FrostFit 2012 WOD #4
coach will assign modifications as needed. Competitors rest or come to mobility class…
Check out the links to the FrostFit 2012 Photos on the FrostFit page, along with a few thoughts from the organizers.
FrostFit 2012 has come and gone. We are ecstatic at how smoothly everything went. With 87 competitors, we weren’t sure we would be able to pull it off as well as we did. This wouldn’t have been possible without the volunteers. We had over 40 volunteers working their butts off all day, making sure we had everything we needed for the events and the athletes were well taken care of. Thank you to each and every one of you for making this day run so smoothly. In addition, a special thank you to the judges. Unless you’ve done this before, it’s difficult to understand what a tough job it can be, particularly with 4 events to judge and so little time between events. We received tons of compliments from out of town competitors on how encouraging the judges were, so great job guys!
And of course congratulations are in order for all the athletes who competed. It’s always so great to see our friends from Regina, Saskatoon, Yorkton, Kenora, Fargo come out to play. In particular, I’d like to send a shout out to all the CFW competitors who had a great showing this weekend: RC, Anroup, Stef, Cristy, Laura, Victoria, Nicole, Barb, Amanda, Erika, Wendy, Yvonne, Dianne, Brad, Quinn, Rich, Ren, JP, Phil and Big Mig. You were all amazing to behold. Additional props to our podium competitors: Leonie (2nd intermediate) , Nikki (3rd intermediate), and CFW’s fittest couple Darren (1st Intermediate) and Val (3rd Novice). There is nothing more rewarding as a coach than to see your athletes going for it with such dedication and doing things they never thought they could do. You made me so proud! You make me proud with your performance and your heart and your strength and your courage. But what made me even more proud is to see everyone’s willingness to give so selflessly to your fellow athletes and to your community. We saw athletes getting PRs and finishing wods and cheering on their fellow competitors. We saw volunteers giving up their entire weekend to be part of this event. We saw friends and family coming out to support their loved ones. Elenor Rosevelt said:
“The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.”
Cheers to all of those involved, who fearlessly reached out and showed us just how good and strong and kind and brave people can be. After all, the sum of our experiences make us who we are. I know that FrostFit 2012 is an experience that has inspired me, as a coach and as an athlete. It has shown me the power of community and made me want to be a better person. Our hope was to motivate and inspire, and we managed to do more than that. CrossFit Winnipeg and our entire extended CrossFit family in the prairies has shown to the world what ordinary people are capable of doing with the support of an extraordinary community. Thank You!
WOD #3 from FrostFit 2012
Competitors rest.
WOD #2 from FrostFit 2012
Competitors rest.
FrostFit 2012 WOD #1
See how you stack up against the athletes who competed this weekend. Competitors, rest Sunday, Monday, Tuesday…
Our statistician Charles Tetrault has finished the heat schedule as well as the scoresheets and score calculators. He will be posting live results on the website on Saturday. Here’s the scoring method.
Each athlete will receive 4 point rankings, one for each of the 4 workouts as described below. First place gets 1 point, second place gets 2 points, third place gets 3 points, etc.
For event #1, competitors will be ranked for each of the 3 parts, which will then be combined into a single point ranking score for that event.
Event #2 will actually count as 2 separate workouts, each weighed equally with each other and with the 1st and 3rd event.
Event #3 will be ranked by time, then by reps completed (if not done within the time cap).
The top 4 men and top 4 women in the Advanced division will compete in a final event and receive a 5th score.
There are two additional items to note in the scoring method.
(1) With only 4 competitors in the final event, the ranking points will be allotted as follows and added to the points from the first 4 event rankings.
First Place – 1 point
Second Place – 8 points
Third Place – 15 points
Fourth Place – 20 points
These numbers were chosen after careful analysis to reflect the smaller and more competitive pool of athletes and to keep the last event exciting to watch. We feel this will sufficiently reward the athlete coming into the final event in the lead while still giving the 2nd, 3rd and 4th place competitors a chance to improve their overall standing by doing well in the final event. This method will be used to determine 1st place to 4th place, and the remaining athletes will be ranked based solely on the placement for the first 4 events.
(2) Ties will be handled as follows.
If 2 or more players tie in an event they will equally share the total points that they would have earned if they had not tied. For example:
1st and 2nd tie – 1st would gotten 1 pnt and 2nd would have gotten 2 pnts – Since they are tied they share this (2+1)/2 = 1.5 each.
16th 17th and 18th tie : they would have gotten (16+17+18) = 51. Since they tied they share the total points (51/3) = 17 each.
The reasoning behind this is that finishing 1st alone is clearly better than finishing tied for 1st with someone else (despite what do-gooders might say 
)
For example, imagine a competition with 20 players where the possible results are 2,1,0, with 2 being the best score:
1 player gets 2
18 players get 1
1 player gets 0
Under conventional systems this would be scored as such: 1 Player is ranked (1) 18 players ranked tied for 2nd (2) and 1 player ranked last (20)
The player who got 2 does not get much of a reward (in the overall points) for being far better than everyone else.
Under our system : 1 Player who is far better than everyone else gets (1) 18 middle players get (10.5) and the last player gets (20)
We believe this system to be fairer and will be in effect during Frostfit 2012.
Gabrielle, Angelas little girl perfect ring grip!
A. 10 min rowing technique
B. Row 2K for time
C. 3 Sets:
Hip Extension @ 2113; 10-12 reps
Plank Push Up @ 2323; 10-12 reps
Add weight to hip extensions if needed.
Please post results to comments.
EVENT #1 – SKILLS GAUNTLET
3 Stations: 3 min AMRAP at each station + 30 sec rest between stations
PART 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 (With band ok, but will be scored below those who do unassisted pullups)
1 Rope Ascent 20ft
5 Chest to Bar Pullups (With band ok, but will be scored below those who do unassisted pullups)
1 Rope Ascent 15ft no legs
Intermediate (Women):
10 Pullups (With band ok, but will be scored below those who do unassisted pullups)
1 Rope Ascent 15ft
5 Chest to Bar Pullups (With band ok, but will be scored below those who do unassisted pullups)
1 Rope Ascent 15ft no legs
Novice (Women):
10 Ring Rows
3 Modified Rope Ascents
5 Pullups with Blue Band
1 Rope Ascent 15 ft
PART B: Skipping Challenge
Division A (Men & Women):
75 Singles
50 Double Unders
25 Crossovers
Division B (Men & Women):
45 Singles
30 Double Unders
15 Crossovers
Division C (Men & Women):
30 Single Skips
20 Double Unders
10 Crossovers
PART 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. Start at the lightest weight and make your way as heavy as you can go.
Division A (Men): 55, 65, 75
Division A (Women): 35, 45, 55
Division B (Men): 45, 55, 65
Division B (Women): 25, 30, 40
Division C (Women): 15, 25, 30
WOD #1 MOVEMENT STANDARDS:
PART A: Pulling Challenge
· Ring rows:
o Rings set at 40 inches from bottom of rings to the floor and feet must be completely in front of the line, which is directly under the rings.
o Kipping not allowed
o Full extension of the elbow in the bottom position
o Rings touch the chest or armpits or shoulders with elbow behind the shoulder in the top position
· Pullups (grip of your choice, supinated, pronated or mixed)
o L-Sit Pullup – athlete must elevate feet above the crease of the hip before starting the pull. Full extension of elbows at bottom and chin above the horizontal plane at the top. Feet must remain above the crease of the hip for the entire range of motion up and down.
o Chest to Bar – full extension of elbows at bottom and contact between the bar and athlete’s chest or belly or any part of the body below the collar bone. must make contact with the bar.
o COHP – full extension of elbows at bottom and chin above the horizontal plane at the top i.e. chin must go above the top of the bar
o Band Assisted – same standards as other pull-ups but blue band can be used. A separate station will be set up for this with a box to step up on.
· Rope Ascents
o 20ft – athlete can start from standing and jump as desired for first pull. There will be a line marking the halfway point, ¾ and full height. Points will be awarded when time any part of the athlete’s body touches the rope above the marker. For the legless rope climbs, Feet may touch the rope incidentally, but the athlete may not put any weight on the feet.
o 15ft – athlete can start from standing and jump as desired for first pull. There will be a line marking the halfway point, ¾ and full height. Points will be awarded every time any part of the athlete’s body touches or passes the marker. Feet may touch the rope incidentally, but the athlete may not put any weight on the feet.
o Athletes may not jump down from the rope until their hands have descended in a controlled manner down past the halfway marker.
o Modified Rope Climbs – athlete will start lying supine and pull themselves up to standing. Hands or elbows may not touch the ground.
PART B: Skipping Challenge
· Singles – rope must go around once per jump, athlete can jump with two feet or run in place as long as the rope goes around.
· Double Unders – rope must go around twice per jump.
· Cross Overs – 1 rep = 1 single + 1 crossover i.e. there must be an uncrossing before going into the next crossover.
PART C: Kettlebell Challenge (Judges: Harvey, Colin, Anthony)
· Turkish Get-Up – must start lying on back with limbs extended on the ground, press out the kb. Athletes are allowed to use other hand to press out heavier KB. Athlete must finish the TGU standing with KB overhead, with elbow fully extended and in full control of the KB feet lined up in parallel, ear visible in front of the arm. Judge will signal thumbs up to start snatches.
· Snatch – KB must swing below hips and finish at the top with full extension, elbow extended and ear visible in front of arm. This must be a single fluid movement, no clean & jerking, no resting KB in rack. Each rep starts at the bottom and finishes at the top. So if the athlete does a hand switch in the air, they can swing into the reps for the other hand. But if they drop it in between hands, they do not need to start the reps overhead.
· Finish with Turkish Get-Down – After the last rep on the second side, athlete must start at the top in full extension and finish in a controlled manner lying down supine with limbs extended and touching the ground. The Get-Down portion must be done with the other arm i.e. cannot us the same arm for the get up as the get down. This must be done in a controlled manner before moving on to the next Kettlebell. If not done in the controlled manner, the rep will not count and if athlete wants to move on to the next kettlebell they will be asked to redo the TGU.
WOD #1 SCORING & SCALING
· 1 point for each rep of each movement that is completed before the buzzer, with the exception of the rope ascents, which will be 1 point for each marker that is reached. i.e. 3 points per full ascent. However, athletes cannot accumulate points by repeatedly climbing to the halfway marker. In order to earn more points, the next marker must be reached.
· Athletes must complete the skills in order and cannot move onto the next skill without completing the previous one. For rope ascents, this also means that the athlete cannot accumulate 3 half rope climbs in lieu of a complete ascent to the top.
· Any rep that is not complete before the buzzer does not count.
· If the athlete completes the entire skill gauntlet within the 3 min period, they can earn additional points by starting over at the first skill.
· Judge must notify the athlete of any failed rep and indicate reason for failure. these reps do not count and the athlete must redo that rep before moving on to any other movements.
· Judges should use a standard verbal cue “good rep or no rep” and visual cue “thumb up or thumb down” of notifying athletes of good or failed reps.
· Scaling options: intermediate athletes may choose to use a band for the pullup section of the workout. The band is a 1” “blue band”. No other standard modifications for this event. If the athlete cannot do one of the skills required, they can keep attempting it until the 3 minutes up, then move onto the next section.
· Athletes will receive a ranking for each of the 3 parts, and these rankings will be combined to create a single ranking for Event #1. If the athlete uses any of the scaling options, they will be ranked below other non scaling competitors for that part of the event only, not for the entire event.
EVENT #2 – “A SEA OF BARBELLS”
2 Stations – 5 minutes at each station, 1 min rest between stations.
PART A: Max Overhead Squat With a Twist
5 min to build to a heavy single OHS starting from the floor.
PART B: Pick Your Poison
5 min AMRAP Barbell Thruster for max lbs lifted. – Choice of 3 bars, light, medium and heavy. Athletes do not need to lift all three weights in the time allotted. They may stay at the same barbell the entire time without setting it down. However, once a barbell is picked up, if it touches the floor again, the athlete must do 5 barbell hop burpees and move on to a different unused barbell. If the athlete cannot complete a thruster that weight, they must at least attempt it before doing 5 more barbell hop burpees and moving on to the next unused barbell. Once all 3 barbells have been thrusters or attempted, the athlete can go back any of the 3 barbells to accumulate more points.
A Men – 75/115/155
A Women – 45/75/105
B Men – 55/95/135
B Women – 35/65/85
C Women – 25/45/65
WOD #2 STANDARDS
· PART A: Overhead Squat for max weight (from the floor)
o Athlete cannot touch barbell or plates prior to buzzer
o Athlete must load their own bar and confirm weight with judge
o Bar starts on the ground, no racks.
o Athlete can get it overhead anyhow, snatch, clean & jerk.
o Athlete must control the OHS to full depth – crease of hip below the knee cap. and finish extended overhead. A single squat snatch is acceptable.
o Athlete must finish rep standing with hip extended and elbows locked in control of the bar until judges gives a thumbs up, then can drop the bar.
o If Athlete finishes before the 5 minute time limit, he or she must stay on their platform until the 5 minute interval is completed.
o Athlete will move to the same numbered lane for part B.
o Athlete must sign off on weight and take scorecard to the judge for part B.
· Part B – Thrusters & Burpees
o Bar starts on the floor and is racked on shoulders, bar must touch shoulders or chest.
o Full squat, hip crease below knee cap before going overhead.
o Bar finishes overhead with arms extended. Entire ear must be visible in front of arm.
o Athlete can squat clean to thrusters for the first rep from the ground.
o No Jerks allowed – knees can only extend/bend once.
o Burpee – chest (nipples), belly and thighs must touch the floor, athlete can get up however they like, and jump or step over the barbell any way. Can be a lateral hop or bar facing hop or a step, but need to get over the bar. Clap is not required.
o Athlete can start at the bar of their choice. They do not need to attempt all three weights. If they can use a single barbell the entire 5 minutes without putting it down, they do not need to move on to a different barbell.
o Any time the barbell touches the floor after it has been picked up, the athlete must do 5 burpees. After the 5 burpees they must move on to a different unused barbell. Athlete cannot go back and forth between two barbells, they must go to all 3 before going back to a barbell they have already lifted.
WOD #2 SCORING & SCALING
· Part A – Overhead Squat from Floor
o Athletes will be ranked by weight successfully lifted, in pounds.
o If there is no successful lift, athlete will receive a score of 0.
· Part B – Thrusters & Burpees
o Judge will count number of reps at each weight. Scorecards will contain areas to mark down number of reps for each bar.
o Scorecard runners & scorekeeper will calculate total number of pounds lifted. i.e. sum of (reps x weight) for each barbell.
· There will be no standardized scaling options for this workout.
· WOD #2 will be scored as two separate events
EVENT #3 – “3 miles, barefoot, in the snow, uphill, both ways V2.0”
For time:
Division A (Men & Women)
15 Ring Dips
30 Toes to Bar
15 Ring Dips
15 Box Jumps
3 Mat Lengths OH Plate Walking Lunge (45/35)
15 Box Jumps (30”/24”)
15 Power Cleans (155/105)
30 Short Shuttle Runs
15 Power Cleans (155/105)
Division B (Men & Women)
15 Ring Pushups
30 Toes to Bar/Toes to Band
15 Ring Pushups
15 Box Jumps
3 Mat Lengths OH Plate Walking Lunge (35/25)
15 Box Jumps (24”/20”)
15 Power Cleans (135/85)
30 Short Shuttle Runs
15 Power Cleans (135/85)
Division C (Women)
15 Ring pushups with rings set higher
30 Toes to Band with lower band
15 Ring pushups with rings set higher
15 Box Jumps (16”)
3 Mat Lengths OH Plate Walking Lunge (10)
15 Box Jumps (16”)
15 Power Cleans (65)
30 Short Shuttle Runs
15 Power Cleans (65)
WOD #3 STANDARDS
· Ring Dip
o movement starts at the top with elbows extended and feet not touching the floor, jumping into position is ok.
o athlete lowers until shoulder is below elbow and bicep touches rings and returns to start position, kipping is allowed
o rings will be set to approx 44” for ladies and 48” for men (from bottom of rings to floor)
· Ring Pushup
o movement starts at the top in plank position with elbows extended and feet touching the floor. Novices may have knees on the floor.
o athlete lowers until shoulder is below elbow and bicep touches rings and returns to start position, kipping/snaking is not allowed.
o rings will be set to approx 4” for men and 8” for women (from bottom of rings to floor)
· Toes to bar (T2B)
o Athlete cannot jump to lift legs (must start from a hang)
o Both feet must touch the bar on every rep (some point between toes & ankles must make contact)
· Hanging Leg Raises
o Athlete cannot jump to lift legs (must start from a hang)
o Both feet must start under or behind the hips at the bottom and both feet in their entirety must finish above the crease of the hip.
· Box Jump
o Full hip extension at top of the box on every rep
o Heels must be above horizontal plane of the box
· OH Plate Walking Lunge
o Stand to full hip extension on every rep
o Plate cannot touch the head or any part of the body other than the hands
o Plate cannot be lowered until the lunge is complete
o Athlete must step over the line and extend for the rep to count.
· Clean
o Every rep starts from ground
o Bar must be racked i.e. touch collar/shoulders at the top
o Full hip & knee extension and control of the bar at the top before the athlete can move to the next rep.
o dumping the bar between reps is allowed
· Shuttle Runs
o Athlete’s hand/fingers must touch the floor past the line. Feet do not need to pass the line, as long as the touch is past the line it is a good rep.
o 1 rep = 1 hand touch.
WOD #3 SCORING & SCALING
· Athlete completing the workout will be ranked by time.
· If the Athlete cannot finish in the 12 minute time cap, the exact number of reps completed in 12 minutes must be indicated – Athletes who do not finished will be placed according to most reps completed, and ranked under those who have completed.
· Scaling Options: Note that athletes scaling any portion of the workout will be ranked below non scaling athletes for the entire event. Intermediate can scale from toes to bar to hanging leg raises and from ring push-ups to short lever ring push-ups (novice standards)
· Other scaling requests will be considered on an individual basis if sent via email to in advance of the competition info@crossfitwinnipeg.com.
Angelas Audrey came to visite CFW
A. 3 Rounds at 90%
8 OH Walking Lunges
8 Box Jumps
rest 1 min between rounds
B. 3 Rounds at 90%
8 Power Cleans
8 Shuttle Runs
rest 1 min between rounds
B. 3 Rounds at 90%
8 Thrusters
8 Barbell Hop Burpees
rest 1 min between rounds
Please post results to comments.
Alright competitors, we see that some of you are getting nervous! Keep in mind that this is competition and if it’s easy, then it’s not much of a competition. We just wanted to help alleviate some of your concerns and shed some light on scoring and scaling. Please note that the heat schedule is complete and we cannot accommodate any changes.
