You may have seen these posters up in the gym.
CrossFit North Vancouver is putting on an Olympic Lifting Competition on Saturday, February 26th, 2011.
This will be an official competition that is sponsored by BC Weightlifting Association. If you came to any of the competitions that were held at PISE, the competition will be much like those ones. The same rules will apply!
To register, please fill out the registration form.
Post to the comments if you are interested in competing so we have an idea of who will be attending. That way we can organize transportation, etc. I will be competing, and I know that H-Bomb has also shown some interest.
Let’s send some Zoner’s and REPRESENT!!!
Today’s Workout
Buy-in – Split jerk. Work with PVC or bar for footwork, then 6 sets – 3, 3, 2, 2, 1, 1 reps working up in weight. On single reps drop the bar from the top to save your body.
WOD: Pullup and Burpee Ladder
Each minute you will switch between pullups and burpees and the reps will rise in a sequential manner. In the first minute, you will perform 1 pullup. In the second minute, you will perform 2 burpees. In the third minute, you will perform 3 pullups and so on. Each minute you get to rest the remainder of the time after you have completed the required reps. Be sure to keep track of the reps as you go up!
Games Prep – chest to bar pullups, burpees with dumbbells – 15lb/20lb – instead of clapping, just get db’s overhead
Elite/Rx – normal pullups and burpees
Zone 2 – assisted pullups
Zone 1 – scaled as needed
* The last round in which you complete all of the required repetitions (either pullups OR burpees) is your score*
Cash-Out: Foam roll/massage ball upper back, chest, shoulders
2 things:
1. Dumbbell burpees: so do you have your hands on the dumbbells when you jump back and touch chest to ground? Or do you let go of them? Or is it preference?
2. The comp takes place in Surrey, depending on how many of us need accomodation my sister has a finished basement that is completely empty and could probably sleep a bunch of people (she lives in Delta which is pretty much the nice side of Surrey) Oh I have to ask her first, so let me know if you think you’d be interested?
HBomb
HBomb, I am pretty sure that you hold on to the db’s the whole movement. This is how I have done them in the past.
Great news on the place to stay, maybe…
I would like to attend this olift comp!
Hbomb,
Dee’s right – just hold onto the db’s the whole time. It slows the technical aspect of the burpee down a bit as you have to be balanced and accurate with the placement of the db’s back on the ground from overhead. it’s fun though!
Turts