“The Kelly”
5 Rounds:
- 400m Run
- 30 Wall Balls
- 30 Box Jumps
**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. Feb. 13 th – All Classes |
| Finals Day: | Sat. Apr. 10th |
| Entry Fee: | $30 ($20 goes for prize money) |
| Prize: | Win the pot! |
| Winner: | Prizes for both most improvement and fastest times! |
Prelims: Sat. February 13th, All Classes
Finals: Sat. April 10th
|
Men’s Categories |
|
| Advanced | 20lb Wallball, 24 inch box jump |
| Intermediate | 14lb Wallball, 24 inch box jump |
| Beginner | 3 Rounds: 14lb Wallball, 20 in. box jump |
|
Women’s Categories |
|
| Advanced |
14lb Wallball, 20 inch box jump |
| Intermediate | 10lb Wallball, 20 inch box jump |
| Beginner | 3 Rounds: 10lb Wallball, 12 in. box jump |
How the Challenge Works
- GET REGISTERED – get your name on the list and pay the $30 entry (remember, $20 goes back in the “kitty” for prize money).
- SET YOUR BASELINE – Sat. Feb. 13th is the prelims. Set your baseline “Kelly” time. This will be the time off of which we will calculate your improvement.
- TRAIN – CrossFit for 8 weeks with the intention of improving your “Kelly” time.
- SHOW UP for the FINALS – Sat. Apr. 10th. Go for YOUR best “Kelly” 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.
Check out the WOD from CFHQ doing Kelly
Today’s Workout:
Buy In – Clean grip version of Burgener Warmup x 3starting with the pvc pipe
- Down and up
- Elbows high and outside
- Muscle clean
- Clean power land
- Front Squat
- Clean drop
- squat clean
* Ahtletes who are familiar with the lift, add weight each round
WOD – “Nasty Girls”
Elite: 3 Rounds
• 50 squats
• 7 muscle ups
• 10 hang power cleans (95/135)
Zone 5: sub modified muscle ups from a box or sub 7 chest to bar pullups, 7 ring dips for muscle up
Zone 3: scaled weight to 75/105, 14 pullups, 14 pushups
Zone 2: scaled weights to 55/75, 14 pullups, 14 pushups
Zone 1: 30 squats, 14 assisted pullups, 14 pushup, scale clean as needed
Cash Out – Situp Get-ups 3 x 10 (5R/L). Watch the video to see how to do it.
Running WOD
5 x 400 at 5-K pace
Please post in the comments when and where you are doing your run if you would like people to join you!
100 Day Burpee Challenge:
Burpees today: 57
Buy-in: 1653
D,
I think the advanced and beginner categories are backwards???
i guess i am going to go advanced for this one-hahahaha!!
do we have to do the qualifiers on the day or do we get week of? i am away that weekend (again)
YEAHHHH!!! Get Some! I love me some nasty gals.
Erin: the categories are correct. The advanced and intermediate are 5 rounds and beginner are 3 rounds.
b: yes you can do it anytime that week. The finals must be completed on the same day.
I’m afraid I think Erin’s right. What you say, Dee, isn’t what the post reflects…. I think it’s just the wording on those categories that’s been switched perhaps?
Sorry guys!
Lockout with turnout at the bottom standard on muscle ups guys (and gals :). Let’s hold ourselves to a higher standard on this one. It’ll be tougher to get pr’s but we’ll be better in the end.
Turts
Actually I should say “full extension” (arms straight) to begin each muscle-up, turnout optional as it can thrash your shoulders.
Turnout will be really tough, but I agree with Cam, it will make you better. If you can hammer out the full turn muscle-ups, then you’ll be fine for any new kind of standard that’s thrown at you in a competition.
At least we got all that practice yesterday :-). 4×4 muscle-ups
I like this challenge.. won’t be able to participate in this one though:( Maybe I’ll show up all the Olympians with my crazy crossfit skillz!! Maybe I’ll unofficially do this challange in Vancouver:)
Good luck to everyone, and to those doing your baseline on your own.. really work hard and strive to get your best time! You’ll really get to see your true improvement over the 8 weeks, its hard on your own.. I know!! Good luck!!
Great WOD today, thanks Dee and Heather!