The time is almost upon us for the next round of semi-annual skills testing.
The dates of testing will run from June 17th- June 27th.
There will be no make up days and sign ups are required in order to take part in the testing!
WEEK 1 - 1 RM Testing (All Day)
- June 17th - Squat
- June 18th - Power Clean
- June 19th - Press
- June 21st - Deadlift
MOVEMENT STANDARDS:
Back Squat - Warm up. 3 1RM attempts only. Belt is okay. Top of knee must be higher than hip crease at bottom. Use a spotter.
Power Clean - Warm up. 3 1RM attemtps only. Bar starts on ground, comes to rest on shoulders. Bar must land smoothly (no ground to shoulder "anyhow"). Lifter must show control at the top and feet must be back under the body before dropping the bar.
Press - Warm up. 3 1RM attempts only. Bar must start touching top of chest. Full lock out overhead. Bar must be over the midfoot (head through). Bar must be lowered back down to chest.
Deadlift - Warm up. Three 1RM attempts only. Letting go of the bar from the top will be DQ for that lift. Any grip / belt is okay. No straps.
ME WARM UPS:
Light bar - 10 reps (40% 1RM)
Increase - 5 Reps (50% 1RM)
Increase - 3 Reps (65% 1RM)
Increase - 1 Rep (90% 1RM)
Working Sets - three 1RM attempts only
Keep in mind you may be partnered up, so it would be best to have a partner that is close to your working weight efforts. You will be required to load and unload your own plates in between sets, so be quick about it. This is part of the work effort, so don't wast time. Get things ready and go!
WEEK 2 - Skills and Work Capacity
Test 1 (Monday / Tuesday Only)
800m Run [5 min cap]
- 3 min rest -
Max Consecutive Ring Dips (Band color if used) [2 min cap]
- 2 min rest -
Max Double Unders in 2 Minutes (can be broken up) [2 min cap]
- 2 min rest -
Max Consecutive Pull Ups (Band color if used) [2 min cap]
- 5 min rest -
Benchmark WOD- "Christine" (3 rounds - 500m Row / 12 Deadlifts (BW) / 21 Box Jumps )
MOVEMENT STANDARDS:
800m Run - One foot in front of the other. One lap around the entire complex. Don't fall down. Go fast.
Ring Dips - Bands can be used. Elbow must be same level as shoulder at bottom. Full extension at top. 1 attempt at max reps.
Double Unders - 2 min to get max number. You can break them up. Singles don't count.
Pull Ups - One attempt only at max reps. Full extension at the bottom. Chin over at the top. Band accordingly if needed.
"Christine" - D/L and jumps can be scaled and will be noted. Full ROM. Open hips on top of box.
Test 2 (Wednesday / Thursday Only)
500m Row [3 min cap]
- 3 min rest -
Max. Consecutive HSPU or Max. Handstand Hold [2 min cap]
-2 min rest -
Max. Toes to Bar or Knees to Elbows (2 Minutes) [2 min cap]
- 2 min rest -
Max Push Ups (1 minute - Chest to ground with hand release at bottom) [1 min cap]
- 5 min rest -
Benchmark WOD - "Helen" (3 Rounds - 400m Run / 21 Swings (55/35) / 12 Pull Ups)
MOVEMENT STANDARDS:
500m Row - Strap in and go hard. Legs/arms - arms/ legs. Keep your ass on the seat.
HSPU - One attempt only at Max Reps. No scaled version. Holds must be against wall in full handstand for as long as possible.
KTE - 2m to do as many as possible. Full hip open at the bottom. Knees must touch elbows or toes must touch bar at top. Knees Ups will be evaluated on a case by case basis.
Push Ups - Chest to deck. Hands come off ground at bottom, then push up. Full scapular extension at the top.
"Helen" - KB Swings and Pull Ups can be scaled and noted. Full ROM on Pull Ups. KB Swings must be at least 45 degrees off forehead. No Russian style swings.
The first test will be administered on Monday and Tuesday ONLY (June 24th & 25th).
The second test will be administered on Wednesday and Thursday ONLY (June 26th & 27th)
There will be no make up dates if you didn't sign up to test for the 1 RM lifts or the Skillls and Work Capacity testing on Monday-Thursday - If you miss out, you miss out. You cannot go back and re-attempt a tested movement on another day once it has been recorded. The test will be strictly proctored to ensure quality movements and consistency. If you cannot do a movement at all, then it is what it is, and we know what needs to be worked on.
This testing process is designed to give athletes a measuring stick to which they can compare their general starting fitness levels and subsequent improvement as time progresses. This will be a lot of fun and a motivator for individuals. It will also give the CFC training staff the ability to focus on weak areas so that they can be improved upon and implemented in WOD's. We strongly encourage everyone to take part in this challenge and work to improve your skills and abilities.
Are you ready?
"We fail at the margins of our experience"
The Opens are upon us and we have A LOT of people taking part in them. We will be running group qualiifiers on Thursday evenings at 730 PM and Saturday mornings at 1100 AM. There are some very strict guidelines we need to follow in judging and competing and they will be adhered to so we can ensure fairness, safety and efficiency on our gym floor.
1- ROM must be complete and to standards as defined in the rules of the posted events. You have all been told multiple times the full ROM of a movement, so now when it comes to bear, you are really responsible for making sure they are met. You can short step all you want in a regular workout, but do that now and you won't get away with it and may end up doing more work than you'd like to. Do not even think of arguing with your judge if you are no repped. This is no time for the "bro" system of counting.
2- The regular CFC class has priority and precedence of equipment and space on the floor. Once they are done, athletes can use rowers, bars, or floor space to get ready. That also means stay quiet and respectful to the coaches running things and stay out of their way.
3- You cannot be self-judged. Someone must be told the ROM and requirements and then must count for you. That person MUST be noted on your scorecard, if you choose to use one.
4- Prepare yourself ahead of time for the event by knowing the ROM and requirements, the workout in it's entirety, weights, and all fine print of the event. Don't expect your judge to do it for you. Know what you are supposed to do and do it accordingly. Plan ahead for equipment swap outs as well. Read over the events and requirements at: games.crossfit.com
5- As usual, respect the equipment. Despite the heat of battle, don't trash the equipment for the sake of going fast. It's no different from any other workout.
6- Be on time for the group sessions, and if you are doing the event on an alternate day, make sure you have a judge set up and the coaches know what's going on.
7- If the judges/coaches are giving pre-event instruction, you better be listening.
8- Clean up your equipment and messes.
9- You MUST enter your own score under your name via the CrossFit Games website by Sunday eve at 5 PM each week. From there, they will be validated. If you miss the deadline, you are out of the running without any recourse, so don't screw that up. Coaches and judges cannot enter your scores for you.
10- Don't cheat. The problem with the Opens is that many folks lie their way through the event with the "bro" system of judging or counting. Once they make it past Opens and qualify for Regionals they are on the big spotlight and the embarassment of being shown as a cheater is evident for the athlete and the affiliate gym. Every year we see some zero go to hero in the Opens and then blow up or disappear come Regionals. We aren't going to go down that road.
11- Have a good attitude about the event, your judging, and your competitors. It's all fun in the long run and extra tension is just going to slow you down. Push yourself and reach new personal heights, and keep it fun. Don't get all pissy about the event or your judge.
If we can follow these rules, it will be a smooth running event and have a good time in the process.
Good luck CFC!
Allison and I wish to extend our congrats and heartfelt thanks to our CFC competitors for their incredible job of representing us. It was an interesting event with some movements and skills that we've never worked on or with, and yet no one balked and all rose to the challenges. The weekend was awesome. Our teams were fairly inexperienced in competition and some were relatively new to CrossFit. This years STTD had 5 events on Day 1 and a final three-stage event on Day 2. Only the top 12 teams in each division would move to the final. There were 30 teams in each division, each with 4 athletes. Do the math... there were a lot of competitors and some serious meat eaters. If you are new to competition, the team aspect is nice, but it's still a lot to walk into for your first go'round.
At the end of Day 1 the Open team placed 19th overall, the Novice team just miseed the cut at 15th overall and our Masters team made it to the final in 12th place! We were pretty stoked to say the least. However, we were more proud to see the smooth and flawless execution of movements and ROM from our members in the midst of competition (Snatches might need a little work though.. ;) ). The only "no reps" I can recall seeing were from missed lifts. The importance of this can't be understated. No one sacrificed form, function and technique in pursuit of a fast time, and if they were chasing a fast time it sure didn't look sloppy like so many others. Stick to those simple rules of movement and biomechanics and the rest will follow in the form of better times/scores/lifts, etc. We never reverted to "reverse curl cleans", "globo gym half squats", or cheated by undoing our weighted vests so the chest touched the ground sooner, thereby lessening the ROM of the push up. Screw that - do it right or be considered a hack as an athlete, coach and gym. We didn't bite on that line. We received compliments on our athletes several times in regards to their efforts and movements from many other folks. Thanks to all of you for that.
Besides the aforementioned point, here are some highlights that stood out in the teams.
Open Team
The Open team was comprised of seasoned competitors. Josh, Bowman and Nicole have been around and brought their A-Games at STTD. All of them did better then they have in any event in the past. Strength, power, and work capacity were much improved. All of them had done CrossFit competitions before and were used to how it went. That is all except for Malin, a fearless 18 year old who only a week prior was told she was moving up from Novice to Open to fill in for female team captain, Kayla, who was unfortunately out with a strained shoulder. Malin was unfazed and took it head on, finally getting down muscle ups at CFC days prior to the event and then nailing them in the Gymnastics portion of the competition! Malin also NEVER slowed down on the sandbag shuttle run. That was 4 minutes of shuttle runs with a 55 Lb sandbag on her back. Her total rep score in that portion matched Josh! I think Malin also had the prestige of being the only person to break a spear in the lawn dart event!!
Josh was the anchor for the team. Never one to stop smiling and cheering on his partners, Josh is the perfect picture of teammate. To top it off, he's a genetic freak of nature, still finding his potential in CrossFit events. Strong, fast, and very powerful, Josh cleaned up in his events. He crushed his Strongman Ladder event, just missing finishing the last two objects when he timed out in getting the 240 Lb log overhead. From there, it was GO in each event. Josh has no other speeds and we are thankful for that.
Nicole has done several events over the years. Her determination is unreal and the work she put in to prep for the STTD was evident. She was able to hold her own incredibly well all of the events and did a great job in the conditioning event where she never seemed to stop to catch a breath. Tired or not, Nic worked through it all and showed why she deserved a spot on the team. Hard work pays off and Nic was evidence of that this weekend.
Brian Bowman rounded out the Open team. Bowman recently returned from the Middle East and came back to US soil with more mass and work capacity than before. He worked hard for the spot on the team and used his newly acquired skills to showcase his ability at the STTD. Brian just did what he was told in betwee being a social butterfly with everyone at the event. Brian's potential will start to come together in 2013 after this event set the course for him.
Novice Team
The Novice team comprised all of relative newcomers. Our veteran player was Liz, who earlier this year took part in her first CrossFit competition, did well and decided she wanted more. Again, Liz was a friggin' work horse and incredibly consistent and never seemed to find her breaking point no matter how hard she was suffering. Liz would just truck through the event without faltering. She'd be gassed as hell afterwards, but then be smiling and laughing like nothing happened.
Steven and Tom rounded out the mens side of things. Steven came to us a few months ago with some CrossFit experience and a ton of potential. He showed it at the event, his first ever, and stood out with solid performances all the way around. Steven was working around a pulled muscle in his shoulder about a week out from the event. We didn't want to lose him from the team as we all recognized his ability and potential. Come the last few days, Steven was back in the saddle and showed us what he could do, even though he's still a relative newcomer to the game. Once the STTD was on, Steven was right in the mix and killed it. There's some potential to be tapped here, kids...
About 18" shorter than Steven was Tom, a quiet, mild mannered doctor with an incredible competitive streak, unreal strength to weight ratio, and a uncanny knack for Oly lifts and gymnastics. Having his all around capacity and skills was a huge asset to the Novice team. Tom anchored the team through the gymnastics event, which was a saving grace for the team as some of the movements were completely foreign to them. Tom was unflappable and just got down to business when they told him to. Whatever we said to do, Tom did.
The other female on the team was Birdy, who was notified one week prior that she was going to be needed since Malin was moving up to Open. Birdy smiled, said she was ready and got down to business. This was her first competition and she gave up watching her husband, Jamie, play football in the Pig Bowl just so she could compete. Again, all we had to do was tell Birdy what needed to happen, and she did it. If she didn't know how to do it, she threw it all in the hat and gave it a shot. Those shots were all right on the money and she killed it!
Masters Team
The Masters were also all first timers. I will admit that with the advent of the 40+ event at the STTD and some of the Masters I saw there, I was worried I threw them into shark infested waters (I also realized I would have my work cut out for me next year.....).
Sean led the charge with an ass kicking show in the strongman event. Being as strong as he is, Sean made it into the final row of items, one of few masters, before missing a heavy atlas stone lift. Being a Marine, Sean's determination was evident in each event. He worked his ass off every chance he got, helping the team every step of the way. Sean asked for advice, took orders and put his head down and plowed through whatever was put in front of him.
Brian took the leap into the fray with his first competition at the STTD. Brian is solid and consistent, no doubt about it. He never wavered and simply plugged through each event going as hard as he could to keep the team in contention. Brian was worried that he'd be outclassed by people lifting heavier weights than he could, but that was never the case since he is well rounded enough to hold his own and edge out some folks in areas of weakness that he could capitalize on.
Wendy was also in her first competition. Coming from an endurance background, she had the engine and over the course of the past year has developed her strength and skills needed to be competitive. She was right on track to put her money down when she strained her calf two weeks prior to the event. Still, nothing got in the way of the event and she battled through each day leading up to the STTD, as well as through each event. She'd grit her teeth, do the WOD, ice/stretch her calf, limp around for the next hour, then hammer home another workout like nothing was wrong. No matter what, whenever I asked Wendy how she was doing, she'd shrug, and say "I'm okay". That was it.... Upon hearing the Masters team made the final, you can imagine I was cringing a bit at the thought of her running. Thankfully the runs were short and she simply said, "Screw it. I'd do it on one leg if I had to". Taped up and ready to go, Wendy did the last event without a hitch, even though she couldn't run as fast as she wanted to, she didn't quit or complain and never let the team lose ground. Quite a perfomance, kids.
The other female athlete on the team was Becky, yet another firefighter. Most of you have worked out with Becky in the morning. She is quiet, easygoing, extremely smooth and concise in her movements, and a very consistent performer. We all knew she'd be great for this event, but we didn't expect to see her inner monster emerge when they said "GO!" Becky was a friggin' machine. She took the top masters female honors in the Strongman ladder getting all the way up to the final log and narrowly missing the overhead lockout. She was absolutely unfazed as she moved from station to station - it was a highlight for CFC and the spectators to watch. Betcha didn't see that coming.... She still looked relaxed and calm despite how hard she was working in all the events. After the events were over, it was all smiles, laughs and beer, like nothing ever happened.
The Black and Red Support Crew
Besides the athletes, the CFC Support Crew was out in full effect. To have as many people as we did from CFC at the event, taking time out of their busy day and spending their hard earned money to watch their comrades chase the clock was awesome. Nothing is better than being on the verge of collpase as an athlete, and then looking up to see a wall of CrossFit Centurion shirts and familiar faces screaming at you. You guys play as important a role to our camraderie and success as do the athletes laying it out there. Thank you!
In the end, it was a great weekend. We had a great showing and stayed true to our values and ethics of competition. We didn't care where we ended up, we simply enjoyed that we were there in the moment. We supported each other and had a great time. We were all inspired and motivated to better ourselves and succeed. What more could you ask for?
Until next time,kids...3-2-1....GO!
Thank you,
Ian & Allison
I have a bunch of ties to deal with in regards to the STTD team. I also have a bunch of people who failed to follow the simple directions to fill out their testing scoresheets so I could use them for my stats at a later date, the STTD runoff's included. So that made my job that much harder. Thanks for that.....
The following people have already locked up a spot in their division. This is due in part to overall weights and times posted in the testing process, as well as continued performance.
Josh Farr, Kayla Hayes - Open
Steven Gunsch, Malin Eiremo - Novice
Sean O'Boyle - Masters
If you are not on the list above, that only means it's too close to call or I didn't have complete info on your overall test results. I am also not going to pick someone, instead you are going to have to earn your spot and fight for it.
In that vein, you will have until Sunday night to complete the following WOD. Winner takes all for the remaining spots(s). If you aren't going to make the competition or don't like the looks of the run-off WOD, I need to know immediately.
The workout must be verified by a competitor or a coach to keep everyone on the straight and narrow. Your final results must be emailed to me at staff@crossfitcenturion.com, or verbally given to me prior to Monday morning (1/7/13). If you do any scaling (although nothing on this list should need to be scaled) it needs to be noted as well. Any lack of clarity on the results is a "no go".
4 Rounds
400m Run/500m Row
7 Power Clean to Overhead
14 Toes to Bar (knee to elbow for M & N)
21 Double Unders
The runs and row will be done in the following order (400/500/400/500) for everyone. No changing the order.
The runs will go to the fire hydrant, around the east side of the building and in the front door.
Power Cleans must be taken overhead in any manner you choose (press/push press/jerk). Full lockout and control has to be exhibited at the top.
Toes to bar means the toes must touch the bar. Anything else is NOT TTB.
Knees to Elbows are for Masters and Novice Only. The kneecap must touch the back of the arm.
Double Unders are as listed. No singles.
Weights on the Power Clean are Open:155/115 - Master & Novice:135/85
CrossFit Centurion employs a defined strength & conditioning program where nothing is left to chance or randomness. Our program template was created due to the CFC Skills Testing done every six months. The template is designed to build clients up to the test as well as provide small testing cycles throughout the six month cycle. Our previous "Strength Bias" programming alhtough effective, hadn't done as much good as it had in the past due to tweaks made to change the program to a progressive transition from the "Big 4" (Squat, Press, Deadlift, Bench Press), to the Oly lifts several months later.
The previous program was intended to get clients strong, then work on the derivative movements of the Big 4, and then transition those more technical movements into the Oly lifts. It has made much better Oly lifters out of the majority of the CFC clientele, but we gave up some pure strength gains in the process due to the fact clients were not working on their absolute strength as much. In either case, one testing cycle showed us less 1 RM PR's and a decline in relative strength as was evidenced in some of the other areas of testing.
Our current program is designed to get ALL clients on a barbell almost every day of the week where they will squat, press and deadlift. Also included in the week will be a day including Olympic weightlifting instruction, a day including specific skill instruction, and an independent mixed modality, CrossFit based workout day. Each cycle will be 4 weeks in length and each phase is 3 months in length. Two phases will be run during the course of the program between testing.
The time domains of the MetCon workouts and the intensity of the weightlifting components will be prescribed and increase over the course of the cycle until the fourth week where the barbell work will be integrated into the CrossFit MetCon workouts that will comprise the final week of stress. The cycle repeats itself on week(s) 5 & 9, where everything starts over at lower intensities and time domains again to build back up over the course of the month once again.
By constantly allowing clients to build up stress, recover and then adapt using the primary strength movements on a regular basis, we see more benefits as a whole for the gym, as well as during the testing process every in June and December. This current program presents itself to more clients throughout the week thereby allowing a wider base of clients to gain the exposure to the lifts and the strength gained from them. Additionally, the weekly Oly lifts and inclusion of specific skill work will help develop the well rounded capacity and capabilities of CFC's clients much better. We fully understand some people might not get some of the instruction, but this is the best we can do and the rest is up to the clients to figure out their attendance schedule and consistency.
The process of programming a functional and effective strength and conditioning is a never ending learning process. What may have worked well at one time, may suddenly change for a variety of reasons, and no longer hold the desired effects needed to elicit change and improvements in health and athleticism. Sitting down and spending many hours and days plotting a course and all possible contingencies is what any good S&C coach should do for the benefit of their clients, and it's exactly what I did in this case. In the end, the goal of CFC is the improvement of human performance in ALL of it's clients, not just the ones who want to be competitive - that's not what we are about. Our testing process allowed us to see weaknesses in clients as well as ourselves, and in the vein of self improvement for the good of all of our clients, we chose to address our mistakes, fix them and improve upon them. Our current improved programming template has done the trick nicely.
If you have any questions or concerns about our strength and conditioning program, please feel free to ask.
Ian Carver
As most of you are aware, we got rid of our worthless business manangement software from MindBodyOnline and went with Zen Planner, which so far is WAY more user friendly and has better customer service. As we've done this, we've noticed some issues that we are changing immediately to make our business run more streamlined.
First, if you have not received an email from Allison asking you to update your information in Zen Planner and/or the links to do so did not work, you NEED to contact Allison immediately via phone (207-7500) or email to advise her of your personal and payment info. Failure to do so will result in either a double payment once it's entered (for the previous missed month as well as the current month) or your membership will automatically be cancelled and you will be dropped from our system at the end of your current billing cycle.
Secondly, effective immediately there will be no more 12 visit "Punch Card" offered to anyone. If you currently have one, you will be allowed to keep it and refill it as necessary, but no new ones will be issued as of 9/8/12. They are a nightmare to track and keep on top of and they do nothing for the growth of CFC.
Third, we will no longer be "freezing" accounts. You are either in or you are out. If you are in a current siutation where we have agreed to do so, then we will be honoring that, however, we will no longer go further with that practice. Again, it creates a headache for us since option is used by most people who want to quit CFC, but don't have the balls to say so and then stay on our books forever and/or get re-activated after a certain predetermined date and then complain that they just got charged but still aren't ready to come back.
If you choose to cancel your membership and then wish to start up with us at a later date, you will be re-instated at whatever the current membership rate is.
Lastly, if you do choose to cancel you must notify us in advance of your desire to do so. This means NOT after your payment has gone through for the month. If we must do any type of payment reversal that is not a CFC error, than there will be a $30 charge assessed to cover the bank and merchant account fees CFC will be charged for twice. All correspondence regarding membership changes is kept on file for future reference.
Thanks for your understanding in these aforementioned matters. Please contact us with any questions or concerns you may have.
We appreciate your patronage and trust in us to make you fitter, faster, stronger and healthier!
Ian & Allison
What to expect on game day...
If you haven't done a CrossFit competition before, here are some things to do/expect. CF events differ from other sporting events in that you will be on-site all day and competing in multiple events over the course of the day, instead of one and done. With that in mind, here are some tips:
1. Get comfy - Bring with you a fold out chair, yoga mat for something soft to lay on (if you want), a couple towels, and even a pop up shade tent if it's an outdoor staging area and it's going to be remotely warm.
2. Dress appropriately - No ladies, I am not saying don't wear your low cut Lululemon booty shorts - that is a prerequisite (except for guys, don't wear booty shorts or I will beat you), I am saying bring the right clothes for the day and events. If it's morning time, dress in warm up pants and your rad CFC hoody. Your second layer underneath should be your outfit for event #1. If there are going to be rope climbs or lots of deadlifts, bring tall socks. If there are going to be runs, bring a sports bra (again, guys this is a no-go) and running shoes that you have trained in. Any lifting events that will allow it, bring your Oly shoes. If the weather necessitates it, bring a long sleeve wicking shirt.
3. Bring changes of clothes - You are going to get sweaty, unless you are a lop and not working hard. In that case you can get a little bit funky by the day's end, so bring more clothes to change into for other events. Changing into a new outfit for every event is acceptable if you're sweating heavily. Bring at least one or two of everything. Some wet-wipes and/or a gallon or two of water with a washcloth will be worth their weight in gold to rinse of between events.
4. Make sure you have the right equipment - This means shoes for all events- Jump ropes, lifting belts, gloves, tape, chalk and wrist wraps. Do not expect the event coordinators to have it all there, and if they did, that it will be there when your time comes up. Put all of this stuff along with a small sweat towel into a little tote bag or pack and take it with you to your warm up/staging area. Make sure there's a bottle of water in there too.
5. Refuel in between events - A small ice chest with water, some sports drinks, and food is a necessity. Make sure you have a decent protein powder with you for consumption immediately after the event(s), as well as some easily digesitble fruit (bananas, apples) or veggies (sweet potatoes). Get some small protein based food bars (Perfect Food bars or Builder bars) for light stuff in between if you can't stomach a larger meal. A rottiserie chicken is the bomb to bring with you for some easy meat between events. That or some quality lunch meat. Bring some nuts for snacking if you like. It's better to overpack for the event than not have it and bonk. Oh, and beer. It's probably a wise idea to have beer on hand to enjoy post event.
6. Make sure you recover - Bring rollers, lacrosse balls, massage sticks, etc. with you. This can also be ice packs, aspirin, bands, whatever helps you get your game back on. A mat to stretch on and a place to lie down in the shade are super beneficial. Don't spend a ton of time on your feet after your heats watching all of the other events. Watch a few then get some down time in to recover. Most events will have a bit of downtime in between that you can use to chill out. Use it wisely.
7. Bring a good attitude - It's all about fun. In the end you are competing with yourself and there to enjoy the company of the folks around you. Have fun and don't stress yourselves out. It's all a good time.
All athletes must complete the exercises in order prescribed and cannot move on to another exercise within a WOD until they complete the prescribed movement or make an honest attempt at completing the movement.
WOD #1
3 Rep Thruster Ladder
Starting from the ground. 10 lbs increases. Bar cannot touch the ground during the 3 reps. Each athlete will have 40 seconds to complete the weight and 20 seconds to add 10 lbs to their bar. Hip crease must be below knees in bottom position. Arms must lock-out in top position with hips fully open. No jerking allowed.
Rx Men will start at 115 lbs
Rx Women will start at 75 lbs
Novice Men will start at 85 lbs
Novice Women will start at 55 lbs
Masters Men will start at 55 lbs
Masters Women will start at 45 lbs
Scoring: 3 reps completed equals 3 points
2 reps completed on last ladder equals 2 point2
1 rep completed on last ladder equals 1 point
0 reps completed on last ladder equals 0 points
WOD #2
Gymastics WOD
8 minute cap.
10 Burpees
1 Minute Plank Hold (Rx must be unbroken)
10 Burpees
1 Minute Plank Hold (Rx must be unbroken)
25 Box Jumps (24/20)
- Masters & Novice 15 Box Jumps (step ups allowed)
15 HSPU
- Masters & Novice – 30 second handstand hold
25 Pull-Ups
- Masters & Novice – 10 pull-ups (bands allowed – see below)
10 CTD/Hands Off Push Ups
5 (men) / 2 (women) Muscle Ups
- Masters & Novice – Rings Dips (Men 10, Women 7 – bands allowed)
Total Possible Points
- Masters Women: 23
- Masters Men: 26
- Novice Women: 23
- Novice Men: 26
- Rx Women: 23
- Rx Men: 26
WOD #3
Mixed Modality WOD
20 minute time cap.
Rx
800 Meter Run
30 Wall Balls (20/14)
10 Deadlifts (225/175)
50 Double Unders (25 unbroken to earn 5 points)
10 Hanging Power Cleans (115/85)
10 Overhead Squats (115/85)
15 Kettlebell Swings (70/45)
25 Toes to Bar
1000 Meter Row
Total Possible Points
- Rx Women: 40
- Rx Men: 40
Novice
400 Meter Run
20 Wall Balls (20/14)
10 Deadlifts (165/115)
35 Double Unders or 105 Singles (Pick one or the other)
10 Overhead Squats (65/45)
15 Kettlebell Swings (55/35)
15 Knees to Elbow
500 Meter Row
Total Possible Points
- Novice Women: 30
- Novice Men: 30
Masters
400 Meter Run
20 Wall Balls (20/14)
10 Deadlifts (125/95)
35 Double Unders or 105 Singles (Pick one or the other)
10 Overhead Squats (55/45)
15 Kettlebell Swings (45/35)
15 Knees to Elbow
500 Meter Row
Total Possible Points
- Novice Women: 30
- Novice Men: 30
******************WOD 2 Details******************
- M&N: Plank hold is 1 minute cumulative. If an athlete drops their knees after 30 seconds and rests for 15 seconds, they must complete the remaining 30 seconds before moving onto the next exercise.
- M&N: Bands may be used for the Pull-ups and Ring Dips. Additional time will be added for each repetition completed with bands as follows;
o Red Band – add 3 seconds per rep
o Blue Band – add 5 seconds per rep
o Green Band – add 10 seconds per rep
- M&N: The 30 second handstand hold is cumulative. If an athlete holds for 15 seconds then rests for 10 seconds, the athlete must still hold for another 15 seconds to total 30 seconds.
******************WOD 3 Details******************
- Rx: For an Rx athlete to earn the 5 possible points in the double unders, they must complete at least 25 consecutive (unbroken) double unders. Otherwise they can complete the required 50 (without 25 unbroken) and move onto the next movement but receive no score for the double under portion of the WOD.
If you have any questions or concerns, please contact Tianna or Jason regarding the workouts and standards. All movements will be demonstrated and explained the day of competition.
July 21 - The 1st Annual CrossFit Centurion In-House Competition. This will be for CFC members only and will consist of an entire day of events for participants. There will be RX'd, Scaled, and Masters Divisions. Coaches Tianna and Jason are heading up the effort and more info will be out shortly. Mark your calendars and start training!
August 11 - The Occupy Strength Challenge at CrossFit One World. This is a strength based CrossFit competition put on by the folks at CrossFit Football. More info can be found HERE. CFC will be sending some of it's heavy power athletes, so if you are up for it, get on it! Registration is on the right sidebar.
For those of you regularly taking part in the 615 AM class, there will be a slight alteration to the schedule for approximately 1 month, starting in mid-June.
Coach Toby will be gone June 6-11 at the US National Championships with his team of rowers. From there he has been selected to be one of the US National Team Coaches at a training camp taking place from June 16-July 8. After that there exists the possibility he will be visiting family out of state from July 9-July 15th.
Obvisouly we can't deny Toby the awesome opportunities to coach his team to victory and then make an impact on another generation of up and coming rowers. He's doing something right, so his coaching skills will be put to use at the training camp!
The downside for us is that we cannot accomodate all the morning classes in his absence. We do not have coaches avaialble to cover all the morning sessions. I will be covering Monday and Friday morning, however, Allison and/or I will not be able to cover Wednesday's due to my SED schedule. This means you will be on your own for Wednesdays and will most likely have to hit up an afternoon session instead. This will take effect as of June 6th, which is a Wednesday that I can't cover, so you will have to hit a PM class instead.
If anything else comes up in the schedule that presents a conflict for me on Mondays and Fridays, I will let you know, but right now I am going to try my best to keep it covered for you all.
Please contact me if you have any questions or concerns.
Ian Carver