Monthly Archives: October 2013

For some, it all comes down to this.

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AMRAP 4

oct_qualifiers_3

 

8 thrusters (115/75)
8 toes-to-bar

— THRUSTER: starting from the front rack position, athlete achieves a bottom-of-squat position with hip crease below the horizontal plane of the top of the knees; in one, continuous movement, athlete returns to a fully standing position while elevating the barbell to a fully locked-out position directly overhead; the rep counts when athlete achieves full vertical alignment with the barbell directly overhead, head level, elbows fully locked out, hips fully open, knees fully locked out and feet vertically aligned.

— TOES-TO-BAR: athlete must hang with both hands from the pull-up bar and elevate both feet to touch the bar with some portion of the foot (e.g., toe-box, sole, insole … heels) simultaneously at some point.  When touching the bar, the feet must be inside the width of the hands.  The rep counts when the feet make contact with the bar.  A serial rep from the hanging position must begin with athlete’s heels breaking the vertical plane of the horizontal bar; a rep that begins immediately after leaving the ground need not require breaking of the vertical plane with the heels.

NO-REPS, ERRORS, AND FIXES — some things may be fixed during the movement, so the NO-REP must be called immediately to allow for an immediate fix.  Athlete may opt to fix it or abandon rep and start it anew.

— THRUSTER:
Failure to drop below parallel: fix it — drop below parallel.

JUDGE CUES: “NO-REP: lower!”
Failure to achieve vertical alignment (i.e., open hips/lock out knees/lock out elbows/level head): fix it — open hips, lock-out knees, lock out elbows and/or level head and get the barbell directly overhead.

JUDGE CUES: “NO-REP: hips [or] knees [or] shoulders [or] [or] elbow lock-out [or] head-through!”
Failure to position feet in vertical alignment (e.g., athlete steps forward/backward with one foot): fix it — vertically align feet.

 JUDGE CUES: “NO-REP: feet parallel!”
Failure to move barbell upward in one, continuous motion: no fix; if the barbell pauses or descends at any point before athlete achieves overhead lock-out with vertical alignment, that is a NO-REP.

JUDGE CUES: “NO-REP: one movement!”

— TOES-TO-BAR:
Failure to touch bar (e.g., a whiff, or feet hit hand[s]): fix it — touch bar with feet.

JUDGE CUES: “NO-REP: touch the bar!”
Failure to touch bar with feet simultaneously at some point: fix it — touch bar with feet.

JUDGE CUES: “NO-REP: same time!”
Failure to touch bar with some portion of feet (e.g., shins contact bar instead): fix it — touch bar with feet.

JUDGE CUES: “NO-REP: feet!”
Failure to touch bar inside of hand-width: fix it — touch bar with feet inside hands.

JUDGE CUES: “NO-REP: inside the hands!”
Failure to break vertical plane of pull-up bar with (at least) heels: fix it — break the plane with at least the heels.

JUDGE CUES: “NO-REP: heels!”

Qualifier 3 Winners Announced

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2014_oct_qualifier_2

This week we are not going to announce the 6 winners that will get to WOD with Kenny Leverich,
INSTEAD, we are going to announce the 7 lucky winners who will get to throwdown with Kenny.

And the winners are…
Jill Penfold – Crossfit Sunset
Charles McAvoy – Fallbrook Crossfit
Jedd Lara – Ruination Crossfit
Sean O’Rourke – Crossfit 310
Sherry Herrin – Crossfit Shifted
Jamie Hagiya – Torrance Fit Lab
Lauren Gravatt – Paradiso Crossfit

Be sure to check out the 3rd Online Qualifier live at:
bit.ly/1aiJmTB
Or view them from our website:
bit.ly/eSxYTX

Be sure to check back here or our website everyday as we always have new information and breaking news.

2014 OCT Qualifier 2 Movement standards

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oct_qualifiers_2

Here it is, 2014 OCT Qualifier 2

AMRAP 8

20 overhead squats (95/65)
20 pull-ups
20 overhead squats (135/95)
20 chest-to-bar pull-ups
20 overhead squats (165/105)
20 muscle-ups
Max overhead squats (185/115)

— OVERHEAD SQUATS: athlete must elevate the barbell from the ground in any manner to an overhead position with arms and elbows locked out — barbell must be vertically aligned with shoulders, fully open hips, locked-out knees, feet parallel within vertical alignment; athlete descends to the bottom-of squat position with the hip crease below the horizontal plane of the top of the knees. The rep is counted when the athlete returns to a standing position with barbell overhead and vertically aligned with shoulders, fully open hips, locked-out knees, feet parallel within the vertical alignment.
>>>Only one barbell and one set of collars may be used.
>>>No squat racks.
>>>Athlete may perform a full snatch to achieve bottom-of squat position when pulling barbell from the ground. Any snatch other than a full snatch must be followed by a completed bottom-of-squat position.

— PULL-UPS: at the beginning of rep, athlete’s arms must be fully extended with elbows showing no bend; athlete must use arms to elevate to a position where the chin breaks the horizontal plane of the pull-up bar. The rep counts when athlete’s chin breaks the horizontal plane of the pull-up bar.

— CHEST-TO-BAR PULL-UPS: at the beginning of rep, athlete’s arms must be fully extended with elbows showing no bend; athlete must use arms to elevate to a position where some portion of the torso makes contact with the pull-up bar below the clavicle (i.e., below that notch at the base of the front of your neck, exclusive of shoulders/deltoids). The rep counts when athlete makes required contact with the pull-up bar.

— MUSCLE-UPS: athlete must perform the movement on a set of rings suspended at least 6 inches above the athlete’s ordinary reach; at the beginning of rep, athlete’s arms must be fully extended with elbows showing no bend; athlete must use arms to elevate to a position where the torso is above the rings and arms are vertically-oriented with elbows locked out. The rep counts when athlete reaches the above-ring position with elbows locked out.

NO-REPS, ERRORS, AND FIXES — some things may be fixed during the movement, so the NO-REP must be called immediately to allow for an immediate fix. Athlete may opt to fix it or abandon rep and start it anew.

— OVERHEAD SQUATS:
Failure to maintain full lock-out overhead: IF barbell descends and breaks the plane of the head, no fix; this is a NO-REP. Otherwise, fix it — return barbell to fully locked-out position.
JUDGE CUES: “NO-REP: lock out overhead!”
Failure to drop below parallel: fix it — drop below parallel.
JUDGE CUES: “NO-REP: lower!”
Failure to open hips/lock out knees: fix it — open hips and lock-out knees.
JUDGE CUES: “NO-REP: hips [or] knees!”
Failure to position feet in vertical alignment (e.g., athlete steps forward/backward with one foot): fix it — vertically align feet.
JUDGE CUES: “NO-REP: feet parallel!”

— PULL-UPS:
Failure to achieve full arm extension: fix — fully extend arms at bottom of movement.
JUDGE CUES: “NO-REP: extend!”
Failure to break horizontal plane of pull-up bar: fix — break the plane (though this is nearly impossible for athletes performing kipping or butterfly pull-ups without starting the rep over entirely)
JUDGE CUES: “NO-REP: chin!”

— CHEST-TO-BAR PULL-UPS:
Failure to achieve full arm extension: fix — fully extend arms at bottom of movement.
JUDGE CUES: “NO-REP: extend!”
Failure to make required chest contact with pull-up bar: fix — make contact with the bar (though this is nearly impossible for athletes performing kipping or butterfly pull-ups without starting the rep over entirely)
JUDGE CUES: “NO-REP: touch chest!”

— MUSCLE-UPS:
Failure to achieve full arm extension: fix — fully extend arms at bottom of movement.
JUDGE CUES: “NO-REP: extend!”
Failure to achieve full elbow lock-out at the top of the movement: fix it — achieve full elbow lock-out.
JUDGE CUES: “NO-REP: elbow lock out!”
Performing the movement by reverse pitch (i.e., feet first): no fix; this is a NO-REP.
JUDGE CUES: “NO-REP: no feet-first!”