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Row 5 km.[/caption] Event 1: …And Justice for All – Part 1 (100 points) Row 5,000 m We have always felt that we were not able to accurately test endurance due to the challenges of running many athletes through a very long event. We’re also aware that a long event has dramatic effects on the rest of the events in a day, and we’re not interested in an endless series of beatdowns packed into a short period. To allow us to test endurance for the Massacre, this event must be completed between Feb. 9 and 12, with scores submitted before the end of Feb. 12. Athletes can make arrangements to do the workout at Functional Fitness 204, or they can do it at the facility of their choice. Athletes can do the workout as many times as they like but may only submit one score. Once a score is submitted, it cannot be replaced – submit one score only. Scores will not be posted and will be kept strictly confidential until the morning of Feb. 13, and they will be used to determine heats for the early events on Feb. 14. Procedures Athletes must set the rower to 5,000 m and count down. Athletes may not count up from 0 and submit approximate times. We require an exact time as recorded by the C2 monitor when the distance hits 0. Someone must watch your entire row. If several Massacre competitors row together, one person may watch all athletes. To register a score, athletes must email Mike@Functional Fitness204.com with the following before the end of Feb.12 (11:59 p.m.): 1. Athlete’s time to row 5,000 m (include all decimal places available). 2. Date and location of row. 3. An in-focus picture of your face beside the rower monitor displaying your final time. Time must be clearly visible. Please have someone focus your cell phone properly. Selfies not recommended. We strongly advise you to use someone who knows how to take a decent picture. 4. The name and email address of a person who watched the entire row and will confirm your score. We are aware this test could be said to favour a larger athlete. Have no fear: …And Justice for All – Part 2 will take this into account. We are also aware cheating is possible. We are running on the honour system, and you can be assured that fictional scores will be exposed by the next events, leading to embarrassment and public shaming. Be honest. [caption id="attachment_6255" align="alignright" width="300"] Dress for success.[/caption] Event 2 – Run to the Hills (100 points) 3 rounds of: 10 KB snatches per arm (55/35 lb.) 100-yard shuttle sprint + snow hill climb Time Cap: 10:00 This event will be outdoors. Please dress appropriately. Athletes will do 10 KB snatches per arm from a swing, not from the ground. They may switch arms on the fly or return the KB to the ground to switch. KBs may not be dropped at any time; any KB returned to the ground out of control is an immediate 3-burpee penalty. We recommend light gloves that will allow you to grip the KB, as they will be cold. A KB clean and press is also permitted if the athlete cannot perform a snatch. The lift is complete when all joints are extended and you can draw a straight line from the heels to the KB. The KB must be over your base of support. For the run, athletes will be allowed to choose start positions based on finishing times in Event 1. A course will be marked, but some routes may be preferential. If an athlete does not finish, his/her position will be marked to determine ranking in relation to others. After the KBs are complete, athletes will run straight ahead up and over the snow hill. From that point forward, athletes may choose any lane or route over the snow hill provided it is inside the marked area. Athletes also may not cut off or contact other athletes. Think of it as a 1,500-m track race: athletes can take any route they want but may not impede others. Athletes will touch a marker at the far end of the field and return to their kettlebell. They must stop the clock by touching the KB. Programming notes: We firmly believe all fitness competitions should involve running of some sort, and we love the idea of using Winnipeg’s climate to help us test fitness. While we’re fans of the KB swing for fitness, they’re a judging nightmare, and the snatch makes it far easier on judges. [caption id="attachment_5870" align="alignright" width="300"] What can you get overhead?[/caption] Event 3 – Vulgar Display of Power (100 points) For max load: 2 hang cleans + 1 jerk Athletes will have 8 minutes total on their platform, with 2 minutes considered warm-up/loading time. When the clock reaches 2:00, athletes will have only 4 attempts in 6:00 to register the heaviest number they can. Athletes may only attempt 1 lift in the final minute, and lifts must be fully locked out overhead before the time limit expires. Athletes do not have to use all 4 attempts. Athletes may not return the bar to the ground between cleans or between the cleans and the jerk. The cleans can be power or squat–athlete’s choice. No extra plates may be left on the platform at any time. Judges will strictly enforce this rule. Bars must be collared. Lifters must stay within designated lifting areas. Women will use 33-lb. bars; men will use 45. Plates at each platform: 4 x 45, 2 x 25, 4 x 10, 4 x 5, 2 x 2.5. (340 lb./328 lb. total weight available) + 2 collars If athletes need more than 340 lb., they must inform their judge during the 2-minute warm-up period and additional plates will be provided. Programming notes: We’re regularly frustrated by watching videos of athletes who too often train the clean and the jerk as separate movements. In this event, we’re looking to unite them once again. Two very heavy cleans result a score of zero. The cleans are the buy-in; we want to know what you can get overhead. [caption id="attachment_3424" align="alignright" width="300"] Earned it.[/caption] Event 4 – Countdown to Extinction (100 points) As many reps as possible in 5 minutes of: 2 muscle-ups* 4 bar-over burpees (parallel to the bar) 6 thrusters (95/63 lb.) Rings will be set at a standard height for all athletes, boxes will be provided for athletes who do not want to jump to the rings. We will be enforcing the Games standard: athletes may not lock out their elbows while falling back into the next rep. We need to see lockout, and then the beginning of the next rep. Athletes do not have to clap overhead or extend their hips when performing burpees, but they must jump with two feet over the bar. Stepping not permitted. The movement starts with the athlete dropping to the ground, and the rep is complete when the feet hit the ground on the other side. *Modified athletes will do 2 chest-to-bar pull-ups or pull-ups. Programming notes: Muscle-ups should be tested in competitions, but we want to avoid a situation in which conditioning becomes irrelevant when athletes have to rest on the rings. We hope this event rewards those with muscle-up skill but still puts the emphasis on high power output over a short period. [caption id="attachment_6256" align="alignright" width="300"] Everyone loves a chipper.[/caption] Event 5 – South of Heaven (100 points) 20 (15 women) HSPU* 20 deadlifts (275/193 lb.) 40 chest-to-bar pull-ups* 20 (15 women) ring dips* 20 back squats (185/133 lb.) 20 shoulders-to-overheads (135/93 lb.) 20 front-rack barbell lunges (155/113 lb.) Time cap: 15 minutes Palms must stay inside taped boxes for HSPU – 36 wide x 24. Kipping allowed. Shoulders must touch rings, elbows must be completely locked at the top of ring dips. Athletes will have 4 different bars; no plate changes required. Male athletes will use women’s bars for the lunges as the shorter bars work better in our space. *Modified athletes will use AbMats for HSPU, sub pull-ups for chest-to-bar pull-ups, and sub 25 hand-release push-ups for ring dips. Rep numbers may be modified as well. Other modifications accommodated as needed. Athletes will have 1 second added to their time cap for every incomplete rep; each 4-foot mat will be considered a rep for lunges. Programming notes: This workout was designed to balance gymnastics and barbell movements in a medium-length chipper. Female athletes will perform 15 handstand push-ups and 15 ring dips rather than 20 to ensure time spent on bar work and gymnastics remains balanced. In general, females tend to take slightly longer on handstand push-ups and dips, and while we want to test these skills, we don’t want to defeat the purpose of a 15-minute chipper designed to test stamina. [caption id="attachment_6239" align="alignright" width="300"] Got strict?[/caption] Event 6/7 – …And Justice for All – Part 2 (50 points + 50 points) Event 6: Max strict pull-ups in 2 minutes. Immediately following with no transition time: Event 7 – As many reps as possible in 2 minutes of: 8 toes-to-bars 20 double-unders The clock will be running for four minutes. There is no transition time between events. Pull-ups will be considered “strict” if the athlete’s knees or hips do not contact the barrier bands on the way up. Incidental contact on the way down is not a fault as long as the athlete does not use the bands for support or assistance. Athletes will be allowed to use the rig to steady themselves at the bottom of the rep provided they do so with fully extended arms and do not start the next pull while touching the rig. Female athletes will be given a slightly larger distance between barrier and bar. Any grip is permitted, and athletes can either jump to the bar or use a box. Video Demo Athletes will face outward for T2B to avoid knocking feet together. Programming notes: We’ve long wanted to find a way to test strict pulll-ups but could never figure out how to do so without making it a judging nightmare. Dale suggested the barrier system about a year ago, and its simplicity appealed to us immediately. We’re testing upper-body strength in Event 6, not kipping prowess. And now that everyone is good at double-unders, we wanted to make them relevant again by putting them in a short workout in which missed reps are very costly indeed. We’re not testing to see if athletes can do double-unders and we’re not testing conditioning; we’re testing accuracy and precision, as well as speed with toes-to-bars. As indicated in the Event 1 announcement, certain events supposedly favour larger or smaller athletes. As more weight and longer levers generally work better on the rower, these events use body-weight movements only, with a total of 100 points available. [caption id="attachment_6257" align="alignright" width="300"] Like Van Halen.[/caption] Event 8 – Motörizer (100 points) 2 rounds of: 8 front squats (205/143 lb.) 60-foot mat drag Agility course 60-foot mat drag Time cap: 4 minutes Racks will be provided, and bars must be returned to the rack safely and under control after lockout. Athletes may break up the sets if needed. Mat drags will use standard 4×6 rubber stall mats weighing approximately 100 lb. The athlete must move backward. In the agility course, athletes will be required to clear a series of 5 PVC hurdles twice (there and back). The hurdles will be constructed to ensure safety. Touching the hurdles does not incur a penalty; breaking any hurdle incurs a three-burpee penalty payable immediately at the end of the agility course. Athletes must attempt to jump hurdles and cannot simply run through them and pay the burpee penalty. Athletes cannot jump multiple hurdles at once. Hurdles will test agility rather than max vertical jump; they will be placed between 24 and 30 inches for the men and 20 and 24 inches for the women. Programming notes: We’ve enjoyed the quick finishes to the Games and regionals in recent years, and we wanted to create a burner of a race that would require quick squats of medium weight as well as nimble movement. The legs will burn quite a bit here, but the event will only take about 2:30 or so. When laying the flooring at Functional Fitness 204 in 2010, we realized the difficulty of moving rubber matting, and we’ve always felt it should appear in a competition.