Tex | 16.08.2012

“You are what you do. A man is defined by his actions, not his memory..”
-Kuato

Announcements:
Saturday, August 18th. TOTAL RECALL, details below
Saturday,  September 1st. Paleo Pot Luck! Destination TBA.
Vote CrossFit Dupont for ‘DC Best of 2012′ Specialty Gym!- here!
Fitness>Specialty Gym>CrossFit Dupont
Vote as many times as you would like!

SWOD:

Deadlift
1, 1, 1, 1, 1

DWOD:

Complete 5 rounds for time of:

9 Thrusters
20 yard Bear Crawl
7 Ball Slams

Post loads and times to comments.

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TOTAL RECALL Tomorrow! Registration ends at Noon, Friday  here!

9:00am Weigh Ins
10:00am Rules Briefing
10:30am CrossFit Football Total
1:30pm MetCon Briefing
1:45pm MetCon Event

Standards

Power Clean - The Power Clean must be pulled from the floor and the bar must travel continuously to the shoulder.  You can not deadlift to hang, and then do a hang power clean.  The bar must be caught on the shoulder with the hips at or above parallel.  The bar must be stood up in a control manner, and the lifter must maintain control of the bar until the judge deems it a rep / no rep.

Back Squat - The bar must be racked on the back, and walked off the squat rack.  You must lower the bar until your hips go below parallel, and then stand the weight up extending the hips fully while maintaining control of the weight.

Bench Press - The lifter must establish control of the bar off of the rack at full arms length, lower the weight and touch the bar to the chest, and fully extend elbows back to a locked out position.  During extension the hips must stay engaged on the bench.  If the hips / buttocks raise off the bench the judge will deem the attempt a “no rep.”

Deadlift - The lifter must pull the weight from the ground and reach full knee and hip extension.  ”Hitching” or resting the bar on your thighs will result in a “no lift.”

Spotters will be available.  However, if a spotter touches the bar, weights, or assists the lifter at any time during a lift it will be counted as a “no rep.”