Monday 010212

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For time:
10 Muscle-ups
20 Pistol squats
8 Muscle-ups
16 Pistol squats
6 Muscle-ups
12 Pistol squats
4 Muscle-ups
8 Pistol squats
2 Muscle-ups
4 Pistol squats

Pistol squats are alternating legs and as an option do them holding a kettlebell or dumbell.  Post time and load.

WNY Hammerhead Fitness Winter Crossfit Challenge Series!

Crossfit Buffalo will be one of three host gyms for the WNY Hammerhead Fitness Winter Crossfit Challenge Series.  The series will kick off at Crossfit Rochester on January 14th.  Crossfit Buffalo’s event will be January 28th and the final event at Crossfit Dewitt will be held on February 11th.

Sign up for the series starts today!  At this point, competitors can only sign up for Round 1 -OR-  the entire series.  Sign up for other rounds is being held up so that we may give preference (reserve slots in rounds 2 and 3) to athletes that choose to participate in the entire series (versus just one of the later rounds).

Limited slots available.  While later rounds could potentially allow for a greater number of athletes, Round 1 of the series at CrossFit Rochester can accommodate 18 men and 18 women in Div I, 30 men and 30 women in Div II, and just six teams.  When you think about it, that really isn’t a lot of positions.  If you want to play, I’d sign up ASAP.

There are two divisions for individual competitors.  Div I and Div II.  We recognize that not everyone can compete on the same level as athletes like Dan Collins (from FCCF – 9th at 2011 Regionals) or Megan Kelly (from CF 585 – 11th at 2011 Regionals).  As such, we created the two divisions to encourage anyone and everyone to come “play the sport of fitness.”

Div I is for the higher level CrossFitter.  If you can do most of the main-site WODs unscaled, you belong in this group.  You can do chest-to-bar pull ups and you can clean your bodyweight.  The WOD’s used in this series are going to be challenging in many ways, but they won’t be SUPER hi-level  …like Amanda for instance.  If you’re a leader in your gym, come challenge yourself against the leaders from other gyms.

Div II is for the athlete that is still working up to going Rx on a regular basis.  Your technique is solid but don’t quite have the strength to do Isabel unscaled or the stamina to score over 300 in FGB.  Essentially, anyone that can perform regular CrossFit movements at full range of motion can compete on this level.

The team competition will be relatively small simply due to space and time constraints.  Teams will be comprised of two men and two women.  Again, the WOD’s won’t be ridiculously hard, but between the four of you, you should have pretty much everything covered.

When you sign up on the Hammerhead site, there are a lot of options so pay close attention to what you’re signing up for.  If the billing information is not the same as the athlete information, please be sure to enter athlete information in the “ship to” section.  Teams must provide all four team member names.  Upon completion of the online sign up, you will receive an order confirmation email.  You will need to print the order confirmation (not payment confirmation) and bring it to the event check-in.

In event of a sell-out, we will allow for a small number of over-selling in each division/class/event to fill any vacancies created by no-shows on the day of the event .  These wait-listed entries will be refunded if not exercised.  ALL OTHER CONFIRMEDENTRIES ARE NON-REFUNDABLE.  Please do not sign-up unless you’re certain that you are willing and able to participate.  By signing up, you’re eliminating one opportunity for the other 7 billion people on earth to participate.  The events are small and we do not have the administrative capacity to seek out replacement entries.

That’s all for now.  Be sure to watch the event host websites for individual event schedule details as they will be released when sign up for their event opens up (for Round 1 at CF Rochester – see the event page).  Also, each promoter is working to shore up a cause they will be supporting (ie, Wounded Warrior or St Judes) and Hammerhead should be announcing series prizes in the near future as well.

Pumped up and ready to get your game on?  Click here to sign up now!