Photo Credit – Brigit
We are back from the 2012 Canada West Regionals! If you did not follow the posts from Sean on the Facebook fan page, here is a recap!
On Friday, the event was kicked off with the first team event at 10am. The first workout was teams of 4 (2 Men, 2 Women) completing for time: 20 Partner deadlifts (455 lbs), 20 Handstand push-ups, 20 Partner deadlifts (315 lbs), 20 Handstand push-ups, 20 Handstand push-ups, 20 Partner deadlifts (455 lbs), 20 Handstand push-ups and 20 Partner deadlifts (315 lbs). Our team of Sam, Adam, Erika and Deanna competed with the top teams in the last heat completing the workout in 7:37 putting us in 12th place.
Right after the teams completed the first workout, the individual ladies were up. All the Zoners gathered around in our bright pink splotched tshirts to cheer on Linds. Lindsay looking very strong, completed Diane (21-15-9 reps of Deadlifts and Handstand pushups) in 5:16 giving her a placing of 12th in the first event. Congrats on the PR!
Next Scoots was up showing us his perfect form and range of motion on the deadlifts and handstand pushups! From the crowd it looked as though the deadlifts may not have been as perfect as his in some of the athletes. Lucas had a bit of a struggle on the handstand pushups which is not usually a problem for him. His completed time, not a PR, was 3:15 placing him at 5th after the first workout.
Games Recap Videos:
http://games.crossfit.com/video/event-summary-canada-west-team-workout-1
http://games.crossfit.com/video/event-summary-canada-west-womens-workout-1
http://games.crossfit.com/video/event-summary-canada-west-mens-workout-1
At 1:24pm Team Event 2 began with Warren, Adam, Adrianna and Erika. The event was For time, each member of the four-person team must complete the following: Row 1,000 meters, 25 One-legged squats, alternating, 15 Hang Cleans (225 / 135 lbs). Our team ploughed through it, but needed a few extra minutes to make it through all of the cleans. Erika was able to complete half of her reps with her previous PR! We placed 13th in the workout.
Next up… Beast, Scoots and Linds. There workout was much the same as the team’s, but rep scheme was more challenging. For time:
Row 2,000 meters, 50 One-legged squats, alternating, 30 Hang cleans (225 / 135 lbs). Lindsay looking very strong through the whole workout, was just shy of completing all the reps in the time cap. She finished two reps shy placing 16th in the workout. Way to kill it Linds!
Beast just recently hit the 225lb hang clean before heading off to Regionals, so he was a little nervous going into the workout because he needed 10 reps to continue in the competition. But, like the Beast he is, he flew through the reps and then ripped his shirt off! He had more trouble ripping of his shirt than completing the 10 reps! He ended up placing 32 in the workout. Teen Wolf Scoots paced himself through the workout but had a strong finish in first place with 13:16. Great job Scoots!
Games Recap Videos:
http://games.crossfit.com/video/event-summary-canada-west-team-workout-2
http://games.crossfit.com/video/event-summary-canada-west-womens-workout-2
http://games.crossfit.com/video/event-summary-canada-west-mens-workout-2
After the end of the day, the results were:
- Team – 12th
- Lindsay – 12th
- Steve – 31st
- Lucas – 2nd
Stay tuned for the following two day recaps. Congrats to all the athletes that competed and thank you to all the Zoners that came out to cheer us on and lost their voice in the process!
If any of the competitors or spectators would like to write a post about their experience, please email to shannon@crossfitzone.ca
Today’s Workout:
Buy In -3 rounds of 10 pvc dislocates, 3 inchworms fwd, 3 inchworms bwd, 10 hollow rocks, 10 box jumps
WOD – Snap Crackle Pop
10-9-8-7-6-5-4-3-2-1 Reps for time:
Inverted Burpees
Arch Rocks
Ring Dips
V-Snaps
Ring Rows
Focus this workout not on speed but perfect technique!
Zone 3 – scale ring dips to assisted
Zone 2 – scale inverted burpees to burpees or practice kicking up to a handstand, ring dips to jumping or assisted on parallel bars, V-snaps to double crunch
Zone 1 – scale as needed
Cash Out – 25, 50 or 100 double unders. Then spend some time stretching out the shoulders
