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OFFICIAL RULES



The rules have been established to insure fairness in the competition. Only those repetitions that are performed in accordance to the rules will be counted.

It is important that anyone competing understands how to perform each discipline correctly.

Rules can change without notice as we identify problems. It is the responsibility of each competitor to know the rules.

Pull Up | Shoulder Press | Chin Up | Bar Dip | Run | Modified | Top


DISCIPLINE RULES

1. BENCH PRESS

• Starting position: Lay on bench, placing your hands so they are centered on the barbell and the distance between the thumbs are equal to your grip width. The grip width will be designated by an official. When the whistle is sounded, you may assume the starting position which is the weight held directly above your chest, arms straight, elbows locked.

• Wait for the command to begin the discipline from an official after you assume the starting position.

• Begin by lowering the barbell in a slight arch until it touches your chest. When you reach this point, an official will signal you to return to the starting position by saying “up”. You then raise the barbell to the starting position. This is one repetition. Wait for an official to signal you to begin the next repetition by saying “down”, each time you return to the starting position. Failure to wait for an official to signal you to raise or lower the barbell will disqualify that repetition. Perform as many correct repetitions as possible.

• The discipline is over once the barbell is placed on the standard or you are assisted by an official.

Bench Press | Shoulder Press | Chin Up | Bar Dip | Run | Top


2. PULL UP, WIDE GRIP

• Adjustments: At this discipline several adjustments will be performed. First, the handles will be placed the distance of your grip width by the officials. Second, you will be required to hang from the bar assuming the starting position, which is body straight, legs hanging directly downward with your toes pointing downward. The officials will adjust the bungee cord that is directly underneath to the height of your mid-sole (arch of your foot). Basically this the middle of the bottom of the foot. If you plan on crossing your ankles when performing this discipline, be sure they are crossed when this adjustment is made. These adjustments are made prior to your three minute window.

• Starting position: Grasp the handles with your palms facing away, ensuring you have a firm grip. You may hang from the bar unsupported anytime after the whistle has sounded. Your arms should be fully extended, elbows locked, the body straight and motionless feet touching the bungee cord. This is the starting position. You may assume the starting position once the whistle has sounded.

• Wait for the command to begin the discipline from an official after you assume the starting position.

• Begin by raising yourself, so your nose is in line with the horizontal bar. Depress the red button with your nose or chin, which is located at the center of the horizontal bar. This will activate a buzzer. Once you hear the buzzer, begin lowering yourself until your feet touch the bungee cord, which is also the starting position. This is one repetition. Wait for the official to signal you to begin the next repetition by saying “up”. Repeat this motion performing as many reps as possible. Failure to activate the buzzer by pressing the red button using your nose or chin as well as not touching the bungee with your feet will disqualify that repetition.

• Any kicking, jerking, intentional swaying or touching the bungee cords to the front or rear of you will disqualify that repetition.

• The discipline is over once the legs support the body in any way.

Bench Press | Pull Up | Chin Up | Bar Dip | Run | Top


3. SHOULDER PRESS

• Starting position: Sit on the seat so your back is against the back support. A belt will be secured around you to keep the small of your back directly against the backboard of the chair. Your feet must remain in front of the chair legs at all times. Place your hands so they are centered on the barbell and the distance between the thumbs are equal to your grip width. The grip width will be designated by a discipline official. Lift the barbell so it is directly above your head/shoulders, arms fully extended and elbows locked. This is the starting position. When the whistle is sounded, you may assume the starting position.

• Wait for the command to begin the discipline from an official after you assume the starting position.

• Begin by lowering the barbell behind the head until it is even with the opening of your ears. When you've reached this point, an official will tell you to return to the starting position by saying the word “up”. At this time, begin raising the barbell to the starting position. This is one repetition. Wait for an official to signal you to begin the next repetition by saying “down”, each time you return to the starting position. Failure to wait for an official to signal you to raise or lower the bar will disqualify that repetition. Failure to keep your back against the back support or your feet to the front of the chair legs will disqualify that repetition. Swaying or rocking of your upper torso will disqualify that repetition. Perform as many correct repetitions as possible.

• The discipline is over once the barbell is placed on the standard or you are assisted by an official.

Bench Press | Pull Up | Shoulder Press | Bar Dip | Run | Top


4. CHIN UP, CLOSE GRIP

• Adjustments: You will be required to hang from the bar assuming the starting position, which is body straight, legs hanging directly downward with your toes pointing downward. The officials will adjust the bungee cord that is directly underneath to the height of your mid-sole (arch of your foot). Basically this the middle of the bottom of the foot. If you plan on crossing your ankles when performing this discipline, be sure they are crossed when this adjustment is made. These adjustments are made prior to your three minute window.

• Starting position: Place hands, palms facing you, so they are grabbing the angled handles and your small fingers are touching the red tape. You may hang from the bar unsupported anytime after the whistle has sounded. Your arms should be fully extended, elbows locked, the body straight and motionless with your feet touching the bungee cord. This is the starting position. You may not assume the starting position until the whistle has sounded.

• Wait for the command to begin the discipline from an official after you assume the starting position.

• Begin by raising yourself upward until your nose is in line with the small horizontal bar. Depress the red button with your nose or chin, which is located at the center of the small horizontal bar. This will activate a buzzer. Once you hear the buzzer, begin lowering yourself until your your feet touch the bungee cord which is also the starting position. This is one repetition. Wait for the official to signal you to begin the next repetition by saying “up”, each time you return to the starting position. Failure to wait for the official to signal you to begin will disqualify that repetition. Failure to activate the buzzer by pressing the red button using your nose or chin as well as not touching the bungee with your feet will disqualify that repetition.

• Any kicking, jerking, intentional swaying or touching any of the bungee cords to the front or rear of you will disqualify that repetition.

• The discipline is over once the legs support the body in any way.

Bench Press | Pull Up | Shoulder Press | Chin Up | Run | Modified | Top


5. BAR DIP

• Adjustments: At this discipline several adjustments will be performed. First, you will be asked to determine where you will place your hands when performing this discipline. This location will be marked using bungee cords wrapped around the bars. Keeping your hands in place you will be asked to assume the starting position, which means you will be supporting your entire weight only with your arms. Your arms should be straight, elbows locked and your feet hanging directly below you. A bungee cord which runs the length of the bar which you are holding will be adjusted so it will be touching your left shoulder. You should be able to feel the bungee cord touching you. Still supporting yourself with only your arms, you will be asked to lower yourself, until your upper arm is parallel to the bar. A bungee cord on the other side of you will be adjusted until it touches your right underarm. Be sure you can feel it. These two bungee cords are your upper and lower limits. These adjustments are made prior to your three minute window.

• Starting position: Place hands behind the bungees that marked your hand positions on the parallel bars. Assume the starting position by supporting your entire weight with your arms. Your left shoulder should be touching the upper bungee cord. When the whistle is sounded, you may assume the starting position.

• Wait for the command to begin the discipline from an official after you assume the starting position.

• Begin by lowering yourself, bending at the elbows, until the upper arms (triceps) are parallel with the ground and your right underarm is in contact with the bungee cord. When you reach this point, an official will tell you to return to the starting position by saying “up”. At this command, stop the downward movement and begin raising yourself, returning to the starting position, left shoulder touching the bungee cord. This is one repetition. Wait for an official to signal you to begin the next repetition by saying “down”, each time you return to the starting position. Failure to wait for an official to signal you to raise or lower yourself will disqualify that repetition. Any kicking, jerking or intentional swaying will disqualify that repetition. Perform as many correct repetitions as possible.

• The discipline is over once the legs support the body in any way.

Bench Press | Pull Up | Shoulder Press | Chin Up | Bar Dip | Run | Top


Modified Pull Ups and Chin Ups (local events only)

• Preparation: Sit directly underneath the "Modified Pull Up/Chin Up Stand", so your upper body is perpendicular to the ground,legs extended to the front, feet touching. Grasp the bar in accordance to discipline (see, #3 & #5). Bar height is adjusted so the arms are fully extended when sitting.

• Starting position: While grasping the bar, arms fully extended and supporting the body, straighten yourself so the upper torso and legs form a straight line with your heels resting on the ground.

• Begin by raising your body towards the bar until your nose touches the bar then lower your body to the starting position. Keep your body straight with your heels remaining on the ground in the same location during the entire discipline.


Modified Bar Dip: (local events only)

• Preparation: Spread the "Modified Dip Bar" so when grasping the bars the hands are further than shoulder width apart and the heels can rest on the horizontal brace.

• Starting position: With your hands on the bars to support yourself, straighten your arms until they are fully extended at your sides, your upper torso perpendicular to the bars. Keeping the legs straight, place your heels on the horizontal brace.

• Begin by lowering yourself until your triceps are parallel to the ground, then raising yourself to the starting position.

Bench Press | Pull Up | Shoulder Press | Chin Up | Bar Dip | Modified | Top


6. 3 MILE RUN

• The course is a quarter mile track. You must run 12 laps to complete this distance.

• Report to the head run official with your score card after you have finished the last discipline.

• You will be assigned an official who will be timing you. Be sure you know who he/she is and where he/she will be located while you are running.

• Your run time starts 15 minutes from your overall start time. You may not begin any earlier than this prescribed time. Failure to begin at your prescribed run time will not delay your start time.

• Begin at the start/finish line when the 3 minute whistle has sounded, not before.

• Sound off with your number to your assigned official, making eye to eye contact, each time you pass the start/finish line. This is each runner's responsibility. Each time you cross the lap line, your lap counter will write your time on your score card for that lap.

• It will be your responsibility to count your laps, not the official.

• Immediately go to the outside of the track when you finish your 12th lap, keeping out of the way of other runners. Your official will write the time you crossed the finish line on your score card.

• Report to the head run official telling him/her that you have just finished the run. Do not expect to get your score card back after you finish the run.

* Pacing or drafting will incur time penalties.

A reminder. You must correctly perform the minimum repetitions for each of the five upper body disciplines as well as complete the run UNDER the minimum standards established to be ranked.

STREND Fitness Challenge

 

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