2011 CrossFit Nanaimo/Titanium CrossFit Fall Classic
Hello athletes, information for your competition this Saturday
PARKING: use the driveway just past the driveway for Titanium (left side) and park in the dirt lot. Or drive up the street and park at Wal-Mart. Titanium has grumpy neighbours who get angry if CrossFitters take up the lot.
Order of athlete divisions will be as follows for all WODs
Novice Men
Novice Women
Open Women
Open Men
Approximate WOD times are:
WOD 1 = Novice men starting at 10am…others to follow
WOD 2 = Novice men starting at 12pm…others to follow
WOD 3 = Novice men starting at 2pm…others to follow
All movement standards listed below will be reviewed on Saturday morning before the WOD’s begin.
Event starts promptly at 10am. Gym will be open at 9am for warm up.
WOD 1 = Open (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (115/75)
3 Hang Power Cleans (115/75)
3 Shoulder to overhead (115/75)
Followed immediately by a 1 minute double under AMRAP between AMRAPs.
WOD 1 = Novice (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (95/65)
3 Hang Power Cleans (95/65)
3 Shoulder to overhead (95/65)
Followed immediately by a 1 minute double under AMRAP between AMRAPs.
Movement standards:
Your reps for each consecutive 2min AMRAP will be scored separately to the 1min AMRAP. You will start with the movement you ended with in the previous AMRAP. I.e. if at the 2min count you ended on your 2nd hang clean, you would start the next 2min AMRAP on your 3rd hang clean.
Judge to assist in reminding athletes which exercise to start with in each round.
Power Clean: plates must start in contact with the ground on each of the power cleans and finish in a front rack position.
Hang clean: bar must begin on the thighs and end in the front rack position.
Shoulder to overhead: bar must start on shoulders and finish over the head with arms/shoulder at full extension. Shoulder press, Push press, Push Jerk and Split jerk will all be accepted.
Double Unders: rope must pass under the feet 2 x in a single bounce.
WOD 2 = OPEN (Male/Female)
For time: 1000m Row, 30 Deadlift (225/135 ), 30 Box jumps (24/20)
WOD 2 = NOVICE (Male/Female)
For time: 1000m Row, 30 Deadlift (135/95), 30 Box jumps (24/20)
Movement standards:
Row: Rower will be set to 1000m and will count down, athlete must be holding onto the handle until the monitor shows “0”
Deadlift: plates must touch the ground on each lift. Full hip extension at top of lift, shoulders behind the bar.
Box jumps: At least ½ of the foot must be on the top of the box. Full hip extension on top of box or in the air. No more than 1.5 feet behind the box when landing.
WOD 3 = OPEN (Male/Female)
For time:
50 air squats – 100 foot farmer carry (45/25)
40 push ups (hands release) – 100 foot farmer carry (45/25)
30 Wall balls (20/14) – 100 foot farmer carry (45/25)
20 Burpees– 100 foot farmer carry (45/25)
10 pull ups (Men Chest to bar/Women strict or kip)
WOD 3 = NOVICE
For time:
50 air squats – 100 foot farmer carry (25/10)
40 push ups– 100 foot farmer carry (25/10)
30 sit ups– 100 foot farmer carry (25/10)
20 burpees– 100 foot farmer carry (25/10)
10 KB swings (35/55)
Movement Standards:
Air Squats: Knee crease must be below hip crease on each decent and hips must come to full extension at the top of the movement.
Push ups: hands release at the bottom enough for judge to see air underneath the hands
Sit ups: feet together and positioned at the wall. Knees are bent. Athlete begins laying down hands touch above the head on the ground and then touch the wall at the top of the sit up. Each rep hands touch above the head and the wall.
Burpees: chest must touch the ground at the bottom, feet must leave the ground at the top, hands must clap over the head, judge must be able to view ears during hand clap.
KB Swings: bell must travel behind the legs at the bottom and ears must be visible at the top of the movement.
Farmer Carry: athlete will carry one plate in each hand in a pinch style grip. Athlete can put the weights down as many times as necessary but while in forward motion must be carrying with a pinch grip.
PARKING: use the driveway just past the driveway for Titanium (left side) and park in the dirt lot. Or drive up the street and park at Wal-Mart. Titanium has grumpy neighbours who get angry if CrossFitters take up the lot.
Order of athlete divisions will be as follows for all WODs
Novice Men
Novice Women
Open Women
Open Men
Approximate WOD times are:
WOD 1 = Novice men starting at 10am…others to follow
WOD 2 = Novice men starting at 12pm…others to follow
WOD 3 = Novice men starting at 2pm…others to follow
All movement standards listed below will be reviewed on Saturday morning before the WOD’s begin.
Event starts promptly at 10am. Gym will be open at 9am for warm up.
WOD 1 = Open (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (115/75)
3 Hang Power Cleans (115/75)
3 Shoulder to overhead (115/75)
Followed immediately by a 1 minute double under AMRAP between AMRAPs.
WOD 1 = Novice (Male/Female)
3 rounds of:
2 minutes AMRAP of:
3 Power Cleans (95/65)
3 Hang Power Cleans (95/65)
3 Shoulder to overhead (95/65)
Followed immediately by a 1 minute double under AMRAP between AMRAPs.
Movement standards:
Your reps for each consecutive 2min AMRAP will be scored separately to the 1min AMRAP. You will start with the movement you ended with in the previous AMRAP. I.e. if at the 2min count you ended on your 2nd hang clean, you would start the next 2min AMRAP on your 3rd hang clean.
Judge to assist in reminding athletes which exercise to start with in each round.
Power Clean: plates must start in contact with the ground on each of the power cleans and finish in a front rack position.
Hang clean: bar must begin on the thighs and end in the front rack position.
Shoulder to overhead: bar must start on shoulders and finish over the head with arms/shoulder at full extension. Shoulder press, Push press, Push Jerk and Split jerk will all be accepted.
Double Unders: rope must pass under the feet 2 x in a single bounce.
WOD 2 = OPEN (Male/Female)
For time: 1000m Row, 30 Deadlift (225/135 ), 30 Box jumps (24/20)
WOD 2 = NOVICE (Male/Female)
For time: 1000m Row, 30 Deadlift (135/95), 30 Box jumps (24/20)
Movement standards:
Row: Rower will be set to 1000m and will count down, athlete must be holding onto the handle until the monitor shows “0”
Deadlift: plates must touch the ground on each lift. Full hip extension at top of lift, shoulders behind the bar.
Box jumps: At least ½ of the foot must be on the top of the box. Full hip extension on top of box or in the air. No more than 1.5 feet behind the box when landing.
WOD 3 = OPEN (Male/Female)
For time:
50 air squats – 100 foot farmer carry (45/25)
40 push ups (hands release) – 100 foot farmer carry (45/25)
30 Wall balls (20/14) – 100 foot farmer carry (45/25)
20 Burpees– 100 foot farmer carry (45/25)
10 pull ups (Men Chest to bar/Women strict or kip)
WOD 3 = NOVICE
For time:
50 air squats – 100 foot farmer carry (25/10)
40 push ups– 100 foot farmer carry (25/10)
30 sit ups– 100 foot farmer carry (25/10)
20 burpees– 100 foot farmer carry (25/10)
10 KB swings (35/55)
Movement Standards:
Air Squats: Knee crease must be below hip crease on each decent and hips must come to full extension at the top of the movement.
Push ups: hands release at the bottom enough for judge to see air underneath the hands
Sit ups: feet together and positioned at the wall. Knees are bent. Athlete begins laying down hands touch above the head on the ground and then touch the wall at the top of the sit up. Each rep hands touch above the head and the wall.
Burpees: chest must touch the ground at the bottom, feet must leave the ground at the top, hands must clap over the head, judge must be able to view ears during hand clap.
KB Swings: bell must travel behind the legs at the bottom and ears must be visible at the top of the movement.
Farmer Carry: athlete will carry one plate in each hand in a pinch style grip. Athlete can put the weights down as many times as necessary but while in forward motion must be carrying with a pinch grip.