Friday 101022

Strength

Box squat

12 x 2

WOD

Run 5k

IMG_1982 
When the WOD is over, you sometimes look like you went 3 rounds!

Having a date on the calender can really dial in your training! You've heard us say it before, and we just posted the info on the Emerfit games on November 6th and 7th. Well, we just got word from MBS CrossFit that they'll be hosting a little something on Saturday November 20th. The day will include a 5k, a CrossFit Total, and a WOD. The Earn Your Turkey CrossFit Challenge sounds like a great time! Another opportunity to test yourself and to represent Evolve! Here's the skinny:

Date
Saturday, November 20th 2010. Athlete check in will begin at 7:00 AM Saturday morning. The run will start shortly after 8:00 AM and the day should end in the late afternoon. Detailed schedule will be coming shortly.

Location
MBS CrossFit, 10900 W. 120th Ave. Broomfield, CO 80021

Competitors
Come and challenge your fitness at the 2010 Earn Your Turkey Challenge. The Turkey Challenge is open to anyone willing to put their fitness to the test. Competitor categories include Men's and Women's Elite, Open, and Intermediate divisions. We also will have a Master's Men's and Women's division for 40 and older athletes. See below for more info on classes.

Registration
Early-bird registration is $25 from October 16th – October 31st. Late registration is $35 from November 1st – November 13th. Registration includes an event T-shirt and post event food and drinks. Register here https://www.regonline.com/builder/site/Default.aspx?EventID=905590

Events
5 K Run
The run consists of mostly sidewalk and street with potential to go off-road, but only for a short time. It is not flat, so don't expect to beat your best 5k time! Male and female top runner will get prize package from one of our sponsors – TBA! Check out this google map for the tenative run route.

CrossFit Total
The CrossFit Total is a test of strength consisting of the back squat, press, and deadlift. There will be a short rest following the 5k run before doing the Total. The lifts will be done in the order of squat, press, and deadlift. You will have 3 attempts at max for each lift. Your total score is the combined "good" lifts of all 3 exercises. This may be an oppurtunity for a PR! Men's and Women's Total winners recieve a gift from one of our sponsors – TBA!

The Turkey
The final WOD will be announced following the 5k run. Expect something in the shorter timeframe (under 15 min) that doesn't include a 5k run or heavy squat, deadlift, or press. This WOD will be scaled for the different classes (Elite, Open, and Intermediate). See classes below for more info. The Men's and Women's winners of the Turkey will get a frozen turkey for their Thanksgiving dinner!

Prizes
Overall Men and Women's Elite, Open, and Intermediate winners will recieve prize packages TBA. In addition, winners of the Run, Total, and Turkey WOD will recieve individual prize packages TBA.

Scaling

Men's/Women's Elite – can perform all Crossfit-style workouts as prescribed with no substitutions. May include handstand pushups, muscle ups, pistols, and Olympic lifts.

Men's/Women's Open – can perform most Crossfit-style workouts as Rx with few modifications. Will not include handstand pushups, muscle ups, pistols.

Men's/Women's Intermediate – can perform basic bodyweight, barbell, and Olympic movements with modifications. Scaling will be allowed in Intermediate class. 

OTHER INFORMATION

Spectators
Spectators will be allowed in free. Bring your freinds and family.

Food and Drinks
I am working on having food and drinks available at our facility during the event. I will post information about this later on if it is available. Otherwise, athletes and spectators should plan on bringing their own food. Or, many paleo-freindly restraunts are under 5 minutes away.

Afterparty
Following the final WOD we are having an afterparty. Details will come soon.

Weather
The only workout outside is the 5k run, so be prepared to run in rain, snow, or sunshine!

Volunteers
If you are interested in volunteering for this event, please contact patrick@mbscrossfit.com.

9 thoughts on “Friday 101022”

  1. An Evolve Open would be a great way to break in the new space! One of the events would HAVE to be a box jump for max height event.
    On a side note, in keeping with tradition, it’s nice to see that it is gloomy and rainy on a run day!

  2. Thanks Jon for all your help trying to figure out all my issues!!! You should get paid more:)
    Great job to the 5:30pm class! PR’s all around:) What a great feeling to start the weekend. The rain actually made the run sort of pleasant, go figure! I REALLY needed this run today.
    Enjoy the weekend!

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