“The Nancy”
5 Rounds:
400m Run
15 Overhead Squats
**THIS CHALLENGE IS OPEN TO ALL LEVELS**
The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?
| Qualifying Day: | Sat. Nov. 14 th – All Classes |
| Finals Day: | Sat. Jan. 9th |
| Entry Fee: | $30 ($20 goes for prize money) |
| Prize: | Win the pot! |
| Winner: | Prizes for both most improvement and fastest times! |
Prelims: Sat. November 14th, All Classes
Finals: Sat. January 9th
|
Men’s Categories |
Women’s Categories |
||
| Beginner | 3 rounds; Overhead squat – 45lbs | Beginner | 3 rounds; Overhead squat – 25lbs |
| Intermediate | Overhead squat – 65lbs | Intermediate | Overhead squat – 45lbs |
| Advanced | Overhead squat – 95lbs | Advanced | Overhead squat – 65lbs |
How the Challenge Works
1. GET REGISTERED – get your name on the list and pay the $30 entry (remember, $20 goes back in the “kitty” for prize money).
2. SET YOUR BASELINE – Sat. Nov. 14th is the prelims. Set your baseline “Nancy” time. This will be the time off of which we will calculate your improvement.
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Nancy” time.
4. SHOW UP for the FINALS – Sat. Jan. 6th. Go for YOUR best “Nancy” time!
** PRIZES will be awarded for:
¨ Most improvement – women’s and men’s divisions.
¨ Fastest times – women’s and men’s advanced divisions.
Rules:
– You must choose the category you are going to compete in and STAY in that category for the finals
– Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.
o For example, if you compete in the intermediate category, the best ranking you can have is one below the lowest in the advanced category. So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.
– Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
o For example, if you compete in the intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.
Today’s Workout:
Buy In – Pose drills, 1 mile run
WOD – Front Squats
- front squats 3×5
- widow makers
Cash Out – plank sequence
Challenge looks great, but I’ll be flying back from San Francisco to Victoria on January 9th :-(.
I can make the 14th for the baseline though.
I wanna do this, but I have a workshop I need to attend to on the 14th! Maybe I can do it a day or two later? o_O
Yeah! SWeeT! oh wait, there are overhead squats???? Dang. Might need to go for “most improved”! Good motivation to get that goat of mine off my back though 🙂
Nice work tonight on the snatches gang, special mention to our boy Dan who snatched 150 to take over first on the leaderboard and to Jenbot snatching 65 and getting on the leaderboard too! Excellent.
Another brilliant day at the Zone 🙂
turts
PS have fun this weekend with the Halloween stuff – I’ll be over in Vancouver but will think of you guys in your crazy/silly/sexy getups (D take lots of pics haha).
i wanna do this too but i am at a wedding on the 14th. can i qualify another day too?
Looks like a great wod! Can we do widowmakers with an exercise of our choice?
That competition looks fun.. I agree with Cam on the overhead squats.. yowzers! I will be in Vancouver for the baseline, can I do the baseline another day with felix?
and side note, what are widow makers? Sounds intriguing..
Michelle,
Widow makers are doing back squats with a given weight for 20 continuous reps. They’re a killer.
Sean, I was under the impression that widow makers were any exercise of 20 reps adding 10 lbs each week…? I hate them in the back squat though!
Stefan,
I think you are correct that they can be applied to any exercise, but I believe in CrossFit, when someone mentions widow makers, they are usually talking about back squats.
Thanks Cam!! Have fun in Van 🙂
Damnit!
Hmmm.. that doesn’t sound so intriguing anymore..
Yes, Sean is right. Widow makers are a 20 rep back squat. You want to use a challenging weight. Once you do about 5 reps you may think that you cannot complete the 20. But keep ploughing through it. You have to make sure to keep your core super tight the whole set.
For the baseline, if you can’t make the 14th, you will have one one week to complete it. But for the finals, you have to be present to win 🙂
Have fun in Van Cam 🙂 We will take lots of photos :p