WOW!! Janet and I are in the air(love Virgin) on our way to Cali for the Crossfit games and we are super excited for the competition Friday. Before I get to that, we heard yesterday that it was 5 events Saturday for the individual comp with elimination of 10 men and women after 2 events and a further 10 each eliminated after 4 events. The 5 events on Saturday will have the athletes testing the mantra of fittest human beings on the planet with competition running from 9am-8pm. Makes our little WODS seem easy now, eh?
We have just found out that the first event is a 7.1 km off trail, pump ya heart up,slog it out, up and down THE MOUNTAIN which will take the athletes around 45 minutes ...if they haven't died in the process! If ya have an hour it is on the Games site on Crossfit.com...it looks absolutely nuts.
And that is the first event of a very long day! Would have been awesome to compete in , but it sure is going to be solid to watch.
Our team comp is going to be super fun.. When we found out the workouts Mel,Spider, Janet and I were salivating at the prospect of what we can do,texting each other and carrying on like kids in a candy store. I had Spider on the phone screaming at me about all three workouts ..It was classic.!.
I have attached the workouts and schedule below and here is how it will fly for us:
9am ; The Hill
11am :Pullups and OHS WOD
1PM: Wallball(row,kb,bj,pp) deadlift.Janet and I will meet up with our teammates at Aromas later today and meet to go over tactics but the ladies will run first ,and we will decide who will run last. The person who runs the last leg will be hotfooting it right back up the mountain with the other 3 in tow. We have drawn really well hitting the run first.
Our second WOD is gonna be nuts. Its gonna be insane trying to knock up as many pullups as possible and then hitting a 3 rep OHS all in 20 minutes.The time will go really fast and we need to work as a team to get it done.
The third WOD is RIDDICCULLOUS!!!!!!! Its going to be so much fun going AFAHP to race through the finish.
We are rocking this comp with 4 athletes(the rules allow 6 and you can shuffle athletes around considering strengths and weaknesses) and we have nothing to prove and are going in with a blazing attitude..To have maximal fun.
As I write on this great flight, I am not afraid to say that I am getting emotional. I said earlier this week that I was a little disappointed that I didn't have 6 athletes coming to the Games. Hell, I would love all of you to be with us.
But, sitting next to the most beautiful woman I have ever met, who has been with me CrossFitting since day 1, and competing with MelMull and Spider who have stuck by me rock solid for years, I can think of no better 3 crocodiles to go into battle with...I feel blessed.
And we are going to put in 110% pulling,pressing,swinging,sprinting,jumping,rowing,squating,screaming, representing you...WE ARE CROSSFIT PERFORMANCE!
BK
There will be three workouts for every team on Friday, July 10, 2009.
General Affiliate Cup Rules
1. Each workout will be performed by two men and two women from the team.
2. If the team signed up more than the four athletes, they can assign a different set of two men and two women for each workout.
3. The movement standards are typical HQ unless otherwise stated.
4. Each team will be ranked according to their time or score relative
to the other teams for that workout. Their final score for the workout
will be equal to their rank.
5. The five teams with the lowest score after all three workouts will compete on Sunday in the final workout.
6. Teams will benefit from strategies that consider the relative
strengths of their athletes, particularly in terms of the work/rest
demands of different positions in the workouts.
Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
1. The wallballs are performed one athlete at a time, starting with the
women. When all four athletes have completed the wallballs, they move
on together as a team.
2. The middle four drills are then performed together in "Annie R U
Ok?" format, meaning all four team members start at different stations
at the same time. They rotate in the order listed once all four
athletes have completed the rowing and reps. When all four athletes
have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30
deadlifts each, and then the team will be responsible for removing
90lbs. Both women will then perform 30 deadlifts each, and the clock
stops.
4. There is a 20min cap on this workout.
Hill Workout
2500m (approximately) Hill run relay
Rules:
1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition
area in which to pass the PVC to the second athlete, who runs one lap
with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line
holding the PVC. If the last athlete to cross the line isn't carrying
the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.
North Pad Workout
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts
Rules:
1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four
45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and
four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of
max pull-ups. Pull-ups are standard ROM, and will be judged by middle
of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible
(as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied,
and added to the total reps for the 12 sets of pull-ups performed to
become the team score.
6. The team with the highest score wins.
2009 Affiliate Teams and Numbers
2009 Affiliate Cup Friday Schedule
Oregon CrossFit out in Bend, OR is just one of many affiliates who
will be sending a team to compete. They made a video of their team ... [wmv] [mov]
