We thank you all for your support for this years Clash on the Coast and hope you enjoyed your day.
A special thanks to our Sponsors:
Please be sure to support all of our sponsors. Look out for them at your next competition.
RXD 1st- The Running lab- http://therunninglab.com/
– Learn to run & love it
Scaled 1st– Vitality Options Massage- http://vitalityoptions.com.au/
RXD 2nd – WODRobe- http://wodrobe.com.au/
Scaled 2nd– Body Spanner-http://www.abc.net.au/tv/newinventors/txt/s2331604.htm
– Book your box workshop.
RXD 3rd– Your Paleo- http://www.yourpaleo.com.au/
Scaled 3rd-Bullitt Fit Gear- http://www.bullittfitgear.com.au/
Coastal Crew- A HUGE Thank you to our awesome crew who are always there to support/help out. A special mention of the following people: Ozzy, Karen, Kim, Tanya C, Grant, Tess, Tanya G, Jason, Brenden & Murph. We can’t thank you enough for being so great to us.
HERE ARE THE OVERAL RANKINGS & RESULTS.
THRUSTER LADDER – Scores and rankings
BURPEES & CARRIES- Scores and rankings
DEADLIFT & BOXJUMPS- Scores and rankings
KETTLEBELLS & SHUTTLES- Scores and Rankings
Welcome to the Clash on the Coast information page. This will be the 7th annual running of Clash on the Coast and we are excited to make this year’s event our biggest and best. This year we have a totally new format with a large focus on maximum participation from all team members and divisions that are inclusive of ALL ability levels.
Please note that registration is now closed for entrants, however if you missed out and would like to be put on a reserve list, please email us at info@coastalcrossfit.com.au with your contact details and we will let you know if a team spot becomes available.
Format: This is a team event with teams comprised of 2 men + 2 women. Our workouts have been programmed for maximum participation from all team members.
Divisions: Scaled and Rx’d. Our events have been programmed to reflect the abilities of normal CrossFitters. Much effort has gone into creating workouts that will allow everyone to work to their best ability without being exclusive.
Cost: $200.00 per team.
Venue: Buddina Primary School (Cnr Illuka & Tumut street, Buddina QLD 4575)
Date: May 9th (7:30am Registration).
Time: Registration will start at 7.30am and the event will run for most of the day.
Team Captains are to register. It will be quick if you know your team number and have your completed Team Indemnity form.
Parking: There is ample parking on the perimeter of the school grounds, please DO NOT park in the school.
Judging/Counting: On the day of the event we will have roaming judges to ensure that the events are running smoothly however the counting of reps will be taken care of by athletes. You will be provided with a roster to show you when you are required to count for another team. Please be aware that counting for another team is not an optional part of the day and failure to do so will result in a penalty being applied to your teams overall standing. Please make sure that each team member is well aware of the standards, weights, format etc. of each event so that there is less chance of a mistake being made whilst counting or being counted for.
The Workouts!
There are four workouts for this year’s Clash on the Coast. Each team will do two workouts in the morning and two in the afternoon. Please note that you may do the workouts in a different order to the list below.
Be sure to check out the video we have put together to detail the less common movements and standards that are included in this year’s competition. Where a movement has not been detailed in the video (deadlift, box jump etc.), you can assume that they will be performed to normal CrossFit standards.
Thruster Ladder
AMRAP in 12 min of:
Thrusters 20-30-40-50kg (Scaled 20-25-30-35kg)
Description:
– The objective of this workout is to perform as many thrusters as possible in 12 minutes.
– Each 3 minutes the weight of the barbell will be increased. During the increases in weight, one team member will act as a human rack while two other team members adjust the weight.
– During the course of the workout you may swap between your team mates as often or as little as you like and you may perform as many or as few reps in each effort as you like.
– Once the workout starts the barbell cannot be returned to the ground otherwise a 30 sec. time penalty (where no work can be performed) will be incurred.
– Upon completion of the workout, the team with the most thrusters will win.
Movement standards:
Thruster: Each thruster will see the athlete with the bar in a front rack position and must pass through a full squat where the hip crease travels below the top of the knee and will finish with the athlete at full extension of the hips knees and shoulders with the bar overhead.
Burpees and Fireman’s Carries
AMRAP (reps and rounds) in 12 min of:
Partner Burpees
Fireman’s Carry 50m out/50m back (Scaled – 20kg weight plate carry)
Description:
– Two members of the team (same sex) will start on the partner Burpees with the objective of doing as many burpees as possible while their team mates perform a fireman’s carry (weight plate carry).
– The fireman’s carry will be conducted on a 50m out and 50m back course. The athletes performing the fireman’s carry may swap as many times as they like during the course.
– Upon completion of the each fireman’s carry a round will be scored and the two pairs of athletes will swap to the opposite tasks and repeat this process for the 12 minute duration of the workout.
– The team with the highest number of Burpees in the greatest number of rounds will be the winner. For example, a team who scores 100 burpees in 10 rounds would beat a team who scored 100 burpees in 8 rounds.
Movement standards:
Partner Burpees: One team member holds a prone plank (only elbows and toes may touch the ground) while the other team member performs a lateral burpee over the partner who is in the plank position (scaled teams may step over their partner).
Fireman’s Carry: Any style of carry where one person lifts the other entirely off the ground is acceptable.
Weight Plate Carry: Two team mates will be required to carry a 20kg weight plate each on the out and back course. This may be carried anyhow.
Synchronised Kettlebells and Shuttles
AMRAP (reps and rounds) in 12 minutes of:
Synchronised Kettlebell Swings 24/16kg (Scaled 24/16kg, Russian Swing)
Run 230m loop.
Description:
– Two members (opposite sexes) will start with synchronised kettlebell swings while two members complete an out and back shuttle run.
– When the runners BOTH return a round will be scored and the two pairs of athletes will change positions.
– This format will be repeated for 12 minutes with the team with the highest number of reps and rounds being the winner. For example a team who scores 150 reps in 12 rounds will beat a team who scores 150 reps in 10 rounds.
Movement Standards:
Synchronised Kettlebell Swing: Two members will swing their respective kettlebells so that they both reach the top and bottom position of the swing at the same time. If they get out of sync, (as deemed by their counter) they will be required to stop swinging and resume in a synchronised fashion.
Run: The run will start and finish at your teams kettlebells and is 230m long.
Deadlifts & Box Jumps
21-15-9 reps of for time of:
Deadlift 90/60kg (Scaled 60/40kg)
Box Jump 24/20” (Scaled 24/20” may do step-ups)
Description:
– Both females will start the event simultaneously, one on the deadlifts and one on the box jump and they will alternate through the 21-15-9 rep scheme until they have both completed the couplet.
– Upon completion of the couplet by BOTH females, the males will increase the weight of the bar and adjust the height of the box and start their workout.
– As per the females, one male will start on the deadlift and one will start on the box jump and they will alternate through the 21-15-9 rep scheme until they have completed the couplet.
– The teams overall time will be recorded when BOTH males have completed the couplet.
– Please note that there is a 12 minute time cap for this event. If a team does not complete the workout within the time cap, the remaining reps will be added to their time at the rate of 1 sec. per incomplete rep.
Movement Standards:
Deadlift: This is a standard deadlift with the arms outside the legs (a sumo deadlift is not permitted). Full extension must be achieved at the top of each rep and there is to be no assistance gained by bouncing the weights off the ground.
Box Jump: Rx teams MUST jump onto the box with a two foot take off and a two foot landing on the box and achieve a controlled hip extension on top of the box. Rx teams may jump down or step down. Scaled teams may jump up as per the Rx teams or they may step up. A step up will require both feet to start on the ground and both feet to finish on the box with hip extension. You may dismount the box any how (step down or jump down).
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