3rd Annual Fitness Competition - #OutsideTheBox2015

The mission of our annual event, #OutsideTheBox, is to provide competitors with an educational and enjoyable competition as well as being a very well rounded test of fitness. You will have to be able to lift powerfully and heavily, run fast and long, jump high, endure discomfort and display sustainability. The shortest event will last around 2 seconds while the longest event will have a 40 minute time cap. This year, different than previous years, there will NOT be any cuts. Everyone will perform every event.


Registration: CLOSED
Prize Money:
1st place Men/Women - $1,500
2nd place Men/Women - $1,000
3rd place Men/Women - $500


Minimum Standards for Entry:
Males - Clean and Jerk of 225lbs, Deadlift of 345lbs and able to perform 15 unbroken Chest to Bar pull-ups
Females - Clean and Jerk of 145lbs, Deadlift of 225lbs and able to perform 5 unbroken Chest to Bar
*Please note all the below events, start times, presentations and event locations may change due to unforeseen circumstances.
*The exact heat times will be announced closer the the date of the event. 


Friday, September 4th 
All events will be hosted at Reebok CrossFit Ramsay
Athlete Check-in - 4 pm - 4:20 pm
Opening Remarks - Michael FitzGerald - 4:20 pm - 4:30 pm

Event 1
Jerk, 1 RM 
Score - 50 points
5:00 pm start time




*Every one must drop the bar to the floor from overhead after their attempt. Re-racking on shoulders will not be allowed. 
*Athletes will move the weights/bar back to the rack on their own.
*Push Pressing, Power Jerking, Push Jerking and/or Split Jerking are permitted. Shoulder pressing is not.
*The movement must start from the front rack position. At no point during the lift is the bar allowed to touch the athletes head or the back of their neck/back rack.
*Press-outs are permitted.
*Control must be shown with bar overhead with feet under hips, entire foot on the floor (i.e. no heel/toe lift) and elbows locked. The judge will tell the athlete when to drop the bar from overhead.
*Up to 6 athletes per heat.
*30 seconds in which to perform a successful lift.
*There will be a new athlete make an attempt every 30 seconds. 
*3 attempts per athlete.
*Score will be total load, in 5 lb increments.
*Athlete may go up or down in load.
*Athletes will flow directly from Event 1, into event 2.

Heat 1 - 5:00 pm 
Lane 1 - Megan Abel
Lane 2 - Meaghan Becker
Lane 3 - Alexa Drummond
Lane 4 - Chalsey Dulle
Lane 5 - Kristy Elliott
Lane 6 - Paula Szaroz

Heat 2 - 5:15 pm 
Lane 1 - Sarah Feaver
Lane 2 - Catherine Fortuna
Lane 3 - Bonni Rogers
Lane 4 - Lauren Pryor
Lane 5 - Samantha Thiessen 
Lane 6 - Amy Speed-Andrew

Heat 3 - 5:30 pm 
Lane 1 - Amy Bergeron
Lane 2 - Janine Shillington 
Lane 3 - Erica Livett
Lane 4 - Alex Parker
Lane 5 - Jennifer Jubb
Lane 6 - n/a

Heat 4 - 5:45 pm
Lane 1 - Michal Bouhmel
Lane 2 - Kent Prete 
Lane 3 - Rommell Mendoza 
Lane 4 - Dave Rempel 
Lane 5 - Kyle Samson
Lane 6 - n/a

Heat 5 - 6:00 pm
Lane 1 - Brian Carter
Lane 2 - Oleksiy Dakhno 
Lane 3 - Patrick Howey 
Lane 4 - Thad Palin
Lane 5 - Jason Pelletier
Lane 6 - n/a

Heat 6 - 6:15 pm 
Lane 1 - Jason Burke
Lane 2 - Josh White 
Lane 3 - Jeff Sutherland
Lane 4 - Greg Gross
Lane 5 - Cam Jarvis
Lane 6 - n/a

Heat 7 - 6:30 pm
Lane 1 - Jonathan Gibson
Lane 2 - Brent Fikowski
Lane 3 - Brett Shillington
Lane 4 - Ben Suranko
Lane 5 - n/a
Lane 6 - n/a

Event 2 
Clean Complex 
Score - 50 points 
5:15 pm start time


*Up to 6 athletes per heat.
*Each athlete will have 3 intervals in which to establish a new max.
*The athlete does not have to squat the clean or hang clean reps.
*The athlete is allowed to lower the bar below the knee on the hang clean reps.
*All 6 reps must be completed within the 30 sec time cap.
*Once the bar is lifted from the floor, the plates cannot touch the floor again until the complex is completed.
*Athletes are not permitted to wear lifting straps.
*Athlete may go up or down in load.
*Score will be total load in 5 lb increments.

Heat 1 - 5:15 pm 
Lane 1 - Megan Abel
Lane 2 - Meaghan Becker
Lane 3 - Alexa Drummond
Lane 4 - Chalsey Dulle
Lane 5 - Kristy Elliott
Lane 6 - Paula Szaroz

Heat 2 - 5:30 pm 
Lane 1 - Sarah Feaver
Lane 2 - Catherine Fortuna
Lane 3 - Bonni Rogers
Lane 4 - Lauren Pryor
Lane 5 - Samantha Thiessen 
Lane 6 - Amy Speed-Andrew

Heat 3 - 5:45 pm 
Lane 1 - Amy Bergeron
Lane 2 - Janine Shillington 
Lane 3 - Erica Livett
Lane 4 - Alex Parker
Lane 5 - Jennifer Jubb
Lane 6 - n/a

Heat 4 - 6:00 pm
Lane 1 - Michal Bouhmel
Lane 2 - Kent Prete 
Lane 3 - Rommell Mendoza 
Lane 4 - Dave Rempel 
Lane 5 - Kyle Samson
Lane 6 - n/a

Heat 5 - 6:15 pm
Lane 1 - Brian Carter
Lane 2 - Oleksiy Dakhno 
Lane 3 - Patrick Howey 
Lane 4 - Thad Palin
Lane 5 - Jason Pelletier
Lane 6 - n/a

Heat 6 - 6:30 pm 
Lane 1 - Jason Burke
Lane 2 - Josh White 
Lane 3 - Jeff Sutherland
Lane 4 - Greg Gross
Lane 5 - Cam Jarvis
Lane 6 - n/a

Heat 7 - 6:45 pm
Lane 1 - Jonathan Gibson
Lane 2 - Brent Fikowski
Lane 3 - Brett Shillington
Lane 4 - Ben Suranko
Lane 5 - n/a
Lane 6 - n/a

Event 3 
Sled Sprint 
Score - 100 points
7:00 pm start time
*2 athletes per heat.
*Exact layout will be released closer to the event. It will be a down and back format. 
*There will be 3 different loads in which the athletes must move with the Sled. 
*The 1st down and back will be with the heaviest load. Once the 1st down and back is completed, the athlete will remove the required amount of load before they begin the 2nd down and back. Once the 2nd down and back is completed, the athlete will once again remove the required amount of load before they begin their final down and back. 
*Score will be total time to completion.
*There will not be a time cap for this event. Everyone will finish.

Heat 1 - 7:00 pm 
Lane 1 - Megan Abel
Lane 2 - Alexa Drummond

Heat 2 - 7:04 pm
Lane 1 - Chalsey Dulle
Lane 2 - Paula Szaroz

Heat 3 - 7:08 pm
Lane 1 - Kristy Elliott
Lane 2 - Catherine Fortuna

Heat 4 - 7:12 pm
Lane 1 - Sarah Feaver
Lane 2 - Samantha Thiessen

Heat 5 - 7:16 pm
Lane 1 - Bonni Rogers
Lane 2 - Lauren Pryor

Heat 6 - 7:20 pm
Lane 1 - Amy Speed-Andrews
Lane 2 - Meaghan Becker

Heat 7 - 7:24 pm
Lane 1 - Amy Bergeron
Lane 2 - Erica Livett

Heat 8 - 7:28 pm
Lane 1 - Alex Parker
Lane 2 - Jennifer Jubb

Heat 9 - 7:32 pm
Lane 1 - Janine Shillington
Lane 2 - Brett Shillington

Heat 10 - 7:36 pm
Lane 1 - Michal Bouhmel
Lane 2 - Kent Prete 

Heat 11 - 7:40 pm
Lane 1 - Rommell Mendoza 
Lane 2 - Dave Rempel 

Heat 12 - 7:44 pm
Lane 1 - Kyle Samson
Lane 2 - Oleksiy Dakhno 

Heat 13 - 7:48 pm
Lane 1 - Brian Carter
Lane 2 - Patrick Howey 

Heat 14 - 7:52 pm
Lane 1 - Thad Palin
Lane 2 - Jason Pelletier

Heat 15 - 7:56 pm 
Lane 1 -Jeff Sutherland
Lane 2 - Josh White 

Heat 16 - 8:00 pm
Lane 1 - Greg Gross
Lane 2 - Cam Jarvis

Heat 17 - 8:04 pm
Lane 1 - Ben Suranko
Lane 2 - Jason Burke

Heat 18 - 8:08 pm
Lane 1 - Jonathan Gibson
Lane 2 - Brent Fikowski

Saturday, September 5th
9:30 am - Doors will open at Optimum Performance Trainingfor athletes, judges, volunteers and spectators

10:00 am - 10:30 am @ Optimum Performance Training - Michael FitzGerald - Fitness Competition Program Design
A discussion of fitness. Also, learn what predictive fitness testing means and why it is the back bone of the design for #OutsideTheBox.

10:30 am - 11:15 am @ Optimum Performance Training - Sharon Prete - Mindset for Performance
Whether you are a competitive athlete or you train to stay fit, your mindset will affect your performance in your workouts and ultimately your results.  Knowing how to build mental resiliency is an often overlooked but key ingredient to both game day performances and long term results in the gym.
Join Sharon Prete as she discusses what it takes to build your mental muscle and learn the ins and outs of creating a mindset built for performance.
Bio:  http://opexfit.com/sharon-prete/

Event 4 and 5 @ Optimum Performance Training 

Back to Back
Score - 50 points each 
12 pm start time
*The exact design of this event will be released about 2-3 hours before the event.
*Up to 5 athletes per heat.
*The design of the event is as follows, for maximum repetitions:
2:30 min AMRAP
2:30 min rest
2:30 min AMRAP
*Each AMRAP will be individually scored. Total reps, will be the score for each.


Event 6 @ Foothills Athletic Park 
Track Run
Score - 100 points 
4:30 pm start time
*For time: 800m Run (2 laps of the 400m track, in a counter clock wise fashion)
*There will be 4 heats total, 2 Men's heats, 2 Women's heats.
*1st heat will begin @ 4 pm. New heat every 10 minutes.
*There will be a staggered start as per a track meet.




Event 7 Foothills Athletic Park 
Foothills 5.2 
Score - 100 points
5:30 pm start time

*For time:
Run 100m across the "field"
Exit "field", enter "track"
Run 2.4km (6 x 400m laps)
Exit "track", enter "field"
50m Barbell Overhead Walking Lunges - 75lbs for Men, 55lbs for Women
25 Overhead Squats - 75lbs for Men, 55lbs for Women
Exit "field", enter "track"
Run 1.6km (4 x 400m laps)
Exit "track", enter "field"
50m Reverse Bear Crawl
75 Kettlebell Swings - 24kg for Men, 16kg for Women
50m Reverse Bear Crawl
Exit "field", enter "track"
Run 800m (2 x 400m laps)
Exit "track", enter "field"
25 Overhead Squats - 75lbs for Men, 55lbs for Women
50m Barbell Overhead Walking Lunges - 75lbs for Men, 55lbs for Women
*Athletes will not have lane assignments. They will be able to select the most favourable lane when they return back to the "field", following the 2.4km run.
*Each lane will be approximately 12-15ft wide, 50m in length, marked with orange cones.
*Movement standards will be covered on Saturday morning, prior to event 4.
*Up to 10 athletes per heat.
*Time cap - 40 minutes.


Sunday, September 6th - all events @ Optimum Performance Training:
Event 8 
Deadlift 1+2+3 
Score - 100 points
9 am start time

*Each athlete will have 2 attempts in which to establish a max attempt at the deadlift complex. 
*Each attempt must be performed within a 40 seconds window of time.
*Up to 6 athletes per heat.
*The complex must be performed as per the video. The bar must be dropped after 1st rep, then reps 2 and 3 must be done in a "touch n go" fashion. The bar must be dropped after the 3rd rep. Reps 4, 5 and 6 must be performed in a "touch n go" fashion. The 6th rep must be successfully completed prior to the 40 second time limit.
*A successful lift will end with the athlete displaying control in full extension in standing with knees and hips extended with shoulders behind the bar. The top of the rep must have a short pause to show the proper position.


Event 9 
Seated Hurdle Jump 
Score - 100 points
11 am start time

*Women will go as one heat.
*Men will go as one heat, following the completion of the women.
*Women's hurdle height will begin at 24" and will increase in 1" increments.
*Men's hurdle height will begin at 30" and will increase in 1" increments.
*No contact can be made with the rope during your attempt. If your shirt/shorts contact the rope on the way over the hurdle, your attempt will not count.
*Consecutive miss format. If you fail an attempt, you will be given the opportunity to immediately repeat that same height. If you miss once again, you are done. 
*Your score will be the last height achieved in inches.
*Women's "seat" will be approximately 13" in height. The front of the plate will be approximately 36" from the rope.
*Men's "seat" will be approximately 15" in height. The front of the plate will be approximately 38" from the rope.

Event 10 - will take place at Optimum Performance Training. The day will begin at 9 am and will end at 3 pm with awards and recognition.

Returning Top 3 from 2014
(Brent Fikowski - 2nd place in 2014)


 (Alex Parker - 1st place in 2014)


(Jennifer Jubb - 2nd place in 2014)