Garage Games 2010

Updated on 7/30/10

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Advanced Male:

Andrejs Duda
Andrew Hand
Andy Mccann
Ben Plotnicki
Benjamin Sturgill
Billy L Nielsen
Brad Mcleod
Brandon Chapin
Brandon Phillips
Bret Berman
Brian Bennett
Brian Ferris
Don Mcminn
Eric Richards
Geordan Ganka
Greg Latora
Ian Frame
James Howard
Jason Sobczak
Jeffrey Rice
Jonathan Beckner
Jonathan Bostic
Josh Edwards
Justin Mccallon
Mark Huges
Matthew Anderson
Matthew Menerey
Matthew Pierce
Paul Smith
Robert Miller
Ryan Hart
Scott Guichard
Shane Stewart
Stephen Mullen
Steven Huey
Sung Kong
Wes Harper

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Advanced Female:

Aimee Longenecker
Andrea Werner
Angela Duprel
Ann Windish
Courtney Patterson
Danielle Beauchesne
Diana Toney
Jenn Harris
Jennifer Frati
Jennifer Gilreath
Jessica Ard
Krista Thompson
Laura Koller
Mackenzie Morris
Martha Raines
Melissa Hoff
Michelle Witzel
Shana Alverson
Shanna Duvall
Therese Poole
Veronica Case

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Open Male:

Adam Wells
Andre Everette
Andrew Reckles
Anthony Cox
Bill Greve
Blaise Barney
Brian Carr
Brooks Smith
David Argel
Drew Vabulas
Garnett Pollock
Jake Berman
James Peterson
James Williams
Jeffrey Palgon
Joel Corpus
Jordan Baer
Jordan Lee
Jose Levi
Justin Yin
Kurt Mullican
Laurentius Adhyanto
Manuel Lopez-Garcia
Mark Panfel
Michael Galanis
Paul Parker
Ralph Evangelous
Ransom Massengill
Reginald Acker
Ryan Van Paepeghem
Scott Moore
Shu Chen
Trevor Stromquist
Will Johnson
Zach Brown

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Open Female:

Alicia Roberson
Alison Massa
Amanda Savage
Amy Krueger
Angela Buckem
Anne Moore
Ashley Curry
Brandi Faller
Brannnon Weeks
Chelsey Mcentire
Felice Feugill
Glenda Hurtado
Glissel Soliz
Hannah Thompson
Hope Smith
Katherine Brown
Laura Hall
Lauren Sandoval
Leila Karp
Meghan Sweet
Rashida Byams
Roxana Puche
Sandra Lopes
Sara Jordan
Sarah Crowder
Simone Johnson
Sonia Merrick
Tara Garrett
Traci Renneker
Tracy Faucette

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more details and Registration through our gym’s site

“Survival of the fittest” which is part of the GG series will be at our gym.  The links above are for our February main event

Here’s the run down.

This event will be unlike any other.  You will compete in a heat of 10 in 3 WOD’s that eliminate the slowest/weakest each round.  The winner will be the one that places the highest i all 3 WOD’s for all the heats.

Details

4 Levels of competition

Advanced and Open Divisions for both Male and Female Competitors
[There's something here for everyone one.]

Open division will be scaled and subed.  Ex: HSPU become Push Ups, 135# becomes 95# etc

Heats:

To determine your heat placement, each competitor will do the following for reps before the event.  You will have to email me your results:

for lack of a better name this will be called “heat WOD”.  No rest between exercises.  Do them back to back with a running clock.

• 1min of Pull ups
• 1min of Sit ups
• 1min of Push ups
• 1min of Squats
• 1min of Dead-Lifts (275/165 advanced; 205/125 open)

You will compete in a heat against folks that have similar scores in these 3 areas.

Scoring:

At the conclusion of the Survival of the Fittest, the overall winner will be the person with the lowest score not only in their own heat but verse all others.  Places will be determined per heat also in like manner by adding up your finishes in each of the 3 WODs.  Thus you could win your heat but not be the overall winner.

In the case of a tie, the winner will be the one with the single best finish.  If there is still a tie, then they will arm wrestle for 1st place.

Each heat will have 3 WODs thus 3 placings for everyone.  The places in each WOD will look like this: 1,2,3,3,5,5,7,7,9,9.  since 2 are eliminated each time.
You will add your place from each WOD to find your placement in your Heat.  This score will be compared to other Heats to find the overall winner.
The goal is to have the 1st place person finish in the 15-25 min time domain, with
a total max time of 25 min.

Example:
In heat 1, 10 folks start. (We will have as many heats as needed of 10 same sex same level competitors with similar “heat WOD” scores.)

They perform 2 exercises back to back (ex WOD1 – 800m & situps). The slowest 2 are eliminated for the rest of WOD 1, but they cant just walk away. The eliminated must do 10 burpees for each exercise, while the others compete.  So they don’t get total rest when eliminated.

To continue the example, as soon as the 8^th person is finished with the 800m/situps, we walk to the burpee/pull up station and I yell 3,2,1 GO!. That’s right the 8^th person gets no rest. If you want rest, go faster. While the 8 are doing burpee/pull ups, the other 2 do their 10 burpees. As soon as the 6^th person finishes, the last 2 are eliminated and those 6 move to cleans. The first 4 move on to box jumps, while the rest do their 10 burpees. Then the first 2 to complete the box jumps move on to a 400m sprint. The first one back wins.

Each group of exercises has a time limit of 5 minutes.   Meaning the 800m + 40 situps has a 5 min time limit.  If the first 8 are done before 5 minutes, then we just move on.  But if 5 minutes elapses while folks are WODing, then the top rep getters move on.

at the completion of WOD1, a clock will start counting off 2min, then
3,2,1 GO! for WOD 2, everyone in heat 1 is back in to compete.
repeat for WOD3

Judging:
There be 1 time keeper/judge per heat and wod and he/she will watch for ROM and toss bad reps… there might be more but there will be at least 1.
WOD 1 (runner slant)

• 800m
• pull ups x 20
  • eliminate 2 – 8 left
• burpee x 20
• situps x 40
  • eliminate 2 – 6 left
• 135# cleans x 10
  • eliminate 2 – 4 left
• box jumps 24inch x 40
  • eliminate 2 – 2 left
• 400m
  • eliminate 1 – 1 left -winner

WOD 2 (lifter slant)

• 135# ground to over head x 20
• DL – 1x 135#, 225#, 314#,  as many as you can 405# touch and goes
  • eliminate 2 – 8 left
• HSPU x 10
• 20# Wall Ball x 30
  • Eliminate 2 – 6 left
• 50ft 55# overhead one handed DB lunges
  • eliminate 2 – 4 left
• Ring Dips x 20
  • eliminate 2 – 2 left
• 100 Double Unders
  • eliminate 1 – 1 left

WOD 3 (mix)

• 400m 80# sand bag carry
• 50 push-ups
  • eliminate 2 – 8 left
• 50 squats
• 55# KB swings x 30
  • eliminate 2 – 6 left
• 100m sprint
• Muscle Ups x 10
  • eliminate 2 – 4 left
• 315# DL x 15
  • eliminate 2 – 2 left
• 1000m row
  • eliminate 1 – 1 left

The winner is the one with the total lowest score for the 3 wods (score is based on finishes like the CF games)

In the end you will complete 3 WOD’s which in total will take roughly an hour.

Advanced Ladies WOD’s

reduce weights by 30%-ish

OPEN – Scaled/subed
men will do Advanced Ladies weights

Ladies will reduce yet again

HSPU – kipping allowed.  will use abmats to decrease range equally

subs…

Push Ups and/or Handstands for HSPU

unweighted lunges

jumping ring dips for Ring Dips

Singles jumps for Double unders

Jumping pull ups for Pull Ups

burpee’s for Muscles ups

EXPLANATION FOR DL Ladder in WOD 2:

135, 225, 315 all for one rep each, then 405 which can be done once, or touch n go for more.  The way you are scored to move forward at this point, is to 1. Be in the top 8 to the bars if everyone were to tie on the lifts, OR be in the top 8 people who lift the most.

This is why we added the DL test to the heat determination WOD.  We would like to avoid having someone who touch n goes 405# for 5 in a heat with someone who can’t lift 405 for one.  This also makes this a very interesting WOD from a strategy perspective.  The BEST place to be (assuming you have a strong DL, and assuming time doesn’t run out) is to be LAST in your heat.  Then if there are two people ahead of you who were only able to pull 405# for one, then touch n go it for two, and you move forward.

on 8/1 Survival of the Fittest will increase in price to $35.

On 8/7 it will  increase to $50.

On 8/14 registration ends except to fill in heat holes.  For example if we have 3 Advanced Women’s heats but only 2 have 10 and the 3rd heat has 8, then we’ll take 2 more Advanced Woman to make it a complete 10 in the heat

Though the CrossFit Games Individual Finals did not eliminate athletes as it went, it might as well have.  With only the fittest truly surviving the WOD’s, it created a very similar environment to that which we HOPE to create at The Survival Of The Fittest!

As the athletes were completing one WOD, given just moments to catch their breath before moving onto the next WOD, they were not prepared to do more work, nor had the desire.  But conditioning took over where the mind might stop!  It is the beauty of CrossFit, and well prepared athletes.

There are no unknowns at Survival of The Fittest, only fitness and competition, but the preparation for future comes from a test where every step is a test.

Come join us, the competition is growing, and we are just putting the finishing touches on our new space! 
(right next door, so don’t worry about finding us)

There has been some interest in partitioning out a men’s 40 and over heat.

We might not have enough over 40 to fill a whole heat, so if you are interested in competing in this group, and you are close to 40 or over (37 as a cutoff), then let us know when you turn in your heat WOD, or when you register.

The competition is growing nicely, the preparations are coming along.   The initial T-Shirt designs are cool, and we plan on having shirts available for $15 like the last event.  Remember, everyone gets a pint glass which will be an EVENT specific glass.

We will post specific open class substitutions in the next two weeks.

Thanks!

We will close registration on August 14, for Survival Of The Fittest; and your Heat WOD results will be due that day. 

If you don’t provide us with a Heat WOD result, then you will simply be lumped in with whomever, and you will either dominate your heat without any contention (or fun), or you will get destroyed in your heat.

The Heat WOD is as follows:

WITH a continuously running clock:

1 min of Pull-Ups
1 min of Sit-Ups
1 min of Push-Ups
1 min of Squats
1 min of Dead-Lifts (275#/165# – Advanced; 205#/125# Open)

This means that you will roll directly from one exercise to the next for a total of five minutes.  We need scores per exercise, as well as weight, and substitution if you are an open class athlete doing pull-ups other than kipped, or push-ups other than from the toes.  If you cannot lift the RX’d open class DL weight, then pick a lower weight and report that as well.

We will group heats of ten people, as closely matched as we can possibly get.  There are NO prizes for victors, just door prizes based on random draw, so your goal should be to be as close to your competition level as possible.  Of course TOP HEAT bragging rights are always worth earning, and fun to post on your facebook wall!

Look forward to seeing some more of those numbers start pouring in!  Currently there are 40 registered athletes for the competition.  We anticipate that there will be some top competitors who will toss in there hats once the CF Games is over.  We look forward to seeing those guys and girls come step this up a notch!

The Survival of The Fittest is getting looks all over the CF community.  We have had athletes from the West Coast comment on the unique programming, and the curiosity level has been huge.  We are seeing on average, two new participants per day over the last two weeks.

We are making a change in our HEAT placement, in order to best determine how to group heats.

In addition to 1 minute of

- Pull-Ups
- Sit-Ups
- Push-Ups
- Squats

We are adding 1 minute of Dead-Lift 275#/165# for Advanced men/women; and 205#/125# for Open men/women.

We want these numbers no later than August 14th, but receiving them early only helps us organize the data and get the heat assignments set. 

For those of you who are used to the Garage Events, we will have moved next door into a larger space by the event.  It will be much more hospitable for an event that will have A LOT going on at any point in the day.

Check out these athletes…

Matt Menerey at the Team Comp at The Garage

Dead-lift – 335#
Back Squat – 335#
Overhead Squat – 195#
Shoulder Press – 165#

5k row – 20.13
500m row – 1.36

“I Started CF in November 2009; and like competing to meet new people, see how I compare to others and to motivate myself to get better.  My goal is to always get stronger, faster and more athletic.  I like team WODs and competitions the most in the CrossFit world.”

Ryan Van Paepeghem – Open Division

Ryan

Ryan is a new CrossFitter, looking forward to competition.  He has 17 pull-ups, 225# Dead-Lift, and 105# Clean and Jerk.  He does Murph in about 70 minutes, and lives in Atlanta GA.  Look forward to seeing you Ryan!

After a puinishing weekend in Jacksonville, Tamara Cohen wasted no time to sign up to come back to the Garage Games event, “Survival of the Fittest”.  An awesome competitor with a great one year success story, she is in search of competition.

Tamara at the Dirty South Regionals

Age – 34
Height- 5′8
Weight – 135
Deadlift – 210
Clean and jerk – 135
OHS – 135
Snatch – 95
CrossFit Asheville

And obviously from the pic… she’s got MU’s!  Tamara has recently written about her success through CrossFit which you can read about HERE

When asked to comment about her CrossFit career, this was her response:

“As someone who was an athlete from a very young age, competitions like The Garage Games have both motivated me to push myself and given me a gauge to measure my progress. When I started CrossFitting last June, I was no longer an athlete. I was so out of shape, I couldn’t do one full pushup, and I was last in every WOD for a long time. Just getting to the point that I could compete at any level was huge for me. My first competition was the Carolina CrossFit Challenge in December of 2009, and that was also the first time I ever did a WOD with Rx’d lifts. That inspired me to register for The Garage Games in February, where I competed in the Intermediate Division. I then competed at Sectionals and on our Affiliate Team at Regionals. It’s exciting to look back and remember that right before The Garage Games, I PR’d my clean and jerk at 115 lbs. I just hit a new PR of 135 lbs at Regionals. Now, I can look at the WODs for Survival of the Fittest and know that I can compete in the Advanced Division because I have muscle ups and HSPUs. I also appreciate the fact that these competitions bring together athletes from all over the Southeast. It’s nice to walk away with a bigger circle of CrossFit friends every time.”

We look forward to seeing you here!

The Garage will be hosting the Survival Of The Fittest Competition on Saturday August 21st, at NOON.  This competition is a new design in CrossFit competitions.

The setup will be much like musical chairs.

At the completion of certain sections of a WOD, you will be eliminated if you are not in the top “X”, as the stations will be whittled down along the way.  The design is to create an intensity along the entire WOD, and to help identify and punish weaknesses along the way.

There are two classes of competition, Advanced (harder WOD’s and weights) and Open (suitable for anyone, even a non crossfitter).  The Advanced will not be so Advanced as to prohibit someone from competing on a strength basis alone (we think).

Registration is open, and we already have half a dozen registered athletes… here is one of them!

Garnett Pollock – OPEN CLASS

Garnett

Started CrossFitting January 11, 2010 at AK CrossFit
Garnett is a beginner CrossFitter, but has a passion to try competition and improve his skills! 

CFT – 595
Helen – 19:52
Cindy – 11 Rounds
The Italian Job – 12:52

We look forward to seeing Garnett in August!

Teams came from Jacksonville (CF Nocatee), and Asheville (CF Asheville), as well as locally from CF Peachtree, CF Sandy Springs, CF Atlanta, CF Canton, CF Addiction, CF On The Move and of course The Garage.  The competition was tough, with the CF Atlanta teams leading the way in the first event…  a chipper style, work through the exercises in order, with an equal split between men and women, having to wait for your entire team to complete each exercise before moving on.  This put a lot of pressure on the women, but they totally stepped up!

200 Burpees
200 Wall Balls (20#/12#)
200 Pull-Ups
200 Double Unders
4 – 400M Runs
200 Thrusters (95#/65#)

The thrusters were hell at the end, but then again, thank God they were at the end… I programmed this out, and never once did we even consider attempting these WOD’s, so we were in the dark.

CF Asheville Getting it done

So with WOD 1 testing some bodyweight skills, and really working the upper and lower extremities, the second Event chose to test a little more of the lower body… and messed up many posterior chains!  In this event the work could be done in any order, and split in any way, so men and women could jump across weights to do heavier or lighter weights based on preference.

100 – 95# Ground to Overhead Anyhow
100 – 65# Ground to Overhead Anyhow
100 – 225# Dead-Lift
100 – 135# Dead-Lift
100 – 1.5 pood KB Swings
100 – 1 pood KB Swings
200M 45# Overhead Walking Lunge Steps
200M 25# Overhead Walking Lunge Steps

CrossFit Peachtree smoked this WOD with a sub 20Min time, the next closest was 64 seconds behind them.  I would have to argue that the walking lunge steps were the hardest by far.  200M seemed to stretch itself out to feel like 400M by the time you were heading back from the 100M turnaround.  Painful expressions were everywhere during this WOD!

Wes - Agony

The top SIX teams from the first two WOD’s got to move on to the final event.  The test was now upper body,a little core and some long runs to see if you could still move those legs.

4 – 800M Runs
200 Sit-Ups
200 Pull-ups
200 Ring Dips
15 Muscle Ups

With one set of rings, strategy was important… our Garage Team was one of two that DNF’d (once the first team finished, we set cutoff time at five minutes from that point).  My shoulder has been on the mend for months now, and with a recent Mountain Bike accident taking it back a notch, by the time we got this far, I was not able to do a single ring dip.  So we passed all MU’s and all ring dips off to Wes to try to tackle on his own.  We got everything else done, but still had 100 ring dips left.

Other teams faired much better.  The first two event times were thrown out the window, and the the final event was used solely to determine finishing position.  CF Atlanta team 1, who sat behind their gym counterpart going into this event, stepped it up and took home the blue ribbon with a time of 16:05.  CF Atlanta two was just behind them with 16:36, while CF Asheville 1 was just edged out by CF Peachtree who finished with an 18:41.  It was a great battle.

Mike G with Brandon P judging him... harshly!

So all in all the day was awesome, the weather was great, and the comraderie, as always, was fabulous.  CrossFitters support CrossFitters.  The Garage has figured out that what we really do best, is hold events.  So, expect that we will hold event, after event, after event.   That is just the way it is going to be, and we are overjoyed that you keep showing up!  Have a great time at REGIONALS, and keep an eye out for the next trailer for the GG2010 DVD… we are getting closer!

About half the teams at the end of the day