Do 30 pull ups off the clock.
You should break them up so that
you are never struggling to get
your last rep.
If you struggle with individual reps
Death by Weight
Starting with 65% of your max Front Squat
do one Front Squat with a 2 second pause in the bottom
Every minute on the minute
do another rep 10 lbs heavier than the last
if your 1 rep max is under 150 lbs
go up 5 lbs every minute
We are still in search of the perfect re-name – this year we are calling it SeiKuP (pronounced “psych up.” Those of you who know the story will get it.)
The theme this year is “The Girls.” We will be pulling the competition workouts from the named “Girl WOD’s.” There will be slight changes made to the workouts to make them work for competition, and like always – WE WILL SCALE SO EVERYONE CAN PARTICIPATE!
Be prepared – we have a couple of “Girls” that are unique to our gym – created and named for babies born to members of Alternative Athletics.
We will have Novice, Rx, and Monster divisions this year, so there is a category for everyone.
The kicker is, this year we won’t know what the competition WOD’s will be until a few minutes before the heats begin. We will literally put the workouts in a hopper and draw a workout out, set it up, and do it. In the next couple of weeks we will put out a full list of the possible workouts, with any changes, and scalings up or down (Monsters, expect to scale UP!)
Also, because we like to be different, the Monster heats will go immediately after the workout announcement, followed by Rx, and Novice. Monsters should be prepared to rise to the challenge!
If you know us, and our competitions, you know that our focus is on getting people out there having a blast, surprising themselves with what they can do. We love to see first time competitors! If you are a little nervous to compete, or not sure if you are “good enough,” we highly recommend you sign up. This is the competition for you! But don’t worry, we will be able to challenge the “Big Dogs” too!
SeiKuP 2015 is $55.00 for competitors, and the registration deadline will be October 23. This year’s shirts will be designed by Melissa, at GirlWood – so they are sure to be awesome! We will also be providing a snack table for registered competitors this year, and have some really great freebies and door prizes in the works.
Kelia and Mitch Hart have volunteered to organize some fun and free kids events in between WODs, so get those little cross fitters ready!
Download the registration form, or pick one up in the gym.
How many CrossFit Girls have you done? Here’s your chance to do 3 in a day!
3 rounds for time of:
9 thrusters, 135 lb.
Post time to comments.
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq.
The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I
Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents,
Thomas and Linda; brother, Chris; and sister, Lauren.
Friday – We’ll be hanging out for Friday at the Bar. We’ll have the grill going around 5:00. Bring whatever you want to grill and something to share (doesn’t have to be fancy, chips, fruit, salad, whatever). BYOB, but there is usually plenty of extra.
Saturday – Dirty Dash and Piglet Plunge! If you aren’t registered, I think you can register at packet pickup on Friday. Our team is Alternative Athletics, our heat starts at 11:00
Also Saturday – for those not dashing, Melanie Marsh is moving, and she could use some help. Mel will have the U-Haul ready to load at 9:00am, and she thinks it will only take one or two trips. Any help would be welcome. There is a poster on the WOD board in the gym with the details, or you can Facebook or text Katie for the address. The houses are only about a mile apart, on the West End.
This is going to be long – If you are over it, don’t continue. If you like a little frank discussion now and then, continue.
Complete the following off clock. You should break a sweat, but never be breathless
10 Jerks @ 55% of max
if you are coming off of a rest period.
Do 4 rounds of
30 Hamstring curls
60 double unders