August 70s Big Challenge and Rowing Marathon

Watch this video carefully because I’m thinking this will make a really good warm up to get you in the 70s Big mood.

That’s right.  It is time for the August 70s Big Challenge.  Little change in the schedule for the Challenge.  It will now occur as our second workout this week.  OK-read carefully, here is how it will work.  This Challenge will take more than an hour, and although I don’t understand you, I know some of you prefer a lot of heavy breathing to lifting heavy weights.  Therefore, I am going to take the unusual step of providing you with a choice.  When you come to class on Tuesday or Wed you can either do the 70s Big Challenge or you can row a 5k.  I don’t program in 5k rows for our classes very often due to the extreme mind numbing boredom involved, and the fact that we have only 6 rowers, but I know there are some of you out there who would love to know your 5k row time.  Your prowess with the 5k row might also help you decide to participate in an upcoming rowing challenge…

Crossfit Northwest Tucson

Invites you to join us for a morning

Of fun and frivolity,

And

ROWING  42,195  meters!!!!!

September 18^th, 0900

CFNWT in conjunction with The Arizona Outlaws rowing team is hosting a marathon

There will be 3 categories: Solo,4 person and 10 person teams

There will be a $5.00 entry fee per rower, proceeds to benefit Arizona Asthma and The Pheonix Junior Rowing Team

Let’s send a flotilla of CrossFit Works rowers up there on the 18th!!  Carl will sing and I will dance so that you won’t get bored.  We will use one of the white boards in the gym to help you guys organize teams.

Now, if you choose to do the 70s Big Challenge as it is supposed to be done you will run over class time.  If you are normally in a morning class, but would like to give yourself additional time please feel free to come on Tuesday evening to do the Challenge.  NO ONE WILL BE DOING THE CHALLENGE ON WED evening.  Do not ask to do it ’cause the answer will be no.  If you are in Andres’ 5:30pm or Jen’s 6pm class please come early if you can on Tuesday night.  We will not run individual separate classes that night.  Just one big weightlifting, rowing bash.  Here are the details of the Challenge straight from the horse’s mouth:

“The August Challenge is simple. Work up to your heaviest single in the snatch, clean & jerk, squat, bench press, and deadlift. That’s your total. I say heaviest single because this won’t be a max. You can take as many attempts as you need. Make your jumps and attempts wisely (the smart ones will not take three attempts on every lift). Here are the rules (because someone will ask):
* This must all be done in one session.
* Lifts must be done in order.
* The snatch and clean and jerk must be caught in a locked-out position. If you press it out, it doesn’t count.
* Yes, it’s ok if you power snatch or power clean.
* Squat must be to depth-crease of hip below top of knee.
* Bench does not have to pause on chest. This doesn’t mean you should dribble the bar off your sternum, though.
* The deadlift must be raised without hitching. It must also be lowered to the ground, not dropped above the knee like some dumbass. Your mama raised you better than that.
* Sumo is fine. Straps are not.”

Ooooh boy this will be fun.  Please know your bodyweight when you get here.  I must report it with the results.