Coach Dan’s Sunday Spotlight 2.1.2015

Good afternoon CFTP,

With week 3 behind us in the Lockdown there has been quite a shake up in the standings. There are three weeks to go, as explained earlier this week in one of my posts. This week and next week will be business as usual and we will announce Week 4 Lockdown in this post.  Once again, I want to reiterate the purpose behind this in-house competition. It is to create a fun and friendly competitive environment that will help keep us motivated and to get us revved up for the upcoming CrossFit Open season. That season starts at the end of this month. This year is very unique in that it is allowing for both an Rx division and a scaled division with other divisions that have never been offered. See this link to read more: http://games.crossfit.com/video/dave-castro-explains-scaled-option.

I am super excited this year to get all of you involved in the CrossFit Open. If you have not signed up you can go to this website to get registered! https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Now onto the LOCKDOWN UPDATE.

WEEK 3 STANDINGS UPDATE

We will start off with the current standings in the Lockdown:(Only showing this past week and the total of all three weeks along with the current placement of teams. Also the Rx Females will shake up again when Marie and Marianne get a chance to complete the WOD tomorrow.)

Week 3 standings Rx Male

 

Week 3 Standings Scaled Male

Week 3 Results Rx Female

Week 3 Standings Scaled Female

Great job to everyone this past week. With 200 points on the line many of you really took advantage and shook things up. For those whose week didn’t go as planned maybe this next week will be more in your favor… Let’s find out!

WEEK 4 LOCKDOWN WOD ANNOUNCEMENT

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SHAYNE DAY WOD

SCORECARD WOD 4

WOD #4 (100 Points)

SHAYNE DAY WOD

4-MINUTE AMRAP

DEADLIFT

4-MINUTE AMRAP

SLED PUSH/PULL

SETUP

Setup is very important in this workout. There is a specific way to set your bar up for this WOD. As explained in the scorecard you must set your bar up in the following way:

All men will use 45# bars and all women will use 35# bella bars.

Rx Men will use a 100# steel plate on both sides of the bar.

Scaled Men will use a 45# steel plate with 25# bumper plate one both sides.

Rx Women will use a 45# steel plate with a 25# bumper plate on both sides.

Scale women will use a 45# steel plate with a 5# steel plate on both sides.

This must be the setup for each athlete. It is up to you and your judge to make sure this is correct before you start the WOD. If it is found that your setup is different from this your score will not count and must be redone before the deadline.

FLOW OF WOD

The athletes will begin with the deadlift bar on the ground and must be standing locked out above the bar until the time starts. Once the WOD begins the athlete will then begin to deadlift. The teammates may switch whenever throughout the WOD. Only one partner may touch the bar at a time. At the end of 4 minutes the athletes will transition to the sled.

There will be no transition time allotted to the athletes. The second 4 minute AMRAP will begin right after the first 4 Minute AMRAP. The clock will continue to run. The athletes, and only the athletes, will move the weights off of the barbell and place them onto the sled before they can begin their sled pushes. The sled must pass the line before the time ends for the rep to count. Reps from the deadlifts and from the sled push/pull will be added together for the athletes’ score.

STANDARDS

Deadlift

The deadlift will always begin from the ground. The athlete must lift the weight above the knees and stand all the way up for the rep to count. The athlete’s shoulders must be behind the bar and the athlete’s hips and knees must be locked out on every rep before the weight is put down for the rep to count. Even though we are using steel plates you will be allowed to drop the weights from the top of a completed rep.

Sled Push/Pull

The sleds must be fully loaded with the weights before the athlete will be allowed to start. The sled must start behind the starting line before each rep. The sled must pass the finish line on the other side before the sled can be pulled back. The athlete will push the sled but must pull it on the way back while back peddling back towards the finish line. The athlete must pull the sled using the same two upright handles that were used to push it. This is the only way that will be allowed. Just like above, if you do it any other way other than what has been explained in these rules then your score will not count and you will need to do it again before the deadline.

IF YOU HAVE A QUESTION ABOUT A CERTAIN MOVEMENT OR HAVE A DIFFERENT VARIATION TO WHAT HAS BEEN EXPLAINED HERE YOU MUST CONTACT ME, COACH DAN, BEFORE IT WILL BE ALLOWED. IF YOU DON’T AND I FIND THAT THE MOVEMENT DOES NOT FOLLOW THE STANDARDS AS EXPLAINED HERE THEN YOU WILL BE REQUIRED TO REDO THIS WOD. AS HEAD JUDGE ALL QUESTIONS AND VARIATIONS MUST BE APPROVED BY ME.

Good luck this week!

Coach Dan

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