November 2009 Archives

Make sure you read this:

Alright, this workout may seem complicated but just stick with me and I think you will find it is very simple. :)

1.  The gym will be divided into 3 different areas.  There will be whiteboards in each area explaining the 2 Different Workouts in each area.

Area 1, Workout #1:  25 Back Extensions, 30 Abmat Situps
Area 1, Workout #2:  Row (10 Calories), 30 lunges steps

Area 2, Workout #1:  Run around the building (150 meters), 15 pullups (can use band if you need to)
Area 2, Workout #2:  Kettlebell Swing x 18 (Men 1.5 pood, Women 1, can be scaled), Double Under x12 (or single unders x60) (This will be outside so don't drop the kettlebells)

Area 3, Workout #1:  Wallball x 15 (20# men, 14-15# Women, can be scaled), Knees to Elbows (or as high as you can get your knees) x 10
Area 3, Workout #2:  Deadlift x7 (Men - 225#, Women 155#, Also some scaled bars) Box Jump x 20 (Rx = 20", can be scaled)

Also at any area you can do this workout:  Burpees x 18

There will be two members of the opposing team (one male, one female) called "holders" - they will be holding a bar in their hands in the middle of the room.  Men will start with a 135# bar and women will start with a 45# bar.  They must hold them in overhand, non-hook grip and are not allowed to rest the bar on their thighs at any point. (not even to re-adjust)

In the event that you complete a workout, you will run over and slide 10 pounds onto the bar of the opposing team.  Men will slide it on mens, women on womens.  You will slide it on the side of the bar that the bar-holder asks you to.  (to prevent excessive uneven loading ) Once the "holder" loses his or her grip (because the bar will be too heavy), the bar will drop to the ground and the opposing team scores a touchdown. (7 points)  The holder that dropped it will be immediately replaced by someone of the same sex on the same team, chosen at random.

The workout will look like this:
Round 1:  Ducks go first (or beavers, depending on coin toss) for 10 minutes.  You rotate stations at 5 minutes.  After which the other team will take a turn.

Final Round:  The winner of round 1 will chose 5 holders.  The losing team of round 1 will be timed to see how long it will take to make all 5 holders drop the bar.  After, the loser of round 1 will chose 5 holders.  The winner of round 1 will be timed to see how long it will take to make all 5 holders drop the bar.  Whichever team gets a lower time will get to go to the final final round, and most likely be the winner of the 2008 Oregon Crossfit Civil War WOD.

Final, Final Round:  All that I will reveal is this:  Just like in football there is an opportunity to change the game.  Usually there is one or two people that the team chooses and have an opportunity to win the game. 

Once again, this is all subject to change.  That means before tomorrow I reserve the right to change anything and everything.  If you have feedback let me know before tomorrow so I can adjust it.

Also, because of the sheer loads of people that will be coming (and getting the WOD ready has taken me a lot longer than I thought) we'll be going out to eat after wards.

*Adustments - 40 lunges was changed to 30. 10 Deadlifts was changed to 7. 30 Situps changed to 25.