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A special seminar for CrossFit affiliates looking for great tips on how to grow their business. This event takes place Dec. 11-12, 2008 at Petranek Fitness.

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Our challenges grew out of our desire to test the efficacy of our random, general and functional CrossFit programming. Will you improve your score/time on a workout simply by sticking to our basic CrossFit programming while creating your intention around one specific workout? We also thought it would be more fun (and effective) if everyone that participated was "vested" by contributing to the prize "kitty," thereby putting money on yourself to do what you set out to do - go fast, and improve! We do a different challenge about 5 times each year. Here are the details on this, our current challenge.

When: December 13, 2006
Where: TBA (tentative - Santa Monica High School Track)

"Nancy"
Complete 5 Rounds for time of:
400m Run
15 Overhead Squats

The Competition is for both: Fastest AND Most Improved

Entry
$30 ($20 goes for prize money)
Prize $
$20 x the number of participants
Winners
1st - 3rd place for fastest in both men's and women's categories
1st - 5th place for combined men's and women’s most improved

Men’s Categories
Beginner 45# overhead squats
Intermediate 65# overhead squats
Advanced 95# overhead squats

Women’s Categories
Beginner 30# overhead squats
Intermediate 45# overhead squats
Advanced 65# overhead squats


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. Oct. 18th 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. Dec. 13th. Go for YOUR best “Nancy” time!

Rules:
- You must choose the category you are going to compete in and STAY in that category for the finals
- Rankings for FASTEST TIME:
o There will be two master lists ranking participants based on time – one for men, one for women
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 rank 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. Neither your category nor your gender has any 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.