Proudly presented by CrossFit Pukekohe
Gearing up for 'HOT WODS' 2015!
...2014 was awesome, & 2015 is gonna be off the chain!
Wods will be 'in-box', 'on-land', & 'in-aqua'
Our purpose is to provide South Auckland CrossFitters with a venue to unite and compete in camaraderie.
Happily we have secured full use of the Pukekohe Jubilee pools as our second/afternoon venue. It is a very short walk away from the Puke' box, so after the morning heats we will take a break, feed the athletes, mix n mingle, and everyone can cool off with a dip in the pool before the last events.
There is also a kiddies pool, so families coming along in support can keep their babes cool & happy J
2015 HOT WODS date locked & loaded:
February 14th ...Valentines day!
Personally I can't imagine a more awesome way to spend it, than with our inspiring community of athletes & friends ...sweating, socialising, laughing, cheering, & competing together
CROSSFITTERS UNLEASHED IN PUKEKOHE
GENERAL MOVEMENT STANDARDS GUIDE for HOT WODS 2015
As CrossFitters we strive to cover the widest possible range of tasks in preparation for the ‘unknown & unknowable’
…simply put: LIFE –no guarantees.
I would hope that any competitive athlete & certainly their coaches would have a general understanding of the rules & movements required for their sport. However, I have had many requests for movement standards so have compiled a list of movements which MAY be included in our HOT WODs. This is a general guide only & apart from the ‘swim’ info, not all movements will be included. Likewise there are some tasks I have purposely omitted as they require no great explanation & will be revealed on the day
See you all on Valentines day!
Weights required will be loosely based on “the girls” …rx possibly a bit heavier, intermediate a little lighter
Such as: Air-Squat, Wall-ball, Goblet-Squat, Front-Squat, Back-Squat, Thruster, Squat-Clean
-full range in bottom position (crease of hips below top of knees)
-full extension at top position (lock-out of hips & knees)
-object contacts surface at bottom position
-full extension of hips & knees, with shoulders behind bar at top position
…such as: Strict-Press, Push-Press, Snatch, Jerk, Kettle-bell Swing
-full lock-out of knees, hips & elbows must be displayed at top position before lowering the object
-Bar clearly over-head at extension (ie: face shows in-front of arms)
Specific to any Snatch
-object must flow in one continuous movement from floor to over-head (ie: NO hitching or pausing)
Specific to any Clean
-lift ends with elbows clearly in-front of bar at top position
-Knee must contact surface with every step
-Hip must extend fully out of each Lunge (ie: NO duck-walking)
-Feet remain together & hands or object must contact surface overhead then in front of toes
-Hands release & chest must contact surface at bottom position, with hips or knees remaining off the surface
-Full lock-out of elbows at top position
-arms fully extended at bottom position
-intermediate: chin must clear the bar at top position
-rx: chest must clearly contact the bar below collar bone at top position
-arms fully extended with heels behind the bar at bottom position
-toes must clearly contact the bar at top position
-height: 5 meters for all divisions
-rx males MAY be require an upper-body climb (ie: no foot-bite)
-chest contacts the floor with hands released at bottom position
-at top position (the jump) hip must clearly open, feet leave the floor & hands clap overhead with face in-front of arms
50 meter pool
NO accessories permitted in any division (ie: flippers, fins, boards, floaties)
Intermediate & Masters may make their way through water any style
…doggy-paddle, side-stroke, walking; will be permitted if necessary
RX must use standard strokes (over-arm, breast-stroke, back-stroke, butterfly)
RX division MAY require the following (but intermediate & Masters will not)
-object must flow in one continuous movement from ground to full Squat position (ie: NO hitching or pausing)
…a power-snatch then OHS does NOT pass for a Squat-Snatch
-to complete the lift; full lock-out of knees, hips & elbows must be displayed at top position before lowering the object
-biceps contact top of rings at bottom position
-elbows fully locked out at top position
-head clearly contacts the surface in bottom position
-full extension of elbows hips & knees at top position with feet making contact with the wall
-rx males MAY require strict HSPU (ie: no kipping)
-hip crease below knee at bottom position
-full extension of hip & knee at top position
-suspended foot must remain off the surface throughout entire movement
Muscle-ups (rings or bar)
-arms fully extended at bottom position
-elbows locked out at top position
In support of our CrossFit community; all athletes belonging to a registered CrossFit Affiliate will have placement priority.
Spaces are strictly limited
Individual entry fee is $45. This includes registration, a limited edition 'HOT WODS' 2015' South Auckland Games athlete T.shirt or Singlet, pool entry, and a hearty competitors lunch
If there is space in your required division, we will contact you with confirmation along with the account number for payment.
Alternatively you will be placed on priority wait-list, and notified as soon as a place becomes available.
Registration will only be confirmed once payment is received.
South Auckland affiliates will have first option on 13 places per box. The remaining 29 places are open to members of any CrossFit affiliate in NZ. First-in, first-serve!
All places offered to, but unclaimed by South Auckland affiliates and all registrations remaining unconfirmed by payment by 30th November , will then be up for grabs on December 1st 2014.