The challenge will develop another dimension within your current training. Regardless of your training facility, schedule or location we will provide everyone the ability to compete with a variety of athletes and competitive fitness enthusiasts in Ontario.

We believe that true competition occurs with a variety of challenges. Weightlifting , gymnastics, and mono-structural exercises will comprise the foundation for the challenges.

Check challenge.elementcrossfit.com for the first challenge that drops at 12:00AM on Friday, February 12, 2010.

Some quick details:

• A challenge will be posted on every other Friday morning at 12:00AM EST beginning Friday, February 12, 2010.
• Entry will be open until the next Monday night at 11:59PM EST (a 96 hour window)
• Movement standards will be announced for each workout
• In order for a time to be marked as verified a video submission IS required
• We encourage everyone who attempts a workout to submit their times/scaling and their impressions regardless of verification
• Prizes will be awarded to the top verified Male & Female for each workout, and will vary from week to week
• All residents of Ontario are eligible for prizes, however all entries are welcome
• All video submissions will be linked in the official results
• One entry per human per challenge

In consideration for the near future:

• Challenges composed by winning athletes and stand out members of the fitness community
• Athlete Profiles
• Team Challenges Online

Questions? Comments? Something you'd like to suggest? Post a comment or send me an e-mail: alex@elementcrossfit.com

 

Workout 1
Teams will be provided with the following equipment:
2 x 45# Olympic Bars
2 x 45# Bumper Plate
4 x 35# Bumper Plate
4 x 25# Bumper Plate
4 x 10# Bumper Plate
4 x 5# Change Plate

(2 Person Effort - 2 team members can work at any given time)
Teams will have 8 minutes to lift the most weight (reps x weight) from Ground-to-Overhead using the 2 barbells provided.

Time: 8 Minutes
Workout 1 Scoring: Total pounds lifted (reps x weight) in the allotted time. Highest number wins.

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Workout 2
Teams will be provided with the following equipment:
Concept 2 Rower set to countdown a 2,000m Row
135# Olympic Bar
95# Olympic Bar
20" Plyo Box
16" Plyo Box

(3 Person Effort - up to 3 team members can work at a time)
Team members will have the time it takes them to row the 2,000m to complete as many reps as possible of Deadlifts 135#(men)/95#(women) and Box Jumps 20"(men)/16"(women). Team members (including the member rowing) can switch exercises at any point in the workout. One of the working team members must be on the rower at all times.

Time: Max 12 minutes
Workout 2 Scoring: Total number of repetitions divided by the number of seconds (to the tenth of a second) it took to complete the row. Highest number wins. (Highest amount of reps per second) In the case of a tie, the lowest row time will win.

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Workout 3 - Tentative Format
************
(Team Effort - all team members can work)
then
************
(Relay Format - one at a time, must finish before next individual starts)
then
************
(2 Person Effort - 2 team members can work at any given time)

Time: Max ## minutes
Workout 3 Scoring: Lowest total time wins.

Road Trip Workouts

1. 4 x 400m sprint with 2 minutes rest in between
2. 3 x 800m sprint with 3 minutes rest in between
3. Tabata Something, pick four exercises do 4 minutes of each exercise (20 seconds on 10 seconds rest)
4. Tabata Sprinting - Sprint 20 seconds, walk 10 seconds for a total of 16 minutes. See how far you get. Then walk back to where you started (or turn around after 8 min if you're smart)
5. Run  400m 50 air squats - 4 rounds
6. 5 Burpees, 10 pushups, 15 squats - As many rounds as possible in 20 minutes
7. 5 Dumbell Deadlifts, 5 Dumbell Cleans, 5 Dumbell Thrusters, 5 Rounds increasing weight every round
8. 10 push-ups 10 sit ups 10 squats - 10 rounds
9. 200 air squats
10. "Susan" Run 200m 10 squats 10 push ups 5 rounds
11. Sprint 400m and do 50 push ups, 3 rounds
12. Tabata squats and tabata pushups
13. 5 push ups 5 squats 5 sit ups, 20 rounds
14. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
15. Invisible Fran...21-15-9 of air squats and push ups
16. Run 1k
17. Run 5k
18. 10 push-ups 100M dash 10 rounds
19. Tabata Bottom-to-Bottom (rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back)
20. 5x 400M sprints.
21. Run 1 mile, lunging 30 steps every 1 minute.
22. Handstand 30 seconds and 20 air squats, 5 rounds
23. 100 air squats
24. 100 burpies
25. 10 vertical jumps, run 400 meters, 5 rounds
26. Sprint 100 meters, Walk 100 meters, 10 rounds
27. 100 push ups
28. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
29. 50 sit-ups, 400 meter run or sprint or walk, 3 rounds
30. 20 walking lunges, 10 push-ups, 10 rounds
31. 10 burpies, 100 meter sprint 10 rounds
32. "L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
33. Run 400 meters, 50 air squats, 4 rounds
34. Run 800m, 100 air squats, Run 800m
35. 150 air squats, 800m run, 150 air squats
36. 7 squats, 7 burpies, 7 rounds
37. 50 air squats x 5, Rest equal amounts as it took to do each 50
38. 10 sit ups and 10 burpies, 10 rounds
39. 100 air squats 3 min. rest, 100 air squats
40. Test yourself on a max set of push ups...tight body chest to the floor...full extension! If you cannot do regular pushups do your pushups from the knees. After that do 100 air squats for time.

Ingredients:

1 tortilla shell, preferably sprouted/whole grain 3 eggs scrambled or fried
1 oz cheese, shredded 2 slices bacon OR 1 oz meat
1 tbsp salsa OR fresh veggies (onion, pepper...)
Sea salt & pepper to taste

Directions:

Fry bacon, retain fat.
Prepare eggs according to taste.
Place eggs and bacon in tortilla shell. Season to taste.
Top with cheese.

Makes 1 serving.

Approx. Zone Blocks per serving: 4P 2C 8F According to FitDay: Calories: 401  Protein: 26g  Carbohydrate: 24g (2g fibre = 22g net carbs)  Fat: 22g

 

Thanks to EHow.com for the picture

The information contained in this post is provided for general informational purposes only. It is not intended as and should not be relied upon as medical advice. The information may not apply to you and before you use any of the information provided in the site, you should contact a qualified medical, dietary, fitness or other appropriate professional. If you utilize any information provided in this post, you do so at your own risk and you specifically waive any right to make any claim against Element CrossFit, its officers, directors, employees or representatives as the result of the use of such information.

 

Ingredients:

1 can Chunk Light Tuna, drained OR 5 hard-boiled eggs
1 Avocado 2 Tbsp Salsa OR Splash of Lime juice
1 red bell pepper, seeded & halved lengthwise, Sea salt and ground pepper to taste
4 strips bacon, in pieces (optional)
1 clove garlic (optional)

Directions:

Mix tuna and avocado in a bowl.
Add salsa and season to taste.
Spoon into pepper boats.

PWO variation: Serve 1/2 of tuna on 1 slice of sprouted grain bread, toasted with shredded cheese sprinkled on top.
Makes 1-2 servings.

Approx. Zone Blocks per serving: 5P 1C 8F According to FitDay: Calories: 502  Protein: 45g  Carbohydrate: 23g (14g fibre = 9g net carbs)  Fat: 27g

 

Thanks to recipes.howstuffworks.com for the picture

The information contained in this post is provided for general informational purposes only. It is not intended as and should not be relied upon as medical advice. The information may not apply to you and before you use any of the information provided in the site, you should contact a qualified medical, dietary, fitness or other appropriate professional. If you utilize any information provided in this post, you do so at your own risk and you specifically waive any right to make any claim against Element CrossFit, its officers, directors, employees or representatives as the result of the use of such information.