elementcrossfit.com

Edits: Fixed typo for Men's DL Weight on Event #3 as well as added in explanation of Rx'd Women's HSPU subtitution options and scoring ramifications.

Beep Test
Clean-to-Thruster Ladder
5 Deadlift, 5 HSPU, 10 Kettlebell Swing - AMRAP 8min
10-1 Clean & Jerk, Burpee

Movement Standards Video:

Movement Standards ECF Ontario Challenge 2010 from Element CrossFit on Vimeo.

Understanding Prescribed Weights: Men's Rx'd / Women's Rx'd + Men's Scaled / Women's Scaled

Understanding Overall Scoring: 1 point for 1st place, 2 points for 2nd, etc. Least points at the end of all 4 events wins.

Difficulty Levels: Competitors have until Wednesday, June 23rd at 12noon to make any needed changes to their difficulty levels. Please e-mail challenge@elementcrossfit.com.

Schedule Changes and Heat Assignments: Due to a large number of last minute registrations (we are now at 100 registered competitors) a revised schedule will be released with the Heat Assignments on Thursday June 24th after any possible revisions to difficulty levels are received.

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Event #1 - Beep Test

The beep test, also known as the multi-stage fitness test, is used by sports coaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake). The test is especially useful for players of such sports as rugby, soccer, hockey, netball, handball or tennis, and is employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness".

The test involves running continuously between two points that are 20 m apart. These runs are synchronized with beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in pace with the recording (or, in rare occasions, if the athlete completes the test).

Event #1 Scoring:

Highest level completed + last shuttle completed = Score (i.e. Level 8 + Shuttle 3 = Score 8.03)

Event #1 Notes:

• Competitors start behind one of the lines facing the second line, and begin running when the beep sounds.
• Competitors continue running between the two lines, turning when signaled by the beep.
• If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more beeps.
• If the line is reached before the beep sounds, the subject must wait until the beep sounds to start the next shuttle.
• The test is stopped when the subject fails to reach the line for two consecutive ends.

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Event #2 - Clean-to-Thruster/Chest-to-Bar Ladder

Competitors will have 20 seconds to complete a rep at each of 10 Clean-to-Thruster stations, then they have 10 seconds to move to the next station. There are four pullup stations interspersed throught the event at which competitors will have 20 seconds to complete as many reps as possible before moving to the next station.

1 - 155#/65#/45#
2 - 165#/75#/55#
* - Chest-to-Bar/Pullups/Jumping Pullups
3 - 175#/85#/65#
4 - 185#/95#/75#
* - Chest-to-Bar/Pullups/Jumping Pullups
5 - 195#/105#/85#
6 - 205#/115#/95#
* - Chest-to-Bar/Pullups/Jumping Pullups
7 - 215#/125#/105#
8 - 225#/135#/115#
* - Chest-to-Bar/Pullups/Jumping Pullups
9 - 235#/145#/125#
10 - 245#/155#/135#

Event #2 Scoring:

Highest weight lifted successfuly + total number of pullups = score (i.e. 205 clean-to-thruster + 55 chest-to-bar pullups = 260)

Event #2 Notes:

• Event 2 begins exactly 45 minutes after the start of Event 1 - the order will be determined by the beep test score, from each heat the lowest score goes first, highest score goes last.
• Competitors MUST complete a minimum of one successful rep at each station in order to proceed to the next station.
• If a competitor fails a rep they can re-attempt the rep within the remainder of the 20 seconds.
• You CANNOT jerk the bar to lockout from your shoulders you must do a Thruster - Front Squat-Push Press.

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Event #3 - Deadlift, HSPU, Kettlebell Swing

As many rounds as possible in 8 minutes of:
5 Deadlifts 275#/185#/135#
5 men/3 women Handstand Pushups*/5 Pushups men & women scaled
10 Kettlebell Swings 70#/50#/35#

Event #3 Scoring:

Every Rep Counts - Total number of Rounds + Reps completed within the alotted time converted into a decimal. (i.e. 5 Rounds + 10 Reps = 5.5 Score)

Event #3 Notes:

• You CANNOT drop the bar from the top of a rep, hands must be in contact with the bar until bar touches the ground
• Handstand Pushups Standard - Two 35# Hi-Temp Bumper Plates on either side of an AbMat, Hands must be completely on the raised centre of the plate at all times.
• Feet must remain in contact with the wall during each HSPU rep - you cannot complete a rep while falling away from the wall. 
• Kettlebell Swings Standard - Arms must break parallel, bell must be pointing in the same direction as the arms it cannot be allowed to droop at the top of the swing.

*Event #3 Women's Rx'd Modification:

Rx'd women will have the option of doing 3 HSPU or 10 Regular Pushups. All Rx'd women that complete at least one round of the workout with full HSPU will finish ahead of those Rx'd women that do 10 pushups as a sub regardless of the # of rounds completed. The rest of the competition will remain unchanged.

The women that do HSPU's will be scored against the other competitors that do HSPU's based on total rounds completed with HSPU. They can switch to regular pushups if their HSPU's fail, and remaining scaled rounds completed will differentiate any ties that may occur.

So for example: 4 Rds w/HSPU > 2 Rds w/HSPU + 3 Rds reg pushup > 1 Rd w/HSPU + 5 Rds reg pushup > 1 RD w/HSPU + 3 Rds reg > 10 Rds reg pushup.

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Event #4 - Clean & Jerk, Burpee

10-9-8-7-6-5-4-3-2-1
Clean & Jerk 135#/95#/75#
Burpee

Event #4 Scoring:

Every Second Counts - Fastest time to complete the alotted work to the nearest second.

Event #4 Notes:

• This event has a 13-minute time cap. If a competitor hasn't finished the workout at the 13 minute mark their workout will be scored in an 'Every Rep Counts' fashion. 
• Clean & Jerk is Ground-to-Overhead standard - however bar must stop at shoulders
  
• Hands must be in contact with the bar from ground until overhead
• Burpee - Down: chest and thighs to the ground - Up: hips and arms open body oriented completely vertical. How competitors move between positions is personal preference. Efficiency of movement = faster movement.

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Questions and comments can be posted here or e-mailed to challenge@elementcrossfit.com.

This title of this blog post is my favourite saying ever, because it is 100% true.  When you decide you want something, does it feel more gratifying to have it instantly or to work hard to get it?  Sure, initially instant gratification wins out in the short term, but the thing(s) that you want and work hard for is the thing(s) you value for a long time.

A bit about me. My name is Michelle. I’m 28 years old and have belonged to Element Crossfit since mid-late March 2010. I can say by far that joining was one of the best things I ever did, but this is not a promotion for Element CrossFit :) What I want to share is some information and knowledge I have acquired over the past 6 years regarding body transformation.  I have had many conversations with people over the years and especially recently, about how I went from what I was (read the next paragraph) to what I am now.  I love to share information and help whenever I can, as I have been lucky enough to meet some amazing people who helped me along my journey as well.

I was never a small/skinny girl growing up. At 5’10”, I was usually the tallest in my class and my dad liked to refer to me as a “big” girl. Despite the many sports &activities my parents encouraged me to join, I refused to be athletic. Sitting around, watching TV, eating junk food was much more appealing to me. I continued to gain weight through high school. Before I went off to university, I recall weighing myself and seeing the numbers 187 on the scale. I didn’t let it phase me really. I somehow convinced myself that I weighed the same all through university, and then reality set in when I was done school and stepped on the scale, only to see the numbers 240. I remember that day like it was yesterday. That day was the day I decided to make a change.  I never liked being big, but it always seems you have to hit your “breaking point” before you are truly ready to make a lifestyle change.

Enough about my story (for now).  I asked Alex if I could write a blog post or two regarding what I have learned over the years, so I can help people who are looking to make changes and are either afraid to ask for help, or want something documented so they can go back to it.  Let me start by saying that the hardest part is making the decision to change your life.  Once you have made that decision, implementation is fairly straightforward if you believe in yourself and the outcome.  Lifestyle changes are simple, but they are not easy.  Here are the facts...you will change your body composition if you:

1. Eat a proper diet (including all food groups)
2. Perform anaerobic activity
3. Perform aerobic activity

In my opinion, that is the order of importance as well.  Let me clarify that I am not a nutritionist, dietician, personal trainer, etc.  Everything I write is purely from experience.

Before this post gets too long, I will give the few pieces of advice I give to people when they tell me they are ready to make a lifestyle change:

1. Log everything you eat (what and how much)....everything for one week.  Even if it is pizza!  Knowing how you got to where you are can help you figure out what you need to do to change your direction.  After the week take a look at what you ate and see if there are things you can remove, reduce, and replace. Ask Rachel or someone else that is knowledgeable to help you identify areas of improvement (i.e. eating less, maybe eating more, more often, more protein, etc.)  I’m available to help!
2. Move! Walk, walk faster, jog, run, take the stairs, lift something heavier than a bottle of beer.  It all adds up.  (Join ECF :) ).  Just get your heart rate up (within reason of course.  Make sure you have been checked out by your doctor before starting anything new.)
3. Write down your goals.  Writing them down makes you significantly more likely to achieve them.
4. Tell someone about your goals.  This helps you stay accountable.  Tell someone who is supportive and will help you when you are feeling down and motivate you when you are feeling great!
5. Realize that the body you have is a reflection of all your past thinking, eating and activity/lack thereof.  You can absolutely change what you are if you want to.  Believe it and visualize it.
6. Take measurements, with a tape measure, not the scale.  By using the scale you can get frustrated, especially if you are working out since you could be in the sweet spot where you are losing fat and gaining muscle.  The scale won’t tell you that.  How your clothes fit is the best indicator.  I only finally accepted this and that is why I no longer own a scale.  You can say hi to it as it now is property of ECF.

I think I will end this post with some visuals.  Most people don’t believe I used to weigh 240.  So here are some photos...one of me on vacation in Feb 2004 and one of me on vacation in June 2010 (note the bruise on my knee from doing burpees! Haha).  I’m not exactly sure how much I weigh now, probably somewhere in the 150’s.

  

Did it take me a while to go from A to B?  Yes. 

Was it difficult?  Yes. 

Did I want to quit?  Yes and I did several times. 

Is it worth it now?  Absolutely!  Am I where I want to be? 

No, but I’m a work in progress and I enjoy the journey.

I hope to share more information/experiences in the weeks/months to come.

 

 

Below is a list of possible movements that you might see at the Challenge on June 26th. If you have any questions about the movements please post to comments or e-mail info@elementcrossfit.com.  The provided alternatives for Rx'd movements are the scaled movements. All other movements will be scaled (if necessary) by weight only. There will be scaled options available for all ability levels.

Possible Movements:

• Deadlifts
• Running
• Cleans
• Handstand Pushups/Pushup
• Wall Balls
• Jerks
• Thrusters
• Jumping
• Chest-to-Bar Pullups/Pullup/Jumping Pullups
• Kettlebell Swings
• Zombie Fighting
• Burpees
• Weighted Lunges

The workouts themselves will be announced on June 21st, 2010.

Muscle damage from working out.

Regardless of your motivation, flexibility is a key component of your fitness.  And remember working out increases your fuzz factor. 

Dynamic Warm-Ups, Static Stretches, Self-Myofascial Release (Foam Rolling) and Myofascial Release (Soft Tissue Release) are a few good ways to keep the fuzz at bay. 

In anticipation of the Element Sports Medicine Clinic launching Late Summer 2010 we are now offering Soft Tissue Release sessions on most Monday evenings from 5:00 – 9:00pm. You can get more information at the gym, or by e-mailing info@elementcrossfit.com.

Soft Tissue Release is a dynamic, highly effective technique that has an immediate and powerful effect on muscle and connective tissue and helps you when the fuzz is so strong that you can't stretch it out yourself.   It is a combination of Myofascial Release, Therapeutic Massage and Active Assisted Stretching and can help with more than just ridding you of your accumulated fuzz. Muscle imbalances, pain and tightness can all be addressed with these techniques.

Got questions about fuzz? Want to know more about the Element SMC?  Post to comments.

We're kicking off summer with the Element CrossFit Ontario Challenge!

Join us on Saturday, June 26th, as individual CrossFitters from across Ontario compete over the course of the day. 

Think you've got what it takes to battle Ontario's best? These workouts will test the limits of your fitness in various domains in both Rx'd and scaled categories. Spaces are limited so register now!

This event is free and open to all spectators! Come cheer for your favourites and see what the competitive side of CrossFit is all about!

Want to help out? We're looking for volunteers to help judge and run the show. Sign up here.

For more information, check out the FAQ. More details will follow as we get closer to the big day.

Please Note: For those who prefer to compete in a team setting, have no fear! Our 2nd annual Team Challenge will be bigger and badder than ever before on September 18th, 2010. Registration opens July 19th. 

For more information, please contact info@elementcrossfit.com