« Wednesday June 26, 2013 »
This week at Local is testing week so we want you to be audacious and set some amazing PRs! Not only do we want you to set them, we want you to ring the PR bell to celebrate them, and write them on the PR board to acknowledge and share them!
We're going to be ending testing week on Saturday with our big PR Challenge! If you are NOT signed up for the PR Challenge, you may NOT WOD on Saturday. This is for competitors only! Although, we encourage you to come and cheer on your fellow Locals as a spectator, or better yet, sign up & lift with them!
Key Points about the PR Challenge:
- This is testing week and we assume you want to know your new max snatch and clean & jerk so you might as well try to win some money in the process! PR and money? Yes, please!
- Many of you want to sign up but haven't because of the dates. We will have make up days for both the prelims and the finals. You may test before or after Saturday as long as it's done by Monday evening, July 1. You MUST have a judge.
- There has been some confusion about the categories, people saying things like no one can snatch 1¼ of your bodyweight and that's beginner level?! Of course not! Beginner, for example, is <1 ¼ x bodyweight (i.e. your total snatch + clean & jerk weight is less than 1¼ of your bodyweight). An example: if you weigh 120#, your snatch weight + your clean and jerk weight would need to equal less than <150# to be beginner level. If you clean 95# and snatch 65# that makes you Intermediate level.
- Preliminaries are THIS Saturday, June 29. This is to establish a baseline snatch and clean & jerk weight that you will try to improve upon in 8 weeks.
- We have clinics arranged to help you improve your skills. Last night's Snatch Clinic with Coach Kelly Sold out! There will be a clean & jerk clinic on Wednesday 7/31 at 6 PM. This clinic is included with your registration fee so it's FREE for those signed up for the Challenge!
- If you remember the last PR Challenge finals, we had free beer for the competitors, a food truck & DJ! Don't miss out on the fun!
- You must be registered before this Saturday to be eligible to win cash prizes! Some of the money goes to the winners, but 60% of the money will go to most improved participants. The more people who sign up and participate, the more money you can win!!! Our last PR challenge had total prize money = $840!!!
THE CHALLENGE:
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 (i.e. your total snatch + clean & jerk weight is less than 1¼ of your 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
----------------------------------------------------------------------------------------------------------------------------
Take the Challenge - How much can you improve?
Workout of the Day:
A.
In eight sets or fewer, build to a 1-RM Strict Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.
B.
Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
Post total number of meters rowed to comments.
Reader Comments (9)
strict press got to 170, which I thought was a PR... and then saw that the PR board has me at 175. Guess I need to test again...
Rowing - no coast, hit 1426 ( I think). Had a timer malfunction on round 4 or 5, netting me a 161 for the round - all other rounds between 176 and 187, mostly hovering around 180. Would have liked to hit 1450 - I'll take solace that without the outlier I'd be close, anyway.
Hats off to Fred for a huge press PR - 185??? DUDE! and Frost as well. Glad to have a couple more head to heads with you before your departure. :)
Good time joining at 7 AM - got 1,296 meters with consistent distances around 160.
This shorty got 1095 - with one round compromised by sliding off the seat.
WOD: 1341m. Not anywhere close to the Schmittfactor, but I'm satisfied with my results given that I mostly hovered in the high 160s the whole time. I do wish I had pressed it a bit more on rounds 1-2.
She didn't mention whether or not her pants were dry at the end.
I miss my 9am crew this week... but it's been fun to shake things up with a few PM workouts this week.