55+ Exercise Competition
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Where: Mountain Island Fitness Center -10030 Callabridge Ct, Charlotte, NC 28216
Deadline to enter: May 1, 2023
Entry Fee: $30 for members, $40 non-members before March 15th
Includes T-Shirt and enrollment in new MIF Seniors group
Half of the total enrollment fee to be donated to Memory and Movement in memory of one our beloved seniors, Tony Bouldin.
Medals for 1st, 2nd, and 3rd place for each exercise.
Male/Female by age: 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85+
Description of 10 events and rules can be found at MIFitness.com and SparrowFunctionalFitness.com
Saturday, May 13, 2023
8:30-10:30am
EVENTS
1. Wall Sit
2. Free Throw
3. Plank
4. Single Leg Stance
5. Ball Slams
6. Yoke- Sled Push
7. Farmers Carry
8. Box Squat
9. Barbell Bench Press
10. Rower
2023 55+ Fitness Competition
1. Wall Sit: For time
· Stand with your back against the wall. Lower until knees and hips are at 90 degrees. Time starts when proper form is taken. Time stops when form is broken.
2. Free Throws: Max shots completed in 1 minute
· Use appropriate regulation basketball. Stand at the free throw line. Must make a basket for it to count.
3. Plank: For Time
· Assumes the prone plank position with only toes and elbow touching the floor and body in completely straight position. Time starts when proper form is taken. Time stops when form is broken.
4. Single Leg Stance: For Time
· Stand with arms down by side, but not touching. Elevate one leg until parallel with the ground. Keep your knees at 90 degrees. Time starts when proper form is taken. Time stops when form is broken.
5. Ball Slams: Max Reps in 1 minute
· Women: 10# Ball
· Men: 15# Ball
· Stand upright, entire ball comes overhead, body upright before slam.
6. Yoke-Sled: Quickest Time for 10 meters
· Women 55-69: 25# Plates on all 4 posts
· Women 70+: 25# Plates on back 2 posts
· Men 55-69: 45# Plates on all 4 posts
· Men 70+: 45# Plates on back 2 posts
7. Farmers Carry: For Time
· Men 55-59: 30#
· Men 60-69: 25#
· Men 70-79: 20#
· Men 80+: 10#
· Women 55-59: 25#
· Women 60-69: 20#
· Women 70-79: 16#
· Women 80+: 10#
· Walk mapped out course as quickly as possible with above weights in each hand.
8. Box Squat: Max Reps in 1 Minute
· Women 55-59: 40#
· Women 60-69: 35#
· Women 70-79: 25#
· Women 80+: 16#
· Men 55-59: 50#
· Men 60-69: 40#
· Men 70-79: 35#
· Men 80+: 26#
· Heels 6" from box
· Squat down, buttocks touch box with knees breaking at 90 degrees
9. Barbell Bench Press: Max Reps in 1 minute
· Women 55-59: 55#
· Women 60-69: 50#
· Women 70-79: 45#
· Women 80+: 35#
· Men 55-59: 115#
· Men 60-69: 95#
· Men 70-79: 75#
· Men 80+: 55#
· Bar to chest
10. Concept 2 Rower: For Time
· Row 500 Meters at level 10 for fastest time
Points and Awards
Points:
For each event:
1st place: 15 Points
2nd Place: 10 Points
3rd Place: 5 Points
Awards:
Overall Winner: Half of the Entry Fee
1st, 2nd and 3rd place for each event: Medal in each age division