CALSO ‘COMBO’ LUCKY 7s

X-TRAINING CHALLENGE 2008

Dear competitor,

We would like to invite you to our 7th National X - Training competition,

 Saturday 23rd FEBRUARY 2008.

It was a great success last year and most of you enjoyed the course, but change is good and new challenges are good for our bodies and mind.

There will be 6 stations and at each station you will compete for 7 minutes.  After each station you will have a 1 minute rest, this will also allow for changeovers.

All competitors will be working for a total time of 42 minutes.

There are points awarded at each station and whoever gets the most points will win.  (Please refer to the rules).

CATEGORIES

There will be an OPEN 18-38 / MASTERS 39- 48 / VETERANS 49+

COURSES 

There will be an Advanced and Intermediate courses

PRIZES

There will be Trophies awarded to 1st, 2nd & 3rd, in each category

ENTRANCE FEE

£30.00 for all competitors

Please read carefully

TRAIN HARD TRAIN SMART

GOOD LUCK

GARY

THE 6 CHALLENGES

RULES

STATION 1

7 MINUTE COMBINATIONS

STEP UPS - SIT UPS - BENCH PRESS

STEP UPS:  This exercise will be performed on a box equivalent to 5 risers high.

Your feet must cross the line on top of the box.  Your legs must straighten on top of the box, if you do not then, you will get docked a point, NO WARNING!  For safety reasons please make an attempt to straighten your body on top of the box.  You will not be docked points for this.  With every body’s different body shapes it is very difficult to get consistency.

Please place the weights down on the box safely when you have finished your 17 reps.  WARNING if you drop the weights down at all you will be given a 17 point penalty for every time you do it. 

SIT UPS:  These will be performed on a mat with your feet secured under a bar. Your hands must be in contact with your ears at all times.  If your hands come away you will be docked straight away.  Your start position is lying down with your elbows back, resting on a long tubular sponge which is approximately 4 inches high.  When sitting forward, your elbows must touch the top of another sponged bar.  The sponge bar will be just above the knee.  On the downward phase you must touch the sponge with both elbows.  You will be docked straight away for bad reps.

BENCH PRESS:  All competitors will use an Olympic Bar.  The bar must touch the chest on the downward phase with full extension on the upward phase.  YOU are responsible for taking your bar and putting your bar back on the rack.  The spotter will be there just in case the bar falls on your head.  Please remember the bars are every expensive!!

HOW IT WORKS

On the siren you the competitor will start 7minutes of firstly 17 step ups, followed by 17 sit ups and finally17 bench press.  This sequence must be followed for the whole 7 minutes.  You can not move onto your next exercise until the 17 reps are complete.  You may wish to stop at any time and will not get docked points for stopping.

You will score 1 point for every repetition you complete  For example: 

1 circuit

Step ups            17 Reps 

Sit Ups              17 Reps

Bench Press      17 Reps

Circuit Total    51 Reps - This would equate to 51 points

If you repeated this process 5 times in the 7 minutes it would give you a total of 255 points, this would be a good bench mark to achieve.

You must stop immediately when the 7 minute siren goes.  If you only score 12 reps on your last discipline yo will still score 12 points.

At the end of your 7 minutes the judge will record your points on your race card.  You will then take your race card on to your next station.

Work hard but stay in control, you are only on event 1 and you have got a nasty bike ride coming up next! 

STATION 2

BIKE 7 MINUTES

Make of bike - Life Fitness 95CI. 

On the siren the judge will press quick start and then enter your level.  The level will be your highest level first.

Levels

Advanced Men – 21 down to 15

Advanced Women – 16 down to 10

Intermediate Men – 18 down to 12

Intermediate Women – 14 down to 8 

After 1 minute of cycling your level will be reduced to 1 level lower, this will happen every minute until you will be at your lowest level for your last minute.

YOU THE COMPETITOR, ARE RESPONSIBLE FOR TELLING THE JUDGE TO LOWER YOUR LEVEL JUST BEFORE EACH MINUTE.  WITH ROUGHLY 10 SECONDS BEFORE THE LEVEL COMES DOWN YOUR WORDS OF COMMAND WILL BE ‘PREPARE TO CHANGE’ YOU WILL NOT FORGET THIS AS YOU WILL WANT TO COME DOWN AS IT WILL BECOME EASIER.   THE JUDGE WILL THEN LOWER YOUR LEVEL.   

Once your 7 minutes is up you must stop cycling. 

For example:  If you cycled 3.50km in the 7 minutes you would score 350 points

NO STANDING IS ALLOWED!

You can score very good points at this station but remember if you blow the legs too much you will drain a lot of energy from upstairs and would guarantee to affect you for your next combination station.

STATION 3

7 MINUTE COMBINATIONS

STEP UPS - BENCH JUMPS - SHOULDER PRESS

STEP UPS:  The step will be performed exactly the same as station 1, but you do go up in weight.

BENCH JUMPS: 

7 risers high:  Advanced course

5 risers high:  Intermediate course

To score 1 point:   Advanced athletes must go over and back, Intermediate athletes must go over once.

Hands must be placed at the front end of the lid.

SHOULDER PRESS:  The Shoulder press will be performed seated on a Bench with a slight incline.  You are responsible for picking your bar up and putting it back down again.  The start position will be, bar on chest, bar under chin!  To complete 1 rep, your arms must be straight showing the full lock out position, on the downward phase the bar must come below the chin.

Your bottom and the upper back must be touching the back pad

HOW IT WORKS

On the siren you the competitor will start 7minutes of firstly 17 step ups with your heavier weights, followed by 17 bench jumps and finally 17 Shoulder Press.  This sequence must be followed for the whole 7 minutes.  You can not move onto your next exercise until the 17 reps are complete.  You may wish to stop at any time and will not get docked points for stopping.  You will score 1 point for every repetition you complete.

For example: 

1 circuit

Step ups            17 Reps  Bench Jumps    17 Reps

Shoulder Press 17 Reps

Circuit Total    51 Reps - This would equate to 51 points

If you repeated this process 5 times in the 7 minutes it would give you a total of 255 points, this would be a good bench mark to achieve.

You must stop immediately when the 7 minute siren goes.  If you only score 12 reps on your last discipline you will still score 12 points.

At the end of your 7 minutes the judge will record your points on your race card.  You will then take your race card on to your next station.

Work hard but stay in control, you are only half way and you have got a tricky hill climb coming up next! 

STATION 4

RUN 7 MINUTES

The running machines will be performed on a, Life Fitness 93T. 

On the siren the judge will press the incline button to your highest gradient first.

Then you the competitor will enter your speed.  

Gradients

Advanced Men & Women 12% to Flat

Intermediate Men & Women 6% to Flat

After 1 minute of running your gradient will be reduced by the judge.  Advanced course athletes will come down 2% each time, the Intermediates will come down 1%.  This will happen every minute until all athletes will be running on the flat for there last minute.

Once your 7 minutes is up you must stop running and hit your stop button.

 PLEASE NOTE THE ONLY TIME YOU MAY ADJUST YOUR SPEED IS AT THE START.  AFTER THAT YOU WILL LIAISE WTH YOUR JUDGE ON WHAT SPEED YOU WOULD LIKE TO RUN AT.  YOU THE COMPETITOR, ARE RESPONSIBLE FOR TELLING THE JUDGE TO LOWER YOUR GRADIENT JUST BEFORE EACH MINUTE.  WITH ROUGHLY 10 SECONDS BEFORE THE GRADIENT COMES DOWN YOUR WORDS OF COMMAND WILL BE ‘PREPARE TO CHANGE’ YOU WILL NOT FORGET THIS AS YOU WILL WANT TO COME DOWN AS IT WILL BECOME EASIER.   THE JUDGE WILL THEN LOWER YOUR GRADIENT.  YOU MAY ASK THE JUDGE AT ANY TIME TO CHANGE YOUR SPEEDS. 

Once you are in the last 30 seconds of the 7 minutes you can not go up or down on your speeds, this allows for a clear screen.

If you hold onto the machine at all you will be docked 17 points straight away, if this happens again, you will docked, a further 17 points.  If you do it a third time the judge will hit the stop button.  You will be awarded points for whatever distance you achieved until the machine was stopped.

For example:  If you ran 1.60km in the 7 minutes you would score 160

Your 160 will then be doubled this will equate to 320 points

Top runners will score big points. Work hard by all means but be careful you don’t get caught in the trap and wiping yourself out.   Yes you can make some points up in the last few minutes, but you still have one more vicious combination station next.

STATION 5

7 MINUTE COMBINATIONS

STEP UPS - PRESS UPS - FULL SQUAT THRUSTS

STEP UPS:  The step will be performed exactly the same as station 1 and 3, but once again, you do go up in weight.  These weights will be, your ‘e heaviest.

PRESS UPS:  Press ups will be performed on 1 riser high for the advanced athletes and 2 risers high for the intermediates.  The two lids will be placed 20 inches apart.

All men will perform there press ups in blocks of 17 reps, all women blocks of 7.  Advanced ladies will be full press Ups, Intermediate ladies will ¾ press ups with hips forward and straight back.  All men on the downward phase will lower there chin to the judge’s palm of the hand.  The palm of the hand will lie on top of the bar and will be in the centre.  On the upward phase there is to be full lockout.  All women on the downward phase will lower there chin to the judge’s fist.  The fist will lie on top of the bar and will be in the centre.  On the upward phase there is to be full lockout.

All competitors must keep straight body alignment.  All competitors hands may be placed anywhere on the lid in line with the shoulders.

FULL SQUAT THRUSTS:   Full squat thrusts will be performed on 1 riser high for the advanced athletes and 2 risers high for the Intermediates.  

The start position will be the same as the FULL press up

The two lids will be placed 20 inches apart.

On the inward phase the legs must bend through 90 degrees and either touch the arms with the knees, or go through the arms.  As this happens the backside must be lower than the back.  On the way out the legs must be straight. 

Because of people’s different body lengths there will be no marker.  This makes the exercise fair for everyone and very simple to judge.  PLEASE PRACTICE YOUR TECHNIQUE. 17 reps must be complete by all athletes before you go on to your next discipline.

HOW IT WORKS

On the siren you the competitor will start 7minutes of firstly 17 step ups, followed by 17 Press Ups for men, 7 Press Ups for women and finally 17 Full Squat Thrusts.  This sequence must be followed for the whole 7 minutes.  You can not move onto your next exercise until the 17 reps are complete.  You may wish to stop at any time and will not get docked points for stopping.

You will score 1 point for every repetition you complete.

For example: 

1 circuit

Step ups            17 Reps 

Press Ups          17 Reps

Squat Thrusts    17 Reps

Circuit Total    51 Reps - This would equate to 51 points

If you repeated this process 5 times in the 7 minutes it would give you a total of 255 points, this would be a good bench mark to achieve.  A VERY GOOD BENCH MARK FOR THE LAST COMBINATION!

You must stop immediately when the 7 minute siren goes.  If you only score 12 reps on your last discipline you will still score 12 points.

At the end of your 7 minutes the judge will record your points on your race card.  You will then take your race card on to your final station.

This section will be very tough especially for the bigger framed bods, lightweights will score well providing they have saved a bit of juice.  With 1 event to go which is the row, there are big points still to be had.

STATION 6

ROW 7 MINUTES

The rowing machines will be performed on a, Concept 2. 

On the siren you pull the rope and begin your 7 minute row, you may wish to have your damper (Resistance lever) set on any level.

Once your 7 minutes is up you must stop rowing and place the handle down.

For example:  If you row 1600m in the 7 minutes you would score 160

Your 160 will then be doubled this will equate to 320 points.

You score points by knocking the last digit off your score and then doubling as in the above example.

Another example:  2001m in 7 minutes you would score 200 then times by 2 = 400 points.

Try and keep good technique and dig in.  This is your last event, YIPPEE!!!

THE EVENT HAS BEEN TRIED AND TESTED ON ALL ABILITIES AND SO FAR WORKED VERY WELL.  IT GIVES YOU A GREAT VARIATION AND TESTS THE WHOLE BODY AND MIND.  I HOPE YOU LIKE!  GARY

GOOD LUCK

CALSO’S LUCKY 7s

APPLICATION FORM

Saturday 23rd February 2008

(closing date for entries - Saturday 16th February 2008)

WAIVER TO BE SIGNED

I acknowledge that there are risks in the taking part of physical exercise and that CALSO Health and Fitness Centre accepts no responsibility for any injury that could result from my participation in this competition.

I hereby declare that I know of no reason why I should not take part in the event and hereby release CALSO Health and Fitness Centre, its proprietor and organisers from any claims and liabilities arising from my participation in the competition.

Print Name: _____________________    Signature: ________________________

Date: ____________________

……………………………………………………………………………………….

ENTRANT FEES

£30.00

                                        Please complete and return the above to

Mr Gary Nicholas at:

CALSO Health and Fitness Centre

28-30 Letchworth Drive, Bromley, Kent, BR2 9BE

Tel No: 020 8466 0506

                             Please send your entry fee with your application.

Cheques should be made payable to Mr Gary Nicholas and are non - refundable

                                            We look forward to seeing you.

Gary & Becky