2017 Friday Night Lights

Friday Night Lights

 

 

Friday Night Lights is CrossFit Wild South’s in-house CrossFit competition that has teams of 4 using their fitness to compete against each other for points.

Teams compete for points during the week by completing various physical, mental and lifestyle challenges that every team member must contribute to in order to gain maximum points. Each week culminates in an exciting Friday Night Lights team WOD where more points are on the line.

The weekly challenges and WOD points are totaled, along with any other bonus challenges that pop up, so that at the conclusion of the 4 weeks the overall Friday Night Lights champion team is crowned.

 

  • Teams will consist of  4 athletes – 2 male + 2 female.

 

  • ONE Rx athlete per team to compete each week and is the team Captain.

 

  • 2, 3 OR all 4 athletes may be required for any or all weeks.

 

  • Register on the noticeboard at the box by Friday 30th June as the points for the first week will count from then.

 

  • Workouts will be announced at 12 pm the Wednesday prior to each weeks WOD.

 

  • Entry fee is $40 per team

 

*** The Team Captain is the only Rx athlete allowed per team. (You must regularly perform the programmed class workouts as prescribed – Rx. Ring and Bar muscle ups are NOT required to be Rx)

*** Coaches will have the final say on the team make up (not eyeliner and foundation either). 

 

Weekly Points

 

  • Points can be accumulated during the week prior to the WOD for, 
    • 3 points per class for up to 2 WOD classes attended, (double points per class if attended with 1 or all teammates)
    • 3 points for attending Yoga OR Mobility class, (double points if attended with 1 or all teammates)
    • 3 points for an active recovery session with a teammate (walk, run, swim etc) – Photos to be posted to the main CrossFit Wild South Facebook page as a “check in” at CrossFit Wild South (with all teammates tagged if they are on social media). Check-ins and posts to Instagram must be shared back to Facebook also. The hashtag #cfwsfnl2017 MUST be used.
    • 2 points for each completed Crossover Symmetry session, up to a maximum of 2 times per week (either recovery OR activation).
  • Team Members (including the Team Captain) who are unavailable for a Friday Night Lights WOD can be “subbed” by another athlete from CFWS. The “sub” must join the team for the whole week in place of the unavailable team member. This change will cost the Team a $10 entry fee and a deduction of 5 points.

***Emergency last minute changes due to legit stuff happening – please advise Stacy or Ruth.

This is a great way to support each other, get involved in the community and keep your motivation up over the next wee while get into it!

———–

WEEK 1 WOD
 

 

WOD 1 – “DOUBLE WRAPPED”

 

After 3, 2, 1 GO – Team members 1 and 2 complete the following;

 

6-minute AMRAP

 

6 Power Cleans 40/25kg

12 Burpees

6 pull ups – Rx members ONLY

OR

9 Jumping Pull Ups (open standard measurements) – Scaled members ONLY

Total Reps completed is your score for AMRAP 1

 

At the same time as AMRAP 1 is running, Team members 3 and 4 complete the following;

 

6-minute AMRAP

 

6 Goblet Squat 24/16

12 Cal Row

6 push ups – Rx members ONLY

OR

9 push ups off a 20” box – Scaled members ONLY

Total Reps completed is your score for AMRAP 2

 

After the 6 min AMRAP is completed, the whole team rest for 3 minutes and then switch AMRAPS

1 person moving at a time in each AMRAP and must complete their set before their partner starts the next set.

A clear tag must be visible to your judge.

 

Your team score is the combined total reps of the 2 AMRAPS

 

 

 

 

 

WEEK 2 WOD
 

 

Week 2 WOD – “No weighting”

For Time (13 Min CAP)

200 Wall Balls

Rx – Male and Female – 9kg 10ft

Scaled Men – 9kg 9ft

Scaled Women – 6kg 9ft

Beginner – Male and Female – 9ft 3kg

 

No more than 3 athletes from each team are required for this workout, 1 MUST be a Rx athlete.

After 3, 2, 1 GO – Athlete 1, with both hands and feet behind the start line, bear crawls to the taped line under the rig on the other side of the workout space.

Once both hands and feet are over the line, they move to the target and begin their unbroken set of wall balls.

Once the athlete “breaks” their set of wall balls, the wall ball is placed on the floor below the target and the athlete moves to the taped line below the rig for their return crawl. With both feet and hands behind the taped line the athlete bear crawls back to their teammates on the other side of the workout space and once both hands and feet are over the line, a tag can occur.

The new team mate then makes sure that both of their hands and feet are behind the line BEFORE they make their way across the workout space to the taped line under the rig.

Once both their hands and feet are over the line, they can proceed to the wall ball to begin their unbroken set of wall balls.

Teammates repeat this process until ALL 200 wall balls are completed or the 13-minute time cap is met, whichever is first.

The team score will be the total time taken to complete the 200 wall balls OR the CAP plus the remaining reps.

 

 

 

“No weighting” Movement Standards

 

 

Week 2 Challenge

 

 

 

#cfwsfnl2017  Week 2 Challenge is a nutrition planning challenge and is worth 10 points per team member.

Forage & Graze are providing the winning team from week 2 with samples of their wonderful products. http://forageandgraze.co.nz/

 

Each team member must complete a weekly meal planner ( approved template HERE ) and post a picture of it to social media by 9 am Monday 10th July.

During the week, team members are to post a picture of their prepared lunch – DAILY to social media.

(Actually, aside from points, this is a pretty good way to keep on top of your nutrition. even if you do nothing else, having a plan and sticking to it will go a long way to improving your nutritional outcomes.)

The May nutrition workshops that we run were all recorded and handouts provided to participants, but if you missed them, you can find them all on our website. They are a fantastic resource.


http://crossfitwildsouth.com/…/may-2017-nutrition-workshops/

 

*** Social Media is Facebook or Instagram. Pictures can be posted to your own timeline OR the main CrossFit Wild South Facebook page (NOT the Crew page) as long at they have CrossFit Wild South as a check-in/location and carry the #cfwsfnl2017 hashtag

***The winning team will be judged on their plan, lunch pictures and any other extra things that make them stand out from the crowd.

 

WEEK 3 WOD
 

Week 3 WOD – “Grippy McGripface

Each team has 3 of their Friday Night Lights team members complete

 

12 Minute AMRAP

 

3 Rope Climbs 15ft

30 Sumo Deadlift High Pull 35/25kg

5 Handstand Push Up – Rx ONLY

 

One person working at a time

Score is as total reps as completed in 12 minutes.

 

 

“Grippy McGripface” Movement Standards

 

 

Week 3 Challenges

 

#cfwsfnl2017 Week 3 Challenge 1 is…

2-minute AMRAP Double Unders

Each team member is to complete as many double unders as they can in 2 minutes.

Double Unders do NOT need to be consecutive to count, they can be broken up by single unders as needed.

The total number of Double unders completed by each team member will be added together to give your team a total, your placing will determine your score. 50 points for 1st, 45 for 2nd, 40 for 3rd…and so on.

#cfwsfnl2017 Week 3 Challenge 2 is worth 20 points per person.

Sleep Hygiene

If you have a pre sleep routine, tell us what it is that you do to help you wind down at the end of the day to maximise your recovery (physical AND mental) by getting a restful sleep.

If you don’t have a specific routine yet, spend some time researching and put one together, or ask one of our coaching team. If you do this at the start of the week, you will be able to determine if you are having any success with it by the end of the week. You may even decide to keep it up because who wouldn’t like a more restful sleep?

The prize is a voucher at Burger Fuel (I figured we could lighten up a wee bit since many of you put a great effort in last week on the planning and lunches) and will be awarded to the individual(s) that find the most creative way to present/display/tell us what their nightly routine is. At a minimum we would like to see it on the CrossFit Wild South Crew page and it can be as simple as a few bullet points or as elaborate as a movie trailer, up to you. G – rated please…

The May nutrition workshops that we ran were all recorded and handouts provided to participants, but if you missed them, you can find them all on our website. They are a fantastic resource.

 

WEEK 4 WOD
 

 

Week 4 WOD – “Over & Out”

 

After 3, 2, 1 GO – The Rx athletes ONLY complete the following;

 

“Graceabelle”

 

15 Clean and Jerk 43/30kg

15 Power Snatches 43/30kg

 

Time is taken here

At 5 minutes on the timer, any remaining reps are added and the time given is 5 + remaining reps. The whole team then continues to the next WOD

 

With the timer still running, ensuring that the dumbbells do not touch the floor for the entire WOD, the whole team completes;

 

10m Walking Lunges 15/10kg

60 Dumbbell Thrusters 15/10kg

10m Walking Lunges 15/10kg

60 Dumbbell Hang Power Snatches 15/10kg

 

Time is taken here

***5 penalty burpees are added to the FIRST ROUND of the synchro burpees in the next WOD for each time a dumbbell touches the floor***

At 12 minutes on the timer, any remaining reps are added and the time given is 12 + remaining reps. The whole team then continues to the next WOD.

 

With the timer still running, the whole team completes;

 

3 Rounds of,

30 Box Jumps 20”

20 Synchro Burpees (Plus any penalty burpees)

10 Slam ball to shoulder 30kg (20kg Teens)

 

Time is taken here

At 20 minutes on the timer, any remaining reps are added and the time given is 20 + remaining reps.

 

Each team will have 3 times, each of these times will generate your placing and points.

 

“Over & Out” Movement Standards

 

 

 

Week 4 Challenges

#cfwsfnl2017 Week 4 Challenge 1 is…

 

Max Effort “Man Maker” test

  • 2x 4kg KBS = Multiply Time by 1
  • 2x 6kg KBS = Multiply time by 1.5
  • 2x 8kg KBS = Multiply time by 2
  • 2x 12kg KBS = Multiply time by 2.5
  • 2x 16kg KBS = Multiply time by 3
  • 2x 20kg KBS = Multiply time by 3.5
  • 2x 24kg KBS = Multiply time by 5

 

Your score is the total time taken in the hold multiplied by the correct factor for the weight that you are using.

The kettlebells must be the same weight in each hand.

Time (to be taken and recorded in seconds) begins when the athlete is at the bottom of their squat and the arms are fully locked out overhead with the 2 kettlebells.

The time ends when either;

  1. The athlete raises above parallel,
  2. The arms are no longer full locked out over head (no elbow bend).

 

#cfwsfnl2017 Week 4 Challenge 2 is…

 

Complete the online interview questions form below.

1 point for each question answered.

 

Leaderboard

FNL TEXT ONLY

 

Weekly Points

  • Points can be accumulated during the week prior to the WOD for, 
    • 3 points per class for up to 2 WOD classes attended, (double points per class if attended with 1 or all teammates)
    • 3 points for attending Yoga OR Mobility class, (double points if attended with 1 or all teammates)
    • 3 points for an active recovery session with a teammate (walk, run, swim etc) – Photos to be posted to the main CrossFit Wild South Facebook page as a “check in” at CrossFit Wild South (with all teammates tagged if they are on social media). Check-ins and posts to Instagram must be shared back to Facebook also. The hashtag #cfwsfnl2017 MUST be used.
    • 2 points for each completed Crossover Symmetry session, up to a maximum of 2 times per week (either recovery OR activation).
  • Team Members (including the Team Captain) who are unavailable for a Friday Night Lights WOD can be “subbed” by another athlete from CFWS. The “sub” must join the team for the whole week in place of the unavailable team member. This change will cost the Team a $10 entry fee and a deduction of 5 points.

***Emergency last minute changes due to legit stuff happening – please advise Stacy or Ruth.

  • This is a great way to support each other, get involved in the community and keep your motivation up over the next wee while get into it!
 
 
 
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