AMRAP 10 Minutes:
10 Power Snatch 115/75
10 Push Ups
CrossFit West Sacramento would like to personally invite your box to our event Barbells for Boobs “Amazing Grace” charity WOD on Saturday, October 23rd 2010 from 8AM to 2PM. All proceeds from this event benefits the charity Mammograms in Action. Please visit our website for more details http://www.crossfitwestsac.com/
The Charity
Mammograms In Action is a non-profit organization located in Lake Forest, CA. Our mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting MIA you help low-income and uninsured women. 100% of the proceeds of Amazing “Grace” will be donated to Mammograms In Action.
The preceding paragraph is posted on the official Barbells for Boobs website(http://www.barbellsforboobs.com/) describing this great charity’s mission. This is obviously a worthwhile cause and will prove to be one of the most inspiring workouts you have EVER participated in. This is the type of event that changes not only the lives of the beneficiaries of the charity, but of the donors to the charity as well. In my mind, this is what CrossFit is truly about:
Pulling together as a community and helping out in any way we can.
The Workout
Rx’d and scaled versions of the CrossFit benchmark WOD “Grace” will be available to any and all takers as follows:
Grace — 30 Clean and Jerk for time
Men’s Rx’d – 135lbs; Women’s Rx’d – 95lbs
Men’s Scaled A – 95lbs; Women’s Scaled – 65lbs
Heats consisting of 12 to 16 participants at a time will run every 20 minutes beginning at 8AM on a first come, first served basis. Sign-ups for heat times will open at 7AM the day of the event. Only full depth squat cleans will be accepted. A movement standard demo video will be posted within the next week. There is a 15 minute time cap on all workouts.
Signing Up
- Registrants should log on to http://www.barbellsforboobs.com/
- Click on the “Sign Up” link on the homepage
- Click the “Register” button (next to the attendees button)
- Register as either an individual (paying for only yourself) or a group (paying for more than one participant) by selecting the appropriate box, then click on “Next Step”
- Fill in all required registration fields completely.
- BE SURE to select CrossFit West Sacramento as your CrossFit Affiliate if you are planning on competing in this event at CrossFit West Sacramento.
- Complete payment information for your donation.
- Print out and retain a copy of your receipt. This will be your ticket in the door on the day of the event. (Spectators are encouraged, but not required to have a donation in order to attend; all participants must have a donation receipt in order to do the WOD.)
Prizes
We have secured donated prizes from local businesses for top times and most inspirational workouts. Details on these prizes will be given the week of the event.
Weightlifting Technique Seminars
CFWS Head Coach Rick Larson will lead Olympic Weighlifting technique seminars at the following times the day of the event:
- 8:30 AM
- 10:30 AM
These seminars will cover the finer points of the Clean and Jerk and will last approximately 1 hour. If you have never received formal instruction on these lifts, or if you are just looking to refine your technique, these seminars could prove to be a major difference maker in your overall success in the WOD. Seminar class size will be limited to 20 participants each hour; sign ups will held on a first come, first-served basis by contacting coach Rick directly at rick@crossfitwestsac.com.
We are looking forward to having a great event! Register early in order to ensure T-Shirt pick-up at CFWS on the day of the event. Anyone who registers after October 13th will likely have to wait until after the event to pick up their T-Shirts. Let’s all pull together and show the world what CrossFitters are made of!!!
Thank You to CFWS for taking the initiative on this one. It will be great to head over and participate in another local affiliates event!!!
