First WOD Release, and other info.

"Our main goal is to have a helluva good time."

Judges Briefing: 8:00am
*Judges, if you can try your best to make it at 8:00 that'd be great! We'll be going over standards and answering questions. If you can't, stay tuned through the rest of the week for specific standards videos.

Athlete Sign-in: 8:30am
*Athletes, please arrive no later than 9:00am

WOD 1 start time: 9:30 am
WOD 2 start time: 10:20
WOD 3 start time: 11:10
WOD 4 start time: 1:00
WOD 5 Ladies start time: 2:30
WOD 5 Guys start time: 3:30
*These are tentative times. If it rains, expect a slightly different schedule.

*Also, if it does rain, we'll still be running outside as long as its not storming.

Look for the rest of the WOD's to be released (in print) tomorrow, with standards videos to come shortly after. (Wednesday and Thursday) Because I know you are all anxious (and believe me, it's been killing me not telling anyone these workouts) to know at least something that you'll specifically be doing, here's WOD 1 (for the fellas)/WOD 2 (for the ladies).

*THIS IS NOT A STANDARDS VIDEO. Stay tuned for that tomorrow.

WOD: Snatch Complex (Wod 1 for guys, Wod 2 for ladies)
In 6 minutes: Find your 1rm for the following complex.
1 Snatch from floor
1 Snatch from the Hang (must be above knees)
1 Overhead Squat.

*These 3 movements will be performed in a back to back fashion, without the bar ever going back to the floor after the initial lift off.
*The bar starts empty.
*For both snatches, any type is allowed (Squat, Power, Split).
*The first snatch must show continuous movement from floor to overhead (i.e. cannot Hang snatch the first rep).
*A Squat Snatch from the hang DOES NOT count as your overhead squat. (See video)
*Press outs are allowed, but the bar must be clearly received higher than the top of the head, and cannot touch any part of the body upon receiving.
*The bar cannot "rest"  anywhere besides the 'hang while in a full stand.' Therefore, you cannot sit the bar in the crease of your hips and rest, nor can you lower it to your back.
*Straps cannot be used.

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Snacks on Deck + Microwaves!

Food! That's an important part of competition day. You've gotta stay fueled in order to maintain a high level of performance all day. We've got some good news for ya, and microwaves!

PALEO WORKS will be here to supply you with some healthy, energy-rich snack items:
2 Paleo Muffin Snack Pack + Bacon - $6.00
Paleo Almond-Joy w/ Whey Protein - $2.00

So what else? A food truck,...nope,... free catered Panera Bread,...nope. We told you, we're keeping it simple, real simple. However, we know that it sucks having to bring "cooler food" or "room temp food" as meals throughout the day, so we're gonna provide to you....MICROWAVES! As if we just discovered the lightbulb, we're excited. I've been to numerous competitions, and ate my fair share of cold chicken breast and sweet potatoes, only to think to myself "if only I had a microwave I could eat this hot, and no doubt PR later."

We're going to have 5 microwaves, paper plates and plastic silverware set up in our front lobby for anyone to use. So bring you own favorite "game day" food, warm that ish up and eat it hot, then PR like a boss!!

Rowing...for Watts

We'll be using the rowers to measure your ability to generate power. The Concept2 rower monitor has a unique feature of measuring Watts, of which rarely gets used in our regular workouts. This measurement tells you exactly how much power you can generate in a single pull. Hint: You should practice this. Practice with different techniques, use different damper settings, etc. No, you will not know exactly what format this will be used in, but you should try it out a couple times to get the feel for it. So there it is, you'll be rowing for short, powerful intervals, nothing long and endurance based.

Squat Clean to O.H. weight/standards

The workout that includes a squat clean to overhead is one of two workouts that might have to be scaled.

Mens weight: 135
Womens weight: 95

There will be 4 reps/round, and the rounds will be fast. Therefore, you won't have much time away from the bar, nor much time for you to catch your breath or lower your heart rate. That being said, you will need to determine ahead of time whether you feel comfortable doing these weights in a scenario such as the one stated above. The bar can be dropped from overhead, and it be be take overhead anyhow, via thruster, push press, push jerk, or split jerk.

If you decide to do this Rx'd, you must be able to complete 2 rds of this weight within a short period of time. The time/ and other reps will be released later.

If you choose to do this Rx'd, and fail to complete the second round of the squat clean + O.H. then you will automatically drop to the bottom of the rank along with anyone else who did the same.

Should you choose to scale this workout, the weights will be 95/65. Remember, scaling it is better than a DNF.

Also in this workout are knees to elbows. Rx'd is knee to the elbow, scaled is knee to the "tricep/armpit area." So if you're one of those who sometimes touches their elbow, sometimes touches their tricep, you're going to have to choose wisely. Doing this Rx'd would be getting through at least 2rds of the Knees to Elbows. They will be for 6 reps/round.

Should you choose to scale this workout, you will be allowed to do knees to "armpit/tricep" area.

There will be 4 scoring divisions on this workout:
Rx'd
1 movement Scaled
2 movements Scaled
DNF

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.

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.