Green Mountain CrossFit presents…

Compliments of “Uber-Vermonster” John Landis…

http://theconfluencevt.org/sites/default/files/Vermonster_Obstacle_Results_2012.pdf

https://docs.google.com/spreadsheet/pub?key=0ApwbGnHJOTGidC1CdzltOFB1M3ZuSnA2eFdicUl1dWc&gid=0

Event 1: “Baby Seal Rescue”

1km Sandbag Agility Run – Adults, Teens & Kids

Description: Every minute an athlete will leave the start line and navigate approximately 1000 meters of trail over varied terrain with 10 obstacles along the route. Most athlete categories will be carrying a sandbag (baby seal) and certain elements will have burpee penalties if not completed. Score will be based on total time to complete the run.

Division Sandbag Weights:

• Open Male: 60 lbs.
• Open Female: 40 lbs.
• Masters Male: 60 lbs.
• Masters Female: 40 lbs.
• Rec Male:  40 lbs.
• Rec Female: 25 lbs.
• Teen 13-17: 25 lbs.
• Kids 6-12: No Bag

Event 2: “Atlas Shrugged”

4 Min. Max Reps Ground-to-Shoulder Atlas Stone Lift

Description: Athletes will have 4 minutes to complete as many Ground-to-Shoulder Atlas stone lifts as possible.

Division Weights:

• Open Male: 140 lbs.
• Open Female: 95 lbs.
• Masters Male: 95 lbs.
• Masters Female: 75 lbs.
• Rec Male:  75 lbs.
• Rec Female: 55 lbs.

Event 3: “Concept2 Biathlon”

750m. Ski Erg + 5 Cornhole Tosses + 750m. (or less) Row – Adults, Teens & Kids

Description: Athletes will begin with a 750 meter Ski Erg (500 for Teen & Kids). Upon completion of the Ski, athletes will have 5 tosses at a regulation Cornhole platform, scoring -50 Meters per point (land = 1pt, hole = 3 pts). Athlete then row 750 meters (500 for Teen & Kids) minus their meters scored on Cornhole. Athletes are scored on total time to complete the event.

Note: For those that have not used a Ski Erg or tossed Cornhole there will be practice stations available.

Event 4: “Nor’easter”

Adults, Teens & Kids

4 Rounds of:

• 8 Deadlifts
• 8 Toes-to-Bar (AbMat Sit-up for Rec, Teens & Kids)

Immediately followed by…

4 Rounds of:

• 8 Overhead Kettlebell Swings
• 8 Burpees-over-Stump

Description: Athletes will perform 4 Rounds of the Deadlift/TTB couplet (Rec, Teen & Kids Division will do AbMat Sit-ups instead of TTB) and head immediately to the KB Swing/BOS couplet and get scored on total time to complete both couplets. There will be a 12 Minute time cap enforced and uncompleted reps will get scored at a second per rep for those not making the cap. (ex. Athlete does not complete last set of Burpees: 12:00 + 8 seconds = 12:08 finish time)

Division Weights:

• Open Male: 225 lbs. Deadlift, 32 Kg KB Swing, 24” Stump
• Open Female: 155 lbs. Deadlift, 24 Kg KB Swing, 20” Stump
• Masters Male: 205 lbs. Deadlift, 24 Kg KB Swing, 24” Stump
• Masters Female: 135 lbs. Deadlift, 16 Kg KB Swing, 20” Stump
• Rec Male:  135 lbs. Deadlift, 16 Kg KB Swing, 20” Stump
• Rec Female: 95 lbs. Deadlift, 12 Kg KB Swing, 16” Stump
• Teen 13-17: 70 lbs. KB Deadlift, 12 Kg KB Swing, 20” Stump
• Kids 6-12: 35 lbs. KB Deadlift, 6 Kg KB Swing, 16″ Stump

Event 5: “The Vermonster”

(Top 8 Open Women/Men & Top 4 Masters Women/Men)

For Time:

• 150’ Below-the-Waist Log Carry
• 150’ Tire Flip
• 150’ Shoulder-Height Log Carry
• 150’ Sled Drag and Pull
• 150’ Overhead Log Carry
• ???Mystery Movement???

Description: Athletes will carry a weighted log 150’ at or below the waist (Deadlift height), then flip a tire 150’, then carry a weighted log 150’ at shoulder height (rack or back height), then pull a weighted sled 75’ (sled attached to rope), then run back 75’ with the rope end and drag the sled to them (hand over hand), then carry a weighted log 150’ overhead (Jerk or Snatch width), then perform one or more mystery movements. 10 minute time cap with scoring same as WOD 4 with reps counted in blocks of 10 meters.

Division Weights: Heavy, but manageable.

Green Mountain CrossFit is proud to announce our first annual CrossFit Competition, Obstacle Race and Kettlebell Challenge. We’re excited to gather athletes and weekend warriors from all over the Northeast to come sample some Vermont-style fitness in the great outdoors. Please browse the site for more information and get yourself registered for either the Saturday or Sunday events, or throw your hat into the ring for BOTH days of competition.

Location: Green Mountain CrossFit at The Confluence

654 Granger Rd. Berlin, VT 05641

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Places to stay when you’re here:

• Comfort Inn – 213 Paine Turnpike N, Berlin VT (802) 229-2222: http://www.comfortinnmontpelier.com/
• Hilltop Inn – 3472 Airport Road, Berlin, VT (802) 229-5766