So as most of you know, there was an invitational Olympic Lifting competition hosted at the Pacific Institute for Sports Excellence (PISE) building last weekend.  The event was hosted by the newly formed Pacific Weightlifting Club and featured 18 competitors (11 of whom were from CrossFit Zone!).

Athletes competed in two lifts, the snatch and the clean and jerk.  Each person was allowed to make as may lifts as they wanted in each lift until they missed two consecutive attempts.  This, combined with the fact that the weights were all in kilograms, resulted in a lot of our Zoner’s attempting 10-14 lifts in both the snatch and clean!

Judging was fair and accurate, which forced the competitors to be exact in their motions of the lifts, especially when it came to pressing out snatches and jerks.  This is something we will be more vigilant about in the future as moving smoothly and consistently to lockout is a safer and more efficient way to complete those movements.

Competitors were weighed in and assigned a Sinclair coefficient, which is essentially a number that attempts to account for differences in strength that are often associated with differences in bodyweight.  The lighter the lifter is, the greater the coefficient is. Using the Sinclair coefficient, lighter lifters who perform well can be closely competitive with heavier lifters who also perform well.

Against the backdrop of some excellent Zone fan support (thanks you guys!), our athletes performed admirably well, with most setting PR’s in the lifts.  On the girl’s side, Wendy, Michelle, Ivy, and Sarah W wowed the audience with their commitment to getting weights overhead.  On the men’s side, Marco, Jer, Felix, and Eric showed good accuracy and power with both lifts and stayed cool under the pressure of competition.  Deanna put on a great performance, especially in the clean and jerk with a 59kg/129lb final effort to take the title on the women’s side.  On the men’s side, Tom James narrowly missed winning (by less than 1 point) after an awesome over-bodyweight snatch performance and adopting the split jerk into his repetoire.

All in all, a great day and it made us all better lifters in the end.  Many thanks go to the Pacific Weightlifting Club for putting the event on and supplying our main judge (thanks Rob and Matt), to PISE for allowing a bunch of dirty CrossFitters to come in and compete, and to our peeps that came out and cheered us on.  The plan is to run another competition in the second week of October, so mark it in your calendar and let’s get out in force!

The final lifts and totals for each competitor are listed below in both kg and lb.  I’ll enter an Olympic Total for the Sinclair coefficient into MyFranTime so the lightweights have a shot at taking down the big guns ;)!

Turts.

Women
Name	Sinclair Coefficient	Snatch (kg)	Snatch (lb)	C+J (kg)	C+J (lb)	Olympic Total (kg/lb)	Olympic Total (lb)	Sinclair Snatch	Sinclair C+J	Sinclair Total
Ivy Chen	1.42	27	59.4	33	72.6	60	132	38.34	46.86	85.2
Deanna Whiteley	1.3	36	79.2	59	129.8	95	209	46.8	76.7	123.5
Sarah Warder	1.1	45	99	58	127.6	103	226.6	49.5	63.8	113.3
Michelle Wyngaarden	1.23	30	66	47	103.4	77	169.4	36.9	57.81	94.71
Wendy Callendar	1.24	33	72.6	51	112.2	84	184.8	40.92	63.24	104.16
Nadia Reider	1.12	42	92.4	52	114.4	94	206.8	47.04	58.24	105.28
Men
Name	Sinclair Coefficient	Snatch (kg)	Snatch (lb)	C+J (kg)	C+J (lb)	Olympic Total (kg)	Olympic Total (lb)	Sinclair Snatch	Sinclair C+J	Sinclair Total
Jon Clarke	1.11	81	178.2	105	231	186	409.2	89.91	116.55	206.46
Felix Chen	1.36	58	127.6	67	147.4	125	275	78.88	91.12	170
Cam Birtwell	1.18	69	151.8	103	226.6	172	378.4	81.42	121.54	202.96
Eric Brown	1.24	62	136.4	87	191.4	149	327.8	76.88	107.88	184.76
Troy Appleton	1.18	81	178.2	110	242	191	420.2	95.58	129.8	225.38
Dana Agar – Newman	1.29	65	143	100	220	165	363	83.85	129	212.85
Jeremy Bomhof	1.08	70	154	90	198	160	352	75.6	103.68	179.28
Tom James	1.24	81	178.2	100	220	181	398.2	100.44	124	224.44
Marco Yuen	1.31	61	134.2	87	191.4	148	325.6	79.91	113.97	193.88
Tyler Goodale	1.08	80	176		0	80	176	86.4		86.4
Gabriel Auclair	1.08	86	189.2	110	242	196	431.2	92.88	129.6	222.48

Today’s Workout:

Buy-in: 3 rounds of – 100 single skips, 10 kettlebell swings, 10 double crunch

WOD:  Deadly Doubles

*NOTE – this workout deals with lifting moderately heavy weights while under fatigue and possibly in a compromised back position.  Make sure to scale appropriately for your level of performance and to commit to maintaining as close to perfect deadlift form as possible. Here’s a guide based on your 1rm (max) deadlift to help you decide on your scaling level:

Elite:  245/360

Zone 4:  215/275

Zone 3:  175/235

Zone 2:  145/185

Dropping the bar is not allowed – ALL reps must be controlled both up and down, even the last one.  Dropping the bar will result in you having to re-do the rep.

For time:

• 8 deadlifts (205/275)
• 20 double unders
• 6 deadlifts
• 30 double unders
• 4 deadlifts
• 40 double unders
• 2 deadlifts
• 50 double unders

Zone 4 – scale deadlifts to 175/225

Zone 3 – scale deadlifts to 145/185

Zone 2 – scale deadlifts to 115/155, sub single skips x 3 for doubles

Zone 1 – scale as needed

Cash-out: Play on the rings – practice Lsits, getting inverted, muscle ups, etc.  Be safe, have a spotter!

Gymnastics tonight: 7:30pm!

Skills: Cart wheels, Kipping pull-ups, Skin the cat.