LEAVE NO SURVIVORS – 2011

EVENT DATE: June 25, 2011

OTHER IMPORTANT DATES:
June 24th – Event heats will be announced.

COST & REGISTRATION: $25 (includes event t-shirt) Registration will begin May 2nd.  Space will be limited to 64 athletes and will be filled on a first come, first serve basis. Email us with any registration questions and we will be happy to e-mail you the registration form that you can drop off in person or mailed back to us (PO Box 573, Hyde Park, UT, 84318).  Please note that to be considered “registered” for the event both payment and the completed registration form must be complete.

EVENT SCHEDULE:
7:30-8:15 am Registration and Competitor Sign In
8:30 am WOD 1 briefing
8:45 am Event Begins – WOD 1
11:00 WOD 2 Briefing
11:10 WOD 2
12:30 WOD 3 Briefing
12:45 WOD 3 Begins
2:45 Awards Ceremony

LOCATION: CrossFit IoTA – 125 West 560 South Unit 1,2 & 3, Smithfield, Utah

DIVISIONS: Competitors will be split into four different categories and will be capped at 64 competitors.
1) Mens Open
2) Womens Open
3) Mens Masters (age 40 and up)
4) Womens Masters (age 40 and up)

SEATING: All individuals will be seated into heats of eight competitors based on two criteria. First by division (see note above) and second by ranking based your time for the following five benchmarks; FRAN, HELEN, GRACE, ANNIE, and CHRISTINE. If you have not done these workouts that’s ok, you can do them between now and June 15th and then notify us of your times so that we can place you in the proper heat. This is being done so that athletes with similar work capacities will be competing simultaneously. If you choose not to submit your times that is fine too.

SCORING: Will be done just as it is done in the CrossFit games.  The competitor who finishes first will receive 1 point, 2nd 2 points and so on.  The competitor with the lowest score at the end of the day will receive the top prize!!  Want to learn more about this scoring methodology, you can read more here. (Since Bear River CrossFit did such a great job of this at their event in March, they will be handling this at our event as well.)

TIE BREAKER RULES: If after the completion of the event there is a tie for 1st, then a tie breaker WOD will be used. In all other circumstances of a tie the CrossFit Games standard rules will be applied (ie we will look at the finishes of the two competitors and the individual with the highest finish in a WOD will be placed higher).

WOD’s:
WOD #1
Part A) “Captain Jack” (20 min time limit)
400 m run
2 rounds of 15 Toe to Bar and 15 Wall Balls (20#-10′/14#-9′)
400m run
2 rounds of 15 Toe to Bar and 15 Wall Balls (20#-10′/14#-9′)
400m run

Time Limit: If you do not complete the entire WOD in 20 min, don’t worry, your progress will be recorded and you will be ranked based on the amount of work you where able to complete in the allotted time. This will not in any way affect your ability to proceed and compete in the subsequent workouts.

Part B) “Swab the Deck”
Clean the following weights in succession
Men: 155, 175, 185, 195, 205, 215, 225, 230, 235
Women: 75, 85, 95, 105, 115, 125, 130, 135, 140

Rules for this WOD: Immediately following Part A of this WOD your time will be recorded. As soon as the master clock reaches 20 minuets, the next heat will begin Part A and the heat that just finished part A will have 60 seconds to assemble in the order in which they finished part A, and then they begin part B. Competitors will be placed in the order in which they finished part A, such that the competitor that finished last in Part A will go first in Part B, and the competitor that finished first in part A, will go last in part B, thus he/she that finishes part A fastest in their heat will get the most rest between the two parts. Competitors will be given 30 seconds at each barbell, during which time they are to perform one clean (power or squat, either is acceptable). There is no limit to the number of attempts during the 30 seconds.  If you succeed on a bar, then you can proceed to the next bar once the call for rotate is made. If you do not succeed in the allotted time, your last successful lift will be recorded and you will have completed part B.

WOD #2

“Davy Jones”
Part A)
(3x)
Sand bag carry (80#/30#) one lap around the exterior of our building
40 Double Unders (singles will be allowed at a ratio of 4 to 1)
20 Kettlebell Swing (53#/35#)
Part B) 90 seconds max rep chin ups (palms facing towards you). Chin must break the plane of the bar (ie chin higher than the bar)

Rules for this WOD: Immediately following Part A of this WOD your time will be recorded and you will be given 60 seconds to make your way over to the pull-up bar at which time your clock will be reset and you will then have 90 seconds to complete as many chin ups as possible.

WOD #3

“The Black Pearl”
9-6-3-3-6-9
Thrusters (95#/65#)
Lateral Jump Burpees over your bar

Still not sure if a local event such as this is for you?  Check out this footage taken of Team CrossFit IoTA at the March 2011 Cache Valley Fitness Challenge.

WOD PARAMATERS: As we want everyone to be comfortable with the movements that may be required we are releasing this list of the following movements so that you may better prepare yourself. If you cannot do some of these things listed, start working on them now. Scaling will be allowed so that participants can complete all of the WOD’s.

–Barbell & Weighted Movements–
Clean and Jerk: Men 115 lbs Women 85 lbs
Deadlift: Men 205 lbs Women 115 lbs
Power Clean: Men 135 lbs Women 75 lbs
Push Press: Men 95 lbs Women 65 lbs
Snatch: Men 75 lbs Women 45 lbs
Thruster: Men 95 lbs Women 65 lbs

Kettle Bell Clean and Press: Men 35 lbs Women 26 lbs
Kettle Bell Swing: Men 53 lbs Women 35 lbs

Wall Ball: Men 10′ target (20lb ball) Women 9′ target (14lb ball)

–Body Weight Movements–
Burpee: Chest to ground at bottom, hand clap above head and feet off of the ground at top
Chin Up: Underhand grip, palms facing the athlete and then from a fully extended position in the bottom to chin over the bar in the top position
Double Unders: Jump once and the Jump Rope passes underneath you twice (Singles will be scaled at a 4:1 ratio)
Pull Up: Chin above bar (Bands are available for scaling)
Push Ups: On toes with hand release at bottom (On the knees for scaling)
Running: Place one foot in front of the other
Squat: Hips below parallel or to a medicine ball to ensure proper depth
Toe to Bar: Hanging from the pull-up bar, both toes much touch the bar for the rep to be counted.
Walking Lunge: The down leg knee must touch the ground

Box Jump: Men 24″ Women 20″ – Hip must open while feet are above the top of the box