http://imgur.com/gallery/Pt2nBmG
“BOBBLE HEAD”-MALE/FEMALE RX DIVISION
FOR TIME, 12 MINUTE CAP (add 1 sec for each rep not completed)
15 G2OH with Bar (95/65)
25 Box Jump Over (24/20)
15 Front Squat with Bar (95/65)
25 Box Jump Over (24/20)
25 Wall Balls (20/14)
100 DU
25 Pullups
G2OH: The barbell starts on the ground and the athlete must lock the bar at full extension of the knees, hips, and arms overhead with both feet underneath the hips. Dropping the barbell is allowed.
BOX JUMP OVERS: Athletes must jump up onto the box. Both feet must touch the top of the box before jumping or stepping off, but no extension is required. Stepping up is not allowed.
FRONT SQUATS: Athlete must clean the bar to the front rack. Squat cleaning off the ground is allowed. Movement starts with the bar in the front rack position and athlete must get hips below tops of the knees for the rep to count. Movements ends at full extension of the hips and knees.
WALL BALLS: Athlete must come to full hip extension when taking ball from the ground. A complete wall ball is into a full squat, hip crease below knee, and thrown to hit above the orange tape for men or green tape for women. If the athlete fails to squat low enough, the ball hits low or does not hit the wall, it is a no rep.
DU’S: Two passes of the rope under the feet. Single unders for RX Division are not allowed.
PULL UPS: Movement starts with arms at extension and ends with chin over the bar. Arms must fully extend between reps. Kipping and butterfly are allowed as long as arms fully extend between reps.
“BOBBLE HEAD” – MALE/FEMALE SCALED DIVISION
FOR TIME, 12 MINUTE CAP (add 1 sec for each rep not completed)
15 G2OH with Bar (75/55)
25 Box Jump Over (24/20)
15 Front Squat with Bar (75/55)
25 Box Jump Over (24/20)
25 Wall Balls (14/10)
300 SU
25 Ring Rows
G2OH: The barbell starts on the ground and the athlete must lock the bar at full extension of the knees, hips, and arms overhead with both feet underneath the hips. Dropping the barbell is allowed.
BOX JUMP OVERS: Both feet must touch the top of the box before jumping off, but no extension is required. Stepping is allowed, but both feet must touch the top of the box.
FRONT SQUATS: Athlete must clean the bar to the front rack. Squat cleaning off the ground is allowed. Movement starts with the bar in the front rack position and athlete must get hips below tops of the knees for the rep to count. Movements ends at full extension of the hips and knees.
WALL BALLS: Athlete must come to full hip extension when taking ball from the ground. A complete wall ball is into a full squat, hip crease below knee, and thrown to hit above the orange tape for men or green tape for women. If the athlete fails to squat low enough, the ball hits low or does not hit the wall, it is a no rep.
SINGLE UNDERS: One pass of the rope under the feet.
RING ROWS: Movement starts with heals behind the tape line, arms at extension, and ends with rings touching the chest. Body must remain locked out and “worming” is not allowed.
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Thursday January 28, 2016 Update
POST YOUR COMMENTS, GUESSES, EXPLETIVES IN THE COMMENTS SECTION AT THE VERY BOTTOM OF THIS PAGE!!
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Wednesday January 27, 2016 Update
Competitors please remember to thank your judges for their hard work and support Saturday. They are donating their time and energy to make sure we have a fair, honest and fun contest! In addition to the CFE Crew (Carley, Michael, Jeremy, Ann and Casey), We have several outstanding folks from other boxes helping out (Chris David, Sonya C, Jonathan C. and Jarred).
WANT TO KNOW YOU HEAT TIMES? CLICK THIS LINK: HEATS & JUDGES SCHEDULE
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WOD ANNOUNCEMENT – Tuesday 01.26.16
“It’s Complex”
10min Clean & Jerk Complex
Clean + Hang Clean + STOH
Only completed lifts will count and the Athlete has unlimited attempts in time allowed. The athlete will start with an empty barbell, assorted weights (fractional plates not allowed) and collars. When time begins, the athlete will load the barbell to his or her desired starting weight including collars without assistance. The athlete will announce the loaded barbell weight and the judge will confirm prior to any lifting attempts. Once the judge confirms the loaded weight, the athlete must complete 1 Clean + 1 Hang Clang + 1 Shoulder to Overhead without letting go of the bar. Athletes are allowed to squat but no squat is required for any of the lifts. Each movement is independent and clear control must be shown prior to completing the next part of the complex. In other words, no thrusters will be allowed and there must be a pause at the front rack prior to the STOH movement.
Clean – The movement begins with the bar on the floor and ends with the bar in the front rack position. Elbows must be at least slightly in front of the bar with both feet fully underneath and full extension of knees, hips, and legs. Squatting is acceptable but not required.
Hang Clean – Athlete must start the lift from above the knees and may not drop below the knees. If the athlete drops below the knees, he or she must return to the hips before re-attempting the lift. The lift ends with the bar in the front rack position and elbows must be at least slightly in front of the bar with both feet fully underneath and full extension of knees, hips, and legs. Squatting is acceptable but not required.
STOH – Athlete takes the barbell from the front rack to full extension overhead by any means available including but not limited to strict press, push press, or jerk. Full extension of the arms, hips, and legs are required with both feet fully underneath for the lift to count.
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For those of you who have signed up for the competition this Saturday January 30th, the coaching staff is VERY proud of you for getting out of your comfort zone! We know some of you are nervous, but remember the people cheering you on are your friends you workout with, not complete strangers! The main thing to remember is to have FUN and give each WOD your ALL! Don’t leave anything on the table. Don’t say, I know I could have gone harder. Go hard!!
For those not competing, please come and support your fellow CFE Crew member (get some great food and enjoy the atmosphere)! The athletes will need your cheers and high fives to get them through the three WODs they will be doing!
The athletes will also have two optional challenges (that will not count toward your overall score) for a chance to win some cool prizes! These will be announced Saturday morning.
Here are some pointers for Saturday:
1. Have fun (I know I’m repeating myself).
2. Go Hard aka HAM!
3. Athlete check in is from 7:30am-8:30am. There will be a sign in table where your will receive your score cards and t-shirt. You are responsible for keeping your score cards and handing them to your judge when it’s your time to WOD. We will review the WOD standards from 8:30-9am. First WOD starts at 9am sharp!
4. You will be assigned a HEAT and a lane number for each WOD. Heats will be announced over the loud system. Know which heat you are in and be ready to find your lane number on the floor. There will be signs marking the lane numbers.
5. Before your WOD starts if you have any questions about the movements, ask your judge to clarify. Your judges have the final say! No arguing with them..that’s grounds for burpees!!!
6. You are responsible for warming up and stretching on your own. The small Bay Area with be set up with some equipment for your warm up.
7. The floor will be taped off into lanes/areas. One for each athlete to WOD in. If you are spectating, please stay outside of these lines.
8. Bring your shoes, socks, wrist wraps, gloves, athletic tape, jump rope (may or may not be needed in a WOD) but is good to warm up with. If you do not own a jump rope you can use one of ours. Bring your water bottle and any supplements you use and maybe a change of clothes if you sweat profusely! Weather is supposed to be great!
9. The will have two food trucks on site. Bring cash!
10. If you need a healthy snack in-between wods, please bring your own.
11. We will be selling water, coffee and Progenex products. Please bring cash.
12. Storage for your gear during the event will be in the small bay only.
13. Bring your friends and family to help cheer you on! We will rope off an area outside for tents and lawn chairs.
14. We will have a chiropractor on site taping you up for $5 an area. Again bring cash (charging to Wodify for this service is not an option, sorry).
15. DJ Steven G will be in the house spinning the tunes.
16. Athlete prizes that you will be competing for will be announced during the WOD Standards review!
17. We will have live scoring via the internet and will display it throughout the gym tvs. Put this SHORTCUT on your phone if you want it handy.
18. After the winners are announced, prizes given and photos taken it will be time to party – celebrating EVERYONE’s victory for competing and our three year anniversary! CFE will be providing some beer, but if you are picky we suggest you bring your own beverages!
19. And finally a huge thank you to all our coaches, judges, volunteers, vendors and sponsors. This would not be possible without you!
Thank you,
Ann
Owner/Head Coach
www.crossfitequality.com
www.facebook.com/crossfitequality
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WOD ANNOUNCEMENT – Sunday 01.24.16
“FAST & FURIOUS”
For Time (7min CAP)
10-8-6-4-6-8-10
DB Snatch (RX: 45/35#, Scaled: 35/20#)
Burpee onto plate (RX and Scaled: 45/25#)
Standards:
The DB snatch begins with the dumbell on the ground. The athlete must take the DB from the ground to overhead without a pause. The movement is complete when the athlete reaches full extension of the arm, hips, and knees. The athlete must alternate sides each rep with the DB on the floor.
Burpee on plate: Chest and hips must touch the ground and both feet must land on top of the plate at the same time. The entire foot must be on top of the plate but no hip extension required or clap is required. If both feet don’t make it on top of the plate, the athlete must re-attempt the jump onto the plate. In other words, no additional burpee required. Athlete may exit the plate any method he or she chooses.
How do you think you will do on this one?
Awwww hell!!!!!
crap. burpees from the get go.
A sprinkle of death?
THANK YOU ERIC FOR FOLLOWING THE RULES!!!!
DOWNWARD DOG
I think it will include wall balls, pull-ups, and box jumps, maaaybe double unders, but I have no idea order or rep scheme. shrug
Box jumps and thrusters?
Looks like a buffet of pain and agony with puppy’s to make it look sweet.
It will be a one minute round with at least 6 pieces of equipment for a six minute endurance wod. And the row will be for calories in a minute.
So, for the 15 G2OH in scaled is the weight 65 or 55??
Ooooh y’all gettin punished!