THE WORKOUTS
wod 1 – tba thursday, march 19th @7:00pm
wod 2 – tba thursday, march 26th @ 7:00pm
wods 3 & 4 (Competition day)
Rx/Masters Rx
14 MIN. RUNNING CLOCK
WOD 3 – Minutes 0 – 7
Establish a 1RM Clean
WOD 4 – Minutes 7 – 14
AMRAP 7
30 Double Unders
20 Pull Ups
10 Power Cleans
Rx: 135/95
Masters Rx: 95/65
*Athletes must complete at least 1 pull up for an Rx score to count.
*There is no pause between the 7 minute WODs, so use part of the first 7 minutes to load up the proper weight for the second 7 minutes.
Scaled/Masters Scaled
14 MIN. RUNNING CLOCK
WOD 3 – Minutes 0 – 7
Establish a 1RM Clean
WOD 4 – Minutes 7 – 14
AMRAP 7
30 Single Unders/Plate Steps
20 Jumping Pull Ups/Ring Rows
10 Power Cleans
Scaled: 95/65
Masters Scaled: 55/35
*The movements after the slash are for masters scaled. They have the option to do the movements before the slash if they’d like. I.e. single unders instead of plate steps.
*There is no pause between the 7 minute WODs, so use part of the first 7 minutes to load up the proper weight for the second 7 minutes.
STANDARDS
1RM CLEAN – Any type of clean is accepted – muscle, power, squat, split, hang, etc. The bar must start on the ground and finish in the front rack position with the elbows in front of the bar, knees extended, and hips extended.
Double Unders – Jump once and the rope passes under the feet twice before you land.
Single Unders – Jump once and the rope passes under the feet once before you land.
Plate Steps – Both feet start on the floor. Step up on the plate and make sure both feet are on top at the same time to complete the rep. Hip extension is not required.
Pull Ups – Start with feet off the ground and arms full locked out. The chin must clearly pass above the bar for the rep to count. Strict, kipping, and butterfly are accepted.
Jumping Pull Ups – Use a box and bar that gives at least 6 inches between the top of the athlete’s head and bottom of the bar. The athlete the ducks down to full lock out the arms to start the reps and then jumps to make sure the chin clearly passes above the bar to complete the rep.
Ring Rows – There will be a piece of tape on the floor beneath the rings. The athlete’s heels must be across that line. The rep starts with full extension of the arms and finishes when the rings touch the sides of the chest near the armpits.
Power Cleans – The bar must start on the ground and finish in the front rack position with elbows in front of the bar, knees fully extended, and hips completely open.
wod 5 – TBA Saturday, april 4th before wod begins
Welcome to our 1st Annual Internal Competition!
Are you the best athlete in the gym? Do you Rx everything? Are you the next Annie Thorsdottir?
Yes or no, it doesn’t matter – you can do this competition!
THE BASICS
workout format
The 1st Annual Spring Showdown is a 2 week, open-like competition, that culminates in a half-day competition on Saturday, April 4th.
There will be a total of 5 workouts.
- 2 workouts will be released and completed before the Saturday competition. Both are old Open wods!
- 3 workouts will happen on April 4th. 1 is an old open workout and the other 2 are not.
In true Open fashion, the first workout will be released Thursday night, March 19th at 8PM. You will have until the following Monday at 6PM to complete it and submit your score.
We will release the second workout the following Thursday night (3/26) at 8PM and scores are due Monday (3/30) at 6PM.
SCORING (A SPECIAL TWIST)
We created a scoring method that we’ve never seen and we are pumped about it! It’s borrowing a page from golf’s match play type events.
Here’s how it works…
We will divide the gym into 2 teams (more on that later). Each week an individual can earn up to 5 points for his/her team:
- 3 points for simply completing the workout and entering a score
- 2 points for winning his/her “match”
- 1 point for tieing his/her “match”
here’s how “matches” work
After all scores are in for a workout, each individual is ranked on his/her team based on performance.
Their individual score will then be compared against the score of the athlete with the same ranking on the other team. The winner scores 2 points for his/her team and if they tie, they each take home 1 point for their team.
Your ranking is agnostic of sex or age. All vs. all baby!
Example…
Sylvain’s 135lb snatch is good enough for 21st on Team A.
Laura’s 140lb snatch is good enough for 21st on Team B.
Laura’s 140lb snatch is greater than Sylvain’s 135lb snatch, so she wins 2 points for her team.
A full example with participation points and such using a 5 rep deadlift…
Team A |
| Team B | ||||||
Rank | Athlete | Weight | Team Pts. |
| Rank | Athlete | Weight | Team Pts. |
1 | Tom | 315 | 4 |
| 1 | Joe | 315 | 4 |
2 | Jane | 225 | 5 |
| 2 | Peter | 215 | 3 |
3 | Mary | 195 | 3 |
| 3 | Suzy | 200 | 5 |
4 | Alex | 185 | 5 |
| 4 | Kate | 0 | 0 |
WHAT DOES THIS MEAN?
This means that no matter how you rank on your team, YOU have a real opportunity to contribute to your team! In fact, it’s highly possible the the bottom ranked person on a team can contribute more points than the top ranked person on the team!
In other word, it doesn’t matter if you are a 5 year veteran, a 5 day noobie, Rx every workout, or scale everything like a madman. You can participate and you aren’t “holding back” your team.
Honestly, the only folks that will hold the team back are the ones that don’t participate! (That squanders 3 points.)
registration
Registration is open immediately!
Simply write your name on the board and let us know if you want a shirt.
We will invest a ton of time, effort, and some overhead on prizes and such, so there is a small cost. One option includes a shirt and the other does not.
Without a shirt: $25
With a shirt: $40
We will have shirt designs available before registration opens, so you can decide!
CHOOSING TEAMS
We will choose captains for both teams and the captains will draft teams behind closed doors…twice.
The first draft will happen several weeks before the competition so teams can start to rally their spirit.
The second draft will happen the day first WOD scores are due. Inevitably folks sign up late, so these folks will go into a pool and be drafted.
We will announce teams during a live event!
TIMELINE
Registration Opens: Monday, February 24th
1st Draft: Thursday (3/12)
Workout 1 Announcement: Thursday (3/19) @ 8PM
Workout 1 Scores Due: Monday (3/23) @ 6PM
2nd Draft: Monday (3/23)
Workout 2 Announcement: Thursday (3/26) @ 8PM
Workout 2 Scores Due: Monday (3/30) @ 6PM
Workouts 3&4 Announced: AS SOON AS 40 ATHLETES ARE REGISTERED, WE WILL RELEASE BOTH WORKOUTS!
Workout 5 Announced: Released right before the workout on the day of the event – Saturday (4/4)
FAQ
1. I’m super new, should I really sign up?
Absolutely! This event is all about having fun, meeting folks, and giving you goals to train for. Keep in mind, there will be really new people on the other team too. Given how we score, there is no “holding back” your team unless you just simply don’t do a workout.
2. I have a little injury, can I play?
Of course! We will scale appropriately for you and incorporate that into scoring.
3. I’ll be traveling during one of the weeks or on the competition day. Should I sign up?
Yup! If you are traveling during one of the weeks, just talk to me. I’ll make sure you can participate 🙂
If you can’t make the Saturday half day competition, I’ll schedule one make up day ahead of time for those folks to complete 2 of the 3 workouts that day!
For the 3rd workout you’ll miss, I’ll give you something different but nasty to complete ahead of time for your participation points. I want the final workout to be a secret until day of, so I won’t release ahead of time 🙂
