Southern Ocean Showdown is back for its third and biggest Year!

THE IMPORTANT UPDATE - DEC 31ST 2015

OK - THIS HAS IMPORTANT STUFF SO PAY ATTENTION!

Heat Lists.

You can check the heat lists via this link HERE

If you spot something that is incorrect please either EMAIL me on coach@crossfitwarrnambool.com.au or shoot a message on the SOS facebook page and we can get it sorted. 

LOGISTICS (Parking).

The event will be held at 184 Merri St Warrnambool - formerly (and still signed as) a Sam's Warehouse store. The store is part of a shopping complex and several businesses will be trading over the weekend so there are some parking restrictions - do not park directly in front of any business, open or closed. Park in the central car park area - or better still park on Fairy St or Merri St. There is a heap of free parking available. Do NOT park in the parking block in front of Snap Fitness. They are operating 24 hours and we are trying to be good neighbours.

Seating - there is heaps of room inside but it will be BYO seating - so bring your chair/bean bag/hammock. Spectators will be able to move around the competition area so bring your cameras and voices!

IMPORTANT REGO TIME FOR SATURDAY.

Athlete Rego starts at 6:45am on the Saturday - we need time to mark you off, confirm any missing details and give you your goodies.

Briefing starts at 720am and first heat will kick off at 8am. We have a lot to get through on Saturday so we will endeavour to roll along so please be ready for your heat as it's rolls around. 

COFFEE !!!

Awesome food and drinks available on site all weekend, the coffee will be hot and ready from 645am on Saturday yay!

 

THE first BIG UPDATE - dec 22nd 2015

 

OK FOLKS, IT IS ALMOST UPON US SO TIME FOR a decent UPDATE.

LOGISTICS.

The event will be held at 184 Merri St Warrnambool - formerly (and still signed as) a Sam's Warehouse store. The store is part of a shopping complex and several businesses will be trading over the weekend so there are some parking restrictions - do not park directly in front of any business, open or closed. Park in the central car park area - or better still park on Fairy St or Merri St. There is a heap of free parking available. Do NOT park in the parking block in front of Snap Fitness. They are operating 24 hours and we are trying to be good neighbours.

Seating - there is heaps of room inside but it will be BYO seating - so bring your chair/bean bag/hammock. Spectators will be able to move around the competition area so bring your cameras and voices!

 

 

IMPORTANT TIMES FOR SATURDAY & SUNDAY.

Athlete Rego starts at 6:45am on the Saturday - we need time to mark you off, confirm any missing details and give you your tops!

NOTE - at rego you will also be weighing in, yes you will stand on scales and a number will be recorded - it will not be publicised or listed anywhere and no it's not for the parachuting WOD, it will be used to calculate your Sinclair score for part of one of the workouts during the weekend.  There will be an athlete briefing for the first WOD at 7.30am and the first heat will start at 8am. Don't be late - we don't care if you have a note from your mum. 

If everything goes to plan....it is our hope to finish at approximately 6pm on Saturday afternoon.

At that time there will be an important briefing regarding the Sunday's workouts so don't go home early. 

Sunday will commence at 8am and we are aiming to conclude everything by 4pm.

FOOD & BEVERAGE.

Try this on for size:

"Food by Rx'd Nutrition" - Chicken, Pork, Beef, Brown rice, Cauliflower Rice, Baked Sweet Potato and choice of Salsa: Tomato Mexican style, charred corn and lime and grilled veg pesto. All served with coleslaw.  Nachos with salsa of your choice. All created and prepped by our two weightlifting chefs Brad & Leah.

Coffee - the all important nectar of the Gods will be onsite from rego Saturday Morning (cash only).

Go Vita - Salad bowls, Lunch Boxes, Paleo Parfaits, Bliss Balls, Blue Dinosaur Paleo Bars, Quest Protein Bars,  Carb Gels, Coconut Water, good ole regular water,  Kombucha, Smoothies - Choc, Peanut Butter, Berry bliss, Salted Caramel, Protein Shakes aaannnddddd Zebra Dream Ice Cream and Flyin Fox Icy Poles. Wow.

All on site - you will not starve.

What gear do i need to bring?

Our goal is to test your team across broad time and modal domains. Our hope is that at the end of the weekend the most well rounded teams are on top of the podium - so you can expect a broad array of fun stuff!

Come prepared for the usuals, weightlifting shoes would be a bonus and you will need a skipping rope. Some kind of gloves may be handy but are not necessary (in other words if you don't have any you won't be disadvantaged but your delicate office hands might cop a little toughening up in a WOD or two.)

DO I NEED SWIMMING GEAR? - Yes you do. Everyone will be getting wet Sunday morning. It's not as far as last year but you will get wet. Like in the Southern Ocean (you did read the competition name right?!).  You don't need a wetsuit, just regular bathers and a hearty constitution (it'll be fresh but you'll be ok). More details in the final update next week. 

There will be ample area for warm-up and recovery so feel free to bring rollers, bands, yoga mats etc. for mobility and recovery.

HEAT LISTS

Heat lists will come out on the 27th/28th so stay tuned.

 

 

 

DEC 14th UPDATE - EQUIPMENT SALE

As we have done for previous years we will be selling the equipment used at the SOS after the event. All the equipment for sale is brand new at the start of the weekend so you can grab a bargain for 'second hand' equipment and save a packet on freight by taking it home with you.

You can grab a full list of what's available via this LINK - if you want something email me coach@crossfitwarrnambool.com.au and we can lock it in.

I will keep people posted as items are sold out.




Rego will open in late Oct. but in the meantime here's the nuts and bolts you need to know.

When & Where 

Jan 2nd and 3rd 2016 in Warrnambool, Vic.

We have secured the same venue as last year once again - over 2000sqm of floorspace so there is plenty of room for all the fun and games from SOS2015. Yes the wading pools will be back, along with plenty of warm up space, plenty of chill out space and a spacious competition floor (and more port-a-loos than you can poke a protein shake at).

Competition Details.

This is an intermediate level partners competition -  the event runs over the two days - Saturday and Sunday. Our goal is to kick off the first briefing at 730am on Saturday and to finish the presentations at approximately 4pm on Sunday.

Partner teams are M/M and F/F regardless of division. 

Divisions will be as follows:

Open Males, Open Females

Masters Males (40-49),  Masters Females (40-49)

Masters Males (50+), Masters Females (50+)

Entry will be $150 per team -  this covers two full days of competition, a huge venue, prizes for all divisions, competition muscle-tees, excellent facilities and services, heaps of room to warm up, food and vendor stalls,  as well on-site professional first-aid (St Johns). We take your enjoyment and safety very seriously - our goal is for everyone to have an awesome weekend - win, lose or draw.

You will need to be relatively comfortable with the following movements and loads to complete the competition Rx - movements can be scaled however only Rx completion of all events allows you a chance at the podium.

OPEN - pull ups, 1 RM clean (80kg M, 50kg F), Overhead squat (50kg M, 40kg F) Thruster (50kg M / 30kg F)

Masters 40-49 - pull ups, 1 RM clean (80kg M, 50kg F), Overhead squat (50kg M, 40kg F) Thruster (40kg M / 30kg F)

Masters 50+ -  1 RM clean (60kg M, 30kg F), Overhead squat (20kg M, 15kg F) Thruster (30kg M / 20kg F)

If you have aspirations of standing on the podium you will need proficiency in some of the more common bodyweight movements - double unders, toes to bar and bar muscle ups.

AccomModation

Warrnambool can be very busy during the summer holidays, so we have secured a great deal through Deakin University in Warrnambool as most of their student residences are empty during this time. Details are as follows for Deakin:

"...Our (Deakin) rates provide a private bedroom in a communal unit (ie. shared kitchen, bathroom, lounge and laundry facilities), and are based on length of stay, as detailed below:

2016 Accommodation Rates

1-2 Night Stay:                  $62.00 Per Room, Per Night

3-7 Night Stay:                 $50.00 Per Room, Per Night

Please note that double and single bed rooms are charged at the same rate (Deakin have limited double bed rooms but will accommodate guests as best they can). In regards to the above rates, bookings of 10 rooms or more will attract a 10% “Group Booking Discount”, while a further 10% discount can be applied should guests choose to provide their own linen (ie. towels, sheets and pillowcases). Bookings can be made by contacting Reception on 03 5563 3111 or wsradmin@deakin.edu.au...."

Otherwise, there is a wide variety of accommodation options in town - a quick Google search will get you there but book early.

WODs

You can expect to be tested across a broad range of skills and abilities. Our goal is to test functional fitness - so the core will be classic CrossFit movements but expect some twists and turns. Yes - in 2015 we had a beach biathlon consisting of ocean swimming and a beach run. Yes - in 2014 we secretly enrolled all competitors in the 6km Surf-2-Surf fun run on the Sunday morning. Yes - we will be up to our old shenanigans again for 2016 - we will keep competitors posted closer to the date to ensure you bring all the right gear. In the meantime - go for a swim and maybe a run. 

How do I enter?

You can register your team using the link below

http://wodbuzz.com/Affiliate/coach%40crossfitwarrnambool.com.au/Event/sos-2016

ONLY THE TEAM CAPTAIN NEEDS TO REGISTER - the team captain will register and pay the full team amount of $150 and we will then send out a link to your registration pack - with the regular waiver and competitor information forms. Please complete this ASAP.

NOTE - Registration opens on Nov 1st however teams that have competed last year will receive an early-bird opportunity to register before it is made open to all.

Questions

If you have more general questions, email coach@crossfitwarrnambool.com.au (please put SOS2016 in the subject line) and we will get back to you as soon as we can.