The events for this Saturday’s Competition are as follows.  Additional details, movement standards and scoring method will be posted and reviewed on the day of the competition, but feel free to post questions to comments and we’ll do our best to address them.

Please note that you will not be out of the running or disqualified if you cannot do one of the movements.  It will simply be reflected in the rankings.   We’ve had a few people wanting to change categories but the heat schedule is complete so the chances of it changing now are slim to none!

EVENT  #1 – SKILLS GAUNTLET

3 Stations: 3 min AMRAP at each station + 30 sec rest between stations

STATION A: Pulling Challenge

Advanced (Men & Women):

10 Chest to Bar Pullups

1 Rope Ascents 20ft

5 L-Pullups

1 Rope Ascent 20ft no legs

 

Intermediate (Men):

10 Pullups *

1 Rope Ascent 20ft

5 Chest to Bar Pullups *

1 Rope Ascent 15ft no legs

 

Intermediate (Women):

10 Pullups *

1 Rope Ascent 15ft

5 Chest to Bar Pullups *

1 Rope Ascent 15ft no legs

 

Novice (Women):

10 Ring Rows

3 Modified Rope Ascents

5 Band Assisted Pullups

1 Rope Ascent 15 ft

 

*Note: Intermediate competitors will have option to use band for assistance on pull-ups, but will be ranked lower than those not using a band for this portion of the event.

STATION B: Skipping Challenge

Advanced (Men & Women):

75 Singles

50 Double Unders

25 Crossovers

 

Intermediate  (Men & Women):

45 Singles

30 Double Unders

15 Crossovers

 

Novice (Men & Women):

30 Single Skips

20 Double Unders

10 Crossovers

STATION C: Kettlebell Challenge

(1 Turkish Get-Up + 6 Snatches per side + Controlled Turkish “Get-Down”) at each weight before moving on to the next weight.  If the athlete completes the sequence for all 3 weights, they can move back to the lightest Kettlebell to accumulate more reps.  Weights are as follows; in pounds.

 

Advanced (Men): 55, 65, 75

 

Advanced (Women): 35, 45, 55

 

Intermediate (Men): 45, 55, 65

 

Intermediate (Women): 25, 30, 40

 

Novice (Women): 15, 25, 30

 

EVENT #2 – “A SEA OF BARBELLS”

2 Stations – 5 minutes at each station, 1 min rest between stations.

STATION A: Max Overhead Squat With a Twist

5 min to build to a 1 rep max overhead squat with barbell starting on the floor, no rack.

STATION B: Pick Your Poison

5 min AMRAP Barbell Thruster for max lbs lifted.

 

Competitors will have 3 barbells with different loads and may start with the barbell of their choice. Competitors are not required to lift all the barbells, however anytime a barbell is put down after it is picked up, the athlete must complete 5 barbell hop burpees and then move on to a different barbell.  If the athlete moves to a load that they cannot  thruster, they must make at least one attempt before doing 5 more barbell hop burpees and moving on to another barbell.   If the competitor has lifted or attempted all 3 barbells and still has time remaining on the clock, he/she can go back any of the 3 barbells to accumulate more points.

The weights are as follows, in pounds:

 

Advanced Men – 75/115/155

Advanced Women – 45/75/105

Intermediate Men – 55/95/135

Intermediate Women – 35/65/85

Novice Women – 25/45/65

 

EVENT #3 – “3 miles, barefoot, in the snow, uphill, both ways V2.0”

 

For time (12 minute time cap):

 

Advanced (Men)

15 Ring Dips

30 Toes to Bar

15 Ring Dips

15 Box Jumps (30”)

3 Laps OH Plate Walking Lunge (45#)

15 Box Jumps (30”)

15 Power Cleans (155#)

30 Short Shuttle Runs

15 Power Cleans (155#)

 

Advanced (Women)

15 Ring Dips

30 Toes to Bar

15 Ring Dips

15 Box Jumps (24”)

3 Laps OH Plate Walking Lunge (35#)

15 Box Jumps (24”)

15 Power Cleans (105#)

30 Short Shuttle Runs

15 Power Cleans (105#)

 

Intermediate (Men)

15 Ring Pushups

30 Toes to Bar *

15 Ring Pushups

15 Box Jumps(24”)

3 Laps OH Plate Walking Lunge (35#)

15 Box Jumps (24”)

15 Power Cleans (135#)

30 Short Shuttle Runs

15 Power Cleans (135#)

 

Intermediate (Women)

15 Ring Pushups

30 Toes to Bar *

15 Ring Pushups

15 Box Jumps (20”)

3 Laps OH Plate Walking Lunge (25#)

15 Box Jumps (20”)

15 Power Cleans (85#)

30 Short Shuttle Runs

15 Power Cleans (85#)

 

 

Division C (Women)

15 Modified Ring Pushups

30 Hanging Leg Raises to specified height

15 Modified Ring pushups

15 Box Jumps (16”)

3 Laps OH Plate Walking Lunge (10#)

15 Box Jumps (16”)

15 Power Cleans (65#)

30 Short Shuttle Runs

15 Power Cleans (65#)

 

Notes:

*Athletes have the option to choose hanging leg raises to a specified target height, but will be ranked lower in this workout than athletes not modifying the workout.

**Distance for Lunges is 3 return trips of approx 25ft each way.

***Distance for shuttle runs is 30 x 25ft each, with hand touching the floor at each end.

****Other modifications will be considered on an individual basis, after details and standards are announced.  Please advise ASAP and note that any competitor choosing modifications will be ranked below non modifying competitors for that event.

 

 

EVENT #4 – Chipper: “Everything but the Kitchen Sink” (Top 4 Male & Female Finalists Only)

Will be announced on competition day.

We have a lot of out of town competitors this year, from Saskatoon, Regina, Kenora, even Red Deer and Fargo.   I’m sure I missed a few – sorry!

So, for those of you who haven’t been to the new CFW, we’ve moved and we are now at 739 Lagimodiere Blvd.  Here’s the map to the  new place.  We are on the Arnold Brothers Transportation Property and we haven’t changed the signs yet, so look for Arnold Bros. and lots of semi-trucks and you’ll know you’re in the right place.  We are located in the North Building but you’ll see signs once you drive into the driveway. There should be plenty of parking by our building, but we may be able to user overflow parking by the Arnold Brothers building as they won’t have too much staff working on Saturday.

We might as well take this opportunity to update you on our progress renovating our new facility.  We’ll be having the actual competition events in our main training area, which is about 5,000 sq.ft. and is pretty much finished, with the exception of some painting and a few other pieces of equipment we want to get.  The competitors will have access to a warm-up area adjacent to the main event space.  This area is about 1,500 sq. ft and currently used for smaller intro and specialty classes.  You’ll have enough space to warm-up here but not much space to eat and rest, so we’ll be opening up another 850 sq. ft. room.  This is our meeting and seminar room, but it will be the athletes’ rest area for FrostFit.  There will be some additional rest space in the corridors and other rooms in the back of the gym.  Three smaller offices will be reserved for our chiropractors, athletic therapists and massage therapists.

Unfortunately our brand new deluxe showers and changerooms won’t be quite ready for Saturday.   We were hoping to get it done but alas it was not in the cards.  However, competitors will have access to 2 sets of washrooms to change and freshen up.  The washrooms at the back of the gym by the warm-up area will be reserved for competitors.  The washrooms in the reception area will be available to both competitors and spectators, and there is a shower in the ladies’ room and a shower in the men’s room.  They aren’t pretty, but they do the job.

We will have some coffee and light snacks on sale for competitors and spectators, including organic nuts, water, coffee, and single serving protein shakes and bars.  We’ll also have some CFW swag and supplements for purchase.

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FrostFit Competitors will be training single days on Tuesday, Wednesday and Thursday.  Friday will be a rest day in preparation for Saturday.

Monday – a bit of everything, as per Ren’s request (if you have any birthday wod request, email me and I will  try to sneak it in)
Tuesday – Oly & Strength
Wednesday – Skills & Conditioning
Thursday – Conditioning & FrostFit Prep
Friday – Conditioning Benchmark – opportunity to get on the board for those not competing on Saturday.  Competitors, work on mobility, visualization and getting some rest for Saturday.
Sunday, Monday, Tuesday, Wednesday will be the 4 FrostFit WOD’s.  Competitors should rest for at least 3 days after FrostFit.