8 boxes. 95 Athletes competing at a single event.  204 Athletes on the Roster.  Almost $10,000 in prizes.  2 sweet t-shirts.  3.4 bajillion reps.  1 awesome first season.

Thank you to everyone for participating, volunteering and showing up to have a good time!

Stay tuned for details on the 2012 Season, and congrats to this year’s winners:

Men's Modified Season Champion: Kevin Bellis

Women's Modified Season Champion: Stacy Niepagen

Women's Rx'd Season Champion: Megan Mateer

Men's Rx'd Season Champion: Brent Rehkemper

Affiliate Cup Champion: CrossFit Bloomington-Normal

Modified WOD
“Fight Gone Weird” (Same format as Fight Gone Bad)

• - 3 rounds for total reps, 1 minute at each station
  • Med Ball Clean
  • Jump Touches
  • OH Med Ball Lunges
  • Med Ball Sit-ups
  • Row (calories)
  • Rest

See movement standards and WOD description here

Rx’d WOD 1
Turkish Get Up Ladder
- Ladder starts at 35# for men, 25# for women, using dumbbells
- UPDATE: Ladder will increase by 10# for each rung
- Athletes will have 50 seconds to complete 1 full TGU with EACH arm (thus two TGU’s in 50 seconds), and then 10 seconds to transition to the next rung
- Score will be the highest rung successfully completed

See Rx’d WOD 1 movement standards and description here.

Rx’d WOD 2
Championship Fight Gone Bad

• 5 rounds for total reps, 1 minute at each station
  • Wall Ball Shots
  • Sumo Deadlift High Pull
  • Box Jump
  • Push Press
  • Row (calories)
  • Rest

See WOD description and Box Jump standard here.

Looking forward to seeing everybody next week at ML CrossFit for the last event of MCFC’s inaugural season!

Modified
- Rowing
- Wall Ball Sit Ups (sit up with feet facing wall, med ball on chest, throw against wall at top of sit up, catch and repeat.  Men 20#, Women 14#)
- Med Ball Clean (20#/14#)
- Med Ball Overhead Lunge Step (steps will be in place, i.e. not walking, with ball held locked out overhead, 20#/14#)
- Jump Touches (touch the ground with at least one hand, jump and touch a bar overhead with at least one hand.  Bars will be set 8″ above reach when standing flat-footed)

Rx’d
Ok, we’re going to make a deal with you… we’re going to actually tell you WOD #1… and in exchange, we’re going to give you very limited info for now on WOD #2… sounds ominous.

WOD 1
Turkish Get Up Ladder
- Ladder starts at 35# for men, 25# for women, using dumbbells
- Ladder will increase by 5# each “rung”
- Athletes will have 50 seconds to complete 1 full TGU with EACH arm (thus two TGU’s in 50 seconds), and then 10 seconds to transition to the next rung
- Score will be the highest rung successfully completed

WOD 2
- It’s something you all know and love, but in a format you’ve likely not tried
- It’s movements we’re confident you are all comfortable with
- Plan on working for a half hour
- More to come later…

Rx’d
- Power Clean

www.youtube.com/watch?v=Yck9K-NnDVQ

- Pull Up

www.youtube.com/watch?v=qlU6ARXBUYQ

- Toes to Bar

www.youtube.com/watch?v=UXyMgo9TeqE

- Overhead Squats (with bonus sneak preview on the WOD format)

www.youtube.com/watch?v=v8TBF0pDork

- Thruster

www.youtube.com/watch?v=yv7xY7xedXU

- Run

www.youtube.com/watch?v=KgF3fc-2RD4

- Burpee Box Jump

www.youtube.com/watch?v=5UwAGU2i2CY

Plus: Beanbag Toss/Cornhole/Whatever you want to call it… you know the game.  Video explaining how it will be used in the WOD will come with the WOD announcements

Modified
- Max Height Box Jump

www.youtube.com/watch?v=xXdzBu-xE5c

- Thrusters (see link above)

- Running (see link above)

- Bar Facing Burpees

www.youtube.com/watch?v=ipZkDA8efy0

Rx’d WOD1
In 20 minutes, accumulate scores in each of the following:
- 1A: AMRAP Kettlebell Hill Drag (1.5 pood/1 pood)
and
- 1B: 5RM Thruster

Notes on WOD 1:

• 1A and 1B will be scored separately, so athletes will be posting two different results.  (Think of this as two WODs going on simultaneously.  Including WOD2 there will be a total of 3 Rx’d WOD scores at this event.)
• Athletes are free to choose how they wish to spend the 20 minutes.
• Athletes can go back and forth between 1A and 1B, working on scores on both throughout the 20 minutes.
• Athletes will have a dedicated station at both 1A and 1B.
• Bars for the thrusters will be empty at the start of the WOD.  Athletes must load bars as they wish for the 5RM attempt (including clips) themselves.
• WOD Explanation Vid
• KB Hill Drag Vid
• 5RM Thruster Vid

Rx’d WOD 2
Squat-snatch Isabel: 30 squat snatches for time (8 minute time cap)

Notes on WOD2:

• SQUAT snatch will be enforced.  Not hitting full depth will count as no-rep or if an athlete cannot perform the movement’s full range of motion they will be counted as scaled.
• Scaled weights will be available as shown below.  Athletes must identify their scale and set up their bar prior to start of the WOD and may not change scales once the WOD has started. Scores ranked according to the following:
  1. Rx’d (135#/95#), time
  2. 115#/80#, time
  3. 95#/65#, time
  4. DNF 135#/95#, reps
  5. DNF 115#/80#, reps
  6. DNF 95#/65#, reps
  7. No full squat regardless of weight, time or reps if DNF
• Movement Standard Vid

Modified WOD
12 minutes to complete
- (3) hill run laps (approx 300m each), then
- AMRAP Ground-to-Overhead (95#/65#) in time remaining

Notes on Mod WOD:

• Ground-to-Overhead starts with bar on the ground and finishes with bar locked out and stable overhead.  How the athlete chooses to get the bar up is up to them.
• Score is total number of reps of the Ground-to-Overhead
• Movement Standard Vid

8:15AM – Check-in and registration
8:45AM – Rx’d WOD #1 Standards Briefing
9:00AM – Rx’d Women WOD #1 Heats Begin
9:35AM – Rx’d Men WOD #1 Heats Begin
10:45AM – Mod WOD Standards Briefing
11:00AM – Mod WOD Heats Begin
12:45PM – Rx’d WOD #2 Standards Briefing
1:00PM – Rx’d Women WOD #2 Heats Begin
1:55PM – Rx’d Men WOD #2 Heats Begin
3:40PM – Awards and Announcements

And now the WODs!

Rx’d WOD #1
AMRAP in 8 minutes
  – 2 Wall Climbs
  – 3 Bar-facing Burpees
  – 2 Curtis P (95# men / 65# women)

Rx’d WOD #2
For time (with 12 minute cap) complete
  – 21 KB Swing (53# men / 35# women)
  – 21 KB SDHP (53# men / 35# women)
  – 21 Hand Release Push Up
  – 250m Sandbag Run (men carry two 30# bags / women carry one 30# bag)
  – 15 KB Swing
  – 15 KB SDHP
  – 15 Hand Release Push Up
  – 250m Sandbag Run
  – 9 KB Swing
  – 9 KB SDHP
  – 9 Hand Release Push Up
  – 250m Sandbag Run

Modified WOD
For time (with 15 minute cap) complete
  – 250m Sandbag Run (men carry two 30# bags/women carry one 30# bag)
  – 25 Thrusters (75# men/45# women)
  – 20 SDHP (75# men/45# women)
  – 15 Bar-facing Burpees
  – 20 SDHP
  – 25 Thrusters
  – 250m Sandbag Run

Following are the movements that will be used in the workouts for Event 3 to be held on 6/11/11 at Fit Bodies in Bloomington-Normal.  Some of the movement standards are available via the videos from earlier events (just follow the links below)… others are to follow soon so stay tuned!

Men's Rx'd Event 2 Winner, Eric Hockridge (CF Peoria)

It’s going to be exciting to see the tests for each event unfold as we get a taste of how each box operates and designs its programming.

In the menu bar above you’ll find links to the score sheets for each division at the individual events as well as the tallies for the overall season.  We’ve also uploaded a bunch of pictures taken at the event under the photos menu.  If you have any that you’d like to share, please send them to us and we’ll get them posted!

Congrats to all the athletes that participated, and a big thank you to all the coaches for helping ensure another successful event. 

We’ll see everybody at Fit Bodies CrossFit for Event 3 on June 11th!

RX WOD 2 (Demo)
For Time Complete (12 minute cap)
-30 Yard Sprint
-5 KB Snatches each arm (53# / 35#)
-120 Yard Weighted Carry (53# / 35#)
-120 Yard Sprint
-5 KB Snatches each arm (53# / 35#)
-120 Yard Weighted Carry (53# / 35#)
-120 Yard Sprint
-5 KB Snatches each arm (53# / 35#)
-120 Yard Weighted Carry (53# / 35#)
-30 Yard Sprint

*There will be three weighted carries that each athlete must complete (waiter’s / fireman’s / farmer’s).  The athlete can complete these three weighted carries in any order they want.  WOD Demo Here.

Modified WOD – For Total Reps
8 minute AMRAP
-5 Deadlifts (135# / 95#)
-10 Jumping Squats
-5 Hand Release Push-ups
1 minute Rest
-1 minute Max Reps KB Swings (53# / 35#)
-1 minute Max Reps Burpees