Time of Competition: On Saturday, May 16, 2009, registered competitors will sign-in from 7:30 - 8:30am. No late sign in will be allowed. The competition will be from 9:00am – 6:00pm. There will be 2 events.
Heat Information: Competitors will receive notice regarding the time of their heat on May 13, 2009.
Spectators: $5.00 at the door (CASH only)
We initially were not going to have a spectator fee but it has become necessary due to the rising costs of putting on this event. Any money we collect that goes beyond breaking even, will be awarded to the 8 finalists.
Coffee a la Cart : There will be coffee available for purchase at the site from Coffee a la Cart. The coffee served is "Cafe Luca".
EXERCISE INSTRUCTIONS:
Clean and Press
This lift requires the athlete to lift barbell from the ground and assume a fully erect standing position with barbell held in both hands in front of the neck, with thumbs around the bar. Athlete assumes a standing position facing the head judge. Upon command of “press” from head judge, he/she will then perform a military press according to the CrossFit Total Federation rules page 4.
After pressing barbell overhead to lockout, athlete will lower bar to front of shoulders under control, and then lower barbell to ground under control. Uncontrolled dropping of barbell will result in lift not being counted.
Athletes will each have three attempts to Press. The heaviest lift only will be counted in scoring.
Deadlift
The deadlift will be performed according to the CrossFit Total Federation rules page 7.
Athletes will each have three attempts. The heaviest lift only will be counted in scoring.
CrossFit Total Federation rules page 11 governing personal equipment will be followed.
Although the strength event will be conducted like a CrossFit Total, we are imposing limits on how the bar is loading during the Deadlift. The weight you call for must fall within this pattern.
The Deadlift bar will be loaded as follows:
For Men the opening weight must be at least 125kg. Bars will be loaded with 10kg increments up to 175kg. Above 175kg, the bar will be loaded with 5kg increments up to 200kg. 2.5 increments may be called for above 200kg.
The bar will be loaded as follows (all weight in kiligrams!): 125, 135, 145, 155, 165, 175, 180, 185, 190, 195, 200, 202.5, 205….
For Women the opening weight must be at least 80kg. Bars will be loaded with 5kg increments up to 105kg. Above 105kg, the bar will be loaded with 2.5kg.
The bar will be loaded as follows (all weight in kiligrams!): 80, 85, 90, 95, 100, 105, 107.5, 110, 112.5 …..
WOD:
5 rounds for time:
3 muscles-ups MEN / 2 muscles-ups WOMEN
30 wall ball: 20 lb medicine ball MEN / 12 lb medicine ball WOMEN
6 sumo deadlift high-pull: 60k MEN / 40k WOMEN
Muscle-up
Performed on gymnastics rings.
To assume starting position athlete grips rings and hangs with arms fully extended and feet off the ground. False grip may be used but is not required. After hanging with arms fully extended, athlete may flex elbows while acquiring false grip. Repetition is performed by athlete pulling his/herself to a position above the rings and extending elbows completely so that arms are straight by athlete’s sides. Athlete then lowers him/herself back to starting position under control.
Dropping off rings before returning to starting position will result in repetition not being counted.
Every repetition must begin with athlete hanging with arms fully extended and feet off the ground. Arms may then flex while acquiring false grip if required.
If athlete slows or stops, or repositions hands during the upward pull, the repetition will still be counted.
Failure to achieve complete extension of the elbows at the top of the movement will result in repetition not being counted. Any athlete who is anatomically unable to achieve full elbow extension must report this condition to the judges BEFORE the start of their heat.
If athlete cannot do a muscle-up, 9 ring pull-ups can be substituted. This will be considered a scaled exercise and the athlete will not be eligible for the CrossFit Games.
Wall-Ball
Exercise will be performed with Dynamax medicine balls
20 lb medicine ball MEN
12 lb medicine ball WOMEN
Starting position: athlete is holding medicine ball in front of face and squatting so that the crease of the hips is below the top of the knee. Repetition is performed by extending hips, knees, shoulders and arms so that medicine ball is projected over athlete’s head and contacts 10’ high target. As medicine ball falls down from target athlete catches it and lowers him/herself back to starting position.
In order for a repetition to be counted, athlete must start in starting position, project medicine ball up to contact target, catch falling medicine ball and return to starting position. If judge cannot tell whether medicine ball contacted target, the repetition will not be counted. If medicine ball is dropped, repetition will not be counted.
The repetition is counted when athlete returns to starting position with medicine ball under control and held in front of face.
Target is positioned 10’ above ground.
Any athlete who is unable to achieve full depth at starting position must report this condition to the judge before the start of his/her heat. This will be considered a scaled exercise and the athlete will not be eligible for the CrossFit Games. The athlete will also be required to add an extra 10 repetitions per round.
Sumo-Deadlift High Pull
Using 28.5mm Barbell
60kg (132 lbs) MEN
40kg (88 lbs) WOMEN
Barbell starts and ends each repetition on the ground. Athlete is positioned facing the bar. Athlete grips barbell with both hands inside legs. The bar is pulled in one continuous uninterrupted motion until lifter is standing erect with knees and hips fully extended and bar is pulled up such that the top of both the lifter’s elbows are above the top of his/her ears.
Any failure to achieve a fully erect position with both elbows above the top of the ears will result in that repetition not being counted.
The repetition is counted when the barbell is returned to the ground under control.
Lifting straps/gloves are NOT allowed. Standard lifting belts are allowed.
Any athlete who is anatomically unable to position elbow above/level to ears must report this condition to the judges BEFORE the start of their heat.
QUESTIONS?? Please email your questions to info@crossfitseattle.com. We will not respond to your email but we will answer all questions about the exercises on this page of the nwqualifier.com website the week of May 11th.
Sumo Deadlift High-pull: video (correct form) http://vimeo.com/4538725
Sumo Deadlift High-pull: video (wrong form) http://vimeo.com/4538773
Wall Ball: video http://vimeo.com/4539648
Muscle-up: video http://www.vimeo.com/4369034
