PR CHALLENGE!!
“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull Ups
Sign up at the Gym or respond to this email!
**This challenge is open to ALL LEVELS**
How much can YOU improve in 8 weeks?!?
Prelims: Friday,Sept. 11th & Saturday, Sept. 12
(Williamstown or EHT)
Finals: Saturday, November 7th
(New Williamstown Box)
Entry Fee: $20 ($10 goes into the “kitty” for prize money)
Winners: Prizes for both BIGGEST Improvements
and FASTEST Times!
Bring your family and friends to the finals!! It will be a GREAT time for them to see how hard you work and why you love the CROSSFIT Community!
MEN
Advanced
45# Thrusters
Unassisted Pull Ups
Beginner
45# Thruster
Banded Pull Ups
WOMEN
Advanced
45# Thrusters
Unassisted Pull Ups
Intermediate
35# Thrusters
Banded Pull Ups
Beginner
22 ½# Thruster
Banded Pull Ups
*You must choose the category you are going to compete in and STAY in that category for the finals.
*100% effort for both events. Any sandbagging will result in DQ and loss of entry fee!!
How the PR Challenge Works
1. GET REGISTERED – get your name on the list and pay the $20 entry fee (remember, $10 goes back in the “kitty” for prize money).
2. PRELIMS – Friday, Sept.11 & Saturday, Sept.12. Set your baseline “Jackie” time. This will be the time off of which we will calculate your improvement. FULL RANGE OF MOTION in all movements or your reps do NOT count!!
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Jackie” time.
4. FINALS – Saturday, Novevmber 7. Go for YOUR best “Jackie” time! Finals will be held at our “New” box in Williamstown!
** PRIZES will be awarded for:
--Most improvement – 1st,2nd,and 3rd place in combined women’s and men’s divisions.
-- Fastest Time - 1st, 2nd and 3rd place in both Advanced Men’s & Women’s divisions.
Rules
Rankings for TIME:
-- There will be one master list ranking participants based on time.
-- Your TIME rank will be based on your performance within your category.
-- Categories will be listed in the order Advanced & Beginner for men and Advanced, Intermediate & Beginner for women. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.
-- For example, women, if you compete in the Intermediate category, the best ranking you can have is one below the lowest in the Advanced category. So if there are 6 people in the Advanced category, your ranking, if you have the fastest time in the Intermediate category, is #7.
Rankings for IMPROVEMENT:
-- There will be one master list ranking participants on percentage improvement.
-- This list is NOT categorized. Your category has no bearing on where you finish on this list.
-For example, if you compete in the Beginner category, and you have the highest percentage of overall improvement, you would be ranked #1.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Coach Jeff Martin (CrossFit Kids/CrossFit Brand X) has some words on intensity that are certain to up your game and lower your times . . .
This is key: How much pain can you eat? When the misery index rises, what do you do? Having a plan helps. Before getting to specifics, here are a couple of general things to do to up your intensity.
The General:
1. Go to an affiliate. I know we are all too expensive and generally not worth it. The workouts are free and we should be too. Sarcasm aside, if you are doing the workouts of the web, the quality of your movement probably is not what it could be. A certified trainer will make sure that you are at least hitting the proper Range of Motion. ROM suffers, right along with you, under duress.
At an affiliate, the trainer will help you maintain ROM, whereas alone in your garage you would let it slide. A certified trainer will teach you the proper mechanics of the movements. Doing the movements correctly is more effective, efficient, and safer. In doing the movements more efficiently and effectively, you will go faster, move heavier weights, and be able to sustain the movement longer. This is both a blessing and a curse.
2. Workout with a group. CrossFit turns fitness into sport. 3-2-1 GO! has a different meaning alone in your garage than it does in a park with a friend or at an affiliate. You want intensity? Do Fight Gone Bad at an affiliate. Men will die for points. There is something about the group dynamic that automatically doubles the intensity.
3. Go to a cert. I remember reading a post from a guy who had been doing the WOD for over a year. He wrote about the cert experience that he had knocked three minutes off his Fran time and discovered what intensity meant.
4. Watch affiliate videos. Look at some of the affiliate videos for inspiration, to see regular folks giving it their all.
5. Resolve not to be a big baby. In our box, we have guys who have been blown up working out next to guys who complain when they stub their toe. Folks who have been shot, next to folks complaining about a hangnail. Who do you think works harder? Who do you think brings the most intensity? Don't be a big baby; it doesn't help. We all hurt. Resolve to move forward without complaint. We have a large bottle in our box marked YBF. Spray some on and continue: You'll Be Fine.
The Specific:
1. Have a plan for each WOD. Look at each WOD. Try to decide how long each round should last. Shoot for that.
2. Think about breaks. Have a plan for your breaks going into the WOD. Say you are doing Fran and your pull-up max is 10. Plan to break the first round 7-7-7 and rest 15 seconds before getting back on the bar. This will help you avoid muscular failure. If you hit muscular failure, it will take 30-40 seconds before you are able to get back on the bar and do anything meaningful. That's a lot of time spent staring at the clock spinning.
3. Work specifically on a plan to minimize break time. Using Fran as an example again, say that 95# Thrusters are not heavy for you and that the limiting factor is cardio-respiratory endurance. In this case, your heart is hammering when you reach 11 reps, but the bar speed is the same as rep number one. Now you can put the bar down and acknowledge that it's okay to be a pus** today, or you can continue. If you do put the bar down, have a plan: I'll pick the bar up in 15 seconds, I'll take three big breaths and pick the bar up, etc.
4. If you are working with a class, pick someone that is close to you in their fitness level. Before you start the WOD, tell yourself that you will watch them and break only when they do. Resolve when they put the bar down you will do one more rep than they did. When they look like they are going to pick the bar up, grab your bar and do at least one rep before they get started. Be aware that eventually they will realize what you are doing and the game will be on. Who will drop the bar first? Again, "Men will die for points."
5. NEVER walk away from your bar! NEVER, NEVER, NEVER!
6. Understand that every time you put your bar down, you can chalk 20 seconds onto your time. Is breathing really worth that 20 seconds? I don't think so.
7. Just finish it. When most people set the bar down, they wait until they feel better before picking the bar up again. This is a mistake. You will not feel better until the thing is done. Might as well get back on the bar and finish the work required. Little known fact: working helps regulate breathing. The hard part of Fran is the transitions. You're gasping for air staring at the bar. Surprisingly if you clean the bar up and start doing your thrusters, your breathing will regulate. Keep that in mind while the clock spins and you stare.
Just a few thoughts.
Thanks Jeff!
Posts
All Comments
