AMR in 20 minutes:
10 Wall balls to 10ft (male-20#, female-14#)
10 Box Jumps - 20 inches
10 Dead Lift (male-205#, female-145#)
10 burpees
goal: achieve most rounds and reps possible in 20 minute time frame
WOD 2 - "the Kanadian" - Saturday, May 2nd - PM
1K Run sprint (5 laps of a 200 m track - Talisman Center)
goal: achieve fastest time possible
WOD 3 - "pick it up and put it overhead" - Sunday, May 3rd - AM
3 attempts of a 1 repetition maximum effort lift from ground to overhead
goal: achieve highest 1 rep load possible
WOD 4 - "Jackie" - Sunday, May 3rd - PM
for time;
1K row
50 thrusters - 45 lb barbell
30 chin ups
goal: achieve fastest time possible
go to http://www.crossfitcalgary.ca/ for a handout on specific information of events, time of heats for each athlete and sign in information
all events will test all 10 physical fitness domains; all energy systems will be covered; it is up to each athlete to ensure legitimacy of each repetition and the best possible personal performance for themselves
the SIFF weightlifting formula will be used for WOD # 3 in which each athlete will be compared to their peers in this event based on the value of how much they can lift in relation to their body mass; their are a number of calculations out there on how to do this, we have tested this formula to best fit the comparison of non specialists in the sport of weighlifting....which is what CrossFitters are
the BOCCIA world ranking system will be used to rack each athlete after each event; it will ensure athletes get awarded for each event won but to also ensure that there are no runaways based on scoring well in one event (i.e. awarding the specialist in a certain energy pathway) Scoring is: 15 points for 1st place, 13 points for 2nd, 11 points for 3rd, 9 points for 4th, 7 points for 5th-8th, 5 points for 9th-16th, 3 points for 17th and 18th place and 1 point for 19th place onwards
Updates (no big ones, just some clarifications):
What happens if two Athletes have the same number of Points?
In the event of a tie in points, the Athletes’ times in WOD 4 – “Jackie” will be used to determine placement. If there still is a tie after using the WOD 4 times, the Athletes’ times in WOD 2 “The Kanadian” will be used to determine final placement. If there is still a tie after using the WOD 2 times, the Athletes reps in WOD 1 – “Every Rep Counts” will be used to determine the final placement. (changes to this statement is the last sentence ""...using the WOD 2 times.."...this used to say"...using the WOD 4 times..")
Why is the Siff Coefficient used to compare athletes in WOD 3?
Strength is related to the cross-sectional area of the muscles and, consequently, indirectly to body mass. The Siff Coefficient is used to compare the performances of lifters of different body mass. SIFF is the percentage of the world class lift achieved by each lifter. (this used to say in question/statement "...athletes in WOD 1..." and it now says "...athletes in WOD 3...")
standards - what if I throw the ball above the line, is it counted?
the wall ball in this event is performed for height and accuracy; if you throw over the required "target", the rep will count BUT you will be notified to fix this on subsequent reps; if you throw under the line, there is no tolerance and this will NOT be a rep; remember if you throw too far over, you will miss the target AND have to retrieve the ball yourself as the target is NOT on a wall but a suspended fixed target steel beam
standards - bodyweight will be measured to the nearest 0.5 lbs for ALL athletes, NOT 0.25 lbs as stated in standards sheet
standards - can I wear weightlifting shoes for "Jackie"?
yes.
