The Garage Games
Welcome to the World Wide WOD:
The online competition with no physical boundaries. WWWod is going to function similarly to the CrossFit Games International OPEN. Each week a WOD/workout will be announced and athletes will have roughly one week to complete and submit a videotape of their performance. At the end of three weeks we will announce winners in RX’ed, Scaled, and Masters divisions (male/female). Many prizes on the line. In order to compete you must do two things: 1) register and pay here: http://www.thegaragegames.com/events/world-wide-wod/ (if you don’t pay your submission will not be judged and you will not be eligible to win any prizes) and 2) videotape your performance. You will submit your official performance to SP at steve@crossfit-gwinnett.com as a YOUTUBE or VIMEO link and you can also post it directly to the WWWod Facebook page (http://www.facebook.com/pages/World-Wide-WOD/261455657208193) for others to see. Late submission WILL NOT BE ACCEPTED so get them in on time. When you submit your performance it is important for you to label it correctly so that if can be processed and scored quickly and accurately. Your submission should be named like:
platek_steven_wod1.mov
Since you will be sending a link it is important for you to label your submission in a way that will make it easy for our judges to put your name with your performance. The best way to do this is to make your email subject line your name and WOD #. Also, when submitting your link you MUST provide your score as you counted it. We will verify your score, checking movement standards and rep count are accurate.
In the next few days we will be releasing videos of the movement standards and recommendations for how to setup your video camera and record your performance. Don’t worry, no WOD will be longer than 10 minutes, which is the apparent length an iPhone can video accurately for. It will be imperative that for each WOD you make it clear that the weights you are using are those prescribed for your level of participation. You can do this simply by videotaping you loading the bar and showing the plates prior to the execution of the WOD. Below we list the movements you can expect to see and the weights for each level of participation:
– Thrusters (must break parallel at bottom and come to full extension of knees, hips, and arms at top: weights for RX’ed: 115/95; Scaled and Masters: 95/65)
– Deadlifts (bar must start on the floor and both plates must touch for multiple reps; must come to a full standing, knees, hips open and shoulder behind hips top position. Bar can be dropped from the top, but make sure you are at full extension prior to dropping or the rep will not count; Weights: RX’ed: 315/225; Scaled and Masters: 225/155)
– Push press/push jerk (bar must start at shoulder and body must come to full extension of the knees, hips and arms at top, you will need to clean the weight to the shoulders; Weights: RX’ed: 135/115; Scaled and Masters: 95/65)
– Power Clean: (Bar must hit the ground and athlete must come to full extension at the top of the movement; Weights: RX’ed: 135/115; Scaled and Masters: 95/65)
– Back squat (for the back squat you will have to clean the bar from the ground and get it to the back rack; you must break parallel at the bottom and come to full extension at the top of the squat; Weights: RX’ed: 135/115 Scaled and Masters: 95/65)
– Overhead Squat (you will have to clean or snatch the bar to the overhead position; you must break parallel at the bottom of the movement and come to full standing extension at the top of the movement; a squat snatch can be used on the first rep and any rep for which the bar might be dropped; weights: RX’ed: 135/115; Scaled and Masters: 95/65)
– Kettlebell Swing (Weights RX’ed: 1.5 pod (~55#)/1 pood (~35#) and ear must be showing at top of swing; Scaled and Masters: 1 pood (35#)/25# and partial ear showing at top of movement.
– Sit-ups: these are just old fashioned sit-ups – laying supine, you can be anchored or not, your choice, but your hands have to touch behind your head when you are supine and touch your heels when up. All levels have to do these.
– Bar-facing burpees: you start out facing a barbell and do a burpee, you then jump over the bar with two feet. Your two feet must leave for the jump and land together. Then you do another burpee, repeat, etc.
– Box jumps: (Height: RX’ed: 24/20; Scaled and Masters: 20/20: you will have to land on the box for each rep and open your hips before coming off the box)
– Hand-release push-ups (at the bottom of the push-up you will lift your hands off the ground)
– Double unders (RX’ed only; rope must pass two time / jump)
– Single unders (Scaled and Masters; regular jump rope)
– Air squats: you will have to break parallel at the bottom of the squat and come to full extension at the top
– Jumping split lunges/squats: You will start in a lunging position, jump changing the position of your back leg to front leg, and vice versa. You knee will have to touch the ground for each rep to count.
– Row for calories: Here we will need to see on video the number of calories rowed at the end of the WOD. This can either be done immediately after rowing or it could be stored in your rower memory.
That’s it… videos of movements to come very soon!