Max Continuous Reps KB Swings (55# for Men, 35# for Women)
Standard: American Kettle bell Swings with Full extension overhead including ears ahead of the arms at the top and torso fully extended at the top. There is no resting at any position.
FEMALE: Caitlin Fabian, 47
ROCKY WARDEN 33 Dan Alba 34
FEMALES: Joanne Deni with 9
OCTOBER CHALLENGE: Max Unbroken Handstand Push Ups. Dan Alba is in the lead with 32. No female score has been submitted.
STANDARDS: Two Rogue 25lb Rubber plates will be placed on the ground next to the wall with an abmat in between. The start and finish positions of each rep are identical, with the hands flat and completely on the plates, the arms locked out, body straight and only the feet touching the wall. The feet must be inside the hands, meaning the width of the feet must be less than the width of the hands. The fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start finish position is achieved. The feet must be on the wall to complete the rep. The legs can bend together but not one at a time. Kipping is allowed. No climbing up the wall with your legs. If your legs are straight, your feet can slide up the wall. Have a coach validate and submit your score. Post any clarifying questions to the comments.
At the beginning of March Mahalia entered the weakness challenge so that she could improve her pull up strength. She was using the small black band with her leg extended during wods. Her game plan was to work on negatives, chest to bar pull ups with the band, and to do this for a few minutes before or after classes. After a week of a little extra work she got her first unassisted pull up! By the end of the month she had 3 strict pull ups and is now starting to work on her kip.
Mahalia always shows up to the gym with a positive attitude and ready to work hard which is part of how she has been able to improve her skills and strength so well. Great job Mahalia!
March 1 we will start a competition to see who can improve the most on a weakness before April.
The goal of this competition and blog is to encourage athletes to work on their weakness. To eliminate them all would be impossible but our goal is to start taking down the most glaring issues and turning them into strengths. This competition will be continuous with monthly winners. What I would like is for each participant to write down a list of 5 weaknesses and begin working on 1 now. You will focus on improving this weakness for the next month and at the end I will chose a winner based on improvement. There will be a log book at the front desk where you will each be given a section. Each time you work on a weakness you will log it in the book. These logs do not need to be long and should take less than 2 minutes to write. I will periodically go through the logs and give you tips to help you along. Log entries could look like this
2/16/11 Worked on HSPU. Was able to do 5 with 2 abmats and no kip. Did 10 sets of 5
2/17/11 Worked on static holds against the wall. Did 5 holds for 30 seconds each
2/18/11 Was able to do 2 with 1 abmat today, did 5 attempts failing on my last rep.
I have also started a blog which will be a place where you can also log what you did but it is also a forum to ask your peers for help. For example if you are working on your pistol and seem to have hit a plateau you can post what you have been doing and we can all respond with tips. I will also post tips occasionally to help people along with their goals. This forum is meant to encourage and advise others in the competition.
At the end of each month I will evaluate log entries and the winner will receive a shirt that says crossfit hoboken on the front and Eliminate Weakness on the back and there will be a blog post about what your weakness was, the progress you made and how you accomplished it. These shirts will not be for sale and you can only get one by being me or winning. (I get one for organizing) This month the shirts will be red but that is subject to change. To participate all you need to do is sign up at the front desk and pay $5. The fee is only to cover the cost of shirts and any extra money will be used for future competitions. Since this is new feel free to post any suggestions/questions/constructive comments here or email me at email@example.com and check out the blog at http://eliminateweakness.blogspot.com/
While I will not be competing against you I will also be focusing on a weakness this month. I am horrible at double unders. That will change by the end of the month. What will you change?
Sign up in Mondbody under Events
If you are planning to participate please sign up in advance so that we can make sure we are prepared. We need to purchase beverages, snacks and generally prepare. If you make a last minute decision to take part that is ok, but it would really help us out to know in advance how many people are attending. The event will start at 2pm on Febuary 19th. People that sign up the day of the event will be charged $20 per person.
Here are some answers to questions I have been getting.
1. Yes, you may partner up with somebody from outside the gym but the cost for that person with be $20 instead of $10 and they must sign a waiver before participating.
2.The cost for crossfit hoboken and 908 members is $10 per person
3. Both partners need to sign up
4. Yes, there is a chance that some of the events could change at the last minute. Be ready for anything!
5. Anybody of any skill level is welcome to participate, this is a social competition, not tryouts for the games.
Below are the events as currently planned
1 person works at a time, you can switch as often as you want
4 minutes of squats
4 minutes of burpees
4 minutes of situps
Relay Race Men wear weight vests (25lb)
Leap frog down and back
Wheel barrow down and back (alternate partners each round)
Partner carry down and back (one partner can do all of the carrying if need be)
All competitors get a bar into an overhead position. Every 10 seconds everybody does a squat. You get points based on when you fail. (the last to fail gets 1 point) Women load the bar with 35% of their weight and men load the bar with 50% of their weight. You may not lower the bar from the overhead position until you are done.
Round robin flip cup. While playing each team will be responsible for flipping 6 cups alternating which partner flips. To make this event more crosfitty you must complete 5(men)/3(women) pullups between each cup
Tabata beer shots. You will be pouring and drinking your own shots over a tray. Every ounce of beer spiled into your tray deducts 1 shot. I will bring a measuring cup.
Once the competition is over we will all hang out and have a few extra beers.