[mattyboy]

Hey Guys,
I had a eureka moment the other day when thinking how to get some spice into my new year classes. I decided that I would create a type of localised Crossfit games based on the planets and their characteristics called "Battle of the Planets! (had to drop in a bit of nostalgia as it was my favourite tv programme when I was a kid). The test would be over a nine day period in early summer 2009 (giving participants a good while to prepare and iron out their weaknesses). Like the Crossfit games allowances could be given but this would leave the participant out of the reckoning for the top prizes. So here goes (I'd really appreciate some feedback and some ideas):-



MERCURY (small moon like planet nearest to the sun; intense heat created (i.e. hard, intense workout)

50 Jump Ups (Men 24" Box; Women 21" Box)

21 Deadlifts (Men 85kg; Women 60kg)

15 Pull Ups

3 ROUNDS FOR TIME



VENUS (Similar to Mercury although heat intensity is greater due to warming effect of cloud cover (i.e. hard, intense)

5 Deadlifts (Men 125kg; Women 75kg)

10 Burpee Jump Ups (Men 24" Box; Women 21" Box)

3 Handstand Press Ups

5 ROUNDS FOR TIME


EARTH (Our Home. We should appreciate the ground we walk on)

10km Run (To qualify for elite prize men to do in sub 45min; women sub 50min)

FOR TIME



MARS (The red planet. A place with a volatile but survivable environment) (i.e. Cooler than Mercury and Venus but still volatile; bigger also)

100 Pull Ups

100 Press Ups

100 Sit Ups (to 90 degrees)

100 Explosive Burpees (as in Crossfit Games 2008; thighs and chest must hit floor to count, part of ear must be covered by shoulder/arm on the clap above the head)

FOR TIME (I know it looks a bit like "ANGIE")



JUPITER (The Big Planet consisting primarily of gas) (i.e. gas = cardio, big = epic!)

1 mile crawl (must swim crawl at all times; think it equals about 70 lengths in a 25 metre pool)

(Elites must complete the mile in under 1 hour)

FOR TIME



SATURN (the planet with the distinctive ring) (i.e. have to get gymnastic rings in while there's the chance)

5 Deadlifts at 1 and a half bodyweight

10 Power Cleans (Men 50kg; Women 25kg)

2 Muscle Ups (I've had to substitute this with 10 dips as I've got nowhere to do the ring stuff as our ceilings are pretty low)

3 ROUNDS FOR TIME



URANUS (Large blue green gas planet with liquid core) (gas=cardio, blue=water, green=grass (i.e. run) based exercise?, big=epic)

1800 metre run
1800 metre row
1200 metre run
1200 metre row
800 metre run
800 metre row
400 metre run
400 metre row
200 metre run
200 metre row


FOR TIME





NEPTUNE (The blue planet. Another big gas planet) (i.e. gas = cardio)

2,500 Row on Concept 2

(Elite cut off = Men sub 11 mins; Women sub 13 mins)

FOR TIME



PLUTO (Small planet with an identity crisis; wants to prove itself a planet) (i.e. small man syndrome = hard and intense!)

10 Military Burpees (i.e. stand at finish rather than jump)

15 Push Press (Men 45kg; Women 30kg)

20 American Kettlebell Swings (Men 24kg; Women 16kg)

25 Tabata Squats

5 ROUNDS FOR TIME




As in the Crossfit games the cumulative times for all 9 planets will be tottered up and the Crossfit 2009 champion astronaut will be the individual with the quickest time. However, if the individual with the quickest cumulative time fails to reach one of the elite cut off times they cannot be considered for the top prize (took this idea from a ultra marathon in Africa where a gate is shut after a certain period of time and anyone who has not got through the gate might aswell have not bothered turning up).
I have also thought about introducing lower grade planetary circuits so that everyone can have a go, not just the elites. This is where Crossfit comes a bit unstuck I think. I do, however, agree that, as with the Crossfit games principle, those who enter the elite category must all be equal and weight, height etc. should not be a consideration. I think I have catered for all the fitness parameters that crossfit adhere to.


I await your opinions.

Matt

[mattyboy]

Any suggestions yet?

[Ben]

Sounds like an interesting idea, some seem similar though. But all very tough

for example the 'neptune' WO after the 'Uranus' WO.

For uranus something like:

Tabata bottom to bottom lunge jumps
Tabata Bottom to bottom squats
Tabata Bottom to bottom squat jumps
Tabata Bottom to bottom tuck jumps

would be funny and tough.

Just some ideas. Not that it's got anything to do with the planet, more just a dead joke with the name of the planet.

[mattyboy]

Ben, on Dec 29 2008, 06:36 PM, said:

Sounds like an interesting idea, some seem similar though. But all very tough

for example the 'neptune' WO after the 'Uranus' WO.

For uranus something like:

Tabata bottom to bottom lunge jumps
Tabata Bottom to bottom squats
Tabata Bottom to bottom squat jumps
Tabata Bottom to bottom tuck jumps

would be funny and tough.

Just some ideas. Not that it's got anything to do with the planet, more just a dead joke with the name of the planet.

Thanks,
Would be good but the things an individual event. I may change Uranus to this instead:-

50 Cleans (Men 60kg; Women 35kg)
100 Burpee Pull Ups (chest to floor and chin over bar, any grip on pull up bar)
50 Deadlifts (Men 60kg; Women 35kg)
100 Press Ups
100 Explosive Lunges (50 Each Leg)
100 Sit Ups (to 90 degrees; feet can be supported if need be)
250 Tuck Jumps

FOR TIME

[Manny]

I like it, good idea, smart , funny, good workouts, and you get to learn something little about the planets.-)))
1.day done 22:54, would be faster nut the bar for pull ups is square bar on cable cross machine we have, and it was to hard for my gentle hands-))...
Good workout...

What can I sub the hanstand pressup for? Can't do them. Not just yet.....0

[Manny]

Done Venus day.
Had to drop weight on deadlift, to be safe and keep good form . Did 105kg and for HSP I put my knees up on higher bench I did six of those, can't do full hsp.
Did it in 13:15.
Burpees are killer as always,,,.

Did the Pilate session after( don't laugh).. And it was killing my legs, hams, abs ....

[Manny]

I have confetion to make... I started doing earth-10 k run on trade mill, but after 4 k I got realy bored and stoped... Hate running on those bloody machines.. I do in the afternoon outside...l

[Manny]

Earth done, 42 min... Not sure whether it was exactly 10 km, but give or take it was around 10k...

[Manny]

Mars done...43 min....burpees are bastard....they really are....

[Manny]

Jupiter was done yesterday. I had the best intention to do crawl all the way, but it just didn't happened.
So I use breast strokes and crawl... But I did the whole mile,under 50 min.... If my counting was right.

[Manny]

Uranus done/ 41:51.... One that looked easy, but it was hard dork. Liked it tho...

[Manny]

Neptune done 9:54...

[Franz29]

Manny, what happened to Saturn?

Nice work on them all though; you qualify for elite times on all of them (where one was specified) if I'm not mistaken.

[Manny]

Saturn was done in 13:14...

[Franz29]

Manny, on Jul 24 2009, 08:11 AM, said:

Saturn was done in 13:14...

Niiiiiiice.

[Manny]

Done, last one in 29:28...
Thank God is done...thanks mattboy

[Manny]

It was really good challenge.Workout which I thought would be easy,were quite hard.....Have to say,coming to the day 7,8..I just wanted to be done..but im glad i`ve done it.
Good stuff Mattboy.Try more of yours workouts....soon..

Attached File(s)

•  photo1.jpg (112.45K)
  Number of downloads: 4
•  photo.jpg (100.5K)
  Number of downloads: 4