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.
