CrossFit KOP

Regional Preparation
...with the CF Delaware Valley Ladies

Meg Calpin, Col O'Connor, Myself, Granny, Nikki & (Kerry, not pictured) will all be competing in the CrossFit Games Central East Regional in Logan, Ohio on May 8th-9th. Saturday morning we got together to run a couple of grueling group WODs in preparation for the Regional Competition.

W.O.D. 4.5.10

Nancy
5 Rounds for time of:
400M Run
15 Over Head Squats (95#/65#)
(compare to 9.20.09)

Community Note:
Congratulations to Kim Jackson for completing her Level 1 CrossFit Certification at CrossFit Virtuosity this weekend in New York.

Who needs 100 calorie packs?!?!
Check out these Snack Packs made by a fellow CrossFitter:
Who do you think crafted these fine "Paleo Packs"?

Quote:
"To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors."
-Al Oerter -4 time Olympic Gold Medalist in Discus

Results:

Rx-tra

Aimee: 20:22 (Men's Rx)

Kerry: 18:44 (75#)

Rx

Shawn: 16:41

Jeff: 20:18

Megs: 24:34

Jen S: 24:09

Swine: 13:07

Cindy: 28:21

Nikki: 16:51

Jim C: 21:53

Pukie: 20:33

Rob: 20:17

Mike B: 16:10

Miranda: 19:54

Laura: 17:17

Granny: 16:03

Scale

Jaime: 22:39 (22#)

Dave: 19:44 (35# 3rds)

Kim J: 22:13 (1arm 25#)

Jane: 18:12 (22#)

Maureen: 18:37 (15#)

Dorothy: 17:20 (50#)

WW: 23:19 (75#)

Olan: 19:56 (65#)

Ian: 37:42 (75#)

Han: 20:40 (200m 75#)

Melanie: (21:33 (35#)

Brian: 24:02 (75#)

Ditty: 24:29 (45#)

Jay S: 22:07 (65#)

Donkey: 22:58 (35#)

Kristen: 24:52 (45#)

JZ: 20:09 (75#)

Kathleen: 16:58 (35#)

Kevin: 21:36 (75#)

Jackie: 18:18 (35#)

Roger: 17:51 (15#)

Liz: 20:40 (45#)

Level 2

Max BW Deads in 3 Minutes

Aimee: 55

Warnek: 71

Rob: 37

Laura: 38

Plentus: 64

Tom: 30

Kerry: 30

Joe: 37

Pukie: 43

Nikki: 42