For the most updated information, see our Facebook event page. Click on the images below to enlarge the details of the schedule and teams participating.
The 2nd annual Western NY Masters Team Throwdown consists of teams of four -- 2 men and 2 women with a combined total age of at least 160 years. The competition consists of three team WODs with all teams participating in all three WODs. The cost is $80 per team. Registration is live at: http://tinyurl.com/2015MastersThrowdown (Only ONE person, per team should register. That person will be charged the $80 team registration fee.)
The complete schedule will be posted when we finalize the number of teams. We plan to have people arrive between 8-8:30 and begin WOD 1 promptly at 9 am.
Here are the WODs!
3K Rowing relay - All 4 teammates row! Each athlete gets 10 pulls before the next athlete rotates in. Rotation order must be maintained.
Part A -- 10 Minutes to reach max ground to overhead for all 4 team members.
Team may divide the time any way they want. One person lifts at a time. One 35# bar per team. Teammates may help change weights, but the bar may not be lifted until only the athlete lifting is in the designated area. Rest 5:00 before moving to part B
10 Minutes -- Ascending Ladder by 1s (1,2,3,4,5,6,7... reps) of
Follow the Leader. 4-person team relay. Each gender breaks up the reps any way they want. Each partner must do at least one rep. The 2 men go first, followed by the 2 women. The women cannot advance to the next station until the men have completed the reps.
Our kids classes start back up on Thursday, 9/17, for children ages 4-10! This class is one hour long, once per week, and held at Flower City CrossFit. It is a 9-week session for $75. Kids are welcome to come to a free trial any week and we can adjust the price based on when they join. Register your child here.
For kids, ages 11-17, we have a parent/child bootcamp for 8-weeks for $75. Choose from the following class times: Tues/Thurs at 6:30 pm at CrossFit Webster and Saturday at 8 am at CrossFit Webster. This bootcamp starts on Tuesday, 9/22. If you child can only come on occasion, we also have a 10-pass-punchcard for $50. You can register your child for the Parent/Teen Bootcamp online in your Zen Planner Account if you are a member at either of our gyms. Otherwise, contact Laura to set you up. As with the younger children, you are always welcome to come in for a free trial!
I have played guitar since I was in high school. And as anyone who attends any of the classes I teach at Flower City CrossFit or CrossFit Webster knows, I am a huge fan of rock music. If you are as big a fan of rock music as I am, you undoubtably read lots of articles about it, follow bands/musicians on Facebook/Instagram/Twitter, etc. Whenever I see images of concerts, I always get a kick out of the crazy faces that rock guitarists (in particular) make.
Over the years of running CrossFit gyms, we have taken literally thousands and thousands of pictures of amazing people pushing themselves to the limit. Many times I have been stricken by a fleeting thought of how similar the faces that athletes make at the point of maximal effort are to the faces of rock guitarists mid-solo.
So, this week I programmed the following workout for our CrossFit Endurance (CFE) classes:
20 Minute AMRAP:
Bodyweight Deadlift static hold
Run 400 meters
Every time you drop the bar, run 400 meters. Oh, and the bar should be either an axle bar, or a regular barbell with fat grips on it.
As usual we were taking pictures at some of the classes, and as soon as I saw the images I was struck by how similar the faces people were making are to the faces made by rock guitarists.
A few hours and several photoshop sessions later, the Deadlift Rockstars were born. I hope you enjoy these as much as our members have! - Jeff
We are CLOSED Saturday, July 4th, but all other classes are on for Friday and Sunday. The WOD for Saturday is a 5K run. Get some!
Enjoy your holiday weekend!