Big Changes This Week
We are expecting the Health Authority to announce the next phase of reduced restrictions on the 15th. This should include a return to high intensity group classes meaning that we will be able to coach classes again. Masks will still be required and our capacity will still be limited to 7 stations which is prudent if not quite what we are wishing for. Along with this shift will come some guidelines for the fitness industry which we will be required to follow. If we go by past announcements it is typical that the guidelines become available a day or two after the initial announcement. If that is the case, we will take a few days to realize the announced changes as we learn, implement and communicate any new operating guidelines. We prefer to lag a few days behind and do this correctly. We will announce all changes as we implement them.
This will mean a change to how things currently run. While our 7am & 10:30am weekday Open Gyms and the 9am and 11am weekend Open Gyms will remain unchanged, other time slots will revert to the Group Class format. We will update this in the schedule. Group classes will be coached and attendees will all be doing the same coached workout. Unlike Open Gyms participants are expected to arrive on time and remain for the duration of the class. We start together and finish together. After so long without group classes we realize that it will take awhile to adjust to what used to be our normal way of operating.
We are excited for the opportunity to coach you again and for the opportunity to interact as a community again. You can bet that team workouts will make a long awaited return! Remember how much fun we used to have? Only a few days more!
Empower COVID Games Event 21.2 Rope-A-Dope: The Fix is In
Oh, this one was a head scrambler! Teams pondered strategy until steam came out their ears. There were so many variables. So many options of how to approach this. In the end most teams did a great job of maximizing their abilities.
Of course, you cannot have a fun event without a scandal. Team The I’m Peck-Able Three claimed 27 rounds in 21.3 almost doubling the second place team and breaking the laws of physics with proposed 17 second rounds. An inquiry was launched and under intense questioning their judge admitted that 27 rounds were not completed and that an official scoresheet was not in fact used. In fact, the submitted scorecard was not even handled by the judge but was emailed to us from some shady place in central Canada where scoresheets go to get doctored. When the investigation concluded it was found that a much more plausible score of 293 was the correct score putting the tricky trio in second place after Team Like Fine Whine.
Now we’re not saying that Derby is on the take but word on the street is the going rate for 21.2 was $10 per round. Enterprising judges looking to turn a profit in week three, take note!
This week Team Like Fine Whine topped the leaderboard and the Hey Kid, Get Off My Lawn division. Under scrutiny, The I’m Peck-Able Three still managed to secure second place in week 2 claiming top spot in the Spring Chicken division. Aged and Marbled Beef Boyz came back from a rocky start in week one and with a full roster took third place overall in event 21.2. Two Young Chicks and an Old Dog in fourth overall led the 40 is the New 20 division. The Doomsday Divas meanwhile took top spot this week in the Diaper Division. 16th overall and destined to be champions of the I’ve Fallen and I Can’t Get Up division, team Snap, Crackle & Pop continued their reign of complete domination.
Team Last Minute faltered a bit in week 2 as one member went MIA leaving two to shoulder the load and receive a penalty. Team 5pm Old Guys failed to read the rules printed on their scoresheet and had to redo the WOD short handed. Lessons learned this week:
1) 67% of success is showing up
2) Knowing is 33% of the battle
3) Bring your scorecard
With all the controversy behind us, here is the verified event 21.2 leaderboard:
|1||Like Fine Whine||Hey Kid, Get Off My Lawn!||298||Venom|
|2||The I’m-Peck-Able 3||Spring Chickens||293||Derby|
|3||Aged and Marbled Beef Boyz||Hey Kid, Get Off My Lawn!||272||Spice|
|4||Two Young Chicks and an Old Dog||40 is the new 20||249||BFG|
|6||50 is the New 50||Hey Kid, Get Off My Lawn!||231||HHH|
|7||Doomsday Divas||Diaper Division||210||Glamour|
|8||Huey, Dewey & Louie||40 is the new 20||188||Boomer|
|9||Spice Girls||Spring Chickens||168||Shades|
|10||The Fem Fitales||Hey Kid, Get Off My Lawn!||167||Swan|
|11||Bombaye||Hey Kid, Get Off My Lawn!||164||Shine|
|12||Fit and Buff and Ready to be Tough||Diaper Division||155||Jedi|
|13||Bats Out of Dumbhell||40 is the new 20||146||Silk|
|14||Not Fast Just Furious||Spring Chickens||133||Dauntless|
|15||Sandbaggers Inc.||40 is the new 20||132||AV|
|16||Snap, Crackle, Pop||I’ve Fallen and I Can’t Get Up!||129||Spice|
|17||Cross(mis)Fitters||Hey Kid, Get Off My Lawn!||126||Hawkeye|
|18||White Onyx||40 is the new 20||116||Shine|
|19||The Brody Bunch||Diaper Division||112||Sprite|
|20||5pm Old Guys||40 is the new 20||112||Shine|
|21||Here for the Coffee||40 is the new 20||110||Road Warrior|
|22||Team Last Minute||40 is the new 20||65||Pepper|
Competition Standings to Date
In CrossFit fashion, the leaderboard is based on points earned with lower being better. With two weeks in the books we can begin to see what the team standings look like as we enter our third and final week. Even with the revised score the nefarious I’m Peck-Able Three is still standing in top spot overall with 5 points leading their Spring Chicken division rivals the Stampeders who sit second on the leaderboard separated by only 2 points. This is a close race and should offer lots of excitement in week 3! Make sure you use official score sheets teams!
Tied for third overall with 10 points each and leading their respective divisions are 50 is the New 50 (Hey Kid, Get Off My Lawn) and Two Young Chicks and an Old Dog (40 is the New 20). Aged and Marbled Beef Boyz made big moves this week in the Hey Kid, Get Off My Lawn division and now trail the division leaders by only 2 points so this is another tight race worth watching in week 3.
With 24 points the Doomsday Divas are now ahead in the Diaper Division with a solid point spread and the unstoppable Snap, Crackle, Pop, destined for victory lead the I’ve Fallen and I Can’t Get Up Division.
The Spring Chickens and Hey Kid, Get Off My Lawn divisions look like the ones to watch this week as it looks like there will be some very close finishes. For the uninitiated, in CrossFit competitions when a tie occurs, the team with the best finishes gets the win. The race is close enough right now that we might actually need to use this ruling to decide some of our winners!
Two weeks in here is the overall points standings:
|5||The I’m-Peck-Able 3||Spring Chickens|
|10||50 is the New 50||Hey Kid, Get Off My Lawn|
|10||Old Dog & 2 Young Chicks||40 is the new 20|
|12||Aged and Marbled Beef Boyz||Hey Kid, Get Off My Lawn|
|16||Bombaye||Hey Kid, Get Off My Lawn|
|16||Huey, Dewey & Louie||40 is the new 20|
|19||White Onyx||40 is the new 20|
|19||Like Fine Whine||Hey Kid, Get Off My Lawn|
|22||Sandbaggers Inc||40 is the new 20|
|23||Spice Girls||Spring Chickens|
|24||Doomsday Divas||Diaper Division|
|29||Not Fast Just Furious||Spring Chickens|
|30||5pm Old Guys||40 is the new 20|
|31||The Brody Bunch||Diaper Division|
|31||Fit, Buff & Ready 2B Tough||Diaper Division|
|32||The Fem Fitales||Hey Kid, Get Off My Lawn|
|33||Team Last Minute||40 is the new 20|
|33||Cross(mis)Fitters||Hey Kid, Get Off My Lawn|
|33||Bats Out of Dumbhell||40 is the New 20|
|34||Here for the Coffee||40 is the new 20|
|37||Snap, Crackle, Pop||I’ve Fallen and I Can’t Get Up|
Empower COVID Games Event 21.3: Shake Up
It’s time to shake up the leaderboard. Can the week three WOD unseat that Pesky Threesome currently in top position? This week will be a 300 rep chipper with a 20 minute time cap. It is a longer workout so plan accordingly.
In this WOD one partner works while one partner holds a position. Every time the holding partner takes a break there must be a change in working partner. If A is rowing and B is handstand holding and C is resting, when B takes a break A must get off rower and be replaced by B or C
|100 cal Row or 3 SDHP/cal (empty bar)||Handstand Hold (wall walk to set up allowed)|
|100 Air Squats to med ball target||Leopard Crawl (hips down, knees within 2” of floor)|
|100 Burpee Broad Jumps @20/25”
Or Burpee Box Step Over @20/25”
|Hanging Hold (handstand hold allowed if no pull up bar available)|
1) You must complete Actions in order with one partner working at a time.
2) Workout begins with all teammates standing at least 1 foot away from rower.
3) Partner must step fully off rower before next partner can get on their rower
4) Burpees do not require full extension or arms overhead but chest and hands must touch the ground on far side of jump line to start each rep and feet must start behind line and finish on farside of opposite line for jump to count.
5) Time Cap: 20 mins, in case of time cap score = reps completed out of 300
6) No sharing stations/equipment (except same household), no borrowing gym equipment
The event 21.3 scoresheet has been sent to the third member of your team who will be responsible for sharing it with the other members. Make sure you all know the rules and the movement standards. Make sure you supply your judge with the scoresheet. Only the official scoresheet or an exact facsimile will be accepted.
Good luck with it and have fun!
This is a big one and a good one. We will warm it up together with lighter dumbbells. Open gym attendees can warm up with us but will have to go after this one alone while we coach Zoom classes through it.
10 DB Deadlift
10 DB HPC
10 DB Front Squat
10 DB Push Press
10 DB OHS L.
10 DB OHS R.
DB Shoulder to Overhead
GHD Sit Ups or V-Ups
25 minute time cap:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads
♀ 35-lb. DBs ♂ 50-lb. DBs