013 Regionals but the competition was far from over.  See the gym standings below.  

Click here

In order to fit the scores on one page for the Duck to see, I hide a bunch of the columns.  If you would like to track your Regional standing from week to week, please email me for the full file and you can see anything you want.  Unfortunately, I did not do this during Week 1 so it is not complete.  I will do better next year.  

I will work on the final rankings tonight and hopefully get them up by Wednesday.  Great job everyone!

Get to know your coaches- Vinny

1.    How long have you been doing Crossfit?

I’ve been doing Crossfit for 2½ years officially.  However, I have been doing the elements of Crossfit as long as I can remember.  I started weightlifting at 18 and have always been an athlete and a runner (even though I despise it).  I enjoy all of the elements of athletic training, but it wasn’t until I found Crossfit that they were all in one place.

2.    What certifications do you have?

CrossFit Level One Trainer, CrossFit Olympic Lifting, CrossFit Football

3.    What future certifications do you want to get?

CF Mobility is a must.  I would also like to take the Powerlifting and Coaches Prep courses.   Maybe something non CF too…like something from USA Weightlifting  just to get a balanced perspective on things.

4.    What are your favorite things to coach?

This may sound cocky, but that’s nothing new, I like coaching movements that I am good at!!  I feel like the more I can relate to the movement, the more I can understand what goes wrong when an athlete is performing it, and therefore help to correct mistakes.  When I first started, my knowledge was limited to mostly bench press and pull-ups of course.  But after getting some good experience, I feel like I am all over the dead lift and squat as well.  I’ve noticed some athletes really responding to queues and corrections which makes those moves really fun to coach!!

5.    Why do you like coaching?

I like coaching because it gives me a chance to affect people’s lives.  Maybe just for an hour or so per day, but I think sometimes it goes beyond that.  I believe that the most important thing in life is living it to the fullest.  If we aren’t taking advantage of our strengths, as well as recognizing our weaknesses, we aren’t living our lives to the fullest.  Whatever path or direction you choose, your physical being is crucial.  You may as well have a bad ass physical being, and I love helping people get there.

6.    How would you classify your style?

Aggressive, I guess.  I’m loud, honest and I challenge people to get out of their comfort zones.  I have a great relationship with most people at the box because I coach morning, evening and weekend classes. I also WOD with the group more often than not.  Being close to everyone allows for comfortable relationships and open lines of communication, which has led our athletes to results and some fun, all at the same time.

7.    Other interests outside of Crossfit?

Team sports, mountain biking and being outside in general.  I like to play guitar and sing when Sarah isn’t home too!

8.    What are you top 2 Crossfit goals for 2013?

Help KOP get back to regionals and achieve a front rack position that looks like Coxhead’s.

9.    Favorite Crossfit memory?

Watching Plentus and Danny storm into WOD 1 at the 2012 regionals.

10. What's your "day" job?

      I am an insurance appraiser for a major insurance company; I guess I help people 

      in some small way.  But really, I get a lot of vacation time and have a free car!! 

11. What would you be doing for exercise without Crossfit?

I actually enjoyed my time at the globo gym and had some success, so I would be back there.  Maybe I’d join a rock gym or go back to playing men’s league football too.

12. Favorite cheat foods?

Pepperoni pizza, but that might not count as a cheat food since it’s a staple in my diet.

W.O.D.4.8.13

 Dip, Drive PRESS UNDER and Stand!

Push Jerk

5-3-3-1-1-1

10 min AMRAP of: 

Ascending Ladder 

1 Push Jerk (95/135#) 

1 Box Jump (30, 24") 

2 Push Jerks 

2 Box Jumps 

3 Push Jerks 

3 Box Jumps Etc.. 

*all push jerks are pulled from ground for first repitition, your score will be the total reps completed.

Quote:

"The wise person questions himself, the fool others"

-Henri Arnold

Results:
 Dan L 220, 78 Rx
Alison B 85, 79 (55#/21")
Sharon 125, 72 Rx
Ryan 305, 88 (185#)
Regi 100, 90 (65#)
Katrina 40, 112 (40#/17")
Fayth 95, 93 (65#/13"+25)
Anne 95, 97 (55#/13"+25)
Roman 180, 76 Rx
Schaefer 255, 150 Rx
Gene 250, 103 Rx+
Kathleen 110PR 9rds+6 65#/20"
Justin 225 9rds+1 Rx
King 215PR 9rds+8
Wax 205 7rds+15 Rx
Rebecca 115 8rds Rx
Steve Z. 105 10rds 65#/21"
KT 140 9rds+8 Rx
Mike S. 120 6rds+3
Pat P. 210Pr 8rds+6 Rx
Gina 95 9rds+11 75#
Ellie 100
Jay E form 8+1 (135/28")
Lauren M 105# (55/21")
Oleg 185# 7+9 (135/25")
Dinger 130# 8+11 (95/25")
Pete 165 8+1 (rx)
Nick Z 165 9 RX
Diane 175PR 9+5 #95/20'
Barb 110 8+6 #75/24'
Mrs. W 95PR 6 #65/20'
Mr. W 125 9+5 #95/30'
Kara 95 9 #53/20'
Christ 98 9 #63/20'
Jonathan 165 8+16 #95/20'
Rinat 185 8+2 RX
David 125 8 #65/24'
Cory 125/8@95
Flounder 185/7+12@95
Tidmore 155PR/9:3 115
Dave N 135/7+5@95
Andrew 175PR/8+7@115
Sandy 95/76@70
DItty 105/8+4@75
Vinny 255/111Rx
Kyle W 135/8+9 @95
Shawn 205/9+2 Rx
Jen S 108/98@73
Borden 195PR/91 24"
Pablo 95/7@75 17"
Shoeless 195/8 Rx
Matt B 225PR/9+6 24"
Ryan S 165/8+6 @115 24"
Sam B 235PR/93 Rx
Mike T 255PR/113Rx
Brian R 220PR/9+7 25"
Lizzie 85/8@65 21"
Kate K 135/9+10 20"
JaIme 95/9+7@55 20"
Shannon 95/11+5@55 20"
Conn 225/60Rx
Derreck 225/105 Rx
Erika 105/7+6@85
Heather 105/80@95 18"

Autism WOD 4.27

Autism is a developmental disorder that affects an individual’s communication, verbal or nonverbal, and social interaction. Repetitive motions or noises are also often present in those diagnosed with autism. Presently, there is no one cause of autism but it seems to have its roots in very early brain development. Symptoms tend to become apparent between the ages of 2-3 although some higher functioning spectrum disorders such as Aspergers Syndrome, can take longer to diagnose. Research is beginning to show that there may be a genetic link in combination with environment affecting early brain development. Some research also points to specific gene mutation that can occur in rare cases and may be enough to cause autism.

Autism is more prevalent in boys than girls. It affects about 1 out of every 54 boys as opposed to 1 out of every 252 girls. This means 1 in every 88 children in America is affected by an autistic spectrum disorder. To put this into perspective; there are more children diagnosed with autism each year than with juvenile diabetes, AIDS or cancer, combined. There is no known cure for autism however, with the proper interventions individuals on the spectrum will go on to lead happy and fulfilling lives. 

Autism Speaks has grown into the world's leading autism science and advocacy organization, dedicated to funding research into the causes, prevention, treatments and a cure for autism; increasing awareness of autism spectrum disorders; and advocating for the needs of individuals with autism and their families. 

Over the last year, Crossfit King of Prussia has introduced groups of students from The Vanguard School to the functional movements of Crossfit. The Vanguard School is a special needs school in Paoli, Pa that serves students with a variety of disabilities. About 70% of our students have an autistic spectrum disorder. Aimee Lyons visited The Vanguard School in April for career day and students were intrigued. Many students had had negative experiences at previous gyms or were not well versed on how physical activity could be fun. Our first group of students began a six week Crossfit program in the summer of 2012. Once a week this group of ten students came to Crossfit for a kids WOD geared specifically to them. It was such a success; we brought another group in the fall. Eight students came for eight weeks. The kids loved it! They were so enthusiastic about Crossfit days. They all loved being part of a group where they were not only able to FEEL capable of doing the movements but they WERE capable. When the eight weeks were over, they begged me to bring them again. My hope is to bring another group over the summer of 2013. Also exciting is that one of our students has actually become a member of Crossfit KOP and comes on his own.

April is National Autism Awareness Month. In honor of this, Crossfit King of Prussia will be doing a special WOD to celebrate individuals affected by autism. Friends, family, and kids are welcome. Donations will be collected as people see fit to give. All proceeds will go to Autism Speaks to help with their research, treatments, and advocacy. We hope to see everyone join us to WOD for Autism on April 27^th!

Autism Speaks. 2013. http://www.autismspeaks.org/about-us

This is a cause that hits very close to home for us as one of our members--she not only works at The Vanguard School as a behavior specialist but her son, Luca, has Aspergers Syndrome. Thank you Arin for the courage and for allowing us to touch the lives of so many kids at the Vanguard School. 

The WOD:

AMRAP in 18 Minutes

Teams of two complete the following one person working at a time. Athlete A will complete one round and then Athlete B completes one round alternating back and forth until the 18 minutes elapses.

Intermediate:

5 Box Jumps

10 Burpees

15 Air Squats

Advanced:

5 Box Jumps 24/30"

10 Burpees

15 Overhead Squats 75/115# 

This WoD will run at all classes on 4/27 at CrossFit King of Prussia. Hope to see you all there!

Click here to Donate today!!

W.O.D.4.7.13

Keith does King Kong

Hang Power Snatch

2-2-2-2-2-2-2

Cash out:

4 burpees on the minute for 7 minutes and in the remainder of the minute complete max Hang Power Snatchs at 50% of your new 2RM. Total score is the total Snatch Reps completed in 7 minutes. 

Community Note:

OPEN gym is today from 11-1PM. Open and free to all CFKoP members who need to make up a missed wod, challenge themselves to a new wod or work a skill or strength. 

Quote:

"Never fail to know that if you are doing all the talking, you are boring somebody."

-Helen Gurley Brown

Results:
Kathy 40/26
Jackie 100PR/56
Becca 55/34
Erika 85/64
Kim 75/73
Diane 110/76
Jack form/37
Kyle W 95/81
Mark C 115/87
Dave 100/50

W.O.D.4.6.13

Workout 13.5 

MEN - includes Masters Men up to 54 years old 

Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 

 If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. 

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. 

WOMEN - includes Masters Women up to 54 years old 

Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. 

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Community Notes:
We will begin heats at 9:00AM.

Happy Birthday Aimee!!!
Those of you that have been around awhile will know that I usually hack the blog on Aim's birthday and create a workout for her.  This year, due to the Open, I cannot do it...I guess lucky for you?  It is easy for me to sit here and list a million things about Aimee that I love and admire but all of you would expect that because I am her husband.  With that in mind, this year I decided to ask a few members of the gym to tell me what Aim means to them...here are a few quotes that I got:

1) Aimee the coach, Aimee the business owner, Aimee the mom and Aimee my friend, I am lucky enough to know them all and respect the many hats that you wear!  Happy birthday girl! Enjoy your day, you deserve it!

2) Aimee, you are definitely an Aries woman!  It is your fire and drive that has mad CKOP what it is today.  I am grateful to be one of your coaches.  You allow us to learn and grow into our passions and abilities.  I have consistently become better all around within this community that you have created.  I hope your birthday is awesome!

3) Aim, I want you to know that your energy and attitude are contagious.  Even though I'm usually coming when you're going, just brushing shoulders with you for a moment is great for me.  You remind me that the daily grind is over and it's time for CrossFit.  Whether I'm gearing up to coach or workout, it's a nice burst of sunshine on what may have otherwise been a blah day.  Thanks for everything and have a great birthday!!!

4) Aimee, you're always good for a big smile and greeting everyone that walks through your door.  You've brought this community from a tiny class at FAC to a huge group of people here and that's awesome to see.  Happy birthday!

5) Aimee, you are Super Woman.  The amount of things that you successfully juggle would make even the world's best circus clown jealous.  Your ability to place a high priority on your family all while putting up with all of the minutia that no one in the gym sees is mind blowing to me.  Your passion to create something special has had a positive influence on our lives and you have made each of us better, either directly or indirectly.  I love you with all of my heart and could not wish for a better best friend, wife or mother for our children.  You're the best and a constant inspiration to me.

The 2013 Open season comes to an end on Saturday.  In honor of that AND Aimee's birthday, we invite everyone to stay after the final buzzer for a few drinks.  It will be 5 o'clock somewhere.  We will have some beer and champagne but please feel free to bring your own drinks and snacks.  We worked hard for 5 weeks to push our bodies further than we thought possible...let's regress a little by celebrating with friends and family.

Quote:

"Hold your head high, stick your chest out. You can make it. It gets dark sometimes but morning comes out...Keep hope alive."

-Jesse Jackson

Results:
 Denise 35
Jim C 51
Joe C 45
Nick 63
Mike S 21
Sharon 15
Kyle 43 (scale)
Kathleen 15
Flounder 22
Mel 46
Joe P 38
Steve 15
Andrea 29
JNa 15
Alona 32
Jason 50
Derreck 51
Jess C 49
Barb 22
King 60
KT 57
Borden 56
Conn 47
LP 65
Gene 52
Rebecca 15
Luke 28
Patrick 41
Justin H 66
Aim 47
Jen S 45
Megs 49
Ryan B 63
Dan L 55
Sarah 15
Oleg 62
Jay E 60
Tobin 69
Ditty 20
Vinny 83
TP 66
Keith 69

Jess getting high!!!

Who's preggers?

Barb getting it done.

 Mad ups!

BarBelles

BarBelles is CrossFit King of Prussia's all-women's strength and conditioning program run by Coach Plentus. We saw a need for women to become comfortable with strength training and created an eight week program for a small group of women to focus on explosive power and strength movements. The first session ran in early 2013 and the ladies saw gains of 10-30% on their power and olympic lifts, all while not getting "bulky."

 Click here to find out more details on the next session which will begin on 4/15! 

If you would like to join BarBelles, then sign up here!