Scores

What a great event! Hope everyone had fun! Once we'll piece ourselves back together - there'll be pics, videos & more, but here's for now:

Iron Curtain 2010 Scores

Some of the scores are missing in Rx & CF divisions, that ultimately didn't affect the Top 3 in Rx (CF class scores do not represent scaling). We'll try to find the missing papers & fill the gaps within a week if possible.

Run Map & Athlete Numbers Decrypting

Hey, quite a few of you will hit the road today - here's some info on the Run (aka a MAP!) and also description of how the athlete's numbers are going to be used & broken down.

The course will be clearly marked with judges/volunteers along the way to cheer on you & help with directions if needed/make sure there's no shortcuts :)

And here's a bonus news - Winner of the Run wins a pair of Shoes from one of our sponsors that we'll announce later in the day (male and female, all classes eligible - overall best times for gals & gents wins!) 

Here's how the athlete's numbers are going to work - everyone will have a 4 digit # written on their upper arm with a permanent marker. 

The code will look like this: 6477 - that stands for:
6 - RTG Men
47 - individual number of competitor - which here is Ken G
7 - Heat in the first event (to make sure the run scoring doesn't get screwy).

The rest of the events you won't need that last digit. 

Hope you all have safe travels & are ready for some "fun"!

P.S. Stay hydrated, bring plenty of water & food!

P.P.S. - The Winner of the Deadlift gets a prize too (male & female can be from any class) and so do the RTG Winner's of "CrossBoxx WoD" aka WoD 4 aka the Final WoD aka "FML 2010" 

P.P.PPPPPPPPP.S And here's a secret technique for bumper run that WILL NOT be allowed yet is fun to try:

Profiles: Our Top Sponsors

Platinum Sponsor: Rogue Fitness

Rogue Fitness has sponsored the Iron Curtain Challenge every year! This year, the bulk of the prizes are from Rogue. When we moved into our bigger space in 2009, we called on Rogue to help outfit our gym with over $10,000 of new equipment. Absolutely no complaints here. Many thanks to Bill Henniger for continuing to support our event. A little bit about Rouge Fitness, from the owner, Bill Henniger: 

Rogue Fitness was started in a garage and amongst a group of people that could see an industry in need of change. We have strayed off the beaten path of the traditional equipment sales market. We don’t have a salesman in every region pushing our products, we rely upon word of mouth.

We built the first store bringing in all the niche manufacturers into one place for one stop shopping. Our partnership with Ahmik Jones was vital to the evolution that has occurred. We are fully integrated into various equipment lines and we warehouse all of the associated items in our equipment packages. Many may say they do it but we post pictures of it every week.

Our phone number is 614.358.6190 and we answer the phone so that you can make an educated decision on your equipment purchase. Our email address is bill@roguefitness.com and we answer it very quickly.

We make much of our equipment in the US which employs hundreds of US workers. We are part of the revolution. We listen to our customers ideas and many times bring new products to market based on their ideas, suggestions and yes complaints!

We would not be Rogue if we were not built on the expertise of many. If we put our name on a product you can rest assured it will be high quality. Many of our products are guaranteed for life, we do this by making it in the United States.

I invite you to look through our equipment and talk to those that are proud owners of Rogue strength and conditioning equipment. Take a look: Rogue Factory Store

Platinum Sponsor: CrossBoxx

CrossBoxx is a newer, up & coming equipment manufacturer local to Florida (lower shipping!). In a pinch, they were able to get gear to us extremely fast & at a great price. This year, CrossBoxx is supplying equipment for use during the Iron Curtain events. They also got us our NEW No Limits wall clock! Many thanks to our newest big sponsor, CrossBoxx. And now some words about CrossBoxx from the owner, Mike Cheathum:

We first started CrossBoxx Inc. by building boxes for a few of our friend’s and their garage gym’s as well as the Crossfit gym we attend. We then came up with our own unique design for rings. With the help of Crossfit Palm Bay we tested the rings and have received great reviews, so we started manufacturing them and thought why stop there? CrossBoxx is here to support the elite athlete with quality equipment, whether that’s in your own garage gym, Crossfit gym, MMA gym, military installation, fire department, police department,  or your professional/collegiate sports program.

As Crossfit athletes ourselves, we understand the need for durable products therefore every piece of equipment is chosen and designed with quality, safety and the athlete in mind, whether it’s used professionally or privately. We have teamed up with the best of the best to provide only the highest quality products at the best price available ANYWHERE! For sales support and information on multiple product purchase discounts please contact: Mike@CrossBoxx.com

Not only do we pride ourselves on providing top quality products but we feel customer support is equally if not more important; we strive to provide unparalleled support and service before and after the sale. For customer support please contact: Amber@CrossBoxx.com This e-mail address is being protected from spambots. You need JavaScript enabled to view it

We are constantly working with our customers, CrossFit partners and vendors to enhance our product line to meet your needs. Please email us with any suggestions and check our website often for new products!

Gold Sponsor: At Large Nutrition

At Large Nutrition supplements are a new sponsor for us but are no strangers to the CrossFit world. ALN also sponsors the CrossFit Games every year. That's some staying power. Chris Mason, from At Large Nutrition, also writes for the CrossFit Journal about supplementation, HERE is one of his gems. A little bit about them, from them:

At Large Nutrition is a company formed by two individuals with two goals in mind, to sell superior quality supplements that really work and to make the world a healthier place. When we first hatched the idea of forming this company, the genesis of that idea was our general dissatisfaction with state of the supplement industry. As we looked in the magazines, or rather huge advertorials, and perused the web, we were struck by the sheer volume of products being promoted which have almost zero value for the hard training athlete or individual looking to improve their physique and general health.

The companies selling these products tout them as being better than tissue building drugs, or as the next great advance in the field. Unfortunately, the sheer volume of advertising and the quality of these advertisements indicates a lot of folks are buying into these hoaxes. It really saddened us to see people spend their hard earned money on products which either don’t work as advertised, or could actually be harmful to one’s health. We decided to do something about it, we started our own company.

At Large Nutrition is that company, and we make you a promise, we will only offer the highest quality, scientifically proven (with true, unbiased studies) products. You won’t see ads from us which tell you our products are superior to drugs, or some odd thousand percent superior to the next company’s product. Instead, we will tell you that our products are comprised of the finest ingredients, and how you can use them to optimize your body! We won’t sell hype, we will sell real, effective, proven products.

In addition, our website will contain information of how to eat and train for maximum health and longetivity. We will also have information for nearly the entire stratum of weight trainers, from bodybuilders to powerlifters and everyone in between.

Our goal is to become the number one supplement company on the planet. We plan to do this the old fashioned way, we plan to earn it!

Timeline & Heats

Timeline (with some notes at the end):
7 am -7:45 - Registration opens for athletes/judges/volunteers (all athletes will have to sign waivers).

8 am Opening Ceremonies

8:15 Brief: Test 1 & WoD 1

8:30 Test 1 for RTG (5 people at once)

9:00 Heat 1 (CF men & women) 

9:05 Heat 2 (Rx women 1-15, Rx men 1-15)

9:10 Heat 3 (Rx men 16-30, Rx women 16-30)

9:15 Heat 4 (Rx men 31-50, RTG Women)

9:20 Heat 5 (RTG men 1-15)

9:25 Heat 6 (RTG men 16-30)

9:30 Heat 7 (RTG men 31-47)

10:00 Brief: Test 2 & WoD 2

10:15 Test 2 for RTG (15 people heats x4 - outside)

10:30 Heat 1 (CF women + CF Men)

10:40 Heat 2 (Rx Women 1-10, Rx Men 1-10)

10:50 Heat 3 (Rx women 11-20, Rx men 11-20)

11:00 Heat 4 (Rx women 21-30, Rx men 21-30)

11:10 Heat 5 (Rx men 31-50)

11:20 Heat 6 (RTG Women)

11:30 Heat 7 (RTG Men 1-15)

11:40 Heat 8 (RTG Men 16-30)

11:50 Heat 9 (RTG men 31-47)

12:30 - 1:30 pm Lunch Break. 

 

HEATS REARRANGED (based on place after first events).

1:30 Brief: Test 3 & WoD 3

1:40 Test 3 (15 people heats x4)

1:50 Heat 1 (CF men & women, Rx men 1-15)

2:10 Heat 2 (Rx women, Rx men 16-30)

2:30 Heat 3 (RTG women, Rx Men 31-45 )

2:50 Heat 4 (RTG men)
 
 

3:30 WoD 4 Brief

3:45 Heat 1 (CF men & women)

4:00 Heat 2 (Rx women 1-10, Rx men 1-10)

4:15 Heat 3 (Rx women 11-20, Rx men 11-20)

4:30 Heat 4 (Rx women 21-30, Rx men 21-30)

4:45 Heat 5 (Rx men 21-50)

5:00 Heat 6 (RTG women, RTG men 1-10)

5:20 Heat 7 (RTG men 11-30)

5:40 Heat 8 (RTG men 31-47)

 

6 pm Closing Ceremonies.

 

6:XX PM - 9 or 10 pm - Afterparty!

 

There's quite a bit of extra time put into the timeline in case there's a fudge up - not to break it. Timeline of course is not set in stone - be sharp & be ready for it to change (hopefully won't happen).

If everything runs super smoothly & we're well ahead of schedule - it is possible that we'll move lunch to Noon-1pm - to have more time for the WoD 4 or if everyone is ok with it - we'll go on for a bit longer before the end to let people finish the WoD.

 

Here's athletes & their numbers as shown on timeline (you'll have special numbers on the day of the competition to reflect your class/gender/1st event heat). 

CF Women

1 Jessica Rule

2 Brittany Tallon

3 Ellie Kaboord

4 Samantha Martinez

5 Veronica Borrego

6 Yessenia Rodriguez

7 Jamie Jones

8 Christine Prohaska

9 Zuleida Herba

10 Racquel "Paleo"

11 Heather Kennedy

12 Teresa Norton

13 Lindsey Mutchler

14 Michelle Pierce

15 Shanna Tokarsky

CF Men

1 Michael Eikins

2 Tanner Halfman

3 David Connor

4 Michael Garmon

5 Sean Karr

6 Ryan Donnely

7 Pasquale Lemoine

8 Chris Norton

9 Ric Alvarez

10 Alex Gourlay

Rx Women

1 Cheryl Nasso

2 Lisa Azzaro

3 Erika Strimer

4 Carrie Kufta

5 Meghan Russell

6 Sherril Debonis

7 Jessica Connatser

8 Stacey Fonas

9 Jessica Till

10 Grace Van-Niel

11 Shannon Lee Fleming

12 Amy Lehmann

13 Rachel Reichert

14 Lisa Smalheiser

15 Bridgette Caporaso

16 Adriana Galera

17 Sabrina Abislaiman

18 Tamara Bagby

19 Elisha Voren

20 Kelly Eacker

21 Lisa Guggisberg

22 Adriana Perez

23 Kelly Odom

24 Michele Bonaccorso

25 Carolina Orta

26 Gabriela Alvarenga

27 Monika Stahl

28 Anne Hwang

Rx Men

1 Tim Alvin

2 Lucas Owen

3 Ryan Andrada

4 Vince Azzaro

5 Wade Dickens

6 Fred Schneider

7 Q Stewart

8 Sam Straub

9 Jaxon Straub

10 Ian Harris

11 Zach Eisenstein

12 Chuck Geyer

13 Israel "Ito"

14 Aaron Weedo

15 Heath Powell

16 Justin Phillips

17 Justin Coats

18 Kurt Carter

19 Jorge Sosa

20 Brian King

21 David Coughlin

22 Victor Rodriguez

23 John Savin

24 Jarret Streiner

25 Neal Herman

26 Andres Chong

27 Rodney Rizzo

28 Clark Fredstrom

29 Keith McGuire

30 Kevin Wright

31 Jared Knowles

32 Jason Bruce

33 Tim Doughtry

34 Manuel Cabrera

35 Andres Romero

36 John Cheatham

37 Jourgan Rodriguez

38 Eric "Paleo" Philips

39 Phil Kennedy

40 Scott Macaione

41 Ty McFarland

42 Ron Murray

43 James "King James" Falkner

44 Erik Swedberg

45 Daniel Brown

46 Kyle Cromer

47 Jay Salamone

48 Demel "Diesel" Gonzalez

49 Jason Dai

50 Ryan Ferguson

RTG Women

1 Michelle Wantuch

2 Melissa Kiel

3 Silke Von Saafield

4 Talayna Rowles

5 Rachel Steinbruckner

6 Dana Lynch

7 Andrea Werner

8 Brittani Russell

RTG Men

1 Lazaro Rodriguez

2 Jason Haines

3 Eric Neal

4 Chase Daniels

5 Dave Wyatt

6 Jeff Haake

7 Michael Lindsey

8 Matt Link

9 Aaron Hyde

10 Ben Evans

11 Matt VonDette

12 Daniel Colontrelle

13 Steve Walters

14 Jesse Noboa

15 Brian Dunlap

16 Rob LaBar

17 John "Jmac" Maclaughlin

18 Bryan David

19 Jonas Grabarnick

20 Steve Clare

21 Micah Nickerson

22 Jorge "J" Perez

23 Jandro "Jay" Suarez

24 Carlos Armas

25 Jason Anderson

26 Jason Patrigiani

27 Jonathan Orebaugh

28 Marco Radocaj

29 Chris Holt

30 Ben Plotnicki

31 Luke Albert

32 Erik Vidal

33 Casey Jenks

34 Alex Eacker

35 Thomas Fluharty

36 Ray Fernandez

37 David Hicks

38 Marshall Smith

39 Will Blackburn

40 Jon Ethridge

41 Dominick Paonessa

42 Paul Evancoe

43 Peter Kazanas

44 Chris Sprauer

45 Guido Trinidad

46 Brandon Phillips

47 Ken Gall

Some of you contacted us and let us know that you won't be able to compete, yet your name might still be on the roster - don't worry - we'll just fill workouts with blanks.

Playground Layout & Afterparty Info

First of all - congrats for scrolling all the way down to the info piece.

Iron Curtain 2011 will definitely need a separate website - the number of kick a** sponsors is spectacular (so are the prize packages & there's one more big sponsor still in the shadows - will be announced in a day or two!)

So here's how CFEvolution & surrounding properties will be run for the crazy Saturday that we have ahead of us:

Not as pretty of a map as JMac's Dirty South Regionals 2010, but it should work for now.

Here's some important notes:

I. Inside CFEvo is for Workouts/Bathrooms/Spectating only! No hanging out, leaving your backpacks/coolers/clothes etc. Not for sleeping or what not. That's what the tent area is for! Be prepared! 

Volunteers/Judges/CFEvo crew - the upstairs Loft is for you to relax/snack/take a nap etc. There'll be plenty of water and some snacks/foodies available for judges/volunteers! Plus you get a post-event beer on the house (later about that).

II. Blue road - DO NOT block under any circumstance. Don't park in the middle of it, don't set up tents etc.

III. If you're setting up tents - bring something to weigh them down in case of wind. First come - first serve, be there early to grab good spot. (CFEvolution crew - your spot will be blocked off ahead of time already).

IV. If you're an athlete/spectator - don't park in the Judge/Volunteer area! Don't be that guy!

Park anywhere else you want - especially in the back - there'll be ton of space & you can enter the gym through the back door - that'll be fastest way to and from your car to the action!

AFTERPARTY

After the Iron Curtain, once the WoD's are over, winners are announced & so forth - there'll be an afterparty at CF Evo since nowhere you could fit such a large group of people on a Sat night!

Bring your own coolers & drink of choice!

Volunteers/Judges get free beer on the house (you can post up in comments your preferences! - if you're planning on having more than a couple - I'd suggest you bring some extra though)! I'll be getting 5-6 x24 packs plus some 6 packs of cider - not sure how far it'll actually make it! 

To all - be responsible & don't get/be stupid. Puking is for WoD's only.

Tentative timeframe - 6:30-7 pm to about 9-10 pm.

All the heats & full time frame of the competition should be out by tomorrow night!

Stay tuned!

Scoring

Watch the vid below on scoring & some additional info about the run.

P.S. Pace car is incorrect - we won't have the mega BA golf cart with lift & off road tires hauling a** in front of the competitors - rather it'll be around for judges/volunteers & whatever other needs we'll have for it.

Final WoD

Final WoD for Iron Curtain 2010:
10 Overhead Squats
10 Box Jumps (24"/20")
20 Double Unders 

CF/Rx - 95/63 lbs barbell. RTG - 135/93 lbs barbell.

3 rounds for CF/Rx 
5 rounds for RTG 

Standards:
1. OHS: Full depth at the bottom of the squat - hip is OBVIOUSLY & WITHOUT DOUBT below the knee, not just parallel. At the top - clearly locked out knees, torso can have forward lean.

2. Box Jump: Dirty South/FL Sectional Standard - stand up on top of the box, then jump off/step off - no jumping off & extending at the top. (Purely for judging purposes).

3. DU's - rope skips under twice. That is all.

No video for this one, just get ready/anxious/excited/all of the above!

And remember:
 

Iron Curtain WoD 2 & Update

Without any waste of time - here's WoD 2:

CF/Rx
How many rounds can you do in 6 mins of:
10 Pull-ups
10 Burpees

RTG
How many rounds can you do in 6 mins of:
10 Chest To Bar Pull-ups
10 Dumbbell Snatches (each side for a total of 20 reps). Men use 55 lbs, women use 35.

Standards:
1. Every rep counts. Go till the end.

2. Pull-ups - full extension at the bottom (if there's a elbow/shoulder condition - talk to your judge, but if after a while you show at least one pull-up where your elbows open up more than what you have done to that point - all your reps will be taken away). Chin CLEARLY higher than vertical plane of the bar at the top - butterfly, frog, regular, bicycle, sideways, bartendaz-style any other style of kipping are allowed. For Chest-To-Bar - clavicle or below has to clearly contact bar at the top.

3. Burpees - feet stay shoulder width apart or together - they can not kick out wide. Hand release at the bottom. Hands must clap behind head on the jump (there MUST be a jump!).

4. DB Snatch - the rep starts with DB touching the ground & finishes when the DB is overhead with the arm behind the ear and elbow/knees/hips locked out. How you get it from the floor to overhead is irrelevant as long as it's one movement (even if there's a pressout) and not a Clean + Press/Jerk. How you lower the DB down is irrelevant - help with both hands if needed. DO NOT DROP THE DB! A drop from anywhere above the waist will result in 1 warning. 2nd warning eliminates you from competition. Personally I hate DB's/KB's/empty bars being dropped - DON'T DO IT!
Squat snatching is not required by no means.

Video with some stuff is below with 2009 Iron Curtain Champion Ken G. (it's a bit noisy - I think in the other corner of CFAtl someone was vacuuming).

Coming soon - scoring, deals from sponsors, layout of the facility/grounds/parking.... am I forgetting anything?... and yeah - the final, most exciting WoD Number 4!

"Iron Curtain" Event Release #1

 

Finally, my comrades, you can get some closure. It's 15 days till the showdown, everything is going coming down to the last few days of preparation, finishing the training, backing off & getting ready to have some fun.

Below's the info & you can watch the video below for all the standards & more.

Before we get any further though - huge thanks to all the people who are volunteering their time and efforts to judge & help out! You guys are the backbone of this event & without you it wouldn't be possible. If you want to judge and are Level 1 certified - contact Leo@CrossFitEvolution.com! Looks like we have plenty of volunteers, but if you want to help - just be prepared to let me know the day of the event & follow this blog for more posts.

Affiliates: A lot of you have volunteered to bring equipment. We have kept the Events as mystery and now that some of it is known - there's a list of gear we need. After watching/reading the stuff below - please contact me - Leo@CrossFitEvolution.com & let me know how many metal 45's you can bring, 45/25/10 lbs bumpers, 55 & 35 lbs Dumbbells (we'll be using them in WoD 2 or 4, a bit of extra knowledge). Thank you!

And last thing - Huge thanks to the sponsors - the prizes are already coming in, some of the gear is going to arrive soon & there's another possible sponsor coming up with some cool stuff. It'll be way cooler than last year!

Finally, here's what you've been waiting for!

WoD 1:
1.8 mile Run. 600 m with Bumper plate, the rest on flat surface with some grass involved. The actual rout will be revealed on the day of the event, but you can Google map CFEvo address and measure out some distances. 45 lbs bumper for men/25 lbs bumper for women. Any style of carry and even rolling it on the ground/bumper flipping is allowed. Just don't get a wheelbarrow or something - outside assistance is no good. It's a blast. (Myself & Sean B tried it - and it was rough & furious!)

WoD 3:
Max Deadlift. 15 minute cap, 5 people per bar, 3 attempts each. Athletes will be separated into groups of relatively close strength - someone with 225 DL won't lift on the same bar as someone with 500+. Standards are in the video. Dropping will not be allowed. There will be a warm-up area, but in front of the judge only 3 attempts are allowed. Athlete can go up or down in weight (as in if you go for 405 on first attempt and miss - you can go down to 385 for example and get a successful lift instead of getting a big fat zero).

RTG Test 1 (prior to WoD 1):
Max Muscle Ups in 60 seconds. Minimum standard: 6 reps for men, 3 reps for ladies. Full turn out at the bottom. No jumping to the rings necessary like the 2010 CF Games.  

RTG Test 2 (prior to WoD 2):
Max Squat Clean & Jerk in 60 seconds. Men use 205, ladies 133. Minimum standard: 3 reps. Just like it says: get the bar off the ground, pass through a front squat, get it overhead & show control (no 2 second hold needed though). Power Clean or Split Clean then Front Squat is okay - just make sure not to run out of time. Squat Clean Thruster is good to go. Feet have to come side by side in case of a split jerk. If you get the bar in the air before the minute expires, but achieve lockout after 60 second - that rep will count.

RTG Test 3 (prior to WoD 3):
Max Handstand Push-ups in 60 seconds. Hands on 45's with ABMAT inbetween. Distance of the plates from the wall can be adjusted. Kipping is allowed. Minimum standard: 5 for men, 3 for ladies (reps are lower due to this being 5th event). Must maintain balance against the wall (either feet stay on the wall, or come back on it after the kip happens/heels lift off the wall but then come back on it without athlete coming down to the ground).

Also - no spot trading, refunds, class transfers etc will be possible beyond this point. No exceptions. (Rx class can scale WoD's 2 & 4 on the spot. RTG can not scale).

That's all for now. Keep tuning in often. There'll be more info coming soon on event layout (where to set up/where to hang out/where you're not allowed etc) and of course the release of WoD 2 & WoD 4 - they'll be painful!

Have questions? Post in comments for discussion.

News & Updates

Comrades,

"Iron Curtain 2010" is fast approaching. Here's some info - I know you've been dying to find something out.

First off - huge thanks to the sponsors who already are on board & helping out with multitude of things for the event: CrossBoxx, Rogue Fitness, At Large Nutrition, Again Faster, Steve's Club & Herba Family Chiropractic! More are coming!

Second - there'll be 4 events for Rx & CF classes; 7 events for RTG (some tests, some not).

Third - two workouts will be announced 2 weeks out, the rest will be announced 1 week out.

So you only have 16 days left till you know something!

That's it for now, stay tuned!

P.S. No profiles this year - most of you know who quite a few people are and profiles don't mean jack anymore!