1.04.2009

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.

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

15 comments:

Anonymous said...

You can count me in!

Anonymous said...

This 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.

Anonymous said...

I am interested in the Keystone games!! Count me in!

Laura Pappas said...

Where are the Keystone games? I need to check my schedule too for them :)

Aimee Lyons said...

The 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:
http://crossfitdelawarevalley.typepad.com/

Jason Lyons said...

I meant to paste that for Laura but I kept reading about their place. Oh well, Aimee beat me.....again. lol.

Anonymous said...

I'm in feel free to ask me for directions/ride if anyone wants as I've been there before.

Laura Pappas said...

Aimee 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!

Miranda said...
This comment has been removed by the author.
Miranda said...

My back is killing me! I think I did all of them wrong:(

Not sure if I will be able to make it tonight now!

Will tonights workout require a lot of lower back movements??????

Jason Lyons said...

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.

What did the deleted comment say? Weird that it was deleted.

Miranda said...

I deleted my comment above because it appeared twice.

Anonymous said...

I 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.

Aimee Lyons said...

Nicole---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 :-)

Miranda said...

All clear from work so I can go and represent Crossfit KOP!!!! What what!