* * *
Happy Saturday! Today at Al Udeid Air Base we had the 2nd Weak or Worthy fitness competition hosted by yours truly, me. (Andy). Here is what the three-event comp was:
CrossFit Total (points)
-1RM (rep max) Back Squat
-1RM strict shoulder press
You have 3 attempts per movement, in order. Total amount of weight moved is your score (points) i.e. a 450lb back squat, 190lb shoulder press, and a 530lb deadlift would make a score of 1125. Rest period between reps is unlimited, however lets keep this thing moving along. If you’re ready to go for a rep, step up and go. Racks are limited to the two squat racks in the BPC gym weight room.
As Many Reps as Possible in 20 minutes:
Run (once) 4 laps around the BPC gym parking lot, approx. 1.32mi
Remaining time is immediately spent on the following:
10 Tire Jumps (male on the two larger tires, female on the two smaller tires)
15 Air Squats
When the 20min countdown starts, participants will run 4 laps, with the corners marked, around the parking lot. After crossing the finish line and completing the run, move immediately to the tires and perform the rest of the workout in the remaining amount of time. The total number of reps completed after the run and in the remaining time is your score i.e. 13 rounds and 7 jumps equates to a score of 402.
Basically, the faster you complete the run the more time you have to knock out the reps. There can be 16 people per heat in this event, allowing 4 people per tire.
Death by Clean and Jerk @ 135/95lbs
When the clock starts, participants will perform one clean and jerk the first minute, two clean and jerks the second minute, 3 C&J’s the third minute, and so on until the you can no longer complete the required number of reps for that minute. The total number of reps performed is your score i.e. 7 rounds + 6 reps equates to a score of 34.
The final score is the average of events one and two, plus event three.
((1125+402)/2)+34=797.5 final score.
It went very well. I was prepped for 40 people, and only 3 showed up. No that’s not a typo… and since only 3 showed up I participated as well. I’ll post all that stuff in the comments.
If anyone wants to give the event a shot, let me know and I’ll send you a digital copy of the scorecard! I’ll probably post one anyways.
* * *
17 February WOD
18 February WOD
* * *
CrossFit HQ WOD: