CrossFit KOP

Into the Woods
CrossFit Regionals -what is this all about anyway?

Most of you who read this blog are pretty aware of the Regional Competition, which will occur this weekend in Logan Ohio, May 7th, 8th & 9th. For those of you who aren't...this will be a great incite into the CrossFit Games and road leading up to it (or at least explain why we are on a modified class schedule this weekend).

...lets break it down

Some of the fittest athletes from 9 states will come together to compete in the Central East CrossFit Regional. The Central East Region is comprised of :

• Ohio (inc. KY, MI, IN) Sectional
• Pennslyvania (inc. MD, DE) Sectional
• Virginia (inc. DC, WV) Sectional

There are individual, team and masters competitions. Out of the over 100 individual ladies/men only 3 ladies/3 men will qualify for the CrossFit Games in LA. There will be 6 teams that qualify out of the Central East Region and 15 Masters will qualify Worldwide.

The Road to Regionals started with Sectionals on March 13th on our home turf! CrossFit KoP had 12 athletes compete at Sectionals. Out of the 12 athletes 4 of our ladies qualified for Regionals. Of our ladies who competed in Sectionals, Aimee, Nikki, Kerry and Granny qualified for the individual competition in Logan. When all of the dust settled, we ended up sending 3 individual Ladies, a team of 6 (3 men/3 women) and two masters athletes.

After our fierce Affiliate team tryouts of 5 WOD's in 5 hours, we chose our team based on the top finishers. Jen S., Laura, Kit, John, Mike V. and Nikki (who opted out of individual) make up Team CrossFit KoP!

This is the first year with a masters competition and Jeff and Cindy are blazing the trails.

The Team WOD's are:
Affilliate Team Events
Affiliate Challenge #1 – The Quad:
20 Kettlebell Swings
10 Chest-to-Bar Pull-ups
20 Burpees
10 Box Jumps (24/20”)

3 Rounds – 4 Athletes/Team will move through this event. Team score will be based on cumulative time

Affiliate Challenge #2 – The Run:
Trail Run – Approximately 5K with Sandbags and Hills

4 Person teams, score will be based on slowest team member

Special Note: You will be running in the woods on trails so it would be a good idea to have some type of trail shoe. There is some minimal exposure to poison ivy/oak.

Affiliate Challenge #3 – The Snatch:
Max Snatch (15 Min. Cap 1 Men’s Bar, 1 Women’s Bar)
Max Handstand Push-ups (5Min)
Total Max loads plus total handstand push-ups will be the team score.

Final Affiliate Challenge #4 – "The Log":
Log Run
50 Muscle-ups – 2 Sets of Rings/Team
Log Run
100 Thrusters – 1 Men’s 95lb Bar & 1 Women’s 65lb Bar
Log Run
200 Deadlift – 1 Men’s 135lb Bar & 1 95lb Women’s Bar
4 Person Teams, Score will be based on fastest time

Scoring & Placement Cuts:
The point placement system will be used for scoring the Affiliate and Individual Events
1. The Affiliate field will be cut down from 32 teams to 16 for the Final Event on Sunday
2. The Individual field will be cut down to 20 Men & 20 Women for the 5th and Final Event on Sunday afternoon

The Masters WODs are:
WOD #1
Double Under Helen
3 Rounds for time of:
50 Double Unders
21 Kettlebell swings
12 Pull-ups

WOD #2
Max Thruster

WOD #3
Chest to Bar Cindy
AMRAP in 20 minutes of
5 Chest to bar pull-ups
10 Push-ups
15 Squats

The 4 individual WOD's are:

Individual Challenge #1:
The Complex
5-4-3-2-1 Reps of the MU and Complex
* Muscle Ups
* Barbell Complex 115LB Men/65LB Women
* Complex includes – Power Clean, Front Squat, Overhead, Back Squat, Overhead – All movements will have clear completion. We will release a video with this complex.

Score: Individual Score will be given based on lowest time

Individual Challenge #2 :
The Run
Approx 5K Trail Run with very large hill and sandbags
Score: Individual Score will be given based on lowest time

Individual Challenge #3:
The Deadlift
1 Rep Max Deadlift– Each athlete will have a bar, an infinite supply of plates and ten minutes to achieve their max deadlift.
Score: Individual Score will be given based on max deadlift

SUNDAY EVENTS

Individual Challenge #4:
The Chipper
50 Box Jumps 24"/20"
40 Kettlebell Overhead Swings 24/16kg
30 Burpees with jump over sand bag
20 Sand Bag Cleans from ground to front squat 40/20lbs
10 Dumbbell Shoulder to Overhead 65/40lbs
20 Sand Bag Cleans from ground to front squat 40/20lbs
30 Burpees with jump over sand bag
40 Kettlebell Overhead Swings 24/16kg
50 Box Jumps 24"/20"
Score: Individual Score will be given based on lowest time to complete

Individual Challenge #5:
Announced on Sunday – There will be 20 Men and 20 Women competing in the final event!

Scoring System will be based off of point placement system.

But we do know the following:

The terrain and training compound in Logan, OH is all outdoors hence we recommend you have the following:

1) Shoes for trails - Shoes that will give you grip on steep terrain, mud, water, grass etc. You may choose to wear long socks or something to protect your shins from any type of poison ivy/oak. There is minimal exposure to this but if you are allergic or this is of concern it is present

2) Shoes for Events - Shoes that you can wear on flat and uneven surfaces while performing the various challenges

3) General First Aid - We will have a first aid area but you should bring your own tape and first aid kits to keep your hands/feet clear of tears etc

4) Water/Food - Please bring your own water and food - The event is outdoors and it looks like it might RAIN!

Recap:
Last year we had one competitor at the Regional Event and this year we have 11 athletes competing and 11 amazing supporters making the trip to cheer on their friends and family! Bringing our grand total to 22 Attendees! GOOO CrossFit KoP!! I hope it doubles again net year!

If you see these athletes in the box over the next few days, make sure to wish them GOOD LUCK!