How low can you go?W.O.D. 1.5.09
3 rounds
20 Deadlifts 95/135
20 Box Jumps
20 Ring Dips or Jumping Ring Dips
What not to do:
click here to find out.
click here to find out.
Keystone Affiliate Challenge:
The Challenge will be on Saturday morning Feb. 7th at CrossFit Delaware Valley. CrossFitters of all levels and abilities are welcome to participate as the WOD will be scaled to individual levels. There will be an individual WOD followed by a team WOD where each affiliate will work as a group to complete. Let me know by January 24th or post to comments. I am extremely disappointed but I will not be able to attend. I will be in Texas at the CrossFit Affiliate Gathering (finding out how to make our affiliate the BEST), but I expect ALL my CrossFit KoP-ers to go and represent!! Evan will be there in my absence!
Quote:
"To eat is a necessity, but to eat intelligently is an art."
- La Rochefoucauld
Results:
Lisa 16:40
Jon-15:16
Michael-17:02
Nicole-17:11
Doreen-12:08
Scott-11:49
Miranda 14:25
Paul 14:52
Jen C- :-)
Joe-37:40
Laura-17:40
Tim P.-15:16
Tim M.-17:54
Hannah-16:54
Chris 18:24
You can count me in!
ReplyDeleteThis should be a fun WOD tonight. I would be interested in the Keystone games if other people are interested, I just have to check my schedule. See you tonight at 630.
ReplyDeleteI am interested in the Keystone games!! Count me in!
ReplyDeleteWhere are the Keystone games? I need to check my schedule too for them :)
ReplyDeleteThe location for the Keystone Games is CrossFit Delaware Valley in Glenolden. At 8 Groce St Unit F Glenolden, PA 19036. Phone 610.585.9536 for CF DV. and website below:
ReplyDeletehttp://crossfitdelawarevalley.typepad.com/
I meant to paste that for Laura but I kept reading about their place. Oh well, Aimee beat me.....again. lol.
ReplyDeleteI'm in feel free to ask me for directions/ride if anyone wants as I've been there before.
ReplyDeleteAimee and Evan - thanks for helping me with my dead lifts yesterday - I definately did more than a few wrong though because my back muscules are sore! At least we droppped the weight and worked on form before I hurt myself!
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ReplyDeleteMy back is killing me! I think I did all of them wrong:(
ReplyDeleteNot sure if I will be able to make it tonight now!
Will tonights workout require a lot of lower back movements??????
I may be wrong here but I think if you do them right, your glutes, hamstrings and to a lesser extent your lower back may hurt a little. I think you are using your lower back muscles when you deadlift to some extent.
ReplyDeleteWhat did the deleted comment say? Weird that it was deleted.
I deleted my comment above because it appeared twice.
ReplyDeleteI feel like I got punched in the lower back a million times. My traps and in between my shoulder blades feel like they are on fire. I must admit it feels good in a sick kind of way. Weather permitting, I will see you tonight at 5:30.
ReplyDeleteNicole---no weather excuses...or I'll send the short bus to pick you up :-) just kidding :-) see you tonight! Looks like we all need a little more deadlift practice :-)
ReplyDeleteAll clear from work so I can go and represent Crossfit KOP!!!! What what!
ReplyDelete