fitness watch official packet

PROGRAMME

How to get to UP Diliman. (n.d.). In University of the Philippines. Retrieved September 25, 2013, from

http://www.up.edu.ph/admissions/how-to-get-to-up-diliman/

Via PHILCOA HOW TO GET TO CHK GYM:

For those with private vehicles:

If you are coming from the South via EDSA, turn right at East Avenue. Go straight and turn right at the end. You are now along the Elliptical Road. It goes around the Quezon City Memorial Circle. There are street signs along the Elliptical Road. Turn right at Commonwealth Avenue. The entrance to the campus is just beyond the commercial complex to your right. The entrance also bears a University of the Philippines marker. Go straight ahead and turn left after the checkpoint at E. Jacinto Street. The gym is located at the end corner of the street. (See Map: )

If you are coming from the North (Novaliches, Caloocan, etc.) take North Avenue. Go straight until you reach the Elliptical Road. It goes around the Quezon City Memorial Circle. There are street signs along the Elliptical Road. Turn right at Commonwealth Avenue. The entrance to the campus is just beyond the commercial complex to your right. The entrance also bears a University of the Philippines marker. Go straight ahead and turn left after the checkpoint at E. Jacinto Street. The gym is located at the end corner of the street. ( See Map: )

If you are coming from Manila, take Quezon Ave. Go straight until you reach the Elliptical Road. It goes around the Quezon City Memorial Circle. There are street signs along the Elliptical Road. Turn right at Commonwealth Avenue. The entrance to the campus is just beyond the commercial complex to your right. The entrance also bears a University of the Philippines marker. Go straight ahead and turn left after the checkpoint at E. Jacinto Street. The gym is located at the end corner of the street. (See Map: )

If you are coming from Fairview, go straight along Commonwealth Avenue until you reach the Elliptical Road. When allowed, you can make a u-turn to go to the campus. If it is not allowed, you have to turn right and drive along the Elliptical Road. Turn right at Commonwealth Avenue. The entrance to the campus is just beyond the commercial complex to your right. The entrance also bears a University of the Philippines marker. Go straight ahead and turn left after the checkpoint at E. Jacinto Street. The gym is located at the end corner of the street.

(See Map: )





Via C-5/Katipunan Avenue HOW TO GET TO CHK GYM:

For those with private vehicles:

From the South, take C-5 and go straight ahead.

After crossing Kalayaan Avenue, Makati, take the bridge past the elevated the u-

turn.

Go further ahead and take the flyover that crosses Ortigas Avenue. This flyover

is just past Tiendesitas, which is on the left side. Go straight ahead.

Take the Libis flyover and then take the tunnel, which is on the left side.

You are now along Katipunan Avenue. Drive along and take the Katipunan

flyover.

Upon getting off the flyover, you will see the Ateneo de Manila University to your

right. Go straight ahead and turn left at the traffic light, which is just past Miriam

College, the La Vista gate, and Petron.

You are now along CP Garcia Avenue. Drive along the avenue and turn right at

the end.

You are now along the University Avenue. Turn left after the checkpoint at E.

Jacinto Street. The gym is located at the end corner of the street.



9:00 – 11:00 General Orientation 11:00 – 11:05

Opening Program Opening Video

11:05 – 11:20 Mechanics for Elimination

11:20 – 11:30 Oath of Sportsmanship

11:30 –11: 55

Scaled Division Eliminations

Heat 1

11:55 – 12:20 Heat 2

12:20 – 12:45 Heat 3

12:45 – 1:10 Heat 4

1:10 – 1:35 Heat 5

1:35 – 2:00 Heat 6

2:00 – 2:25 Preparation to RX

2:25 – 2:50

Rx Division Eliminations

Heat 1

2:50 – 3:15 Heat 2

3:15 – 3:40 Heat 3

3:40 – 4:05 Heat 4

4:05 – 4:15 Announcement of finalists

4:15 – 4:30 Mechanics for Championship

4:30 – 5:00 Scaled Division Championship

Heat 1

5:00 – 5:30 Heat 2

5:30 – 5:55 Preparation to RX

5:55 – 6:25 Rx Division Championship

Heat 1

6:25 – 6:55 Heat 2

6:55 – 7:30 Announcement of Winners

PROGRAMME

ELIMINATION ROUND Time Heat A B C D E

11:30 –11: 55 1 Team 1 Team 2 Team 3 Team 4 Team 5

J1 J2 J3 J4 J5

11:55 – 12:20 2 Team 6 Team 7 Team 8 Team 9 Team 10

J1 J2 J3 J4 J5


J1 J2 J3 J4 J5

12:45 – 1:10 4 Team 16 Team 17 Team 18 Team 19 Team 20 Legend

J1 J2 J3 J4 J5

1:10 – 1:35 5 Team 21 Team 22 Team 23 Team 24 Team 25 Scaled

J1 J2 J3 J4 J5

1:35 – 2:00 6 Team 26 Team 27 Team 28 Team 29 Team 30 Rx

J1 J2 J3 J4 J5

Judges


J1 J2 J3 J4 J5


J1 J2 J3 J4 J5


J1 J2 J3 J4 J5


J1 J2 J3 J4 J5

CHAMPIONSHIP ROUND

Time Heat A B C D E

4:30 – 5:00 1 Team 1 Team 2 Team 3 Team 4 Team 5 Legend

J1 J2 J3 J4 J5

5:00 – 5:30 2 Team 6 Team 7 Team 8 Team 9 Team 10 Scaled J1 J2 J3 J4 J5

Rx 5:55 – 6:25 1 Team 1 Team 2 Team 3 Team 4 Team 5

J1 J2 J3 J4 J5 Judges 6:25 – 6:55 2 Team 6 Team 7 Team 8 Team 9 Team 10

J1 J2 J3 J4 J5

SCALED: Elimination WOD

A. AMRAP in 5min Athlete 1 & 2- 100m sprint relay: A1 runs

50m, tags A2 to finish last 50m Athlete 3- Hand release push ups

Mechanics: Athlete 1 will sprint for 50m and tag athlete 2. Athlete 2, who was at rest, will then sprint 50m and tag athlete 3. Athlete 3 will be doing hand release push-ups while waiting for athletes

1 and 2 to finish their sprints. Athletes will then rotate and change positions as they move from one

round to the next. The score of the team will be the total number of hand release push-ups done by each member of the team for the time duration given.

*1 minute rest*

B. AMRAP in 5min Athlete 1 & 2- 50m Partner Bear Crawl

(both must bear crawl together) Athlete 3- Box jumps / step ups

Mechanics: Athletes 1 & 2 will pair up and do a 50m bear crawl: Athlete 1

will crawl for 25m and tag athlete 2. Athlete 2, who was at rest, will then crawl 25m and tag athlete 3. Athlete 3 will do box jumps or step ups on a 20” box, until

athletes 1 & 2 complete the bear crawl. Athletes will then rotate and change positions as they move from

one round to the next. The score of the team will be the total number of box jumps/step ups done by each member of the team for the time duration given.

*1 minute rest*

C. AMRAP in 5min Athlete 1- 40m Sandbag run (20 pounds) Athlete 2 & 3- Partner High Five Sit Ups

Mechanics: Athlete 1 will do a 40m sandbag run, and will tag athlete 2. Athletes 2 & 3 will be doing partner high five sit ups for the duration of

the 40m sandbag run. Athletes will then rotate and change positions as they move from one

round to the next. The score of the team will be the total number of partner high five sit ups done by each member of the team for the time duration given.

RX: Elimination WOD A. AMRAP in 5min

Athlete 1- 100m Sprint Athlete 2- 100m Sprint Athlete 3- Weighted Hand Release Push Ups

(2 10lbs sandbags placed on the back) Mechanics: Athlete 1 will sprint for 100m and tag athlete 2. Athlete 2, who was at rest, will then sprint 100m and tag athlete 3. Athlete 3 will be doing weighted hand release push-ups while waiting for

athletes 1 and 2 to finish their sprints. Athletes will then rotate and change positions as they move from one

round to the next. The score of the team will be the total number of weighted push-ups done by each member of the team for the time duration given.

*1 minute rest*

B. AMRAP in 5min Athlete 1 & 2- 50m Partner Wheelbarrow

Walk Athlete 3- Weighted Box Jumps/Step Ups

(20# weight, 20” box)

Mechanics: Athletes 1 & 2 will pair up and do a 50m wheelbarrow walk:

athlete 1 will be the wheelbarrow, while athlete 2 will carry his feet for the duration of the 50m.

Athlete 3 will do weighted box jumps or step ups on a 20” box carrying a 20 pound weight, until athletes 1 & 2 complete the wheelbarrow walk.

Athletes will then rotate and change positions as they move from one round to the next. The score of the team will be the total number of weighted box jumps/step ups done by each member of the team for the time duration given.

*1 minute rest*

C. AMRAP in 5min Athlete 1 & 2- 30m Firemans carry Athlete 3- Pull Ups

Mechanics: Athletes 1 & 2 will pair up and do a 30m firemans carry: athlete 1 will be

the fireman, and carries athlete 2 for the duration of the 30m. Athlete 3 will do pull ups until athletes 1 & 2 complete the firemans

carry. Athletes will then rotate and change positions as they move from one

round to the next. The score of the team will be the total number of pull ups done by each member of the team for the time duration given.

SCALED: Championship WOD

A. 5 Rounds, Team Relay 21 Hand Release Push Ups 15 Double Sandbag Thrusters (2 x 20#) 9 Hanging Leg Raises

Mechanics: 1 set of movements per team member, teams can change athlete-relay

order at any time. Each set of movements must be completed first before moving on to the

next. Hanging leg raises must have feet come to hip level, knees and arms ok to

bend at the top of the movement, always start with arms and legs straight).

Score is the time taken to complete the WOD.

B. Indian Burpees, 50m Athlete 1- Double Jump Burpees Athlete 2 & 3- Prone position on the floor

Mechanics: Athlete 1 will do a burpee and jump over athletes 2 & 3 as they

are lying in a prone position on the floor, 1 arm’s length apart from

each other.

Once athlete 1 has jumped over athletes 2 & 3, he must lie down

in the prone position one arm’s length away from athlete 3.

Judge will shout “GO” to signal start of next athlete’s burpee.

Athletes will rotate until 50m is completed. Score is the time

taken to complete the WOD.

C. Wall Balls, 80 reps Female Athlete: 14# medicine ball Male Athletes: 20# medicine ball

Mechanics: Team members can switch at any time to complete the 80 wall balls.

A target of 9 feet must be hit. Score is the time taken to complete

the WOD.

D. Team Sandbag Run, 800m Mechanics: Team members must run together, 2 sandbags being carried by

any team member/s.

Athletes can take turns carrying sandbags throughout the

800m run.

Athletes must cross the line together.


RX: Championship WOD

A. 5 Rounds, Team Relay 21 Ring Push Ups 15 Double Sandbag to Overhead (2 x 20#) 9 Toes to Bars

Mechanics: 1 set of movements per team member, teams can change athlete-relay

order at any time. Each set of movements must be completed first before moving on to the

next. Ring Push Ups: chest must touch base of the thumbs. Score is the time taken to complete the WOD.

B. Indian Burpees, 100m Athlete 1- Double Jump Burpees Athlete 2 & 3- Prone position on the floor

Mechanics: Athlete 1 will do a burpee and jump over athletes 2 & 3 as they

are lying in a prone position on the floor, 1 arm’s length apart from each other.

Once athlete 1 has jumped over athletes 2 & 3, he must lie down in the prone position one arm’s length away from athlete 3.

Judge will shout “GO” to signal start of next athlete’s burpee. Athletes will rotate until 50m is completed. Score is the time taken to complete the WOD.

C. Wall Balls, 100 reps Female Athlete: 14# medicine ball Male Athletes: 20# medicine ball

Mechanics: Team members can switch at any time to complete the 100 wall

balls. A target of 10feet must be hit. Score is the time taken to complete the WOD.

D. Team Sandbag Run, 1000m Mechanics: Team members must run together, 2 sandbags being carried by

any team member/s.

Athletes can take turns carrying sandbags throughout the

1000m run.

Athletes must cross the line together.


SCORING

ELIMINATIONS

Score for each team will be the total number of reps done given the time duration. If there is a tiebreaker, the number of rotations each team was able to do will be the deciding factor.

FINALS

Score is the time taken to complete the WOD. Tie breakers will be the split times from each section of the WOD.

LAYOUT OF THE GYM

FOOD CONCESSIONAIRES

UPCE’s ENTREPRENEURIAL ADHOC TEAM

PROJECT HEADS: Nikko Villareal | Yvette Tuason MARKETING HEADS: Gab dela Cruz | Angel Santos PUBLICITY HEADS: Sxhy Atacador | Tricia Roxas LOGISTICS HEADS: Elaine Fermin | Steph Cabana PROGRAMME HEADS: Yang Arcena | Dale Ferrer FINANCE HEADS: Mikee Valle | Jane Castillo PROMOTIONS HEAD: Mariel Mauro

WOD NATION TEAM

WOD Nation is a group of Level 1-

certified CrossFit trainers and athletes,

with two CrossFit affliated boxes,

CrossFit Insurrecto and CrossFit Mad

Minute.

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