The 2009 Crossfit One World Workout Challenge is here!
Last year there were ties in both the men's and women's categories, Austin Begiebing of Crossfit Unlimited and Jason Khalipa of Crossfit Santa Clara for the men, and Tracey Shillum of Crossfit Guelph (Canada) and Stefanie O'Brien of Crossfit One World for the women. In the tie-breakers, Jason came out on top for the men. Tracey for the women.
Last year was three workouts in three days: "Helen", "Grace" and a 5k run. This year we have changed it up. You will do three workouts in two days as follows:
On 5/12 you will perform two workouts. The workouts MUST be completed during a regularly scheduled class time for the your time to count towards being declared the Champion. The two workouts are Row 5k for time and complete 30 squat clean and jerks for time (M:135#/W:95#). Once the class time starts, you can complete these two workouts in any order you want, and rest between the two workouts for as long as you want as long as you complete both in one hour. For logistics purposes, we will have one session from 5:15 pm to 6:15 pm (capped at 12 participants, first come first serve) and one session from 5:45 pm to 6:45 pm (also capped at 12 participants). Don't worry, if you show up and there are issues with the rower availability, we will take that into consideration and get you through the workouts in the prescribed time. You may come in early for any of the sessions to warm up. I will be at all the sessions to help with judging.
Standards for the clean and jerk: you must catch the clean in a squat or close to a squat and then complete the squat. You may not segment the movement into a deadlift/hang power clean/front squat. The overhead must be full overhead with ears visible in front of the arms. The standards for the row: row hard! Refer to the videos for demos.
On 5/13 we will do "Helen": 3 rounds for time of Run 400m/21 kettlebell swings (M:53#/W:35#)/12 pull-ups. Standards will be reviewed tomorrow.
The winner will be determined via the fastest overall time for all three workouts.
And of course, all the workoutrs are scalable, so don't think you should not come in if you can't get the workouts done as prescribed. We will make this work for everyone! Only rx'd workouts will be counted toward declaring the Champions.
GO GET SOME!!!!
***************
2009 Crossfit One World Workout Challenge 5/12/2009 (Day #1)
Complete the following two workouts within one hour:
Workout #1-
- Row 5k for time
Workout #2-
- 30 squat clean and jerks (M:135#/W:95#)
2009 Crossfit One World Workout Challenge Squat Clean & Jerk demo from crossfitoneworld on Vimeo.
2009 Crossfit One World Workout Challenge workout #2 demo from crossfitoneworld on Vimeo.
First post! The video standards are out - now let's get it on! Can't wait to see everyone over the next two days at the box.
Posted by: Brian G. | May 11, 2009 at 20:23
Ditto, Brian. Good luck to everyone participating!
Posted by: Mary | May 11, 2009 at 20:44
Word!!!!!!!!!!
Posted by: Eric | May 11, 2009 at 21:50
"Hey that's a good tug jug"
Posted by: Eric | May 11, 2009 at 21:56
eric!
i showed your video to my class. you were an instant hit with them. especially when i told them what your deadlift pr was. i'll get you a copy of the vid.
Posted by: maria | May 11, 2009 at 22:23
Morning Crew results are in.... P.K. "The Vanilla Gorilla" has set the bar high with a 19:40 row and a 4:53 clean and jerk. WOW!
Posted by: freddy_c. | May 12, 2009 at 07:28
That's right the morning crew is where its at!(P.K. its the only male over 5 feet.)ha ha Bring it kids!
Oh, Morning crew little men you know I love you!
Posted by: annie | May 12, 2009 at 15:00
Hey, I'm over 5 feet, not by much, but enough.
Posted by: Kirk | May 12, 2009 at 15:34
Get a bucket and a mop and clean the toilets and the mat.
Posted by: Joey the Janitor | May 12, 2009 at 20:26