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Jun172013
« Tuesday June 18, 2013 »
Introducing CF Local's Oly PR Challenge
THE CHALLENGE:
Max Snatch
Max Clean & Jerk
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THE DETAILS:
Challenge Prelims: Saturday, June 29 – All Classes
Challenge Finals: Saturday, August 24
Entry Fee: $30 ($20 goes for prize money)
Prize Purse: $20 x the number of participants
Prize Categories: Most Improved and Most Weight Lifted
*Challenge is open to ALL LEVELS*
How the Challenge Works
GET REGISTERED – The sign-up sheet is located on the upcoming events board. Indicate which division you want to compete in and how you will pay your Oly PR Challenge entrance fee of $30 (and remember that $20 goes into the purse for prize money).
CHALLENGE PRELIMS - Saturday, June 29. Set your preliminary Oly PRs. This will be the weight from which we calculate your improvement.
TRAIN – CrossFit, attend barbell club and the snatch and clean & jerk clinics for 8 weeks with the intention of improving your oly lifts
SHOW UP FOR THE FINALS – Saturday, August 24. Join your fellow Locals in an event intended to blow you away as everybody attempts to set new PRs!
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CATEGORIES
Snatch + clean & jerk weight = Total
Beginner: <1 ¼ x bodyweight
Intermediate: 1 ¼ - 2 x bodyweight
Advanced: >2 x bodyweight
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PRIZES
Greatest Overall Improvement for male and female in each category - 60% of the prize money will go toward this category
Most weight lifted by a male and female in each category
Most weight lifted as a percentage of bodyweight by a male and female in each category
-------------------------------------------------------------------------------
Take the Challenge - How much can you improve?
Max Snatch
Max Clean & Jerk
-------------------------------------------------------------------------------
THE DETAILS:
Challenge Prelims: Saturday, June 29 – All Classes
Challenge Finals: Saturday, August 24
Entry Fee: $30 ($20 goes for prize money)
Prize Purse: $20 x the number of participants
Prize Categories: Most Improved and Most Weight Lifted
*Challenge is open to ALL LEVELS*
How the Challenge Works
GET REGISTERED – The sign-up sheet is located on the upcoming events board. Indicate which division you want to compete in and how you will pay your Oly PR Challenge entrance fee of $30 (and remember that $20 goes into the purse for prize money).
CHALLENGE PRELIMS - Saturday, June 29. Set your preliminary Oly PRs. This will be the weight from which we calculate your improvement.
TRAIN – CrossFit, attend barbell club and the snatch and clean & jerk clinics for 8 weeks with the intention of improving your oly lifts
SHOW UP FOR THE FINALS – Saturday, August 24. Join your fellow Locals in an event intended to blow you away as everybody attempts to set new PRs!
-------------------------------------------------------------------------------
CATEGORIES
Snatch + clean & jerk weight = Total
Beginner: <1 ¼ x bodyweight
Intermediate: 1 ¼ - 2 x bodyweight
Advanced: >2 x bodyweight
-------------------------------------------------------------------------------
PRIZES
Greatest Overall Improvement for male and female in each category - 60% of the prize money will go toward this category
Most weight lifted by a male and female in each category
Most weight lifted as a percentage of bodyweight by a male and female in each category
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Take the Challenge - How much can you improve?
Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212 (2 sec in each position)
Rest 2 minutes
B.
“JT”
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups
L2:
HSPU w/ toes on a box
12-9-6 Straight bar dips
Push-Ups
L1:
DB Strict Press 20/10#
Parallette dips
Incline Push-Ups
Comments Off
Reader Comments (6)
WOD with 30# DB presses: 14:36. That was a shoulder and tricep beatdown.
Rx 9:45
Push presses: 4@93, 4@98, 4@103, 4@ 108.
First time doing high volume HSPU- done with one ab mat ( next time losing the ab mat), everything else Rx.
23:46
Then this jerk Andrew bangs it out completely while I'm doing my last round. He's lucky I like him.
Also, congrats to Shea and Amy, I am so happy for you guys. I even got a little misty eyed when I saw the pick on the blog for tmrw. U guys should've gotten married at barbell club.
- Michele
Wrong. I got on the ground and could barely push myself up. Every push up was a struggle. And every single rep after that was pain.
But I got it done. (Some of those HSPUs were questionable...)
Thanks to Bradley for pushing me on this and Cristy for cheering me on during the last round.
Wod as Rx except for the sloppy hspu on the last set. Holy smack! 15:36
Congratulations coach Shea! Congratulations miss Amy! Celebrate best friends getting married. It is how it should be done. All the best.
Soup