LEVEL 4 CrossFit Seattle Championship and 10th Birthday Celebration

To celebrate our official 10th birthday, we are bringing back our Championship.  We had our first Championship on October 2, 2004 at our gym in Sand Point Magnuson Park. WHO was there?? Greg Glassman and Lauren Glassman were there along with Greg's son, Blake.  Athena was there too!  Kurtis and Laurie Bowler were there -- Kurtis competed.  See picture below!  Laurie and Kurtis had recently started Rainier CrossFit.  Craig Patterson was there who would later start CrossFit Vancouver.  Also Scotty Hagnas was there who would later start CrossFit Portland.  Brian Mulvaney came out and competed!  Tyler Hass who started ringtraining.com was there.  He wrote up an nice article for the CrossFit Journal about the first CrossFit Championship that you can read here.   And many other fabulous folks who participated or observed.

We had 28 participants and 1 event.  The fastest time was 12:33 by Micky Snir.  The picture below is of the white board explaining the workout that day -- no one knew what it was until the day of.  Dave got a time of 14:13 and came in 5th.  Nancy came in 17th (2nd for the ladies - there were only 3 of us!) with a time of 19:35.  And we had a blast.

This year's Championship is going to be even more fun.  Our Championship is designed so that any and all of our clients can participate.  Each event can be scaled, so please consider participating in the FUN!

DATE:  Saturday March 23, 2013

COST:  $25.00 gets you signed up for 2 events plus a tshirt. After initial sign-up cost, each additional event you choose to participate in costs $5.00.  If you sign up for everything, the total cost is $45.00

SIGN UP:  email nancy@crossfitseattle.com  and let her know what events you will be doing and what your TSHIRT size is

Last Day to Sign Up:  MARCH 1st

ALL   EVENTS   ARE   SCALABLE -- this Championship is for everyone!

Individual Events:

- Max Back Squat – 7 minute time limit

- The workout ‘Jackie’: For time: row 1,000 meters, 50 thrusters  (20k men, 15k women), 30 pullups

- Double Unders – how many can you do in 5 minutes

- 3 minutes of each: Wall Ball, Push Ups, Kettlebell Swings, Pull-ups  (score is # of reps)

Team Events:

Team Relay: 40 burpees 21 thrusters, 21 pullups 5 rope climbs (start seated) 500m row, 12 deadlifts, 21 box jumps 15 ground to overhead, 30 double unders 40 burpees 21 thrusters, 21 pullups 5 rope climbs (start seated) 500m row, 12 deadlifts, 21 box jumps 15 ground to overhead, 30 double unders

Each Team will complete the above tasks in the order listed.  No person on the team can do the same task twice.

Here are the weights for the following tasks:

Thrusters:  40k men, 30k women Deadlift:  80k men, 60k women Ground to overhead: 60k men, 40k women

Ground to Overhead: Each team will have two barbells, one 20k barbell and one 15k barbell.  Teams will decide how much weight they will put on each barbell.  In a 10 minute period of time, the team who gets the most weight overhead wins (weight x reps = score).

***Teams  are made up of 5 people.  You can have no more than 3 women and no more than 3 men on each team.