“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
