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Monday May 1, 2017 CrossFit Stapleton- Denver, CO

TODAY IS A MAGICAL

DAY!!!

 

Today is the LAST Chance to Register for the May Shred Challenge!! CFS Members have until 8PM Tonight!!!!!!! 

Get Your Scorecards READY!!! You can obtain the scorecard from an email that was sent out last Friday 4/28 OR pick one up at the CFS!! 

The Shred Rules that were Emailed last week, you can also check out here: May Shred Challenge Rules (PDF) 

 

 

17.1 ROW-PEN WOD and Rules Listed BELOW!!!!

CFS Members have until 8PM TONIGHT to sign up!!

Happy Monday!! May is going to be AWESOME!!

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Shoulder Press x 4-6 reps @ 20X1

Rest 90 seconds

Hollow Rocks x 30-45 seconds

Rest 90 seconds

B. In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint

10 Push Presses (155/105 lbs)

C. May Challenge Cash-Out/Buy-in

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Fitness-

A. Four sets of:

Shoulder Press x5 reps @ 20X1 (same # all 4 sets!)

Rest 90 seconds

Hollow Rocks x 30-45 seconds

Rest 90 seconds

B. In teams of three, complete five rounds each for time of:

200 Meter Row Sprint

10 DB Push Presses

C. May Challenge Cash-Out/Buy-in

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BOOTCAMP RX CLASS:

A. In teams of three, complete five rounds each for time of:

300 Meter Run

10 PERFECT push-ups

B. May Challenge Cash-Out/Buy-in

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ROW-PEN 2017

2017 Row-Pen Rules:

1) Each team will consist of one female and one male athlete.  (No substitutions will be allowed, except in the event of an injury, and with Tayler’s approval).

2) Workouts will be announced on the blog on Sunday evening, and must be completed and scores entered no later than 5:00 p.m. the following Sunday.  (Also – Check out the Crossfit Stapleton Instagram for hints!  @cfsdenver)

3) Each workout may be performed only once by each team.  (No repeat workouts)

4) Except for 17.1, each athlete may perform the workout on their own, without their partner.

5) Athletes may set the rower damper on any setting, and adjust footpegs as they see fit, and may change the settings at any point during a workout.

6) Athletes are responsible for adjusting their own rower while rowing, but can get assistance setting up the rower during rest periods.  (i.e., your may not get someone to tighten your foot straps or adjust the damper while you are rowing).

7) After completing a workout, each team is responsible for entering an accurate score on the whiteboard no later than 5:00 p.m. on the Sunday after each workout is announced, at which point all scores are FINAL, so make sure you are accurate!   We are on the honor system!

8) If an athlete or team completes a workout offsite and cannot enter the score in person, the score must be submitted to Tayler by e-mail tayler@crossfitstapleton.com no later than 4:00 p.m., on the Sunday after the workout is announced.

9) Teams entering an incorrect score that results in the team finishing in a better position than it should have, will be demoted to last place for that workout, regardless of actual score. Teams that enter an incorrect score that results in the team finishing in a worse position than it should will be awarded the points based on the score entered.

10) Teams will be awarded points based on their finish in each event.  (1st place = 1 point; 2nd Place = 2 points, etc.)   In the event of a tie, If there is a tie, teams will be awarded equal points determined by their finishing spots).  For example if two teams tie for third place there is no 4th place team.  The points for 3rd place and 4th place will be combined and divided between the teams (i.e., each team will get 3.5 points), the next team will get 5 points, for finishing in 5th place).

11) Prizes will be awarded to the first place team, and the “Most Mediocre Team” (i.e,  the team that finishes closest to the middle of the pack).  Ties will be settled in a sudden-death ROW-OFF workout to be determined.

12) The team with the fewest points after all teams have completed all workouts is the 2017 Row-Pen Champion!

17.1:    2000M RELAY SPRINT!

(200m INTERVALS FOR TOTAL TIME)

THIS IS A PARTNER WORKOUT AND MUST BE PERFORMED WITH YOUR TEAMMATE IN ONE SESSION

Athletes will set the rower for distance intervals.  Selecting 10 total intervals @ 200M each, with 1 minute between intervals.  Each Athlete will row 5 total 200 M intervals, alternating athletes each round, on the same rower.  Either athlete may adjust the rower during the rest period for themselves or their teammate.  The workout will be as follows:

Round 1:

P1 – Row 200M

1:00 rest

P2 – Row 200M

1:00 rest

Round 2:

P1 – Row 200M

1:00 rest

P2 – Row 200M

1:00 rest

Round 3:

P1 – Row 200M

1:00 rest

P2 – Row 200M

1:00 rest

Round 4:

P1 – Row 200M

1:00 rest

P2 – Row 200M

1:00 rest

Round 5: 

P1 – Row 200M

1:00 rest

P2 – Row 200M

Score is total time on the rower at the completion of P2’s 5th Interval (Score will include the rest time).

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