COMPETITOR INFORMATION PACKET Thank you all so much for being a part of the Winter Park Classic: Battle for LLS!! The proceeds from your registration are going towards a fundraising campaign to support the Leukemia & Lymphoma Society and we cannot thank you enough for your support as competitor. It is our goal to make this an incredible competition for each and every competitor. Please familiarize yourself with this Information Packet and make sure that you are on time for your heats. If you are not on time, we will start without you and you will NOT be permitted to work in a later heat. Basic Information: Competition Date:

April 10, 2016

Registration Opens:

7:00 a.m.

Athlete Briefing:

7:45 a.m.

First Heat:

8:30 a.m.

Podium Ceremony:

3:00 p.m.

Warmup area will be in front of CFWP in the parking lot. There will be a Heat/WOD Liaison outside the front door at CFWP. You will need to check in with the Heat/WOD Liaison 10 minutes prior to your scheduled heat time. There, you will receive last minute instructions on the WODs and standards. IT IS CRITICAL THAT YOU GET THERE ON TIME.

Donation Information

The Winter Park Classic: Battle for LLS is part of a 10-week fundraiser for the Leukemia & Lymphoma Society. All of the registration proceeds are going to the LLS and portions of the proceeds from our vendors are also going to this amazing cause. However, we will also be accepting any donations that anyone would like to offer. We will be accepting cash and credit cards and no donation is too small. Please see any volunteer to make a donation to the Leukemia and Lymphoma Society. If you don’t remember to donate at the competition, you can also donate at http://www.mwoy.org/pages/ncfl/orlando16/mcrossland

Also, we will have a number of raffle items that we will be offering at the Competition, including an Orlando Magic basketball signed by the entire team, gift baskets from Corkcicle, Gucci Fragrances (Men & Women), a Coach Men’s Dopp kit, and a spa package. We will be selling raffle tickets at the event and you can purchase as many tickets as you want and put them towards whatever item you choose. ALL PROCEEDS FROM THE RAFFLE GO DIRECTLYTO LLS.

So, bring some extra cash OR a credit card and help us raise money for this incredible cause!!

   

Heat Assignments You will be in the same heat and same lane for each WOD. Please remember your heat and lane assignments and please report to the staging area (at the front door to CFWP) at least 10 minutes before your assigned heat. HEAT

1 Scaled

2 Scaled

3 Scaled

4 Scaled

5 Scaled/RX

6 RX

7 RX

8 RX

9 RX

LANE 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5

TEAM NAME Team Rocket Harry & Lloyd Cry For Me Argentina Double A Team Triumph Firebase 1 Bye Felicia Conservation of Energy Jay & Meg Scaled as Hell Something Clever Suzie & Pickles The WOD Squad Keep Calm & Chalk On Team Epic Sports Shake & Bake Betty Lou Mostly Moist Victorious Secret Team Forte Chassica (Scaled) CrossFit High Performance (Scaled) Fia’s Paleo (RX) The Cougar and The Cub (RX) Sing-A-Lot (RX) Swole Patrol Mindful Meals Extreme Fitnessing Snatchbacks & Tattoos Swole Sk8ers Team Broken Hakuna Masquata Jenny and the Bean Stalk Hustle & Flow Double Under Wonders C & C Express Sunday Funday Elokuent Team Small But Mighty Gingerella Angry Midgets SOCF Black GRID League Rejects CFEOMG CCP Tampa

   

WOD TIME (1/2/3)

8:30/10:40/12:25

8:42/10:49/12:40

8:54/10:58/12:55

9:06/11:07/1:10

9:19/11:16/1:25

9:32/11:25/1:40

9:44/11:34/1:55

9:56/11:43/2:10

10:08/11:52/2:25

Competition Day Parking & Tents

Parking: We have limited parking at CFWP, but we will have volunteers helping direct traffic as best we can on April 10, 2016. However, please see the map above. The best parking options will be in the sections labeled “A” and on W. Comstock Ave. or Park Ave. near CFWP. Section “A” is the parking at City Hall. DO NOT PARK BEHIND MILLER’S HARDWARE. YOU WILL BE TOWED. Also, no parking in front of CFWP. Tents/Chairs: You will be able to bring tents, chairs and coolers (no alcohol). Those can best be placed in Section “B” in the map above, which is next to the buildings that run parallel to W. Comstock Ave. You can then access CFWP through the back alley/door. We will not accept any liability for any alcohol you bring or consume. Warm-Up Area: We will have warm-up space for the athletes in front of CFWP. You can access this area through the front doors of CFWP. You will also locate the Heat/WOD Liaison in a tent by the front doors of CFWP. Bathrooms: We will have 2 bathrooms inside CFWP and 2 Portable Facilities located outside the front doors of CFWP. Please help us keep these facilities as clean as possible.

   

Vendor Information

We have a great group of vendors, including: Winter Park Cryosauna (http://crossfitwinterpark.com/cryosauna/) – Winter Park Cryosauna is the premier cryosauna facility in Winter Park. The cryosauna chamber will be onsite for the Competition and will be offering special pricing for competitors who are looking to get in a cool recovery session between WODs. Mindful Meals (http://www.mindfulmealdelivery.com/ ) – Mindful Meals will be selling healthy food options to competitors and spectators all day long. All proceeds (beyond their food cost) are being graciously donated to the Leukemia & Lymphoma Society. RX Massage Therapy (http://www.rxmassagetherapy.com/) – RX Massage Therapy will be onsite and offering therapy massages and body analysis for our athletes and spectators. RX Massage therapy will be charging a $1 per minute with 50% of the proceeds going directly to the Leukemia and Lymphoma Society. Go All Day (http://www.goallday.com/) – Go All Day will have a table at the event and will be selling apparel to our competitors and spectators. They will be donating a portion of their proceeds to the Leukemia & Lymphoma Society and they will be providing donations for the winner gift bags. Bluebird Photography (https://www.facebook.com/bluebirdphotography4719) –All of your photos from the Winter Park Classic: Battle for LLS are FREE thanks to the donation of time and effort by Cindy Marshall at Bluebird Photography. Please make sure to say hi and check out her Facebook page for your future photography needs. Virtuosity Apparel (https://www.facebook.com/VirtuosityApparel) – Virtuosity Apparel will have a table at the event and will be selling athletic apparel to our competitors and spectators. Virtuosity Apparel has agreed to donate proceeds to the Leukemia and Lymphoma Society. Raaw Macaw (http://www.raawmacaw.com/ ) – Raaw Macaw will be providing free samples for competitors and spectators at the Winter Park Classic: Battle for LLS. Give them a try and then buy extras to take home. Raaw Macaw bars can be purchased from the CFWP Staff. BurgerFi – BurgerFi has donated gift cards for the winner gift bags and will be passing out cards with special promotions for competitors and spectators on the day of the Competition. Prognenex- Progenex will be onsite offering samples and selling their products, so stop by their table if you need any supplements. Also, Progenex will be donating to the gift bags for the winning teams. Kill Cliff – If you need a quick recovery drink, swing by the Kill Cliff table for some Kill Cliff!

   

What is Whole Body Cryotherapy? The word cryotherapy is derived from the Greek words “cryo” meaning cold and “therapia” meaning healing. It refers to a procedure that uses extremely low temperatures to provide therapeutic benefits. In the late 1970’s a doctor in Japan began using freezing sessions of short duration on his patients’ skin surface for immediate relief of rheumatoid arthritis. He soon came to the conclusion that this short term freezing had a more beneficial effect than submerging the body in an ice bath. Further studies and research in Europe over the last 20-30 years have established whole body cryotherapy as a powerful tool for not only athletic recovery, but also a treatment for a variety of conditions and ailments. Without getting too scientific, it’s really just all about reducing inflammation. Many of the reasons we get sick, injured, or contract disease is due to excessive inflammation within the body. Think about it, if you twist your ankle or hit your head, one of the first things you do is grab a bag of ice to reduce the swelling.

Where can you try Whole Body Cryotherapy? The Winter Park Cryosauna is attached to CrossFit Winter Park and will be open and available (with special pricing for competitors) at the Winter Park Classic: Battle for LLS. 

Special Competitor and Guest Pricing - $33 PER SESSION ($69 Value)



Proceeds of the competition go to the Leukemia and Lymphoma Society



Cryosauna located inside CrossFit Winter Park

Check out the website (http://crossfitwinterpark.com/cryosauna/) in advance to schedule an appointment!

   

Benefits of Whole Body Cryotherapy -The ultimate anti-inflammatory -Reduce swelling -Increase blood flow and circulation -Reduce pain in joints and muscles -Speed recovery process -Promote collagen production - Improve skin -Speed metabolism -Promote weight loss -Improve overall wellbeing

Pricing Intro Session $45 Intro 3 Pack $99 3 Pack $165 5 Pack $250 10 Pack $450 20 Pack $750 Single Session $69 Unlimited Monthly Membership $299/mo

125 West Fairbanks Ave Winter Park, FL 32789 407-960-7960 www.winterparkcryosauna.fullslate.com

Remove Replenish Recover

WOD INFORMATION WOD #1 Someday is Today (9 Minute Time Cap) 100 DU Buy-In (While partner holds bar overhead) Then, 4 Rounds per partner of: 5 Power Snatches 7 Lateral Bar Over Burpees Then, 100 DU Buy-Out (While partner holds bar overhead)  Work on Buy-In and Buy-Out may only be done once Judge confirms that bar is overhead of non-working partner  RX- Double Unders for Buy-In and Buy-Out; Scaled- Single Unders  RX- Bar Hold Overhead (135/95); Scaled 75/55  Either partner can perform the DU/SU and you may switch partners as necessary to complete the Buy-In and Buy-Out (still must wait until bar is overhead)  Snatch Weight: RX- 135/95; Scaled- 75/55  Each partner must perform 4 rounds. Partners must alternate rounds and MUST tag in and out before starting the next round. Each partner must complete the round before tagging out.  Snatches may be performed any way (power or full). Must reach full extension at knees, hips, and shoulders at top. Head must be through the window at extension for each rep to count.  For burpees, there is no need for extension. However, chest must hit the deck on each side of the bar. Reps are counted once you have crossed over the bar.  For jump overs, RX must jump 2 feet at a time and land with 2 feet before starting the next burpee. Scaled may step over the bar, but both feet must hit the ground before starting the next burpee.

   

WOD #2 Winter Park Classic Clean Complex (6 Minutes Total to Get Max Weight for Each Teammate) (Must be completed without dropping or resting the bar on the ground Full Clean Complex Announced on April 10, 2016  The goal of the complex is to get the highest possible weight for each teammate.  Only the highest completed complex weight will be counted for each partner.  Each teammate must complete a complex in order for the team to register a score for WOD #2.  There will be the following weights on the floor for each team: 4 x 45 lbs; 2 x 35 lbs; 2 x 25 lbs; 2 x 15 lbs; 2 x 10 lbs; 2 x 5 lbs; 2 x 2.5 lbs.  There will also be a men’s and a woman’s bar in your assigned lane. Each athlete may use whatever bar they choose and each partner may share a bar. This is designed to avoid forcing a team to switch weight between multiple bars. However, you may each use a separate bar if you choose.  Once the 6:00 clock begins, both teammates may assist each other to get the weight on the bar. The bars will start empty. However, before a partner begins a lift, the other partner must move behind a designated line and the lifting partner must confirm the weight on the bar with the Judge before the lift begins. Once a lift is completed or is failed, then both partners may work together again to reset the weight on the bar(s) as necessary.  For a lift to count, clips must be properly fastened on the bar. There will be 4 clips in each lane. USE THEM!!  Partners may NOT lift at the same time.  We will have volunteers, but we will ask that you reset your weights after your heat ends. If you fail to reset your weights, you will lose 10 lbs from the total team score.  Scores will be based on total team weight lifted.

   

WOD #3 Fight for Chase

?????

Will be announced the morning of April 10, 2016.

WE CANNOT WAIT TO SEE EVERYONE ON APRIL 10, 2016.

UNTIL THEN, EAT CLEAN, TRAIN DIRTY AND GET READY TO BATTLE FOR LLS!!!!

Any Questions? Please post a message on the Facebook page and we will respond ASAP.