Competition Information

Here will up to date information be published regularly. So be sure to check back often! We will also push this out on the blog section of the site.

More info

Events & rules – scroll down!

When & Where
The Competition will be held on the 15-16th of october 2011 in Sätra Friidrottshall in Stockholm, Sweden. Address: Björksätravägen 2, 127 36 SKÄRHOLMEN.

Who
Athletes from all over the world are welcome to register, the registration deadline is 15th of September. The registration is now closed!

How
The first day, saturday, serves as a qualifier day. The top then goes on to the finals on sunday. Saturday will start with relatively “easy” workout so that more athletes are able to compete and test their fitness. More information about number and type of workouts will be released later.

There will be two winning ceremonies: one overall winner in each category and one Swedish winner in each.

Safety
We want all athletes that register to have been exposed to CrossFit-like exercises and intensity before competing in SM. We will have medical staff on site during the competition.

Spectators & Supporters
Spectators are welcome to pre-buy tickets for one or two days. See Registration.

Registration
Registration for athletes is now closed but we still need judges or staff. Please register here: sm2011.eventbrite.com

Accommodation

We have two hotel suggestions where you may stay during your visit to Stockholm. Both are situated south of Stockholm close to the arena. Use these or check out Hotels.com and find you own, maybe downtown is more fun! If you are traveling by subway make sure the hotel is on the Red Line for fastest transport! Though other lines are fast as well with 1 switch needed.

Quality Hotel Prince Philip
Telephone: +46 (0) 8 680 25 00
This is the hotel closest to the arena. The arena is 1 subway station away.
Call them and give the promotion code “crossfit” for room discount.

Hotel Ibis Stockholm Hägersten
Telephone: +46 (0) 8 556 323 30
This is another hotel in the lower price range. Close if you have your own car from the hotel. By subway you have to switch lines at Liljeholmen, total time aprox 15min.

Schedule & Times

Preliminary times are:
Saturday: 08.30-18.30
Sunday: 08.30-18.00

CrossFit SM this year will span two days. The important times to remember are posted below. The briefing regarding rules and exercises for the athletes before each event are to be held in the athletes area. It is extremely important that you are on time! All athletes must register 1,5h before the start of your first event on saturday. If you compete in the individual event, you can register as late as 0830. By doing this we hope to avoid having all athletes come at the same time in the morning.

On Sunday all remaining athletes (qualified individuals, all masters and all teams) are to register between 0645-0830.

At the registration you will provide your name, get a T-shirt and be marked with a number.

Spectators are welcome when the regular registration opens.

Day 1 Saturday (all athletes compete this day)
0700 Registration opens
0830 Opening Ceremony
0845 Masters Event 1 – (Latest registration at 0715)
0915 Team Event 1 – (Latest Registration at 0745)
1000 Individual Event 1 – (Latest Registration at 0830)
1815 Wrap up and info for sunday
1830 End of day 1

Day 2 Sunday (qualified individuals, all masters and all teams)
0645-0830 Registration for all remaining athletes
0830 Presentation of day 2
1740 Price ceremony
1800 SM 2011 ends

We have plenty of buffer time in between events to make sure we can make up for delays. But please note that all times are preliminary and CrossFit-SM, CrossFit Nordic and Nordiska Träningskompaniet AB will not be held responsible for missed flights and transportation etc. due to any delays during the event.

Overall competition rules and regulations

Athlete area and times

- All athletes are required to stay within, or in the nearest surrounding part of, the athlete area 30 minutes prior to the start of an event.

- Only competing athletes and SM-staff are allowed in the athlete area. Coaches, family and friends are only allowed in the spectators area.

- The recommendation for every athlete is to stay within the athlete area at all times except for short breaks, in order to not miss anything.

Briefing

At saturday, athletes are required to attend the following times for briefing of rules and details for events.

- Masters: 07:15
- Teams: 08:00
- Individual: 09:00
At sunday,  athletes are required to attend the following times for briefing of rules and details for events.

- Team: 07:45
- Individual: 08:45
- Masters: 11:00

NOTE! It’s the individuals own responsibility to be at the briefing at the exact time. The briefing will start at the times listed above even if not all athletes are in place. With over 300 competing athletes and long days we want to avoid delays.

Disqualification

The following immediately results in exclusion from the competition. The decision will be taken by the SM-crew and can not be appealed against.
- Bad behavior. Examples of bad behavior is:
* Cursing at, or in any way insulting or hurting, judges, volunteers, other athletes or spectators.
* Obvious attempts of cheating.
- Showing up late or not showing up at your event briefing (times written above).
- Showing up late or not showing up at your heat in an event (if not caused by injury, disease, death or abduction by aliens or gangsters). This results in a DNS (Did Not Show).

Assistance equipment

The following is allowed as assistance equipment (anything else is prohibited):
- Chalk/magnesium.
- Coach tape.
- Wrist straps (for support of the joint, NOT for grip assistance. You know the difference!)
- Support belts.
- Gymnastic hand protection (as long as they do not assist the grip – ask at briefing).
- Knee wraps (for aiding injury/bad knee, NOT for assistance in movement – ask at briefing).

If you’re unsure of your equipment is allowed or not, do not hesitate to ask at the briefing.

Recommended personal equipment

We recommend you bring the following to the competition:
- Your own jump rope, just in case (although one will be provided for you if there is jumping).
- Shoes for different purposes.
- Several cool t-shirts/colorful tank tops/hoodies…… pants/surfing shorts/tights/hot pants  and  supertight compression wear. Just in case, for change (it’s all about appearance, right?).

Scoring

Every event gives a placement, in relation to the other competitors. After every event, a new placement number is added to the previous. At the end of the competition, the athlete with the lowest number wins.

- After cut-offs, where the total number of remaining athletes are reduces, the points from all previous events will be reduced accordingly. The relation between the standings, percentage wise, will remain the same.

- Scaling – The decision to scale is to be made prior to the start of the event, and the athlete has to inform his or her judge. If one exercise is scaled in an event, the athlete ends up below every other athlete in that event. Accordingly, if two exercises are scaled, that athlete ends up below those who only scaled one. This applies regardless of which exercise is scaled. This applies to the overall results as well, where an athlete that has scaled a workout will end up below every other non-scaled athletes.

- DNF – If an athlete is unable to complete one single rep in an event, the result is a DNF (Did Not Finish). An athlete that has DNF:ed a workout will end up below all other athletes, including those who scaled.

- If an injury happens during a task priority event (a timed event, where the time is the separating factor) the result is an add-on of the remaining reps as seconds on top of the time-cap. This also aplies where an athlete is unable to complete the workout within the time cap.

- If an athlete who has moved on after a cut-off, for some reason is unable to participate in the coming event, no other athlete can take that spot.

- Also, if an athlete is unable to compete in an event, he/she can still continue to participate in the coming workouts/events without the possibility of winning the competition.

To win the competition, an athlete has to complete Every workout/event as Rx:d/unscaled.

- If two athletes at the end of the competition has identical scores – the winner will be the one who had the best placement in the last event.

This blog post is a copy of this page (the lower part). Any eventual changes are made to that page and not this post.

Here it comes! The complete competition info with the events and their respective rules and details.

If there is any question, you are to ask that question as a comment to the page lnked above, in order to let us update the page for everyone to see the change.

This is the second of two blogposts with important information for the competition days, Make sure to read this and the blogpost belox, “Schedule & important overall info” carefully. Also see THIS blogpost.

Individual events

Event 1 “Stinger”

As many rounds as possible, in 8 minutes, of:
8 Deadlifts (90/60kg)
8 Burpee-box jumps (60/45cm)

Time cap 8 min. Total athletes 200. Athletes per heat 20. Number of heats 10. Time between heats 3 minutes.

Scoring
Every completed rep is a point. The higher the score, the better the placement.
Rules
Deadlift: Bottom position is with both bumpers touching the ground. The hands are outside the legs. In the top position, the knees and the hips are fully extended and the shoulders are behind the bar, seen from the side.
Burpee-box jumps: In the bottom position the athlete’s chest touches the ground (the chest is the sternum and above). In the top position the athlete STANDS fully balanced on the box with fully extended knees and hips.

Event 2 “Agony management”

Note: change of scoring for double-unders
Max repetitions in 3 min of: 12m Shuttle run
Max reps in 1 minute of: Double-unders
Max weight (in kilograms) in 2 minutes of: one rep of “ground to overhead anyhow”
30 second breaks between parts.
Scoring = The total sum of points, from all three parts

Time cap 7 min. Total athletes 200. Athletes per heat 20. Number of heats 10. Time between heats 3 minutes.

Scoring
Every 12 meter length in the shuttle run counts as 2 points. Half lengths are not counted. The number of double-unders are divided by 2 for points. Every “ground to overhead anyhow”-kilogram (and half kilogram) is a point. The higher the combined amount of points, the higher the placement.
Rules
Shuttle run: in the start, both feet must be behind the starting line. To complete one length the athlete has to put one hand on the ground beyond the line.
Double-unders: The rope goes through 2 revolutions under the feet. If the rope gets stuck under the feet during the second revolution the rep does NOT count. The athlete can use a personal jump rope.
Ground to overhead anyhow: The bar can be transported in any manner from the ground to the overhead position. In the top position the athlete must have fully extended knees, hips and elbows, with parallel feet. The ears must be visible in front of the arms, seen from the side. The athlete must stand still and display control of the bar until the judge has approved the rep.
Note: If an athlete wants to have more than 127,5kg to lift in part three – the athlete has to inform his/her judge before the event starts.

Event 3 “Cleaning Franzy”

For time, 16-14-12-10 reps of:
Hang Clean Thrusters (45/30kg)
Toes to bar

Time cap 10 min. Total athletes 200. Athletes per heat 20. Number of heats 10. Time between heats 3 minutes.

Scoring
The fastest time is the winner. Times will be separated by tenth of seconds if necessary.
Rules
Hang clean thruster: The start position is with the bar, grabbed in front of the body, with fully extended arms, knees, hips and shoulders behind the bar. The bottom position is achieved when the athlete reaches a sitting depth with the crease of the hip below the top of the knee, seen from the side. The top position is achieved when the athlete reaches fully extended knees, hips and elbows, with parallel feet. The ears must be visible in front of the arms, seen from the side. Scaling = 30/20kg)
Toes to bar: The bottom position is defined as hanging from the bar with fully extended arms and hips and feet behind the bar. In the top position both feet must touch the bar at the same time. The arms can be bent or straight in the top position. The athlete is allowed to buse a box in order to reach the bar but MUST then start the movement in free hang. Scaling = reduced range of motion

After this event, 30 men and 30 women will move on to day 2. At least 4 swedish women and 4 men will move through, regardles of their ranking.

(Day 2)

Event 4 “Double Trouble”

For time, 2 rounds of:
10 Snatch (60/40kg)
15 broad jumps (100% of Body length)
20/15 CTB pull-ups
25 Swings (32/24kg)
50m sandbag run (20/15kg)

Time cap 14 min. Total athletes 60 (30 men, 30 women). Athletes per heat 10. Number of heats 6. Time between heats 3 minutes.

Scoring
The fastest time is the winner. Times will be separated by tenth of seconds if necessary. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to the time as 1 second (for example, the last run is not completed. The time will then be 14:01 as the run represents 1 rep).
Rules
Snatch: Start position is with both bumpers touching the ground. The hands must grab the bar outside the legs. In the upward lift, the bar can not pause untill it reaches the overhead position and it can not touch the athletes body above the chest. The bottom position is achieved when the athletes reaches a sitting depth with the crease of the hip below the top of the knee, seen from the side, with the bar in the overhead position. The top position is achieved when the athlete reaches fully extended knees, hips and elbows, with parallel feet. Ears must be visible in front of the arms, seen from the side. The athlete is allowed to perform a power snatch, followed by an overhead squat, to achieve the “snatch”. Scaling = 40/30kg.
Broad jumps: The take-off in every jump must be with the feet beside each other. In every jump, the toes of both feet must be behind the marking. In the landing, the heels of both feet must be beyond the other marking. If a jump does not reach full length, the athlete can retry from the side on which he/she just landed. Scaling = reduced length.
CTB pull-ups: The bottom position is when the arms are fully extended. The top position is when the bar touches the chest below the collar bones. Any type of grip is allowed. Scaling = jumping CTB pull-ups.
Swings: In the bottom position, the kettlebell is behind the legs, seen from the side. In the top position, the athlete has fully extended knees and hips. The kettlebell is centered above the feet. The bottom of the kettlebell is pointing straight upwards or up to 45 degrees forwards or backwards. Scaling = 24/16kg.
Sandbag run: The sandbag can be carried any way with the carrying hand(s) above the waistline, from when the athlete is behind the mark for start until the athlete passes the mark for finish. If the sandbag is dropped, the run is restarted from the point where the feet were at the drop.

After this event, 16 men and 16 women will move on to the final. At least 4 swedish women and 4 men will move through, regardles of their ranking.

Event 5 “Fun Run”

For time:
200m run
50m sand bag throws (20/15kg)
200m run
10/10 pistols
150m run
1/1 Turkish get-up (32/24kg)
200m run
50m under & over hurdles (80/65cm)
150m run
15/8 muscle-ups
200m run

Time cap 14 min. Total athletes 32 (16 men, 16 women). Athletes per heat 4. Number of heats 8. Time between heats 3 minutes.

Scoring
The fastest time is the winner. Times will be separated by tenth of seconds if necessary. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to the time as 1 second (for example, if the last run is not completed. The time will then be 14:01 as the run represents 1 rep).
Rules
Run: In the run the athlete must have both feet behind the line until the signal for start is given. During the run, the athlete can not in any way distract, interfere or hinder any other athlete.
Sandbag throw: Any type of throw is allowed. The athlete must have his feet behind or beside the sandbag. From the point when the athlete picks up the bag, the feet can NOT move in front of the bag, until the bag leaves the hands. As soon as the bag leaves the hands, the athlete can run after the bag. If the athlete steps forward before the bag leaves the hands, the throw is to be repeated from the point where that last throw was made.
Pistols: In the bottom position the athlete must sit to full depth with the crease of the hip below the top of the knee of the supporting leg. During a rep, the lifted leg can not touch the ground. The athlete is allowed to grab the lifted leg for support. In the top position the knee of the support leg and the hip must be fully extended. All reps on one leg must be completed before switching to the other leg.
Turkish get-up: The movement begins standing with parallel feet, knees, hips and elbow fully extended with the kettlebell supported by only one arm above the head. The bottom position is achieved when the shoulder blades make contact with the floor. The finish position is achieved by reaching the top again with the same criteria. During the movement the support arm can be bent but the kettlebell can not touch the upper arm or the rest of the body. Scaling = 24/16kg.
Crawl under hurdles: The athlete must pass under the hurdle without causing it to change position. If that happens, the athlete must repeat the “rep” after returning the hurdle to its original position.
Jump over hurdles: The athlete must pass over the hurdle with both feet passing the top of it, not the side in any way. It can be a jump with feet together or separated. It can be a big step. The athlete must pass over the hurdle without causing it to change position. If that happens, the athlete must repeat the “rep” after returning the hurdle to its original position.
Muscle-up: In the bottom position the arms must be fully extended and palms of both hands must face outward. In the top position, the arms must be fully extended and the hands must be within shoulder width, seen from the front or back. If a kip is used, it can not in any part have either foot above ring height. Scaling = ringpull-ups.

Team events

Event 1 “Team-Stinger”

As many total rounds as possible, in 8 minutes, of:
8 Deadlifts (90/60kg)
8 Burpee-Box jumps (60/45cm)
The team is split in two pairs. One female and one male pair. The team does the workout beside each other in pairs. The pairs take turns in completing one round per athlete. When one athlete completes one round, the next athlete starts his/her round as the first athlete gets to rest.

Time cap 8 min. Total teams 24. Teams per heat 8. Number of heats 3. Time between heats 3 minutes.

Scoring
Every completed rep is a point. The combined reps for the whole team is the score. The higher the score, the better the placement.
Rules
Deadlift: Bottom position is with both bumpers touching the ground. The hands are outside the legs. In the top position, the knees and the hips are fully extended and the shoulders are behind the bar, seen from the side. Scaling = 70/50kg.
Burpee-box jumps: In the bottom position the athletes chest is touching the ground (the chest is the sternum and above). In the top position the athletes STANDS fully balanced on the box with fully extended knees and hips.

Event 2 “Team Throw & Lift”

Within 2 minutes, 20 burpee-sandbag backward throws, 2 meters, per pair (20/15kg).
Max total weight, within 5 minutes, in “Ground to overhead anyhow”
One barbell. The whole team contributes. One athlete and one lift at a time. In the same order every round.

Time cap 7 min. Total teams 24. Teams per heat 8. Number of heats 3. Time between heats 5 minutes.

Scoring
Every “ground to overhead anyhow”-kilogram is a point. The kilograms of every approved lift is added to the total sum. The higher the combined amount of points, the higher the placement.
Rules
Burpee-sandbag backward throws: During the burpee the sandbag must be on the ground and the torso of the athlete must touch the sandbag. In the throw, the athlete must have his/her back facing the other athlete and the feet must be behind the marking. In the throw, the sandbag must pass above the head of the athlete. The whole sandbag must land beyond the marking on the other side. If the throw is not far enough, the same athlete must retrieve the bag and repeat the throw with the same rules applied. Each pair must complete the given amount of repetitions before part 2 of the event can begin. If the team is done with their respective task before 2 minutes have passed, they can rest the remaining time.
Ground to overhead anyhow: The bar can be transported in any manner from the ground to the overhead position. In the top position the athlete must have fully extended knees, hips and elbows, with the feet beside each other. The ears must be visible in front of the arms, seen from the side. The athlete must stand still and display control of the bar until the judge has approved the rep. The team chooses the order in which they rotate and take turns. The order must remain the same during the whole event. A lift is considered finished when the top position is achieved. When and how the shifting of weights is done, is up to the team. Any and every team member can assist in the weight shifting. One member of the team is required to announce the weight for every lift to the judge before it is done. That should be done by the same team member throughout the entire event.

(day 2)

Event 3 “Team Cleaning Franzy”

For time:
120 Hang Clean Thrusters (45/30kg)
180 Toes to bar

Time cap 10 min. Total teams 24. Teams per heat 6. Number of heats 4. Time between heats 4 minutes.

Scoring
The fastest time is the winner. Times will be separated by tenth of seconds if necessary. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to the time as 1 second.
Rules
General rules: The team is split in one male pair and one female pair. The team must announce the sum of reps to be completed per exercise and pair. The team must then stick to that sum. The pairs work simultaneously with one exercise per athlete and can switch at any time within the pair. The time is taken when the team as a whole has completed the total sum of reps.
Hang clean thruster: The start position is with the bar, grabbed in front of the body, with fully extended arms, knees, hips and shoulders behind the bar. The bottom position is achieved when the athletes reaches a sitting depth with the crease of the hip below the top of the knee, seen from the side. The top position is achieved when the athlete reaches fully extended knees, hips and elbows, with parallel feet. The ears must be visible in front of the arms, seen from the side. Scaling = 30/20kg).
Toes to bar: The bottom position is defined as hanging from the bar with fully extended arms and hips and feet behind the bar. In the top position both feet must touch the bar at the same time. The arms can be bent or straight in the top position. The athlete is allowed to use a box in order to reach the bar but MUST then start the movement in free hang. Scaling = reduced range of motion
Note: The team must report how many reps of each exercise the pairs will do to the judges before the event starts. Those numbers can not be changed.

After this event, 8 teams will move on. At least 4 swedish teams will go through, regardles of their ranking.

Team Event 4 “Team-Fun Run”

For time:
400m Run
50m under & over hurdles (70cm)
150m run
20 Muscle-ups, total (at least 1 try per athlete, team works in same order)
200m Buddy carry
30 pull-ups, each (assisted or not)
50m walking lunge
200m run

Time cap 14 min. Total teams 8. Teams per heat 2. Number of heats 4. Time between heats 4 minutes.

Scoring
The fastest time is the winner. Times will be separated by tenth of seconds if necessary. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to the time as 1 second (for example, if the last run is not completed. The time will then be 14:01 as the run represents 1 rep).
Rules
General Rules: The team must complete every part of the workout before any team member can start the next part.
Run: In the run the athletes must have both feet behind the marking until the signal for start is given. During the run, the athletes can not in any way distract, interfere or hinder any other athlete.
Crawl under hurdles: The team must stay in the same order. i.e. no team member can pass another. The athlete must pass under the hurdle without causing it to change position. If that happens, the athlete must repeat the “rep” after returning the hurdle to its original position.
Jump over hurdles: The team must go through this part in one order and no team member can pass another. The athlete must pass over the hurdle with both feet passing over it, not the side. It can be a jump with feet together or separate. It can be a big step. The athlete must pass over the hurdle without causing it to change position. If that happens, the athlete must repeat the “rep” after returning the hurdle to its original position.
Muscle-up: In the bottom position the arms must be fully extended and palms of both hands must face outward. In the top position, the arms must be fully extended and the hands must be within shoulder width, seen from the front or back. If a kip is used, it can not in any part have either foot above ring height. One member at the time works in the muscle-up. To complete the muscle-up part of the event, every team member must have made at least one attempt (an attempt is from bottom position to above 90 degrees in the elbow).
Buddy carry: In this part, the team must travel from behind the starting line to over the finish line, with only two members touching the ground at any time (except if a switch takes place). The team travels in pairs, each of which carry their “partner” in some way. During switches, both athletes in a pair can touch the ground but they must start again from the point where the previous carrier had the feet at the set down of the “package”.
Pull-ups: The bottom position is when the arms are fully extended. The top position is when the chin is above the bar, seen from the side. Any type of grip is allowed. Every team member must complete 30 reps each before the team moves on. The team can assist each other if necessary, as long as every rep meets the standards described above. The only type of assist allowed is contact between hands and torso.
Walking lunge: Athletes must start a lunge step from behind the starting line. In each step, the rear knee must touch the ground. In the top position, the knees and hips must be open (no duck-walking). The athletes must finish the walk by standing up from a lunge step, beyond the finish line.

Masters events

Event 1 “Master-Stinger”

As many total rounds as possible, in 8 minutes, of:
8 Deadlifts (80/50kg)
8 Burpee-Box jumps (60/45cm)

Time cap 8 min. Total athletes 20. Athletes per heat 20. Number of heats 1. Time between heats 4 minutes.

Scoring
Every completed rep is a point. The higher the score, the better the placement.
Rules
Deadlift: Bottom position is with both bumpers touching the ground. The hands are outside the legs. In the top position, the knees and the hips are fully extended and the shoulders are behind the bar, seen from the side. Scaling = 60/40kg
Burpee-box jumps: In the bottom position the athletes chest touches the ground (the chest is the sternum and above). In the top position the athletes STANDS fully balanced on the box with fully extended knees and hips.

Event 2 “Age management”

Note: change of scoring for double-unders
Max repetitions in 2 min of: 12m Shuttle run
Max reps in 1 minute of: Double-unders
Max weight (in kilograms) in 3 minutes of: One rep of “ground to overhead anyhow”
30 second breaks between parts.
Scoring = The total sum of points, from all three parts

Time cap 7 min. Total athletes 20. Athletes per heat 20. Number of heats 1. Time between heats 4 minutes

Scoring
Every 12 meter length in the shuttle run counts as 2 points. Half lengths are not counted. The number of double-unders are divided by 2 for points. Every “ground to overhead anyhow”-kilogram is a point. The higher the score, the higher the placement.
Rules
Shuttle run: in the start, both feet must be behind the starting line. To complete one length the athlete has to put one hand on the ground beyond the line.
Double-unders: The rope goes through 2 revolutions under the feet. If the rope gets stuck under the feet during the second revolution the rep does NOT count. The athlete can use a personal jump rope.
Ground to overhead anyhow: The bar can be transported in any manner from the ground to the overhead position. In the top position the athlete must have fully extended knees, hips and elbows, with parallel feet. The ears must be visible in front of the arms, seen from the side. The athlete must stand still and display control of the bar until the judge has approved the rep.
Note: If an athlete wants to have more than 127,5kg to lift in part three – the athlete has to inform his/her judge before the event starts.

(day 2)

Event 3 “Retro Chipper”

For time:
15 PowerSnatch (50/30kg)
30m Shuttle run
15 broad jumps (100% of Body length)
30m Shuttle run
25 Pull-ups
30m Shuttle run
25 Toes to bar
30m Shuttle run
35 Swings (24/16kg)
200m sandbag run (20/15kg)

Time cap 14 min. Total athletes 20. Athletes per heat 10. Number of heats 2. Time between heats 5 minutes.

Scoring
The fastest time is the winner. Times will be separated by tenth of seconds if necessary. If all reps are not completed before the time cap, every rep left of the workout at the stop signal will be added to the time as 1 second (for example, if the last run is not completed. The time will then be 14:01 as the run represents 1 rep).
Rules
Power Snatch: Start position is with both sides of the bar touching the ground. The hands must grab the bar outside the legs. In the upward lift, the bar can not pause until it reaches the overhead position and it can not touch the athletes body above the chest. The top position is achieved when the athlete reaches fully extended knees, hips and elbows, with parallel feet. Ears must be visible in front of the arms, seen from the side. The athlete is of course allowed to perform a snatch with full squat depth before standing up to reach the top position.
Run: During the run, the athlete can not in any way distract, interfere or hinder any other athlete.
Broad jumps: The take-off in every jump must be with the feet beside each other. In every jump, the toes of both feet must be behind the marking. In the landing, the heels of both feet must be beyond the other marking. If a jump does not reach full length, the athlete can retry from the side on which he/she just landed.
Pull-ups: The bottom position is when the arms are fully extended. The top position is when the chin of the athlete is above the bar, seen from the side. Any type of grip is allowed.
Swings: In the bottom position, the kettlebell is behind the legs, seen from the side. In the top position, the athlete has fully extended knees and hips. The kettlebell is centered above the feet. The bottom of the kettlebell is pointing straight upwards or up to 45 degrees forwards or backwards.
Toes to bar: The bottom position is defined as hanging from the bar with fully extended arms and hips and feet behind the bar. In the top position both feet must touch the bar at the same time. The arms can be bent or straight in the top position. To start this movement, the athlete is allowed to use a box in order to reach the bar but MUST then start the movement in free hang.
Sandbag run: The sandbag can be carried any way with the carrying hand(s) above the waistline, from when the athlete is behind the mark for start until the athlete passes the mark for finish. If the sandbag is dropped, the run is restarted from the point where the feet were at the drop.

IMPORTANT OVERALL INFO TO ATHLETES COMPETING IN CROSSFIT-SM 2011

This is one of two blogposts with important information for the competition days. Make sure you read both this and the blogpost above, “Competition events and rules”, carefully. Also see THIS post.

Schedule

Saturday 15 October

07:00-08:30 Registration* (We have the right to disqualify you if you show up late for the registration!)
Masters latest registration: 07:15.

Team latest registration: 07.45. Please note: 27 teams, 96 athletes, must be registered before 07:45 so be in time!

Individual latest registration: 08.30. Please note: Almost 200 (!) athletes in individual that must be registered before 08.30 so be in time and make sure to have margins!

08:30-08:45 Opening ceremony
08:45-09:00 Masters Event 1
09:00-09:15 Break
09:15-09:50 Team Event 1
09:50-10:00 Break
10:00-11:50 Individual Event 1
11:50-12:50 Lunch
12:50-13:30 Team Event 2
13:30-13:45 Break
13:45-15:25 Individual Event 2
15:25-15:40 Break
15:40-15:50 Masters Event 2
15:50-16:05 Break
16:05-18:15 Individual Event 3.

After Event 3: Cut-off individual. The 30 best men and 30 best women will qualify for Sunday and Event 4.

18:15-18:30 Wrap-up and info for Sunday.

* At the registration you’ll:
1. Say your name and get checked in.
2. Say your T-shirt size and get a T-shirt.
3. Be marked with a number on your arm, calf and neck. Make sure to have these spots free from clothes!

Note that the registration may take quite a while for teams and individual (24 teams and almost 200 individual competitors) so make sure you’re in good time and help us by have taken off your outer layers of clothes so the marking part will smooth easy.

Sunday 16 October  NOTE! ALL teams and ALL masters compete this day!

06:45-08:30 Registration (only check-in this day).

Teams latest registration: 07:00.

Individual latest registration: 08.30.

Masters latest registration: 08.30.

08:30-08:45 Presentation of Day 2
08:45-09:45 Team Event 3

After Event 3: Cut-off teams. The eight best teams will qualify for Event 4.

09:45-10:00 Break
10:00-11:45 Individual Event 4 (qualified athletes)

After Event 4: Cut-off individual. The 16 best men and 16 best women will qualify for Event 5.

11:45-12:45 Lunch
12:45-13:10 Masters Event 3
13:10-13:25 Break
13:25-14:40 Team Event 4 (qualified teams)
14:40-15:00 Break
15:00-17:20 Individual Event 5 (qualified athletes)
17:20-17:40 Break
17:40-18:00 Price Ceremony and wrap-up

Arena

Sätra Friidrottshall in Skärholmen (Björksätravägen 2, 127 36 Skärholmen). 
Red markings show parking lots. Map see: http://www.hitta.se/ViewDetailsPink.aspx?Vkiid=RIOE8j0RBrU%253d&vad=s%E4tra+firiidrottshall

Transport

We strongly recommend going by subway due to the limited access to parking lots. Take the Red line to Norsborg, jump off at Sätra (only one exit so you’ll find your way). From the subway it’s approximately a 10 minutes walk to Sätra friidrottshall. It will be marked from the subway to Sätra friidrottshall but make sure to have looked at the map in advance (or look at your iPhone).
For subway timetable look at sl.se. From T-centralen to Sätra it takes 21 minutes and the subway goes every 15 minutes from 06.08 (departure time from T-centralen).

Parking space

Right outside the arena it’s approximately 200 parking lots. It costs 5 SEK/h or 20 SEK/24h and you can pay with both cash and credit card. Another 100 parking lots are located at Sätra torg (where the subway station is), a 10 minutes walk from the arena. It also costs 5 SEK/h or 20 SEK/24h but you can only pay with cash there. But as mentioned earlier, try to take the subway!
If you go by car make sure to have extra time if there are no available parking lots near the arena.

Food and beverage

If you’re going to compete we recommend you to bring your own food and snacks. We cannot offer refrigerator or microwaves so pick suitable food & snacks.
Otherwise we have arranged:
* Food from Serrano:
BBQ chicken Quesadilla – 80SEK
Chicken sallad med guacamole (double meat portion) – 95SEK
Beef Sallad (double meat portion)- 95SEK
Nachos with guacamole – 50SEK

Coffee – 20SEK
Soda & Sparkling water – 20SEK

Healthy, small cookies – 30SEK
Raw Bite – 20SEK
Nuts – 30SEK
* Biofood will sell Rawbite & their coconut water.
* Sätra friidrottshall café will also sell food and beverage.
* Right beside the subway station there is a ICA Nära (grocery store). Opening hours is 8-21 both Saturday and Sunday. Contact: 08-6469390.

Expo

On site we’ll have;
* Progenex
* Purepharma
* Skins/Svea sport fashion
* Frozzypack
* Fotkultur
* Primal fitness/CrossFit Uppsala
who will sell things, many at special prices to visitors of CrossFit-SM, so make sure to bring CASH.

We will also sell plyo boxes. More info about them can be found here.