Ontario Online Challenge #3

500m Row
21 Deadlifts 135#/95#
12 Push Press/Jerk 135#/95#
3 Rounds

Scoring: Total elapsed time.

• Row - Rower must be set to 500m countdown, participans feet must remain on the rower until the counter reaches 0.
• Deadlift - Bar starts horizontal to the body, lifter grips the bar outside of the legs (conventional deadlift). Full rep is from the ground to the lifter standing fully upright with the shoulder blades behind the bar.  Dropping the bar from the top of a deadlift constitues a missed rep.
• Push Press/Jerk - You cannot use a rack for this movement, the standard is shoulders-to-overhead - overhead being a position where a part of the ear is visible infront of the fully extended arm.

Video Standards

• Must be filmed from an angle that allows objective judging of the quality/completion of reps, move the camera if you need to
• You must show the weight on the bar to the camera following the workout, as well as the completed time.
• The person timing, or the timing device must be in the frame at all times.
• The submission must be all one scene, no speeding up/slowing down of the video, or cut/edited scenes allowed.

Verified Submission

• Verified submission is required to be considered for first place (one male, one female).
• Complete the workout and have someone film you, or set up a camera and film yourself!
• Upload the video of you completing the workout to a video-sharing site such as Vimeo, or YouTube.
• Send an e-mail to This e-mail address is being protected from spambots, you need JavaScript enabled to view it from an e-mail you can be reached at with the following title: [Time] ECF Online Challenge #3. In the body of your e-mail please include your:

Full Name:
Link to Submission:
Final Time:
Comments:
I train most often at:

• You can group multiple submissions in the same e-mail if you wish.
• Submission deadline is Monday, March 15^th, 2010 at 11:59pm EST. 

• Send an e-mail to This e-mail address is being protected from spambots, you need JavaScript enabled to view it with the following title: [Score] ECF Online Challenge #1, and please include your full name, score, and any comments you might have along with where you train most often in the body of the e-mail. 
• Submission deadline is Monday, March 15^th, 2010 at 11:59pm EST.