3rd Annual APA Guns N Hoses Fitness Competition
SATURDAY, APRIL 8, 2017
CENTER STREET PROMENADE, ANAHEIM
Registration Closed - Please submit name to waitlist if you would like to be notified if a spot becomes available.
About The Event
The 3rd Annual APA Guns N Hoses Fitness Competition is designed to test our athletes in a wide range of fitness challenges. Each workout will test athletes in combinations of cardiovascular, strength, power, endurance and general physical ability. Each team will compete in three WOD’s (Workout of the Day) to be announced prior to the event.
All proceeds of this event will benefit the Anaheim Police Survivors' and Scholarship Fund (S&S Fund). The objectives and purposes of the fund is to: assist the immediate families of officers injured or killed in the line of duty; provide college scholarships to students entering college; and, memorialize police officers killed in the line of duty. The S&S Fund is recognized by the Internal Revenue Service as a 501(c)(3) charitable organization, Federal Tax ID #95-3493593.
All gyms with a registered team(s) required to supply one judge.
To ensure the event runs smoothly, we must have an adequate number of judges. Each affiliate with a registered team is to supply one judge for the day. Thank you in advance for your cooperation, as these events are not possible without the support of our community.
We have numerous affiliates represented with athletes. We would love to see the same support with judges and volunteers.
To be a judge you MUST:
- Know the movements and the associated points of performance for each movement.
- Be confident in making the judgment call.
- Be able to communicate clearly and effectively.
- Know the difference between coaching/cheerleading and being a strict judge.
All judges and volunteers receive T-shirts & Lunch
EVENT #1: Throw the Ladder
Each station is 50 seconds with a 10 second rotation -
Station1: 10 Thrusters (each)
Station 2: 8 Thrusters (each)
Station 3: 6 Thrusters (each)
Station 4: 5 Thrusters (each)
Station 5: 4 Thrusters (each)
Station 6: 3 Thrusters (each)
Station 7: 2 Thrusters (each)
Station 8: 1 Thrusters (each)
In the order of the stations above -
Rx Male’s Weights: 95-115-135-155-175-195-225-255
Rx Female Weights: 65-75-85-95-115-125-145-155
Scaled & Masters Male: 65-75-85-95-115-135-145-155
Scaled & Masters Female: 45-55-65-75-85-95-105-115
Rookie Male: 45-65-75-85-95-115-135-145
Rookie Female: 35-45-55-65-75-85-95-105
- General Rules -
Each team of 2 will have 50 seconds to take the barbell from the ground and perform a set amount of thrusters at a specified preloaded weight each. They will then have 10 seconds to transition to the next barbell where the same requirements apply. The first athlete must complete all the reps required of that station before the partner can go. If an athlete drops the barbell, he or she may take the barbell from the floor again. Touch and go is not required. There will be 8 preloaded barbells. Teams will continue so long as they each successfully perform the reps required within the 50 seconds. If an athlete is not able to complete all the required thrusters in any particular station, they will receive a DNF and are eliminated from the next round. If one parter does complete all the reps, he or she may move on and will have 50 seconds to complete the next station solo. The team will get partial credit for one athlete completing each station. In the event of a tie, teams will be ranked based on the time they both completed the last successful station together.
- Movement Standards -
The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a SINGLE movement: the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, upon ascent there can be no rebend of the knees and/or hips, and the feet must remain stationary (going up on the toes is permitted). The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a NO REP. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no rep. The athlete must wait for the judge's signal to drop the weight.
EVENT #2: Boyer Blue: A Tribute WOD
135 Officers were killed in the line of duty last year and local hero, Officer Boyer, from Whittier Police Department had 27 years of service - EOW 2/20. We created this WOD as a tribute to our fallen heroes.
For time or for reps, get as far as you can in 6 minutes:
2 x Hose Drag & Pull*
2 x 135m Sandbag Sprint*
27 Sandbag Box Step Overs (20" all divisions, jumping is allowed but not required)
27 Double KB Ground To Overhead
27 Sandbag Box Step Overs
2 x 135m Sandbag Sprint*
2 x Hose Drag & Pull*
- General Rules -If a team finishes all movements in the pyramid, their score will be the time of completion. Each athlete must complete (1) Hose Drag & Pull and (1) Sandbag Run. Other movements can be done tag team stye.
- Male/Female Weights -
Sandbags: 4/3 filler bags inside Scaled/Masters: 3/2 filler bags inside Rookie: 2/1 filler bags inside
Kettlebells: (2) Kettlebells Rx: 53/35 Scaled/Masters: 44/26 Rookie: 35/18
- Movement Standards -
Hose Drag & Pull
Fire Hoses will measure ~100ft. One athlete must run the hose out and then reel the entire hose in to/from the 100 ft marker (there will be a line on the ground). Then the partner must run the hose back to the original starting position and reel the entire hose in past the starting line. This will count as 4 total reps.
Hoses are two 50 ft (4" diameter) fire hoses coupled together. See social media videos for example.
One athlete will pick the sandbag up and carry it in either the front or back rack (above the shoulders) and shuttle run 67.5m forward and 67.5m back for a total of 135m. They may pass the sandbag to their partner or bring it to the ground. The partner must then repeat the same movement. Once both partners complete the 135m run, which counts for 4 reps, they will move on to the SB Step Overs using the same sandbag.Rogue Sandbags will have handles to grasp/lift with traditional filler bags (15-20 lbs each) inside. Examples can be found at: http://www.roguefitness.com/rogue-sandbags
Sandbag Box Step Overs
One athlete will pick the sandbag up and carry it in either the front or back rack (above the shoulders) before stepping onto the box. Jumping on to the box is allowed (both feet are required to land on the box). Once both feet are on the box, they must step or jump over to the other side of the box and turn around to begin the next rep. A full extension on the box is not required. You may NOT jump over the entire box. You may pass the sandbag to your partner, set it on the box, or bring it to the ground. Boxes are set at 20" for all divisions.
Double Kettlebell Ground-to-Overhead (KB-GTO)
With both KB bottoms touching the ground, athletes may clean it into the front rack and use any press to lock it out overhead or they may snatch both KB up overhead. Once both KBs are overhead, the rep is counted when the knees, hips, and elbows are locked out, arms fully extended overhead, with both feet in line. Athletes must show control of the KB while overhead before bringing the KB back to the ground to start the next rep. Partners may break up the 27 reps anyway they choose as long as each partner completes one successful rep. *Important Note: dropping the KB from anywhere above the knees will be considered a NO REP. Please control it down at ALL times. Dropping the KB twice from above the knees will result in being removed from the competition. Do not drop the kettlebell. Set it down or pass it to your partner.
EVENT #3: On The Double
9-min Ascending AMRAP
3 Synchro Deadlifts, 3 Synchro Kettlebell Swings, 3 Synchro Partner Push Ups*
6 Synchro Deadlifts 6 Synchro Kettlebell Swings 6 Synchro Partner Push Ups*
...adding 3 reps per round to each movement until the timer ends.
- Male/Female Weights -
Rx: 255/175 BB & 70/53 KB
Scaled/Masters: 185/125 BB & 53/35 KB
Rookie: 155/105 BB & 53/35 KB (Russian KBS)
- Movement Standards -
Synchro Deadlifts (2 barbells per team)
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are NOT allowed. Touch and go is allowed. Bouncing the weights off the ground during a touch and go rep is NOT allowed. Both sides of the barbell (the plates) must touch the floor before it can be lifted. Both partners must reach full extension of the deadlift at the same time before the next rep is performed. If one athlete stands their barbell up first, they may hold the barbell at full extension and wait for their partner to complete their rep before attempting the next rep.
Syncho Kettlebell Swings (2 KB per team)
The movement starts with both hands on the handle of the kettlebell. The bell is swung back between the legs, passing behind the plane of the patella. The finish position is with the shoulders locked out over head, with the bell vertically over the feet. The bottom of the bell must be facing upwards at the top of the movement. If you drop the kettlebell at any point from above the knees, the first penalty will be a NO REP for the last counted rep. The second time, you will be disqualified from the event. Do not drop the KB. The synchro rep counts when both athletes swing the KB from behind the knees and reaches above the head together. Athletes may hold the KB overhead and wait for their partners to complete their rep before resetting and moving on to the next rep. *Rookie: KB must reach above eye level at the same time. Practice makes perfect. Time it right and start swinging!
Synchro Partner Push Ups
Synchro Clapping Push Ups (Rx)
Partners will perform this movement side by side. At the bottom, either the chest must touch the floor or the elbows must be below a 90 degree angle (shoulder joint should be below the elbow) and only the hands, chest, and feet may touch the floor. Partners must push their chests off the floor and clap their hands together at the same time before falling back to the starting position. Judges will look for a full extension of the body at the top of the movement and listen for the claps. The knee can not assist in the movement upwards.
Hi-Five Push Ups (Scaled/Masters)
Partners will perform this movement head to head. A straight body position must be maintained throughout. No snaking, sagging, or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. The knees and hips must also be locked out a.k.a. body must be in a straight line at the top of the movement. At the bottom, the chest (nipple-line) must touch the floor and partners must hi-five both hands before attempting to complete the push up.
Hi-Five Push Ups (Rookie)
Partners will perform this movement head to head. A straight body position must be maintained throughout from the knees to the shoulders. The arms & elbows must be locked out at the top with the knees no wider than hip width. The hip must be fully extended and no higher than the chest during the entire the movement. At the bottom, the chest (nipple-line) must touch the floor and partners must hi-five both hands before attempting to complete the push up from the knee. Rookie division athletes MAY scale up and perform push up from their toes but the same standards will apply as the scaled division (above).
Two person, same gender teams. All participants will receive a commemorative t-shirt.
**A female can compete with a male if she can lift the Scaled Male weight and will compete in that division**
Rx Male/Rx Female: Highest skill and fitness level. Athletes must be able to complete workouts without modification to movement or weight. (Max Overhead Squat: Male Rx – 185# Female Rx – 125#)
Scaled Male/Scaled Female: Average skill fitness level; experienced athlete but needing further development. Scaling of some workouts either due to weight or high skill level requirements. (Max Overhead Squat: Male Scaled – 135# Female Scaled – 85#)
Masters 40+ Scaling of some workouts either due to weight or high skill level requirements. (Max Overhead Squat: Male Scaled – 135# Female Scaled – 85#)
Rookie: This is a fun division that is new to the competition scene or beginners. Allows for modification and light weight.
Substitutions and division changes can be made up 3/15/17. Please email changes to firstname.lastname@example.org and include all necessary info (team name, full name, email, shirt size).
THERE ARE NO REFUNDS OR TRANSFERS TO FUTURE EVENTS. NO EXCEPTIONS!
Downtown Anaheim Center Street Promenade
201 Center Street Promenade
Anaheim, CA 92805
Parking is FREE in this area. See map for structure locations.
Guns N Hoses Hall Of Fame
2nd Annual Guns N Hoses
1st Annual Guns N Hoses
Female Rx Division Winners
Female Rx Division First Place: Merisa Leatherman & Lindsey Valenzuela
Male Rx Division Winners
Male Rx Division First Place: JC Nessa & Roman Taijeron
Female Scaled Division Winners
Female Scaled Division First Place: Joanna Cabacungan & Myrna Caballero
Male Scaled Division Winners
Male Scaled Division First Place: Josh Riturban & Austin Cooper