Starting at 9am, coaches will be on hand to demonstrate rules; to judge technique; to score you at your best. You may choose to start at any time before 12 noon.
THIS IS TODAY'S CROSSFIT GROUP. As such, if you want your scores recorded and judged, you must use your CrossFit punch card and / or pay a one-time fee of $10.
You're welcome to use the gym during non-CrossFit group times to perform a different workout.
1. Time clock starts from the initiation of the first recorded attempt. Staff must be notified that an attempt is underway for the lift to count.
2. Each attempt by each lifter will be videotaped for later review. Staff will handle the videography and provide judging on each lift. Since judging will be done "from the hip," later review of each lift may disqualify an attempt. Be SURE!
3. Each athlete will have precisely two hours (from first recorded attempt) to finish all six lifts.
4. An athlete may make three judged attempts at each lift. Failure to pass a lift in three attempts means disqualification, and the clock keeps ticking. You must have at least one out of three attempts passed in each lift to continue. However, there's no minimum number of lifts; if you want to move on after having your first lift passed, that's fine.
5. Athletes may begin the SUPERMEET at any time between 9am and noon (gym closes at 5pm.) Athletes starting later than 12pm will finish at 2pm, regardless of the shortened time window.
6. Lifts may be done in any order.
7. We love these lifts. The honour to be earned by big lifts is not scalable. Half-reps do not qualify for partial credit.
8. Lifters may wear a lifting belt on any lift, and wrist wraps on the press only. No wraps allowed on deadlifts.
9. Respect 'platform rules': never cross a platform with a lifter on it; clean up your own chalk and sweat afterward; don't distract a lifter by walking near them while they're setting up or lifting.
PULL-UP - All pull-ups must start from a dead hang (elbows completely extended) and end with chin above the bar. Any pull-up variation is acceptable as long as it meets the defined range of motion. No kipping! Weight must be suspended from a fall-arrest harness OR the gym backpack.
CLEAN & JERK - The athlete pulls the loaded barbell from the ground and receives it in a full or partial squat. Full squat is met when the crease of the hip falling below the knee or patella. From the squat, the athlete may receive the bar overhead in anyway – thruster, press, push press, jerk. Elbows and shoulders must lock out with bar overhead. Overhead defined as arms holding bar above the body whereas the ear is visible at the anterior of the bicep. Knees and hips must also be at full extension at lockout. Feet must return to parallel for the lift to be completed. When dropping the bar, the athlete will keep his/her hands on the barbell until it has passed the chest. There is no “dumping” the bar from overhead intentionally.
DEADLIFT – The athlete pulls the loaded barbell from the ground and stands with knees and hips in full extension and locked. The athlete may not “dump” the bar from the standing position, but may allowed it to drop with hands on the bar at all times for safety. Once upward motion is established, there may not be any downward motion (no hitching.)
BACK SQUAT - The athlete will descend until the crease of the hip is below the sweep of the quadriceps. That means thighs parallel to the floor, at a minimum. Bar must be in a Back Squat position. The lifter's feet may not move during the lift. Squats must be done INSIDE a power rack, with spotter bars set. Judging may not be done by the spotter. Athlete must descend from – and return to – a fully locked-out position (it's a good idea to wait for the judge to say, "rack!" before you put the bar down.)
BENCH PRESS - Lifter will unrack the bar and hold it still at lockout until the referee gives the 'Down' command. Lifter will lower the bar and stop WITH THE BAR COMPLETELY MOTIONLESS on their chest – NO bouncing – and press it to lockout. They may not rack until the referee gives them the "Rack" command. The athlete's heels must remain motionless on the floor; their butt can't leave the bench (even on one side.)
SNATCH - From the ground, the lifter must move the bar overhead in one motion. There is NO pressing allowed on a snatch. You may perform either a power snatch (no scoop, slight dip to catch) to a full squat snatch (scoop phase, full squat at the end) but must finish the lift with feet parallel in a full standing position, arms fully locked overhead, and hold for 2 seconds. Failure to hold lockout will result in a disqualified lift. Hint: keep your elbows higher than the bar as long as possible. Slow bar speed at the 'top' of the snatch, combined with low elbows, may be mistaken for a press and therefore disqualified.
When in doubt, do what you know is right. Even if it means a lighter weight, don't cut corners. Ask referees for clarification. Keep it fun; make mistakes; chalk up; yell; be loud. Slap people on the back. Congratulate lifters you've never met. Yell and scream and do all the things that make us happy to be part of your Catalyst family.
Then, eat: at 4pm, come back for the Catalyst Family Potluck. Bring a dish and a chair, and tuck in. No gift necessary; many members of the group have purchased gifts for CAS children, and those will be picked up in vans this evening.