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Monday May 22, 2017 CrossFit Stapleton- Denver, CO

HAPPY FINAL WEEK OF THE MAY CHALLENGE!

We are one week away from completing our FIRST ever May Shred Challenge.

You all have been doing AWESOME so far – stay strong for this last week!

Our final BONUS CHALLENGE will be a tough one – it is a two parter! 

1 – Remove ALL dairy, added sugars, alcohol, and gluten MONDAY – FRIDAY

2 – Eat a veggie at EVERY meal (breakfast/lunch/dinner)

Details: In order to receive the final bonus point ALL of the above rules must be met (both parts) Monday-Friday this week. No half or partial points will be given. You will ONLY be given credit for the ‘veggie’ bonus if you record it in your food log (monday-friday). 

THATS IT! Not so bad right?

Stay tough this final week – you have almost made it!

Keep your eye on the blog this week for details on our End of the Challenge POOL PARTY/HAPPY HOUR! We will crown our overall female and male winner (most points!) here!!

If you have not signed up for the RE-TEST on the BodPod (Saturday 5/27) yet please click HERE to snag your spot.

***FOOD AND WOD LOGS MUST BE TURNED INTO TAY (BY EMAIL OR IN PERSON) BY MONDAY 5/29 AT 9AM***


ROWPEN 17.4 ANNOUNCEMENT

17.4:    Rowling For Dollars

For this workout, each athlete will complete the number of rounds designated below, based on overalL team standings at the end of 17.3.

In each round of Rowling, each athlete attempts to row exactly 100 meters, resetting the rower after each round.    Athletes will set the rower to show meters, and take as many or few strokes as necessary to get the rower’s meter counter to stop at exactly 100 meters.  When the meter stops, athletes receive one point for every meter greater than 100  meters, or one point for every meter less than 100 meters.  For example, if the meter count stops at 105 meters = 5 points.  Meter count stops at 97 meters = 3 points.  The rower is then reset, and the next round begins.  Athletes can rest for up to 90 seconds between rounds.  (There are no “negative points”)

Athletes must keep track of their point total for each round, and add their total points for all rounds completed.  Failure to complete all designated rounds results in a disqualification for this workout.

The score for 17.4 is the total “points” accumulated for both athletes, divided by the total number of rounds rowed.   (For example, if a team’s accumulates 35 points in 10 rounds each (20 total rounds) score = 1.75

Designated Rounds (Based on the teams standings after all teams have completed and logged scores for 17.3):  The number of rounds each ATHLETE on each team must complete will be posted on the whiteboard.

1ST PLACE – 3RD PLACE  =                   10 ROUNDS EACH ATHLETE

4TH PLACE – 6TH PLACE =                   12 ROUNDS EACH ATHLETE

7th PLACE – 9TH PLACE =                     14 ROUNDS EACH ATHLETE

10th PLACE – 12th PLACE =                  16 ROUNDS EACH ATHLETE

13TH PLACE – 15TH PLACE =               18 ROUNDS EACH ATHLETE

 

 

CROSSFIT CLASSES: 

Performance-

A. Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

C. May Challenge – Core Cash out!!

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Fitness-

A. Five sets of:
Back Squat x5 reps @ 30X1
Rest 15-20 seconds
Supinated-Grip Ring Rows x 10 reps
– Rest 3 minutes

B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Hang Power Clean + Front Squat

C. May Challenge – Core Cash out!!

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BOOTCAMP RX CLASS:

A. Five sets for max reps of cleans against a 3-minute running clock, with 2 minutes of rest between sets:
300m run
3 Man Makers

B. May Challenge – Core Cash out!!

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