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WOD – Wednesday, August 26, 2009


WOD – Wednesday, August 26, 2009

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

New… no my previous

if you cant do DU’s then just do Singles.  Just go hard core

Lindsey Sit-Up

Lindsay full ROM on Sit-Ups


This will be emailed to all paid participants as well (we advise you to pay now if you are coming so that you don’t miss out on valuable updates).  At 9:30am we will be explaining the specific rules of the run, sit-ups and dead-lift.  This will take approximately 15 minutes, at which time we will have the first heat (the beginner heat) draw numbers from a hat for stations.  There will be ten stations in the gym, so ten individuals will race at a time.

We will load up heats so that an Intermediate may run during the first beginner heats, and likewise some advanced may run during the intermediate heats.  This will be done if it appears as though there might be late entrants to the competition as an effort to minimize total heats.  There will be at least four heats at this time, and there could be as many as six.  There are no cut-off times, meaning that if you are competing at the advanced level, you might not want to be around at 9:30, when your start time will likely be after 11:30am.

There will be competition officials around to tell you the details of the techniques specifics if you miss the initial instruction, or you can learn from watching the competition.  By being present, you will automatically be considered a volunteer as well, to judge prior competitors.  We will be sure you have full understanding of the rules before you are asked to help judge.

There will be tents set up outside the gym with viewing into the gym as well as of the running area.  Folding chairs and dynamax balls will be available for seating.  Baked goods, bananas and oranges will be available to eat, and water to drink.  If you want more than water, bring it with you.  Food and beverages are free to competitors, spectators can buy water but are welcome to bring food and drink with them.

Awards for each category will immediately follow the completion of that category, and will move along very quickly.  One of our primary goals is to insure that this event does not drag on into the afternoon.  There are competitors coming from all over Atlanta, representing at least four CrossFit affiliates that we know of, we look forward to sharing our CrossFit community with the larger community of Atlanta, sportsmanship and goodwill will preside over this entire event.  We look forward to seeing you this weekend!

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