Do you want some purpose for your workouts? Do you regret not doing the OPEN? Give the PR challenge a shot!
This workout will take place at 11 am on Saturday at 540 N Cortez (midcity)Sign up on Mindbody, cost is $30, $20 goes to the pot for the winners!
Part 1:
In 8 mins, work up to a 1 rep max deadlift in as many or as few attempts as you wish. Your score will be your deadlift weight in pounds divided by your body weight in pounds.
For example: if Mollie pulls 300 # and weighs 150# her score will be 2.
Rest 2 min, set up bar for part 2
Part 2:
Deadman's Row
Load a barbell with 70% of your 1 RM determined above
Row 2k
AMRAP deadlift with 70% of your 1RM (touch the ground every time)
you must start pulling on your deadlift bar within 10 seconds of completing the 2k
you may not rest on the ground
you may not let go of the bar
score is row time (calculated here) - (minus) 5 seconds for every rep of deadlift completed
For example if Jeff (BW: 185) rows 7:00 and pulls 10 reps, his weight adjusted time is 6:26 - 50 seconds = 5:36
There will be prizes for highest finishes!
If you want to participate in the PR challenge and this weekend does not work for you. Here are some alternate times that coaches will be at the gym. You need to send an email to the coach or to crossfitnola@gmail.com to confirm.
Jeff - Thursday 6:30 pm - 7:30 pm, uptown
Eric - Friday 8:30 am - 9:30 am/Sunday 10 am - noon, uptown
Taryn, Mollie or Brandon - Friday by request (send an email)
Liz - Friday 7:30 am @ midcity
The PR challenge finals will be on May 19th, mark your calender. You can improve in 3 ways, you can become a better rower, you can get stronger, you can become leaner!
This workout will take place at 11 am on Saturday at 540 N Cortez (midcity)Sign up on Mindbody, cost is $30, $20 goes to the pot for the winners!
Part 1:
In 8 mins, work up to a 1 rep max deadlift in as many or as few attempts as you wish. Your score will be your deadlift weight in pounds divided by your body weight in pounds.
For example: if Mollie pulls 300 # and weighs 150# her score will be 2.
Rest 2 min, set up bar for part 2
Part 2:
Deadman's Row
Load a barbell with 70% of your 1 RM determined above
Row 2k
AMRAP deadlift with 70% of your 1RM (touch the ground every time)
you must start pulling on your deadlift bar within 10 seconds of completing the 2k
you may not rest on the ground
you may not let go of the bar
score is row time (calculated here) - (minus) 5 seconds for every rep of deadlift completed
For example if Jeff (BW: 185) rows 7:00 and pulls 10 reps, his weight adjusted time is 6:26 - 50 seconds = 5:36
There will be prizes for highest finishes!
If you want to participate in the PR challenge and this weekend does not work for you. Here are some alternate times that coaches will be at the gym. You need to send an email to the coach or to crossfitnola@gmail.com to confirm.
Jeff - Thursday 6:30 pm - 7:30 pm, uptown
Eric - Friday 8:30 am - 9:30 am/Sunday 10 am - noon, uptown
Taryn, Mollie or Brandon - Friday by request (send an email)
Liz - Friday 7:30 am @ midcity
The PR challenge finals will be on May 19th, mark your calender. You can improve in 3 ways, you can become a better rower, you can get stronger, you can become leaner!
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