Catalyst Games 2011

Event #3: "Divine"

There's a large movement within CrossFit toward the ever-more-extreme. That special 'top' spot is currently held by SEALFit and their head coach, Mark Divine. Divine trains recruits for BUD/S, the Navy SEAL program qualifier also known as "Hell Week." He loves beach workouts, stones, logs, and water.

Divine also runs a week-long camp called "Kokoro" for CrossFitters who want the SEAL experience. Top-level guys have gone through the camp...some passing, some failing. At the 2011 Reebok CrossFit Games, the SealFIT booth was staffed entirely by current Navy SEALs. While I was chatting to one, about six other CrossFitters came up to the booth and said, "I want to sign up for the next Kokoro camp." Invariably, the SEAL at the table would look them up and down and respond, "No, you don't." The recruit wannabe would leave, dejected, and the soldiers would crack up.

Indies: you'll face three logs, set 50m apart at phone poles on Industrial Court 'B.' You'll do 21 thrusters at the first phone pole. The log will be anchored at one end, and lifted at the other (see photo.) The log must pass OVER your head and touch the shoulder for the squat portion of the Thruster.

Then you'll sprint to the next log, and perform 15 thrusters in the same way; sprint to the last, and do 9 thrusters. 

Next, you'll pick up a 20lbs sandbag, set beside the last log, and run it back to the truck at the staring line. Load the bag in the truck, and return to the second log, where you'll find a 40lbs sandbag. Carry it and load it in the truck. Return to the first log and pick up a 60lbs sandbag; carry and load it into the truck. Then push the truck across the finish line (slight downhill grade) for total time. See diagram below:

Teams: your event is similar, but tougher: you must carry the log between phone poles.

On the 'Go!' command, your team will shoulder the log and begin your 21 thrusters. Every team member must squat to below parallel (they may not all be able to carry the log on their shoulders, depending on height differential.) They will stand as a unit, passing the log over head until their arms are fully extended. After the 21st thruster has been fully locked out, the team runs to the next phone pole, to perform 15 thrusters with the log, passing from shoulder to shoulder again. Then they run to the third pole and perform 9 thrusters.

When the last thrusters have been completed, the team drops to the ground and performs 20 situps with the log on their chests. If the log moves to the stomach of any team member, or a team member's shoulders don't touch the ground, or the team doesn't rise high enough, they will repeat the repetition.

Then the team performs the same sandbag shuttle as the Indies. The team must run together, though only one team member may carry the sandbag (each team member must carry one of the three bags.) Bags are to be loaded in the truck, and then the team pushes the truck over the finish line (slight uphill grade.) See diagram below:

In each case, the athletes begin with the log on the ground, and end with the rear bumper of the truck across the finish line. For time.

Indies start in pairs (see roster,) followed by teams.

Movement Standards - Events 1,2 and 4

7:00am - Judges' meeting

7:30am - Athletes' meeting at the Park gym, ride coordination, head to start

Event #1 - "Long Walk Home"

8am

Mass start (over 80 people!) with Indies at the front of the pack, followed by Teams. 

At approximately the 1km mark, you'll see a sign on the side of the trail. A judge will issue the instruction to do 50 pushups.

Pushup standard: chest and thighs to deck; hands released (must be removed from the ground at the bottom of the pushup.) Must press up in a 'plank' position (no 'worming') and achieve full lockout at the top.

Judging: two judges will be stationed at the pushup site. With 80 athletes competing, they won't have time for a 'grey area': if in doubt, a pushup won't be counted. Athletes will count their own pushups; athletes caught cheating will be eliminated from competition immediately and fed to the woodchipper.

Athletes will resume their run for approximately 1km, where they will be told to complete 100 air squats.

Standard: Crease of hip below the crest of the knee at the bottom; full extension of the hip, knee, and ankle at the top of the movement. Hands may rest on the hips, but not the thighs (ie they may not aid in the movement.) 

Judging: If there's any doubt, a squat will not be counted. Don't make the judges guess, please. Count yourself, but cheaters will be immediately eliminated from competition and set on fire.

Athletes will resume their run, turning right at 3rd line and proceeding to Industrial Park Crescent. They'll turn right again, and then again at Industrial Court 'B,' to reach the Park gym. On the concrete ramp in front of the door, they'll perform 25 burpees and then cross the threshold into the gym.

Burpees must be chest-and-thighs to deck; feet must leave the ground; the athlete must clap overhead with upper arms behind the ears. The point here is to eliminate the 45-degree-angle burpee: go down flat horizontally, and stand up straight vertically. Move yourself all the way. 

Judging: Judges will count reps for competitors, but will not keep a tally of reps (ie asking, "How many have I done?" will likely yield an answer you won't like.) Failure to reach full vertical position at the top or full horizontal position at the bottom will result in the competitor repeating the rep. Cheating will result in your tires being slashed. Oh, and elimination from the competition.

Teams: you need not stay together on the run. However, you  must cross the finish line as a team, arm in arm, and smiling, as in the diagram to the right:

Event time cap: 45 minutes for Indie and Team competitors, 1 hour for "Event #1 Only" competitors.

However, if you're an Indie and require an hour to finish, we won't toilet paper your house; you'll just be unable to finish on the podium, and may have to jump right into Event #2 when you return.

Event #2: Power Clean Ladder

Start time: 9am

Men go first. On the chime, the last-place finisher from Event #1 must clean, squat clean, power clean or otherwise move the bar from ground to 'catch' position: knees locked, hips locked, shoulders locked, feet unmoving, elbows in front of the bar. Face position isn't relevant: there's no scaling for ugliness during lifting. If it helps, do it.

The athlete has 30 seconds to successfully move the bar from the floor to 'catch.' He must be prepared to start on the next bar within the 30-second time limit. There will NOT be a break between bars, and no partial lifts will be allowed (if you're struggling with it and the timer sounds, drop it.) This is, obviously, to allow the next competitor their full 30 seconds to attempt the lift.

Men start at 95lbs and move upward in 20lbs increments to a limit of 255lbs. After the first bar is lifted and the chime sounds, the first athlete will move to the second bar, and the next athlete (in reverse order of finish from event #1) will start on the first bar. 

When the men finish, the women will begin immediately, followed by teams. 

Women start at a 35lbs bar and move up in 20lbs increments.

Teams: all team members must begin on a bar at the time of the first interval. If the team has two women, that means that one woman must begin at the 35lbs bar and one at the 55lbs bar, and the male at the 95lbs bar; if the team has two men, one man begins at the 95lbs bar and one at the 115lbs bar.

The team continues, earning one point per successful lift (3 points per round) until one member can't make a lift. All members must then stop and give dirty looks to the....no, no, be good sports about it, please. When one member can't make a weight, the other two may still earn points for that round if they can make their lifts.

This will be a fast, but FURIOUS event. Bring FANS and make NOISE.

Judging: one judge per athlete. Your judge will ask you to sign a card with your final score on it; once it's signed, it's irreversible. 

Event #3: waterskiing...uh, Event #3 will be released on Saturday morning. Sorry.

Event #4: "Krannie"

Indies:

Double-unders - the rope must pass completely under the feet twice to count. Pace any way you want, but 'partials' don't count. 

Situps - AbMat standard (see video below.) Athlete's shoulders must touch the ground at the back, and hands touch the toes at the top.

Box Jumps: Athletes will reach a full, locked-out position during one point of the jump cycle. This can occur on top of the box OR on the way back to the ground (the second method is riskier; count on doing a few extra reps.) 

Pullups: chin must break the VERTICAL plane of the bar (it must go over and above the bar.) The judge should be able to see the athlete's chin on the other side of the bar compared to the athlete's body from the ground. The athlete must achieve a full hang at the bottom of the movement. Pullup or chinup grip or mixed grip are allowed, but full hang MUST be achieved again. A pullup initiated by a jump will not count; start from a dead hang.

Wall ball - Crease of the hips must go below the crest of the knees. Ball must reach higher than the line (line must be visible beneath the ball to count.) If the ball touches the floor, it can't be played from the 'bounce' - it must be set down and picked up again (hands don't have to leave the ball.) There's nothing new here, folks. Move along. Women: 15lbs; Men: 20lbs.

Rules on scaling and scoring will be released tomorrow. 

Questions: fire away. 

Catalyst Games 2011 - Event #4 Details

"Krannie"

Individuals, for time:

"Annie" + "Fran" + "Karen"

50 double-unders; 50 AbMat Situps

40 each, 30 each, 20 each, 10 each

Then, no rest:

21-15-9 of:

Box Jumps (28"/24")

Pullups

Then, no rest:

75 wall ball (20lbs/15lbs)

Teams:

One team member performs "Annie" (50-40-30-20-10 of double-unders and AbMat situps) in its entirety. When they tag the next team member, he or she performs "Fran" as Rx - 21-15-9 of thrusters (95/65lbs) and pullups. Finally, the last team member performs "Karen" - 150 wall balls - as Rx (20lbs/15lbs.) The team with the fastest total time wins the event.

Notes: only one team member may perform each of the three components. If one team member is unable to perform Fran as prescribed, it makes sense to work on their double-unders, and leave "Fran" for someone else. Worst case, they're the wall-baller!

Meet The Ref

For the third year in a row, Mike Watson has volunteered to be Head Referee. 

Thinking about it yesterday, it occurred to me that, in the three years that Mike has been Head Referee at the Games, we've NEVER had a complaint about standards, referees, or rules.

Compare to the CrossFit Open, with a full-time staff choosing the events, setting the rules, and professional coaches doing the judging. When other CrossFitters visit, they sometimes have trouble meeting our standards, which are among the strictest around. That's no accident, and Mike's in charged of holding that line at our biggest event of the year, the Catalyst Games.

Thanks for taking the reins, Mike!

Catalyst Games 2011 - Event #2 Details

Event #2: Power Clean Ladder

Bars will be loaded, in 20lbs increments, beginning with 35lbs(women) and 95lbs(men,) inside CrossFit Catalyst.

An athlete has 30 seconds to move the bar from ground to the 'catch' position on the collarbone. Then they move to the next bar and wait for the clock to begin anew. The athlete continues as long as possible. If a power clean is not completed within the 30 second window, the athlete is eliminated and their score is the number of successful cleans completed. Multiple attempts within the 30 second window are permitted, as long as the bar is in full 'finish' position - a fair 'catch' - before the timer sounds.

Example: after successfully cleaning 135lbs, Mike tries and fails to complete 155lbs on his first attempt. With 15 seconds still on the clock, he tries again and successfully brings 155lbs to the 'finish' position (knees locked, hips straight, elbows in front of the bar.) He moves on to 175lbs.

Example #2: after successfully cleaning 135lbs, Mike tries and fails to complete 155lbs on his first attempt AND on his second. He is eliminated, and his score is 3 points(95-115-135.)

Women: start from 35lbs.  Men: Start from 95lbs. Each bar successfully cleaned to the 'finish' position earns one point for the lifter.

The individual with the highest number of points wins the event. More scoring details to follow in a later post. 

Start order: the individual male who placed first in Event #1 will lead, starting with 95lbs. At the start of the next 00:30, the second-place individual male will begin. When the men finish, the women begin with the fastest finisher from Event #1. (don't worry, ladies: your chance to go first will come in Event #4....)

Teams: Each team member will complete the event individually, and earn one point for each bar lifted. Members will start at the same time - each must occupy a bar, regardless of sex (if there are two women on a team, the 35lbs bar and 55lbs bar must be occupied, as well as the 95lbs bar for the men.) The team will continue until one team member is eliminated. Successful attempts by other team members during the failed attempt round will count.

Example: Team Plinko starts with one member on the 35lbs bar (female,) one on the 95lbs bar (male) and one on the 115lbs bar (male.) 

1. Each of the members succeed in their first lifts, earning the team three points.
2. Each of the members succeed in their second lifts, earning the team three more points (6 total.)
3. On the third attempt, two team members fail to complete their lifts within the time window. The third member earns the team one point (7 total) and the team is eliminated.

Considerations: the bar must start on the floor and end in the 'finish' position (as detailed above.) The athlete may elect to pass through a squat to achieve the 'finish' position.

Catalyst Games 2011 - Event #1 Details

"Long Walk Home"

3.5k Run, including:

50 pushups

100 squats

50 burpees

Right: part of the scenery. Gorgeous...but you'll probably be too distracted to notice.

Starting from the Dam at Fort Creek Conservation Area, run the Hub Trail to CrossFit Catalyst, stopping three times along the 3.5km route to do calisthenic exercises under the watchful eye of Catalyst Coaches. 

Event start: 8am.

Catalyst Games participants: this is Event #1, and as such is worth 25% of the points available on the day.

Public Participants: You're welcome to join us for Event #1 without committing to the rest of the Games! Sign up as an individual - or as part of a team of three - for $20! You'll still get a Catalyst Games 2011 shirt, and be welcomed as part of our Catalyst family! This is an event anyone can complete! Fin' it or win it...your choice!

Time cap: 45 Minutes

Individuals: Register for the full Catalyst Games by clicking here.

Teams: all team members will complete this challenge. Time in this event is determined by the last member of your team to cross the line (you must stay within arm's reach at all times.) Register here to compete as part of a three-person team (co-ed only.)

 

Introducing the Catalyst Games Team Challenge!

In case you're not relishing the Individual category this year, we've added one of the most fun elements of the CrossFit Games: Teams. In 2011, the Catalyst Games will host three Teams events, loosely correlated to the Individual Events. Our goal is to increase participation among those who are nervous about participating in the Games, NOT to draw competitors away from the Individual category. If you can complete the events on your own, you should; you'll train harder and get more out of completing the games solo. However, if the task seems too daunting, you're allowed to participate with two of your friends.  Some early rules:

• There will be no 'scaling' in the Team competition. The prescribed weight is the only weight.
• Teams are made of 3, and will include at least one member of either sex.
• A Team in the Games may include only one member who trains with the Green Army Competition Team (or none.)
• Each member must participate in each event.If there's a run, all members cross the line together; if there are lifts, members may or may not have the option to split them up.
• Each team member still pays an individual entry fee.
• Each team will name a 'Captain.'

This should be fun. Our goal this year: 100 total competitors in the Games! Let's get your Team together!

Catalyst Games 2010: Event #4

There have been some pretty close guesses.

Obviously, we didn't build those awesome, black boxes for lookin' at. And we didn't get all excited about pullups last week for nothing.  You'll see both in Event #4. And more....

 AMRAP in 12:00

20 Box Jumps

5 Rings*

5 Ground-Overhead (135/95/65)

Explanation

You have twelve minutes to get through the above circuit as many times as possible.

Box: 28" for Mens' Rx; 24" for Mens' Scaled 1 / Womens' Rx; 20" for Womens' Scaled 1 and Womens' Scaled 2 (the latter may do stepups.)

Rings: Mens' Rx will do ring dips...but must do a muscle-up (any way possible) into the rings.  Rx'd Women will do pullups in the rings. Mens' Scaled 1 will do ring dips starting from the floor - without feet touching the floor between reps, and starting from lockout on the first rep.  Womens' Scaled 1 will do prone pullups with legs straight.  Womens' Scaled 2 will do ring pullups with knees bent.

Ground - overhead: Mens' Rx will perform 5 reps at 135lbs.  Clean and jerk, deadlift/curl/press, snatch...just get it from floor to lockout.  No intentional bounce.  No dropping the bar from above the waist. Women Rx  and Mens' Scaled 1 will use 95lbs. Womens' Scaled 1 will use 65lbs.  Womens' Scaled 2 will use 45lbs, with the bar passing below the knee and NO DROPPING of the bar permitted.

Adding to the challenge: the stations will be spread throughout the Pavilion (see map.) You'll have to dash from one to the next.

 
 
 

Dynamic Scaling!

One of the greatest things about CrossFit AND Catalyst is that every workout, no matter how crazy, can be modified for any level, elite to beginner.  We call this 'scaling.'

At Catalyst Games 2010, we'll be handing out medals in five categories:

Mens' Rx - Mens' Scaled 1

Womens' Rx - Womens' Scaled 1 - Womens' Scaled 2

Last year, we asked you to commit to one of the categories.  If you were great at something, and it wasn't part of your division....well, sorry!

This year, you can move back and forth between categories.  If you do Event #1 in the Rx class, great!  Event #2 may be a little challenging, so you scale the weight back, and compete in the Scaled 1 class.  No problem.  Event #3, double-unders!  Your favourite!  Go Rx again!  Event #4...who knows?

You'll be added to the lowest class at which you competed.  Your scores will be tallied as if you did them all in the lowest class.  In the above example, the athlete would be ranked in the Scaled #1 class, though she competed two or three events in the Rx class.

Our goal here is to have you complete as much as possible Rx.  But if you can't, completion is still awesome.  Just get done.  Challenge yourself.  Shout, "Yay for me!" at the end.

Please let your judge know at which level you'll be competing for each event beforehand!

Catalyst Games 2010 Event #3

 

It'll be fast and furious. In the end, it will come down to the most consistent.

Sprint 10m shuttle - 50 double-unders

Sprint 20m shuttle - 40 double-unders

Sprint 30m shuttle - 30 double-unders

Sprint 40m shuttle - 20 double-unders

Sprint 50m shuttle - 10 double-unders

Full Suicide run: 10m - 20m - 30m - 40m - 50m.

...for time.  Cap: 8 minutes.

Catalyst Games 2010 Event 3 from Chris Cooper on Vimeo.

 

Mens' Scaled #1 division: double-unders are cut in half.

Womens' Scaled #1 division: double-unders are cut in half.

Womens' Scaled #2 division: Normal skips x 3will replace double-unders; pushups will replace the sprints (1 pushup per metre sprinted in one direction.  For example, a 50m shuttle actually equals a 100m sprint, out and back, but only equals 50 pushups.)

First round example, Scaled #2 division:

10 pushups - 150 skips.