Kryptonite was a fun event.  Not a very large event, but ask the competitors what they thought about it… and you will get a similar response.  FUN.  A great test of overall fitness, without too much damage done, so not too much soreness.  Despite the fact that the top five men and women ended up performing 8 separate WOD’s in two days.

For Duke Burk, it was an opportunity to shine, and to suddenly be known as he hit only his second individual competition ever.  He was able to best a number of REGIONAL qualified competitors along the way.  I am sure we will be seeing his name some more in the Midwest, and perhaps around the entire CrossFit Community!

Team HEATS

Individual HEATS

Scaling and Scoring.  If you saw the Facebook Post – everyone is scored together, then we will pull out Masters competitors for separate scoring.  However, anyone who does a WOD as RX, will score above someone who does it Scaled to the 1st level (S1), who will be scored above anyone who does it scaled to the second level (S2).  It is very conceivable that someone who scales ONE workout, could still finish above someone who completes all of the RX.  They could not beat that person in the one SCALED WOD, but could in the overall, if they did the other WOD’s RX.

Clarify – you are better off doing everything at the hardest level possible, but if you want to perform something scaled in order to do more work, you can.

HOPE WOD (1.1) : First WOD for all athletes, all divisions
Men and Women weights and work is the same.  Teams with Women who do this RX will have a 30% multiplier on the scores for the loads, an chest to bar pull-ups, they will have a 15% multiplier on the box jumps, and none on the burpees.  If you do it scaled, there is no multiplier.  Each member of the team can choose to do it how they wish.

1 minute of each, followed by 1 minute of rest, for three total rounds
Burpees, 75# Power Snatch, 24″ Box Jump, 75# Thruster, Chest to Bar Pull-ups

S1 (1st level scaling): 55# barbell, 20″ Box, Chin over bar pull-up
S2 (2nd level scaling): 45# barbell, 12″ Box, Chest to bar with band

Box Jumps are jumps, not steps, hence the low scaled height on S2.  If you cannot complete one of the movements as prescribed for the level that you have selected, then you get a zero for that component.  Which might not be too bad if you crush the others.

STANDARDS: Burpee – chest to the ground which means the sternum.  Jump with feet off the ground, and a clap overhead with the body lined up in the vertical/frontal plane.  Hip must be extended and body perpendicular to the ground.

Box – jump with both feet landing on the box together, and reach full vertical extension of the hip on the box, or in the air above the box on the jump off.  Both feet leave together.

Power Snatch – Barbell with 75# starts on the ground for each rep, in one motion finishes over the head, lockout occurs overhead with a press-out acceptable.  There is no pause allowed in the rack position (clean and jerk).

Chest to bar – CONTACT must be made with the clavicle or below to the bar on the pull-up.  Full extension on the bottom, of course.  The banded chest to bar requires that you still pull hard towards the bar.

MAX CLEAN AND JERK (1.2) Individual RX, Scaled, Masters Competitors.

You are given only 2 minutes to load a bar and make attempts to reach a max clean and jerk.  You will have an opportunity to warm up while on deck.  You will be given 45 seconds to clean the bar, then you will be brought to the line to start 1.3.  If we say GO and you are changing your shoes, you simply lose ground on the Firebreather.  It is 4+ miles, so you can decide what is necessary.

C&J – from the ground move the bar into the rack position.  Then finish overhead.  Hold completely locked and stable for a count of “1 one thousand, 2 one thousand”.   IF you would prefer to snatch a weight for this movement, that is ACCEPTABLE.  It will not be acceptable to Snatch the weight in Grace on Sunday.  There MUST be a clear rack position in that WOD.

FIREBREATHER CHALLENGE (1.3) -All competitors will run 4.5 miles.  Do NOT follow the signs for Firestarter for RX.  If you do Firestarter, then that is S1.  No S2 available for this event.

Teams will be scored as the average time of their three teammates for this event.  DO NOT WAIT for each other for a better score.  If you come to an obstacle where you think your teammate might need you however, you might want to wait.  If a team has scores at both the RX and the Scaled level.  They will get the average, but be placed behind any team where everyone did it RX.

Obstacles along the way, follow instructions.  There will be water on the course, it will be hot, feel free to bring your own fluids via fanny/hip packs, or camelbacks.

DIANE UP (1.4) – 4 Minute AMRAP, Deadlifts and Hand Stand Push-Ups.  Starts at 3 of each, and escalates by three until time expires.

RX – 225#/155# Deadlift, Full Range HSPU
S1 – 225#/155# Deadlift, Partial Range HSPU – we will place a plate and an abmat for you which will reach the height of two abmats
S2 – 155#/115# Deadlift, Flash Push-ups from the toes

Deadlift – the bar is on the ground and comes to full extension of the hip and knee.  Obvious bouncing of the bar on the way down (seen by a visibly bent elbow driving the bar down) will be a no rep.  NO SUMO stance allowed, the hand must be outside of the legs in this lift.

HSPU – the hands will be within an imaginary bounding box which will be the width of the shoulders plus two hand widths wide.  What this means is if the athlete were to place their hands on the ground at exact shoulder width.  They could then move their hands out two times, with each move being equivalent to the width of their hand.  This is not an ultra strict nor loose variation on hand position, and represents the most common from what we have seen.

Flash Push-ups: Completely on the ground at the bottom with hands off the ground, completely locked out at the top, with no regard for the tight or loose core in between.  You may “worm” your way up.

HSPU’s will likely be on a fence.  We like that option the best as we have scouted out the park.

PILLAGING THE RIVER (1.5) – Individuals and Teams – AMRAP  7 Minutes

INDIVIDUAL – Farmers Carry from the river to the TUB location.  You will either get your feet wet, or you will move slow.  But this might be important for you considering you are going to be box jumping, and do you want to box jump in wet shoes.  You have two five gallon buckets that you can use to fill the tub.  You will fill the tub to a set line drawn on the inside of the tub.  The line must be covered.  Women will fill to the lower line, men to the higher line.

Once the tub is full, you will dump it out, then move to the couplet of Row 300M, and 15 box jumps.  Time will expire on most people before the last round.  However, if you get through three rounds, you continue to do box jumps until time expires.

RX – 30″/24″ box jump (same standard as HOPE)
S1 – 24″/20″ box jump (same standard as HOPE)
S2 – 20″/20″ – step-ups are allowed

Farmers Carry – no standard, use two buckets or only one if you like, carry in any way you can from the river to the tub.  The only rule is that you cannot enter the river beyond waist high water (not recommended anyways).

Rowing – row at any damper setting you choose, we will accumulate meters instead of counting down, to allow for quick transitions back to the rower.

The rower will need to be re-set between each round. We will have your judge and head judge be focused on this task as well.  But you should take into consideration that if you start rowing and the rower has not been zeroed, and if time expires while you are on the rower, you will be scored as if you did not row at all.  If you trust that you can row 300+ the existing number before time expires, thus getting at least 1 box jump in, then you can try to race the clock without resetting the rower.  (Safer to have it reset)

TEAMS – your WOD is an individual buy-in, and is task oriented (no clock expiration).  You will select the order that you want athletes to “Enter the WOD”.  The first athlete carries buckets from the river to fill the tub to the appropriate line depending on whether they are a male or female.  As soon as it is above the line, the athlete moves to the rower and starts rowing (the box isn’t “open” yet). The second athlete DUMPS the tub, then begins filling it with the buckets. Once the appropriate line (depending on gender of the athlete) is covered, they move into the work and can either relieve the rowing member, or start on the box jumps.

The third athlete dumps the bucket and then begins filling it to cover the appropriate line.  Once the line is covered they can immediately begin doing whatever work needs to be done.  They can row, or box jump.  There is only one rower, and only one box (the box can be altered to be either of the required sizes).  You can only have one person on the top of the box at a time, but you can alternate jumps if you want.

Farmers carry = no standard, carry however you like, but do not enter the river beyond waist high water.

Row = any damper setting you like

Box Jumps = jumps for RX, step-ups available for S1, there is no S2 available for this WOD.

WORK REQUIREMENTS:

Team of 3 men: 3500M Row, 140 – 30″ box
Team of 2 men: 3100M Row, 140 – 24″ box
Team of 2 women: 2700M Row, 120 – 24″ box
Team of 3 women: 2300M Row, 120 – 20″ box

Go home and rest!  But don’t miss out on thousands of people clad in Superman Costumes downtown!

DAY TWO COMING SOON.

The Team Price will stay at $120.  So if the deal is what you are after, this is the way to go!

The T-shirt cutoff date is set for Monday 5/28 at noon!  Get signed up by then!  Teams, RX, Scaled, Masters, Beginners.  A division for everyone, bring your people!

Bring Four Individual competitors (RX, Scaled, or masters) and get the fifth one free.  You can work it out among yourselves on how to compensate one another to share the discount.  Beginners don’t count towards this promo because the beginner price is so cheap already.

The discount will be applied by emailing dreric@crossfitgarage.com, and we’ll provide a discount code for the fifth person.

Teams also don’t count towards this.

We announced three person teams, and want to address some questions. First off, the division is an OPEN division, meaning any skill level can compete. The perfect blended team in our minds is a team with a strong teammate in their all around CrossFit ability, an intermediate and a relative beginner.

You can be any mix, any skill. Because of this, there will be NO cash prizes for the teams. We will be placing this event on SALE starting May 1st, and it will last until May 7th. The current price is set for $240 per team. During the sale, the price will be $120 per team.

Our goal is to bring athletes from all over the country for this one, June 9th and 10th, come join us for a Weekend Celebration!