Time for the third annual Outlier Civil War! This is an intra-gym competition where Outliers will compete in large teams lead by a designated coach for a full day of CrossFit fun. Mark your calendars for Saturday July 14th and reserve the whole day. Once registration closes, teams will be formed based on a complicated algorithm that Coach Jer-Bear has secretly been developing based on the results of the daily workouts for the last couple of months, thus ensuring evenly matched teams [/sarcasm]. But for reals, the teams will be put together as evenly as possible.
This competition is for all Outliers of any experience level and is about building our community in a fun, competitive atmosphere. There will be a variety of events and participation in the events will be split up equally among team members so that no matter your experience level, you will contribute to your team as much as anyone. Event details are pending, but know that last year we had 10 events, including olympic lifting ladders, sprint WODs, and relay races. Like I said, it will be a full day of competition. Whether you are a seasoned veteran, or a newbie, this is the event of the year.
Detailed event information is pending. Please note the following:
- Date: Saturday July 14th, 2018
- Start time: 8:00am (7:30am check-in)
- End time: Approximately 3:30pm
- Who can participate: Members of Outlier CrossFit and CrossFit Coronado
- Cost: $50 per person, includes event t-shirt
- Lunch available for purchase from the Simply Fresh food truck
Timeline
7:00am – Doors open, check-in with team coach
7:50am – Competition briefing, group photo
8:00am – Women’s thruster ladder begins
8:30am – Women’s snatch ladder begins
9:00am – Men’s thruster ladder begins
9:30am – Men’s snatch ladder begins
10:00am – WOD #3 begins (35 min cap)
10:45am – WOD #4 begins (18 min cap)
11:15am – WOD #5 begins
11:45am – WOD #6 begins
12:00pm – Lunch hour
1:15pm – WOD #7 begins
2:05pm – WOD #8 begins
2:45pm – WOD#9 begins
3:15pm – Winners announced
Team Jer Bear
Alexis McNamee
Ashley Payne
Brandon Davidson
Brian Balsama
Charlene Pacheco
Irene Mejia
Jessica Estrada
Jon Pacheco
Kate Loska
Scott Loska
Team Vlad
Allison Lupercio
Armand Payne
Cayla Oconnor
Clint Russell
Cynthia Collori
Eric Leach
Joshua Woods
Kelly Denham
Roxanne Nurse
Sammie Krimpelman
Team Jess
Amy Shindle
Deborah Mills
Eric Chunn
Kaitlyn Krowel
Katie Schell
Marissa Rescott
Michelle Chunn
Scott Rutherford
Tiffany Germain
William Lu
Team Panda
Angela Walter
Arik Moreno
Charmaine Davidson
CJ McCoole
Ezara Moyer
Matthew Russell
Mel Valenzuela
Melissa Figueroa
Norman Cruz
Sarah Brown
Gym Floor Plan – Base Layouts
Workout #1 – Thruster Ladder
Pick half of your team to complete the thruster ladder, and the other half to complete the snatch ladder. For the snatch, you can choose to power snatch or squat snatch. For the thruster, you can choose to perform a squat clean thruster (cluster) or a power clean + thruster. You will have one minute at each weight to successfully complete the lift and rotate to the next station. Your final successful lift will be the score that will counted for your team’s points. If you go all the way through the ladder, you can get an extra 5 lbs added to your lift for every successful lift complete during that minute (for example, if you snatch 143 three times in the last minute, your score will be 153). In the last minute, the bar does not have to return to the floor for extra thrusters, you may perform those unbroken after the first successful rep.
Number of athletes competing: half of team
Number of scored events: 1 (team’s total weight lifted)
Women’s weights: 53-63-73-83-93-103-113-123-133-138-143-148-153-158-163
Men’s weights: 85-105-125-135-145-155-165-175-185-195-205-215-225-235-245
Workout #2 – Snatch Ladder
Number of athletes competing: half of team
Number of scored events: 1 (team’s total weight lifted)
Women’s weights: 43-53-63-73-83-93-103-108-113-118-123-128-133-138-143
Men’s weights: 95-105-115-125-135-145-155-165-175-185-195-205-215-225-235
Workout #3 – Double Unders, Pull-Ups, Wall Balls, Row
Select six people to complete workout #4 relay style. The first threesome will complete the workout, splitting the reps however they want. Upon completion, they will tag in the other threesome to complete the workout in the same fashion. Score is the overall time for both threesomes. Two different medicine balls will be used. Banded pull-ups are allowed (band between j-cups on rig only if needed). One rower per team.
Number of athletes competing: 6
Number of scored events: 2 (1st = part A time, 2nd = overall time)
Part A (3 people)
3 rounds:
90 double unders
30 pull-ups
Cash out = 1000m row (perform once at end)
Part B (3 people)
3 rounds:
60 wall balls (20/14)
30 burpees over medicine ball
Cash out = 1000m row (perform once at end)
Workout #4 – Sandbags – click here for full description
Choose two women and two men to compete in this event. The F-F pair will go first, tagging off to the M-M pair to finish. One rig will be set up for the women (70# sandbags, 48″ bar), the other will be set up for the men (100# bag, 56″ bar).
Number of athletes competing: 4 (F-F, M-M)
Number of scored events: 2 (1st = female time, 2nd = overall time)
F-F performs:
30 sandbag over shoulder (70#) – alternate reps
80′ sandbag bear hug carry (rig to rig and back) – female athlete A
80′ sandbag bear hug carry – female athlete B
30 sandbag over barbell (48″) – alternate reps
followed by…
M-M performs:
30 sandbag over shoulder (100#) – alternate reps
80′ sandbag bear hug carry (rig to rig and back) – male athlete A
80′ sandbag bear hug carry – male athlete B
30 sandbag over barbell (56″) – alternate reps
Workout #5 – Bike & Run Relay
Pick whoever you would like on your team to complete the following bike or running sprints, any number of people may compete this this WOD. When one person finishes a sprint, they must tag the hand of the next team member (i.e. athlete A finishes the 0.4 mi bikes, gets off and tags athelete B, who is then allowed to start the 200m sprint). A team member may perform more than one leg of the relay, but they cannot be consecutive.
Number of athletes competing: up to 10
Number of scored events: 2 (1st = 800m time, 2nd = overall time)
Bike 0.4 mi
Run 200 m
Bike 0.7 mi
Run 400 m
Bike 1.4 mi
Run 800 m
Bike 0.7 mi
Run 400 m
Bike 0.4 mi
Run 200 m
Workout #6 – Sled Push/Drag Ladder
Every person on your team must complete at least 1 lap down and back (from the bay door to the end of the building). On the way down, you will push the sled, but on the way back, you will strap into the shoulder harness and drag the sled back. The sled must completely cross the line on each end, which mean you will have to walk well past the line when dragging the sled back. Teams will add/remove weight as required. Athletes may wear the harness on their back or lay it on top of the weights during the push portion.
You will add 1 – 45 lb plate every lap (1 lap is garage door to the end of the building and back). You will add 8 plates total and then take them off each lap until you complete the final sled push for the winner. You will get points once your team gets to the half way point and complete the sled push with 8 plates and then points for winning the overall sled push.
Number of athletes competing: entire team
Number of scored events: 1 (overall time)
45 lb plate added each lap:
0-1-2-3-4-5-6-7-8-7-6-5-4-3-2-1-0
Workout #7 – Civil War “Linda” – click here for full description
Civil War “Linda” is two scored events. Choose 3 men and 3 women to complete. The men will go first, with one male completing part A, the second completing part B, and the third completing part C. The overall men’s time is one scored event. The women will complete the workout in the same fashion. Spotters required during bench press. Athletes must change their own weights between parts A, B, and C.
Number of athletes competing: 6 (M-M-M, F-F-F)
Number of scored events: 2 (1st = men’s time, 2nd = overall time)
M-M-M then F-F-F:
Part A
8-6-4
Bench press (135/75)
Deadlift (205/135)
Squat clean (95/65)
followed by…
Part B
8-6-4 Bench press (155/90)
Deadlift (245/165)
Squat clean (115/80)
Part C
8-6-4
Bench press (175/105)
Deadlift (275/185)
Squat clean (135/95)
Workout #8 – The Vlad WOD – click here for full description
Select four people to complete this workout partner style (any M-M, F-F, or M-F combinations will work). Two will complete the Rx version, and the other two will complete the scaled version. Scaled partner 1 will complete part A while scaled partner 2 completes part B. Once both are finished, the partners will switch and partner 1 will complete part B while partner 2 complete part A. The scaled partners will then tag in the Rx partners, and they will complete the workout in the same fashion.
Number of athletes competing: 4
Number of scored events: 1 (overall time)
Part A Scaled
2 rounds:
40′ (rig to rig) KB front rack lunge (2 x 44/25 lb)
10 KB front rack squats once you reach far rig
40′ KB front rack lunge (back to starting rig)
15 hanging knee raises
Part B Scaled (outside)
2 rounds:
50m DB farmers carry (2 x 35/25 lb), every 12.5 meters stop and perform 5 DB deadlifts
25 abmat sit-ups
followed by…
Part A Rx
2 rounds:
40′ (rig to rig) KB front rack lunge (2 x 53/35 lb)
10 single arm KB thrusters once you reach far rig (athletes must hold both KBs in front rack but only required to press one at a time)
40′ KB front rack lunge (back to starting rig)
15 toes-to-bar
Part B Rx (outside)
2 rounds:
50m DB farmers carry (2 x 50/35 lb), every 12.5 meters stop and perform 5 DB deadlifts
15 GHD sit-ups
Workout #9 – Team Chipper
The entire team can contribute to this WOD. One athlete will work at a time, reps may be split up however each team wants to. One athlete must be holding a handstand hold against the wall in order for work to be done. Teams may rotate athletes through the handstand hold as needed. Work must stop when the athletes breaks from the handstand hold.
Number of athletes competing: entire team
Number of scored events: 1 (overall time)
50 calorie assault bike
50 calorie row
10 rope climbs
40 burpees
40 DB snatch (50/35)
8 bar muscle-ups
30 KB swings (53/35)
30 box jumps (24/20)
6 legless rope climbs