Happy New Year!

We are closed for the holiday. Cheers!

 

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New Year’s Eve (morning) WOD

** Open for Morning Classes ONLY ** No Evening Classes

Warmup
3 Rounds
2 – Inch Worms
15 – Double Unders
10 – Good Mornings
—————————-
5 – Front Squats @ 65%
3 – Front Squats @ 75%

Set 1
3 – Front Squats @ 85%

Set 2
4 x 4-6 Bar Muscle Ups [30s rest]
4 x 10-12 Lunges w/ 50% 1RM OHS weight overhead [30s rest]
4 x 25 KBS 1.5 pd/1 pd [30s rest]

Set 3
6 – 5 – 4 – 3 – 2 – 1
Deficit HSPU
Deadlifts 275#/145#
T2B (12 – 10 – 8 – 6 – 4 – 2)

 

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Winter Games Results

You wanted results… here are 14 pages of mind-numbing data to basically say… everyone did awesome, ignore all numbers.

The results… Apparently people have been very interested in getting the results back and I imagine that’s mainly to take a peek at the individual standings. What I will say is this, while we did provide individual standings the events themselves were not designed to rank individuals. The points were given at times that make more sense for the team as a whole rather than the individual and a lot of the events had no point system to track individual performance at all. A very clear example of this was the max effort kettlebell swing. Different people received different weights, thus the individual reps tallied reflected more of the team’s ability to handle all the bells given rather than a direct comparison between a male athlete who received a 2 pood bell to a male athlete that received a 1 pood (John Rossman!!). This means that I wouldn’t put nearly as much stock in the individual placings (I gave 3 different views of the data) below as compared to the feeling of how you helped your team during the actual events.

 

The most important thing, to me anyways, was just the extent to which everyone put it out on the line. Angela’s kettlebell swings were such a show of determination, I don’t care what weight she had in relation to anyone else. Who can diminish Matt’s puke and rally, or Stevie going from zero muscleups to start December, to stringing together sets of 5 two weeks later…

 

My absolute favorite part of the weekend was Rick’s handling of the Three Bears. He didn’t put up the biggest weight, really not even close, but he also never ever stopped. I remember vividly during the 6 rep ladder he struggled, absolutely struggled, to get through 95 pounds. He might have dropped his last rep with 3 seconds to spare. At that point, everyone else, the top finishers even, would’ve bowed out and conceded defeat. With no rest there was little hope that he could finish 6 reps a full 20 pounds higher. But on the whistle he took 3 steps forward and grabbed the bar. I remember looking at him, and we both knew he had absolutely no shot.. But he picked it up and worked for the full 2 minutes, barely squeezing out maybe 2 reps out of 6. Fucking priceless. Honestly, fucking awesome. Excuse my language.

 

Anyways, I should also mention Fred is Joel the whole way through, whereas Aaron had two names that I can’t quite remember. So Aaron, you probably won’t be able to figure anything out based on this data. For instance you were ranked as a girl in the bear ladder and given the equivalent bar (third bar in, fourth bar in etc.) in girl weight. Sorry, your results are lost in translation so to speak.

 

Direct any questions, comments, suggestions to: adam.kryskow@ocncrossfit.com.

 

CrossFit Point System:

 

Placing Points Placing Points Placing Points Placing Points
1 100 11 65 21 45 31 26
2 95 12 63 22 43 32 25
3 90 13 61 23 41 33 24
4 85 14 59 24 39 34 23
5 80 15 57 25 37 35 22
6 75 16 55 26 35 36 21
7 73 17 53 27 33 37 20
8 71 18 51 28 31 38 19
9 69 19 49 29 29 39 18
10 67 20 47 30 27 40 17

 

This was the point system used throughout the event. For events scored by team only, the final event for instance where only total team time was tracked, the teams were ranked 1 through 4 and given their associated points(normalized to the total points of that section of the event (The first section of the final event was equal to 200 points thus a first place finish received 200, 100 * 200/100, and a second place finish received 190, 95 * 200/100. For events that were tallied for each individual, the Bear Ladder for instance, individual placing were converted to points via the above chart, and then total team points were converted normalized to the points available for that section.

 

As a brief introduction to the terminology to be used…

 

Checkmark(CM): A judged portion of the event wherein an athlete or team received points.

Point Style: A description of how the points are determined for each checkmark.

Team-Reps: Team reps are totaled and a TEAM winner is determined based on highest reps.

Team-Time: Team time is totaled and a TEAM winner is determined based on shortest time.

Reps: Individual reps are tallied and an INDIVIDUAL winner is determined based on highest reps.

Time: Individual time is tallied and an INDIVIDUAL winner is determined based on shortest time.

Weight: Individual max weight is tallied and an INDIVIDUAL winner is determined based on highest weight.

 

Overall Team Results – THE MOST IMPORTANT SECTION OF ALL

 

Event 1 Event 2 Event 3 Event 4 OVERALL RANK
Team 4 235 250 237.5 490 1212.5 1
Team 1 235 217.5 225 500 1177.5 2
Team 2 232.5 230 212.5 495 1170 3
Team 3 222.5 227.5 250 445 1145 4

 

 

Event 1 – Hells Bells – Results

Section Points Style
CM-1 Team Kettlebell Swings 100 Team-Reps
CM-2 1000m Run 100 Time
CM-3 ME KBS 12.5 Reps
CM-4 ME Pullup 12.5 Reps
CM-5 ME Deadhang 12.5 Reps
CM-6 ME KBS 12.5 Reps

 

Points
Team 1 235
Team 2 232.5
Team 3 222.5
Team 4 235

 

 

 

CM-1 Results Points CM-2 Results Points CM-3 Results Points
Team 1

29

85

Team 1 Team 1
Team 2

31

90

Team 2 Team 2
Team 3

33

95

Team 3 Team 3
Team 4

36

100

Team 4 Team 4
Alexandra Steve 10:18 100 John Rossman 61 100
Alexis Raj 10:20 95 Micah 51 95
Angela Alexis 10:25 90 Alexandra 50 90
Brad Justin 10:27 85 Angela 45 85
Chris Michailides Fred 10:37 80 Heather 45 85
Chris Murray Sims 10:39 75 Katie 45 85
Dion Matt 10:40 73 Kaylene 40 73
Fred Melissa 10:41 71 Lauren 40 73
Heather Katie 10:52 69 Matt 40 73
John Rossman Heather 10:54 67 Rachael 40 73
Justin Kaylene 10:57 65 Rick 36 65
Kaitlyn Dion 10:58 63 Dion 35 63
Katie Brad 10:59 61 Lainey 35 63
Kaylene Robb 11:05 59 Sims 35 63
Lainey Chris Murray 11:08 57 Zach 34 57
Lauren Rick 11:10 55 Fred 30 55
Matt Micah 11:13 53 Kaitlyn 30 55
Melissa Zach 11:15 51 Melissa 30 55
Micah Rachael 11:18 49 Justin 27 49
Rachael Lauren 11:22 47 Chris Murray 25 47
Raj John Rossman 11:30 45 Raj 25 47
Ralph Sahil 11:33 43 Chris Michailides 22 43
Rick Chris Michailides 11:35 41 Sahil 21 41
Robb Angela 12:03 39 Brad 20 39
Sahil Alexandra 12:12 37 Ralph 20 39
Sims Lainey 12:42 35 Steve 20 39
Steve Kaitlyn 12:58 33 Alexis 15 33
Zach Ralph 14:16 31 Robb 15 33

 


CM-4 Results Points CM-5 Results Points CM-6 Results Points
Team 1 Team 1 Team 1
Team 2 Team 2 Team 2
Team 3 Team 3 Team 3
Team 4 Team 4 Team 4
Fred

35

100

Heather

106

100

John Rossman

55

100

Chris Michailides

31

95

Matt

106

100

Angela

50

95

Robb

30

90

Chris Murray

97

90

Lauren

50

95

Brad

25

85

Lauren

97

90

Heather

46

85

Melissa

25

85

Sahil

97

90

Kaylene

42

80

Sahil

25

85

Brad

80

75

Sims

42

80

Sims

25

85

Raj

80

75

Chris Murray

35

73

Steve

24

71

Robb

80

75

Rachael

35

73

Zach

22

69

Sims

80

75

Rick

35

73

Justin

21

67

Fred

71

67

Fred

33

67

Katie

21

67

Melissa

71

67

Lainey

32

65

Matt

20

63

Alexandra

70

63

Alexandra

30

63

Raj

19

61

Chris Michailides

70

63

Brad

30

63

Angela

14

59

John Rossman

70

63

Katie

30

63

Chris Murray

14

59

Alexis

69

57

Micah

30

63

Dion

13

55

Katie

69

57

Steve

30

63

John Rossman

12

53

Micah

69

57

Alexis

25

53

Lauren

12

53

Steve

69

57

Dion

25

53

Alexis

11

49

Rachael

64

49

Chris Michailides

23

49

Heather

8

47

Zach

64

49

Matt

23

49

Kaitlyn

8

47

Justin

41

45

Melissa

23

49

Kaylene

8

47

Rick

41

45

Sahil

23

49

Lainey

8

47

Angela

34

41

Justin

20

41

Micah

8

47

Dion

34

41

Kaitlyn

20

41

Alexandra

7

37

Kaylene

34

41

Raj

20

41

Rick

7

37

Kaitlyn

33

35

Zach

16

35

Rachael

6

33

Lainey

33

35

Ralph

15

33

Ralph

6

33

Ralph

33

35

Robb

9

31

 

 

Event 2 – Jumparoo – Results

Section Points Style
CM-1 Power Clean Reps 150 Reps
CM-2 Chipper Finish 100 Team-Time

 

Points
Team 1

217.5

Team 2

230

Team 3

227.5

Team 4

250

CM-1 Results Points CM-2 Results Points
Team 1 Team 1 00:32:51 90
Team 2 Team 2 00:30:27 95
Team 3 Team 3 00:36:20 85
Team 4 Team 4 00:30:11 100
Rachael 208 100
Angela 176 95
Katie 160 90
Alexis 72 85
Lauren 60 80
Heather 48 75
Justin 48 75
Brad 44 71
Lainey 44 71
Alexandra 40 67
Matt 36 65
Chris Michailides 32 63
Kaitlyn 26 61
Fred 24 59
Chris Murray 22 57
Melissa 22 57
Robb 20 53
Sims 20 53
Zach 20 53
John Rossman 18 47
Dion 16 45
Micah 16 45
Kaylene 12 41
Sahil 11 39
Steve 10 37
Raj 8 35
Rick 8 35
Ralph 7 31

 

 

Event 3 –The Three Bears – Results

Section Points Style
CM-1 Male – 4 rep Bear 40 Weight
CM-2 Male – 6 rep Bear 40 Weight
CM-3 Male – 2 rep Bear 45 Weight
CM-4 Female – 4 rep Bear 40 Weight
CM-5 Female – 6 rep Bear 40 Weight
CM-6 Female – 2 rep Bear 45 Weight

 

Points
Team 1 225
Team 2 212.5
Team 3 250
Team 4 237.5

 

 

 

CM-1 Results Points CM-2 Results Points CM-3 Results Points
Team 1

29

85

Team 1 Team 1
Team 2

31

90

Team 2 Team 2
Team 3

33

95

Team 3 Team 3
Team 4

36

100

Team 4 Team 4
Alexandra Alexandra Alexandra
Alexis Alexis Alexis
Angela Angela Angela
Chris Murray Chris Murray Chris Murray
Heather Heather Heather
Kaitlyn Kaitlyn Kaitlyn
Katie Katie Katie
Kaylene Kaylene Kaylene
Lainey Lainey Lainey
Lauren Lauren Lauren
Melissa Melissa Melissa
Rachael Rachael Rachael
Justin 155 100 Justin 115 100 Justin 195 100
Brad 135 95 Matt 115 100 Sims 175 95
Matt 135 95 Sims 115 100 Chris Michailides 155 90
Sims 135 95 Brad 95 85 Matt 155 90
Zach 135 95 Chris Michailides 95 85 Zach 155 90
Chris Michailides 115 75 Fred 95 85 Brad 135 75
Fred 115 75 Rick 95 85 Fred 135 75
John Rossman 115 75 Zach 95 85 John Rossman 135 75
Micah 115 75 Dion 75 69 Micah 135 75
Rick 115 75 John Rossman 75 69 Dion 115 67
Dion 95 65 Micah 75 69 Rick 115 67
Robb 95 65 Raj 75 69 Robb 115 67
Sahil 95 65 Robb 75 69 Steve 115 67
Steve 95 65 Sahil 75 69 Raj 95 59
Raj 75 57 Steve 75 69 Ralph 95 59
Ralph 55 55 Ralph 55 55 Sahil 95 59

 


CM-4 Results Points CM-5 Results Points CM-6 Results Points
Team 1 Team 1 Team 1
Team 2 Team 2 Team 2
Team 3 Team 3 Team 3
Team 4 Team 4 Team 4
Brad Brad Brad
Chris Michailides Chris Michailides Chris Michailides
Dion Dion Dion
Fred Fred Fred
John Rossman John Rossman John Rossman
Justin Justin Justin
Matt Matt Matt
Melissa Melissa Melissa
Micah Micah Micah
Raj Raj Raj
Ralph Ralph Ralph
Rick Rick Rick
Robb Robb Robb
Sahil Sahil Sahil
Sims Sims Sims
Steve Steve Steve
Zach Zach Zach
Rachael 95 100 Angela 75 100 Rachael 105 100
Angela 85 95 Rachael 75 100 Angela 95 95
Katie 75 90 Alexandra 55 90 Alexandra 75 90
Alexandra 55 85 Katie 55 90 Katie 75 90
Alexis 55 85 Heather 45 80 Lauren 75 90
Heather 55 85 Lauren 45 80 Alexis 65 75
Kaitlyn 55 85 Alexis 35 73 Heather 65 75
Lauren 55 85 Chris Murray 35 73 Kaitlyn 55 71
Kaylene 45 69 Kaitlyn 35 73 Lainey 55 71
Lainey 45 69 Kaylene 35 73 Chris Murray 45 67
Chris Murray 35 65 Lainey 35 73 Kaylene 45 67

 


Event 4 – The End – Results

Section Points Style
CM-1 Light Fran / Row Relay 200 Team-Time
CM-2 2/3 Helen 200 Team-Time
CM-3 Fran 100 Team-Time

 

Points
Team 1 500
Team 2 495
Team 3 445
Team 4 490

 

CM-1 Results Points CM-2 Results Points CM-3 Results Points
Team 1 00:20:40 100 Team 1 00:13:27 90 Team 1 00:05:26 100
Team 2 00:22:22 90 Team 2 00:12:06 100 Team 2 00:06:08 95
Team 3 00:23:48 85 Team 3 00:13:40 85 Team 3 00:10:00 85
Team 4 00:20:49 95 Team 4 00:13:03 95 Team 4 00:06:12 90

 

Overall Individual Results(Using the Point system of the Actual Event)

 

This list shows the athletes ranked based on the points they actually got their team that weekend. This is to say a male athlete swinging less weight actually got more points than a male athlete swinging heavier weight doing one less rep. Also, considering the very same first event, the run was weighted 2 times higher than all 4 combined max efforts… Not exactly a perfect system.

 

Event 1 Event 2 Event 3 Event 4 TOTAL RANK ALL Male Rank Female Rank
Rachael 77.5 150 125 0 352.5 1 1
Katie 103 135 112.5 0 350.5 2 2
Justin 110.25 112.5 125 0 347.75 3 1
Alexis 114 127.5 96.95 0 338.45 4 4
Angela 74 142.5 120.75 0 337.25 5 3
Matt 108.625 97.5 118.5 0 324.625 6 2
Heather 106.625 112.5 99.75 0 318.875 7 6
Sims 112.875 79.5 120.75 0 313.125 8 3
Lauren 85.875 120 106.5 0 312.375 9 5
Brad 93.75 106.5 105.75 0 306 10 4
Fred 116.125 88.5 97.75 0 302.375 11 5
Alexandra 68.625 100.5 110.5 0 279.625 12 7
Chris Michailides 72.25 94.5 104.5 0 271.25 13 6
Zach 77.25 79.5 112.5 0 269.25 14 7
Steve 128.75 55.5 83.75 0 268 15 8
Chris Murray 90.625 85.5 85.35 0 261.475 16 9
Lainey 61.25 106.5 88.75 0 256.5 17 8
Raj 123 52.5 76.95 0 252.45 18 12
Robb 87.625 79.5 83.75 0 250.875 19 10
John Rossman 84.5 70.5 91.35 0 246.35 20 9
Micah 85.75 67.5 91.35 0 244.6 21 11
Kaylene 95.125 61.5 86.95 0 243.575 22 11
Kaitlyn 55.25 91.5 95.15 0 241.9 23 10
Dion 89.5 67.5 83.75 0 240.75 24 13
Rick 82.5 52.5 94.15 0 229.15 25 14
Sahil 76.125 58.5 80.15 0 214.775 26 15
Melissa 103 85.5 0 0 188.5 27 12
Ralph 48.5 46.5 70.55 0 165.55 28 16

 

Overall Individual Results(Weighting All Individually Tracked Events Equally)

This also isn’t a perfect system as it weights all events evenly. You can argue whether or not a ME deadhang time is really as important as a 1k run in terms of fitness. You can argue that the deadhang is unfair because you were penalized for your partner dropping. You could argue that the three bears shouldn’t be weighted individually as they are really testing a very similar aspect of fitness. I’m giving this to show how easily results change based on how you slice the data.

 

Overall Male Female
Sims

1

721

1

Matt

2

708

2

Angela

3

704

1

Katie

4

701

2

Heather

5

699

3

Lauren

6

693

4

Rachael

7

677

5

Fred

8

663

3

Justin

9

662

4

Brad

10

649

5

John Rossman

11

627

6

Alexandra

12

622

6

Chris Michailides

13

604

7

Alexis

14

600

7

Chris Murray

15

588

8

Zach

16

584

8

Micah

17

579

9

Steve

18

568

10

Kaylene

19

556

9

Robb

20

542

11

Sahil

21

540

12

Raj

22

539

13

Rick

23

537

14

Lainey

24

529

10

Dion

25

521

15

Kaitlyn

26

501

11

Melissa

27

384

12

Ralph

28

371

16

 

 

 

Overall Individual Results(Weighted how I see Fit)

So I weighted as such for the following reasons. I wanted to emphasize the run as it was a true individual test of fitness, decrease emphasis on KBS due to weight differences, decrease emphasis on deadhang due to partner issues, and increase emphasis on pullups due to it being nearly as good a fitness indicator as a 1k run. The power cleans were scaled a little back as they were somewhat dependent on who was before you, ie how much time you had, and then I combined the bears because they tended to test the same aspect of fitness. I would look at it this way: 1k Run, ME pullup, Bear complexes, were all decent indicators of individual fitness. Next comes the jumparoo results, then combined kbs, then deadhang.

Section Points
CM-1 1000m Run 150
CM-2 ME KBS 25
CM-3 ME Pullup 100
CM-4 ME Deadhang 25
CM-5 ME KBS 25
CM-6 Jumparoo Power Cleans 75
  4 rep Bear 33.3
  6 rep Bear 33.3
  2 rep Bear 33.3

 

 

 

Overall Male Female
Fred 1 389.8333333 1
Sims 2 388.4166667 2
Justin 3 384.5 3
Katie 4 379.25 1
Matt 5 371.75 4
Alexis 6 361.1666667 2
Brad 7 359 5
Steve 8 355.5 6
Heather 9 351.25 3
Angela 10 340.6666667 4
Lauren 11 333 5
Raj 12 332.1666667 7
Rachael 13 330.25 6
Chris Michailides 14 325.8333333 8
Robb 15 320 9
Zach 16 310.5 10
Chris Murray 17 308.0833333 7
John Rossman 18 294.5 11
Kaylene 19 293.4166667 8
Dion 20 289.5 12
Sahil 21 288.0833333 13
Micah 22 287 14
Alexandra 23 285.0833333 9
Melissa 24 277 10
Rick 25 267.1666667 15
Lainey 26 264.5 11
Kaitlyn 27 251.3333333 12
Ralph 28 185.8333333 16

 

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Friday WOD 12/28/12

Warmup
Burgener Warmup

Set 1
Cleans from Boxes TECHNIQUE LIMIT (Sets Every 1:30)
5×2 Above the Knee
5×2 Just below the Knee
5×2 Above the Knee
5×2 Just below Mid-Thigh

Set 2
Clean PR Attempt

 

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New Year’s Hours

New Year’s Eve we will be open for morning classes only. There will be no evening classes.

New Year’s Day we will be closed all day for the holiday. 

Cheers!

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