The Cold War: Mid Atlantic

CrossFit Liberation Presents its First Annual CrossFit Competition For The Mid-Atlantic Region: "THE COLD WAR"
Dec 1 '11

Infiltration and Brinksmanship: Intelligence Report

COLD WAR Competitors,

 

Full Intelligence reports have been gathered by COMMAND for “Infiltration” and “Brinkmanship”. For all Mini-events and “Mutually Assured Destruction” our RECON teams were lost during their Mission so we will not have any Intel for you until you reach that stage of your mission.

 

Intel Report for:

 

WOD I:  ”INFILTRATION”

 

5 Mile Ruck/Road-March with Three “Gates”

(RX for rucksack: 55/35 Scaled: 45/25)

 

Equipment provided: Rucksack, Rubik’s Cube, hand-drawn map

 

This WOD will start at CF LIBERATION from the athlete/check-in staging area and end at the Base (Gym). 4 teams will launch every 10 mins starting at 6am. The last team should be completed NLT 9am. Recommend layered clothing and hiking boots or gym shoes.

Team will be given a RUBIK’s Cube for the duration of the march. Out of the package this cube will have been turned only 15 times. Bring the cube back with all colors on one side, subtract 1 point from your score.

Gate 1: 30 Rucksack Ground-to-O/H’s (A Judge will guide you, every team member MUST count their reps out loud)

Gate 2: Problem Solving Challenge (5 CrossFit Level 1 multiple-choice questions +1 question regarding which affiliate you would most like your team to beat during the challenge. ALL multiple choice questions MUST be answered correctly, the judge will ONLY say “Correct” or “Incorrect”, he will NOT tell you which questions are incorrect)


Gate 3: Forced water intake (1 standard water bottle). Move team package to base (Gym).  From the 3rd gate your team will carry an object to the finish line. RX: 6’ Package (1 woman) and 5’ Package (2+ women); Scaled: 45lb Sandbag (1 Women) and 35lb KB (2+ women).

 

INTEL Report for:

 

WOD III:  ”Brinkmanship”

 

AMRAP IN 10 Minutes:

 

·        Chest-To-Bar Med Ball Chin-Ups (S: Chin-Ups)

·        Burpee Box Jumps (RX 24”/20” / S: Burpees only)

·        Pistols (RX: One-legged squats / S: Goblet (KB) squats (35/24)

·        Rest

 

 This is a four-station Round-Robin. It is completely up to your team to determine if you rotate based on time, reps, and/or team fatigue. For this WOD YOU MAY change your plan as you see fit mid-WOD. You may trade places during this WOD, whatever it takes to get more reps on the score board.  Equipment provided: Box 24”/20”), Med Ball (RX: 20/14; Scaled: No Med Ball), Kettlebell (35/24) for scaled teams

 

With any further questions email us at Info@crossfitliberation.com.

 

COMMAND

CrossFit Liberation

"The COLD WAR"

 

Event

: “The Cold War” Mid-Atlantic Team Competition 2011

Date: Saturday, December 3, 2011 from 6:00 AM to 6:00 PM (ET)

Location
9000 Lorton Station Blvd. STE M
Lorton, 22079

For more information click here"The Cold War" Mid-Atlantic Team Competition 2011

Dec 1 '11

The Iron Curtain: Intelligence Report

COLD WAR Competitors, 

Here is the full Intelligence Report for WOD II: “The Iron Curtain”:

Your team must choose to face this strength-based WOD with one of two (2) Olympic lifts, the Squat Snatch OR Squat Clean. There will be more points per pound for the Squat Snatch (Detailed below). Judging will be STRICT for these movements, hip crease WELL below the knee (Anything questionable will be a no-rep) and knees and hips fully locked at the top.

Your team will also be responsible for choosing your team’s weight for 1 Men’s bar (45) (Only Men may use this bar) and 1 Women’s bar (33) (Only women may use this bar) which MUST remain on the bar the entire WOD. No adjustments can be made to the weight during the WOD. If your team begins to fail the chosen lift, then your team failed to plan properly.

 

RX Men: you will have 315lbs of bumpers available to you.

RX Women: you will have 255lbs of bumpers available to you.

Scaled Men: you will have 275lbs of bumpers available to you.

Scaled Women: you will have 225lbs of bumpers available to you.

 

If you choose to Squat Clean:
each pound that you successfully lift will be worth 1 point.

 

If you choose to Squat Snatch:
each pound that you successfully lift will be worth 1.5 points.

 

Example:

3 X 135lb Squat Snatch = 607.5 points

3 X 185lb Squat Clean = 555 points

 

This is why COMMAND has released this Mission Event 1 day early, you must come up with a full plan regarding which movement, weights, and rotation plan (Only 3 athletes will be permitted to work at one time). Again, your plan for the event must be presented to COMMAND upon your check-in. Once your plan is received at check-in IT MAY NOT BE DEVIATED FROM OR ADJUSTED. Failure to present your team’s plan upon check-in will result in a point being added to your team’s score. (Team’s with the LOWEST score win)

 

WOD II:  "THE IRON CURTAIN" 
(Music for this evolution: Rammstein, Einbrecher, Disturbed)

MAX poundage + constant row In 9 Mins (Indoor WOD)

 

Equipment: 1 Men’s BB (45), 1 Women’s BB (33), Bumpers, Rower

ONLY 3 athletes can work at one time

Upon 3,2,1…GO, athletes must load their own BB’s

 

Your team will lift for MAX poundage utilizing the move and weights that you choose at check-in. Men ONLY on the 45lb bar, women ONLY on the 33lb bar.  

 

Your team will simultaneously perform a continuous row for max distance.  (DO NOT touch the computer once your team has started, if you restart the rower then you get whatever distance is on the rower upon completion)

 

Upon call of “time” your total amount of lifts X weight will be added, and then your row distance will also be added. Your team’s poundage points and row distance will be placed into a matrix to determine you teams final score.

 

Example: (Our scoring system is based on getting the LEAST amount of points)

Two separate divisions: RX and Scaled. 
Highest score = 0 points towards your score

2nd highest  = 1 point

3rd highest  = 2 point

4th highest = 3 points

5th highest = 4 points

…Etc.

 

So the question is…Do you choose the harder or the easier movement? do you go heavy and pace yourself or go light and blast through the movement? It’s up to your team to decide. This Intel Report should be sufficient for you to plan for and accomplish this portion of your mission, but should your team need further guidance, email (info@crossfitliberation.com) or call 703-408-7997 with questions.

 

Further Intelligence will be released mid-day Dec. 1st…

Additional Note:  Competitors will be provided a separate staging area where they can recover and warm-up or store personal items.  We will provide some food and beverages mid-day from a few of our sponsors (Pane Vino, Catalyst-Meals, and Vita Coco).  Competitors are encouraged to bring additional food/beverge as may be required.  

COMMAND

CrossFit Liberation

"The COLD WAR Mid-Atlantic Competition"

Event: “The Cold War” Mid-Atlantic Team Competition 2011

Date: Saturday, December 3, 2011 from 6:00 AM to 6:00 PM (ET)

Location
9000 Lorton Station Blvd. STE M
Lorton, 22079

For more information click here"The Cold War" Mid-Atlantic Team Competition 2011

Nov 15 '11
Alright athletes…let’s raise the stakes a little. "The COLD WAR" is pleased to announce that we now have a founding partnership with INTELLIGENT DECISIONS for this and future events. What does this mean for you all? The top 3 RX teams and top scaled team members will each win a brand new Apple Ipad!!!!!

Alright athletes…let’s raise the stakes a little. 
"The COLD WAR" is pleased to announce that we now have a founding partnership with INTELLIGENT DECISIONS for this and future events. What does this mean for you all? The top 3 RX teams and top scaled team members will each win a brand new Apple Ipad!!!!!

Nov 15 '11

All team slots SOLD OUT!

‎”The COLD WAR Mid-Atlantic competition” is OFFICIALLY SOLD-OUT as of Nov 15th! This Dec 3rd, 25 4-person teams will face-off in the most intense all-day battle to ever be brought to this region. RX and Scaled teams from:

Trident CF
Potomac CF 
CF Montgomery County
CF Adaptation
CF Woodbridge
Capital MMA and Elite Fitness
CF Pittsburg
CF Williamsburg
CF Bethesda
CF S. Baltimore
Hammer Down CF
CF Unrivaled
CF Takeover
CF Manassas
CF Rubicon
Capital CF and Jiu-Jitsu
CF Liberation

Nov 15 '11
"The COLD WAR" Event T-Shirt…

"The COLD WAR" Event T-Shirt…

Nov 15 '11

Nov 15 '11
Unknown document brought in with casualty from RECON team 1…currently undergoing translation

Unknown document brought in with casualty from RECON team 1…currently undergoing translation

Nov 15 '11
All athletes from our top 3 RX teams and top Scaled team will go home with a great new WOD training journal from our sponsor METCON5…

All athletes from our top 3 RX teams and top Scaled team will go home with a great new WOD training journal from our sponsor METCON5…

Nov 5 '11
The Cold War “Arsenal” has arrived…

The Cold War “Arsenal” has arrived…

158 notes Tags: Cold War Sponsors Christian's Fitness Factory equipment

Nov 3 '11
One of our prize packages for our winning RX teams. 1st, 2nd and 3rd place will receive these great items from ROKFIT Clothing!. More details to come about other prizes…the top-ranking team from our SCALED division will also go home with some good stuff.

One of our prize packages for our winning RX teams. 1st, 2nd and 3rd place will receive these great items from ROKFIT Clothing!. More details to come about other prizes…the top-ranking team from our SCALED division will also go home with some good stuff.

20 notes Tags: Cold War RokFit Sponsors Prizes