Monday, February 21, 2011 by Meris
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 merissulivan@gmail.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
Friday, January 28, 2011 by Bennett
Date
Saturday, April 2, 2011 @ 12:00 PM local time
Address
Pier A, Hoboken Waterfront
Registration Closing Date
Thursday, March 31, 2011 @ 11:59 PM
(Day of event registration available from 11:00am to 11:45am for $50)
Rules
- A runner’s time will be based on how many times he/she can bench press the weight for their gender and age category.
- There are four lifting divisions.
- Runners not competing for prize money, may scale their weight.
Men 39 and Under – Contestants will bench press 135 lbs
Men 40 and Over – Contestants will bench press 115 lbs
Women 39 and Under – Contestants will bench press 65 lbs
Women 40 and Over – Contestants will bench press 45 lbs
Time Deduction
30 seconds per rep will be deducted from the competitor’s final 5k time for the Pump and Run Division. The maximum deduction is 15 minutes (or 30 total reps)
Lifting Technique
Lift starts with the bar in the extended position. Feet must remain in contact with the floor throughout the lift (no hooking bench support with feet/legs). Bar must touch the chest and be fully extended on each press – stopping terminates the lift. No bouncing bar off chest. Shoulder and rear must stay in contact with the bench during lifts. If necessary, plates may be placed under lifters’ feet. No baggy clothing, belts, wraps or lifting suits. Decisions of our judges are final.
Lifting Time
Participants will begin by completing their max rep bench press. Registration and Bench Press will begin at Noon. Race will commence after all racers have completed their lift (approximately 1:00pm)
Saturday, May 15, 2010 by Craig
Team Challenge
250m Row (Pace setter)
Box Jumps
Med Ball Thrusters
Sit Ups
Rest
2 Rounds of 8 minutes with 1 minute between team rotation
Note:
When Rotate is called, players will pickup exactly where their teammates left off.
Finisher:
L-Sits
Wednesday, April 14, 2010 by Craig
Teams of 2. One player works while one player rests. Rotate every 3 minutes. Max rounds as a team after 3 rotations wins.
10 Medicine Ball Situps
15 Medicine Ball Thruster
20 Medicine Ball Shoulder Press
25 Medicine Ball Russian Twists
Note:
When Rotate is called, players will pickup exactly where their teammates left off.
Finisher:
L-Sits
Friday, April 9, 2010 by Bennett
Saturday’s Beginner WOD
“Take it to the Pier”
Team Track Workout at Pier A
Run 400m (Pace Setter)
Push Ups (Reps)
Sit Ups (Reps)
Squats (Reps)
Rest
In teams of 5, each team member will be at a station during the time it takes to Run 400 meters, then rotate. 10 minutes rounds with 1 minute rest in between.
