OVC "OPEN" Performance Challenge RESULTS!

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Over the past 12 weeks we have challenged ourselves to work harder and eat healthier as part of the 2018 OVC "OPEN" Performance Challenge.  

We experienced the excitement and struggles of the CrossFit Games Open together and grew as individuals, teams, and a community within OV CrossFit.  

In this time we improved in every aspect of our fitness leading to amazing results during our check-out assessments over the past few weeks:

  • 330lb. Cluster Improvement
  • 942 second Assault Bike Improvement
  • 440 rep Wallball Improvment
  • 211lbs. Weight Lost
  • 97.7lbs. Body Fat Lost
  • 2,204 Individual Classes Attended

This was named a "Performance Challenge" because at the end of the day nutrition is about what you put in your body to fuel its performance in life, work, and sport.  What you choose to eat is a direct result of the output you will get, whether too much or too little.  We hope that everyone was able to realize this in some way during the challenge and make changes that will improve their fitness and life.    

After calculating all scores we are excited to announce Team Ionic as the winner of the 2018 OVC "OPEN" Performance Challenge!  Congratulations to them, as well as all the other amazing teams on their performance.

We additionally want to award several individuals for the improvements they were able to make in nutrition and performance on a personal level throughout the challenge.

Most Improved Body Composition

Dawn Schoolcraft

Dawn Schoolcraft

Gaby Martin

Gaby Martin

Most Improved Performance Results

Mark Waters

Mark Waters

Karen Norman

Karen Norman

Thank you again to everyone who participated in this year's challenge.  We look forward to doing this event again next year, as well as adding other performance challenges throughout the year for our members to take advantage of!

18.4 Standards/Tips/Pointers

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Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

VARIATIONS

Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Tips and Pointers

  • Spend a decent amount of time warming up your posterior chain and shoulders.  This workout is fast but you need to be ready for the fatigue to add up even faster.  
  • Go into the workout with a plan... Maybe that plan is to attempt to RX Diane for the first time ever.  Whatever it may be do not come out too hot that by the round of 15 you are no-repping left and right.  
  • Unless you know you are capable of getting to the second part of this workout, focus on Diane.  If you get further just keep moving and when it comes to the handstand walk, do your best and have fun!

Movement Standards

It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced.  In bold are a few to pay particular attention to:

  • This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
  • Two separate barbells may be used for deadlifting during the workout. If one barbell is used, the athlete may receive assistance with changing the load.
  • Be sure to review and properly measure handstand height for each athletes HSPU.
  • Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked target line.
  • At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch above the line at the beginning and end of each rep. Kipping is allowed.
  • A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.
  • At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.
  • The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.
  • If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.

Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm!  Feel free to bring dinner, a snack, or a drink and hang out for the evening.

As we mentioned before... have fun!  We knew these movements would come up eventually and now its time to give it your all to maybe get your first muscle-up or pull-up ever.  Cheer on your OVC community and do your best!

Welcome to #18POINT4!

18.3 Standards/Tips/Pointers

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Shoulders, Shoulders, and MORE Shoulders!

 

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

Tips and Pointers

  • Spend a decent amount of time warming up your shoulders and loosening up.  
  • For a majority of our athletes there will be three approaches to this workout.  For some it will be important to pace and be smart with the volume of muscle-ups.  Many will be going for their first muscle-up!  Others might be trying for their first pull-up!  Whatever the case may be... Get as far within the workout as you can and then have fun with the rest.  
  • Don't be afraid to scale!  Check your ego at the door and realize that if you just got pull-ups this year, the scaled version of this workout will hurt if you do it right.  It will also benefit you the most.  

Movement Standards

It is EXTREMELY important that all athletes and judges read this section to be sure that proper movement patterns are being enforced.  In bold are a few to pay particular attention to:

  • The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
  • The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.
  • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.
  • The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.
  • At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
  • This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.

Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm!  Feel free to bring dinner, a snack, or a drink and hang out for the evening.

As we mentioned before... have fun!  We knew these movements would come up eventually and now its time to give it your all to maybe get your first muscle-up or pull-up ever.  Cheer on your OVC community and do your best!

Welcome to #18POINT3!

3.9.18

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Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches