On day two at the CrossFit Games Regionals in Vancouver the festivities started a little bit earlier, with the Team competition beginning at 9:00 a.m. The first event involved Teams of 2 (1 Man, 1 Woman) completing the following for time: 10 One-arm Dumbbell Snatches (100 lbs), Sprint, 10 One-arm Dumbbell Snatches (70 lbs), for three rounds. We had the amazing Sam Dewett and Adrianna Haffey Snatching the heavy weights for us. Sam flew threw the Snatches and the Sprint with the plan to let Adrianna have as much time as she needed to complete her 10 reps of the 70lb One-arm DB Snatch. These reps were key, since without them our Team would be disqualified from competing further! After she completed the 10 required reps, there were a lot of raucous cheers, and even tears of excitement, coming from the crowd. Our team finished that workout in 18th place overall with a score of 12:46!
Next up, the Individuals! Their workout consisted of four rounds for time of: 10 One-arm dumbbell Snatches (100 / 70 lbs), Sprint. The men’s heats began at 10:oo a.m. First up to bat was that Soley Beast. He threw that dumbbell around like it was weightless. Way to go Beast, you proved to yourself you could do it, and made it through to the next workout! 🙂 Steve ended up finishing in 32nd place after that workout, with a time of 10:11. In the final Individual heat was our very own Scoots Parker! It was a very entertaining heat to watch , to be sure. Lucas and Jeremy and battled it out as hard as they could for the first place finish! Parker was able to pick up the pace on the last sprint, and came across the line 2 seconds ahead of Jeremy Meredith, ending with a flourish and a forward roll onto the mat as he did his required dumbbell ‘touchdown’ to officially complete the workout!
After the men’s heat was complete. the Individual women were up. The Zoners cheered excitedly as they watched Ms. McCardle Snatch that 70lb KettleBell. With flawless technique, and only a small difficulty here and there, she put that weight overhead like a pro. Working at a steady and consistent pace, Linds plugged away as hard as she could, finishing the workout in 18th place with a score of 10:19.
Just before noon, workout #4 kicked off with the Teams. This workout was in Teams of 4 (2 Men, 2 Women) For time, the WOMEN had to complete: 75 Back Squats (95 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (95 lbs), 75 Front Squats (65 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (65 lbs), 75 Overhead Squats (45 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (45 lbs). The MEN had to then work through: 75 Back Squats (135 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (135 lbs), 75 Front Squats (85 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (85 lbs), 75 Overhead Squats (65 lbs), 50 Pull-ups, 25 Shoulder to overhead (65 lbs). Sound like a lot of work? ……IT WAS.
The gang that worked away in this heat consisted of Erika, Deanna, Warren and Adam. No one in our Region was able to complete all the reps of this WOD within the 25 minute time cap, but the Zoners pushed as hard as they could to try! The team finished in 14th place with a score of 30:40.
Next, it was time for the individuals to crush it, beginning with the men. The Individual’s workout for time was: 50 Back Squats (135 / 95 lbs), 40 Pull-ups, 30 Shoulder-to-overhead (135 / 95 lbs), 50 Front Squats (85 / 65 lbs), 40 Pull-ups, 30 Shoulder-to-overhead (85 / 65 lbs), 50 Overhead Squats (65 / 45 lbs), 40 Pull-ups, 30 Shoulder-to-overhead (65 / 45 lbs).
Steve was up first, and he used his beastly powers to take this WOD down! He finished in 31st place after that with a score of 23:41. Way to go, buddy! Then Scoots took on the WOD in the final men’s heat, pulling in at 3rd place with a score of 20:54. Up next trotted the beautiful, strong Lindsay. She had the best looking pullup out of all of the girls (of course) and was able to string together sets of 10 and 15 throughout the whole workout . This contributed to her catching up to the leading girls that were in her heat! She finished the workout in 16th place with a score of 23:55.
Congratulations to all the Zoners! The final placing of the team and the athletes at the end of Day 2 was:
Team – 13th
Lucas – 2nd
Steve – 31st
Lindsay – 16th
If any athletes or spectators want to share their experience, please email your post to shannon@crossfitzone.ca
Today’s Workout:
Buy In – 5 x 5 strict pullups, increase intensity each set by decreasing band or adding weight
* Focus on keeping the shoulders back and down
* Focus on keeping a tight core and not arching the low back
WOD – “Diddly Squat”
Five rounds for time of:
5 Overhead squats (95lbs/135lbs)
10 Toes to bar
15 Dumbbell Hang squat clean (20lbs/35lbs)
20 Double-unders
Games Prep – Use KBs for the Cleans
Zone 4 – Scale Overhead Squat to 75/115lbs
Zone 3 – Scale Overhead Squat to 65/95lbs
Zone 2 – Scale Toes-to-bar to Double Crunch, Hang Squat Cleans as needed, scale double skips to 60 singles
Zone 1 – Scale as needed
Cash Out – MWOD
* Five way shoulder stretch
* Figure four stretch, then roll out those glutes with a lacrosse ball
