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Monday May 15, 2017 CrossFit Stapleton- Denver, CO

WEEK 3 OF MAY SHRED CHALLENGE

AND 2017 ROW-PEN!!

17.3 Announcement BELOW!! Scroll ALL the way DOWN!

NO Dairy Challenge Announcement

“Dairy is another common irritant for many people, and more often than not they don’t even know it. Cutting it out for a solid period of time allows the gut to heal. This means when you reintroduce it, you may discover it gives you no reason to fret — or that you should’ve been avoiding it all along.”

Whole9Life Blog (info credit) 

Dairy (TayTay’s No Nos!) Include (Cows!! Not Chickens):

– Milk

– Cheese

– Yogurt

Dairy we will allow (TayTay’s Yay Yays!):

– Don’t forget eggs are from chicken not cows, therefor they are dairy free (OMG!) 

– ALL SFH & Hammer Products (Whey)

– Butter 

– That’s it!! 

Happy Monday!!

 

 

CROSSFIT CLASSES:

Performance-

A. Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

B. Against a 2-minute running clock, complete as many rounds and reps as

possible of:

10 Box Jumps (24/20)

10 Push Press (115/75 lbs)

– Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

C. May Challenge Core Cash-out

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Fitness-

A. Deadlift x 10 reps @ 2011 (light)

Rest 15-20 seconds

L-seated DB presses x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 10 reps @ 2011 (same load)

Rest 15-20 seconds

L-seated DB presses x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 10 reps @ 2011 (same load)

Rest 15-20 seconds

L-seated DB presses x Max Reps in 60 seconds

B. Against a 2-minute running clock, complete as many rounds and reps as

possible of:

10 Box Jumps/ Step-ups

10 DB Push Presses

– Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

C. May Challenge Core Cash-out

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. Against a 3-minute running clock – AMRAP:

10 Ball Slams

10 Atomic Sit-ups (w/ slam ball)

10 Lunges w/ slam ball (rest on either shoulder)

– Rest 3 minutes and repeat for a total of 5 sets

B. May Challenge Core Cash-out

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ROW-PEN 17.3

17.3:    THE LUNGBUSTER!

20 MINUTES FOR METERS

Each athlete will set the rower for “Single Time” “20:00,” and row until completion, and note the total meters rowed at the completion of 20:00.

One attempt per athlete.

The score for 17.3 is the total combined meters rowed by both athletes within the designated time.

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!

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