CrossFit Events & Barbell Club Updates

Hello CrossFitters,

We wanted to give you all a few updates on some up coming events and a change to the Barbell Club.


Barbell Club

We have received good feedback about the new Barbell Club.  People seem to be enjoying the programming and its great to see more and more people joining the club and doing the workouts.  Now that we are a few weeks into the club we are noticing what is working and what isn’t working so great.  Below is a change we will be implementing as of tomorrow, May 18th.

  1. Barbell Club workouts posted for Monday and Wednesday MUST be done at 7pm on Monday and Wednesday.
    1. Reason: We have had people come in to do the Barbell Club programming at 5pm or 6pm instead of 7pm.  This is causing a couple of issues for us as we are limited to space, equipment, and coaching resources at 5pm or 6pm for the regular CrossFit classes.  We strategically set the club for 7pm to avoid the issues above.  We want to make sure we stay true to the CrossFitters who come to take a CrossFit class at 5 and 6pm.
  2. If you can’t do Barbell Club at 7pm on Mondays or Wednesday you CAN make it up the following day Tuesday/Thursday.  Those days are more focused on body weight exercises so there is a bit more space and equipment available.
    1. Note:  If you are making up the Barbell Club be aware there may NOT be a coach available to help you with tips or techniques.  If you need tips and technique advice please come to the dedicated club time at 7pm on Monday, Wednesdays, and 11am on Saturdays.  The coaches priority are the classes on the regular schedule.
    2. Note:  If you are making it up and for whatever reason the coaches need the space or equipment because the regular class is large we will politely ask you to stop.  We are sorry for the inconvenience but regular classes on schedule ALWAYS take priority over open gym.
  3. If we do see anyone doing the Barbell Club programming early on Mondays or Wednesdays, the coaches will politely ask you to stop.  No exceptions will be made even if 5pm or 6pm is small.  We don’t want anyone to think its ok when they see someone else doing it, then before you know it everyone will start to do it.
  4. If you are doing the Barbell Club or any class for that matter please put your equipment away.  This includes erasing those small little whiteboards and returning it to the stack so someone else can use it.

We hope you all understand these rules.  Remember Barbell Club is a supplement to our regular CrossFit classes.  Regular CrossFit classes will take priority over Barbell Club.  Please let us know if you have any questions.  Thank you.


Memorial Day Murph WOD

We will only be offering one CrossFit class over the Memorial Day holiday weekend.  For this special class we will doing the “Murph” Hero WOD, as a tribute to Michael P. Murphy.   Murph was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the war in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.  This was one of his favorite workouts as he would call it “Body Armor” as he did it with a 20lb weighted vest.

The class will be Monday May 30th at 9am.  The workout can be done solo if you are feeling ambitious or with a partner.

For Time

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

CrossFit Park WOD June 4th

Because we are hosting a self defense seminar at Evolution on June 4th we will be holding our normal CrossFit class at the park on June 4th at 9am.  Holleigh Bernson Memorial Park is located at the corner of Sesnon and Porter Ranch Dr.  There is a parking lot located on Sesnon Blvd.  Below is a map with the location of the park.  We hope to see you all there.

Capture

 

 

 

 

Important Dates and Events for May 2016

Here are some important dates and events for May and Early June.


Hapkido Exams

Friday May 20th (NO regular Hapkido or Tiny Tiger classes)

  • 5pm – White, Orange, & Yellow Belts*
  • 6pm – Green & Blue Belts*

Saturday May 21st (NO regular Hapkido or Tiny Tiger classes)

  • 9:30am – Tiny Tiger Exam*
  • 10:30am – Belt Graduation

Sunday May 22nd (NO Mini Cubs class)

  • 6:00am – Black Belt Qualification Exam**

* Please Visit http://evomaa.net/hapkido/exams to see if your child is testing.  This list could change until we get closer to the actual exam date.  A more detailed email will be sent to you as we get closer to the exam.

**Candidate Parents a separate email regarding where to meet with more details will be sent out soon.


Memorial Day Holiday Weekend

We will be closed for most of the weekend.  We hope you enjoy the long weekend.  We will be having one CrossFit class on Monday May 30th at 9am for the Murph WOD.  A more detailed information will be coming soon.

May 28th-30th – All Regular Classes Cancelled.


Be Your Own Body Guard Seminar

SAFER IN A DAY! The Be Your Own BodyGuard seminar 

Saturday June 4th from 8am-12pm

Please click on this link to register for this seminar at Evolution.  Register by May 28th to receive the early bird special.

https://www.regonline.com/builder/site/Default.aspx?EventID=1841984

The ability to protect yourself or a loved one is the single greatest skill you could possess. What if learning how to be your own bodyguard was much easier than you thought? This intensive 4 hour course will give you the foundational knowledge to improve your situational awareness, verbal skills and equip you with simple & practical self defense skills.

The ‘No-nonsense Self-defense’ program is called: Be Your Own Bodyguard and was researched, developed by Coach Tony Blauer, a pioneer of modern self-defense. He has created a system based on physiology and natural biomechanics called SPEAR, it’s based on the startle-flinch response, which is part of the human survival reflex. This is an 80,000 year old DNA hard-wired into our survival system – to say it’s stood the test is understatement. What this really means is you already have the key to the system hardwired in you.


Park WOD Saturday June 4th 

Since we are hosting a seminar at Evolution on June 4th, we decided to have a Park WOD for those who want to get a workout in the morning.  The Park WOD will start at 9am. We will be giving out more information soon. Plus it’s nice to get outside anyways.

  • June 4th 9am –  Park WOD.  More Details soon.

Join us for the Be Your Own Body Guard Seminar. Saturday June 4th.

SAFER IN A DAY! The Be Your Own BodyGuard seminar 

Please click on this link to register for this seminar at Evolution on Saturday June 4th from 8am-12pm.  Register by May 28th to receive the early bird special.

https://www.regonline.com/builder/site/Default.aspx?EventID=1841984

The ability to protect yourself or a loved one is the single greatest skill you could possess. What if learning how to be your own bodyguard was much easier than you thought? This intensive 4 hour course will give you the foundational knowledge to improve your situational awareness, verbal skills and equip you with simple & practical self defense skills.

The ‘No-nonsense Self-defense’ program is called: Be Your Own Bodyguard and was researched, developed by Coach Tony Blauer, a pioneer of modern self-defense. He has created a system based on physiology and natural biomechanics called SPEAR, it’s based on the startle-flinch response, which is part of the human survival reflex. This is an 80,000 year old DNA hard-wired into our survival system – to say it’s stood the test is understatement. What this really means is you already have the key to the system hardwired in you.

During the course, our certified trainers, will reconnect you with this primal skill. Our approach to self defense will reawaken your situational awareness and teach you a patented approach to identifying and managing fear. The program also includes an effective verbal de-escalation system and the simplest approach to personal defense using natural bio-mechanics. You’ll be ‘Safer in a Day’.

Participants will be exposed to the following principles and drills:

AWARENESS & AVOIDANCE

* The 3 D’s: Detect, Defuse, Defend
* The Non-Violent Posture
* What is behaviorally- based Self-defense?
* What the Bad-guy wants
* What the Bad-guy doesn’t want

FEAR MANAGEMENT

* Biological vs Psychological Responses
* The ABCs of Self-defense
* The Cycle of Behavior: How to manage fear

YOUR 24/7 ARSENAL 

* Personal weapons (palm strike, forearm, elbow, knee)
* The SPEAR Tactic
* Tips on how to evaluate your routine

Spear

Black Belt Club Members Join us for a Special Class Taught by our Teacher.

Black Belt Club members we wanted to give you a special chance to come take a class taught by our teacher Sensei Fariborz on Saturday April 23 from 1-2pm.  In this class you will meet Sensei Fariborz who taught all of your instructors here at Evolution.  He will give a brief background of himself and how he got started martial arts.  Then he will teach you all something new or different.  If you plan on attending please bring all your equipment and weapons.

The class is scheduled to go from 1pm-2pm (but may go over).  Please come a bit earlier at 12:30 for a light lunch before the class.  There will be a sign up at the front desk if you plan on attending.  This will give us a better idea of how much lunch we will need to bring.  We hope all the Black Belt Club members can make it.  This is a great opportunity to learn from someone who taught all of us for 15+ years.

fariborz-azhakh

Movie Night – Star Wars The Force Awakens Friday April 15th 7:30pm

We know we have been slacking on movie nights.  To make up for it we will be hosting Star Wars Episode VII – The Force Awakens for FREE on Friday April 15th. The Force Awakens went on the make almost a $1 Billion domestically at the box office.  The movie will start at 7:30pm and go until at bit past 9:30pm.  Parents be aware this movie is rated PG-13 for Sci-Fi action.

Please come a little earlier to get a great spot on the mat to watch.  We will not be serving any type of food or dinner,  if you plan on coming or dropping off your child please have them fed before the movie begins.  We will only be serving freshly popped popcorn.  Parents if you plan on dropping off your child that is fine but please be respectful of our time and arrive at 9:30pm for pick up.  We like to go home as well.

Remember to wear comfortable clothes, bring a pillow maybe a blanket, and a water bottle if you get thirsty.  We have fliers on the front counter for you to invite your friends.  Hope to see you all there, may the force be with you.

  • Date: Friday April 15th
  • Time: 7:30-9:30pm (as always we start on time)
  • What to bring: Pillow, blanket, and water bottle.
  • Invite a friend!

16.5 Final Scores, Congratulations Team R&B 2016 Team Open Champs.

The 2016 CrossFit Team Open is officially over.  Congratulations to Team R&B lead by coach Brandon on winning this year.  16.5 brought us an open workout from 2014.  A rep-scheme of 21-18-15-12-9-6-3 of Thrusters and Bar Facing Burpees brought a total of 84 reps of each movement.

We hope everyone had fun throughout these last 5 weeks.  The Open is more than just trying to do well for your team.  It’s here to push you to the limits mentally and physically.  I am very proud of everyone who pushed themselves to limit by lifting more weight or performing more challenging movements this year.  Hopefully you were able to recognize the improvements you have made since starting your CrossFit journey.  For the newer CrossFitters who are experiencing the Open for the first time congratulations on completing the workouts no matter your weights or time.  I remember Nerissa O. was put on a team midway though last years open.  With constant work though out the year she finished in the Top 4 in 4 out of the 5 2016 open workouts among women at EVO.  So stay consistent and we know your scores will improve next year.

As always we will constantly improve the scoring system for next year to bring a more accurate representation of your progress during the open.  We will try to sprinkle in some of the 2016 open workouts through out the year so you can look back and see if you made any improvements.


How we scored the workout:
We took the scores from the Top 4 men and the Top 5 women from each team.

Burpees:
Let’s start with the easiest one to score the burpees.  Everyone had to the same amount of burpees 84 reps.
If you completed 16.5 you earned 20pts*84 reps = 1680 points


Thrusters:
We allowed athletes to select a weight from 3 categories for the Thrusters.
Men had choice of 45, 65, 95lbs, women had the choice of 35, 45, 65lbs.

If you completed the Thrusters at:

(95/65) you earned 100pts*84 reps = 8400 points.
(65/45) you earned 65pts*84 reps = 5460 points.
(45/35) you earned 45pts*84 reps = 3780 points.


After adding points from both burpees and thrusters together you must divide that by your time completed for the workout for your final score.

To calculate your time (example 23:43)
23+(43sec/60sec) = 23.72

Full Workout Examples:
Man completed 16.5 at 95lbs (8400pts) with a time of  20:25.
(8400(thruster)+1680(burpee))/20.42 = 494 points

Woman completed 16.5 at 45lbs (5460pts) with a time of 22:13.
(5460+1680)/22.22= 322 points


Top Performers

Men

  1. Hono – 560 Points – 95lbs – 18:01
  2. Amir – 474 Points – 95lbs – 21:18
  3. Aaron – 466 Points – 95lbs – 21:38

Women

  1. Therese – 437 Points – 65lbs – 23:06
  2. Natasha – 433 Points – 65lbs – 23:19
  3. Nerd – 418 Points – 65lbs – 24:08

Attendance for Friday 

Team Brandon – 10 people (Missing Sebastian, Rachael F.)
Team Walter – 11 people (Missing Diana C.)
Team Mario – 9 people (Missing Angela K., Dirty, David R.)

Times someone was a Scorer/Judge

Team Brandon – 10
Team Walter – 9
Team Mario – 11

Captain Bonus

Brandon – 19:35
Walter – 21:33
Mario –  16:39


16.5 Final Scores (Turn phone sideways)

16.5 Pts Pts Earned RX Attend Pts Scorer/ Judge Participation Captian Bonus Total
Brandon 3328 30 8 7 7 7 59
Walter 3200 27 8 10 5 5 55
Mario 2851 25 5 5 10 10 55

Overall Standings  (Turn phone sideways)

16.1 16.2 16.3 16.4 16.5 Total
Brandon 59 53 54 50 59 275
Walter 46 57 46 49 55 253
Mario 53 53 52 52 55 265

Individual Standings 16.5 (Turn phone sideways)
Highlighted names completed at RX.

Name Thruster Pts. Burpee Pts Minutes Seconds Final Score
Aaron 8400 1680 21 38 466
Allyson 5460 1680 32 35 220
Amir 8400 1680 21 18 474
Angela C. 8400 1680 29 6 347
Angela K. 3780 1680 27 59 196
Bobby* 5460 1680 27 6 264
Brian S. 8400 1680 28 41 352
Cherrie 3780 1680 28 27 192
David R. 8400 1680 38 10 265
Diana C. 3780 1680 22 16 246
Diana S. 3780 1680 32 48 167
Fatima 8400 1680 28 40 352
Harold G. 3780 1680 31 52 172
Hono 8400 1680 18 1 560
Iris 8400 1680 29 2 348
Jay* 5460 1680 33 0 217
Jenny 2520 1680 30 32 138
Joe O. 5460 1680 30 22 236
Karime 3780 1680 27 29 199
Laura G. 5460 1680 23 13 308
Marcos 8400 1680 23 44 425
Mari 8400 1680 33 40 300
Mike T. 8400 1680 22 36 447
Mo M. 5460 1680 20 36 347
Natasha 8400 1680 23 19 433
Nerrisa O. 8400 1680 24 8 418
Rachel D. 5460 1680 31 42 226
Rachel F. 8400 1680 27 55 362
Ranferi 5460 1680 23 38 303
Roxy 8400 1680 31 52 317
Shy 8400 1680 35 20 286
Steph O. 8400 1680 30 13 334
Steve G. 8400 1680 29 2 348
Therese 8400 1680 23 6 437

*RX Masters 50+

16.4 Final Scores

16.4 Provided us a heavy chipper for most.   Having said that you were rewarded for the heavy weight and the work put in.  The scoring break down is below.  We are going in to the final week with Team Mario having a very good chance of coming back to take the overall win for 2016.

I can understand that people can get frustrated in the moment but everyone needs to remember we aren’t competing for a cash prize.  Hopefully you are pushing yourself to your limits and the people around you teammates or not are motivating you to do so.  My biggest take away from this week was the fact that almost half the women did the deadlifts at the heavy 155.  Secondly I am very proud of all the newer CrossFitters, less than 2 months in coming and doing these tough Open workouts.  Your scores may not be the highest but more importantly you are doing it, I guarantee for next years 2017 Open your scores will dramatically improve if you keep it up.

How the reps were scored in 16.4.  To earn the RX bonus points the athlete must have completed at least 1 HSPU.  It would not be fair if we awarded bonus RX to those who did the RX deadlift, RX wall ball, row then ran out of time but would have done the HR pushups if they got there.  So to earn the extra RX you must complete at least one rep in all 4 categories at RX.


Deadlifts:  We took the completed reps and multiplied it by the numbers below to give you that score (Reps* Multipler = Points).  As your weight went up the ratio of points also went up. Bobby and Jay were the only 2 gentlemen that received a higher multiplier for their masters (50+) weight.

Weight Men Women
35 0.6
45 0.7
55 0.75
65 1
75 1.25
85 0.75 1.5
95 1 1.75
105 1.25 2
115 1.5 2.25
125 1.75 2.5
135 2 3
145 2.25 3.5
155 2.5 4.15
165 2.75
175 3
185 3.33
195 3.66
205 4
215 4.33
225 4.66

 

Wall Balls: We took the total number of reps and multiplied it by the value (Reps* Multipler = Points).  See chart below

Weight Men Women
8 0.75
10 1
12 1.5
14 1 2
20 2

Row Calories:  We took the total number of Calories and multiplied it by 2.  (Total Calories * 2 = Points)


 

 

 

HSPU / HR Push Ups:  Because Handstand Push Ups are tremendously harder than Hand Release Push Ups we rewarded those to did HSPU with 7 points for each rep.  HR Push Ups received 1 point.


 

Top Performers

Men

  1. Hono – 568 Points – (Deadlift 225, Wall Ball 20, Row, HSPU 13)
  2. Sebastian – 496 Points – (Deadlift 225, Wall Ball 20, Row, HRPU 19)
  3. Mike – 463 Points – (Deadlift 225, Wall Ball 20, Row 48 Cal)

Women

  1. Natasha – 472 Points – (Deadlift 155, Wall Ball 14, Row, HRPU 23)
  2. Therese – 435 Points – (Deadlift 155, Wall Ball 14, Row 48 Cal)
  3. Roxy – 403 Points – (Deadlift 155, Wall Ball 14, Row 32 Cal)

 

Attendance for Friday –

Team Brandon – 11 people (Missing Joe D.)
Team Walter – 10 people (Missing Therese, Diana C.)
Team Mario – 10 people (Missing Brian S., David R.)

Times someone was a Scorer/Judge

Team Brandon – 8
Team Walter – 10
Team Mario – 13

Captain Bonus

Brandon – 465 pts
Walter – 471 pts
Mario – 505 pts

16.3 Final Scores (Turn phone sideways)

16.4 Pts Earned RX Attend Pts Scorer/ Judge Participation Captian 16.4 Total
Brandon 3949 30 10 5 5 50
Walter 3467 27 1 7 7 7 49
Mario 3094 25 7 10 10 52

Overall Standings  (Turn phone sideways)

16.1 16.2 16.3 16.4 16.5 Total
Brandon 59 53 54 50 216
Walter 46 57 46 49 198
Mario 53 53 52 52 210

Individual Standings 16.3 (Turn phone sideways)
Highlighted names completed at RX

Name Dead
Lift Weight
Dead
Lift
Rep
Wall Ball
(lb)
Wall Ball Rep Cal Row Push Up PU
Rep
Total
Aaron 225 55 20 55 33 HSPU 0 433
Allyson 105 55 10 55 2 HR 0 169
Amir 185 55 20 55 55 HSPU 5 439
Angela C. 155 55 10 55 37 HR 0 358
Angela K. 55 55 8 55 40 HR 0 163
Bobby 135 55 20 55 32 HR 0 376
Brian S. 225 55 20 55 5 HR 0 377
Cherrie 95 55 10 55 33 HR 0 218
David R. 165 55 20 45 0 HR 0 242
Diana B. 155 55 14 55 0 HR 0 339
Diana C. 95 55 10 55 19 HR 0 190
Diana S. 65 55 12 55 14 HR 0 166
Fatima 155 55 14 55 14 HR 0 367
Harold 95 55 14 52 0 HR 0 107
Hono 225 55 20 55 55 HSPU 13 568
Iris 125 55 14 55 14 HR 0 276
Jay W. 135 55 20 55 42 HR 0 396
Joe D. 185 55 20 55 38 HR 0 370
Joey 135 55 14 55 34 HR 0 233
Karime 95 55 10 55 7 HR 0 166
Laura G. 115 55 12 55 20 HR 0 247
Luis S. 105 55 14 55 55 HR 14 248
Marcos 225 55 20 55 47 HR 0 461
Mari 155 55 14 50 0 HR 0 329
Mike T. 225 55 20 55 48 HSPU 0 463
Mo M. 135 55 20 55 1 HR 0 222
Natasha T. 155 55 14 55 55 HR 23 472
Nerissa O. 155 55 14 55 31 HR 0 401
Nini 35 55 8 55 36 HR 0 147
Rachel D. 95 55 14 55 17 HR 0 241
Rachel F. 125 55 14 55 41 HR 0 330
Ranferi 175 55 20 55 37 HR 0 349
Roxy 155 55 14 55 32 HR 0 403
Sebastian 225 55 20 55 55 HR 19 496
Shy 125 55 14 55 11 HR 0 270
Steph O. 155 55 14 55 4 HR 0 347
Steven G. 225 55 14 55 55 HSPU 3 443
Therese D. 155 55 14 55 48 HSPU 0 435

16.3 Final Scores

Ok ok before everyone starts coming at me with pitch forks and torches about how someone doing something at RX could earn less points than someone doing it at scale.  Here’s the deal, the amount of work someone does at scale should reflect some points.  If someone did 3 tough rounds at RX should they earn more points than someone who did 6-1/2 rounds scaled?  The answer is not as simple as yes or no.  For example in 16.3 we calculated how much more difficult a regular pull-up is compared to a jumping pull-up.  We felt pull-ups are little less than 3 times as difficult.  Then you have to factor in the reps, well RX people only had to 3 Bar-Muscle ups as opposed to 5 pull-ups or jumping pull-ups.  Again the answer to points is a bit more difficult since the reps were not even.  (We will go into the specifics on scoring below)

To combat this issue about RX and non-RX, I have awarded those who did the workout at RX an extra 1 bonus point toward their team.  You may say 1 point is not a big deal but it is.  I have gone back and adjusted workouts 16.1 and 16.2 to reflect these changes.  To earn the RX bonus you must do the entire workout at RX, not just specific elements.

16.3 presented a high reps at lower weight of power snatches and muscle ups.  Lots of pulling in this workout.  This was more of a sprint type workout since it was only 7 minutes as opposed to 16.1’s 20 minute endurance workout.

Just like last week, we took the top 5 scores from men and women from each team to add up the points.  Team Brandon wins 16.3 overall.  We have 2 more workouts left and anything can happen.  Please remember everyone just have fun.  The open is about challenging yourself with weights and movements you can do.


Here is how we scored it below.

For the Power Snatch there were 10 reps.  We created a baseline of 20 points at weights of 45lbs for men and 35lbs for ladies.  Weights over the baseline would receive a multiplier towards the 20 points.

Some examples below for men.
1 round of 10 reps at 45.  (45/45)*20 = 20 points.
1 round of 10 reps at 65. (65/45)*20 = 29 points.
1 round of 10 reps at 75.  (75/45)*20 = 33 points.

Some examples for ladies.
1 round of 10 reps at 35. (35/35)*20 = 20 points
1 round of 10 reps at 45. (45/35)*20 = 26 points
1 round of 10 reps at 55. (55/35)*20 = 31 points


Bar Muscle Up / Pull Up / Jumping Pull Up scoring

Athletes doing Muscle Ups had to 3 reps as opposed to 5 for those doing jumping and standard pull ups.  We made the scales like this:
A Bar Muscle up is a little less than 3 times as difficult as a standard pull up.  A standard pull up is a little less than 3 times a jumping pull up.

A bar muscle up is worth 8 points for each rep.  (A full round would earn you 24 points)
A standard pull up is worth 2.8 points for each rep. (A full round would earn you 14 points)
A jumping pull up is worth 1 point for each rep. (A full round would earn you 5 points)


Top Performers from 16.3
Men

  1. Hono – 351
  2. Sebastian – 276
  3. Mike – 246

Women

  1. Natasha – 243
  2. Therese – 241
  3. Nerd – 234

 

Attendance for Friday –

Team Brandon – 9 people
Team Walter – 10 people
Team Mario – 11 people

Times someone was a Scorer/Judge

Team Brandon – 15
Team Walter – 13
Team Mario – 12

Captain Bonus

Brandon – 303 pts
Walter – 270 pts
Mario – 320 pts

16.3 Final Scores (Turn phone sideways)

16.3 Pts Pts Earned RX Attend Pts Scorer/ Judge Participation Captian Bonus Total
Brandon 2056 30 2 5 10 7 54
Walter 1859 25 2 7 7 5 46
Mario 1925 27 0 10 5 10 52

Overall Standings  (Turn phone sideways)

16.1 16.2 16.3 16.4 16.5 Total
Brandon 59 53 54 166
Walter 46 57 46 149
Mario 53 53 52 158

Individual Standings 16.3 (Turn phone sideways)
Highlighted names completed at RX

Name Weight Snatch Reps Pull up Type Pull up Reps Total Reps Point Total
Hono 75 62 Bar Muscle 18 80 351
Sebastian 75 60 Standard 27 87 276
Mike T. 75 45 Bar Muscle 12 57 246
Brian S. 75 50 Standard 25 75 237
Joe D. 75 50 Standard 25 75 237
Marcos 75 61 Jump 30 91 233
Amir K. 75 40 Bar Muscle 12 52 229
Ranferi 75 52 Jump 25 77 198
David R. 75 40 Standard 16 56 178
Jay W. 55 60 Jump 28 88 175
Bobby 55 56 Jump 25 81 162
Luis S. 45 65 Jump 30 95 160
Aaron 75 30 Bar Muscle 7 37 156
Mo M. 75 34 Standard 15 49 155
Joey O. 55 52 Jump 25 77 152
Harold 55 50 Jump 25 75 147
Natasha 55 55 Standard 25 80 243
Therese D. 55 67 Jump 30 97 241
Nerrisa 55 65 Jump 30 95 234
Roxy 55 60 Jump 30 90 219
Rachel F. 55 60 Jump 25 85 214
Fatima 55 59 Jump 25 84 210
Dianna B. 55 56 Jump 25 81 201
Laura G. 55 55 Jump 25 80 198
Angela C. 55 42 Standard 20 62 188
Steph O. 55 40 Standard 20 60 182
Diana C. 45 50 Jump 25 75 154
Shy 55 35 Standard 15 50 152
Cherrie 45 50 Jump 20 70 149
Mari 55 40 Jump 15 55 141
Iris 55 38 Jump 15 53 134
Diana S. 35 53 Jump 25 78 131
Nini 25 63 Jump 30 93 120
Karime 35 50 Jump 20 70 120
Jenny C. 35 45 Jump 20 65 110
Rachel D. 55 30 Jump 10 40 104
Allyson 55 30 Jump 10 40 104
Angela K. 35 41 Jump 20 61 102

16.2 Team Open Final Scores

So we went from a 20 minute workout in 16.1 to a workout that could have been potentially 20 minutes.  As you all know in 16.2, all the work must be completed in the round to gain additional time for more work.  As you can tell the more work completed equals more points awarded.  The scores were calculated based on the TOP 5 scores from men and TOP 5 scores from women from EACH team.  These Scores Are Final.  No more make ups today.

How 16.2 Workout points were awarded:

Point calculation for 16.2 was done in three parts.  (Hopefully it’s clear, we have smart people working some pretty complex formulas)


For the Toes to Bar workout you have a base point level of 25 for each round (reps per round) and depending on the approach, you can earn double, equal, or half of those points.

Example:
You do (1 round of 16.2) with TTB you get a 2x multiplier meaning 25*2=50 Points.
You do (1 round of 16.2) with K2E you get a 1x multiplier meaning 25*1 = 25 Points.
You do (1 round of 16.2) with Knee Raises you get a 0.5x multiplier meaning 25*0.5 = 12.5 Points.


The Double Under/Single workout has 50 reps and is worth up to 50 points, if you complete using double under you get the full 50, if you complete using single you get 25.


For the squat clean there is a 1.25x bonus for doing the workout at RX weight. There is also a weight ratio multiplier with the scaled weight being the baseline and a ration of weight used to scaled weight is applied to the overall Squat Clean score. Each completed round of squats is worth 30 points before multipliers.

Example Scaled:
You are a man completing the weight at scaled 95 you would get (15/15)*30 = 30 points, for round 1
If in 2nd round you finished 10/13 squats then you get (10/13)*30 = 23 points for round 2.
Ladies you would be the same except your weight at 55lb starting has been factored in.

Example RX weight:
You are a man completing the weight at RX 135 in round 1, you would get ((15/15)*30)*1.25 = 37.5 points
In the 2nd round you only finish 10/13 at RX, you would get ((10/13)*30)*1.25 = 29 points for round 2.
Ladies doing RX would be the same except your weight at 85lb starting has been factored in.


Top Performers from 16.2

Men

  1. Hono S. – 263
  2. Amir K. – 251
  3. Steve G. – 213

Women

  1. Roxy A. – 247
  2. Therese D. – 218
  3. Steff O. – 201

Attendance for Friday –

Team Brandon – 11 people
Team Walter – 12 people
Team Mario – 12 people

Times someone was a Scorer/Judge

Team Brandon – 13
Team Walter – 13
Team Mario – 10

Captain Bonus

Brandon – Completed 168 Reps at RX
Walter – Completed 167 Reps at RX
Mario – Completed 172 Reps at RX

16.2 Final Scores (Turn phone sideways)

16.2 Pts Pts
Earned
RX Attend
Pts
Scorer/ Judge Participation Captian
16.2
Total
Brandon 1738 27 2 7 10 7 53
Walter 1741 30 2 10 10 5 57
Mario 1531 25 1 10 7 10 53

Overall Standings  (Turn phone sideways)

16.1 16.2 16.3 16.4 16.5 Total
Brandon 59 53 112
Walter 46 57 103
Mario 53 53 106

Individual Standings 16.2 (Turn phone sideways)

Name Lowest Raise Type TTB Reps SU/DU SU/DU Reps RX Total Squat Reps Total
Hono S. TTB 50 DU 100 RX 17 263
Amir K. TTB 50 DU 100 24 251
Steve G. TTB 50 SU 100 17 213
Aaron P. TTB 50 DU 55 RX 15 208
Joe D. Knee 50 DU 100 20 167
Joey O. Knee 75 SU 150 33 166
Jay W. Knee 75 SU 150 32 164
Bobby Knee 50 DU 100 25 163
Marcos Knee 50 DU 80 15 158
Mike T. TTB 25 DU 50 RX 12 143
Brian S. TTB 25 DU 50 RX 6 121
Luis S. Knee 50 SU 100 21 119
Ranferi Knee 50 SU 100 20 117
Sebastian TTB 25 SU 50 9 107
AJ Knee 50 SU 100 16 107
Mo M. TTB 25 SU 50 13 101
David R. TTB 25 SU 50 11 97
Harold Knee 25 SU 50 8 48
Roxy Knee 100 SU 200 41 247
Therese Knee/K2E 50 DU 100 20 218
Steff Knee 50 DU 100 19 201
Rachel F. Knee 75 SU 150 38 200
Laura Knee 75 SU 150 34 189
Nerissa O. Knee 50 DU 100 16 187
Shy TTB 50 SU 100 17 185
Angela C. Knee 50 DU 100 26 180
Iris Knee 75 SU 150 30 178
Fatima Knee 50 SU 100 24 169
Dianna B. Knee 50 SU 100 18 146
Natasha TTB 25 DU 50 RX 8 131
Allyson P. Knee 50 SU 100 21 119
Cherrie Knee 50 SU 100 18 112
Mari Knee 25 DU 50 9 97
Nini S. Knee 50 SU 100 16 96
Rachel D. Knee 25 SU 50 14 66
Diana C. Knee 25 SU 50 12 62
Karime Knee 25 SU 50 11 60
Angela K. Knee 25 SU 50 9 56

Evolution Hike Saturday March 19th

UDPATED

Join us at 8am on Saturday March 19th for an awesome 5.4 mile hike.  This event is for any of our members.  This is a community building event so we are hoping the CrossFitters and CrossFit beginners can join us for this active workout especially since the 16.4 workout will be held the day before.  We will be canceling both CrossFit classes at 9am and 10am for this hike.

The trail will be the Towsley Canyon Loop right off the 5 freeway.

Directions

Take the Calgrove exit from the Golden State Freeway (Interstate 5). Turn west back under the freeway and take the Old Road south to Ed Davis Park at Towsley Canyon. Drive 0.6 mile west on the graded entrance road to reach the picnic area and nature center. Park your car in the dirt lot to the right and then proceed up the graded road towards the floodplain of Towsley Canyon.

For more information please click on the link below.

http://www.hikespeak.com/trails/towsley-view-loop-towsley-canyon-hike/

Remember to bring a water bottle, snacks, and possibly wear sun block.  The CrossFit coaches will be split up in the group with one in the front, middle, and back just to make sure no one gets left behind.  If you do decide to attend please arrive ON time at 8am.