Exercise: Strong Contender

[Ryan Tapp]

Exercise: Strong Contender is an annual competition that the Canadian Forces holds for all of it's Western Area units at CFB Edmonton. The Ex is next week. This year the sports include Ice Hockey, Ball Hockey, Soccer, Volleyball, Curling, and......Crossfit! This is the 3rd year that Crossfit has been part of the competition, and my 2nd year competing. Our Crossfit teams for this consist of 5 people. The first year it was 4 events spread across 3 days, last year it was 5, and this year it's 6! 6 events over 3 days! Should be fun lol. Just thought I'd post the events to share with everyone. Some of them are pretty creative.

Strong Contender 2009

Day 1: 5 rounds of 15 Overhead squats(85lbs) and 10 Burpees

Day 2: Combined score of best 1 rep max of Shoulder Press, Back Squat, and Deadlift.

Day 3: (Good ol Fran) 21-15-9 Pullups and Thrusters(95lbs)

Day 3: Random workout from the Hopper Deck.


Strong Contender 2010

Day 1 morning: 10->1 Pullups and Deadlifts(185lbs)

Day 1 afternoon: 7 rounds of 10 Ring Pushups and 15 Wall Ball(20lbs)

Day 2 morning: 80 Squats, 45lbs Overhead Lunges(4 lengths of the combat room), 80lbs Sled Drag(10 lengths)

Day 2 afternoon: 1 rep max of Power Cleans(5 attempts)

Day 3: 3 rounds, AMRAP, 1 min per station of Burpees, Box Jumps, Skipping, Power Snatch(65lbs), Rest


Strong Contender 2011

Day1 morning: 3 rep Front Squat for max weight

Day1 afternoon: 4 person team carry(10lengths)/ 250 burpee hurdle jumps(divided between members)

Day2 morning: 1 rep max Deadlift

Day2 afternoon: "Grindhouse" - AMRAP in 2 min at each station: 6' wall traverse, tire flip/jump, sandbag get up(60lbs), Row for cals, wall ball shots(20lbs)

Day 3 morning: 5 rounds each(3 members) of 5 strict pullups, 10 hand release Pushups, 15 box jumps, 20 jumping lunges.....then.....50 ground to overheads(115lbs) for the other 2 members. The trick to this one is that the 2 guys doing the ground to overheads are holding up a bar on thier shoulders to provide the Pullup bar for the other 3 guys.

Day3 afternoon: "Final Throwdown" - each member must complete 1 round relay style: Run 400m, 21 thrusters(95lbs), 1 rope climb OR 15 pullups, 200m sandbag carry(60lbs), 1 rope climb OR 15 pullups, 21 SDHPs(95lbs), Run 400m


I'm expecting to be pretty sore Wednesday night. Ha!

[Ryan Tapp]

Last year was pretty exhausting, this year will be worse

[Joshua Murphy]

looks fun, have a blast!