Sectionals Update!

As you all know,  CrossFit Games BC Sectionals is this weekend (March 27 – 28th) in Squamish!  For anyone who is not registered as a volunteer, but would like to watch the event you have 3 options…

1.  Go to the 2010 Games site and purchase a spectator ticket ($50 is good for two people for both days)
2.  Purchase a spectator ticket at the door
3.  Follow the event live on the internet at “ustream” by searching BC Sectional

* The spectator tickets are 2 for 1, so if you want to buy a ticket, post to the comments and we will try to match you up with someone 🙂

The competitors that are representing from the Zone are:

  • Lucas Parker
  • Heather Bailey
  • Jeremy Bomhoff
  • Steve Soley
  • Kendall Hardy
  • Krista Kitson
  • Cam Birtwell
  • Deanna Whiteley

The workouts are as follows:

Event 1 “Football Total” Saturday (8:30AM start)
1RM Power Clean
1RM Back Squat
1RM Bench Press
1RM Deadlift

The Lifts will be done in the order above, completing one before moving on to the next.
You will be given a max of 3 attempts for each lift.
Your best 1RM in each will be combined for a total score.

Event 2 “Pride, Lust, and Envy” Saturday (1:30PM start)
As many rounds and reps as possible in 5min of:
7 Box jumps (24″/20″)
7 Burpees
7 KB Swings (24Kg/16Kg)

Event 3 Saturday (6PM start)
For time: 2000m Row

Event 4 “Ride the Lightning” Sunday (9AM start)
5 Rounds for time of:
200m Medball Run (20#/14#)
9/4 Ring Dips
12 Pull-ups
15 Wallball (20#/14#)

Due to the Sectionals, Saturday classes and the group intro session will be cancelled.  Is anyone interested in doing a Mount Finlayson hike on Saturday at 10:00am?  If so, please post to the comments.

Any of the competitors/spectators  interested in car pooling over to Vancouver? Please post to the comments.

Buy In – 400m ball run (14/20lb ball Rx).  Hold the ball however you want, run 400m.

WOD – “313”

this is a 3-parter:

  • 3 x 1 rep on the back squat to get your best weight (after warmups)
  • 3 x 1 rep on the bench press (after warmups)
  • 3 x 1 minute intervals on the rower for best max metres traveled (rest 3min+)
  • total all of your best single attempts for your score
  • if time doesn’t allow for 3×1 min on the rower, just get in as many as you can

***Sectionals competitors – DON’T go for a max weight – hit something heavy but no more than 85-90% of your max.  Make sure you get 4-6 rounds of 1 minute on the rower after everyone is done.***

Cash Out – ring dip practice if there is time

Running WOD

8 x 400 at 5-K pace

Please post in the comments when and where you are doing your run if you would like people to join you!


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