What: a challenge – to measure all of the hard work you put in week after week
Who: ALL pax (yes, that means bootcampers, meatheads, and even runners)
When: 0700, Saturday, 22 May 2021
Where: Olde Providence Elementary School
How: watch Slack/Twitter for Google Doc signup
The inaugural F3 Functional Strength Challenge is designed to test, nay, to challenge the functional fitness you’ve been striving for week after week. Why? Why not?? Besides the fun of it and the CSAUP nature of a challenge, it will provide a measuring stick for where you are now versus where you want to be (above/at/below) and enable you to quantify future improvements (beyond simply thinking, “well, I feel stronger”). It will also challenge you to improve. Happy with your performance? Can you beat it next time? Heck, can you maintain it through the daily challenges we all face – aging, injury, other commitments, etc?? Unhappy with your performance? Can you address the areas that disappointed and improve next time?
The three events are designed to identify well-rounded overall functional strength.
Deadlift – gross strength. This expresses itself in so many areas of daily life – carrying in the groceries, picking up kids, yard work, lifting the corner of the car with one hand while changing a tire with the other, etc. You know, the work capacity to get $hit done.
Pullup – strength to weight. It’s not enough to be a 400 lb. mountain who can lift a small car, if you can’t pull your chin over a bar. Similarly, if you’re a 120 lb. sinewy runner, can you pull yourself up and get over the proverbial wall? Either way, the pull-up tests your ability to ambulate your body.
Snatch – strength endurance. How big is your engine? How long can you move that load? Besides being everyone’s favorite exercise, the czar of kettlebell movements covers all the bases. It builds hip strength and power, helping you in the deadlift. It builds grip and back strength, helping you in the pull-up. And it builds aerobic endurance, necessary to move loads over time. If you only train one exercise…train the snatch.
Which division is for you?
With three divisions, it’s easy to tailor the challenge appropriately for you.
Deadlift – Competitors will be ranked based on the number of successful reps completed. Competitors will use the designated weight for their division.
Pull-ups – Competitors will be ranked based on the number of successful reps completed.
Snatches – Competitors will be ranked based on the number of successful reps completed. Competitors will use the designated weight for their division.
Scoring for each exercise is based on the pax’s rank. 1 point for 1st place, 2 for 2nd, and so on. In the event of a tie, the pull-up goes to the heaviest person and the deadlift will go to the lightest. A tie in the snatch test will stand. These points will provide a ranking for each event and for each division. Points will be added across the three events for each division to provide an overall standing for the divisions. The pax with the lowest score across all events in his division will be deemed the winner of his division.
|1||A||6 (24 reps)||9T (15 reps)||3 (114 reps)|
|2||B||10 (19)||2 (19)||7 (103)|
|3||C||1 (30)||5 (17)||18 (91)|
|4||D||8 (21)||9T (15)||13 (95)|
|5||E||14 (14)||12 (14)||5 (108)|
Watch for Rules (to be posted) for more information.
How does this fit into Flipper’s Rut-Breaker CSAUP? I have no idea, but I know that it does. Brush up on your calculus skills and check out the Rut-Breaker preblast here.