CrossFit Carnival, Metcon Madness, Burgers and Beer
Competition for all levels of CrossFit and Metcon*.
Saturday 10th August, 12.30pm start. Burgers and Beer after.
Guest appearance by B-dawg.
The focus here is fun so there is no need to be scared. Do come π
(*the metcon level is for all our members who do not do CrossFit).
What you need to do to enter the competition:
Email firstname.lastname@example.org by 6th August. Please give:
- your name
- which level you will be entering for workout 1.1
- which level you will be entering for workout 1.2
- which level you will be entering for workout 2
- the name of your partner (if you have one) for workout 2 ( I will find you one if you don’t!)
- Bring your preferred burgers and beer on the day and we will supply the extras
The full competition workouts are provided in this pdf document:
Note that the first sheet lists all the levels – advanced, intermediate, novice, and metcon – so that you can compare directly and decide where you fit. (There is now an additional ‘mascot’ group for the people who are attending but cannot perform all of the movements due to injuries. Scaled safe alternatives are being allocated per individual).
The remaining sheets are provided so that once you have chosen your level(s) you need only look at the appropriate sheet for that level(s) and not be bogged down with all the other information that you do not need to know: advanced at a glance, intermediate at a glance, novice at a glance, and metcon at a glance.
Since the last blog post I have adjusted the criteria for each level, so do check out the workouts on all levels before making your decision. You may find that you are now a level higher than what you thought before.
You do not need to enter the same level for all of the workouts. For example, you could enter as advanced for workout 1.1, intermediate for workout 1.2, and advanced for workout 2. There will be one winner per level per workout, rather than just one winner overall. (That said, if someone does happen to win/be on the winning teams for all five workouts then they will get a special mention!).
Workouts 3 and 4 will be mixed level groups (allocated by the organiser) so you do not need to email any information for those.
Click on the ‘more’ link below to read a quick overview of the workouts before you attempt to read the detailed* spreadsheet. (*I have tried to anticipate all your questions to give answers to these upfront).
A variety of formats have been used for the competition to try to provide everyone with something to work for and to get you mingling in different teams.
Workout 1.1 – individual – weightlifting (power cleans)
Workout 1.2 – individual – bodyweight/gymnasticsΒ
(You can enter the metcon level if your gymnastics skills are not up to this. Options range from advanced muscle ups and HSPU, to intermediate pull ups and dips, to novice chin ups and HSPU on a box, to metcon ring rows and box push ups. Don’t worry, it’s low reps to give more people a chance to try. Something for everyone!)
Workout 2 – teams of 2 – weightlifting (hang squat clean) and gas
(You can choose your own partner or I can if you do not have one. It can be male/male, female/female, or male/female. More information on this is on the spreadsheet. Gas = cardio/conditioning/EST/lungs, or whatever you want to call it)
Workout 3 – two teams – strength (sled pushing)Β
(Attendees will be split into two teams i.e. if 20 people attend there will be two teams of 10)Β
Workout 4 – teams of 5 – gas XXL!
(Team sizes might be adjusted on the day for efficiency, depending on how many people enter)
Once again, the full workouts can be downloaded in this pdf document:
If you are new and have no idea what any of this means then please do come and ask me and I will help you out! Everyone is welcome no matter how new or inexperienced. Either I or one of the other coaches will explain the workouts to you in detail and make sure you know what you are doing.
That said, if you have been coming to the gym for two years and you ask me how to do YGIG/’you go, I go’ I will deduct points from your score π
Finally, remember that there will be a winner per level per workout so if you are not very experienced in one set of movements you still have the opportunity to win another.
So that we get to the beers without delay, we are going to get the workouts completed in as efficient a format as possible. This means that we will not be having workout 1.1/1.2 completed first by all advanced people, and then by all intermediates, then all novice, and then all metcon. Instead, we will get as many people working at one time as space and equipment allows.
If you have any questions please do ask!
See you on the 10th x
p.s. For all the people (lots of metconners!) who have said that they would like to come but they are away on holiday on the 10th, there will be an opportunity for you to enter another competition later in the year π