How low can you go...if you're Weaver, the OH Squat is tough,
but focus and determination always wins.
Warm-up: CF Body Weight
WOD
3 Rounds of:
2 minute Row for calories
1 minute rest
2 minute Wallball
1 minute rest
STRENGTH/SKILL
Rainbow twist 3x16
Folks, sorry about the late post, for some reason this post was having delivery problems. It's all good now. I will repeat this on tomorrows post as fair warning, but please know that we will be forgoing our regular timed WODS on Saturday for complete attention to the "Battle of the Best". See Heats and Details of Saturdays competition below!
Start times- Again, please show up at CrossFit RED at 9am sharp for weigh in and roster check. Weather permitting, we will gather everyone for a quick trip to Stoker Stadium after roster check or we will prepare for our first WOD at the gym. The first Heat will start at 10:10. Why weigh? This is for your current and future records and athlete awareness.
Athletes will remain consistent in their heat throughout the day vs. the traditional progression of best athletes.
Point system- We will be using a point system for quality and modifications on exercises. your end score will be by all your times combined + all your points combined as seconds subtracted from your total time. We will make sure you understand this on competition day
* Please bring a hydration vessel, any food for fuel, your own product, a change of clothes and layers for change in temperature. See you all there at 9AM SHARP!
Heats for the all events are based alphabetically and as follows:
Females
HEAT 1
Andrea Ager
Jana Bates
Kerri Beinlich
Celeste Detwiler
Sarah Francis
HEAT 2
Toni Lee
Mary Beth Litsheim
Jessica Lowdermilk
Natalie Mclain
Amber Peck
Naomie White
Males-
HEAT 3
Nate Beard
Chad Sullivan
Josh Francis
Billy Foster
Jeff Hodgson
Michael Merluzzi
Kirk Osborn
Samuel Matthews
HEAT 4
Jeff Taets
Isaac Toomer
Derek Sjouland
Jeremy Smith
Randy Roman
David Weaver
Jeff Wilson
Adam Winch
____________________________________________________________________________
WOD #1- (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM
5 Clean & Jerk #185/115
400 Meter Sprint
100 Meter Bear Crawl
*8 minute cutoff
HEAT 1- 10:10am
HEAT 2- 10:20am
HEAT 3- 10:40am
HEAT 4- 10:50am
___________________________________________________________________________
WOD#2 - (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM
15 minute AMRAP
5 Chin ups (reverse grip- full extension)
10 Push Press #75/55
15 Front Squat #75/55
HEAT 1- 11:20am
HEAT 2- 11:40am
HEAT 3-12NOON
HEAT 4- 12:20pm
___________________________________________________________________________
WOD#3- (120 points)-20 points per exercise-
500 Meter ROW - all points deducted if you let the handle slip
250 Single Unders- 1 point deducted per miss (no deduction for stopping)
125 Double Unders - 1 point deducted per miss (no deduction for stopping)
60 Ft. Tire Pull #20/75- 10 points deducted if you have to modify the weight.
30 C2F Push-ups- 1 point deducted every time knees or hips roll from the ground
15 Burpee HSPU's- 1 point deducted for HSPU that don't touch target (floor/ abmat)
*20 minute cut off
Heats will be broken in half and started on 10 minute intervals
HEAT 1a- 1pm/ HEAT 1b-1:10pm
HEAT 2a- 1:20pm/ HEAT 2b- 1:30pm
HEAT 3a- 1:40pm/ HEAT 3b- 1:50pm
HEAT 4a- 2pm/ HEAT 4b- 2:10pm
So this points system...? In a perfect crossfit comp there is a black and white, good lift and no count bad lift. Unfortunately good and bad is not always crystal clear. Every movement's full ROM has a gray area(in competition), because anatomy and flexiblity, different judges, politics... It sucks but does this point system solve it? So you are saying a gray ROM passes as a lift but is also penalized one point, equal to one second? I won't judge it too much before I see it work, but I don't know if this is the answer to judging CrossFit comps. The black and the white is hard enough to judge already. With a third element, the gray area, judges not only think about which reps are good bad, but also which gray reps to penalize a whole whopping second for, all while counting out loud reps to athletes in the middle of a screaming adrenaline fueled crowd with weights flying everywhere. Also running a stop watch and in some cases writing down weights. Think of saturdays events, counting 250 jump skips flying at nearly 2 reps a second? May be a good system in certain situations... :)
ReplyDeleteAhhh, young skywalker...I agree that this system could be difficult, but could separate the CHEATers from the BEATers. Also in a non-qualifying competition for future participation in the games, it may just be what shapes us up for perfection in the actual qualifiers. AS you well know, there is no more of a frustrating feeling than getting reps takin away or time taken away from you in a high profile, out of town competition against a lesser fit athlete who just performed cleaner reps.
ReplyDeleteI understand any hesitation against this system, but also believe if there is a time to test our precision, it is now amongst family;)
Does a penalized lift count?
ReplyDeleteYes. You just get a point deducted. It counts one second against your final time.
ReplyDelete