The Masters “Aged to Perfection” will be held on Saturday, November 18th, 2017.
Thank you to all of you who participated in our survey. The results are in and it will be a TEAM competition this year!
Please contact Tara if you are interested in becoming a sponsor for this event. (See contact form below).
All athletes must be 35 years old or older by the day of the competition. Teams will be comprised of 2 athletes, and the division will be determined by adding the ages of the two athletes together. We will have a male/male division as well as a female/female division in the following age categories:
70-79 total age
80-89 total age
90-99 total age
100+ total age
There is no Rx or Scaled divisions in this competition, but rather your “scaling” is that you are grouped into divisions by your combined age, competing against people similar in age. We will run very similar to CrossFit standards in regards to weights, meaning you won’t see much actual scaling unless you are in the 100+ division. With that being said, we want everyone to be able to compete, so we will have scalings options available in each WOD should you not be able to perform a movement as prescribed in the workout. You will basically have “options” for some workouts or portions of the workout which will allow you to complete the WOD, but adjust your score so you are ranked appropriately. Example: Pull-ups would have a scaling option of using a band to assist you. Toes to bar would have a knee raise scaling option. WODs with barbells would have a lighter option, as well as if we throw a heavy kettlebell in there, we will allow a lighter one as a scaling option.
We want this to be inclusive for our Masters athletes, but we do not want to water it down for those Masters athletes who can indeed do all the weights and movements just like the younger athletes…just maybe not as fast. Therefore, we will program a tough event to push those top athletes, but will provide options so our athletes that need scaling can participate safely as well. (Lord knows we don’t need anyone getting injured, as it takes us WAY TOO long to heal at our age!) This truly is a competition for all! (Well…if you are 35 or older.)
Please check your division and let me know immediately if there are any corrections that need to be made. An email was sent to everyone on 11/15 with details for the event. Please check your spam folder if you have not seen it yet, as it is full of important information.
Talon School of Fitness
331 Premier Court
Franklin, TN 37067
We will hold WODs both inside and outside, so please plan accordingly with the weather.
Talon School of Fitness is located in a 6,000 Square foot facility in Franklin, TN. Talon features two Rogue Infinity Rigs, 2,500 Square feet of Turf, and a full concrete lot behind the building to hold WOD’s. We will WOD both inside and outside, so please plan accordingly.
Please check back to this page often as we release the WODs over the next few days, as details may change. There are still spots available in all divisions, so please help us spread the word, as it is always more fun when you come in force with friends from your box! And…Hi-Temp Weight Equipment, our long time sponsor, has just given us word that he will be providing the gym who registers the most athletes with an incredible gym package!!!! You know Chuck never disappoints, so get those fellow master athletes registered today. I do have one male individual looking for a partner…please let me know if you need a partner and I will get you his information. Registration has been extended to Sunday, November 5th to allow you to tell your friends how much fun these WODs are going to be this year!
Paleo Works presents “Barbell Hell”
Paleo Works will be presenting the WOD winners from each team in EVERY age division with gift certificates for Paleo Works meals to be delivered to a conveniently located pickup location. Thank you, Paleo Works for your support, and for feeding middle TN with such nutritious and delicious food!
13 minute time cap
For time of:
60 Hang Cleans
40 Shoulder to Overhead
All age group weights standards are as follows (Male/Female):
However, if you are unable to perform the exercises at the above weight, you will be given the option to scale. If you scale, you are required to complete all the movements at the scaled weight, you may not choose to scale the weight for just one movement. Scaled weights are as follows (Male/Female):
Any athlete choosing to complete the WOD as prescribed must complete all 60 Hang Cleans, or will be ranked below any team who chose to scale properly for their abilities. Athletes that do not think they can get through the 60 hang cleans in the allotted time of 15 minutes should consider scaling to the scaled weights. Athletes may switch as needed throughout the WOD. Athletes may not assist one another with any movement, or getting the bar into position for any movement.
Scoring: This WOD is for time. Any reps not completed in the time cap will be added as one second to the time cap of 15 minutes. The total time will be ranked against all other teams in the division for a ranking on “Barbell Hell”. The final ranking for this WOD will count as one quarter of the overall scoring for the Masters event. The time it takes to complete all 80 deadlifts may be used as a tie-break in podium decision.
The Grind Coffee presents “The Grind”
12 minute AMRAP:
One athlete will be biking for calories, while…
One athlete will be working on an AMRAP of:
15 Wall Balls 20/14
15 Box Jumps 24/20”
Athletes may switch as needed or not at all during the 12 minutes. (There is no “must complete a full round requirement” on this WOD.) If athletes switch, it is their responsibility to be sure they do not let the bike monitor turn off. If this occurs, the calories accrued up to that point will not be counted in the total score but rather only the calories that are on the monitor at the end of the 12 minutes. The total calories biked will be added to the total number of reps completed on the AMRAP portion of the workout to get a final total number of reps.
Wall ball standards: Movement begins in a full squat with the hip crease below the knee and as the athlete stands up the ball is thrown at the target. The ball must clearly hit above the designated height (10ft men/9ft women). Each time the athlete receives the medicine ball, he/she must squat to full depth before he/she can toss the ball to the target for the next rep. If the athlete chooses to let the ball drop in between reps, he/she must let the ball come to a complete stop on the ground before beginning the next rep (no catching it on the bounce).
Box Jumps: Box Jumps required for age divisions 70-99. Athlete must jump onto the box with both feet landing at the same time. Athlete must fully extend hips and knees at the top of the movement, show control, and may not bound off of the top of the box. Stepping off of the box is permitted. Step-ups are permitted for 100+ age division only with no penalty. Teams in all other age divisions may scale to step-ups if needed, but will be ranked below any team completing the workout as prescribed.
Scoring: The total will be ranked against all other teams in the division for a ranking on “The Grind”. The final ranking for this WOD will count as one quarter of the overall scoring for the Masters event. The total calories rowed may be used as a tie-break in podium decision.
Twine Graphics presents “Gymnasty Row”
8 min AMRAP
Athlete 1 will be rowing for calories, while…
Athlete 2 will be completing 1 round of:
10 Dumbbell Front Rack Step out Lunges
10 Toes to Bar
10 Dumbbell Front Rack Step out Lunges
Athletes MUST complete a full round of the AMRAP each time he/she performs the AMRAP, and MUST switch to the rower once that round is complete. Dumbbell weights for all ages are 50# for males, and 35# for females (one DB for each shoulder). However, if you are unable to perform the exercises at the above weight, you will be given the option to scale. You can choose to scale as many or as few movements as needed. (See scoring details below.) We are setting the scaled weight/movements as follows:
Scaled option for all age groups:
Dumbbells weight: 35# for males, 20# for females
Pullups: banded pullups (1” band will be provided)
Scaling Details: In order to allow for scaling of individual movements (ie: athlete needs to scale the DB weight but not the pullup), we will allow you to choose the movements you scale. You can choose to scale 1, 2, or all 3 movements, but must decide as a team. Any team choosing to scale just one of the movements (it doesn’t matter which movement, just that you are scaling one), will be ranked below teams completing the workout as prescribed. Any team choosing to scale two movements will be ranked below any team who chose just to scale one of the movements. Any team choosing to scale three movements will be ranked below any team who chose to scale two of the movements. HOWEVER: any team choosing to complete the WOD as prescribed must complete 2 full rounds of the AMRAP, or will be ranked below the teams who choose to scale all 3 movements, so choose wisely!
Alternating Front Rack DB Step out Lunge: Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile. The athlete will step FORWARD and the back knee must make contact with the ground at the bottom of each lunge step. The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. A lunge rep will count when the athlete returns to the standing position by bringing the front foot back in line with the foot he/she did not use to step out with, and hips and knees are at full extension. The athlete must alternate which foot leads for each rep. One lunge rep will be given for each step out lunge, for a total of 10 lunges (5 per leg), for a total of 20 reps per round.
Pull Up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up. Strict, kipping, butterfly pull ups are all permitted. Banded: Band will be looped once around the bar with the athlete’s foot in the other end with the legs extended. Same standards must be met in regards to the pullup.
Toes to Bar: T2B -The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.
Knee Raises: The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. At the top of the repetition, the athlete must raise their knees above the height of their hips.
Row: Any damper setting is allowed. Athlete may be seated and strapped into the rower prior to the WOD, but may not touch the handle until “Go” is called.
Scoring: Each team will earn two scores for this WOD; one for the calories rowed and one for the reps completed on the AMRAP (total of 35 reps per round possible on the AMRAP). Each team will be ranked individually on the row, and on the AMRAP. The rankings for each section will be totaled, and the teams will be ranked off of that total for a final ranking on the “Gymnasty Row”. The final ranking for this WOD will count as one quarter of the overall scoring for the Masters event. The time it takes athlete 1 to complete the first round of the WOD may be used as a tie-break in podium decision.
Barbell Voodoo’s 3RM TNG Clean
Each team will have 12 minutes to establish a 3 Rep Max of touch and go cleans.
Clean: Lifting straps may NOT be used. Each athlete will perform 3 cleans in a row with the 2nd and 3rd being touch and go cleans. The barbell starts on the ground and finishes a rep when the bar is racked on the shoulders and the elbows are clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. The barbell may not rest on the ground once the 3RM attempt has begun. Athletes may take as long as they need to re-grip between reps in the hang or rack position.
Each team must inform the judge of the weight they think is on the bar before each lift so the judge can confirm. Athletes may alternate attempts between lifts, weights, and athletes as they see fit.
Scoring: Final score will be the total weight lifted by adding the heaviest successful 3RM lifted for both athletes. The total weight lifted will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Masters event.
Below are the results for each individual WOD, as well as the final standings for each division. Please let Tara know if you have any questions. Thanks again for a great event! It was a pleasure to put on for you guys, and we look forward to next year! Pictures of the event have been posted on Talon Thowdown Series Facebook page. @TalonThrowdownSeries. Be sure to like us to get all the latest news on all of the Talon events.
Registration and Volunteer Sign-Up
Please be patient when hitting “submit”…the link to paypal is apparently a masters athlete too, and needs a little extra time to get it done.
Do you have a local business you would like to advertise with the Talon Throwdown Series? For more information contact Tara using the contact form below.