CrossFit Affiliates: Watch out!!!

Congrats to all the Zoner’s that competed in the Affiliate CrossFit Games tryouts.  We had 13 athletes come out yesterday.  Everyone worked really hard on all 3 workouts.  The workouts were completed in 3 hours. We will post the team ASAP!  Stay tuned!

Take a look at the 3 workouts below:

Workout # 1 Olympic Weightlifting Total

3 attempts to hit your 3 Rep Max of:

• Snatch
• Clean and Jerk

Workout # 2: Christine

3 Rounds for time of:

• 500M Row
• 12 Body Weight Deadlifts
• 21 Box Jumps (20 in)

Workout # 3: Meat Slinger

For time:

• 30 burpees
• 10 DB OHS per arm (20/35)
• 20 toes to bar
• 200m run
• 10 thrusters (95/135)
• 10 ctb pullups
• 25 kbs (35/55)
• 30 double unders
• 50m OH Walking lunge (25/45lb plate)

Here are the official results (if you can’t see in the pic above!):

Competitor	Oly total	rank	Christine	rank	M. Slinger	rank	Overall rank pts	Final Placing
Dee	200	3	11.42	1	15.01	2	6	1
Krista	210	1	12.02	3	12.40	1	5	Individual competitor
Tara	185	4	13.23	4	20.18	3	11	3
Kath	175	5	13.25	5	17.00 not Rx	5	15	4
Heather	210	1	12.01	2	16.57 not Rx	4	7	2
TeeJ	360	2	10.13	4	12.50	2	8	2
Sean B	290	6	10.18	5	14.23	4	15	5
Adam	290	6	9.42	2	18.39	7	15	6
Eric	295	5	13.34	8	17.40	6	19	7
Felix	230	8	12.25	7	19.36 not Rx	8	23	8
Jer	375	1	9.25	1	14.25	5	7	1
Demetris	310	4	9.50	3	13.37	3	10	3
Dan	350	3	11.27	6	11:13	1	10	3

Excellent performances all round, the effort and camaraderie were amazing. It was great watching you all compete.  Here’s a summary of some of the excellent performances of the day:

Kath came out and gave it her all after a few days of deliberation 🙂 and we’re glad she did, as she looked strong and confident through all of the wods. Felix showed us all what chest to bars and toes to bar should look like AND that you don’t have to be tall to compete in a rowing WOD!

Adam came in with very limited experience with a lot of the moves but showed true heart and determination.  Tara, all (exactly – 🙂 ) 125 pounds of her, stayed “Rx” on the last workout and did 10 reps of a 95lb thruster, great effort.

Jer conquered Christine, a wod that beat him down in the fall, and put up the third best time ever in our gym.  Tom and Krista destroyed the Meat slinger with ridiculous times, leaving battered bars and dumbells in their wake.

Coach Dee stayed consistent through the wods and took the title in Christine (hey I guess your rowing isn’t that bad after all 😉 ) in what was a crazy photo finish between her, Heather, and KDF.  Heather battled double under scars and bounced back from a nasty fall out of a wayward thruster.

Demetris showed everyone how well rounded he is, competing well in all wods and dealing with the nasty modifications I dealt him in the final workout without any complaint.  Big Easy hit some great PR’s in the snatch and clean and jerk, and has probably 15-20 more pounds left in each because it really did look that easy!!

Lastly, props to Dan H who took on these wods solo on Saturday, a tough task for anyone, and he put up solid numbers too!

We’re looking really good gang and I’m excited for what is to come in competitions from you guys as well as the other potential “firebreathers” in our little fitness community.

Turts

Sorry I missed the group shot team!

Today’s Workout:

* for everyone who competed in the Affiliate team tryouts, this should be a rest day for you.  take the day off or come in and do some light flexibility or technique work*

Buy In – Split Jerk technique – newbies practice drills with your coach, experienced trainers work 5 sets of 3 with increasing weight, focusing on keeping the chest and elbows up in the drive and splitting the feet quickly to get under the bar.

WOD – “Franata”

8 alternating tabata intervals of thrusters and pullups.

Perform one interval of amrap thrusters in 20s, rest 10s, perform one interval of amrap pullups in 20s, rest 10s, back to thrusters and so on…

Elite:  65/95lb thrusters

Zone 4:  55/75lb thrusters

Zone 3: 45/65lb thrusters

Zone 2:  35/55lb thrusters, assisted pullups

Zone 1:  Scale as needed

Cash Out – 800m easy row, maintaining a stroke rate of 28.  Practicing hitting a certain stroke rate helps develop efficiency and smoothness in the rowing stroke.