"Iron Curtain" Event Release #1
Thursday, September 23, 2010 at 10:22PM ;)
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.
Reader Comments (16)
Хорошо выглядишь! Красное тебе к лицу. По английски "чешишь" будь здоров!Молоток!
I don't know why but I've watched this video 4 times and laughed through the whole thing. So many joke possibilities. Where's the flood, spidey? Why does spiderman have to chalk up? Isn't he spiderman? What's with all the extra room in the frontal groin area? Where can I get the raw footage of the missed cleans? Kudos to Leo for the awesome standards video. I hope spidey returns for part two next week..
Gonna have to practice different bumper running technique. Rolling sounds like a possibility if there's a long stretch of concrete or something.
Take away moment:
Leo: You wanna try a split?
Mega-Spidey: No.
Leo: Ok, let's do a squat clean & jerk and split and then hold the split.
I liked it when spidey chalked up and Leo started laughing and Spidey was like "you're gonna have to edit that out". If I knew how to autotune, this would be a perfect candidate. Maybe a weekend project.
Where is hand placement on the plates for the hspu's? Can it be anywhere as long as the hands are on the plates?
Steve - usually hand placement is over the holes on the plates, of course you'll still want to get Leo's answer on this but I'm pretty sure that's what he'll say.
The hand must stay over the center raised area. I'll take a pic or video later. Basically hand will be at least partially covering the hole.
I had some issues with hearing the sound over my laughter.....this may have been covered, so I apologize in advance....
Sumo stance for deadlift: Yay or Nay?
Dave,
It hasn't been covered. Jason from CFBlaze asked the same question. Let me look at it from judging standpoint next week & I'll let everyone know. I personally don't have an issue at all with it - I just want to see if it's harder to judge due to a possible harder time being able to tell a lockout. Chances are though - I'll allow it.
For the DL, is sumo stance acceptable Leo?
For the HSPU, I know that the feet must touch the wall at the end of the HSPU, but are other parts of the body allowed to hit the wall during the HSPU?
please sir, may we have some more?!?!?!
Casey - like butt being on the wall? Sure, why not?
Yes, I have a large badunkadunk that might get in the way http://sphotos.ak.fbcdn.net/photos-ak-sf2p/v135/74/30/5112055/n5112055_36439173_7598.jpg hahaha
that thing needs all the support it can get. Yeah you're good to go sliding that on my gym walls... I'm scared & scarred.
Will the run be started in heats/divisions? 150ish people running down 427 carrying bumper plates seems like quite a sight....