GORTON GRUELLER 2008

MANCHESTER -1st November

Entry Form - print off complete and send in

	Junior male and female	Intermediate Women	Intermediate Men	Open Women	Open Men
Row	200m	300m	400m	600m	600m
Step ups	20 reps 4kg	30 reps 4kg	40 reps 10kg	60 reps 8kg	60 reps 15kg
Alt Leg Squat thrust	40 20 each leg	60 30 each leg	80 40 each leg	120 60 each leg	120 60 each leg
Bench Press	20 reps 17.5kg	30 reps 17.5kg	40 reps 30kg	60 reps 25kg	60 reps 40kg
Sit Up	20 reps	30 reps	40 reps	60 reps	60 reps
Box Jump Over	40 reps 20 each side	60 reps 30 each side	80 reps 40 each side	120 reps 60 each side	120 reps 60 each side
Shoulder Press	20 reps 10kg	30 reps 10kg	40 reps 20 kg	60 reps 15kg	60 reps 25kg
Bike	500m level 10	750m level 10	1000m level 15	1500 level 10	1500m level 15
Run	400m @ 3%	500m @ 3%	800m @ 3%	1000m @ 6%	1000m @ 6%

RULES

1) Rower - Concept 2

Any damper setting can be used. Foot straps are an option but advised. You may un-strap yourself before distance is finished but you can not get up off the rower till the full distance is reached. (10 sec penalty for getting out of seat before completing distance + the distance left on the clock)

2) Step-ups - 14” high box

Both feet must cross a line on the step box; both feet must make contact with the floor on the downward phase. Hips must be above feet at the top of the box. Back is to maintain an upright position to prevent excessive swinging of arms or rolling of shoulders. Judges will be watching for poor upright posture.

3) Alternate Sqaut Thrust

Lines 14" apart, feet must contact the ground but clear the marker lines, no flooting of front foot over the line.

4) Bench Press - Olympic bar for open Body Pump for intermediate.

Arms must be extended on upward phase and the bar must touch the chest on the downward phase. The bar will be passed to you at the top of the move with the words ‘YOURS’. The bar will be taken from you on your command of ‘TAKE’ or if the judge deemed it unsafe for you. The judge will be watching for any lifting of bum and lower back away from the bench.

5) Sit-ups - feet held

The hands are to remain in full contact with the side of the head at all times during the sit-up movement.

Elbows must touch the top of the knees on the upward phase. The upper part of the back must make contact with the floor on the downward phase. The judge will expect the arms to flair out at the downward phase to demonstrate that there is a genuine attempt of elbows touching the mat.

6) Box jumps - 7 risers high

Hands to be placed on marker at end of box. Both feet must make contact with the ground at the same time. There will be no opportunity to float feet off end of box so please practice these well. You will be getting tired at this point in the race so a good technique is important for this discipline

7) Shoulder press – Body Pump Bar.- Seated with slight incline to back of seat.

The bar must come down below the chin on the downward phase and arms must be extended on the upward phase. Judges are looking out for any unnecessary lifting of bum away from back seat.

8) Upright bike - Life Fitness 95Ci - Standing or seated.

(20 sec penalty for getting out of seat before completing distance + the distance left on the clock)

9) Treadmill - Life Fitness

Marshal with set the incline, only after that can you take the speed up.

There will be no holding at all. – NO WARNINGS will be given. If you hold on to any part of the machine it will be set back to zero and you start again.

Please be in no doubt we will be STRICT on the day so train properly and you won’t have any problems with the judges.

CLOSING DATE FRIDAY 14 October 2008

DIRECTIONS

Fitness First Gym, Wall Way, Gorton. Manchester

If your coming to Manchester by road you need to get onto the M60 ring road.

Come off at Junction 24 and take the A57 Hyde Road sign posted Manchester.

Travel down this dual carriageway for about ½ mile.

You will come to a large junction with traffic lights, take the right filter lane. As you wait at the lights you should see a McDonalds, Fitness First is just behind it. Take this turning onto Wall Way and follow road to end.

Gym Tel. 0161 220 3900