HOA4 WOD 1 Heat Assignments

Analyzing the HOA4 RX Division Teams...

Armand McCormick of CrossFit Kilo

There will be no shortage of talent converging upon CrossFit Springfield for the November 2012 Heart Of America CrossFit Team Competition. This article is intended to acknowledge some of the key athletes and well established teams who've competed in HOA and other large scale team events throughout the past year (eg Open, Regional, Games, etc).

Tip of the Spear: "Great Expectations"

CrossFit Kilo led by 2011 Games athlete, Armand McCormick, took 2nd at 2012 NC Regionals and had the highest finish of any North Central team at the 2012 CrossFit Games Team World Finals taking home 7th place

Quad City CrossFit is a team that is loaded with talented veteran CrossFitters. These guys and gals always bring their "A" game. QCCF placed 3rd at HOA3, placed 3rd at 2012 NC Regionals, and 34th at CrossFit Games World Finals

CrossFit Jenks led by Paige Millspaugh,  Denver Mcphail, and a whole host of stud male and female athletes won HOA3, placed 1st at 2012 NC Regionals, and 35th at CrossFit Games World Finals

CrossFit Springfield led by NC 5th place finisher, Andrew Koch, and 23rd place individual competitor, Kara Wallace. CFS took 7th in the 2012 Open and placed 2nd at HOA3

CrossFit Omaha led by Ricky Frausto barely missed CrossFit Games this year with a 4th place finish at Regionals

CrossFit OKC is an affiliate with great depth and veteran CrossFit competitors - with a 5th place overall finish at the 2012 Regionals, you can rest assured this is a team that will come to play

CrossFit NWA is a well balanced team who took 7th at the 2012 NC Regionals

CrossFit 540 will also sport a well balanced team who took 11th at 2012 NC Regionals

Middle of the Pack: "Dangerous STL teams always looking to make some NOISE"

CrossFit Gambit
CrossFit Valley Park
CrossFit Ice
CrossFit TNT
AND OF COURSE CrossFit 26

Under The Radar: "Keep your head on a swivel cuz these teams are gonna be legit"

CrossFit 417 is led by 6th place NC Regional finisher, Jared Stevens. CF417 has a whole slew of stellar male and female athletes ready to test their metal on the big stage of HOA

CrossFit Springfield has multiple teams stocked with uber competitive talents. Many of which have competed on both the CrossFit Games Regional and World Final stages

HOA4 Itinerary & Additional Event Notes!!!

HOA4 Itinerary

• The following is the agenda for the entire weekend of HOA4. Details are subject to change (but if you know me well then you know they likely won’t- they’re in STONE now). Any changes will be posted and e-mail notifications sent to each team’s captain.

• There will be 1 event on Friday Nov 2^nd, 4 events on Saturday Nov 3^rd, and 1 final event on Sunday Nov 4^th.

• Each of the HOA4 WODs will be run in heats of 10 teams. There will be 9 heats/WOD. Heat assignments will be adjusted at the end of each day based on your team’s ranking.

• WOD 1 heat assignments will be announced the week of Oct 21^st on FB and on the HOA4 blogsite. WOD 1 heat placement is based on your team’s registration date (earlier registration = later heat placement).

• WOD 1 will be announced the week of Oct 28^th.

Friday, November 2^nd 2012

1pm-5:30pm: Team, Judge, and Volunteer Check-In

6pm: Welcome, benediction, and WOD 1 Movement standards/Q & A

6:30pm: National Anthem & WOD 1 Begins

9pm: WOD 2 Announcement and Briefing. WOD 2 outline and heat times will be posted online by 10pm

Saturday, November 3^rd 2012

7am: Volunteers and Judges Arrival Deadline. Athletes should arrive 1 hour before their heat

7:30am: WOD 2 Movement Standards and Q & A

8am-6pm: 4 Events (TBA)

6:00pm Final WOD announcement and briefing

7pm: Final WOD and final WOD heat times will be posted online

Sunday, November 4^th 2012

7:30am: Final WOD Movement standards and Q & A

8am-12pm: Final WOD

12:30pm: Awards Ceremony

Additional HOA4 Notes

We’re gonna stay on task and on time: In order to keep this event moving along, fit in all of the teams, and fit in all of the WODs of HOA4, it is critical that our heat resets happen QUICKLY. Please help this process by MOPPING YOUR CARCASS OFF THE FLOOR immediately following each workout. No time for writhing on the floor in pain…Go cry out back if you mustJ

Perfect Practice = Perfect Performance: We’ve had two HOA4 judges’ clinics this October. I feel confident in saying that this is the most prepared, experienced, and talented group of judges we’ve seen at any of the many events CFS has hosted throughout the years. We have judges coming in from all around the local area of Springfield and even the region (thanks so much to all those judges who have traveled great distances to attend our judging clinics!!!). At our meetings, the theoretical emphasis has revolved around each the following 5 key characteristics of a good CrossFit judge:

A good judge is VOCAL

A good judge is ASSERTIVE

A good judge is ACCURATE

A good judge is DECISIVE

A good judge is UNBIASED

As an HOA4 competitor, do yourself and your team a favor and be sure you’ve watched the HOA4 movement standard video AND make sure in your training that you are holding yourself and your teammates accountable to FULL ROM. We’re itching to “No Rep” all no rep-able movementsJ.

Spectator/Athlete Parking: Parking will be available in the grass lot across from CrossFit Springfield. There is also another huge open grass lot available down Sunset St on the right hand side of the road.

Please DO NOT PARK in the lots of the two businesses closest to our facility: Jump Mania and Doggie Daycamp. Any cars parked in these lots will be subject to towing. There is no fee for parking at HOA4.

Spectator Fee: $5/Day or $10 for the entire weekend.

Volunteer/Judge Parking: All HOA4 event staff will be allowed to park in the lot located between CFS and Classic Rock Café buildings. YOU MUST HAVE AN HOA4 EVENT STAFF PARKING PASS in the windshield of your vehicle to gain access to this lot. Please pick these up at CFS front desk on Friday Nov 2^nd anytime between 12pm and 5pm.

GAMETIME is fast approaching and we couldn't be more excited about giving you an awesome CrossFit competitive experience!!!

Stay safe, keep training hard, and God Bless!!! See you in less than 2 weeks!!!

~Jeremy Mhire

HOA4 Movement Standards

The only movement we failed to demo for this video is the Ring Row. Watch THIS LINK to see the ring row demonstrated. Be prepared to see either of the first 2 variations used in the video (with and without the heels on a box). For judging purposes, the elbows must reach full lock out at the bottom of each rep and the heel of the hand must clearly touch both sides of the athletes chest at the top of each rep in order to count.

HOA4 Judges & Volunteers: Don't forget there will be clinics held on October 7th and 21st at 12pm (for Judges) and 1pm (for Volunteers).

Competitors: If you're coming in from OOT and haven't booked your hotel yet, HOA4 has a block of room available HERE.

We're exactly ONE MONTH away from the 2012 Heart of America CrossFit Team Competition! It'll be here in no time...stay healthy and keep training hard!!!