Rehab Saturday's WOD!!

Rehab Sat - Dirty 30 Chipper from Rich Hill on Vimeo.

This is from Dawn who is our Judging Director for the Sectionals:

 

This Saturday we held our first "hands-on" judging clinic at CF TNT and it went really well! Lots of lessons learned from a teaching, visual, and judging standpoint. All the judges who made today's clinic did an outstanding job and I believe the general consensus was that it was well worth it!

Today, our WOD consisted of movements that may/may not appear in a sectionals WOD:

"DIRTY 30s" CHIPPER

30 Russian KBS (24/16 kg)

30 Box Jumps (24/20")

30 SDHP (95/65#)

30 Burpees

30 Push Jerks (95/65)

30 OHS (95/65#)

We set a 20 minute cap on the WOD with a 5-10 minute transition period between heats (today we had three) in order to help mimic how heats would run at the actual competition. 

Here are some important notes, kudos, and lessons learned from todays clinic:

1. Movements - we are holding our athletes to high standards of ROM. some of the "particulars" that athletes may not be cognizant of are the full ROM on certain exercises for a movement to count. Here are a few examples from today's movements:

a. BOX JUMPS - ensuring the athlete gets their hips completely open BEFORE their feet return back to the ground. also, each athlete must take off with both feet planted on the ground

b. SDHP - the rep STARTS and ENDS on the ground. many of us are used to counting the rep as the athlete finishes the high pull - the rep actually does not count until the bar (plates) are fully returned (make contact) to the ground. today, as judges, we all worked on counting the rep, when it's finished in order to give a clear message to the athlete. grip is INSIDE the stance and high pull must reach clavicle height with elbows high and over the bar. rep absolutely will not count if the weight is dropped.

c. BURPEES - we all quickly experienced that poor reps (did not count) consisted of two things: chest not touching the ground and clap not being overhead. we all observed that as athletes fatigued, their clap became "lazy" and occurred in front of the overhead position (above yet forward of the head)

d. PUSH JERKS - constant reminder that on a push jerk and athlete can press, push press, or push jerk the weight overhead. their preference, they all count toward the push jerk. lessons learned from a judging standpoint - ensuring the athlete maintained a solid overhead position, with hips fully extended (open) BEFORE returning the bar to the front rack position. there were a few instances where the athlete breezed through a quick 3-5 push jerks so quickly that it was difficult to see they returned the bar prior to fully extending their hips. also, any athlete that chose to split jerk the weight had to bring the feet together and come to a solid stance before returning the weight to the rack position. also, ensuring the head is "through the window" in the overhead position. the judge must be able to see the ear from the the side profile 

e. OHS - depth, depth, DEPTH of the squat. depth = crease of the hip BELOW the crease of the knee - the 90 degree line from the knee to the hip must be broken. reps for the OHS start and end with the athlete's hips fully extended and weight overhead. an athlete can C&J or snatch the weight to the overhead position, but the rep starts from the standing position

2. SAFETY - is paramount. judges are responsible for the safety of the athlete they are judging and maintaining a safe zone for them to complete the workout in. if a bar is dropped and it bounces completely waywardly so that i may cause risk/harm to another athlete, the judge must ensure that weight is returned to his/her athlete's area. any piece of equipment that is done being used (today, often it was the KB), the judge can move it out of the way if it poses a safety risk to the athlete. however, judges are not there to place the equipment for the athlete, they (the athlete) will have ample time to pre-position their equipment prior to the start of the heat.

3. JUDGING/CHEERING/ENCOURAGING - i saw some wonderful examples and blends of judges who were very vocal with the rep counts, warnings, and encouraging the athlete during the WOD. this makes for amazing communication between the judge and the athlete and if encouragement is preferred by the athlete, a better experience for them. as we progressed through the heats today, i saw vast improvement in all the judges "eye" for precise ROM and each judge maintained excellent clarity with the athlete.

4. OVERALL OPERATIONS - today had five-six lanes set up of which, each were equipped with both the male/female weights needed for the wod. all three heats were pre-established prior to the WOD and transitions between heats went very smoothly. I acted as overall judging director taking notes and providing guidance and reminders to the judges and also ran the clock and started each heat. the timekeeper/announcer at the sectionals will maintain continuity with the beginning commands to start/end each WOD. the WOD will start with:

"Judges are you ready?" (each judge provides a visual yes - head nod, thumbs up)

"Athletes, are you ready?" (announcer conducts a final scan of the heat)

"3...2....1.....GO!"

The announcer also gives time-hacks throughout the WOD, today we gave a half way warning (10 min), 5 min, 60 secondsand then counted down the final 3 seconds to end the WOD. 

Each judge had a time/score card for each athlete per heat. Also, having a secondary HEAD JUDGE (eric played that role today) was very beneficial to the judges on the ground.

***Overall, again, the clinic was a success and a huge learning curve for the judges. Several folks expressed the desire to return to another REHAD clinic to get more hands-on practice and we encourage you all to come to as many as you can make. i look forward to see more of you all next week and we have another great WOD in store!

Comments

[Paul C]

That was an awesome Rehab Sat! I wish I had done the WOD. Everyone; directors, judges and athletes did a phenominal job..... TNT Rehab Saturday Rocks!

[John Gieseke]

It was a kick a** WOD. At least it kicked mine. Prescribed for most of it, considering 7 months ago i could't do anything prescribed shows CrossFit training works. Everyone continues to grow in strength and endurance, keep it up.