The COL Countdown
About This Competition
We are excited to launch the COL COUNTDOWN - an individual competition that will help us countdown the weeks until our community is all together again.
The competition is free to join and we encourage anyone to join (COL members and non-members). This competition will start on June 11th and will run for as many weeks as needed until we are all back at COL Fitness together (and boy are we hoping this is soon!)
How it will work:
- A workout will be released on Thursday night at 8PM, you will have until Monday at 8PM for the scores to be submitted
-Scores must be submitted by 8PM on the Monday and video may be requested at any time so please use an app (WODProof, WeTime etc) to record all workouts.
There will be two divisions:
1. Equipment Division: it will include workouts with basic equipment (like DB's and/or KB's, a skipping rope and box or something to step/jump on to) and specific weight requirements.
Within this division there will be the option to complete the workout at the Rx weight requirements or scaled.
For example: if the Equipment Division workout includes DB/KB Push Press at 50/35#, you may choose to complete this Rx if you have the weight needed/can use the weight listed or you may choose to use a 25# DB and complete the workout scaled.
2. At Home Division: it will include workouts that require zero equipment.
Within this division there will be the option to complete the workout at the Rx or as prescribed instructions or scaled.
For example: if the At Home Division workout includes Push Ups, you may choose to complete this workout Rx if you can complete all reps from your toes, or you can choose to complete this workout scaled and perform the push ups from your knees.
Please Note:
**TAKING ACTION FOR BLACK LIVES MATTER**
Col Fitness is built on the foundation of diversity and inclusion, but we don’t want to just talk about it, we are taking action.
We have launched this online fitness competition called the Col Countdown in support of the Canadian Civil Liberties Association, a non-profit organization that fights for the civil liberties, human rights, and democratic freedoms of all people across Canada with a specific focus on supporting People of Colour.
The Col Countdown is open to anyone and all donations are completely optional. Whether you are able to contribute financially or not, we want to see as many people participating as possible.
We know there is a lot of work to do as a society to reach a state of equality, we have been impressed by the work that the CCLA has been doing and we are excited to do our part to support this movement.
The Col Community is a diverse collective of people that have demonstrated their commitment to doing what is right by taking action. We are proud to partner with our community and the community of people doing what they can to fight for what is right.
To contribute financially, visit: https://www.gofundme.com/f/pgwku-black-lives-matter?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cf+share-flow-1
Thank you for your continued support. We are excited to partner with all of you to take action.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Martin Joscak | 7 |
| 2 | Manav Trehon | 19 |
| 3 | Tyler Hebert | 25 |
| 4 | PAUL WINMILL | 53 |
| 5 | Marc Ouellette | 65 |
| # | Athlete | Points |
|---|---|---|
| 1 | Trevor Lee | 11 |
| 2 | NICK TETLEY | 14 |
| 3 | Mike Moores 🇨🇦 | 23 |
| 4 | Swede 🇸🇪 | 35 |
| 5 | JEFF BOSSACK | 45 |
| # | Athlete | Points |
|---|---|---|
| 1 | Alicia Davis | 11 |
| 2 | Annabelle Lafontaine | 11 |
| 3 | Meaghan MacNair | 42 |
| 4 | Hannah Ledsham | 50 |
| # | Athlete | Points |
|---|---|---|
| 1 | Gillian Stovel | 20 |
| 2 | DENYSE WAHLGREN | 28 |
| 3 | Carla Biesenthal | 30 |
| 4 | Viktoria Wahlgren | 30 |
| 5 | JULIE WILSON | 46 |
Workouts
AT HOME DIVISION
Complete For Time:
800m Run
25 Good Mornings
25 Burpees
800m Run
25 Air Squats
25 Burpees
800m Run
25 Push Ups
25 Burpees
800m Run
25 Jump Squats
25 Burpees
800m Run
*If you are unable to walk/run due to injury and have a rower available, please note that you may row 800m in place of the 800m walk/run and will not be penalized*
EQUIPMENT DIVISION
Complete For Time:
800m Run
25/25 DB/KB Deadlifts
25 Burpees
800m Run
25/25 DB/KB Hang Squat Cleans
25 Burpees
800m Run
25/25 DB/KB Push Press
25 Burpees
800m Run
25/25 DB/KB Clusters (Hang Squat Clean + Thruster)
25 Burpees
800m Run
*For each DB/KB movement, you must complete all 25 reps on one arm before moving on to the other arm*
*If you are unable to run due to injury and have a rower available, please note that you may row 800m in place of the 800m run and will not be penalized*
EQUIPMENT DIVISION
Complete For Time:
100 Box Jumps
100 Hand Release Push Ups
100 Goblet Squat
100 Sit Ups (SYLB Standard)
AT HOME DIVISION
Complete For Time:
100 Tuck Jumps
100 Hand Release Push Ups
100 Air Squats
100 Sit Ups (Feet Anchored)
*Please note: this week we are asking that you must submit a video with your score*
AT HOME DIVISION
AMRAP 12:
100 Unweighted Lunge Steps
Then with remaining time, as many reps as you can of:
12 Glute Bridges
9 Plank Jumps
6 Push Ups
*Please note: this week we are asking that you must submit a video with your score*
EQUIPMENT DIVISION
AMRAP 12:
100 Unweighted Step Ups (24'/20')
Then with remaining time, as many reps as you can of:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Shoulder to Overhead
AT HOME DIVISION
AMRAP 14
50 Mountain Climbers (25 per leg)
30 Lunges
20 Inch Worms*
*Please note: for the Inchworms, your feet stay stationary, arms walk out to a high plank and back to your toes*
EQUIPMENT DIVISION
AMRAP 14
77 Double Unders
10 SA OH Walking Lunges Right Arm
14 Push Press Right Arm
10 SA OH Walking Lunges Left Arm
14 Push Press Left Arm
THIS IS THE FINAL EVENT FOR COL COUNTDOWN
*Please submit one video for 5A & 5B*
Event 5A: Burpees
Within the first 4 minutes, you must complete 50 reps for time
Time Cap: 4 minutes
THIS IS THE FINAL EVENT FOR COL COUNTDOWN
*Please submit one video for 5A & 5B*
Event 5A: Single Arm Thrusters
Within the first 4 minutes, you must complete 50 reps for time
Time Cap: 4 minutes
Your score is the time it takes to complete all 50 reps.
Event 5B: Death By Burpees
At the 5 minute mark, you will start to complete an ascending EMOM of burpees starting at 11 reps.
At 5 minute: 11 Burpees
At 6 minute: 12 Burpees
At 7 minute: 13 Burpees and so on...
You will continue to add one rep until you cannot complete the desired reps within the 1 minute time domain.
Your score will be the total number of reps completed.
Event 5B: Death By Single Arm Thrusters
At the 5 minute mark, you will start to complete an ascending EMOM of burpees starting at 11 reps.
At 5 minute: 11 SA Thrusters
At 6 minute: 12 SA Thrusters
At 7 minute: 13 SA Thrusters and so on...
You will continue to add one rep until you cannot complete the desired reps within the 1 minute time domain.
Your score will be the total number of reps completed.
*It looks like we have one more week (hopefully) before the gym is open so we are throwing one more event at you guys!*
AT HOME DIVISION
AMRAP 20
10 Alternating Jumping Lunges (5/5)
15 Jump Squats
20 Sit-ups
Score: Completed repetitions after 20 minutes
*Sit Ups must follow SYLB standard with arms out in front.
*It looks like we have one more week (hopefully) before the gym is open so we are throwing one more event at you guys!*
EQUIPMENT DIVISION
AMRAP 20
10 Single Arm Cleans (5/5)
15 Single Arm Front squats
20 Sit-ups
Score: Completed repetitions after 20 minutes
*If you are using a DB, please perform the cleans from the ground.
*If you are using a KB, please perform the cleans from a hang.
*Sit Ups must follow SYLB standard with arms out in front.
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Event Details
Closes: Sep 1, 2020
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