Posts Tagged ‘2011 CrossFit Games Regionals’

The CrossFit Games Southwest Regionals were this weekend here in town, and the three athletes I spent the most time with at the competition (Megan, Juli and Jaelyn) all had EPIC tears on their hands. You may be asking what an “Epic Tear” is… let me show you a picture that Jaelyn posted on Facebook, tagging the other two ladies. The caption that went with it: “this is how I am showering…” Yeah, that bad.

CrossFit, CrossFit Games, CrossFit Games Regionals, CrossFit Games Southwest Regionals, Smashby Training, Jaelyn Wolf, Hand Tear, CrossFit Hand Tear

Do you need to do this just to get in the shower?! Ouch!

So thankfully, our friends at Progenex posted a link to an article today about hand tears! It’s like they knew people were getting crushed lately and wanted to help. Gotta love the Progenex crew. Thanks for link, guys!

The article I’m featuring was written over at this blog, and specifically talks about not only how to HEAL tears, but measures we can all take to prevent them altogether. Very well written, short and to the point. I’ll paste it below here, but feel free to access the entire post by clicking here. Enjoy this incredibly useful info!

Competition Time – DO NOT RIP ~ By Whit

With the anxious environment and what seems like almost everyone preparing for Regionals, I’ve been shocked by the number of people with torn and ripped hands.

Don’t get me wrong, I’ve made the same mistake in the past and now live by the motto of “never make the same mistake once.”

So…. let’s go over hand care.

First, develop your grip strength!! Don’t skip mixed grip strict pullups, farmer holds and farmer carries with multiple hand grip positions. Second, get used to not using chalk. OMG did I just say that? YES I DID. Use chalk to control moisture, you don’t need if for your first rep. If you do use chalk make sure you wash your hands, WITH SOAP, immediately after. It is the polarity of the soap that removes the chalk, not the water. Then immediately use lotion and rub it into your palms and forearms for a few minutes. My personal favorites are Aveeno and Lumbraderm, but it has more to do with pressure than the exact lotion.

Next shave and pumice calluses regularly. If you have a callus large enough to change your hand placement, all that results in is new calluses and ripping the entire callus off.

Shave and pumice ONLY when your hands are dry and only remove dead shin. If your hands feel swollen, chances are… they are, ice them.

Ok so what if you do tear?

First you need good tweezers and cuticle cutters, some latex gloves that fit your hands and either a cut stop pad or a black tea bag. Trim the edges of the cut, moisten the tea bag and place it inside the glove over the tear over night. It will stain your hand orange/brown for a few days but will help oxidize the tear to allow you to use your hand the next day if you have to.

Next step, get some second skin or band-aide callus covers and keep the tear moist.

For general maintenance use On the Bar from whole earth, or go to gibsonathletics.com and get some hand care aides 🙂

I can’t say this enough. 1 week to heal enough to start doing pull ups again and even a good tear will limit your ability to perform pulling motions. Think about it this way, 2 weeks to use your hands again plus 2 weeks for your skin to toughen back up again.

If you rip consistently, start asking yourself. Is it always the same spot, are the tendons in your hands starting to get tight, does your forearm, especially by your elbow start to cramp? Are you doing strict pullups, farmers carries, farmer holds, hex holds, or rock climbing? It’s often the small details that can make or break all of us. Also, hold your coaches accountable. Scaling IS ok, substituting movements IS ok. Tearing IS NOT ok unless it is a must do during a competition or it is a critical event (ie emergency).

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Let me start this post by saying that I have never met AJ Moore, but from what little I know about him, he is an INCREDIBLE athlete (and a really cool person).

This past weekend, he became an even bigger “CrossFit Celebrity” when his was no-repped on an incredible 60 or so reps of the “100’s” workout at his CrossFit Games Regional competition. SIXTY Reps were not counted. Many in the CrossFit community are outraged, and there have been several blog posts written about judging at the Regional competitions around the world. There’s this one, specifically about AJ, from the crew at Beyond the Whiteboard, and then there’s this article on judging and the “Sport of CrossFit” in general that I read from the SICFIT Crew.

My own personal take on the whole scenario is this:
There will always, and I emphasize ALWAYS, be situations where people get places they shouldn’t in sports due to blatant cheating or bad officiating. That’s a risk we take when we have the potential for “Human Error” in any task (gladly, if you ask me). Humans, as much as we would like to think, are not perfect.

(For example, some people probably made it to Regionals who shouldn’t have because of this potential pattern, but it happens. I finished in 79th place out of over 1,000 in the Region and only 60 places made it. I could be “bitter”, but instead of making excuses I am just training harder for next year! CrossFit Lisbeth wrote this quick and dirty post the other day, and I agree with her 100000%.)

That being said, I need all of you who care about this topic to CLEARLY READ the standards that were explicitly printed a few weeks ago from CrossFit HQ on the CrossFit Games Website.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Those details are VERY specific, and at least in my history of competing in CrossFit events, more detailed than any I have ever heard. (Usually, I’ve heard hips fully extended and ears visible in front of the arms at the top, or something like that.) But you know what? They posted that info online, weeks ago, for the WORLD to see. There were no surprises on game day.

Now I must warn you, the video below (which I copied from the comments sections of the beyondthewhiteboard post) was PAINFUL for me to watch… PAINFUL. At that level of competition, I can only imagine the amount of frustration AJ must have felt when rep after rep was called back. When I read and reread the standards, though…. I have to agree with his JUDGE on this one (maybe aside from a rep or two). The crowd, and others witnessing this were furious, though, and I’ll tell you why I think that was the case. If I was cheering on my friend who had all of these no-reps called, but then I looked over at another competitor who wasn’t being held to the same exact standards, I would be furious, too. For me, that’s where the role of Head Judges and Event Coordinators comes in. Manage the floor as actively as you can, or appoint someone who can, to ensure that those standards are being upheld consistently.

Regardless, some inconsistencies will always exist, and as athletes and fans, we just need to accept that. The year they introduce robotic judging and infrared cameras to ensure standards, there will be outrage in the community because we’re taking the “human touch” out of our sport. Trust me.

I’ll end this post by saying this:

AJ Moore – You had one of the classiest performances I’ve ever seen in CrossFit. When I found myself yelling at the screen watching this video, I realized how emotionally charged we get as athletes cheering for a peer of ours. The sense of family and Community we have in CrossFit is incredible, and as an athlete you’ve got yet another new fan through all of this. Me.

Judges – All I can ask is that Competition Coordinators do their best to properly train judges, and then walk around during the event to ensure consistency across the floor (and I think that many or most CrossFit events do this well). If the judge is truly trying their best to uphold standards based on their understanding of the rules and standards, that is all we can ask for in sport. If a judge needs to be replaced, do it. It’s as simple as that.

Fans – Arguing with or mistreating judges is a complete waste of time. All the time. It only offends and insults, it poisons the sport and accomplishes nothing. If there truly is unfair judging taking place, there are productive means to try and remedy these injustices. Event coordinators are probably a good place to start, and having video evidence of what you think is wrong will surely help so it’s not a he-said she-said scenario. When possible, handle it as diplomatically and respectfully as possible, because when we CrossFitters get emotional and upset, there’s little that can calm us down!

At the end of the day, like the Chyna Cho and Michelle Benedict situations that have also gained popularity throughout CrossFit over the last few weeks, I’m sure that all athletes at that level of competition will step up their game, maintain their class and work even harder so that next year, when Regionals rolls around… It won’t matter what happens with judges. They’ll crush it, and crush it harder than ever.

CrossFit. I love you.

The Official Schedule for the weekend was released for the CrossFit Games Southwest Regionals Competition. The information below was copied word-for-word from the Official Website, so feel free to go there for more details.

For those of you who are planning on attending and are looking for friends, I plan on being there to coach and cheer for Megan through the Women’s Individual Competition events! Unfortunately, I’ll need to leave before the Team and Men’s Event #2 on Friday. I should watch the rest of Friday and Saturday, though!

Location:
Aurora Public School Stadium
1250 Chambers Road
Aurora CO
80011

HEAT SCHEDULE
FRIDAY

Workout 1
10:30-11:10 : Team Heat 1
11:10-11:50 : Team Heat 2
11:50-12:30 : Team Heat 3
12:30-12:50 : Break
12:50-1:10 : Women Heat 1
1:10-1:30 : Women Heat 2
1:30-1:50 : Break
1:50-2:10 : Men Heat 1
2:10-2:30 : Men Heat 2
2:30-2:50 : Men Heat 3
2:50-3:10 : Men Heat 4
3:10-3:30 : Break

Workout 2
3:30-4:00 : Team Women
4:00-4:40 : Ind. Women
4:40-5:00 : Break
5:00-5:30 : Team Men
5:30-6:10 : Ind. Men

SATURDAY

Workout 3
9:00-9:25 : Team Heat 1
9:25-9:50 : Team Heat 2
9:50-10:15 : Team Heat 3
10:15-10:30 : Break
10:30-10:45 : Women Heat 1
10:45-11:00 : Women Heat 2
11:00-11:15 : Break
11:15-11:30 : Men Heat 1
11:30-11:45 : Men Heat 2
11:45-12:00 : Men Heat 3
12:00-12:15 : Men Heat 4
12:15-12:35 : Break

Workout 4
12:35-1:15 : Team Heat 1
1:15-1:55 : Team Heat 2
1:55-2:35 : Team Heat 3
2:35-2:50 : Break
2:50-3:20 : Women Heat 1
3:20-3:50 : Women Heat 2
3:50-4:05 : Break
4:05-4:35 : Men Heat 1
4:35-5:05 : Men Heat 2
5:05-5:35 : Men Heat 3
5:35-6:05 Men Heat 4

SUNDAY

Workout 5
9:00-9:25 : Team Heat 1
9:25-9:50 : Team Heat 2
9:50-10:00 : Break
10:00-10:20 : Women Heat 1
10:20-10:40 : Women Heat 2
10:40-10:50 : Break
10:50-11:10 : Men Heat 1
11:10-11:30 : Men Heat 2
11:30-11:40 : Break

Workout 6
11:40-12:05 : Team Heat 1
12:05-12:30 : Team Heat 2
12:30-12:40 : Break
12:40-1:05 : Women Heat 1
1:05-1:20 : Break
1:20-1:45 : Men Heat 1
1:45-2:00 : Break
2:00-2:25 : Women Heat 2
2:25-2:40 : Break
2:40-3:05 : Men Heat 2

I know it’s late, but I saw this posted tonight, and just had to share it with you guys! They released the Movement Standards for the 2011 CrossFit Games Regional Competition!!

Everything below is pasted directly from the CrossFit Games website, so feel free to click on this link and view it directly.

Before you get overwhelmed, only three things jumped out at me:

First, in the very first workout with the Handstand Push-Ups, the standards surprised me a bit. Here’s just a part of them-
“Two competition 45lb plates will be placed on the ground next to the wall with an abmat in between. The legs can bend together but not one at a time. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.”
So you CAN kip, but only two legs together! I wonder what height of the Competition Plates will be, too. I bet they’ll be thinner like Olympic Plates versus our “classic” CrossFit Bumpers.

The second and third things that surprised me are sort of related. They have to do with “jumping” standards. First, for Workout #3 where there are box jumps, the feet must be ON THE BOX when full hip extension is reached! So all of those people who perfected jumping down and getting that range while in mid-air will need to slow it down and be standing fully ON the box before jumping or stepping down. I like it.

Finally, the final workout includes 30 Burpees. The way I read it, these are actually Burpee Box Jumps, only instead of jumping onto a full box, athletes just need to jump onto 2 plates. Again, like the Box Jump standard, both feet must be touching the box when the hips open fully before the athlete can move onto the next rep.

NOTE to all Regionals Athletes. There are a few circumstance listed in the explanations below that can cause an athlete to “receive a DNF and… (get) eliminated from the competition.”
Please read them carefully so you know what not to do!

Read on and enjoy!

Individual Movement Standards and Rules for Regionals
By CrossFit on 05.23.11

Individual Workout 1
For time:
Run 1K
30 HSPU
Row 1K

General Rules:
Athletes will begin with a 1K run, then complete 30 handstand pushups against their designated wall, and then finish with a 1K row. Any forward movement prior to the start constitutes a false start. The athlete’s result will be total time to complete this chipper. There is a 15min time cap. If the workout is not finished within the 15min, a 1sec penalty is added to the 15min for each meter and each handstand pushup not completed. If an athlete cannot complete a single handstand pushup, they receive a DNF and are eliminated from the competition.

Handstand push-ups:
Two competition 45lb plates will be placed on the ground next to the wall with an abmat in between. The start and finish positions of each rep are identical, with the hands flat and completely on the plates, the arms locked out, body straight and only the feet touching the wall. The feet must be inside the hands, meaning the width of the feet must be less than the width of the hands. The fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start finish position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall to complete the rep. The legs can bend together but not one at a time. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.

Row:
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.

Individual Workout 2
Thruster Ladder

General Rules:
Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt is defined by the barbell leaving the shoulders after the squat. If an athlete drops the barbell before an attempt is made, he or she may make take the barbell from the floor again. There will be 15 barbells. Athletes continue so long as they successfully perform the rep within the 20 seconds. Their result is the weight of their heaviest successful thruster. If an athlete is not able to complete a successful thruster with the first barbell, they receive a DNF and are eliminated from the competition.

Thruster:
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, there can be no rebend of the knees and/or hips, and the feet must remain stationary. 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-lift. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary. The athlete must wait for the judge’s signal to drop the weight.

Women Weights (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

If multiple men or women finish the entire ladder, there will be a tiebreaker. When the entire thruster event has ended, these athletes will be given six more bars (305, 315, 325, 335, 345, 355lbs for men, and 190, 195, 200, 205, 210, 215lbs for women) to differentiate themselves.

Individual Workout 3
21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)

General rules:
Athletes will perform 21 deadlifts then 21 box jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

Deadlift:
The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required. Chalk and any injury prevention/protection such as tape are permitted. Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted.

Box Jump:
Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Both jumping and stepping down are permitted.

Individual Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (24/16kg)
100 Double-unders
100 Overhead squats (95/65lbs)

General Rules:
Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. There is a 25min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

Pull-ups:
These are standard pull-ups. Full extension of the arms at the bottom, chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Double-unders:
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Overhead squat:
This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward).

Individual Workout 5
“Amanda”
9-7-5 reps for time of:
Muscle-up
Squat snatch (135/95lbs)

General Rules:
Athletes will perform 9 muscle-ups then 9 snatches, then 7 muscle-ups and 7 snatches, then 5 muscle-ups and 5 snatches. The ring height will be adjusted so that the bottom of the ring is one fist higher than the tops of their fingers when standing with one arm extended. Athletes will begin standing under the rings. At Go, they will jump to the rings and perform the workout as described. Their result is the time to complete the entire workout. There is a 15min cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed. If the athlete is not able to complete a single muscle-up or a single snatch, they receive a DNF and are eliminated from the competition.

Muscle-up:
This is a standard ring muscle-up. The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended but not required. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted. Gymnastics swings where momentum is carried from the top of the movement are not permitted.

Squat snatch:
The athlete must move the barbell from the ground to locked out in the bottom of the squat (the overhead squat position) in a single continuous movement. The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement. In other words. A power snatch followed by an overhead squat is not permitted if the judge can clearly distinguish between the two movements. From the bottom of the squat position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels. Dropping the barbell is permitted. Any grip width is permitted.

Individual Workout 6
For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

General Rules:
This is a chipper workout. Athletes begin behind the line. At Go, they move to the rower and row 20 calories. They then move through each element, completing all reps before moving on. The overhead walking lunges are 50 feet out and 50 feet back. The sprint is 50 feet out, 50 feet back, 50 feet out to the finish line. There is a 20min time cap. If an athlete cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

Row:
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.

Burpee:
There will be two 45lb competition plates stacked together. Athletes will face the plates. The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up. The athlete must then jump from two feet and land on top of the plates with two feet (the entire foot on the plates is recommended but not required). The top of the movement is the athlete standing on plates with the hips and knees fully open. Reaching full extension only in the air is not permitted. This is the same as the top of the box jump in Workout 3.

Dumbbell ground-to-overhead:
The bottom of the movement has both ends of each dumbbell touching the ground (just touching one end of the dumbbell isn’t sufficient and results in no-rep). The dumbbells can be inside, outside, or in front of the feet. The dumbbells must move together to the overhead position, but otherwise, there are no requirements for how that happens (snatch, clean and jerk, anyhow). The top position is both dumbbells locked-out overhead (dumbbells over the heels), with the knees, hips, and arms fully extended. It doesn’t matter which direction the dumbbells face.

Toes-to-bar:
The athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Overhead walking lunge:
The plate must be overhead in order to advance. Straight arms is recommended but not required. The plate may not touch the head, even while resting. In each step, the back knee must touch the ground. At the top of the movement, the knees and hips must be open (no duck-walking). In consecutive reps, the legs must be alternated. On the first rep, or if the plate has been lowered and repositioned, it doesn’t matter which leg starts. The athlete will lunge 50’, stand up fully (with the plate overhead) beyond the line, turn around, lunge 50’ back, and stand up (with the plate overhead) behind the line. Resting at any point is acceptable, but movement must begin from the location of the last completed rep, which requires standing up fully with the plate overhead.

Sprint:
The athlete much touch the ground on the far side of each line before turning around.

Wow. The time is here. More than 3 weeks before the 2011 Regionals are to be held, CrossFit has released the workouts that will be given to athletes to perform at the event! I did not personally qualify for the event (I placed 79th in my Region, and only top 60 advanced), but my stomach still turned as I scrolled down the page in anticipation for what our “Southwest Region” athletes (and all other athletes around the world) would need to do to try and Qualify for the Big Dance: The 2011 CrossFit Games.

Straight from the CrossFit Games Website, here is the breakdown of how the show will go!

“The 2011 Reebok CrossFit Games Regional season begins on May 27 with four locations. They will take place from Friday to Sunday. Each of the three competitions (Individual Men, Individual Women, and Teams) will have two workouts per day.

Scoring for Regionals will be similar to the Open. The score for a given workout is their ranking for that workout (one point per place, low score is better). Scores for each workout are added together to get the overall score. At the end of the six workouts, athletes and teams with the lowest scores are the winners.”

At the very least, athlete’s know they will only need to perform TWO workouts per day over the course of the three-day event!

Are you ready for the Workouts?! Here we go:

-For the Individual Competition-

Workout 1

For time:
1000m Run
30 Handstand push-ups
1000m Row

Workout 2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in lbs: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in lbs: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3

21-15-9 reps for time of:
Deadlift (315 lb / 205 lb)
Box jump (30”/24”)

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53 lb / 35 lb)
100 Double-unders
100 Overhead squats (95 lb / 65 lb)

Workout 5

“Amanda”
9-7-5 reps for time of:
Squat snatch (135 lb / 95 lb)
Ring muscle-up

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead lunge (45lb plate / 25lb)
50 foot Sprint

-For the Team Competition-

Team Workouts

Workout 1

For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

Workout 2

Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3

21-15-9 reps for time of:
Deadlift (285 lb /185 lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5

Team “Amanda”
9-9-7-7-5-5 reps for time of:
Squat snatch (135lb / 95lb)
Ring muscle-up

Teams of 2 (1 man, 1 woman). The man does 9 snatches then the woman does 9 snatches with a separate barbell. Then the man does 9 muscle-ups, then the woman does 9 muscle-ups, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot sprint

“Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.” ~ Taken directly from the Website.

Good news, everyone! They’ve announced the locations for the 2011 Regionals Competition! It also shows, by region, how many athletes move to the CrossFit Games!

Here it is for us, here in the South West Region:

Week Three (of Regionals): June 10-12

South West:
Spots to the Games: 3 men, 3 women, 3 teams
Aurora Public School Stadium
1250 Chambers Road
Aurora CO 80011
Email: skip@frontrangecrossfit.com


Here’s the link to all of the Regional dates and locations around the world.

GOOD LUCK to all athletes!