Affiliate Cup North Pad Workout

July 27, 2009 2:00 PM

Posted in Affiliate Cup »
16 Comments » on this entry

Games09AcupNorthPad2.jpgThe crew of CrossFit Again Faster recently provided us with their video of the North Pad Workout for the 2009 CrossFit Games Affiliate Cup.

Each team had to select their top two men and two women for this event. They had 20min for each team member to get their 3RM Overhead Squat (max load for three consecutive reps) and to complete three max-rep pull-up sets.

The team's score was the total of each athlete's max load on the OHS plus the total number of pull-ups completed by the team's 12 sets (three sets each by four athletes).

CrossFit NorCal won the event with a score of 958. CrossFit Invictus came in second with 951, and CrossFit South County was a close third with 949.

North Pad workout - video ... [wmv] [mov]

16 comments on this entry.

1. Leon wrote...

July 27, 2009 3:08 PM

Go Sage!

The girl at the end of the vid was lucky, glad she didn't seem to be hurt to bad.

2. Juan wrote...

July 27, 2009 4:17 PM

Hah, I would love to see a CF games blooper reel. Is that bad?

3. gaucoin wrote...

July 27, 2009 5:32 PM

Leroy if you look back at the rules for the events it would show that the max weight lifted by all 4 athletes added to the cumulative total off all 3 sets of pull-ups for all 4 athletes was the team score. So if all 4 got 100lbs for 3 reps that 400 points and if they all got 50 reps that would be 200 points for a total of 600 points.

That team would also suck but that's beside the point.

4. will wrote...

July 27, 2009 7:06 PM

Cool! Thanks for putting up this photo. This was a realy fun workout!

5. john wrote...

July 28, 2009 6:51 AM

so this guy is snatching or overhead squatting in this pic?? it looks like 275lbs, which is awesome for either lift. Nice work man!

6. Paul wrote...

July 28, 2009 8:25 AM

Yeah! 3rd place for the North Pad WOD. Go Crossfit South County!!!

7. Paul wrote...

July 28, 2009 9:14 PM

Max Fernandez of crossfit south county had the 3 rep OHS record for the North pad WOD. I think it was #255Check out this video on youtube.

8. james wrote...

July 29, 2009 8:35 AM

Will (the guy in the pic) hit 245 for the triple, got 275 for a single. He got a bit overzealous, but that's his way -- all or nothing. He's heading out to Notre Dame for school but not going to have access to the athlete's gym with bumpers and what not. Bummer.

9. Andy wrote...

July 29, 2009 9:46 AM

I was the judge on the pull up bar when the guy fell off and that happened quite a bit. The bars were ripping up hands pretty good for some reason as well (more than normal), I think it was the painted surface.

10. Will wrote...

July 29, 2009 3:08 PM

How can I do oly-lifts ( a critical/badass part of crossfit) without bumpers? I'm aware that I can do the crossfit metcons without bumpers, but that's gay. Go America!

11. travis wrote...

July 29, 2009 9:07 PM

gravy... you absolutely need bumpers to train oly lifts, especially if youre going to go for any maximal loads. the most experienced, strongest lifters in the world train the oly lifts with bumpers only. trying to save a missed lift can cause serious injury. movements like the snatch and the clean and jerk require speed and agility, you jump the weight through a range of motion, if you cant safely bail you cant lift at 100 percent of your capacity, and if you cant do that theres no reason to lift. sure you could lift without bumpers, just as you could vault without a crash pad. would that be a bright idea? not if you enjoy the use your lower limbs.

12. Jimmyjames wrote...

July 30, 2009 7:20 AM


what travis said. not that i expect myself or anyone else to convince you and your man pants.

Will -- you could always do dumbbell versions of the oly lifts. Check out Coach Rut's db workouts. It's not the optimal choice, but if you could find some pulling boxes in the rec center globo gym, you could get a lot done. Not what you might want, but it'd be better than nothing.

13. Robb Wolf wrote...

July 30, 2009 2:48 PM

You're right, let's not endeavor to do this stuff to the highest technical proficiency...let's turn the clock back 50 eyars when there were no bumps. Awesome plan.
Great job everyone, very proud of Team NorCal.

14. Will wrote...

July 30, 2009 5:22 PM

As someone who is obviously a lot stronger than you, I must insist that bumper plates are essential if you want to be a man. Just look at the Journal article written by glassman about setting up a garage gym. He specifically states that the first two pieces of equipment necessary for crossfit are a barbell with bumper plates and a pullup bar. BOOM!

15. will replied to comment from Jimmyjames...

July 30, 2009 5:26 PM

Thanks. i think thats a good idea. when i had access to the jesuit gym during the football season, i did cleans with the 95# dumbells and that worked pretty well to stay strong/explosive. i like the gymnastic bodies stuff too. i think I might focus on that for 6 weeks or until i get bored. Go America!

16. Jaime wrote...

July 30, 2009 7:48 PM

Will, don't let gravy in your head....great job to all the CrossFitters from Sactown and NorCal - Jenna, Brooke, Will, Chris & Chris (CrossFit Sacramento) Travis, Justin, Tom and the Gals from CrossFit East Sac and the teams from American River CrossFit and CrossFit Genesis. A special shout out to Justin Riley who might have finished in the top ten if the order of events was reversed...way to represent just getting to the big dance. Davis, we'll see you next year.