News and Updates for Garterbelts & Gunslingers
2014 Garterbelts & Gunslingers WODs Released
**Please make sure to read through all standards and familiarize yourself**Bring your jump ropes and be prepared to do burpees outside**We will have an athlete brief prior to the events but if you are in the first heat you will need to be warmed up and ready to go immediately following the brief**
Garterbelts & Gunslingers
Pro Workout Descriptions
WOD 1
For Time
Strict Handstand Pushup x 50
Deadlift/Clean and Jerk x 50 @205#
On the call of 3, 2, 1 go, Athlete 1 will kick up and begin performing strict handstand pushups. They will alternate as needed, until all 50 Handstands are completed. Once all 50 Handstands are complete, they will begin work on the barbell. Women will be doing deadlifts and men will be doing clean and jerks, using the same barbell. They will alternate as needed. Once all 50 lifts are completed, time will be called.
Standards
Strict Handstand Pushup
Athlete 1 must start with both hands completely on the plates provided. Athlete 1 will then kick up to Athlete 2. Athlete 2 must hold Athlete 1 between the ankles and knees. Once Athlete 1 is fully locked out, elbows, hips and knees extended, they must descent and touch their head on an ab-mat. The rep terminates once Athlete 1’s head has CLEARLY made contact with the ab-mat and they return to the fully locked out position.
There is no kipping allowed. Any break at the hips or knees will be a no-rep.
Deadlift
You must start each rep with both sides of the barbell in contact with the ground. Each rep terminates with barbell in hand, knees and hips extended.
Clean and Jerk
You must start each rep with both sides of the barbell in contact with the ground. Each Rep terminates with the barbell locked out overhead, knees, hips and elbows fully extended.
WOD 2
For Time
4 Rounds
Sled Pull x 25m
Partner Jump x 10
Sled Pull x 25m
Partner Squat x 10
Sled Pull x 50m
On the call of 3,2,1 go, both athletes will pull the sled 25m, the sled will start with two 45 pound plates on it. Once both athletes have passed the 25m mark, the Male will get on the ground with both knees and elbows in contact with the ground. The Female will then jump over the Male 10 times. Once all 10 jumps have been completed, both partners must pull the sled an additional 25m. Once both athletes have passed the second 25m mark, the Female must get on the Males shoulders, without any other part of her body touching the ground. The Male will then squat the Female 10 times. Once the all 10 squats have been completed, both partners must pull the sled 50m back to the start. Once both athletes have crossed the start line, they must add a 45 pound plate and repeat the same process. Once the fourth round is complete and both athletes have crossed back over the start line, time will be called.
Standards
Sled Pull
There will be two straps for each sled, each athlete may only hold one at a time. You can hold the straps and pull any way you wish.
Partner Jump
The Male athlete must have both knees and elbows in contact with the ground at all times for the jump to count. The Female Athlete must jump between the head and heels of the Male athlete, and must leave and land with two feet in order for the rep to count.
Partner Squat
The Female must be completely off the ground in order for the rep to start. The Male must start with hips and knees locked out, squat with hip crease below the top of the thigh, and return to the fully locked out position, for the rep to count.
WOD 3
For Time
5 Rounds
Three Legged Burpee x 10
Sandbag Toss x 1
Both athletes will be tied together at one ankle. On the call of 3,2,1 go, they must complete 10 burpees together. Once the 10 burpees have been completed, they must grab their sandbag and travel to the sandbag toss area. Once they have successfully gotten the sandbag in the target area, they must return to the next sandbag and repeat the same process until all 5 bags are in the target area. Once all 5 bags are in the target area, and they have traveled back past the starting line, time will be called.
Standards
Burpee
Both athletes must touch their chest to the ground at the same time and then both athletes must leave the ground at the same time in order for the rep to count.
Sandbag Toss
Both athletes must be in the designated throwing area. Either partner can throw the sandbag, but if you miss, you must retrieve your own bag.
WOD 4
For Time
5 Rounds
Double Under x 50
Overhead Squat/Front Squat x 25 @125#
Both athletes will start behind a designated starting line. On the call of 3,2,1 go, Athlete 1 will begin double unders. Athlete 2 must stay behind the starting line while Athlete 1 is working. You can split the work any way that you choose. Once all 50 double unders are completed, you can start working on the squats. Males will be doing overhead squats and Females will be doing front squats, you will share a bar. As Athlete 1 is working, Athlete 2 must stay behind the designated starting line. You can split the work any way you choose. Once all 25 squats are completed, the round is complete. Once both partners complete the 5th round of the couplet and cross the starting line, time will be called.
Standards
Double Under
The rope must pass under your feet twice within one jump. You must carry your rope with you.
Overhead Squat
You must start in the fully extended position, knees, hips, and elbows fully locked out. Your hip crease must pass below the top of the thigh, and return to a fully extended position for the rep to count.
Front Squat
You must start in the fully extended position, knees, and hips fully locked out. Your hip crease must pass below the top of the thigh, and return to a fully extended position for the rep to count.
Garterbelts & Gunslingers
Open Workout Descriptions
WOD 1
For Time
Pushup x 100
Deadlift/Clean and Jerk x 100 @135#
On the call of 3, 2, 1 go, Athlete 1 will begin performing pushups. They will alternate as needed, until all 100 pushups are completed. Once all 100 pushups are complete, they will begin work on the barbell. Women will be doing deadlifts and men will be doing clean and jerks, using the same barbell. They will alternate as needed, once all 100 lifts are completed time will be called.
Standards
Pushup
Athlete 1 must start with both hands completely on the plates provided. Athlete 1 will then kick up to Athlete 2. Athlete 2 must hold Athlete 1 between the ankles and knees in the wheelbarrow position. Once Athlete 1 is fully locked out, elbows, hips and knees extended, they must descent and touch their chest on an ab-mat. The rep terminates once Athlete 1’s chest has CLEARLY made contact with the ab-mat and they return to the fully locked out position.
Deadlift
You must start each rep with both sides of the barbell in contact with the ground. Each rep terminates with barbell in hand, knees and hips extended.
Clean and Jerk
You must start each rep with both sides of the barbell in contact with the ground. Each Rep terminates with the barbell locked out overhead, knees, hips and elbows fully extended.
WOD 2
For Time
4 Rounds
Sled Pull x 25m
Partner Jump x 10
Sled Pull x 25m
Partner Squat x 10
Sled Pull x 50m
On the call of 3,2,1 go, both athletes will pull the sled 25m, the sled will start with one 45 pound plates on it. Once both athletes have passed the 25m mark, the Male will get on the ground with both knees and elbows in contact with the ground. The Female will then jump over the Male 10 times. Once all 10 jumps have been completed, both partners must pull the sled an additional 25m. Once both athletes have passed the second 25m mark, the Female must get on the Males shoulders, without any other part of her body touching the ground. The Male will then squat the Female 10 times. Once the all 10 squats have been completed, both partners must pull the sled 50m back to the start. Once both athletes have crossed the start line, they must add a 45 pound plate and repeat the same process. Once the fourth round is complete and both athletes have crossed back over the start line, time will be called.
Standards
Sled Pull
There will be two straps for each sled, each athlete may only hold one at a time. You can hold the straps and pull any way you wish.
Partner Jump
The Male athlete must have both knees and elbows in contact with the ground at all times for the jump to count. The Female Athlete must jump between the head and heels of the Male athlete, and must leave and land with two feet in order for the rep to count.
Partner Squat
The Female must be completely off the ground in order for the rep to start. The Male must start with hips and knees locked out, squat with hip crease below the top of the thigh, and return to the fully locked out position, for the rep to count.
WOD 3
For Time
5 Rounds
Three Legged Burpee x 10
Sandbag Toss x 1
Both athletes will be tied together at one ankle. On the call of 3,2,1 go, they must complete 10 burpees together. Once the 10 burpees have been completed, they must grab their sandbag and travel to the sandbag toss area. Once they have successfully gotten the sandbag in the target area, they must return to the next sandbag and repeat the same process until all 5 bags are in the target area. Once all 5 bags are in the target area, and they have traveled back past the starting line, time will be called.
Standards
Burpee
Both athletes must touch their chest to the ground at the same time and then both athletes must leave the ground at the same time in order for the rep to count.
Sandbag Toss
Both athletes must be in the designated throwing area. Either partner can throw the sandbag, but if you miss, you must retrieve your own bag.
WOD 4
For Time
5 Rounds
Double Under x 50
Overhead Squat/Front Squat x 25 @85#
Both athletes will start behind a designated starting line. On the call of 3,2,1 go, Athlete 1 will begin double unders. Athlete 2 must stay behind the starting line while Athlete 1 is working. You can split the work any way that you choose. Once all 50 double unders are completed, you can start working on the squats. Males will be doing overhead squats and Females will be doing front squats, you will share a bar. As Athlete 1 is working, Athlete 2 must stay behind the designated starting line. You can split the work any way you choose. Once all 25 squats are completed, the round is complete. Once both partners complete the 5th round of the couplet and cross the starting line, time will be called.
Standards
Double Under
The rope must pass under your feet twice within one jump. You must carry your rope with you.
Overhead Squat
You must start in the fully extended position, knees, hips, and elbows fully locked out. Your hip crease must pass below the top of the thigh, and return to a fully extended position for the rep to count.
Front Squat
You must start in the fully extended position, knees, and hips fully locked out. Your hip crease must pass below the top of the thigh, and return to a fully extended position for the rep to count.
2014 GARTERBELTS & GUNSLINGERS HEAT TIMES
| Affiliate | Team Name | EVENT1/EVENT2/EVENT3/EVENT4 | |
| P1 | CrossFit Golden | Renegade Crew | 10:00a/12:00p/12:30p/3:00p |
| P2 | Progressive Fitness CrossFit | Team MD | 10:00a/12:00p/12:30p/3:00p |
| P3 | Crossfit 719 | S’n’L | 10:00a/12:00p/12:30p/3:00p |
| P4 | Crossfit South Aurora | Crossfit South Aurora | 10:00a/12:00p/12:30p/3:00p |
| P5 | CrossFit 719 | #1/2snapbacksandnanos | 10:00a/12:00p/12:30p/3:00p |
| P6 | Flatirons Crossfit | Barbells and Badasses | 10:15a/12:15p/12:45p/3:15p |
| P7 | Alpine Crossfit | Thruster? I hardly know her! | 10:15a/12:15p/12:45p/3:15p |
| P8 | PFCF | Never WODs | 10:15a/12:15p/12:45p/3:15p |
| P9 | Mile High CrossFit | Team BroSis | 10:15a/12:15p/12:45p/3:15p |
| P10 | CrossFit 719 | New Kidz in the Box | 10:15a/12:15p/12:45p/3:15p |
| O1 | Crossfit Modig | Modig Grey | 8:00a/10:00a/10:30a/1:00p |
| O2 | CROSSFIT CONTINUUM | CONTINUUM TEAM 1 | 8:00a/10:00a/10:30a/1:00p |
| O3 | Pando Crossfit | snatch that pando | 8:00a/10:00a/10:30a/1:00p |
| O4 | Pando CrossFit | Oreo Madness | 8:00a/10:00a/10:30a/1:00p |
| O5 | Pando Crossfit | Little Red and the Wolf | 8:00a/10:00a/10:30a/1:00p |
| O6 | Pando CrossFit | The Lady and The Tramp | 8:15a/10:15a/10:45a/1:15p |
| O7 | Flatirons CrossFit | Gimpey and Grandpa | 8:15a/10:15a/10:45a/1:15p |
| O8 | Crossfit Modig | Hops & Barley | 8:15a/10:15a/10:45a/1:15p |
| O9 | Crossfit Modig | Cardio: Is that Spanish? | 8:15a/10:15a/10:45a/1:15p |
| O10 | Greenwood Village / Alpine | Blue Barracudas | 8:15a/10:15a/10:45a/1:15p |
| O11 | Park Meadows CrossFit | dysfunctional duo | 8:30a/10:30a/11:00a/1:30p |
| O12 | Trailhead Crossift | Bonnie & Clyde | 8:30a/10:30a/11:00a/1:30p |
| O13 | Alpine & West Metro | Salt N Pepper | 8:30a/10:30a/11:00a/1:30p |
| O14 | Progressive Fitness Crossfit | WubBAR | 8:30a/10:30a/11:00a/1:30p |
| O15 | Crossfit 719 | Bearded Snatch | 8:30a/10:30a/11:00a/1:30p |
| O16 | CrossFit SoCo | FIG JAM | 8:45a/10:45a/11:15a/1:45p |
| O17 | NA | Jerk N Snatch | 8:45a/10:45a/11:15a/1:45p |
| O18 | CrossFit Pandora’s Box | Most Wanted | 8:45a/10:45a/11:15a/1:45p |
| O19 | Crossfit 719 | Muscles&Mascara | 8:45a/10:45a/11:15a/1:45p |
| O20 | CrossFit Pandora’s Box | We though they said “Slurpees” | 8:45a/10:45a/11:15a/1:45p |
| O21 | CrossFit 719 | Swoller Bears | 9:00a/11:00a/11:30a/2:00p |
| O22 | Trailhead Crossfit | Golden Meerkats | 9:00a/11:00a/11:30a/2:00p |
| O23 | Progressive Fitness Crossfit | Nordic Chili Peppers | 9:00a/11:00a/11:30a/2:00p |
| O24 | Progressive Fitness Crossfit | Smokin Gunz | 9:00a/11:00a/11:30a/2:00p |
| O25 | PFCF | Dick and Jane | 9:00a/11:00a/11:30a/2:00p |
| O26 | Crossfit 719 | The Mutchers | 9:15a/11:15a/11:45a/2:15p |
| O27 | Park Meadows Crossfit | Team SOGO | 9:15a/11:15a/11:45a/2:15p |
| O28 | CrossFit Decimate | PR’s And Peanut Butter | 9:15a/11:15a/11:45a/2:15p |
| O29 | Crossfit 719 | #ThickThighsSaveLives | 9:15a/11:15a/11:45a/2:15p |
| O30 | Park Meadows CrossFit | GunsOutSunsOut | 9:15a/11:15a/11:45a/2:15p |
| O31 | FFS | WODever | 9:30a/11:30a/12:00p/2:30p |
| O32 | Progressive Fitness CrossFit | Guns and Buns | 9:30a/11:30a/12:00p/2:30p |
| O33 | PFCF | Hungary and Ivory | 9:30a/11:30a/12:00p/2:30p |
| O34 | Crossfit Junction | Doing it Dragon style | 9:30a/11:30a/12:00p/2:30p |
| O35 | CrossFit 719 | TBD | 9:30a/11:30a/12:00p/2:30p |
| O36 | Glory Bound Crossfit | Holy Cross Shit | 9:45a/11:45a/12:15p/2:45p |
| O37 | Ffs crossfit | Steel city duo | 9:45a/11:45a/12:15p/2:45p |
| O38 | Crossfit Golden | Snookies | 9:45a/11:45a/12:15p/2:45p |
TIME TO HAVE SOME FUN!
Garterbelts and Gunslingers!!
Hope you all are ready for Garterbelts and Gunslingers! This is the 1st Annual Male/Female Comp for the South West Competition Series and it’s shaping up to be an amazing event. Don’t worry we have taken the weather and all its unpredictability into account.
Here is some basic info for y’all –
When?
Saturday November 8th
Athlete Check-in 7am-7:30am (early check-in Friday November 7th from 3pm-7pm)
*All athletes must check-in, you cannot check-in for someone else
Awards will be finished by 5pm
Where?
CrossFit 719
2360C Montebello Square Drive
Colorado Springs, CO 80918
Please park in the parking lot in front of Colorado Ski & Golf and Kempo Karate (we will post a map on Facebook and swcomps.com). All spectators are asked to park on the street and a parking lot exactly 1 block north. We will have RockTape and LMT services for you as well as a professional photographer to catch all your best moments. We will also have a large area available for tent city so bring your tents and banners and represent your gym! If cold weather becomes an issue we will have heaters in the vendor area.
Wednesday November 5th – Heat times released at 5pm
Thursday November 6th – WODs released at 5pm
Thank you all for being a part of this great CrossFit community and the South West Competition Series. Don’t squat with your spurs on!
South West Competition Series Staff
CrossFit 719 and Progressive Fitness CrossFit
2014 Garterbelts and Gunslingers Comp is almost here!
2014 GARTERBELTS & GUNSLINGERS SCHEDULE
7:00A – 7:30A REGISTRATION (EARLY CHECK-IN ON FRIDAY FROM 3PM-7PM)
7:30A – 7:35A NATIONAL ANTHEM
7:35A – 7:55A ATHLETE BRIEF
8:00A – 10:30A EVENT 1 (INSIDE)
10:00A – 12:30P EVENT 2 (OUTSIDE)
10:30A – 1:00P EVENT 3 (OUTSIDE)
1:00P – 3:30P EVENT 4 (INSIDE)
3:45P – 4:15P FINAL
4:15P – 4:30P AWARDS
2014 GARTERBELTS & GUNSLINGERS SCORING
WE HAVE ADOPTED THE TRADITIONAL RANK BASED SCORING SYSTEM USED IN THE OPEN. THIS SYSTEM USES YOUR RANK IN ANY EVENT AS A SCORE (example: 1st = 1 point, 2nd = 2 points, etc.)
ALL EVENTS ARE SCORED EQUALLY MAKING THE LOWEST SCORE IDEAL. THIS WILL INCLUDE THE FINAL THEREFORE ALL PREVIOUS SCORES WILL CARRY OVER. IN THE EVENT OF A TIE, PRECEDENCE WILL GO TO THE HIGHEST PLACE ACHIEVED (example: Team Red and Team Blue are tied after all events but Team Red had a 1st place finish in an event…Team Red would win due to their highest placement)
2014 Weight List/Divisions Announced
EXERCISE OPEN(SCALABLE) PRO DIVISION
Deadlift 225/155 315/205
Back Squat 185/125 225/155
Front Squat 165/105 205/125
Power Clean 165/105 205/125
Squat Clean 165/105 205/125
Jerk 135/95 205/125
OHS 115/75 165/105
Power Snatch 115/75 165/105
Squat Snatch 115/75 165/105
Thruster 115/75 165/105
SDHP 115/75 135/95
Ball Slam 40/30 50/40
KB Snatch 53/35 70/44
KB Swing 53/35 70/44
Pullups Chin Over C2B
Jumps Yes Yes
Wall Ball 20/14 30/16
Burpees Yes Yes
Toes to Bar Yes Yes
Pushups Yes Yes
Lunges Yes Yes
Dips Yes Yes
Odd Objects Yes Yes
Double Under Yes Yes
Rowing Yes Yes
Running Yes Yes
Tires Yes Yes
Muscle Ups No Yes
HSPU No Yes
**Be prepared to establish a max load on any given barbell movement