Colossal Challenge #2

OK, the time is upon us for the Second Colossal Challenge.

WOD #1:
3 Rounds:
- 20 Ring Dips
- 20 Pull-ups
- 20 yards, Walking Lunges (w/ 45 lbs plate overhead)
Rest precisely 30 minutes

WOD #2:
For time:
30 Deadlifts, 275 lbs
Rest precisely 4 hours

WOD #3:
AMRAP in 20 minutes:
- 5 Sandbag Squat Cleans, 135 lbs
- 10 Box Jumps, 24"
- 15 Double Unders

Rules & WOD Descriptions

All WODs must be videotaped and unedited footage must be posted to any online video sharing site (YouTube, Vimeo, etc...) no later than MIDNIGHT (Hawai'i Standard Time), Sunday, 3 January 2010.

WOD#1: Required Range of Motion (ROM) - Ring Dips: Full Extension at the top with the elbows locked out, at the bottom the rings must touch the armpit; Pull-ups: at the bottom the shoulders must be all the way open, at the top the chin must be over the top of the bar. Lunges: the weight must be held overhead, and not resting on any other body part, while you are in forward motion, and your trailing knee must kiss the ground on every rep. Video: Ensure each rep completed by the competitor is caught on film from an angle that allows the viewer to clearly see that the ROM is being met. If it isn't on the video, the rep doesn't count! Also, as the major online video sharing sites have a 10 minute cap, if the WOD takes more than 10 minutes, please divide the video up into 2 clips: Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF.

WOD#2: ROM - Weights must touch the ground at the beginning of every rep and lifted until the kness and hips are open and the shoulders are behind the bar. Video: place the camera to the side and slightly behind the athlete (approximately a 45* angle).

WOD#3: ROM - Sandbag Squat Cleans: The sandbag must start on the floor and end up on either shoulder, you must pass below standard squat depth(the crease of the hip must be below the top of the knee), when standing to the top of the rep ensure that the knees and hips are completely open before dropping the sandbag. You may receive the sandbag in a full squat or power clean the sandbag to the shoulder and then squat. If you are in Hawaii and need a sandbag that is heavy enough, let me know and I'll get you one. Box Jumps: Ensure that the hip opens fully at the end of each rep, this can be done by standing up fully on the top of the box or jumping off. Stepping off the box is allowed. Double Unders: 1 rep is counted when the jump rope passes twice under the feet in 1 jump. Also, as the major online video sharing sites have a 10 minute cap, please divide the video up into 2 clips: Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF.

The winner of this month's Colossal Challenge will be crowned Colossus and his/her picture will be posted at the top of the column on the right side of this page. Also, they will receive a free CFBF Colossal Challenge Champion T-Shirt.

Post questions, thoughts, WOD results, and links to the videos to comments.

Friday, 27 November 2009

The winner of the challenge gets to take on this guy for his crown...

Ok, it's time for something new! As we all know, competition is the king of training stimulus, so during the last week of each month, CFBF will be holding an internet challenge. The "prize" is nothing more than bragging rights and having your name posted on the CFBF mainpage with a link to your YouTube or Vimeo account.

Colossal Challenge #1

WOD 1:

Run 1 mile - For Time

Rest precisely 20 minutes

WOD 2:

Overhead Squat - 1 Rep Max

Rest no more than 4 hours

WOD 3:

"Nate"

AMRAP in 20 minutes:

- 2 Muscle-ups

- 4 Handstand Pushups

- 8 Kettlebell (or DB) Swings, 2 pood (75-lbs)

Rules & WOD Descriptions

All WODs must be videotaped and unedited footage must be posted to any online video sharing site (YouTube, Vimeo, etc...) no later than MIDNIGHT (Hawai'i Standard Time), Sunday, 29 November 2009.

WOD 1 - Simple: run 1 mile as fast as possible. Since this IS a competition, competitors must complete the distance on a track or treadmill (at 1% incline), or use a GPS device to ensure precise distance. Video: if on the track, do the best you can to show as much of the track as possible and show the watch to the camera with the stopped time upon completion of the run ; treadmill, ensure the "control panel" and the runner are in the frame the entire time; GPS - find a safe place to keep the camera with a view of the start/finish "line," start the camera, show that the GPS device is reset (zero on the timer and distance) go to the line and start the run, upon completion of the run, show the GPS device to the camera, ensuring that the distance travelled and time are clearly visible. Scoring will be determined from the fastest time to the slowest.

WOD 2 - Bar may start in a rack or on the floor; if starting in the rack, the bar must be jerked/pressed from the shoulders (either in front of or behind the neck) into the overhead position. With the bar locked out overhead, squat down until the crease of the hip is below the top of the knee. If there is any question if proper depth was met, then the rep will not count, therefore, make sure you get DEEP! The competitor has as many attempts as needed to reach his/her 1RM and the event is ended when the competitor elects to stop or fails on any particular weight 3 times. Video: ensure the camera is set at an angle that clearly shows the relationship between the hip and the knee - to the side and slightly behind is best. The camera need NOT run during the rest intervals and only video clips of your top 2 successful lifts are required to be submitted. Scoring will be determined by the highest amount of weight lifted in a single attempt down to the lowest weight.

WOD 3 - Required Range of Motion (ROM): MUs - fully open shoulder at the bottom, elbows fully locked out at the top; HSPU - a wall or other vertical support surface may be utilized, at the top the elbows must be fully locked out, at the bottom the forehead MUST touch the ground on each rep; KB swings - when 'bell is overhead, a portion of the ear must be visible in front of the arm when viewed from the side. Video: Ensure each rep completed by the competitor is caught on film from an angle that allows the viewer to clearly see that the ROM is being met. If it isn't on the video, the rep doesn't count! Also, as the major online video sharing sites have a 10 minute cap, please divide the video up into 2 clips, Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF. Scoring will be determined by the highest number of rounds (and partial rounds in the event of a tie) down to the lowest number of rounds completed within the 20 minute period.

Post questions, thoughts, WOD results, and links to the videos to comments.