CF Oakland Throwdown

I don't know if many people have had a chance to check out the CF oakland website for the WOD but it is a little crazy. It will definitely put us through our paces. (Eat your Wheaties.) We should carpool. I know that I'll be staying a little later to hit a restaurant in Oaktown after, so if you have no reason to get back soon, give me a call for a ride 408-656-7007.

The workout will involve 3-person teams. For scoring purposes, results will only count if there's at least one woman on the team. This doesn't mean that all comers won't be welcome (they most definitely will be), it just means you won't be in the running if you compete with an all-male team.

The Workout:

For Time:

100 power cleans @ 185#/115# (floor to shoulder)
100 push jerks @ 135#/95# (shoulder to overhead)

Followed by 100 burpees

The Rules:

1. During the barbell lifts, only two people can be going at once (one person will always be resting).
2. During burpees, only one person can be going at once (two people will always be resting).
3. The burpees cannot be started until both of the barbell exercises are complete (100 reps of power cleans and push jerks are done with).
4. Teams can divide up the reps for each exercise however they see fit. Everyone on the team must do at least one rep of each of the exercises for their score to count.

The descriptions we've chosen for the barbell lifts can only loosely be called power clean and push jerk. For all intents and purposes, for a rep to count for the clean, you have to move the barbell from the floor to racked on your shoulders, with legs and hips fully extended. For a rep to count for the jerk, you have to move the barbell from your shoulders to overhead, with a portion of the ear visible in front of the shoulder, and with arms, legs, and hips fully extended.

This means you can power clean the barbell; you can deadlift and reverse curl it, you can do whatever you need to. It means you can shoulder press the weight overhead, you can push press, push jerk, or split jerk it. Obviously, more efficient technique will be rewarded, but the choice is yours. You simply have to meet the standards for the movement for a rep to count.

Click on the "Continue reading..." link below to see photos of the bottom position and top position for the three movements that will be contested this Saturday (power clean, push jerk, and burpee). These are the movement standards for the competition. Read them, study them, know them.

And one more note: Scaling of the workout will be allowed.