Monday, April 27, 2009

Day 1 Workout Standards



Before we get into the standards for the Day 1 workouts, we want to post a reminder about the information we need from you before Tuesday 4/28 at midnight. If you don't get this info emailed to us at norcalcfregionals@gmail.com before the deadline, you won't be placed in a heat. This is a firm deadline.

Email us this info:

Name
Age
Gender
Workout A: Rx'd or Scaled
Workout B: Rx'd or Scaled
Name of person who made credit card payment for registration (if other than yourself)


The Standards

We've put together a couple videos that show you the standards. These videos are photos along with text.

In addition, we've also included a PDF file describing the same standards (again, photos along with text), for those of you who prefer to read such material.


Here's the video for the Workout A movement standards: http://www.vimeo.com/4348856

Here's the video for the Workout B movement standards: http://www.vimeo.com/4369034

Here's the link to the PDF file for Workout A & Workout B standards: http://www.pennstatekarate.org/temp/NorCal_2009_Standards.pdf

Enjoy!

38 comments:

Justin Riley said...

Not locking out muscle ups for a games event is totally wimpy. This standard completely changes everything. Lots of people can do half ass MU's without full lockouts. Competition standards should be as high as possible.

makattak808 said...

I believe there was probably a lot of conversation that went into that decision. Id say its a difference of chin over bar pull-ups and chest to bar pull-ups. I myself would have preferred the lockout position standard, and ill still be locking out cause thats the only way i know how to do a muscle up :)

Austin said...

Careful Justin...you might offend Nicole, Annie, and Eva:)

"This standard completely changes everything" - I really don't think the final outcome of top 5 athletes would be any different if the bottom lockout position was enforced.

There was a good amount of discussion that went into this. It's an even playing field, will most likely result in higher numbers, and will be easier to judge.

Tom said...

I see the scaling for WOD 2 is jumping MU's and 115# cleans. If we need to scale MU's, do we have to scale the cleans as well or can we do cleans at the Rx'ed weight?

saulj said...

Will there be racks for workout A or is it from the ground?

Justin Riley said...

I agree that the playing field is still even without full lockouts. The numbers all around will be much higher. I think I was just butt hurt cause I always do full ROM MU's and I know most people out there don't practice that.
I actually am happy in a way because the non lockout MU standard is going to allow 3-4 more of my athletes to do the WOD as Rx'd who would have failed at full ROM MU's. This is going to be a fantastic comp.
Saulj, I could be wrong here, but I would assume no racks. I don't think I even saw a rack at the ranch last year.

Austin said...

Tom - If you scale then both movements are scaled. My honest opinion is it's going to be as hard if not harder scaled if you truly throw yourself at it. I think there will be some scaled scores in the 200's.

Saul - No racks

TomC said...

Tom - If you scale then both movements are scaled.Hmmm...While I recognize there are serious logistical issues involved with so many competitors, I think it's unfortunate that an inability to do muscle-ups also necessitates doing much lighter cleans. I would ask that this policy be reconsidered. I will be happy to load my own bar with 185 lbs.

briarrose874 said...

I completely agree with Tom C. I don't have full muscle ups but I can certainly clean 95# multiple reps and I do not want to scale that part of the workout. I really hope that is not the case or I will be extremely disappointed.

Schmieding said...

That is not a full range of motion muscle up. I have yet to meet somebody who can learn a muscle-up, yet not simply turn the rings out to achieve full ROM.

We are blunting our power output and usual standards.

As much as I appreciate the video, it is unclear:

Is the burpee to start on the ground or from a stand? Can somebody roll off of the Erg to a prone position and go, or is he required to stand to start the movement?

Justin Riley said...

Power output is going to be much higher with the scaled WOD. I actually think the scaled WOD will be much more miserable for WOD B. It seems they want two groups to evaluate for scaling purposes. All Rx athletes will be ranked above non Rx. If you scaled just the weight, you would create a third group that can't be measured in terms of the other 2.

briarrose874 said...

I'm aware of the predicament, however, last year at the games, during the "Fran" workout, I did not yet have kipping pull ups so I scaled them and did jumping instead, but still used the Rx'd weight for women. I don't see how I should have to scale down in weight just because I can't do a muscle up. That doesn't make me any less strong in cleans.
And I'm not going to deceive myself with the idea that if I do jumping muscle ups, I can actually qualify or compare to the other women doing full muscle ups. The qualifiers are going to be my mini CrossFit Games so I would really like to perform at my highest potential in everything. And I'm sure I'm not the only person who feels this way (TomC).

briarrose874 said...

*105# cleans, not 95#, my mistake.

Catherine said...

Can you please explain the scoring system?

Austin said...

TomC, Briarrose874 and all others scaling,

We have re-visited our decision and it remains the same. There are many logistical reasons.

We want this to be a fun event open for all, but we can't lose sight of this being a competition to find the fittest athletes in Nor Cal.

Trust me, I know it's easy to get caught up with doing workout using RX'd weight. Know that you're not alone in being able to clean the weight but not do a muscle up. There will be others who can clean a hell of lot more than 115#, so you will have some good competition. With everyone scaling to same load your competition pool is much larger.

One other thing, we have decided to run heats after the final event on Sunday for all athletes who want to do the last workout.

Scoring system will be posted tonight!

Darren said...

Austin, very cool of you guys to run the Sunday heats for people not in top positions. Or maybe it's not that cool. I am sure we are in for a brutal Sunday WOD.

Stavros Kalogirou said...

Tough, creative WOD's guys, the time, effort, and hard work is appreciated. Not looking forward to BWT +10lbs. on the cleans, but bring 'em on!

Hoping to make it to Sunday and see an endurance/metcon!

See you in Aromas.

Austin said...

Schmieding,

The burpee area will be a few feet from where you row. Feel free to roll on over and start right from the ground. I think it will be faster to walk or run over then get to the starting position however you want.

About the muscle ups, you are right it is not a full ROM muscle up. We are not trying to re-define CrossFit workout standards. We are simply putting ROM standards on a movement for competition purposes.

Justin A said...

I never had the butterflies this far in advance before.
This is going to monumental.

Corrine said...

What will the standard be for jumping muscle ups? In other words will the rings be set up relative to the athlete's height, so that everyone jumps the same distance i.e. rings positioned at the top of the head or something like that?
Thanks!

TomC said...

Understood. Thanks for clarifying, Austin. The scaled workout will be more metcon intensive than strength focused.

Rudy said...

Is there a fee to watch? Will spectators need tickets in advance or can they just show up?

Stavros Kalogirou said...

The "Top 40" that make to Sunday...
Do their times and/or points carry over to Sunday, or is Day 2 scored by itself?

Schmieding said...

The video states the muscle-up must be initiated with "the body still."

Does this mean a dead hang before each muscle-up is required (ie: unable to connect two via Kipping)?

Austin said...

We will start the bottom of rings at ear height for the jumping variation.

Spectators are free

Scoring will be posted tonight

Muscle up standard - you cannot jump up, grab the rings and continue your momentum into the muscle up. If you don't go back to the ground after your first rep, you can do anything you like(swing, kip,etc) to get from the start position to the end position.

Brandon Banks said...

"Can somebody roll off of the Erg to a prone position and go[?]" That is pure, unadulterated awesomeness.

William said...

Do we have to lower our body down from the top of each muscle up?

CraigH - Diablo CrossFit said...

So, one guy cries about muscle-up standards and the rules change? The muscle up is not very functional in the first place, and frankly has damaged several athlete's shoulders. Just because one gymnast wanna-be whines about lock out is not enough reason to change your excellent standards. Wow, what next, tape measures for the jumps in burpees?

Austin said...

Craig, it is true the standard has changed to full extension. However it had nothing to do with what anyone said on this site.

HQ reviewed our standards and told us we must change it asap. After some debate their decision was final.

I don't think it's that big of deal and I don't think it will change the final outcome of the athletes who qualify. It will be a little more work for those of us putting this thing on, but other than that... it is what it is.

toms daily said...

Muscle Ups aren't functional? How else do you get on top of the rings...

Darren said...

Don't listen to Craig. He is just upset because he just got his first Muscle Up yesterday. But it will be harder for the people that are newer to the MU. What will be the hardest is the judging of the full extention. I do not envy the judges. Again, thanks for all the hard work you guys are putting into this, It is a thankless job.

Darren-DiabloCF

Maximus Lewin said...

As someone stated, if you can do a muscle-up from a bent arm, you can do it from lockout:

- Get on the rings
- Lockout
- Pull to a bent arm position
- Do your muscle-up as you usually do.

You might only be able to do one at a time, and you have a few days to practice keeping the false grip from lockout.

Too much whining all around. It is what it is and everyone has to do the same standard, so suck it up.

Catherine said...

Will the scoring system be posted before the midnight deadline tomorrow??

Blair said...

What's more important in the MU is to lock-out the top in support. A slight bent arm position only matters when it's strict, IMO. The video pictured about 30-45 degrees of elbow bend. Some people may not be able to hang from a false grip without bending their elbows somewhat because of flexibility limitations.

From how high are the rings being hung from?

I would wager these are being hung from the pullup rack at the Games last year versus from a ceiling of some sorts ( 10-20 feet ). I really doubt anyone is going to be able to use a monster kip if they are starting from a hang where their knees are just off the floor. However, if they get as much room as Jason does when he starts and they are from ceiling hung rings, they get a good kip going.

I am glad that the burpees must show vertical open hips and shoulders. None of this diagonal leaning shit. However, I have never heard of a Burpee or Squat Thrust being started from the ground in any Military Branch. It's always from a stand, squat, and kick out and back or adding the pushup. Obviously, through the course of the 30 burpees, this has to be moved through, so it's not a huge deal. Rolling off the rower into a burpee sounds kinda fun much like a prone fall.

I wish they would allow for some people scaling the MU or cleans, but this is probably a logistical nightmare when it comes to tally-ups.

CraigH - Diablo CrossFit said...

Darren, nobody likes a kiss-ass.

And, I got my first muscle up last month, not last week ...

Thanks, for clarifying Austin.

joey warren said...

On workout A, for the shoulder to overhead, can you lower the weight to your back instead of front, and push press it to overhead from the back.

Maximus Lewin said...

Joey - bar must start "above clavicle, below chin". So no.

makattak808 said...

I do believe a back jerk is exceptable. Im sure Mike or Austin will give the official word soon. Given the "shoulder to overhead" name of the workout I don't think it is unreasonable to assume so. You might have to check with kelly starret to see if the clavicle is below the shoulders but I think at that point it is semantics.