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WOD 1: “Stone Complex”

12 Minute AMRAP of

• 10 Stone Complexes (5 Per Partner)
• Run 1 Lap Around Building

• 20 Power Snatches (115/85)
• 50 Toes to Bar
• 20 Power Snatches (115/85)
• 15 Muscle-Ups (can be partner assisted)
• 20 Power Snatches (115/85)
• 20 Male + Male, 15 Male + Female, 10 Female + Female Handstand Push-Ups

General Rules

Location

The games will be held rain or shine at CrossFit RVA at 904 West Leigh Street, Richmond, VA, 23220

Athlete Check In

Athlete check in begins at 8AM SHARP and closes at 8:20AM. DO NOT BE LATE.

Live Scores

Find Live scores here.

Waivers!!!!

Please print and fill out this waiver to save time during check in.

Seating

We encourage everyone to bring a camping chair or something similar, as seating will be limited.  If the weather is nice, feel free to bring a 10×10 canopy so you can relax between events away from the crowd.  There will be room available out back to set them up.

Heat Assignments & Schedule

Saturday

8AM – Check In

9AM – WOD 1 Starts

12:30PM – WOD 2 Starts

2:30PM – WOD 3 Starts

Sunday

9AM – WOD 4 Starts

12:30PM – WOD 5 Starts

3PMish – Closing Ceremonies

Click this link for heat assignments.

Parking

Some parking will be available on site, as well as street parking on our block.  If all parking is full, head across Leigh Street into the residential area, and spots should be available nearby.

Hotels Options

Omni ($$$)
DoubleTree ($$)
Crowne Plaza ($$)
Holiday Inn Express ($$)
Comfort Inn ($)

Spectator Fees

Children 12 and Under: Free
Everyone Else: $10 for the entire weekend (cash only)

Changing Team Members

Changing Team Members is no problem, just keep the division and the team name the same.

Coming soon:

• Prizes
• Heat List/Schedule

BUY TICKETS HERE!!!

We’re pleased to announce the 3rd Annual Charlottesville Super Fit Games 2012. Inspired by CrossFit Charlottesville and the CrossFit Games, we decided to hold our third annual local competition. We’ll choose a local community organization to benefit and all of our proceeds will be donated to the Boys and Girls Club of Charlottesville. We will officially be the largest event in the Mid-Atlantic with 200+ competitors! We sold out way in advance last year, so don’t delay your ticket purchase.

Games Idea

We believe being fit means being able to do well across a variety of different physical tests. As such, we’ve designed a competition that tests people for all-around skills. It will be super fun to watch and we’ll label our winners Charlottesville’s Fittest athletes.

Games Date

The event will take place on January 21st and 22nd, 2012. We will start things off at around 8:00AM on Saturday and target our final workouts for the afternoon on Sunday. Detailed schedules will be announced soon.

Games Format

The games will incorporate a variety of different skill sets and be scaled to any level athlete. We will incorporate standard CrossFit movements in workouts that will be selected to test athletes in strength, endurance and skilled movements. We will announce the 3 to 5 individual events 48 hours prior to the competition. We will hold a final event for the top male and female finishers in the regular events.
Sample Workout Formats
Event 1: 3 Rounds of Row 500 Meters, 21 Squat Cleans, 21 Burpees
Event 2: 1 Rep Max Deadlift
Event 3: Run 800 Meters, 50 Double Unders, 50 Overhead Squats, Run 800 Meters

Divisions
We will host three division in this competition:

• RX: Rx means you can do almost every named workout RX. Cash prizes will only be given to the RX division. We encourage most athletes to enter this division.
• Open: Open means you scale your workouts about half the time. Events will be scaled from the RX division and approachable like the CrossFit Games open workouts.
• Masters: If you are 45+, this is your division. We will scale like in the Open division.

Games Scoring
First and foremost the games are about raising money for our charities and having fun. Athletes that do the best overall will win the games. Scoring will be described in more details when we announce the events.

Prizes
We will have a prize basket for our winners from our sponsors. We will also have over a $1,000 in our cash purse for RX division winners.

Entrance
Games will be open to all level athletes over the age of 16. We encourage athletes to be familiar with different fitness domains and have some exposure to CrossFit style workouts. We will do our best to scale the event to all levels. The early bird entrance fee is $69 and will go up to $99 on October 1st. THERE ARE NO REFUNDS OR TICKET EXCHANGES. Entrance will include a t-shirt, participation in all of our regular events and a sponsor bag. All athletes will be required to sign a waiver. Competitors will be capped at 200.

Games Location
The games will be held rain or shine at the Charlottesville Boys and Girls Club at 1000 B Cherry Ave, Charlottesville, VA 22902.

Spectators
Please bring a minimum donation of $10 if you want to spectate. Additional online payment options will be available for spectators when we are close to the event. Kids 16 and under are free.

Weather
Last year in January we had a blizzard. This year we will plan one event which will most likely happen outside, regardless of the weather. Please come prepared.

Charity
Proceeds from the event will go to the Boys and Girls Club of Charlottesville.

Sponsors
If you want to sponsor this event, please contact us at games@crossfitcharlottesville.com or at 434.260.0209. Ideas for sponsorship include subsidizing t-shirts, prize packages and/or event day food/water donation. We have lots of open wall space for your brand and will have the fittest people in the area competing in the event.

SuperFit 2011 opened it’s doors around 7AM on a cold Saturday morning. Competitors started setting up camp and awaiting the first event for the day and a full list of WODs.  We welcome our returning champs from 2010, Todd Edmunds and Katie Wasalaski.

Individual Skill Test

Their first workout, named “Individual Skill Test” included 2 minute max unbroken attempts at L-Sit hold, Medicine Ball Pullups (20/14), Overhead Squats (135/95) and a 500 Meter Row. We wanted to test athletes on their ability to complete skills that generally translate into good CrossFit metcon performance. Each event was scored individually and the total Skill Test score counted as one WOD for the day. On the women’s side, Becky Conzelman showed no weaknesses and dominated the overall points for the category. She was followed closely by Gretchen Kittelberger who bested people on the L-sit by a full 30 seconds.  Katie Wasalaski took third in the event closely following Gretchen.  For the men, Dan Samanov took a commanding 1st place lead after doing well in all the events, followed closely by Todd Edmunds and Jeff Tincher. The skill test challenged athletes more than expected and many competitors were surprised and how difficult the overhead squats and row became after completing the l-sit and pullups skills.

Event 2 “Stings Like a Bee”

We programmed 5 rounds of 6 deadlifts (275/185) and 24 double unders to test strength and agility in a short time domain. Athletes had to demonstrate raw strength and maintain composure in an agility movement.  On the Men’s side, Jason Hoggan stood out, finishing with a blistering 2:16, a full 12 seconds faster than the next fastest competitor. For the women, Katie Wasalanksi showed her strengths and took first with an fast 3:13 time, with a three second  gap between her and the next competitor.  Athletes quickly learned that precision in the double unders separated the playing field.  Athletes also found the spacing was (too?) tight and we had a few moments of rope face hitting.  We also had a competitor finish the event without pants.

Event 3 “Death Becomes Us”

Fran is bad, death becomes us is worse.  At least that’s what we heard competitors saying. For six minutes, athletes had to do 7/4 chest to bar pullups on the minute and complete as many squat clean thrusters (115/75) for points during the non-pullup time.  The first men’s heat all fell to the ground when the buzzer rang.  When the scores were tallied, Todd Edmunds came out ahead with 45 reps.  Second and third place scored 43 and 41 respectively.  On the women’s side, the trend followed. Becky Conzelman scored first with 45, Gretchen Kittelberger second with 40 reps and  Katie Wasalanksi with 39 reps.

At the end of Day 1, the top three women had scored 1st, 2nd or 3rd in each event, dominating the pack and within 1 point of each other.   They had separated themselves from the next closest competitor by a full 14 points.  With no major hiccups, Day 2, would be about jockeying for podium spots. On the men’s side, the playing field was still up for grabs. Todd Edmunds had a commanding 5 point lead, bu there were only 15 points separating competitors ranked 2nd through 6th.

Event 4 KB Complex “The Great Equalizer”

We designed a 10 minute amrap with 20 swings (55/35), 10 goblet squats and 10 total oh kb squats to test metabolic capacity and midline efficiency.  We assumed it would give larger competitors an advantage that they didn’t necessarily have in Day 1 events. We were right.  8 of the top 10 Men had changed positions, but Todd Edmunds had furthered his lead. He now had 11 points going into the final event and his 1st place victory was assured.  On the women’s side, Katie Wasalanski had to drop out because, to everyone’s surprise, she had been competing with a broken finger and things had gotten worse.  That opened up the third podium spot to Amy Crawford, Courtney Modecki and Shanyn Tuftee who had qualified for the final event.

Train Wreck

Our final event was a chipper which included box jumps, heavy lunges, an 800m sandbag run, ground to overhead and muscle ups. Even though scores counted double, Todd Edmunds couldn’t lose his first place spot and Becky Conzelman and Gretchen Kittelburger were guaranteed either 1st or 2nd. Gretchen came out of the lunges in first, but Becky passed her on the run and maintained her lead through the end, taking 1st.  Courtney Modecki’s 3rd place finish put her on the podium.  On the men’s side, Dan Samanov’s 4th place victory put him at third on the podium and John Steger’s second place victory put him in second overall.

The Results

Men

1st Place – Todd Edmunds (16 Points Overall)

2nd Place – John Steger – (23 Points Overeall)

3rd Place – Dan Samanov (32 Points Overall)

Women

1st Place – Becky Conzelman (8 Points Overall)

2nd Place – Gretchen Kittelberger (13 Points Overall)

3rd Place – Courtney Modecki (39 Points Overall)

Full list of results.

Thanks to all the sponsors, athletes, spectators and volunteers. The event ran smoothly and it’s because of all the nice people in the community. I look forward to SuperFit 2012.  If you have any pictures or videos, please share in the comments.

Scoring reminder:

#2: We did 200 – (# of reps) for people who didn’t finish.
#3: We did x.1 for people who scaled.

Heat Assignments for Sunday.

If you want to follow the event live, here are the links:

Live Twitter Feed

Live Score Feed (HTML)

Live Score Feed (PDF)

Live Score Feed (XLS)

First, read our FAQs section.

LUNCH FOOD WILL BE SERVED at Noon by Dan from Eppie’s. He has 100 portions of BBQ and some salads for you. $7 cash or check.

Are spectator tickets available?

Yes, you can buy them at the door for $10 cash.

Do I need to print my ticket?

Yes, please bring your competitor ticket or receipt if you are a spectator.  Don’t be late for check in if you are a competitor.

Can I change my t-shirt size?

You can after everyone is checked in later in the day. If you got in off the waitlist, you need to wait till we have everyone checked in for your t-shirt.   You can still get a t-shirt if you registered but aren’t competing.

Are the heat times accurate?

They are estimates and we will likely try to move through heats faster than planned, so please arrive about 30 minutes early for your event. We will be making announcements through the day. We won’t start the events before the scheduled time.

Do we have heating?

Yes we have heating in our main competition room, but we do not have heating in the 1000 sq foot separated rest area. It’s inside and has low ceiling, but I would bring a blanket just in case.

Will it be loud?

We won’t be blasting music at insane levels, but it will be loud. I recommend ear plugs for comfort.

Competition Etiquette

• Don’t yell at the judges. We will throw you out of the competition if you yell at any of the judges.  Bring up judging issues prior to an event directly with me or the head judge in the heat. Judging standards are always tough, but don’t question judges mid-WOD.
• Please arrive early to your heat assignments and respect the judges’ decisions of placement position.

Movement Standards

We will briefly review movement standards before each event and that will be your last opportunity to ask questions. If we see stuff happening in a workout that isn’t generally accepted as a movement standard, we can make a change mid-WOD. Just don’t try to cheat.

Scaling

There is no scaling in the skills WOD or the final WOD.  So long as you can do at least one rep in any of the other WODs, you can score points. It’s better to finish a small portion of a WOD RX’ed than to scale and finish the entire thing. If you wish to scale WODs 2, 3 or 4, you will be marked a time, but you can’t rank higher than anyone who has done the RX.  There is no indicated scaled level for any of the WODs. You need to tell your judge PRIOR to starting that you intend to scale.

Any other questions not related to the WODs?

Update: Please click here for heat assignments.

Note: scoring is done cumulatively with each event contributing to a ranking and that ranking added to your total score. The lower your total overall score, the higher you rank. Scores will be published live on the internet.  We will discuss movement standards before each event, but special notes on movements are made below.

100 handstand pushups for time was vetoed, but here are the WODs we have in store:

Event 1: “Individual Skill Test”

• 275/185lb Deadlift, 6 reps.
• 24 Double Unders

Time cutoff is 7 minutes. If you don’t finish, your score is total number of reps, but you can’t rank higher than someone who does finish.

Event 3: “Death Becomes Us”

• 6 Minute AMRAP of Max Rep Squat Clean Thrusters (115 / 80)

Starting on the first minute, and every minute thereafter, do 7 for men and 4 for women chest to bar pullups.  Score is total number of thrusters.  And no, you don’t have to do pullups on the last minute.  We will not allow a pause between the squat clean and thruster, so no jerking or push pressing. There must be an unbroken movement from the bottom of the clean to the top of the thrusters.  You can pause in the bottom of the squat.

Event 4: “The Great Equalizer”

10 Minute AMRAP

• 20 KB Swings (55# / 35#)
• 10 Goblet Squats
• 5 OH Squats (each arm)

A Goblet Squat means you hold the kettlebell in front of you and it is not allowed to rest on your shoulder. Score is total number of reps.  On the swings, we are looking for the kettebell to be pointing straight up overhead and the shoulders totally open. If the bell droops, that’s a no rep.

Event 5: “Train Wreck”

• 50 Box Jumps (~30″ / 24″)
• Lunge Length of Mat (~40 Feet). Men hold 52# Sandbag and 55# kettlebell however they want. Women hold 32# sandbag and 35# kettlebell however they want.
• Run 800 Meters with the sandbag.
• 10 Ground to Overhead (135# / 95#)
• 10 / 5 Muscle Ups

The top 5 men and the top 5 women will compete in event five. The final event score counts double given the smaller number of competitors. Bar positions will be determined by who comes back first from the run. Muscle up stations will be chosen in order of ranking g0ing into the final event. For muscle ups we will need the arms to be fully extended at the bottom and see the wrist turned outward. Time cutoff is 25 minutes and whatever place people are is the final place.