CrossFit is elegant  in that all workouts can be scaled and there is always competition at every level. You can compete against yourself or compete against others; either way you will find that at any level you are required to work at your maximum output.

      Kick the tires and light the fires, it’s that time of year! The annual Intrepid in house games!

Who: Any current Intrepid can sign up if they wish to test their limits in a friendly competition with their peers. Everyone is encouraged to sign up! Invite your family, friends and bring the kids to come spectate. It’s a fun day in the wonderful sunny weather.

What: I like to think of competitions outside of the gym as doing a workout with friends I haven’t met yet. In house competitions are just a day of workouts WITH my friends. It’s a winning situation! There will be 3 divisions and each athlete will be placed in a division based on their abilities. Don’t have your double unders yet? That’s cool, you’ll be in a division where everyone else is on the same page. During the competition each participant will have a judge counting reps while ensuring that the movement standards are met. There is a brief explanation below of the movement standards. It doesn’t necessarily mean that the movement will be in the workouts though. But it’s best to be prepared for everything.

When: We are planning for September 21. Expect this event to last the majority of the day. Plan accordingly. There is enough time between now and then for an athlete to start dialing in their diet (as you should be), working on their weaknesses and definitely enough time to let your friends and family know so that they can plan accordingly.

Where: Here at Intrepid you silly birds! The parking lot will be closed to accommodate vendors, workout space and spectators.

Why: It will be fun and it will help you reach goals. You have plenty of time to get those goats and improve on movements that may be difficult for you right now.

There will be much more information to come but if you have any questions now post them to comments!

Movement standards:

Novice

• Range of motion requirements on squats and presses
• Good working understanding of C&J and Snatch from the hang position
• Pull ups with blue band
• Box jumps 16/20″
• Wallballs with 8/12#
• Kettlebell swings 26/44#

Intermediate

• Kipping pull ups without bands
• Double unders
• Wallball shots with 12/18#
• Box Jumps 20/24″
• HSPUs to one abmat
• Plank push ups
• KBS 35#/53#

Advanced

• Muscle ups (men)
• C2B PU (women)
• Pullovers
• KBS 44/62#
• Thrusters 95/135 *
• DL 155/225 *
• CJ 105/155 *

*in a metcon capacity (not in strength set)

07.21.13 REST DAY