I CAN Games 2013

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Epic CrossFit Competition Hits The Beach



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I-Can-Poster-Web
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Where to Sleep

Father’s Day weekend kicks off the season on Hilton Head Island. You’ll want to book your hotel early!
1. The Beach House Resort (on the beach) $179.
contact: 1 South Forest Beach Drive. HHI, SC 29928. (843)785-5126 GROUP CODE: CRO
2. The Comfort Inn (across the street from the beach) $169.
contact: 2 Tanglewood Drive. HHI, SC 29928. (843)842-6662 GROUP CODE: I CAN Games



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Where to Eat

Box Grill Menu

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Where to Shop

Logo Collage

The I CAN Games sends BIG THANKS to our 2013 Supporters!

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Where to Compete:

Chaplin Park
11 Castnet Drive
Hilton Head Island, SC 29928

The park is large. The competition will be on the “Burkes Beach Road” side of the park. Burkes Beach Road and Castnet Drive intersect. Burkes Beach is the Road you will want to use when turning off the main road, (Hwy 278).
If using GPS, search the intersection of Burkes Beach Road and Castnet Drive. This will take you directly to the portion of the park we use.
Check out Google Map HERE
* REMEMBER although it may look like your hotel is far from the park on a map, Hilton Head Island is only 14 miles long in total, the hotel options we’ve listed are approximately 6 driving miles away from the park.
See you at the beach!

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Where To Be:

Friday June 14, 2013
4:00pm to 6:00pm Early Check in, Packet Pickup & Vendor Expo. YOU MUST CHECK IN PERSONALLY. A FRIEND OR TEAMMATE CANNOT CHECK YOU IN.
CrossFit Hilton Head
6 Bow Circle #A-5
Hilton Head Island, SC 29928


Saturday June 15, 2013 I CAN Games Itinerary:
Individuals Compete:

*ALL MASTERS (45+) WILL GO WITH THE SCALED GROUPS
**ALL TIMES ARE APPROXIMATE EXCEPT CHECK-IN
7am-8am – Athlete Check-in. YOU MUST CHECK IN PERSONALLY. A FRIEND OR TEAMMATE CANNOT CHECK YOU IN.
(Any athlete not checked in by 8am will not be permitted to compete. No exceptions.) CHECK IN AT CHAPLIN PARK.
8am-8:10am- Introduction
8:15am WODs Begin Heat Schedule TBA
LUNCH
CHAMPION’S WOD:
Announcement of Winners/ Awards Ceremony & After Party

Sunday June 16, 2013 I CAN Games Itinerary:
Co-ed Teams Compete: (2 males, 2 females)

*PRESCRIBED AND SCALED DIVISIONS ONLY
**ALL TIMES ARE APPROXIMATE EXCEPT CHECK-IN
7am-8am – Athlete Check-in. YOU MUST CHECK IN PERSONALLY. A FRIEND OR TEAMMATE CANNOT CHECK YOU IN.
(Any athlete not checked in by 8am will not be permitted to compete. No exceptions.) CHECK IN AT CHAPLIN PARK.
8am-8:10am- Introduction
8:15am WODs Begin Heat Schedule TBA
LUNCH
Announcment of Winners/ Awards Ceremony
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How WODs Will Be Scored

INDIVIDUALS:
You will be scored throughout the day in points. The points you receive will be determined by the place you finish for each WOD. The lower the points, the better you place. For prescribed, scaled and masters only, THE PLACE YOU FINISH IN YOUR DIVISION AFTER THE 4 WODS WILL THEREFORE DICTATE YOUR RIGHT TO COMPETE IN THE “UNKNOWN & UNKNOWABLE” CHAMPIONS TABLE WOD. We will take the top 8 competitors in the prescribed, scaled and masters divisions, determined by the lowest number of points. The Champion’s WOD is a “winner take all” format. In the event of a tie at either the end of 4 WODs (for the top 8 only) or The Champion’s WOD, we will take the reps from THE MASTERY WOD to break the tie. If there is still a tie, the times from THE STRENGTH AND SKILL WOD will be used to break the tie. If there is still a tie, the place finished in THE AEROBIC WOD will be used to break the tie. If there is still a tie the place finished in THE SPEED STRENGTH WOD will be used to break the tie. Master’s Women, Teens and Beginners scores will be determined by their ranking finish at the end of the day’s four workouts. Tie breaks in the top 3 finishers will be determined in the same manner as above: COMPREHENSION, AEROBIC, STRENGTH & STAMINA, POWER.

TEAMS:
You will be scored throughout the day in points. The points you receive will be determined by the place you finish for each WOD. THE PLACE YOU FINISH IN YOUR DIVISION AFTER THE 4 WODS WILL DICTATE THE WINNERS FOR THE DAY. The lowest total number of points determines place. In the event of a tie (for the top 3 teams only) at the end of 4 WODs we will take the times from THE TEAM RELAY WOD to break the tie. If there is still a tie, the reps from THE AMRAP WOD will be used to break the tie. If there is still a tie, the place finished in THE AEROBIC WOD will be used to break the tie. If there is still a tie, the reps from THE TEAM TIRE FLIP WOD will be used to break the tie.

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The Prizes

Stay tuned for additional developments…
All 2013 I CAN Games athletes to place top 3 will receive a medal

Rx Male & Female Winners:

1st: Romantic Weekend Vacation/Staycation on Beautiful Hilton Head Island (package valued at $800.):
2 nights accommodations, Romantic Dinner @ Pomodori, Couples Massage @Back in Balance Massage, Professional Cut and Style at Fringe Salon, 3 day couples pass to CrossFit Hilton Head, Court time and Racquet rentals @ Palmetto Dunes Tennis Center
About Time Rx Gift Package: valued over $140.
Quest Athletics $100.
Quest nutrition $100.
WOD Life $50.
Hylete $25.

2nd: Cera $100.
Hylete $20.

3rd: Hylete $15.

Scaled Male & Female Winners:

1st: On On Tri Pair of Inov-8′s
About Time 2# Tub 100% Pure Whey Isolate Protein
Fringe Salon Aveda Rosemary Mint Body Lotion
Quest Athletics $100
Quest Nutrition $75
WOD Life $25
Hylete $20

2nd: Cera $25
Hylete $15

3rd: Hylete $10

Masters Male & Female Winners:

1st: Fringe Salon Aveda Gift Basket over $30 value
About Time 2# Tub 100% Pure Whey Isolate Protein
Quest Athletics $50
Quest Nutrition $75
WOD Life $25
Hylete $25


2nd: Hylete $20

3rd: Hylete $15

Beginner Male & Female Winners:

1st: Cera Products Gift Basket
About Time 2# Tub 100% Pure Whey Isolate Protein
Fringe Salon Aveda Rosemary Mint Body Lotion
Quest Nutrition $50
Hylete $20

2nd: Hylete $15

3rd: Hylete $10

Teen Male & Female Winners:

1st: CrossFit Hilton Head Gift Basket valued at $100
About Time 2# Tub 100% Pure Whey Isolate Protein
Fringe Salon Aveda Rosemary Mint Shampoo, Conditioner and Body Lotion
Muscle Pharm swag
Quest Nutrition $50

2nd: Muscle Pharm swag

3rd: Muscle Pharm swag

Rx Co-ed Team Winners:

1st: About Time Rx Gift Package: valued over $140.
Quest Nutrition $100.
WOD Life $50
Hylete $40

2nd: Hylete $30
Cera $25

3rd: Hylete $25

Scaled Co-ed Team Winners:

1st: Muscle Pharm Gift Package
About Time 2# Tub 100% Pure Whey Isolate Protein
Quest Nutrition $100
WOD Life $25
Hylete $25

2nd: Hylete $20
Cera $25

3rd: Hylete $15


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The WODs


So HERE ARE THE WODS!! We have a packed, jacked day ready for you and we couldn’t be more stoked. Make sure you bring your swim trunks… Welcome to life on Hilton Head Island!

Sign Up Here!

For INDIVIDUALS:
MASTERS DIVISION IS 45+. ALL MASTERS ATHLETES WILL PERFORM SCALED DIVISION WODS.


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Aerobic Test WOD Standards


Rx’d
For time:
400m ocean swim
1 mile beach run

Scaled & Masters,
For time:
200m ocean swim
1 mile beach run

This workout will be an all start (male and female) for each division. Your score will be dictated by the place you finish in the male and female portions of each division. Example. The entire field of Rx’d competitors will start together, but males will be scored separately from females.

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Speed Strength Test WOD Standards


Going on the minute. 3 attempts at each station.
Rx’d. Snatch Ladder at the following weights:
Scaled & Masters, Clean Ladder at the following weights:
Men: 135-155-175-195-215-225-235-245
Women: 75-95-115-125-135-145-155-165

TIEBREAKER BONUS:
1. In the remaining :60, you may perform deadlifts at the weight you MISSED to better your place.
2. You MUST ATTEMPT A CLEAN OR A SNATCH BEFORE BEGINNING YOUR DEADLIFTS AT THE MISSED WEIGHT. Attempts to snatch or clean the weight do not count toward the deadlift.
3. If you make it all the way to the end of the ladder, you may perform deadlifts at the final weight.

If you are snatching, you must perform snatch grip deadlifts with your feet under your hips.
If you are doing cleans, you must perform clean grip deadlifts with your feet under your hips.
No over/under grips. No lifting straps. No SUMO stance. Hips must come to full extension and shoulders must be behind bar.


EXAMPLE: A Master’s male makes the clean at 225. He misses at 235. He performs 11 clean grip deadlifts at 235 before time is called. His score will be the clean he made + the number of deadlifts at the clean he missed. (225+11).


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Strength/Skill Test WOD Standards


Strength and Skill Test:
This WOD has a 10 minute cap.
Rx’d:
5 deadlifts 315/205
20 Double Unders
4 deadlifts 315/205
40 Double Unders
3 deadlifts 315/205
60 Double Unders
2 deadlifts 315/205
80 double unders
1 deadlift 315/205
100 double unders

Scaled & Masters Weights: 205/155 at the rx’d rep scheme.
Double unders OR triple the amount of singles in the following rep scheme:
10-20-30-40-50 (singles would be 30-60-90-120-150)
IF YOU PICK DOUBLE UNDERS, YOU STICK WITH DOUBLE UNDERS.
YOU MAY NOT CHANGE HALF WAY THROUGH THE WORKOUT OR WHEN YOU GET “STUCK”.
YOU CANNOT BE GREAT IF EVERY TIME YOU MEET ADVERSITY, YOU SWITCH TO THE EASIER PATH!

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Mastery Test WOD Standards


Rx’d:
AMRAP in 12 minutes of:
10 yard handstand walk
20 Clean and Jerks 135/95
30 Pistols (alternating legs)
40 yard OH walking lunges 45/25
50 burpees to top of 45/25 plate

Scaled & Masters:
AMRAP in 12 minutes of:
10 yard OH walking lunge 45/25
20 Thrusters 95/65
30 burpees to top of 45/25 plate
40 yard burpee broad jump
50 situps

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Beginners (18 & up) & Teens (13-17yrs old) WODs!
Beginners & Teens will perform the same workouts but in their respective divisions.

Workout #1:

1 mile beach run for time. (The athlete must get wet from head to toe before beginning their run.)

Workout #2:

Deadlift Ladder.
(In pounds) 115-135-155-175-195-215-235-255.
You will have :30 at each station.
Whether you make it all the way through the ladder or not, earn extra points by doing max number of burpees before time runs out at your last station.

Workout #3:

AMRAP in 8 minutes of:
5 Hang Power Clean to Overhead 75/45
10 double unders or 30 rope skips

Workout #4:

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This is your unknown and unknowable test.
It will not be anything you cannot handle, it will just be a matter of how fast you can handle it.
Being mentally tough will be just important as physical prowess.
Believe you can, and you will. I promise. -Coach Craig

Good luck, competitors! I look forward to meeting you all.
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TEAM WORKOUTS RELEASED:

Team Workouts Released! Teams consist of 2 men and 2 women. Prescribed and Scaled Divisions. Let the I CAN Games Begin!



Team Workout #1: Aerobic Test
Prescribed:
200 air squats (only 1 team member may perform all the squats)
400m swim (only 1 team member may perform the swim)
800m partner carry (2 team members. You may alternate the partner who is carried, but you must stop running until your partner is secured in the carry position of choice.)
A team member may be used by the team more than once.

Scaled:
100 air squats
200m swim
800m partner carry

Team Workout #2: Team Strength
Team Tire Flip
How many team tire flips of “Baby” can you peform in 3:00?
Each member of the team must complete 15 hand release burpees before beginning.

Team Workout #3: Barbell Stamina
In 12 minutes:
Complete 75 power snatches @ 75#
Then AMRAP in the remaining time of:
10 Front Squats @75#
10 Push Press @75#
10 Thrusters @75#
30 Double Unders

1 Person is allowed to move at a time.
1 Barbell per team.
When switching athletes:
A male must be followed by a female.
A female must be followed by a male.

Scaled:
In 12 minutes:
Complete 75 thrusters @ 45#
Then AMRAP in the remaining time of:
10 front squats @ 45#
10 push press @45#
10 OHS @45#
30 double unders

Team Workout #4: Teamwork & Relay
For time:
10 deadlifts 225/165
50 yard shuttle sprint
20 cleans 135/75
20 yard shuttle barbell walking lunge (barbell must be on your back) 75/45
20 yard shuttle sprint

Scaled:
For time:
10 deadlifts 185/95
50 yard shuttle sprint
20 cleans 95/45 (to below knee when using 45# BB)
20 yard shuttle barbell walking lunge (barbell must be on your back) 45/45
20 yard shuttle sprint

Each team member must cycle through the relay before time is called.
Team members may help each other change weights.
A full cycle of the relay by the team member must be complete before another team member can begin their cycle.

Bonus:
After the deadlifts are completed, a clean and jerk at the deadlift weight may be performed to knock :20 off the team’s total time. A maximum of 6 clean and jerks per team is allowed for a total of 2:00 knocked off the total team time. You must attempt your clean and jerk(s) before performing the 50 yard shuttle sprint.