So you're wondering what this whole "Fall Challenge" thing is and you haven't really gotten all the answers you want or need so far? I'm here to help. I'm gonna answer the most commonly asked questions here as well as recap some of the important details for those of you who may have missed some of the earlier info.
What's the workout?
Fran. 21-15-9 Thrusters (95/65) and Pull ups.
Can I scale it?
Of course! Just like every workout we do, Fran is completely scalable. Our challenges are open to all level of CrossFitters, whether it's your first week or if you've been at it for years. In fact, the newer you are the more reason you should participate: we're offering prizes for the most improved performances and if you're brand spankin' new you're gonna improve a TON!
On top of that, we'll be having a "Fran practice" workout every week that'll help prepare you for the real thing at the finals, so you'll definitely get all the opportunities you need to improve!
What's the point?
Sometimes we lose sight of the improvements we're making and just get in the mode of exercise for the sake of exercise. Our Challenges are designed to provide you with context for what you do in the gym; by participating in the Challenge you're giving yourself a very specific goal (competing to improve in this specific workout) and a very measurable outcome (did you improve or not?).
When is it?
The prelims are on Saturday October 19th (that's a week from this Saturday) and the finals are on Saturday November 23rd (the Saturday before Thanksgiving).
On those dates, we won't be having normal classes as the gym will be fully committed to the Challenge prelims and finals, which will run from 9AM until about 12PM on those days.
What if I'm out of town for the prelim and/or the finals?
No problem. You can make up your prelim score anytime after 10/19 and your final score anytime before 11/23. You may not have as much time to improve as everyone else, but you'll still be able to fully participate.
What's it cost?
The entry fee is $50.
Why do I have to pay an entry fee?
Two things: first, for the entry fee you get an extra class for each week of the challenge (so you get 5 extra classes, which normally costs $100), and second it gives you some skin in the game (meaning you now have extra motivation to work hard at this and make some major improvements).
Why should I participate?
Earlier I mentioned that whole "context to your training" thing as well as the idea that this offers you a very specific chance to see improvement in real time, but on top of all of that there are prizes! Prizes will be awarded to the fastest RX men's and women's times, and prizes will also be awarded for the largest margins of improvement (either the top 3 or the top 5, depending on how many people participate).
So...where can I sign up!?
Sign ups are on the "announcements" board near the rowers in the back of the gym. Sign ups will be open until October 18th (that's next Friday).
Hopefully that answered most of your questions, but if you've got any more, put them in the comments, email me (firstname.lastname@example.org), or just ask me next time you see me!
A. 5x4 Romanian Deadlift
*add weight every set
*finish with a heavy set of 4
*these sets include warm ups
B. EMOTM for 20 minutes
odd: 10 goblet squats (44/26)
even: 10 kb push press (44/26)
*5 on left, 5 on right
Posted by Armen.