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Summer Team Challenge 2015

August 8, 2015 @ 8:00 am - 5:00 pm

$400

You can find the leaderboard updated throughout the day here:

https://www.wodrocket.com/index.php/event-results?event=1275

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A few quick announcements:

1. On Event #2… These are consecutive lifts (aka) no dropping the bar, or re-racking.

For the Press: You may rest if needed with the bar overhead or in the front Rack position.  (You may not set the bar on your back, or on the rack.)

For the Front Squat:  You may rest if needed at the bottom of your squat, or the top standing position.  You cannot take the bar off your body, or out of your front rack position.

For the Deadlift:  These reps are TOUCH AND GO.  No resting at the bottom.  You may rest if needed standing your deadlift up, but may not bend your knees and let the bar sit on your legs.

For the Bench Press:  You may rest at the top locked out position, but cannot re-rack the bar.

Also, the numbers you come into the competition with on your sheet, can be adjusted on the fly during the event, if needed.  The goal of having your team come in with numbers is to have you be prepared, but they aren’t set in stone.

2. JUDGES!  We have had some judging adjustments.  Check out the updated assignments here:

https://drive.google.com/file/d/0B3dRcrEo48Q8VzBJaUoyenRWMEk/view?usp=sharing\

See you all soon.

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In advance our of upcoming event we want to say a HUGE THANK YOU to all of our amazing sponsors.  We couldn’t do this event without them.  They support us time and time again, so if you pass by any of these local businesses, stop in and say “Thanks.”

Berthod Motors http://www.berthod.com/

Headstrong Works http://www.headstrongworks.org/#!

Murray Dental Group http://www.murraydg.com/

Glenwood Caverns Adventure Park http://glenwoodcaverns.com/

Mountain Cross Engineering http://mountaincrossengineering.com/

Sunlight Mountain Resort http://sunlightmtn.com/

Rad Bikes http://radbikescolorado.com/

Jump-N-Rope http://jumpnrope.com/

LiftHeavies Wrist Wraps http://www.liftheavies.com/

RX Bar http://www.rxbar.com/

Kill Cliff http://www.killcliff.com/

Suerte Tequila http://drinksuerte.com/

Town http://towncarbondale.com/

The Pullman http://thepullmangws.com/

Phat Thai http://phatthai.com/

Juicy Lucy’s http://juicylucyssteakhouse.com/

Sweet Coloradough http://www.sweetcoloradough.com/

True Nature Kitchen http://www.truenaturehealingarts.com/kitchen/

Becky Koski Massage

Backcountry Chriopractic

 

STC 2015 Everything You want to Know (Including ALL Workouts)

Alright guys here it all is.  Heats, Workouts, Parking, and MORE!

Please review all the documents closely.  Email us with questions.  See you Saturday!

Event Timeline/Parking/Location

https://drive.google.com/file/d/0B3dRcrEo48Q8RUJzd2x5cXFzZ00/view?usp=sharing

Workout Descriptions

We have made some changes to Workout #1.  Please review all workouts carefully, and email us with questions.

https://drive.google.com/file/d/0B3dRcrEo48Q8OWdVUGhvbG0xWmM/view?usp=sharing

Heat List

These heats were created based on the online qualifier scores, past performances at our events, and other Intel, we did our best to put everyone in heats where the teams around them would push them to compete at their highest level.  We also took into account multiple teams from one gym, and tried to split them up so everyone could watch everyone compete.  Email us if your team isn’t listed, or you have any questions.

https://drive.google.com/file/d/0B3dRcrEo48Q8bTk0U2c3dXg4a0E/view?usp=sharing

Judge Heat List

This will probably change at least 10 more times as we get more judges, but the final version will be published at the Judges Meeting.

https://drive.google.com/file/d/0B3dRcrEo48Q8VzBJaUoyenRWMEk/view?usp=sharing

Waiver

If you want to be extra prepared… print out and sign 4 of these, and bring to Team Check-In.

https://drive.google.com/file/d/0B3dRcrEo48Q8MGMzaTNSSXF1OG8/view?usp=sharing

____________________________________________________________________

Judge and Volunteer Info!

Hello STC 2015 Judges/Volunteers

We are now less than one week away from our event, and we want to make sure that we are all on the same page before the event. First we want to send a BIG THANK YOU for giving up your weekend to help us out! Below is the list of the movement standards that you will see and enforce on Saturday, August 8th. Please familiarize yourself with them, and come prepared to ask any questions you might have at our judges meeting on Friday Night, August 7th at 6:30 PM (at DSC). We all know that the difference between a good event and a bad event is the judging, so we are expecting you to not only know what a good rep is, but also and more importantly, be able to say “NO REP,” when needed. Telling an athlete to “get lower” is not your job, your job is to say “NO REP, get lower,” and the athlete will need to correct their movement, in order for any reps moving forward to count.

You will be placed in “judging teams/pairs” for most of the events in order to make our organization easier, and allow you to have more organized breaks. You will be getting taken care of for breakfast and lunch, get a T-Shirt to wear and other fun goodies.

You can find your assigned judging heats here:  All updates to judging pairs/timing etc will be found via this link.

https://drive.google.com/file/d/0B3dRcrEo48Q8VzBJaUoyenRWMEk/view?usp=sharing

Our judges meeting will be on Friday, August 7th at 6:30 PM at Defiance Strength and Conditioning, and will go for 30 to 45 Minutes. If you are unable to attend our Friday Night meeting, please plan on being at DSC at 7:15 on Saturday morning. If you attend Friday night, please be at the gym no later than 7:40. (The first workout begins at 8:00). As some of you know, this will be a long day, as some of the events need 14 + judges per heat: please prepare yourself and know you will be working all day.   Make sure you bring some snacks and water to keep yourself satiated between meals. Thank you SO MUCH for your help in advance, we could not do this without you.

Parking: Park up the hill in the Paragon Parking complex, or at Mountain View Church (across 82) and other locations along the frontage roads, and in front of buildings. PLEASE CARPOOL!

Set-up: If you are interested in helping set-up, we will need help setting up on Friday afternoon/evening. Just ask Kenz what time if you would like to move some weight around.

Not a Judge: A few people receiving this email are a part of our scorekeeping/equipment team. If that is you, you do not need to attend the judges meeting, unless you would like to judge as well. Volunteers: you will need to be at DSC at various times depending on what job you are doing. So you can speak directly with Kenz about when you need to be here.

Questions/Comments/Concerns:

Also attached in the email you received is the judging/volunteer assignments. Please read through it and make sure I didn’t miss you! If you have any questions, please don’t hesitate to contact me.

Thanks and see you in a week!

Kenzie

Schedule for Summer Team Challenge 2015

Friday Night

Team Check-In- 5:00-7:30 PM

(For Check-In: All 4 members must sign waivers and, but do not have to be present at the same time)

Judges Meeting- 6:30-7:30 PM

Saturday:

                    Judges Meeting #2: 7:15 AM

Check-In 7:00-8:00 AM

Opening Address: 7:45 AM

Event #1 8:00-10:30 AM

Floater Event #1 Open 9:30 -11:30 AM

Break: 10:30-11:00 (Set-up for Event #2)

Event #2 11:00-12:30

Break: 12:30-1:00 (Set-up for Event #3)

                    Floater Event #2 Open 12:00-2:00

Event #3 1:00-2:30

Break: 2:30-3:00 (Set-up for Event #4)

Event #4 3:00-4:40

Award Ceremony: After the final event

____________________________________________________________

Movement Standards: (We will send out the workout descriptions to you later this week, and COMPLETELY review the workouts in our judges meeting).

Power Clean- Lift begins on the floor and finishes with the weight in the front rack position, with the athlete standing, with hips and knees fully open.

Wall-Ball– The wall-ball begins in a standing position, the athlete must hit a full squat (hip crease below parallel), the ball must hit the target.

Box Jumps- Athlete must do a two footed or a step-up jump to the top of the box. Hips must fully open while feet are standing on the box (Regional standards). If the athlete steps- up, they MUST STEP-DOWN.

Ball Slams- The athlete will pick the slam ball off the ground and raise it up over the head.  The ball must be directly over the head with the knees and hips at extension.  The athlete will slam the ball down onto the ground hard enough, into the target, that the ball bounces off the ground.  In order for the rep to count, the athlete must catch the ball before it hits the ground again.  You cannot simply raise the ball over your head and then let it drop to the ground.  It must be slammed and you must catch it on the rebound. YOU MUST CATCH YOUR LAST REP.

KB Swing- Kettlebell will travel from below the hips and behind the legs, and travel up to eye level (Russian Swing). Thumbs must pass above the eyes. YOU MAY NOT DROP THE KB FROM ANY HEIGHT. 1st Drop = 20 Burpees for your team, 2nd drop = DQ’d from the workout.

Burpee- Movement begins in the standing position.  Athlete must touch entire chest to the ground at the bottom and then will get up, and do a 2 FOOTED JUMP onto the plate, finishing with the hips open at the top position, on top of the plate.  Your head/body MUST FACE the plate, aka you cannot go to the side of plate or sideways to plate.

Overhead Squat- Movement starts with the barbell locked out overhead. The athlete (with hips fully extended) will then squat until their hip crease goes below parallel. They will then stand FULLY open again with their hips AND knees fully extended.

Strict Press- From the front rack position (bar held across the shoulders), the athlete will press the bar overhead with no hip, knee, or “other” upward movement. At the top the bar must be fully overhead with elbows extended and the bar in line directly over your body.

Front Squat- Weight must be held in the clean catch position, hands on the bar, elbows up. You may not cross your hands to hold the weight**. Hip crease must pass below the knees at the bottom position, and the hips must fully open at the top. (Bar must start from the floor, and will be cleaned up to the shoulders.) Your first rep may be a squat clean. **Yes we know some of you have mobility issues. This may mean you do less weight or less reps** #sorrynotsorry

Bench Press- Athlete will lay on the bench, and may get a lift-off from their spotter. Lift begins with the elbows fully locked out at the top, the bar will then be lowered and MUST touch the chest. The lift ends with the arms fully locked out above the body, BEFORE re-racking. You may not drop the rep into the rack. If the spotter must touch the bar, (besides from the initial lift off, or an assist back into the rack after final lockout) that will be considered a NO-REP.

Deadlift- Movement begins from the ground, finish position is shoulder behind the bar, hips and knees fully locked out. Bar MUST be lowered, no rep may be dropped. You may not “Bounce” the reps, and your elbows cannot bend at any point.

Thruster- Hips must go below parallel in the bottom of a squat, elbows must reach full extension overhead, and the bar must be vertically over the shoulders, hips, and knees, while all three are fully open. Your first thruster may be a squat clean.

Pull-up- Athlete must begin in a fully extended position (arms straight, feet not in contact with the floor), the athlete must pull until the chin is CLEARLY OVER THE Bar. Pull-up starts with the arms at full extension at the bottom, and finishes with the chin clearly over the bar, breaking the horizontal plane.

Broad Jump: Standing with two feet in place, athlete will jump forward as far as they can. You may not run up to the jump, or take any steps before jumping. Measurement will be taken from the back heel.

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Online Qualifier Results

Drum Roll Please…

https://drive.google.com/file/d/0B3dRcrEo48Q8OFN2dzRTTDVmWUk/view?usp=sharing

Ladies and Gentlemen, we have a tie!

Backcountry CrossFit and XS CrossFit Blue are tied for first.  To make our tie-break a little more interesting than simply points…  The winner of the online qualifier will be crowned based on how these two teams finish at the live event.  Whoever comes in higher than the other team wins the prize!

Thanks everyone for submitting your scores.  Based on these scores, past performances at our events, and other Intel, we did our best to put everyone in heats where the teams around them would push them to compete at their highest level.  These heats will be released later in the week, along with the other workouts.

**In the leaderboard:  The times you submitted for Workouts #2 and #3 are converted into total seconds**

________________________________________________________________

Monday Information!

We have three pieces of information for you today:

1.  The Online Qualifier is officially closed.  The results will be posted by 5 PM.

2. Event #1 is Released (Scroll below the Q&A)

3.  Event #2 Q & A:

We have had a few questions that we would like everyone to hear the answers to…

Q:  What weights will we be provided with?

A:  Each team will have:

1 x 45Lb Bar, 4 x 45’s (2 metal/2rubber), 2 x 35’s , 4 x 25’s (2 metal/2rubber), 4 x 10’s, 2 x 5’s, 2 x 2.5’s

 

Q:  What will the masters weight additions be?

A:  Masters will get additional weight added to their lift based on their individual age.  It will work like this:  The individual who is lifting’s Age over age 35 + weight X Reps.  EX: Bob is 56, he front squats 185 x 15.  His score becomes 185 + 21 (which is his age over 35) = 206 x 15= 3090)

Q:  Can I have the order for my Front Squat’s go: Female 5 RM, Female 10 RM, Male 15 RM, Male 20 RM?

A:  NO.  You must alternate genders in the assignment of the 5/10/15/20 rep scheme.  But you may lift in any gender order for ease of loading the bar EX: Female 5 RM, Female 15 RM, Male 10 RM, Male 20 RM .

Summer Team Challenge 2015 Events

Event #1

“We don’t DO Cardio”

Description

Both Male and Female pairs will be working to get through their 42-30-18 reps at each station.

42-30-18

Wall-Balls and Power Cleans

42-30-18

Box Jumps and Ball Slams

42-30-18

Burpees and KB Swings

42-30-18

DU and Overhead Squats

Each athlete must complete 21-15-9 reps of both movements at each station. You will be working in gender pairs switching off working and resting. At 3,2,1,GO Female Athlete #1 and Male Athlete #1 will begin their set of 21 Wall-Balls. After they complete their 21, female/male athlete #2 will complete THEIR 21 Wall-Balls. After athlete #2 completes their 21st wall-ball, female/male #1 will begin their 21 POWER CLEANS. They will repeat this changing off through the entire workout.

Score: Women’s Time + Men’s Time

Notes: This workout has a 25 Minute Time Cap. Reps not completed will be assessed as time penalties. 1 Rep = 1 Second.

Weights

Open 35-39 40-44 45-49 50-55 56+
Power Clean 95/65 95/65 90/60 85/55 80/50 75/45
Wall Ball 20/14 20/14 20/14 16/12 16/12 14/10
Box Height 24/20” 24/20” 24/20” 20/16” 20/16” 20/16”
Slam Ball 40/20 40/20 30/20 30/20 30/15 30/15
Kettlebell 24/16KG 24/16KG 24/16KG 20/12KG 20/12KG 20/12KG
OHS 95/65 95/65 90/60 85/55 80/50 75/45

 

Movement Standards:

Power Clean- Lift begins on the floor and finishes with the weight in the front rack position, with the athlete standing, with hips and knees fully open.

Wall-Ball– The wall-ball begins in a standing position, the athlete must hit a full squat (hip crease below parallel), the ball must hit the target.

Box Jumps- Athlete must do a two footed or a step-up jump to the top of the box. Hips must fully open while feet are standing on the box (Regional standards). If the athlete steps- up, they MUST STEP-DOWN.

Ball Slams- The athlete will pick the slam ball off the ground and raise it up over the head.  The ball must be directly over the head with the knees and hips at extension.  The athlete will slam the ball down onto the ground, and into the target on the floor, hard enough that the ball bounces off the ground.  In order for the rep to count, the athlete must catch the ball before it hits the ground again.  You cannot simply raise the ball over your head and then let it drop to the ground.  It must be slammed and you must catch it on the rebound. YOU MUST CATCH YOUR LAST REP.

KB Swing- Kettlebell will travel from below the hips and behind the legs, and travel up to eye level (Russian Swing). Thumbs must pass above the eyes. YOU MAY NOT DROP THE KB FROM ANY HEIGHT. 1st Drop = 20 Burpees for your team, 2nd drop = DQ’d from the workout.

Burpee- Movement begins in the standing position.  Athlete must touch entire chest to the ground at the bottom and then will get up, and do a 2 FOOTED JUMP onto the plate, finishing with the hips open at the top position, on top of the plate.  Your head/body MUST FACE the plate, aka you cannot go to the side of plate or sideways to plate.

Overhead Squat- Movement starts with the barbell locked out overhead. The athlete (with hips fully extended) will then squat until their hip crease goes below parallel. They will then stand FULLY open again with their hips AND knees fully extended.

 

Event #2

You can find the details for Event #2 below.  Please read through the description, as your team MUST come in with a plan to tackle this workout.  There is strategy involved to maximize your points in this workout.  ***You most likely will only have enough time for each person to hit one attempt at their lift, so take this week to figure out what your numbers are/will be on game-day.*** Please email us at defiancesc@gmail.com with any questions.  Have fun scheming…

“Heavy For Reps”

Description

Each teammate will establish a 5, 10, 15 or 20 RM in the following lifts:

Strict Press

Front Squat

Deadlift

Bench Press

In the lift order above, each teammate must do each lift at a designated rep scheme. Only one teammate may do the 5RM, 10RM, 15RM, and 20RM at each lift, and you may not repeat a rep scheme on any subsequent lifts. When selecting the order for your lifts, you must for each rep scheme within each lift, go Female/Male/Female/Male or Male/Female/Male/Female. You do not have to LIFT in this order but your rep scheme selection must go:

Female 5, Male 10, Female 15, Male 20 OR

Male 5, Female 10, Male 15, Female 20.

You may (for ease of loading the bar,) do any order of the rep scheme (5-10-15-20) within the set lift (Ex: 20-15-10-5, 15-10-20-5. Etc). Once your team is done with that specific lift, you MAY NOT go back. If a teammate FAILS their attempt, they can reattempt as many times as necessary, as long as you haven’t moved on to another lift. Your team will have 25 Minutes to establish your numbers. You get NO credit for any incomplete attempt.

Score: Total weight lifted x Reps. (Masters will get additional weight added to their lift based on their age)

Notes:

Your team MUST come in with a set plan on who is lifting what rep scheme at each lift, and what your teammates weights will be. You must fill out the attached score-card and either bring it with you filled out to Team Check-in on Friday Night/Saturday Morning, or you must email it to us, filled out, before 5PM on Thursday, August 6th to defiancesc@gmail.com .

Here is the scorecard:

https://drive.google.com/file/d/0B3dRcrEo48Q8X0ZlUXZjWXR4RUE/view?usp=sharing

Example of how this can work.

For the Strict Press

Johnny is doing the 5M @ XX LBS

Mary is doing the 10 RM @ XX LBS

Greg is doing the 15 RM

Karen is doing the 20RM.

For the Front Squat

Karen is doing the 5RM

Johnny is doing the 10 RM

Mary is doing the 15 RM

Greg is doing the 20 RM.

For the Deadlift

Greg is doing the 5RM

Karen is doing the 10RM

Johnny is doing the 15 RM

Mary is doing the 20RM

For the Bench Press

Mary is doing the 5RM

Greg is doing the 10 RM

Karen is doing the 15RM

Johnny is doing the 20 RM

Movement Standards

Strict Press- From the front rack position (bar held across the shoulders), the athlete will press the bar overhead with no hip, knee, or “other” upward movement. At the top the bar must be fully overhead with elbows extended and the bar in line directly over your body.

Front Squat- Weight must be held in the clean catch position, hands on the bar, elbows up. You may not cross your hands to hold the weight**. Hip crease must pass below the knees at the bottom position, and the hips must fully open at the top. (Bar must start from the floor, and will be cleaned up to the shoulders.) Your first rep may be a squat clean. **Yes we know some of you have mobility issues. This may mean you do less weight or less reps** #sorrynotsorry

Bench Press- Athlete will lay on the bench, and may get a lift-off from their spotter. Lift begins with the elbows fully locked out at the top, the bar will then be lowered and MUST touch the chest. The lift ends with the arms fully locked out above the body, BEFORE re-racking. You may not drop the rep into the rack. If the spotter must touch the bar, (besides from the initial lift off, or an assist back into the rack after final lockout) that will be considered a NO-REP.

Deadlift: Movement begins from the ground, finish position is shoulder behind the bar, hips and knees fully locked out. Bar MUST be lowered, no rep may be dropped. You may not “Bounce” the reps, and your elbows cannot bend at any point.

________________________________________________________________________

 

STC 2015 Online Qualifier Workouts

All scores must be submitted by Sunday, August 2nd at 5:00 PM.

For these workouts we have designed them to allow for your teammates to also act as judges. This is a great way to practice your range of motion under the watchful eye of a judge.   Make sure your teammates hold you (and you hold yourself) to a high standard. At the live event, if your range of motion is poor, you will get “No Repped,” so practice moving well, and to a high standard NOW. Remember that these scores do not affect your overall final placing for the Live Competition, just your heat seeding.  We WILL designate a winner of the Online Qualifier (and they will get some cool stuff), and doing these workouts gives you an idea of what to expect on August 8th.

You can submit all scores to defiancesc@gmail.com.  Please follow instructions on how to write out your scores as detailed below the workout descriptions.  MASTERS TEAMS: Your age will be your average team age. EX: Susie is 54, Johnny is 45, Ryan is 47, and Karen is 50; so your average TEAM AGE is 49.   All your scaling will be based on the 45-49 Age Group

We have tried to think of everything and explain the workouts as thoroughly as possible, but understand that sometimes things get lost in translation.  If you have any questions you can reach us at defiancesc@gmail.com.  You can find the leaderboard once it is updated on this page. SUBMIT YOUR SCORES via email NO LATER THAN 5:00 PM on Sunday, August 2nd.

Event #1

15 RM Back Squat

Description

You and your teammates will have 12 Minutes to establish a 15 Rep Max Back Squat for each person. You may have as many attempts as necessary, but you will ONLY get credit for your heaviest COMPLETED lift doing ALL 15 reps. No credit will be given for incomplete attempts.

Notes

You may rest at the top of the squat, or the bottom of the squat but cannot re-rack the bar, or take the bar off your back during your attempt.

Score

Score will be Total Weight. Example: Susie Lifts 155 x 15, Johnny lifts 205 x 15, Ryan lifts 300 x 15 and Karen lifts 175 x 15, your score will be 155 + 205 + 300 + 175 = 835.

Example of how you submit your score: 

Name: Defiance Strength and Conditioning

Event:  Online #1

Total Weight: Susie 155 + Johnny 205 + Ryan 300 + Karen 175= 835

Movement Standards

Back Squat: Weight must be held across the back, it may be “low bar” or “high bar” position.   Movement starts with the athlete standing fully upright, at the bottom hip crease must pass below the knees at the bottom position, and the hips must fully open at the top.backsquattop backsquatbottm

 

Event #2

“CrossFit Team Series Event #4”

Each athlete performs as a relay:

30-calorie row

30 Bar Facing Burpees

30 Hang cleans

Description

At 3,2,1, Go Female athlete number one will begin her 30,30,30, after her final hang clean, female athlete #2 will begin. After her final hang clean Male Athlete #1 begins, etc.

Notes: You must go Female, Female, Male, Male. You may have two bars set-up (one with women’s weight and one with men’s).

Score: Total Team Time. Your time is when your last male athlete finishes his 30th hang clean.

Example of how you submit your score: 

Name: Defiance Strength and Conditioning

Event:  Online #2

Total Time: 13:43

Weights

Open 35-39 40-44 45-49 50-55 56+
Clean 135/95 135/95 125/85 115/75 105/65 95/55

 

Movement Standards

Row: The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go”. The monitor must be set to zero at the beginning of teammates row.

Burpee: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

burpee

Hang Clean: Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted.

hangclean cleantop

 

Event #3

“Girls, Girls, Girls”

Annie, Elizabeth, Diane, Fran. Pick your poison.

Description

Each athlete will pick one of the 4 listed “Girl” workouts to do. No teammates may do the same workout. This should be done in relay fashion, with one athlete immediately following the other. YOUR TEAM MUST DO THE WORKOUTS in the order listed below. You can have every athlete have their own station set-up, no need to share bars, weight, etc.

Annie: 50,40,30,20,10 Double Unders and Sit-ups

Elizabeth: 21-15-9 Power Cleans and Ring Dips

Diane: 21-15-9 Deadlift and HSPU

Fran: 21-15-9 Thrusters and Pull-Ups

Score: Time stops when your final athlete completes their last rep of “Fran.” Score is total time.

Example of how you submit your score: 

Name: Defiance Strength and Conditioning

Event:  Online #3

Total Time: 21:37

Weights

Open 35-39 40-44 45-49 50-55 56+
Clean 135/95 135/95 125/85 115/75 105/65 95/55
Deadlift 225/155 225/155 215/145 205/135 195/125 185/115
HSPU No Scale No Scale 4 x 5 LB Plates 4 x 5 LB Plates 1 x 10 LB Plate Ab-Mat Only
Thruster 95/65 95/65 90/60 85/55 80/50 75/45
Ring Dips No Scale No Scale No Scale Static Dips Static Dips Static Dips

 

Movement Standards

Double Unders: Rope must pass twice underneath the feet in a single jump. Rope must travel forwards.

Sit-ups: Athletes shoulder blades must touch the floor on the back of the sit-up, and the chest must touch the thighs on the front of the sit-up.

situptop situpbottom

Power Clean: Lift begins on the floor and finishes with the weight in the front rack position, with the athlete standing, with hips and knees fully open.

btmoclean topofclean

Ring Dip: Athlete must begin with fully locked out elbows at the top of the dip, then will pass into the bottom of the dip with the shoulder going below the elbow. They will finish at the fully extended top of dip position.

ringdiptop ringdipbottm

Deadlift: Movement begins from the ground, finish position is shoulder behind the bar, hips and knees fully locked out. Bar MUST be lowered, no rep may be dropped. You may not “Bounce” the reps, and your elbows cannot bend at any point.

deadliftbottom deadliftop

Handstand Push-ups: Athletes must begin in a fully upright handstand hold position, with feet touching the wall and elbows locked out. They must lower down, touch the head, and come back up to full lockout position with heels against the wall at the same time. Open athletes will be on two 25lb plates with an abmat between them with all three items flush against the wall. Certain masters ages will have plates placed under abmats for scaling purposes.

topofhspu hspu

For Masters 40-49:  They will use 4 Standard 5LB Plates.  They will place these plates UNDER the abmat, next to the 2 x 25 LB Plates.

mastersone masters1

For Masters 50-55: They will place 1 Rubber 10LB Plate under the abmat, next to the 2 x 25LB Plates.

masters2

For Masters 56+:  They will remove the 25lb plates, and use an abmat ONLY.masters3

Thruster: Hips must go below parallel in the bottom of a squat, elbows must reach full extension overhead, and the bar must be vertically over the shoulders, hips, and knees, while all three are fully open. Your first thruster may be a squat clean.

btmthrst topofthru

Pull-up: Athlete must begin in a fully extended position (arms straight, feet not in contact with the floor), the athlete must pull until the chin is CLEARLY OVER THE Bar. Pull-up starts with the arms at full extension at the bottom, and finishes with the chin clearly over the bar, breaking the horizontal plane.

botofpull topofpull

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The sun is shining (sometimes), the kids are anxiously awaiting the final school bell, and the grass is green.  It’s about that time to load up your car with your 3 “swole-mates” and head to Glenwood Springs, for Defiance Strength and Conditioning’s 4TH ANNUAL SUMMER TEAM CHALLENGE!

On Saturday, August 8th, teams from all over the state of Colorado are welcome to come test their fitness and team work skills at Defiance Strength and Conditioning, Home of Glenwood Springs CrossFit.

As with our Winter Team challenge, we will be running on online qualifier to determine your heat seeding for the event, and the winner will get a sweet prize package.  (If your team chooses not to participate in the online qualifier, you can still participate in the August 8th event, but will be placed in the earliest heats).  Further details about the online qualifier workouts will be posted closer to the first workout date.

The team format remains the same; teams of 4, 2 men and 2 women.  Your teammates can be from any gym and the goal when selecting your team should be to find the balance of strengths and weaknesses to create the most well-rounded team that you can.

This year instead of solely Open and Masters, we will be adding a “Scaled” division. Anyone who has been doing CrossFit type training for the last few months would be a great fit for our scaled division.

Registration will open Monday, June 8th.

Registration link is here:

https://www.wodrocket.com/index.php/component/ohanah/summer-team-challenge-2015

Divisions:

We will have three divisions for competition; Open, Masters, and Scaled. In order for your team to qualify as Masters, all 4 members MUST be 35+ years of age. Masters team’s scales will be based on average team age.

(If you are over 35 and are on an Open Team, you DO NOT get Master’s Scaling)

Weights and Movements

https://docs.google.com/document/d/1dHWqPCn5ITI0b7syrV01JvRHTuj6z2ZlYA7TfWN5Ao4/edit?usp=sharing

Food/Accommodations:

We will have 2,000 SQ Feet available as a warm-up area/athlete’s lounge, and weather dependent, have space outside for tents. If you are planning on coming up for the weekend, contact us and we can tell you the best places to stay.

REFUNDS: There will be no refunds. If your team is unable to compete, you must find a replacement team.

Details

Date:
August 8, 2015
Time:
8:00 am - 5:00 pm
Cost:
$400

Venue

Defiance Strength and Conditioning
3760 HWY 82
Glenwood Springs , CO 81601 United States
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