Crossfit Noosa

To celebrate the opening of CrossFit Noosa, Coreban SUP, makers of high quality Stand Up Paddle equipment, have kindly donated an awesome Coreban 11’6″ Soft-Top Cruiser SUP Board as a prize for one lucky CrossFitter (or CrossFitter in the making!) with a street value of around 2000 bux. Ideal for people getting in to the sport or competent Stand Up Paddlers alike.

Nakula Coconut Water have also kindly donated two cases of their Organic Coconut Water. It is insanely good, and fully Paleo

The prize will be drawn on the 12th October 2011, and will be a name selected at random from the entrants.
To enter the giveaway draw for the Coreban Stand Up Paddle Board plus everything you need to get out on the water (apart from the skills!), there are TWO methods:

1. Sign up before the draw on the 12/10/11 for a membership at CrossFit Noosa to be entered directly.
2. Submit a clip of yourself via Youtube or Vimeo performing the CrossFit Workout “Diane”, and then link it on CrossFit Noosa’s Facebook page

http://www.facebook.com/pages/CrossFit-Noosa/106760506076154

Scaling the workout is acceptable using the guidelines below to allow participation across the field. This is not a “fastest time wins the competition” submission. It is an entry standard, and hopefully a lot of fun, besides, which CrossFitter does not love getting in front of the camera to film a workout

Rules and requirements for video submission

The workout in full is detailed below
“Diane”
21-15-9 reps for time:
Deadlift 100kg(male)/70kg(female)
Handstand pushup

See video for my entry and video demonstration of the workout

Scaling Options
Deadlift:
Men scale the weight to 75kg or 50kg
Female scale the weight to 50kg or 35kg

Handstand Pushup:
Reduced ROM by placing 1 Abmat or 15kg Bumper plate below the head
Pushup with hand release at the bottom

*Even if you can only do one pushup at a time, stick with it and try to finish as best you can.

Range of motion requirements
Please adhere to ROM standards, however this is a fun competition, safety is our main requirement!!
Deadlift:
Conventional Deadlift ie knees must be between the hands at setup, not Sumo style
Shoulders must be behind the bar at lockout with knees extended
Both plates must touch down on the floor evenly in-between reps
Don’t bounce the bar or flex your spine, thats just stupid…

Handstand Pushup:
Head must obviously touch the floor at the bottom, no hair tickling the ground pushups!
Elbows must extend fully while still on the wall

Pushup (scaling):
Keep knees away from the ground the whole time, no snaky body pushups
Both hands must be removed away from the ground at the bottom of the pushup
Elbows must extend fully at the top before resting

Video requirements:
Read this before uploading video
To be eligible for the video submission, please title the video “Coreban SUP/CrossFit Noosa giveaway 2011_(your name here) Just to be clear, write your actual name, where it says “your name here”, don’t copy the text
The opening and closing credit of the video must be the flyer below featuring CF Noosa, our sponsors, Coreban SUP and Nakula Coconut Water.

Film in front of a stopwatch or clock. It is not absolutely essential, but it is in keeping with what we do, and if you are going to do “Diane”, you may as well walk away with your time for it!
You can speed up the video if there is a clock in plain view to keep the download short and sweet.
Introduce yourself at the beginning and your CrossFit Gym if you train at one, and feel free to tattoo their name all over your body, face etc. or layer yourself in merchandise

Good luck, and Happy Hydrated Surfing!!