Individual Movement Standards and Rules for Regionals

By CrossFit on 05.23.11

Individual Workout 1
For time:
Run 1K
30 HSPU
Row 1K

Individual Workout 1 Video Explanation.

General Rules:
Athletes will begin with a 1K run, then complete 30 handstand pushups against their designated wall, and then finish with a 1K row.  Any forward movement prior to the start constitutes a false start. The athlete’s result will be total time to complete this chipper. There is a 15min time cap. If the workout is not finished within the 15min, a 1sec penalty is added to the 15min for each meter and each handstand pushup not completed. If an athlete cannot complete a single handstand pushup, they receive a DNF and are eliminated from the competition.

Handstand push-ups:
Two competition 45lb plates will be placed on the ground next to the wall with an abmat in between. The start and finish positions of each rep are identical, with the hands flat and completely on the plates, the arms locked out, body straight and only the feet touching the wall. The feet must be inside the hands, meaning the width of the feet must be less than the width of the hands. The fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start finish position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall to complete the rep. The legs can bend together but not one at a time. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.

Row:
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.

Individual Workout 2
Thruster Ladder 

Individual Workout 2 Video Explanation.

General Rules:
Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt is defined by the barbell leaving the shoulders after the squat. If an athlete drops the barbell before an attempt is made, he or she may make take the barbell from the floor again. There will be 15 barbells. Athletes continue so long as they successfully perform the rep within the 20 seconds. Their result is the weight of their heaviest successful thruster. If an athlete is not able to complete a successful thruster with the first barbell, they receive a DNF and are eliminated from the competition.

Thruster:
The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-lift. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary. The athlete must wait for the judge's signal to drop the weight.

Women Weights (lbs):  105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 

If multiple men or women finish the entire ladder, there will be a tiebreaker. When the entire thruster event has ended, these athletes will be given six more bars (305, 315, 325, 335, 345, 355lbs for men, and 190, 195, 200, 205, 210, 215lbs for women) to differentiate themselves. 

Individual Workout 3
21-15-9 reps for time of:

Deadlift (315/205lbs)
Box jump (30”/24”)

Individual Workout 3 Video Explanation.

General rules:
Athletes will perform 21 deadlifts then 21 box jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

Deadlift:
The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required. Chalk and any injury prevention/protection such as tape are permitted. Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted.

Box Jump:
Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Both jumping and stepping down are permitted.

Individual Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (24/16kg)
100 Double-unders
100 Overhead squats (95/65lbs)

Individual Workout 4 Video Explanation.

General Rules:
Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

Pull-ups:
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Double-unders:
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice.  Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Overhead squat:
This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).

Individual Workout 5
“Amanda”
9-7-5 reps for time of:
Muscle-up
Squat snatch (135/95lbs)

Individual Workout 5 Video Explanation.

General Rules:
Athletes will perform 9 muscle-ups then 9 snatches, then 7 muscle-ups and 7 snatches, then 5 muscle-ups and 5 snatches. The ring height will be adjusted so that the bottom of the ring is one fist higher than the tops of their fingers when standing with one arm extended. Athletes will begin standing under the rings. At Go, they will jump to the rings and perform the workout as described. Their result is the time to complete the entire workout. There is a 15min cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed. If the athlete is not able to complete a single muscle-up or a single snatch, they receive a DNF and are eliminated from the competition.

Muscle-up:
This is a standard ring muscle-up. The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended but not required. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted. Gymnastics swings where momentum is carried from the top of the movement are not permitted.

Squat snatch:
The athlete must move the barbell from the ground to locked out in the bottom of the squat (the overhead squat position) in a single continuous movement. The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement. In other words. A power snatch followed by an overhead squat is not permitted if the judge can clearly distinguish between the two movements. From the bottom of the squat position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels. Dropping the barbell is permitted. Any grip width is permitted.

Individual Workout 6
For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

Individual Workout 6 Video Explanation.

General Rules:
This is a chipper workout. Athletes begin behind the line. At Go, they move to the rower and row 20 calories. They then move through each element, completing all reps before moving on. The overhead walking lunges are 50 feet out and 50 feet back. The sprint is 50 feet out, 50 feet back, 50 feet out to the finish line. There is a 20min time cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

Row:
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.

Burpee:
There will be two 45lb competition plates stacked together. Athletes will face the plates. The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up. The athlete must then jump from two feet and land on top of the plates with two feet (the entire foot on the plates is recommended but not required). The top of the movement is the athlete standing on plates with the hips and knees fully open. Reaching full extension only in the air is not permitted. This is the same as the top of the box jump in Workout 3.

Dumbbell ground-to-overhead:
The bottom of the movement has both ends of each dumbbell touching the ground (just touching one end of the dumbbell isn’t sufficient and results in no-rep). The dumbbells can be inside, outside, or in front of the feet. The dumbbells must move together to the overhead position, but otherwise, there are no requirements for how that happens (snatch, clean and jerk, anyhow). The top position is both dumbbells locked-out overhead (dumbbells over the heels), with the knees, hips, and arms fully extended. It doesn’t matter which direction the dumbbells face.

Toes-to-bar:
The athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Overhead walking lunge:
The plate must be overhead in order to advance. Straight arms is recommended but not required. The plate may not touch the head, even while resting. In each step, the back knee must touch the ground. At the top of the movement, the knees and hips must be open (no duck-walking). In consecutive reps, the legs must be alternated. On the first rep, or if the plate has been lowered and repositioned, it doesn’t matter which leg starts. The athlete will lunge 50’, stand up fully (with the plate overhead) beyond the line, turn around, lunge 50’ back, and stand up (with the plate overhead) behind the line. Resting at any point is acceptable, but movement must begin from the location of the last completed rep, which requires standing up fully with the plate overhead.

Sprint:
The athlete much touch the ground on the far side of each line before turning around.

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Posted at 8:00 AM PST on January 13, 2012

@Pat
Now that is a sentiment with which I can agree wholeheartedly. I know I'll have a blast and I'm not actually that worried about being DQ'd in the Thruster event.
I do expect logical answers to valid concerns though. We still don't know when we're supposed to show up to register or compete.
Regardless, I'll be there doing my best to chase down Lucas P and the rest of the beasties.
Get some!
=)

Posted at 6:57 PM PDT on May 25, 2011

I know that every example/analogy has flaws and people can shoot holes in it, but I just want to provide a personal story about how an athlete can get DQ'd from continuing in the event and still have a good time.

I was lucky enough to compete in the 2009 CF Games in Aromas. It was a blast and an experience that I will always be proud of. I got cut after the 4th WOD on day one. So, I was a spectator for the last event on day 1 and all the events on day 2. Now, I got cut because I was not fit enough to make a cut-off, not for my feet shifting on a thruster, but, my point is that I stayed there and had a 100% blast!

I simply went to the nearest vendor, bought a huge greasy bacon cheeseburger and a diet coke and began cheering for Speal. I trained all year for the event and it ended for me much sooner than I would have liked. I was living in Bogota, Colombia at the time, so the flight was expensive. I needed a rental car and lodging, etc, etc, etc. I had the time of my life!

That is my only point. DQ does not equal "wasted trip" or "no fun" unless you choose to make it mean that. I hope that no one gets DQ'd and that everyone has a great time. Best of luck to all the competitors.

Posted at 3:50 PM PDT on May 25, 2011

Tony,

In the HSPU's, can you have the abmat and plates up against the wall? And can your head touch the wall?

Posted at 2:15 PM PDT on May 25, 2011
Steve J

I'm confused about the DNF criteria for Workout 5. Someone who performs 9 MUs would receive a DNF, but someone who performs 8 MUs would not?

Posted at 1:02 PM PDT on May 25, 2011

I'd just like to clarify - in my pre-regional nerves, my previous comments may seem a little blunt and aggressive. I have great respect for Tony B and his gang, and appreciate all the blood, sweat, and tears they have poured into this whole thing over the past year. I wouldn't be on here if it weren't for y'all.
HAVING SAID THAT, allow me to present an analogy. As a student, I have pulled my share of all-nighters. It gets the job done, but inevitably, some spelling errors slip through the mental fog of no-sleep and high effort. These aren't critical errors, but they detract from the final product.
I think it's reasonable to assume that Tony B and the gang have been "pulling and all-nighter" for the past few months trying to keep this crazy train on the tracks.
IN MY OPINION, this is another error that slipped through the proof-read. It detracts from the final product, and can easily be rectified by a good night's sleep and another read-through.

Posted at 12:51 PM PDT on May 25, 2011

Actually, I apologize. Tony I believe you have answered that question...If we get to the snatches and can't perform a snatch then we are DQ'd.

Posted at 12:30 PM PDT on May 25, 2011

So I don't think it has been answered but I could be incorrect. I am a little confused about the muscle up squat snatch standards...Are we DQ'd if we don't finish the first round of muscle ups and 1 snatch?

Posted at 12:27 PM PDT on May 25, 2011

I'm sure this dissent falls not on deaf ears. I appreciate that the standards are set and no variation is acceptable. Thanks for this opportunity to clarify and reenforce the expectations for us. I'm headed to Canada West to give it my all, good luck to all the other athletes in all Regions around the world!!!

Posted at 12:17 PM PDT on May 25, 2011

The sprinter analogy is not apt. Like Tom D explains, that sprinter isn't disqualified, they still have every chance of making it to the finish line. And if they are in a small regional competition (a la CrossFit Regionals) and the stumble isn't too bad, they could actually still qualify.
A closer analogy would be to introduce a rule that said the sprinters were not allowed to ever let their hands get above their head. They can run moving their arms but if on the start or any other time their hand is above their head they are cut from the race. So this would disqualify them:
http://www.criticalbench.com/images/improve-40yd-dash3.jpg

Is that rule strict? Yes.
Would athletes be able to do it? Yes, if they show self restraint.
Does that rule provide any improvement to the sport? I'd argue that no it doesn't.
Why would you make that rule if all it does is restrict the athletes and provide no benefit to athlete, spectator, or sport? Who knows.
That is much closer to the thruster standards.

Posted at 12:10 PM PDT on May 25, 2011

@Tony B... I'm also grateful that we're having this discussion. And no, I'm not really one to argue for the sake of arguing. I've been a huge supporter of the CF Games and have always made every attempt to be part of it and drive athletes to it. I've been a CF Coach since 2006 and have been doing CF since 2004. Arguably about 40 athletes participated in the opens this year due to my influence.
What I am arguing is what appears to be a significant change in attitude or spirit behind these games. Why bother DQing an athlete? I use the thruster standard as an example of how easy it is for someone... VERY possibly the fittest in the world... to be DQ'd on a silly standard. Keep the standard if you want, but don't DQ the athlete.
The sprinter analogy doesn't work... that is a different sport entirely. CrossFit argues that fitness needs to be measured across "broad time and modal domains". So it follows that you should allow your athletes to demonstrate their capacity, or lack thereof, across every domain available in the competition.
I'm done now. Going to go do my last training session and then off to Vancouver for regionals. I hope you do reconsider the spirit behind these rules. Thanks again for the dialogue. Farewell.

Posted at 12:08 PM PDT on May 25, 2011

I want you all to read a few things that stew in my mind after reading the movement standards, watching the videos for them, and reading the comments section of this post.

First, I won’t deny that I have feelings of discontent with the thought of being “thrown out” of the competition for moving my feet on the first thruster. But instead of feeling sorry for myself IF that ends up happening, you can bet I’m going to make pretty damn sure that I put in the effort in these last coming weeks to keep my feet rooted in like an Oak tree! Aren’t we all going to repeat the workouts for the regionals like 13 times before we get there anyway?

I am surprised that they released the WODs at all (although it had to be done to keep all the regional WODs the same). Think about this, wouldn’t it be worse to get to regionals (with $1000 down the toilet) only to discover those “harsh” movement standards minutes before the WOD? The games athletes of 2010 had to put up with that. So why can’t we, the TOP 60 from our REGION put forth the focus, determination, and aggression to make that lift in 20 seconds to standard- just like Tony said (giving him credit for his words, not lip service here).

We all need to suck it up and do the dang thing!

And if it helps, treat it like life and death- humor my short story:

I am suddenly being hunted by 3 massive Ranger-killing tigers! As I’m running away, I realize that if this chase goes over 5,10,15, or even 20 minutes I’m dog meat! But then I come to this cliff with a single thin tree trunk connecting to the other side. I obviously get on the log to get across but then I lose my footing…. Oops! I’m out of the competition of life. Bugga!

I was sprinting before having to control my balance so there you go, that’s my excuse for falling. To add further thought to this- will this thruster ladder come after the first WOD like the 2009 games ladder with the deadlifts? Whoa! Even if I am prepared “fresh”, how can I thruster and keep my footing after running 1000m, doing 30 handstand push-ups, and 1000m of rowing?

Posted at 11:58 AM PDT on May 25, 2011

Tom D. Thanks for the kind words. The standard is set. You can go on your toes but not move your feet beyond that. In your description, those athletes would have to exhibit control and not get over hyped-up. In the sprint analogy, he'd finish the preliminary race but be eliminated from all the rounds that actually count.

Posted at 11:43 AM PDT on May 25, 2011
Tom D

Tony B:

First, kudos for addressing questions regarding the movement standards here. Thanks for finding the time to do so well in advance of the competition.

Second, a question on the thruster movement standard. I see lots of athletes with lighter weights sort of jump vertically as they bar goes overhead. It really is more a result of very fast upward momentum, not a rebend or anything. In such cases, all the movement standards are met, except the feet might actually move a few inches (typically forward). Given some tremendously strong athletes, who are probably pretty hyped up for competition, this seems likely, even at 155# or more. If that occurs, is it a no rep?

Third, I sort of like the sprinter stumbling analogy; however, that sprinter still gets to finish the race, she's just slower than she otherwise would be.

Again, thanks so much for all you do for X-fit!!

Posted at 11:34 AM PDT on May 25, 2011

Brendan S, with all due respect, are you serious? Are you really worried about being able to do a 155lb thruster without moving your feet? I doubt it. You're arguing just to argue. All sports have standards and consequences. If the world's best sprinter stumbles in a preliminary heat, they don't move on. This is precisely what a competition is. There are winners and losers.
Again, to be clear, the likelihood of someone failing on the first rep of the thrusters is very very low. If they fail on the second rep, they're still in the competition.

Posted at 11:05 AM PDT on May 25, 2011

The Thruster standard re: stationary feet should be re-examined.

Posted at 10:21 AM PDT on May 25, 2011

@Tony B
I do not accept that it is reasonable to eject someone from the competition for a mistake on the first rep of the thruster ladder. In fact, I do not accept that it is reasonable to eject anyone at any time apart from unsportsmanlike conduct. In your pursuit of finding the "elite", your pushing aside the rest of us who thought we were coming to do a competition. Like I said, next time at least warn us that if we in any way show ourselves to be unsatisfactory we'll be asked to leave the room. I'll take my kids on an extra weekend vacation instead of chasing foregone conclusions.

Posted at 10:14 AM PDT on May 25, 2011
Tom D

Matthew B raises an excellent point. What is the deal with Castro's hair??

Posted at 9:44 AM PDT on May 25, 2011

@Pat, I'm terribly sorry if you've found my statement inflammatory. It was not my intention. As you are very well versed and educated in crossfit, I think you can appreciate that the athletes in this sport feel very strongly about this sport. I understand that I may have offended you, I am sorry.

That said, integrity is consistency in actions, values, measures, principles etc. I feel that the integrity of crossfit was compromised with the whole "kipping pushups" incident. That isn't an isolated incident, but definitely a clearly defined one. Conversely, when you reach out to a world wide population, there is room for standard deviations.

So, this discussion is not about the integrity of crossfit, at this point. I appreciate that you feel offended and please do accept my
apology.

Posted at 9:18 AM PDT on May 25, 2011

@Tony
Sure some rules are arbitrary, but some are more arbitrary than others. In sport, the rules should serve to benefit the sport as a whole. They exist either to affect safety or to increase the value of the competition for the athletes or the spectators.

Most established sports have the benefit of years of experience to help the organizers realize how rules affect the sport. I understand that CrossFit makes it much harder, since we need a new set of rules for each competition, but it seems like the rules are not put together with the interest of the sport in mind. More like "How do we make a thruster more demanding?"... not "How do we make this event the best it can be for everyone involved?"

This rule won't produce the best competition. It doesn't even preclude a jerk, since many athletes can perform one without moving their feet. At best it will limit a beast's performance by a couple bars, at worst someone's weekend will be over on the first day.

The thruster rule isn't my biggest problem with the situation, though. In general, I'm not happy with the flow of information from the organizers. This was the case with the open and seems to be a cronic issue with the Games organizers.

What is the real reason for this rule? Is there a good reason? What time do the events start on Friday? Is my team really spending thousands of dollars to travel across the country for 2 workouts each and then to get cut for the third day? Will Castro ever cut that hair?

Not knowing the answers to these questions at this stage of the game is bush-league. Can you imagine any other sport where people don't know those type of details 2 days before the contest they are attending halfway across a continent? (With the exception of the hair one, I guess.)

So no, the Games aren't ruining integrity of CrossFit, but they do have issues to deal with before they are meeting my expectations as a competitor and supporter.

Posted at 9:00 AM PDT on May 25, 2011

In the written explanation of the thruster wod, it states that there is 20s to complete the lift and 10s to transition to the next bar. However, the video demo shows the athlete having to wait the 10s transition period at the current bar before moving to the next bar, which seems to decrease the time to complete the thruster. Which is correct? Thanks!

Posted at 8:22 AM PDT on May 25, 2011

On the thruster standard: yes, it is strict. Yes, it is arbitrary (the majority of rules are). Yes, it is reasonable. For this event at the 2011 Regionals, you must thruster without moving your feet. If you make a mistake on the first rep and take a step, yes, you are out of the competition. The solution is to not make a mistake. If you are worried, take a little extra time after the clean and before the thruster. Stand up. Get your balance. Focus your mind. Rise to the occasion. Make it happen. You have 20s, which is a lot of time for the first rep.

On the cluster, yes, you can go immediately into the thruster from a squat clean as long as you meet all the standards.

Posted at 8:00 AM PDT on May 25, 2011

@Pat S... I don't agree that any integrity is being compromised, but this deal of DQ's and rumored cuts going to Sunday is definitely making this whole thing a lot less fun. Why wasn't there a warning before signing up for the regionals along the lines of the spirit of these rules: "if you don't think you can make it, don't bother coming"? I'm interested in attending to measure my fitness against the fittest in my region and have a good time. I've been looking forward to this for three years. Silly rules are poopooing on my party.

Posted at 5:23 AM PDT on May 25, 2011

I'm a little disappointed with some of the standards, especially the thruster. I understand they don't want it to turn into a jerk, which cannot be controlled unless you state "no feet movement". So it's a disappointed but understood (granted, I'll probably be DNF'd on this event at the Asia regionals, if not that then the MU's for sure). I'm not in agreement with the DU rule, considering they had an article highlighting Bridges doing DU's in a reverse direction. Almost a slap in the face in what is same amount of work. Truth be told, I think they should not DNF any athlete in any event as they account for missed reps with a time penalty. That in turn allows up to 60 possible points in each and every event. Let's be honest, if you're in 60th place in any event, you're not likely going to the games. So it's little lost with a lot gained by removing DNF rules.
@Tony B, if I read it correctly, we can do handstand push-ups facing the wall such as was highlighted in a Khalipa video a few months back. Is that the case? Also, on "toes to bar" can it be any part of the foot or leg touching the bar count as a rep (doubt it's easier, but might be a factor).

Posted at 5:10 AM PDT on May 25, 2011
Struan P

Anyone notice that backward double unders are not allowed in workout 4? Josh Bridges will need to learn forward DUs pretty quickly!

Posted at 3:07 AM PDT on May 25, 2011

KaSandra K,

You wrote the following...
"Additionally, I am travelling from the farthest area to the region I am competing in. It is a 1000.00 trip. I feel the pinch here. Let's be realistic. One of my fellow crossfitters remarked to me, and it summed it up for me nicely: The games are taking the integrity away from crossfit.
Let us work together to make this what it started out to be: Forging elite fitness."

Please don't write such a bold statement about how the Games are somehow taking away the integrity of CrossFit and then not support it with factual data. That is the classic internet post. Write an inflammatory, hugely broad statement to get people's attention, then just walk away.

Please define for me exactly what you consider integrity to be, how it relates to CrossFit, how it relates to the Games, and precisely how the integrity is suffering.

I think I have a pretty good grasp of both CF and the Games and I cannot find any validity in your statement.
Thank you,
Pat

Posted at 11:01 PM PDT on May 24, 2011

I think that if you come to spectate a Crossfit Regional, it's like going to Disneyworld to see Shamu. You gotta expect some splash-back.

Just sayin'.

Hope this plants a seed in the powers that be.

Posted at 10:41 PM PDT on May 24, 2011

KaSandra, I'd love to see your Snatch.
That's exactly my point - "picky and hard to judge." I assume we're allowed to "rise up" on our toes without being penalized for jerking... what happens if my heels come down a few degrees off where they started- is that 'moving the feet'?
Also, your point about safety is HUGE. It would be a shame to see someone injure themselves, or BYSTANDERS, trying desperately to save a silly light thruster when simply moving one foot could save the lift.
Anything can happen in these environments; last year at my regional, the POWER WENT OUT during a MAX SNATCH event with competitors and spectators packed within arms reach...
I won't be surprised if some desperate soul can't manage to save a laterally wayward barbell that ends up going perpendicular (comedy-bench-press-fail style), which then flips into the crowd and crushes an expecting mother.
I'm tellin' ya, lots of lives will be saved by changing the standard!

Posted at 9:21 PM PDT on May 24, 2011

Lucas P, with all due respect, I think you have to consider that Crossfitters are generalists in all domains of physical fitness and not specialists in the Oly lifting capacity. To not allow a pressout at all, is getting very picky and hard to judge. (That said, I have a pretty snatch.)

Posted at 8:58 PM PDT on May 24, 2011

Agreed on the thruster standard with the foot movement - surely a small correction should be allowed? I know everyone is in the same boat with this but it seems unnecessary to DQ somebody if they miscalculate on a light (155lb) thruster...

Posted at 8:57 PM PDT on May 24, 2011

The movement standards seem hypocritical. A snatch is an amazing test of balance, coordination, agility, flexibility, and accuracy. BUT, we're allowed to press out and ride it down from the power position...
Conversely, a thruster is much more of a display of brute leg strength and press-out ability, compared to the technical demands of its athletic counterpart, the C&J. However, we've added a frivolous standard that needlessly increases the difficulty without promoting the defining qualities of the thruster.
Make us do real snatches, and leave the thrusters alone. OR, swap out the thruster for a real C&J (an ACTUAL sporting event..) and let that be the test of balance...

Posted at 8:55 PM PDT on May 24, 2011

Additionally, I am travelling from the farthest area to the region I am competing in. It is a 1000.00 trip. I feel the pinch here. Let's be realistic. One of my fellow crossfitters remarked to me, and it summed it up for me nicely: The games are taking the integrity away from crossfit.

Let us work together to make this what it started out to be: Forging elite fitness.

Posted at 8:54 PM PDT on May 24, 2011

I would like to add to the thruster discussion.

I really hope that as a collective, the community of crossfit, our concerns are heard.

As an Olympic lifter, I understand the balance and safety issues that revolve around putting heavy weights overhead. The olympic platform is generally 8 squared. Lets pretend that we cut that in 1/2 to challenge the physical space capacity of the venue and then lets pretend we further 1/2 that space. Let's say the athlete has a space of 2ft squared to create and execute the lift.

Does that sound reasonable? I mean, a shuffle of the foot forward and a DQ for an athlete who can snatch and MU? Unrealistic, In my humble opinion.

Posted at 8:50 PM PDT on May 24, 2011

I might have missed it but what time do athletes have to be at the venue on Friday?

Posted at 8:23 PM PDT on May 24, 2011

@Brendan....completely agree.

Posted at 7:49 PM PDT on May 24, 2011

No problem with any of the standards except for the thruster standard. A slight step back or forward should be acceptable. Imagine somebody stepping back slightly as they finish a 275 lb thruster, with the crowd going crazy, and he gets a no rep. Hopefully they reconsider that.

Posted at 7:46 PM PDT on May 24, 2011

Ok, the real issue to me is that I know and am one of several athletes spending greater than $1000 to travel from the far end of our region to compete. I am also very capable of doing a thruster much heavier than 155#. The idea that a minor fault on the first lift of the second event - a fault which really has nothing to do with capacity to do the task required - would DQ from the remainder of the weekend is ridiculous to me. I can understand eliminating any jerking motion from the movement, but even in Olympic lifting athletes are allowed to find their balance after completing a snatch or a jerk. Balance as a skill is addressed more than adequately by testing the snatch squat. Please consider that despite casting a "wide net" for the opens, you could lose some very capable competitors (nope, I'm not one, just saying...) over a ridiculous minor rule. Anybody could accidentally stagger a step forward after doing a 155# thruster and some of those could possibly later keep their feet solid to the ground for 305#. I'm sorry, I just don't think the standard is appropriate; and the DQ for this is entirely inappropriate in my opinion.

Posted at 7:12 PM PDT on May 24, 2011

Balance isn't adequately tested by squat snatches?

Posted at 7:01 PM PDT on May 24, 2011

So I'm paying $100, plus hotel and travel costs to go and run 1km, then attempt a HSPU, and if I don't get it, I'm a spectator for the rest of the weekend? I realize I'm not going to win but it would be nice to get the opportunity to compete against the top athletes in my region, seeing as I worked hard to earn my spot in the top 60!

Posted at 6:46 PM PDT on May 24, 2011

With the Amanda workout the response says you must complete a single muscle up... but then 'if you get to the snatches' you must complete a single snatch... so you have to finish all 9 muscle-ups and complete a snatch to not be DNF'd?... otherwise... just make sure you don't get to the snatches if you can't do them... ie. 'run out of time' after 8 muscle ups....??

Posted at 4:58 PM PDT on May 24, 2011

I agree that it seems a little unfair to DQ someone for just barely moving their feet on the first thruster.....no falling, or even large steps if you could judge that maybe, but just a slight move and that $100 and entire rest of the weekend is down the drain. Kind of lame.

Posted at 4:30 PM PDT on May 24, 2011

Brendan S, yes on the thruster. There is an additional balance component thrown into the standard for this event. You must be able to perform the thruster without moving your feet.

Posted at 4:19 PM PDT on May 24, 2011

Jack C, it's actually less work to swing down because you're using the momentum of the swing to create upward force instead of your physical effort. Don't get me wrong, the technique and athleticism are impressive. It's just a different movement and a different test.

Posted at 4:17 PM PDT on May 24, 2011

All: The DNF rule is for athletes who cannot demonstrate the skill and/or strength to perform a standard CrossFit movement. If you attempt a movement and cannot get a single successful rep, you are out of the competition. If you can perform at least one rep, but do not complete the workout, there is a time penalty assessed.

In the Amanda workout, you are DNF'd if you can't perform a single muscle-up, or if you get to the snatches and can't perform a single one.

Posted at 4:15 PM PDT on May 24, 2011

Hey Tony... why don't I get to have fun at regionals? I understand the need for maintaining standards for range of movement but if I'm not mistaken the muscle-up consists of full extension below the rings and lock out at the top, both of which are demonstrated clearly on video. Butterfly vs. kipping is just doing more work faster, isn't that what we do?

Posted at 3:25 PM PDT on May 24, 2011

So an athlete who maybe is a little over-excited on the FIRST rep of the thruster ladder and accidentally staggers at the top of the rep is DQ'd from the rest of the tournament?

Also, cuts should not be done at all in the individual competition. There's a lot left to be determined by the chipper and muscle-up/snatch workout that haven't been demonstrated in earlier workouts.

Posted at 2:03 PM PDT on May 24, 2011

In the HSPU's, can you have the abmat and plates up against the wall? And can your head touch the wall?

Posted at 1:51 PM PDT on May 24, 2011

Question about "Amanda": does the athlete have to complete 9 muscle-ups and one squat snatch to continue to the next workout? Or just 1 muscle-up?

Posted at 11:44 AM PDT on May 24, 2011

In the overhead lunge it states, "At the top of the movement, the knees and hips must be open (no duck-walking)."
So the back leg coming through has to "lock-out" at the top? This basically enforces a pause at the top on each step.

Posted at 11:40 AM PDT on May 24, 2011

So this means if you miss, move a foot, etc after the bar leaves contact you're done. You can't make a second attempt at a weight in the same or any subsequent 20 seconds, correct?
"They may make only one thruster attempt in any 20 second period."
"Athletes continue so long as they successfully perform the rep within the 20 seconds."

Posted at 11:28 AM PDT on May 24, 2011

Here's a question. Can you wear knee pads for the overhead walking lunge?

Posted at 11:18 AM PDT on May 24, 2011

@CrossFit P- the difference is them stating what constitutes a thruster, that being that there must be a full squat in there, and that an ATTEMPT is only if the bar leaves the shoulders following the full squat. So if you squat below parallel and come back up but don't quite muster enough force to jump the bar, you are allowed to repeat the squat and try again.

Posted at 10:55 AM PDT on May 24, 2011

For the HSPU it says that kipping is allowed but that the legs can bend together but not one at a time. Does this mean it has to be both legs moving on the kip if you are going to do it? Thanks for the clarification.

Posted at 10:31 AM PDT on May 24, 2011

I missed that part. That is somewhat misleading. I would hope that you are correct. That would make for a more exciting competition.

Posted at 10:16 AM PDT on May 24, 2011

Hey Tony B. I'm unclear as to what a big gymnastics swing is exactly on the muscle ups. Is Alex T correct with his video link being what you cannot do?

Posted at 10:05 AM PDT on May 24, 2011

Interesting....this is the quote I was reading: "They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt is defined by the barbell leaving the shoulders after the squat."

Posted at 10:05 AM PDT on May 24, 2011

@Emma - "The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin)"......"Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary."
The way I look at it as soon as you squat you must thruster from that squat.

Posted at 10:03 AM PDT on May 24, 2011

Actually, CrossFit P, it says an attempt is only when the bar leaves your shoulders, not after you go into a full squat. So you could mess up on a squat clean and go for it again, even if you went into a full squat. Am I correct Tony? The not being able to move your feet at all to steady yourself is what makes me nervous! Also, just want to verify that scoring will be the same as it always is in the Games.....3rd = 3 points, 4th = 4 points, etc. It doesn't matter how far in front of someone or behind someone you place in a WoD? Thanks!

Posted at 9:52 AM PDT on May 24, 2011

Clarification please!! If an athlete cannot complete a successful handstand pushup in the first wod and they are eliminated from the competition, does that mean they are not allowed to complete the other wods?

Posted at 9:22 AM PDT on May 24, 2011

@Terah - yes squat cleans into thruster is allowed, so is power clean into thruster. As soon as you break parallel an attempt has been made.

Posted at 8:50 AM PDT on May 24, 2011

For the thruster ladder is "clustering" allowed? Can you squat clean it and then do your thruster from the bottom?

Posted at 8:45 AM PDT on May 24, 2011

The swing doesn't say anything about 1 hand or two. Technically in a kettlebell snatch, the weight passes over the top of the handle, and all requirements are met. For a kettlebell expert, this is a much easier movement. Any other thoughts or clarification on this?

Posted at 7:01 AM PDT on May 24, 2011

It says on the DL/Box jump WOD that "Belts are permitted", will there be any general rules for what equipment that are allowed?

I assume that belt, Oly shoes (or any other shoes), weightlifting belt, wrist wraps and compression wear is allowed. But it would be nice with a clarification in general.

What about changing shoes during a WOD? I'm thinking about bringing my Oly shoes for WOD #4 and only put them on before i start OHS...

Posted at 6:03 AM PDT on May 24, 2011

This is what can't be done on the muscle-ups http://media.crossfit.com/cf-video/JackCotter30MUsMontana.mov

Posted at 5:43 AM PDT on May 24, 2011

what constitutes a "big gymnastics kip" in the muscle up?

Posted at 5:19 AM PDT on May 24, 2011

Megan, they are 35lbs DBs in Workout 6

Posted at 5:18 AM PDT on May 24, 2011

What is the final decision on the DB weight for WOD #6? Are women doing 25 or 35#DB?

Posted at 4:52 AM PDT on May 24, 2011