This is a competition for teams made up 4 same-sex team members! It is an entry-level competition for beginners looking to get competition experience, have fun and maybe win some prizes along the way. If you’re new to functional fitness, CrossFit or competing then this is the comp for you!
The competition is comprised of 4 WOD’s with all teams doing all 4, and all team members participating in each of the workouts and there is something for everyone – workouts are designed to let beginners shine in their areas of strength and push their boundaries in others. As a beginners comp, you can rest assured there won’t be any technical gymnastics and weighted elements can be scaled. There really is no reason why anyone wanting to compete can’t get involved!
On the day we have a food vendor, great coffee, plenty of snacks and lunch, and the prize stash is well worth winning! Not to mention an awesome DJ banging out the tunes from the Mezz.
Our judges are friendly and supportive and we release the WODs the week before so participating athletes have a chance to game plan and practice them.
A full briefing takes place on the morning of the competition so you can be sure of movement standards and ask any questions you may have.
It takes place on Sunday 11th June and entry for the whole team is £180. Spectators are welcomed at no charge and with the mezzanine you are sure to get a great view!
For more information, please email: scaleitup@valesco.fitness, or book you team place here!
6 Rounds FT - 3 rounds per pair
21 Wallballs (6/3) whilst partner holds handstand
15 alt DB Snatch (15/10) whilst partner sits in the bottom of a 'prisoner' squat
9 Synchro Box Jump Overs
Each athlete must establish a max complex of:
1 Clean + 1 STOH + 1 Hang Clean + 1 STOH
Complete 100 lateral burpees over the bar for time
Atheletes can split the reps however they like after the first 10 reps each
5 min Max row for Cals (also the tie breaker score)
Part of a 16 minute rolling clock
AMRAP 10
30 Synchro Sit ups
60 Synchro KB Swings (20/12)
90 Single unders
* Reps can only be counted when the bar is at the top of a partner DL hold (70/50)
Athletes can swap on and off the bar and in and out of movements as often as they like with no minimum requirement on any movement
Name - Got your back
Time domain - 11 minutesTC
Workout:
6 Rounds FT - 3 rounds per pair
21 Wallballs (6/3)- partner holds handstand
15 alt Dumbbell Snatch (15/10)- partner sits in the bottom of a 'prisoner' squat
9 Synchro Box jump overs
Score: Time 00:00
SIU - Wall Ball (9/6) DB (22.5/15) and no stepping the box jumps - all athletes will have to Scale Up or complete as recommended
SIU bonus - For each round complete 10 second deduction will be made from the final time BUT for the bonus to be applied the workout must be complete inside the TC
Description: Teams need to assign pairs at the start of workout: AA & BB.
At the call of 3,2,1 GO AA will run out the WB and once 1 athlete is in a handstand the other athlete can start the WB.
Athletes in the pair can swap between WB and the HS hold as many times as they like until 21 reps are complete. Athletes can kick up into a handstand or wall walk into it but hands must be fully behind the designated line.
WB will only be counted if the other athlete is in a HS with feet on the wall and hands behind the designated line. Once 21 WB are complete the same pair will move on to the 15 Alt DB Snatch.
Again, reps will only count when the other athlete is in a full prisoner squat (hip crease below parallel with hands on their head). Once 15 alt. DB Snatch are complete the pair move to the 9 synchro box jump overs. Synchronisation of the box jump over must be on floor so if one athlete lands before the other they must wait until both athletes feet are on the floor, on the same side of the boxes, before they start the next rep. Once the box jumps overs are complete AA run back to the start line and tag in BB. This continues until 6 rounds (3 for each pair) have been completed.
The clock stops when all 4 athletes are on the starting line.
So there it is - you know have all 4 workouts but thats the order I here you ask?
You will have to wait until Sunday to find out.
See you soon, Team VFC
THINK YOU MIGHT NEED SOME RUNNING REPAIRS ON THE DAY? OR PLAN TO BE IN TIP TOP CONDITION?
WE HAVE JUST THE PERSON!
"I will be available on the 11th June at Valesco Fitness Collectives Scale it up event.
I will be onsite from registration at 8.30am and available for taping and massage (15 minute sessions) pre event and throughout the day.
Prices
Taping - £5 per limb/joint (both K tape and zinc tape available)
Massage - £10 for 15 mins
Compression Trousers - £10 for £20 min sessions
All treatments are based on a first come first served basis.
Looking forward to seeing you all on the day.
Lucie (Graduate Sports Rehabilitator)"
Workout Release three is here....please make sure you read the full description of what is required.
Name - Leaps & bounds
Time domain - 5 min TC
Workout - Complete 100 lateral burpees over the bar as a team
Score: Time 00:00
No SIU option for this workout
Description:
At the call of 3-2-1-GO! Athlete A will run out to their bar and complete 10+ burpees. They will then run back to the start line and tag in the next athlete.
All athletes must complete at least 10 reps each in their first set but after that the remaining 60 can be done by as many or few of the team as they wish.
More than 10 burpees can be done at a time if the individual wishes.
Basic Rules
The burpee standard is chest and thighs to the floor at the bottom of each rep and both feet on the floor on the opposite side of the bar at the end of the rep. Athletes can step or jump over the bar and full extension is not required. Feet must touch the floor before the hands make contact with it.
For every rep incomplete at the 5 min TC, 1 secs will be added to the time.
IE if 6 burpees are incomplete at the end of the workout the score submitted will be 5:06
So here is its the workout second to be released!!
Name - Share the load
Time domain - On a 16 minute rolling clock:Teams per heat6 teams (PM workout)
Workout:
A) 5 min Max row for Cals (also the tie breaker score)
- 1 min rest -
B) AMRAP 10
30 Synchro Sit ups
60 Synchro KB Swings (20/12)
90 Single unders
* Reps can only be counted when the bar is at the top of a partner DL hold.
Athletes can swap on and off the bar and in and out of movements as often as they like with no minimum requirement on any movement
Score: Row distance & Rounds and reps of AMRAP
SIU - KB (24/16), Double Unders, Deadlift bar (100/70)
SIU Bonus - Each complete round earns 20 extra reps so each round is worth 200 reps instead of 180. All athletes must Scale up or complete as recommended
So here is its the workout second to be released!!
Name - Share the load
Time domain - On a 16 minute rolling clock:Teams per heat6 teams (PM workout)
Workout:
A) 5 min Max row for Cals (also the tie breaker score)
- 1 min rest -
B) AMRAP 10
30 Synchro Sit ups
60 Synchro KB Swings (20/12)
90 Single unders
* Reps can only be counted when the bar is at the top of a partner DL hold.
Athletes can swap on and off the bar and in and out of movements as often as they like with no minimum requirement on any movement
Score: Row distance & Rounds and reps of AMRAP
SIU - KB (24/16), Double Unders, Deadlift bar (100/70)
SIU Bonus - Each complete round earns 20 extra reps so each round is worth 200 reps instead of 180. All athletes must Scale up or complete as recommended
Description:
A) At the call of 3,2,1 you will start rowing for as many calories as you can, only one person on the rower at a time.
B) At the call of 3,2,1, GO! 2 athletes must pick the the bar. Once it is at the top of the DL hold the remaining 2 athletes can start working through the synchro sit ups.
Once complete they move onto the synchro KB swings and then finally the single unders (these are solo so athletes can share the work). Any athlete, at any time can swap with a teammate onto or off the DL bar.
The bar must be returned to the floor when athletes change. Reps of sit ups, swings and single unders will only be counted when the bar is locked at the top of the deadlift.
Wohoo this looks like a good one and we can't wait for you all to smash it out of the park.
Next release is at 7am tomorrow.
We hope you are all ready for Sunday 11th competition and looking forward to the release of the final couple of workout this week
Just wanted to send out the timings for the day below. Exact heats etc will be provided for you on the day but we have outlined the main things you may wish to know below.
Doors Open @ 8.30am
Athlete Registration until 8.50am
Athlete Briefing @ 9am
WOD 1 starts @ 10am
WOD 2 starts @ 11.40am
Lunch Break @ 1.15pm
WOD 3 starts @ 2pm
WOD 4 starts @ 2.45pm
Prize Giving is @ 4.30pm
Looking forward to hosting you all on Sunday 11th,
Amy, Ellie and Leila x
So here it is the first workout release for Sunday's Scale It Up competition at Valesco Fitness Collective
Please note the workouts are NOT released in order. You will have to wait for the day to find out that information - we can't give everything away now can we!
Name - The sky is the limit
Time domain - 12 minutes
Each athlete must establish a max complex of:
1 Clean + 1 STOH + 1 Hang Clean + 1 STOH
Score: Heaviest lift for each athlete in KG added together.
Scale It Up Bonus Points - The athlete can complete 2 STOH (Shoulder to Overhead) at the end of the complex for an additonal 10kg bonus to their score for their successful lift.
Description - All 3 athletes have 12 minutes in which to go as heavy as possible for the DT complex.
The Basic Rules
We are super excited to see you all smash this one - we love a Barbell Workout!
Next workout to be released tomorrow at 7am.
Hello Scale It Up Four of a Kind athletes,
We hope you are as excited to come and throw down at Valesco St Philips as we are to host you and in readiness for the event we wanted to share a few bits of information that we thought would be important in the run up to the day itself.
If you are Facebook please add and follow our page for this event - link here.
We will be releasing a workout per day here on the Throwdown Hub and also on our FB page starting on Monday 5th June. If you have questions about the workout please comment on the FB post so we can answer everyone at the same time, as if you're thinking it someone else is likely to be too.
Full running times for the day will be released next week but doors open at 8.30am, Athlete Registration needs to be completed by 8.50am and Athlete Briefing will be at 9am sharp.
Please ensure all Team members are at Valesco by 8.45am at the very latest.
We are very easy to find and the postcode for Satnav, if required, is BS2 0XA and it's Unit 1 40 - 46 Albert Road. If you spot the big blue bridge we are just under that, to the left of Johnston's Paint.
There is plenty of secure off road parking but if these spaces are full we ask that you park sensibly around the surrounding quiet roads.
We have 'I Scream Tacos" catering the event this year and will be providing lunch to buy including Vegan, Diary Free and Gluten free options plus cold drinks. We will also be selling tea, coffee, Nocco and protein bars that can be paid for by cash or card inside the gym.
Portable toilets have been hired and are available outside for your use – the two toilets inside are out of use for the day of the competition, as they simply can't handle the volume of...........traffic!
A number of you are still missing athlete information of Team Names need to be confirmed.
Please can you do this ASAP?
There is an article here: http://help.throwdownhub.io/en/articles/5490540-managing-your-team that can help you add your team members if you are unsure how to do this.
Any issues now, or before the day, please email scaleitup@valesco.fitness and we will come back to you within 2 business days at a maximum.
We are so excited to be holding the event for you and we look forward to meeting you all on Sunday 11th.
Amy, Ellie and Leila.
No schedules published yet.
.jpeg)