2018 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 prior to each WOD event, completing various physical, mental and lifestyle challenges that every team member must contribute to in order to gain maximum points. 3 separate WOD events for each Friday Night Lights team to throw down for more points and glory.

 

 

The challenges, bonus points, and WOD scores are totalled so that at the conclusion of the 3 events the overall Friday Night Lights champion team is crowned.

Along with spot prizes for each of the Events, FNL 18.1, FNL 18.2 and FNL 18.3, there are major prizes for the overall team placings.

 

1st Place Team – $100

2nd Place Team – $50

3rd Place Team – $25

 

*Prizes may be cash, products or services and will have a total value as shown above.

 

 

 

 

  • The Coaches will be putting the teams together for FNL 2018

 

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

 

  • ONE Rx athlete per team to compete in each WOD and will be named the team Captain.

 

  • 2, 3 OR all 4 athletes may be required for any or all WODs. Exact numbers will be released once registrations close on the 22nd June so teams can organise who needs to be where for each FNL EVENT.

 

  • Registrations are CLOSED

 

  • Workouts will be announced at 8 pm the Wednesday prior to each FNL EVENT.

 

  • Entry fee is $10 per person

 

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

*** The CFWS Coaching Team will have the final say on the team make up (not eyeliner and foundation either). 

 

Bonus Points

Every year these make a significant contribution to the overall leaderboard, don’t underestimate how important the bonus points and challenges are to your team.

  • Points can be accumulated throughout the period (fortnight) prior to each Event for, 
    • 5 points per class for up to 4 WOD classes attended, (double points per class if attended with 1 or all teammates)
    • 5 points for attending a Yoga class, (double points if attended with 1 or all teammates)
    • 5 points for an active recovery session with a teammate (walk, run, swim etc)

 

***Team Members (including the Team Captain) who are unavailable for a Friday Night Lights EVENT can be “subbed” by another athlete from CFWS. This change will cost the Team a $10 registration (the replacement will need to register for the event) fee and a 5 burpee time penalty (completed by the Rx athlete at 3…2…1…GO before they can start the WOD)

***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 and get into it!

 

Event Challenges

During the fortnight prior to each Event, there will be specific challenges for your team to complete together or as individuals. They will be worth points and have played a major role in deciding the overall winners.

———–

FNL18.1 is – “CINDY on Death Row”

FNL18.1 Briefing is 6 pm

Heat 1 starts at 6:30 pm

 

AMRAP 1 – 6 minutes

Max Calorie Row

Max Reps Wall Ball

 

AMRAP 2 – 6 Minutes

Max rounds and reps of “Cindy”

5 Pull Ups

10 HAND RELEASE Push Ups

15 Air Squats

 

Athletes 1+2 complete AMRAP 1 while Athletes 3+4 complete AMRAP 2.

After a 1 minute rest,

Athletes 1+2 complete AMRAP 2 while Athletes 3+4 complete AMRAP 1.

 

WORKOUT DESCRIPTION:

CINDY ON DEATH ROW – FNL18.1, requires all 4 team members to participate and can be paired up as any combination to best suit the strategy of the team.

e.g. MALE/MALE + FEMALE/FEMALE or MALE/FEMALE + MALE /FEMALE.

Both pair of Athletes begin behind the start line, at 3…2…1…GO, they move to their respective AMRAPS

AMRAP 1

At 3…2…1…GO! Athlete 1 will move to the rower and begin rowing. At the same time as this (3…2..1…GO!), Athlete 2 will move to the Wall Balls and begin. Athletes 1 and 2 can swap movements at any time during the 6-minute AMRAP and can be moving either simultaneously OR one at a time (meaning the wall ball athlete can rest while the rower is still in motion and vice versa). AMRAP 1 is scored as the total number of wall balls completed and the total number of calories rowed in the 6 minutes.

AMRAP 2

This workout runs at the same time as AMRAP 1 but with the other pair of Athletes (3 and 4). At 3…2…1…GO! Athlete 3 will move to the pull-up rig and begin “Cindy”. Only one athlete working at a time on any of the movements and MUST tag their partner before they can begin a movement. Athletes 3 and 4 can swap at any stage during the AMRAP as long as a clear tag is made.

Athletes can perform Jumping Pull-ups at a 2:1 ratio, e.g 10 Jumping Pull-ups = 5 Pull Ups

The workout is scored on completed rounds of Cindy and any partial reps to give a total number of Reps completed.

At the completion of each 6-minute AMRAP, there is a 1-minute rest where the athletes swap AMRAPS. Each pair of athletes can only do each AMRAP once, no partner swapping is allowed. Athletes begin each AMRAP from behind the start line.


 

FNL 18.1 Challenges

Teams will be announced Wednesday 27th June between 8 pm and 9 pm via Facebook messenger.

18.1 Team Bonus points are worth 100pts total – 50points for naming your Team and a further 50 points to come along dressed up (closely themed to your team name).

18.1 Team Challenge is Synchronized Team Kettlebell “Floss” dance and is worth 40 points.

All 4 team members must learn the “Floss” dance and perform it with any size kettlebells they like (in each hand), in synchrony, and as a team for a duration of 10 seconds.

A video must be submitted to Stacy no later than 6:30 pm Friday 29th June.

 

***NOTES***

Points for the Floss dance challenge were given based on the number of team mates who were in sync for the 10 seconds of the video, in my opinion. So if I seen 2 members in time, your team score for the challenge was 20 points.

OVERALL points and placings can be seen on the “Leaderboard 2018” tab.

 

 

EMOM – 12 minutes

12 Ground to Overhead 35/25kg

AMRAP Toes to Bar/2:1 Hanging Knee Raises

 

WORKOUT DESCRIPTION:

EMOM-a-sore-us – FNL18.2, requires a maximum of 3 team members to participate and can be any combination to best suit the strategy of the team. This workout can be done with 2 team members, it will just be harder.

All participating athletes begin behind the start line. At 3…2…1…GO!

Athlete 1 will move to the barbell and begin their 12 ground to overhead. Once all 12 reps have been completed, Athlete 1 will move to the rig and complete as many Toes to Bar (Rx Athletes ONLY) or Hanging Knee Raises (Scaled and Teen athletes ONLY) for the remainder of the minute. Athlete 2 MUST remain behind the start line until the timer beeps for their minute to start before moving to their barbell.

Athlete 1 does not need to tag athlete 2 OR be back across the start line in order for Athlete 2 to begin.

Athlete 3 MUST remain behind the start line until the timer beeps for their minute to start before moving to their barbell.

Athlete 2 does not need to tag athlete 3 OR be back across the start line in order for Athlete 3 to begin.

This process repeats for the duration of the 12 EMOM’s.

NOTES

***Athletes do not need to stay in the same order and there is no requirement for the work to be evenly shared, but all athletes MUST complete at least 1 of the EMOM’s.

***Each team must have 1 male bar and 1 female/teen bar set up. Every 2 Hanging Knee Raises completed is the same as 1 Toes to Bar Rep, in the event of an uneven number of reps being performed, i.e 9, the athletes’ score will be rounded back to 8 Hanging Knee Raises (4 reps).

Download and print off your team sheets to keep track of your Team points. These are to be handed in, completed, by 6 pm Friday 13th July, 2018.

 

 

FNL18.2 Briefing is 6 pm

Heat 1 starts at 6:30 pm

 

FNL 18.2 Challenge – 100points(max)

The Team with the highest cumulative time win 100 points.

The 4 Individuals with the best Man Maker times will receive a leg of lamb (approx $30 value) each.

 

***Winners must be there on the night to get the prize or it goes to the next best time.

***Photos for promotional purposes are required of the winners doing their “ManMaker” with a leg of lamb in each hand

 

Max Effort “Mighty Meats 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 fully locked out overhead (no elbow bend).
A video submission (with timer visible in the video) is required by 7:30 pm Friday 13th July, 2018 – post them in your team chat.
Your time will be added to your teammates times and the cumulative time will generate a placing and your team will be allocated points based on that.
A great wee App to record the videos and send them through is WODProof.
 

FNL 18.2 TEAM BONUS 40-points

Each TEAM needs to provide 4 home prepared healthy meal ideas/recipes, one for Breakfast, one for Lunch, one for Dinner, and one for snacks/light meal. They are to be shared out amongst your team so that EACH team member provides ONE meal idea/recipe.
 
We are not looking for some flash as, cut and paste gourmet recipe/meals from the internet, but something that is one of your favourite meals, like your goto meal, something that you would prepare and cook yourself at least once a fortnight.
 
Which is why we want you to upload a photo of the meal, it would hardly be one of your goto meals if you don’t cook/prepare it at least once over the next 10 days or so.

An example of an awesome snack idea – Thank you Julie and Derek.

 
Each team member will receive 10 points for submitting their meal idea/recipe by Friday 13th July, 6pm.
 
FNL 18.2 Team Challenge - Nutrition
Drop a file here or click to upload Choose File
Maximum upload size: 52.43MB
 

 

 

 

 

Download and print off your team sheets to keep track of your Team points. These are to be handed in, completed, by 6 pm Friday 27th July, 2018.
 

 

FNL18.3 Briefing is 6 pm

Heat 1 starts at 6:30 pm

 

FNL18.3a – “Rx Snatch Ladder”

5 Snatches @ 40/25 & 5 Burpees over bar

4 Snatches @ 50/35 & 4 Burpees over bar

3 Snatches @ 60/40 & 3 Burpees over bar

2 Snatches @ 65/45 & 2 Burpees over bar

1 Snatch @ 70/50 & 1 Burpee over bar

5 min cap

 

FNL18.3b – “Dumbell Hell”

40 – 35 – 30 – 25

Deadlift 40/60/80/100kg

Dumbbell Box Stepovers 20” 22.5/15kg

18-minute time CAP

***Dumbbells must NOT touch the ground during the workout***

 

WORKOUT DESCRIPTION:

Friday Night lights 18.3 requires ALL 4 team members to participate.

 

FNL 18.3a “Rx Snatch Ladder”

 

Requires the Rx athletes ONLY.

 

At 3…2…1…GO!

The athlete will move to the first barbell (40/25kgs) and perform 5 Snatches (muscle/power or squat are all permitted) then 5 burpees over the bar.

The athlete will then move onto the second barbell (50/35kgs) and perform 4 Snatches (muscle/power or squat are all permitted) then 4 burpees over the bar.

The athlete will then move onto the third barbell (60/40kgs) and perform 3 Snatches (muscle/power or squat are all permitted) then 3 burpees over the bar.

The athlete with then move onto the fourth barbell (65/45kgs) and perform 2 Snatches (muscle/power or squat are all permitted) then 2 burpees over the bar.

The athlete will then move to the final barbell (70/50kgs) and completes 1 final Snatch (muscle/power or squat are all permitted) and 1 final burpee over the bar, before crossing the finish line to get a time.

Should the Rx athlete be unable to complete the snatch ladder before the time CAP, the score is 5 minutes PLUS the number of reps remaining.

 

FNL 18.3b “Dumbbell Hell”

 

Requires all 4 teammates and begins with ALL team members behind the start line with their 2 sets of Dumbbells (1 x 22.5kg pair and 1 x 15kg pair on the ground).

At 3…2…1…GO!

Two team members will pick up the Dumbbells pairs (one pair each) and, with their other teammates, move to their deadlift bar and begin the 40 reps at 40kg.

Dumbbell pairs must remain off the ground, held standing up by an athlete while the Deadlifts are being completed.

If the Dumbbells touch the ground or an object at any stage during the deadlifts the WHOLE team must stop, place all the dumbbells on the ground and return to start line then perform 3 Synchro burpees. (Syncro is: Chest to the floor at the same time)

After any Burpee Penalties, all dumbbells pairs must be held each by an athlete before the Deadlifts can continue.

Once the 40 Deadlift reps are completed, the team can then move to the Dumbbell Box Stepovers (20 inches).

Males complete these with the 22.5kg Dumbbells and females with the 15kg Dumbbells (All Teens use 15kgs and the 20-inch box height).

The other set of Dumbbells pairs not being used in the box over overs are to be held standing by an athlete.

If the dumbbells touch the ground at any stage during the Dumbbell box step overs the WHOLE team must stop, drop all the dumbbells and return to start line and perform 3 Synchro burpees. (Chest to floor at the same time)

After any Burpee Penalties, all dumbbells pairs must be held each by an athlete, before the dumbbell box step overs can continue.

Once the 40 Dumbbell Box Step Overs have been completed, the team can then begin the set of 35 Deadlifts at the next weight of 60kgs.

Increase the weight of the Deadlifts each round until completed.

All of the team members, including their Dumbbells, must be over the finish line to get a time.

There is an 18 minute time CAP for this workout. Should your team not complete the workout your score is 18 + the number of remaining reps.

 

Important points to note:

 

DUMBBELLS

The only times that your Dumbbell(s) can touch the ground are:

Before you start the WOD

After you finish the WOD

During the WOD when your whole team are doing Synchro burpees (because your team’s dumbbell touched the ground resulting in this burpee penalty)

Dumbbells must be held in pairs standing up, each pair by one Athlete (One of the pairs will be in use doing the Box stepovers while the other pair is being held).

You cannot:

Rest the dumbbells on any part of your body (crouched down in a beautiful or ugly squat, rested on your poor toes, on your thighs, or on your shoulders), this will result in a team synchronised burpee penalty.

Rest the dumbbells on any object. This includes small children, Ruby, Hike or that guy token_beats, this will result in a team synchronised burpee penalty.

Dumbbells must cross the finish line with your team.

 

MOVEMENT STANDARDS

 

Snatch – Rx ONLY

The barbell must start on the ground and be taken to a fully locked out overhead position in one movement- Knees, hips, elbows. Any version of the Snatch is permissible, Muscle/Power/Squat Snatch.

Burpee over Bar

Athletes begin in the standing position before getting down onto the ground.

The bottom position is where the chest, legs and hands must all be in contact with the ground before performing the jump over the barbell.

Bar Facing OR Lateral Burpees are permitted but is a 2 foot take off and landing jump.

Athletes are not required to fully extend (stand up) on the jump before going to ground on the opposite side of the barbell. The athlete repeats this for the number of reps required before moving to the next barbell.

If the athletes receive a no rep for any part of the burpee, the full burpee must be repeated before continuing to the next rep.

Deadlift

Athletes take the barbell from the ground to a standing position with hips, knees and arms all locked out in line before returning the barbell to the ground for each rep to count.

Any of the teammates can lift any of the weights, there is no minimum work requirement.

Dumbbell Box Step Overs

The Dumbbells must not come in contact with the ground (or box) for the duration of this workout.

The athlete must be using the correct weight Dumbbells and correct height box for their gender.

The athlete does not have to come to full extension on the top of the box, but both feet must return to the ground before starting the next rep.

You cannot fully step over the box, you must STEP UP OVER the Box. This means you must step up to the top of the box as you cross over.

For the Dumbbell Hold, any gender can hold any pair of Dumbbells as long as they are both the same weight.

Synchronised Burpee Penalty

The synchronised burpee requirement is that all team members chests touch the floor at the same time for the rep to count.

 

FNL 18.3 Team Challenge – 100points(max)

Max Effort Hold

  • Parallette Tuck Support = Multiply Time by 1 

 

  • Parallette L-Sit = Multiply time by 10  

 

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

Time (to be taken and recorded in seconds) begins when the athlete has their elbows fully locked and the tuck or the L-sit is in the correct place.

  • Movement standards for the Tuck Supports are the elbows are fully locked out with the knees above the hip crease. The time ends if the elbows bend OR the knees drop below the hip crease.
  • Movement standards for the L-Sit holds are the elbows are fully locked out with the legs at least parallel with the ground. The timer ends if the elbows bend OR the legs drop below parallel.
 Your time is required to be recorded on your team sheet and handed in by 6 pm Friday 27th July, 2018.
 
Your time will be added to your teammates times and the cumulative time will generate a placing and your team will be allocated points based on that.
 

FNL 18.3 TEAM BONUS 40-points (each member)

Every year we take the opportunity to get your feedback on a few things, so to claim your points for your team please complete the questions below.

If you don’t wish to answer any of them for whatever reason, just type N/A in the field.

Entries must be received no later than 6 pm Friday 27th July, 2018.

 

Leaderboard 2018

FNL TEXT ONLY

 

Bonus Points

  • Points can be accumulated throughout the period (fortnight) prior to each Event for, 
    • 5 points per class for up to 4 WOD classes attended, (double points per class if attended with 1 or all teammates)
    • 5 points for attending a Yoga  class, (double points if attended with 1 or all teammates)
    • 5 points for an active recovery session with a teammate (walk, run, swim etc)
  • Team Members (including the Team Captain) who are unavailable for a Friday Night Lights EVENT can be “subbed” by another athlete from CFWS. This change will cost the Team a $5 penalty fee and a 5 burpee time penalty (completed by the Rx athlete at 3…2…1…GO before they can start the WOD)

***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 and get into it!

 

Event Challenges

During the fortnight prior to each Event, there will be specific challenges for your team to complete together or as individuals. They will be worth points and have played a major role in deciding the overall winners.

 

 
 
 
Friday Night Lights 2018