Beer City BeatDown!

WOD 1

- Teams have 20 minutes, 2 bars and access to all the weights they need.

- Each member must log a 1RM Snatch and Clean/Jerk during this 20 min.

- Each team will be assigned 1 judge for their 20 min. session. Only 1 member at a time can be judged

for a 1RM (team members can warm up or set up weights on bar 2 while bar 1 is being used to attempt a

1RM, but we won't ask one judge to score two athletes simultaneously).

- Teams can use the 20 min however they would like. There is no rule about which lift the athletes have

to 1RM first. All that matters is that each athlete gets a successful lift on each movement within the 20

min period.

- Scores will be adjusted based on each athlete's weight and age, using the formulas detailed below.

Each final team score will be the cumulative snatch and clean/jerk formula-adjusted totals.

- Using the formulas also allows us to award individual male and female winners in the snatch, c&J and

overall "olympic total" categories, bringing a unique individual component to a team competition.

Athletes will be ranked based on their final adjusted totals and scored according to percentiles. Males will

be ranked against males, females against females. Each athlete will earn a score between 1 and 100,

based on their percentile rank.

The Formulas: Each athlete's final total number will be produced using the Sinclair Formula to account for

weight and Malone-Meltzer Coefficient to account for age. Click the Master's Weightlifting link below and

scroll to the bottom for access to both tables.

*For example, to determine a lifter's "formula" total one multiplies

his/her actual total by both the Sinclair coefficient and Malone-Meltzer coefficient.*

*From the Sinclair table (or formula) for a MALE: Body weight 93.7kg ->

coefficient 1.133649*

This means we'll be weighing you in and checking your photo id for birthdays at registration. It's a pain

and will add 5 min to your check-in, but will provide us a true "pound for pound" lifting event that's

adjusted for age.


Ended up taking 7th overall in the Rx division for the Oly total with a snatch PR of 110# and C and Jerk PR of 145# at 37 years of age and I weighed in at 120 lbs. 
Our team total was 255.5



WOD 2

One team member at a time...teams can place athletes in any order they want. No teammate is allowed

to do more than one of the following sets.

5 Hand Release Pushups (Scaled can do 5 hand-release or 10 from knees)

5 Pistols (alternating legs) Scaled: 10 Air Squats

Row 1000m

10 Hand Release Pushups (Scaled: 10 HR or 20 from knees)

10 Pistols (alternating legs) Scaled: 20 Air Squats

Row 750m

20 HR Pushups (Scaled: 20 HR or 35 from knees)

20 Pistols (alternating legs) Scaled: 35 Air Squats

Row 500m

30 HR Pushups (Scaled: 30 HR or 50 from knees)

30 Pistols (alternating legs) Scaled: 50 Air Squats

Row 250m

Teams are responsible for setting the rower back to zero each time, as the judge will be scoring reps.

Teams are allowed to place their next rower on the machine to get set and customize their preferred

adjustments to the damper and binding while their other teammate is completing their movements.

This wasn't our best WOD primarily because the pistols were very assisted- thus leveling the playing field.  We finished in 11:58 (with 20s row deduction) for a 14th place finish.  Daniel went first, Sean next, I went third, and Nadia finished.

WOD 3

100 Thrusters (115/75 Rx, 80 reps @ 95/55 Scaled)

100 KB Swings (70/53 Rx, 80 reps @ 53/35 Scaled)

100 Box Jumps (30/24 Rx, 80 reps @ 24/20 Scaled...Step-Ups allowed for Scaled)

100 m Overhead Walking Lunge (Rx Holds 45/35# plates, Scaled 25/15)

1. There may be a short run/transition from the box jump station to the lunge station. This run could

include negotiating an obstacle or other shenanigans. Or...it may not be anything. We're not sure yet.

2. The lunges will be done in sand, using a beach volleyball court (Jeans and aviator shades are

optional).

We also didn't do well on this one, but we had a judging snafu on the DU as the judge forgot to count Nadia as she was going... anyway, we had some timing issues but moved steadily.  We didn't finish in the 15min time cap with 1 lunge left to go.

WOD 4

1/3 mile run by 2 team members (each carrying a 20# medball or sandbag)

After both finish run, then...

25 Overhead Squat (115/75 Rx, 75/35 Scaled) by 2 team members that didn't run (each team member

must complete 25 each, can't break them up, that's 50 total combined) then...

25 Overhead Squat by 2 that ran. Then...

80 Bar-Facing Burpees in 8 sets of 10, each athlete does a set of 10 in order until all 80 are complete

(each athlete will end up doing 2 sets of 10 total). (Scaled does normal burpees) Then...

25 Sumo Deadlift High Pull (115/75 Rx, 75/35 Scaled) by 2 team members that didn't run, then...

25 SDHP by 2 that ran. Then...

1/3 mile run by the 2 teammates that didn't run to start the WOD, each carrying a 20# medball or

sandbag.

Notes:

- One group of two can't start until BOTH members of the other two complete their task (for example,

teammates A and B must finish all 25 of their overhead squats before teammates C and D can start

theirs).

- The run is one lap around the paved speedway track. There are no obstacles or tomfoolery planned for

the run (as of yet). There is a very slight angle on the track (see location pics on the July 16 posting for a

better idea of the track). 

We actually did relatively well on this one with a 7th place finish in 13:10.  

All in all we placed 10th out of 25 Rx'd teams.  I was a super fun day with a great team!