Hi Team,
The Canadian Regional Crossfit championships are upon us an are going down this coming weekend in Okotoks, Alberta. It’s going to be an epic weekend full of trials and tribulations, and, of course, triumphs. The individual competition will be rocking with the top 63 female and 63 male sectional qualifiers vying for 6 spots each to the CrossFit Games.
As you know, we’re sending a dynamite team of Jerbear, TeeJ, Dubs, Angry Kitten, Mighty Mouse, and HBomb to take on the competition. I like our odds too as we’re a well rounded bunch and I think the events look good for our crew! Here are the challenges they will have to tackle over the weekend:
Teams Event 1
4 person relay over 6.7K – 2 males and 2 females
team chooses when athletes go at which stage of the race before it begins
Athletes will be placed before race begins at one of three “hand off” points throughout course. Athlete one must touch athlete two within the designated area before athlete two can begin their stage and so on.
This will occur rain or shine so plan accordingly- and please plan to use shoes that you don’t plan to wear in the facility later. Running surface will be road and trail.
score is time to complete course
Teams Event 2
4 athletes – 2 males and 2 females
30 min time limit to determine for each athlete:
3 sets of 2RM squat clean and AMRAP ring dips x 3 sets
Each athlete must perform the movements in this order:
squat clean, ring dip, squat clean, ring dip, squat clean, ring dip. Score is total of all completed lifts (weight in pounds) and ring dips (reps) for all athletes combined.
Teams Final Event (Event 3)
2 men and 2 women;
For time:
600m run by both males in tandem
25 OHS 65# by both females, each (men rest)
25 OHS 95# by both males, each (females rest)
80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4
25 SDLHP 65# by both females, each (men rest)
25 SDLHP 95# by both males, each (females rest)
600m run by both females in tandem
In the individual competition we have on the ladies’ side the talented KDF, whose strength and running ability are sure to benefit her in the events. For the gents, we have Ronin aka Scoots, who combines the best in physical prep with excellent wod strategy and will compete very strongly towards a top spot. We also have myself, Turts, and I’m looking to serve notice that well-roundedness can net you a good score and I will be giving 100% in pure angry Turts style 🙂
The challenges that lay ahead of the individual competitors are as follows:
Individuals – Event 1
6.7 K X-C Run
This will be rain or shine so plan accordingly- and please plan to use shoes that you don’t plan to wear in the facility later. Running surface will be road and trail. Score is time to complete the course
Individuals Event 2
3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1
once weight is chosen you cannot go down in weight in subsequent sets – i.e. if you choose to start at 185#, you cannot go down to 175# on set 2 if you fail to make set 1;
25 sec for 4 reps – i.e. you have to compete all reps in 25 sec; score is the highest weight completed.
Individuals Event 3
4 rounds for time of:
35 wall balls (20/14lbs – to 10 foot target)
20 chinups – chin over vertical plane
Your score is the time it takes to complete 4 rounds. The time cap is 15 minutes.
Individuals Event 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Score is time to complete the workout. Time cap is 10 minutes
Individuals Final Event (Event 5)
for time:
12 tire flips (men – big fucker, women – sort of big fucker)
6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)
It will be epic and we will represent the CFZ to our fullest ability!
Since most of the coaches will be away, there is an amended schedule for this weekend – as follows:
Schedule for the weekend:
Thursday, May 27th– 7:00am — 8:00am and 9:30am — 10:30am and 5:30pm — 6:30pm
Friday, May 28th– 9:30am — 10:30am and 5:30pm — 6:30pm
Saturday, May 29th– Hike up Mt Finlayson (meet in the parking lot at 10:00am or at the Zone to carpool at 9:30am)
Sunday, May 30th– No Open gym
Monday, May 31st – Back to regular schedule
Lastly, the WOD!
Today’s Workout:
Buy – in – Funky movement – each individual chooses a move and the class does 1 length of the floor of it. Make it crazy – quadruped is always good!
WOD – Double Mini
Part 1 – Regionals Event 4 – double under/burpee
- For time: 50 double unders, 10 burpees, 40 double unders, 10 burpees, 30 double unders, 10 burpees, 20 double unders, 10 burpees, 10 double unders, 10 burpees
- Zone 3 – scale double unders in half each time (i.e. 25, 20, 15…)
- Zone 2 – scale to 3x single skips, 5 burpees per round
- Zone 1 – scale as needed (reduce burpee number)
Part 2 –
- 3 rounds for time of:
- 200m run, 10 plank get-ups, 20 bodyweight squats
Combine your times from both to get your overall time/score!
Cash – out – Relax, record on MyFrantime!
Regionals peeps – if you do anything today, work on technique for the events, low intensity, minimize fatigue and soreness!
