Summer League 2018 :: EventS 4 & 5
Aug
9
6:30 PM18:30

Summer League 2018 :: EventS 4 & 5

Events 4&5.PNG

 

Event 4 Description: Each team will be given 8 minutes to establish a 3 rep max front squat. Prior to the start of the event a male and a female bar with corresponding plates will be placed in the each lane. On the call of "GO" the bars can be loaded by the teams, both bars may be loaded to for the initial lift, but only one athlete will be allowed to lift at a time. The athlete performing the lift will announce their weight and perform the lift. The first rep of the 3 rep max can be squat cleaned. Successful lifts will be recorded, unsuccessful lift will be called no rep and the athlete will have the option to decrease the load. The best lift for each team member will be accumulated for the team's total weight or event score.          
            
Front squat standards: Each rep starts with the bar on the ground and ends with the bar in the front rack position under control with the hips and knees at full extension (standing tall). For the rep to count the athlete's knee must pass below the top of the hip-crease. Any style of front-rack grip is allowed.   
            
Event 5 Description: Prior to the start of the event barbells must be stripped (2 mens and 2 womens barbells per team) and place on the pull-up rig must be assigned. All athletes must face each other when hanging from the pull-up rig. All athletes must be in a single file line during the shoulder to overhead portion. On the call of "GO" all athletes will jump up and support themselves on the pull-up bar, feet cannot make contact with the ground, one of the team members will begin accumulating reps while the others maintain the static hold. Once 100 total knee raises have been completed, the team will move on to the shoulder to overhead. All athletes will support their individual barbells in the overhead position, the barbell can never make contact with or pass below the head, one of the team members will begin accumulating reps in the same fashion as the knee raises. There is no requirement for how many reps each athlete performs of each movement; this can be determined by the team as they see fit.            
            
Knee raise standards: The rep begins with the athlete hanging at full extension and ends when the knee passes above the top of the hip.           
            
Shoulder to overhead standards: The first rep will begin with the athlete standing at full extension, from this position the athlete will be allowed to press, push press (dip and drive) or push jerk the barbell to the overhead position. The overhead position is defined as the barbell locked out directly over the centerline of the athlete's body with hips and knees fully extended. If a push jerk is used, the athlete must return to full extension of the knees and hips before bringing the barell back down to the bottom position. At the bottom of the reps the barbell must make contact with the shoulders.

Events 4&5 heats.PNG
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Summer League 2018 :: Event 3
Jul
26
6:30 PM18:30

Summer League 2018 :: Event 3

Events 3.PNG

EVENT DESCRIPTION: Prior to the start of the event teams will need to determine the order of the athletes. This event is to be performed waterfall style, meaning once the first team member completes their portion of the assault bike, the next member can begin working. At no point can a team member move ahead of the member in front of them. The team's score will be the time at which the final team member crosses the finish line.                       
                            
Assault Bike Standards: The athlete must remain on the bike until the monitor reads the required number of calories. 

Deadlift Standards: Each rep starts with the bar on the ground and ends with full extension of the hips and knees with shoulders behind the bar. Any style of grip is permitted. 

Bar Facing Burpee Standards: At the bottom of the rep the athlete's chest and thighs must make contact with the the ground while the athlete's body is perpendicular to the bar. Athletes are allowed to step back and step forward, but must perform a two foot take-off and landing when jumping over the bar. The rep is complete when the athlete lands on the opposite side of the bar.

 

Events 3 heats.PNG
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Summer League 2018 :: Event 2
Jul
19
6:30 PM18:30

Summer League 2018 :: Event 2

Event 2.PNG

EVENT DESCRIPTION: On the call of "Go" the two male athletes will begin working, one partner will row and one will perform a static sandbag hold. The rowing partner will not be allowed to accumulate calories until the sandbag is supported by the other partner. If at any point the sandbag is dropped or set down, the rowing partner must stop. Each minute, on the minute the partners will switch places. At the start of the seventh minute the men will be done and the women will begin with the same requirements. The women will begin on the same rower as the men and the total calories at the end of the 12th minute will be the team's score. 

Sandbag weight men: 150
Sandbag weight women: 100
Sandbag weight masters: 30            

MOVEMENT STANDARDS            
Row Standards: The rowing partner can only apply force to the rower if the sandbag is supported in the frontal plane of their partner.

Sandbag Hold Standards: The partner holding the sandbag is not allowed to place their hands under the sandbag or squat with the sandbag. This is a bearhug style hold and must remain in the frontal plane."            
 

Event 2 heats.PNG
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Summer League 2018 :: Event 1
Jul
12
6:30 PM18:30

Summer League 2018 :: Event 1

Event 1 2018.PNG

EVENT DESCRIPTION: Prior to the start of the event teams will need to determine which Male/Female ("MF") will work together. The first pair will have heavier snatches, perform OHS and pull-ups; the second pair will have lighter snatches, perform front squats and jumping pull-ups.             
        
"On the call of ""GO"" MF1 will move from the starting mat and begin working on the DB snatches, these do not need to be performed in a synchronized fashion, but the pair cannot move on to the OHS until both members have completed their snatches. The OHS will be performed in a synchronized manner. Once the OHS are completed both partners will complete 20 pull-ups. At this point the pair will work back down completing the OHS, then the snatches. Once the final snatch is completed MF2 will begin their portion of the work. 

MF2 will complete their work in the same manner as MF1. Time will stop once both members of the MF2 pair are on the finish mat."            

MOVEMENT STANDARDS     
DB Snatch: Each rep starts with both heads of the DB on the ground and ends when the DB is locked out over the centerline of the athlete's body. These are alternating DB snatches but there is no requirement on how or when the DB switches hands. At no point can the non-working arm / hand make contact with the athlete's body.             
  
Synchronized Overhead Squat / Front Squat: Each rep begins when both athletes have the barbell at the top position. The top position for the OHS is defined as the barbell supported above the athlete's head with the athlete standing at full extension. The top position for the FS is defined as the barbell supported in the front rack of the athlete with the athlete standing a full extension. The bottom of the rep is the same for both variations of the squat and is defined as the point in which the athlete's hip crease is below the top of the knee. Top and bottom positions must be achieved by both athletes simultaneously for the reps to be counted as synchronized.             

Pull-up standards: Any style of grip or pull-up is allowed, strict, kipping, butterfly, etc.  The rep starts with the athlete hanging from the bar and arms fully extended, the rep is complete at the point in which the athletes chin passes above the horizontal plan of the pull-up bar.             

Jumping pull-up standards: Prior to the start of the event each athlete who will perform jumping pull-ups will be measured so the bar is set at the height of the wrist when the athlete is standing at full extension with their arms raised over their heads. Any style of grip is allowed. The rep starts with the athlete grasping the bar at full extension of the arms (underneath the bar). The rep is complete at the point in which the athletes chin passes above the horizontal plan of the pull-up bar.

Event 1 2018 heats.PNG
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Summer League :: Final
Jul
27
6:00 PM18:00

Summer League :: Final

Description: Prior to the start of the event, teams will need to determine the order of the athletes. Once these designations are made, switching will not be permitted. This is a relay style event, M1 completes their work, then tags in F1 and so on until all work is completed or the time cap is hit.

On the call of "GO" M1 will move from the start mat and perform 30, 30# wall balls to a 10' target, after the last wall ball M1 will move to the pull-up rig and complete 20 pull-ups. Following the final pull-up M1 will tag in F1 who will complete the wall ball / pull-up couplet. F1 will tag in the second male athlete who will perform 30, 14# wall balls to a 10' target immediately followed by 30 jumping pull-ups. F2 wil be tagged in for the final portion of the relay. F2 will complete the wall ball / jumping pull-up couplet and move to the finish mat to complete the event. 

Other than M1, athletes cannot begin work until they are tagged by the previous athlete.

Wall ball standards: During each rep of the wall ball each athlete must pass below parallel, meaning the hip crease is below the top of the knee. The rep is complete when the ball contacts the wall at or above the target line. If the ball is dropped it must come to a complete stop before it can be picked up for the next rep, bouncing the ball into the next rep is not allowed.

Pull-up standards: Any style of grip or pull-up is allowed, strict, kipping, butterfly, etc.  The rep starts with the athlete hanging from the bar, arms fully extended. The rep is complete at the point in which the athlete's chin passes above the horizontal plane of the pull-up bar.

Jumping pull-up standards: Prior to the start of the event each athlete who will perform jumping pull-ups will be measured so the bar is set at the height of the wrist when the athlete is standing at full extension with their arms raised over their heads. Any style of grip is allowed. The rep starts with the athlete grasping the bar with arms fully extended (underneath the bar). The rep is complete at the point in which the athlete's chin passes above the horizontal plane of the pull-up bar.

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Summer League :: Events 3 & 4
Jul
20
6:00 PM18:00

Summer League :: Events 3 & 4

Event 3 Description: A male and a female bar with corresponding plates will be located in each lane. On the call of "GO" the bars can be loaded for the initial lifts. Both bars may be loaded at the same time, but only one athlete is allowed to lift at a time. The athlete performing the lift will announce their weight and perform the lift. Successful lifts will be recorded; if the lift is unsuccessful the athlete will have the option to decrease the load or allow the second member to attempt the weight. The best lift for each team member will be accumulated to arrive at the team's total weight or event score.

Power clean standards: Each rep starts with the bar on the ground and ends with the bar in the front rack position, under control, with the hips and knees at full extension (standing tall). For the rep to count the athlete must not break parallel (hip-crease above the top of the knee) during the catch phase of the lift. This is a standard power clean and any other movement will not be counted.

Event 4 Description: Each lane will contain a male and female rower. At the start time (10 minute mark for males and 16 minute mark for females) the first athlete may begin the row. Athletes may be seated in the rower prior to the start time, but are not allowed to touch the handle until the judge says "begin." Once the final calorie is rowed the second member of the pair may begin the shoulder to overheads, but not before. Reps performed prior to the completion of the row will not count. Each pair may break up the reps however they see fit. Each member of the pair must complete a minimum of one row cal and one shoulder to overhead each round for the score to be valid (one member may not do all the rowing and one may not do all the shoulder to overheads).

Row standards: The calorie count on the rower will be the official rep count for the row. The rower will be reset to zero after each round. The athlete’s hands must remain on the handle until the screen reads 40 cals (30 cals for the female pair) before exiting the rower.

Shoulder to overhead standards: The first rep will begin with the athlete standing at full extension with the dumbbells in the front rack and in contact with the shoulders. From this position the athlete will be allowed to press, push press or push jerk the dumbbells to the overhead position. The overhead position is defined as the dumbbells locked out directly over the centerline of the athlete’s body with hips and knees fully extended. If a push jerk is used, the athlete must return to full extension of the knees and hips before bringing the dumbbells back down to the bottom position. At the bottom of the rep the dumbbells must make contact with the shoulders.

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Summer League :: Event 2
Jul
13
6:30 PM18:30

Summer League :: Event 2

Description: Prior to the start of the event five kettlebells will be placed on the starting mat. On the call of "GO" each team will move to the starting mat and begin the 400M farmer carry (50M increments will be marked on the course). After completing 400M, the four lightest kettlebells will be arranged on the starting mat so that all athletes face the same direction. The team will then perform 15 synchronized kettlebell swings to finish the round. This couplet will be repeated one additional time for a total of two rounds. The team's score is the time to complete all required work; if they do not complete all reps in the 15 minute window, their score will be the reps completed (each 50M of the farmer carry will be considered one rep). 

Kettlebell weights for carry: 72, 53, 44, 35, 26
Kettlebell weights for swings: 53, 44, 35, 26

Farmer carry standards: Each kettlebell must be lifted from the ground for the team to move forward. If at any point a kettlebell comes in contact with the ground the entire team must stop and return to the last completed 50M section. Kettlebells must be held in the hands of the athletes in a traditional farmer carry. Multiple kettlebells may be held by a single team member. The team MUST stay together, at no point can one team member move ahead of the other team members. Teams that do not stay together will need to restart their last 50M section and will receive a 30 second penalty.
 

Synchronized kettlebell swing standards: The four lightest kettlebells (53, 44, 35, 26) will be arranged on the starting mat in a single line facing the same direction. This is a standard American-style kettlebell swing, kettlebell snatches or any other movements not resembling a kettlebell swing will not be allowed. The rep starts when the kettlebell passes between the athlete's legs, there is no requirement for synchronization at the bottom of the rep. The rep is complete when ALL four kettlebells are over the center line of each athletes' body simultaneously. There is no requirement to have the arms locked out at any point during the rep.

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Summer League :: Event 1
Jul
6
6:30 PM18:30

Summer League :: Event 1

Description: Prior to the start of the event teams will need to determine which Male/Female ("MF") pair will work together. The first pair will have a heavier deadlift and the second pair will perform more burpees. Once these designations are made switching will not be allowed.

On the call of "GO" MF1 will perform 9 partner deadlifts and 9 synchronized bar facing burpees. Once completed they will tag in MF2 who will perform 12 partner deadlifts and 12 synchronized bar facing burpees. Partners MUST tag hands after the completion of each set of burpees.

Partner deadlift standards: Each rep starts with the bar on the ground and ends with full extension of the hips and knees with shoulders behind the bar (both partners). Any style of grip is permitted.

Synchronized bar facing burpee standards: Both athletes' chest and thighs must be on the ground at the same time at the bottom of each rep. There is no requirement for the athletes to jump over the bar together. A two foot take-off is required for each jump. The rep is completed once both partners have landed on the opposite side of the bar.
 

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Self Defense Clinic
Jun
29
6:30 PM18:30

Self Defense Clinic

Clinic will include:

  • Intro to laws and regulations regarding self-defense and use of force
  • Demonstration of techniques
  • Practice drills
  • Q&A session 

Priority enrollment will be given to members. Must sign up through Front Desk (enroll through schedule on website - liftbridgecrossfit.com/schedule). Cost of clinic is $20.

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FMS Screen
Apr
29
8:30 AM08:30

FMS Screen

Functional Movement System (FMS) screens will be offered for LiftBridge CrossFit athletes.

The FMS screen is an objective tool that measures seven fundamental movements and determines if the athlete's movement patterns are optimal, acceptable, or dysfunctional. The screen is simple and efficient to perform - each test provides feedback on mobility, stability, and how both work together for larger, integrated functional movements.

LB CF coaches will provide recommendations to each athlete based upon their screen results to help athletes reach their goals to achieve higher levels of fitness and performance.

Each participating athlete will receive:

  1. An "FMS score"
  2. Recommendations to improve movement patterns
  3. Identified risks for potential injuries
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LBCF Cup + Movie Night
Apr
1
7:00 PM19:00

LBCF Cup + Movie Night

Join us for the presentation of the LBCF Cup to Hannah & the hotties and a screening of the CrossFit Games documentary - Fittest on Earth: A Decade of Fitness.

Beer, wine and refreshments will be served, but feel to bring your favorites or a dish / snack to share.

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Xendurance Sampling
Mar
22
4:30 PM16:30

Xendurance Sampling

RESCHEDULED FOR WEDNESDAY 3/22

Nate Crow, our representative from Xendurance, will be stopping by on March 22nd from 4:30pm - 6pm to sample products (protein, creatine, pre-workout fuel, and others). 

We have been approached by a number of supplement brands and we wouldn't bring in any products that we didn't absolutely believe in and stand behind. The Xendurance brand is a very high quality, scientifically tested company with amazing products. 

We plan to have a sign-up sheet to place orders once a month for those that are interested. Through our agreement we can provide these products to our members and coaches at a great rate.

https://www.xendurance.com/

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17.1 Viewing Party
Feb
23
7:05 PM19:05

17.1 Viewing Party

Come in and watch a double header match-up: First Brent Fikowski takes on Patrick Vellner in a Canadian duel; following this Sam Briggs will take on Kristin Holte in a European battle.

Have a beer and see what Dave Castro has in store for us!

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