CrossFit Calgary

Fitness Challenges

CFC3

Congratulations to all participants!  CFC3 Results / Photo Gallery courtesy of Don and Blaine

All CFC Teens (10 years and over) are invited to compete at CFC3!  

Prizes include an Entrepreneur’s Boot Camp ($1,500 value!!!), 20kg Rogue barbell with bumper plates ($500+ value), Massages from EK Massage ($70+ value), a 1-month CFC Membership ($225 value), OPT supplements, write jump ropes and more!  Prize winners will be drawn at RANDOM from ALL participants!  Register in our Online Store or email admin@crossfitcalgary.ca

The Workouts:

WODs 1 & 2

half “Cindy”
AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Squats

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For load: Max Clean in 2 minutes*

*2 minute clock starts immediately after Cindy

WOD 3

In Teams of 4 for time:

400m run with 135# (barbell, 2 25# bumpers, 2 15# bumpers, 2 5# plates, 2 clips)
150 Burpees
150 Wallballs (20#/14#)

CFC 2

Congratulations to all CFC2 Participants! - CFC2 Results / Photo Gallery

CFC2 - Saturday February 27, 2010

Warm-up start time: Use open gym time starting at 10:30am

WOD#1/2 - 1pm to 2:30pm (please be ready to go no later than 2pm- that will be the latest starting time)
(Format will be like CFC1- you can show up anytime and do your WOD when a station is available- there will not be assigned heat times)

Break 2:30-3:30pm

WOD#3 - 3:30 to 5pm

WOD # 1 - “Pick it up!”

  • Each team will have 10 minutes for each individual to achieve a 1RM deadlift
  • Each team will have 1 bar and a set of weights to themselves
  • Team members are responsible for loading their own bar
  • The weight of each attempt much be confirmed with the judge prior to the attempt
  • Each team member can make as many or as little attempts as they wish within the 10 minute time frame
  • For a lift to count, the knees and hips must be fully locked out with the shoulder behind the bar
  • In this event, dropping of the weight will NOT be allowed, the athlete must control the bar to the ground for the lift to count
  • With each attempt the judge must declare the lift complete before the athlete lowers the weight back to the ground (details provided at competition)
  • Your final attempt must be completed in full prior to time being expired (i.e. if you start your lift at 9:55, the weight must be locked out and returned to the ground prior to time expiring for the lift to count)
  • Your team score will be the combined weight in pounds between the maximum weight achieve by each athlete


WOD # 2 - “Team Rhiannon”

  • The second WOD will start IMMEDIATELY following WOD #1
  • Each team will have 10 minutes to complete as many double unders as possible in 10 minutes
  • Only one member of the team at a time can be doing work (skipping)
  • Each team member will have their own rope
  • A judge will count all reps
  • Your score will be the total number of reps achieved in the 10 minute time period

WOD # 3 - “Do work”

  • This WOD is a “chipper” that will be announced Saturday
  • Scoring for this WOD will be your time in seconds

For Time:
100 Squats
80 Burpees (chest to deck)
60 SDLHP 95/65lbs (bar to chin)
40 K2E’s (both knees touch elbows)
20 Snatch 95/65lbs
40 Pull-ups
60 Shoulder to Overhead 95/65lbs
80 Box Jumps 24”/20”
100 Sit-ups (chest to thigh)

SCORING:
There are 3 separate divisions.  Male/male, Male/Female, Female/Female
WOD 1 Score = X
WOD 2 Score = Y
WOD 3 Score = Z
Final Score = Z - (X + Y)
LOWEST score wins!

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CFC’s First Member Competition - CFC1

A photo gallery has been created for CFC1.  Click here to view.

SATURDAY SCHEDULE
8:45-9:30am Regular CrossFit Kids Class
9:45am Warm-up space available (there will be warm-up space set aside from the competition area ongoing)
10:00-10:15am Competitors meeting/standards review
10:15am-1:00pm WOD 1 *
1:00-2:00pm Break
2:00-3:15pm WOD2 *
3:30pm Final scores announced/drawing for 6-month membership winner
*You may come anytime during the times posted for the WODs.  Stations will be setup with a dedicated scorekeeper/timekeeper.  You choose a station and you begin your WOD when that station is available- first come, first served.  We are not running heats- time will be kept in each station on a stopwatch- the main timer will not be running and there will be no “group” starts- each station will start when the previous person has finished and the next person is ready to go.  There is no time limit to complete the WODs but we ask that when it is your turn you are ready to go.
WOD 1
“FRACE”
REP ROUNDS FOR TIME:
30-20-10 Pick-it-up-and-put-it-overhead (95/65 lbs) *option for 75/50 lbs see below
20-40-60 Jumping pull-ups
In “Frace” you will do 30 pick-it-up-and-put-it-overhead followed by 20 jumping pull-ups followed by 20 pick-it-up-and-put-it-overhead followed by 40 jumping pull-ups followed by 10 pick-it-up-and-put-it-overhead followed by 60 jumping pull-ups.
Men have the option of using 75lbs (instead of 95lbs) and increasing the reps to 38-25-13 (so the same total weight is lifted).  This is not scaling since the same total weight is lifted.  This option is available to all male competitors.
Women have the option of using 50lbs (instead of 65lbs) and increasing the reps to 39-26-13 (so the same total weight is lifted).  This is not scaling since the same total weight is lifted.  This option is available to all female competitors.
Scaling is allowed.
WOD2

“QUICK ‘n DIRTY”

The quick: Row 750m

The dirty: AMRAP Burpees in 3 minutes

In “Quick ‘n Dirty” you will row 750m and immediately following you will do as many burpees as possible in 3 mins.  You must remain on the rower until the meter countdown reaches 0.  The 3 minute clock starts at 0 meters.  Although the row and AMRAP burpees are done as one workout, they will score as two separate WODs.

Movement Standards

Scoring: You will receive a rank for each WOD (1, 2 ,3… to X) based on your time/reps compared to all other male/female competitors.  Your ranks from all three workouts will then be added together for a final score.  Lowest score wins.  Tie breaker goes to WOD1 rank.  Further tie breaker goes to burpees.

Thank you to everyone who made our CFC 1 aka Mack’s Challenge a huge success!

Here are the Final results online!

We raised over $1000 for the “Memory of Linda Davey“

Congratulations to Lynette for winning the 6 month membership!

Thanks to all the event sponsors; McDonald Luxurious Custom Homes, Lululemon, Optimum Performance Training, John Sidhu, 140.6, and of course Mack Kay for putting his 6 month membership up for grabs and sparking this whole competition to begin with!

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On Saturday September 26, 2009 CrossFit Calgary joined CrossFit affiliates across North America to do the infamous workout Fight Gone Bad and raise money for charity.  Over 5,000 CrossFitters took part; over $1 million was raised!  CrossFit Calgary raised over $8,100 for Prostate Cancer Foundation Canada- which was the most in Canada and #3 overall for affiliates with 25 or less fundraising participants!  CrossFit Calgary handed out some great prizes to the top fundraisers and the top scoring athletes thanks to our sponsors: Edges Salon www.edgessalonandspa.com, Optimum Performance Training www.optimumtraining.ca, Spirit West www.outdoorspirit.ca, Lululemon www.lululemon.com, and Crossfit Cowtown www.crossfitcowtown.com
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Click here to view a slideshow of the day’s events.
Top Fundraisers:
1. Rob Corson
2. Erin Ewasiuk
3. Chelsea Miller
4. Kelly Smith
Fight Gone Bad
3 rounds for reps:
1 min of Wallballs (20/14 lbs)
1 min of Sumo Deadlift High Pulls (75/55 lbs)
1 min of Box Jumps (20″)
1 min of Push Presses (75/55 lbs)
1 min Row for calories
1 min Rest
Top Male as RX’d
DJ Wickham, 386 (Big Dawgs)
Garret, 348 (CFC)
Top Female as RX’d
Lauren Pryor, 303 (Big Dawgs)
Erin Ewasiuk, 247 (CFC)
Top Female (scaled)
Oksana, 247
A huge thanks to all who raised money, donated, participated, cheered, and supported from near and far!