Hello all…
The Crossfit Games sectionals are just 12 days from starting and we need to get sorted on a number of things! If you didn’t know already, the format is that one workout will be posted each week for 6 weeks, with the best overall performers gaining an entry into the Canada West Regional Championship. This is the real deal folks and the first step in trying to qualify for the international Crossfit Games that will be held in California in July.
In preparation for the Sectionals we are going to have a meeting on Sunday at 930am for anyone who is interested in competing in the posted workouts.
(Check out this video from last year’s international competition – http://media.crossfit.com/cf-video/Games2010_RecapPromoSD.mov )!!!
Now here’s the fun part – ANYONE who completes the workouts at the prescribed level could potentially help qualify our Affiliate team for the Regional. So even if you don’t want to actually compete yourself, you could help the rest of us get there!
Here are the specific details for Sunday:
When – Sunday March 6, 930am at the Zone
Who – Anyone who is interested in participating in the Sectionals. You should be comfortable handling our usual workouts at the Zone 3 or higher level.
What – we will be discussing the specifics of the competition (there are certain days we are planning on doing the wods and guidelines for submission of scores) and how best to plan your training so that you put out your best effort.
RSVP to the comments if you are planning on coming and/or have questions about the whole deal (which of course we will be answering come Sunday).
Hope to see you out!
Turts
Today’s Workout
Buy-in: 30 perfect Squat Snatches with bar only (in chunks of 3’s or 5’s)
- coaches adjust for individuals not familiar with this movement
- work on perfect alignment into bottom of squat on catch
WOD: “Bar Travel”
21-15-9 Rep rounds of:
- Push Press (75/115)
- SDHP (75/115)
Zone 3: 65/95
Zone 2: 45/65
Zone 1: Scale as needed
Cash-Out: Your choice of: 50 ttb, kte, or double crunch. Stretches led by coach – focus on shoulders, glutes, lower back
