3.15.2011

W.O.D. 3.16.11

30-20-10
Knees to Elbows
Push-ups
Ring Rows
Ab-mat situps (butterfly style)

Community Event:
Click here to register for the upcoming Level 1 Certification at CrossFit KoP on June 18/19.

Quote:
The purpose of life is a life of purpose.
-Robert Byrne
at

23 comments:

  1. donkeyMarch 16, 2011 at 2:29 AM

    From the main site:

    Complete as many rounds and reps as possible in 10 minutes of:
    30 Double-unders
    15 Power snatches

    The Power snatch loads are as follows:
    Men and Masters Men 45-49, 50-54: 75lbs/35kg
    Women and Masters Women 45-54: 55lbs/25kg
    Masters Men 55-59, 60+: 65lbs/30kg
    Masters Women 55-59, 60+: 45lbs/20kg

    ReplyDelete
  2. JeffMarch 16, 2011 at 7:06 AM

    6AM Early Risers:

    Jay E 16:12
    Bekah 18:12
    Meghann 20:25
    Kim G. 18:59
    Nina 20:16
    Seth 17:34

    Nice job everyone on this cool and rainy morning!

    ReplyDelete
  3. Jason LyonsMarch 16, 2011 at 7:41 AM

    For those competing on Sectionals, Donk posted the WOD above. For those not competing, it is not too late to sign up.

    I think I have opted us in for Thursday so those that cannot make it to Del Val on Saturday. We strongly encourage you to try to get to Del Val as competing is fun and a good way to meet new people but if by chance you cannot, we will have time on Thursday for you to do it. If you fall in this category, please let Aimee or I know.

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  4. Jason LyonsMarch 16, 2011 at 7:42 AM

    Also, if someone that is signed up can go on the site and try to confirm that we are a participating affiliate, I would appreciate it.

    ReplyDelete
  5. DorothyMarch 16, 2011 at 9:10 AM

    I am an planning on completing the Open Sectional WOD on Thursday. I tried to register as an athlete and was having trouble. I'll try again tonight when I get home. I'm not sure if it's a "work computer sucks" problem, or a crossfit website problem.

    I'll let you know tonight.

    I am so excited that I will be able to compete!!!!!!! You guys are the best. Thanks!

    ReplyDelete
  6. MegsMarch 16, 2011 at 9:30 AM

    There's running with Tim tonight at 6:30, right?

    Thanks

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  7. AnonymousMarch 16, 2011 at 9:41 AM

    Is DelVal doing pre registration or do we just show up?

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  8. Aimee LyonsMarch 16, 2011 at 9:45 AM

    Del-Val CF Open sectional pre reg

    https://crossfit-delaware-valley.zenplanner.com/zenplanner/portal/event.cfm?EventId=A92C80F8-9533-4E06-9207-4BB3A072E85C

    ReplyDelete
  9. Laura PappasMarch 16, 2011 at 9:51 AM

    Thanks Donkey! I'm relieved with this WOD, after Jas suggested Heavy Fran and then max deadlift - this is more my speed ;)

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  10. karen largentMarch 16, 2011 at 9:53 AM

    if there's going to be folks doing the WOD on thursday, can some of us come "practice"?

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  11. Aimee LyonsMarch 16, 2011 at 9:57 AM

    @ Karen - yes from 4:45-6:30.

    ReplyDelete
  12. Tim PMarch 16, 2011 at 10:19 AM

    Hi Megs,
    Ifyou were not included in the group email I can forward it to you, but yes the workshop intro is tonight from 730 - 830.

    ReplyDelete
  13. MegsMarch 16, 2011 at 10:27 AM

    yes please!! megs312@comcast.net

    Thanks!!!

    ReplyDelete
  14. DannyMarch 16, 2011 at 11:17 AM

    I am all signed up! I am thankful I have at least an extra week to work on pull ups and muscle ups!

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  15. KevinMarch 16, 2011 at 1:42 PM

    Best luck to everyone starting this week with the WODs! This will be an interesting process to keep track of over the coming weeks.

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  16. donkeyMarch 16, 2011 at 2:55 PM

    Tony, Tyler, why aren't you guys registered? Kristin DB--I better see your shining face registering, lady!

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  17. donkeyMarch 16, 2011 at 3:00 PM

    BTW--my last comment was by no means intended to be limited to those three..those were just people I think I've spoken to about signing up. If we've talked about it and I didn't mention you--my bad. Consider yourself lucky I didn't call you out ;)

    But really, as Jason said, there's NO reason why everyone shouldn't. i have no idea if i can finish all six WODs, whatever they are, and i was one of the ones who groaned audibly upon seeing DUs showing up in the first WOD--not my strength. but everyone has the opportunity to contribute to our KOP affiliate team making the cut--and that's awesome! they've allegedly extended signups til Monday because of the site issues--so get on there and do it!

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  18. DorothyMarch 16, 2011 at 4:57 PM

    I am signed up and sent my request to join the team.

    Site seems to be working ok now, although it is slow.

    ReplyDelete
  19. Dom OMarch 16, 2011 at 5:21 PM

    4:30 Class
    Plentus:3:48 1/2 Reps
    Jayz:16:27
    Gabe:13:52
    Kevin:13:17
    Rob Ph:14:13
    Brian R:14:08
    Gina:15:20
    Kathleen:16:36
    Jackie:15:52
    W.W:15:30
    Shoeless:17:25
    Vincent:11:45

    All athletes scaled reps to ability.

    ReplyDelete
  20. Jason LyonsMarch 16, 2011 at 5:36 PM

    Dorothy:

    Got your request and approved it. The site is jacked but it seems to be working in some instances. Keep trying those that are trying to register for KoP....again that should be everyone. This is a huge event for our sport and you should want to compete. :) Not too late.

    ReplyDelete
  21. Dom OMarch 16, 2011 at 6:18 PM

    5:30 Class
    Denise:18:26
    Flounder:17:30
    Jeff Hi:16:19
    Danny:16:08
    Chuck:19:27
    Ditty:20:08
    Sara B:15:08
    Tim P:4:04 1/2
    Grans:15:10
    Karin:19:12
    Jess S:19:08
    Roger:17:17
    Shawn:16:14
    Mike F:20:06

    ReplyDelete
  22. CateMarch 16, 2011 at 6:39 PM

    nooner results:

    Jim C 18:36 rx
    Kristen SB 18:33 rx
    Megs 14:59 rx
    Catherine 17:29
    Steph 18:46

    Welcome, Catherine! First class!

    ReplyDelete
  23. Dom OMarch 16, 2011 at 7:32 PM

    6:30 Class
    Kristin T: 16:06
    Danielle: 18:23
    Jess C: 17:30
    Eric: 16:20
    Dom: 15:26
    Sandy: 14:26
    Vinny: 13:24
    Tim G: 19:49
    Paul: 18:09

    ReplyDelete