Thursday, November 29, 2012
Scaling standards
Check it out folks, we've devised a way where everyone can compete together, regardless of skill/strength/fitness level. If you cannot lift a certain amount of weight, or perform a certain skill, you will be able to score the individual workout that includes that movement, but still be able to do other workouts as prescribed. This will allow for everyone to compete together and see how well you perform in a more diverse pool of fitness levels. The video does not state the amount of work required for each WOD in order to be classified as Rx'd, and thats because the workouts havent been released yet. Keep workin those Muscle ups, C2B pull ups, High rep sets of Double Unders, maybe some heavy deadlifts, lots of box jumps, hitting the 10ft/9ft target on wall balls, being powerful on the rower...etc. Check the vid.
Tuesday, November 27, 2012
Movement Pairings
WOD set-up
This is a non-definitive list of movements that will be paired together for the WOD's.
Running/Wall Balls/Box Jumps
Clean & O.H. / Burpees/ Knees to Elbows
Deadlifts / Muscle Ups (Men)
Deadlifts / C2B Pull Ups (Women)
Deadlifts / C2B Pull Ups (Men who scale this wod)
Deadlifts / Pull Ups (Women who scale this wod)
Rowing / Double Unders
Snatch / Swimming
*There will not be any super heavy loading on movements that have a set rep # assigned to them. However, should you decide you can not perform a given amount of work (this will be a set amount, to be released soon) with X weight then you will have the option to scale the weight down. Same goes for the Muscle Up / C2B pull up wod. Please stay tuned for more information on the standards for scaling.
This is a non-definitive list of movements that will be paired together for the WOD's.
Running/Wall Balls/Box Jumps
Clean & O.H. / Burpees/ Knees to Elbows
Deadlifts / Muscle Ups (Men)
Deadlifts / C2B Pull Ups (Women)
Deadlifts / C2B Pull Ups (Men who scale this wod)
Deadlifts / Pull Ups (Women who scale this wod)
Rowing / Double Unders
Snatch / Swimming
*There will not be any super heavy loading on movements that have a set rep # assigned to them. However, should you decide you can not perform a given amount of work (this will be a set amount, to be released soon) with X weight then you will have the option to scale the weight down. Same goes for the Muscle Up / C2B pull up wod. Please stay tuned for more information on the standards for scaling.
Sunday, November 18, 2012
Some Tips
Ladies, it would be a good idea to work on high rep sets of C2B pull ups.
Fellas, the same goes for you on Muscle ups.
-Don't worry if you don't have them though, it will not result in a DNF for the WOD.
Also, if you don't use the hook grip, ask a coach at your gym to teach you. And tape your thumbs!
It would be in your best interest to get as proficient as possible at any "skill" related movements that have been listed. So if you're one of those who "has said skill" so you don't train it very often, as yourself, can I still improve on this skill?
Fellas, the same goes for you on Muscle ups.
-Don't worry if you don't have them though, it will not result in a DNF for the WOD.
Also, if you don't use the hook grip, ask a coach at your gym to teach you. And tape your thumbs!
It would be in your best interest to get as proficient as possible at any "skill" related movements that have been listed. So if you're one of those who "has said skill" so you don't train it very often, as yourself, can I still improve on this skill?
Friday, November 16, 2012
Wanna Judge?!
2 things folks:
1) We Need Judges!! Requirement- You must have been doing CrossFit for at least 3 months, and just be an awesome person!
2) Stay tuned for a video coming this weekend detailing how the Rx'd and Scaled competitors will be able to compete in the same field via our new 1 of a kind scoring system!
1) We Need Judges!! Requirement- You must have been doing CrossFit for at least 3 months, and just be an awesome person!
2) Stay tuned for a video coming this weekend detailing how the Rx'd and Scaled competitors will be able to compete in the same field via our new 1 of a kind scoring system!
Wednesday, November 14, 2012
Movements Released!
Hello competitors!
We're sure you are all eager to find out what movements you'll be doing for the Christmas Throwdown, so we're going to present you with the movements. Practicing CrossFit on a regular basis should get you prepared for any CrossFit competition (in my opinion), however people still like to know what it is they'll be doing. That is completely understandable, however, knowing the reps/rounds/time is not as relevant. If you know how to do a movement, you should be able to do it for low, medium, and high reps, or with light, medium, and semi-heavy weights. For now we will list the movements, and in the future we'll release what movements are paired up with each other.
Know this: There will be a testing of maximum strength, maximum power, short duration aerobic endurance, longer duration aerobic endurance, and some things for the ninja's, as well as the monsters. As stated before, the goal is to test fitness in as many area's as possible within 1 day's worth of workouts. The programming also has a focus of not having any workout's results determined solely by 1 movement in the workout. For example, throw a bunch of stuff in a workout for females, then add handstand pushups, and you've created a workout that will likely be determined by how well the individual can perform one movement, the HSPU. (Understand, this is not programming for the regionals or games, so it is not expected for all local female competitors to excel at HSPU.) Another example, throw whatever bodyweight movements you want into a workout and claim you are satisfying the "ninjas," and then add 185lb clean and jerks for reps to satisfy the "monsters," though what you've done is added 1 movement that will ultimately determine the result of each individual. The 185lb clean and jerks. The larger athlete may not be "as good" at the bodyweight stuff, but still has the ability to do them-there is never a "failure point." However, the smaller athlete will possibly reach an absolute failure point on the weightlifting movement, where he cannot perform 1 rep. This is how the workout will ultimately be determined by 1 movement, regardless of how many burpees and pull ups are included. "But isn't crossfit about being good at everything no matter what?" Yes, and you should be, but if you want to truly test who is the fittest (most well rounded) at the end of the day, you may be better off testing some of these components of fitness individually, i.e. strength tests, aerobic endurance tests, power tests, etc. This ensures that ones ability to excel in a given area of fitness is not hidden by a separate component.
And the movements are...
Box Jumps
Double Unders
Clean & Jerk
Rowing
Deadlifts
Wall Balls
Snatches
Burpees
Muscle Ups (for the guys)
Chest to Bar pull ups (for the ladies)
Running
Knees to Elbows
Swimming.
We're sure you are all eager to find out what movements you'll be doing for the Christmas Throwdown, so we're going to present you with the movements. Practicing CrossFit on a regular basis should get you prepared for any CrossFit competition (in my opinion), however people still like to know what it is they'll be doing. That is completely understandable, however, knowing the reps/rounds/time is not as relevant. If you know how to do a movement, you should be able to do it for low, medium, and high reps, or with light, medium, and semi-heavy weights. For now we will list the movements, and in the future we'll release what movements are paired up with each other.
Know this: There will be a testing of maximum strength, maximum power, short duration aerobic endurance, longer duration aerobic endurance, and some things for the ninja's, as well as the monsters. As stated before, the goal is to test fitness in as many area's as possible within 1 day's worth of workouts. The programming also has a focus of not having any workout's results determined solely by 1 movement in the workout. For example, throw a bunch of stuff in a workout for females, then add handstand pushups, and you've created a workout that will likely be determined by how well the individual can perform one movement, the HSPU. (Understand, this is not programming for the regionals or games, so it is not expected for all local female competitors to excel at HSPU.) Another example, throw whatever bodyweight movements you want into a workout and claim you are satisfying the "ninjas," and then add 185lb clean and jerks for reps to satisfy the "monsters," though what you've done is added 1 movement that will ultimately determine the result of each individual. The 185lb clean and jerks. The larger athlete may not be "as good" at the bodyweight stuff, but still has the ability to do them-there is never a "failure point." However, the smaller athlete will possibly reach an absolute failure point on the weightlifting movement, where he cannot perform 1 rep. This is how the workout will ultimately be determined by 1 movement, regardless of how many burpees and pull ups are included. "But isn't crossfit about being good at everything no matter what?" Yes, and you should be, but if you want to truly test who is the fittest (most well rounded) at the end of the day, you may be better off testing some of these components of fitness individually, i.e. strength tests, aerobic endurance tests, power tests, etc. This ensures that ones ability to excel in a given area of fitness is not hidden by a separate component.
And the movements are...
Box Jumps
Double Unders
Clean & Jerk
Rowing
Deadlifts
Wall Balls
Snatches
Burpees
Muscle Ups (for the guys)
Chest to Bar pull ups (for the ladies)
Running
Knees to Elbows
Swimming.
Sunday, November 11, 2012
REGISTRATION IS FULL
FOLKS, we are at capacity. Let us play with some #'s for heats/times/equipment etc and see if there will be any room for more. There are already people on the waiting list. If you haven't gotten signed up and still want in, email shannon@crossfitrampage.com ASAP.
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