Canada West: Highlight Vids

June 1, 2009 12:00 PM

Posted in Regionals »
7 Comments » on this entry


The Canada West Regionals have recently sent us highlight videos of Day 1 and Day 2. The Regionals were setup and run by OPT (James Fitzgerald).

Day 1 Highlight Video ... [wmv] [mov]
Day 2 Highlight Video ... [wmv] [mov]

The workouts that took place were:

Saturday WOD1: "Every Rep Counts"
As many rounds/reps in 20 minutes of:
10 Wallballs (20/14 lbs)
10 Box Jumps (20")
10 Deadlifts (205/145 lbs)
10 Burpees

WOD2: "The Kanadian"
For time:
1K run

Sunday WOD 3: "Pick it Up and Put it Overhead"
For max weight:
Barbell extended and controlled overhead, 3 attempts to reach a 1RM
Placement based on SIFF weightlifting formula which uses max successful lift and bodyweight to rank athletes.

WOD 4: "Jackie"
For time:
1K Row
50 Thrusters (45 lbs)
30 Chin ups (chin over bar)

7 comments on this entry.

1. ken c wrote...

June 1, 2009 12:28 PM

really like the programming of that qualifier. very well rounded set of movements. overall it looks no one body type could dominate. very crossfit. when planning a crossfit competition i think makes a real good model to follow.

2. Rudy CF Alexandria wrote...

June 1, 2009 12:57 PM

When we first saw the set of WODs that OPT had come up with for his fellow Canadians we thought they were clever, but after seeing them in action & reviewing the scoring system we believe they are genius. I could not agree more Ken. This is a stellar bit of planning from OPT & my vote would be to install him as chair of whatever competition committee HQ has in place. It could certainly only help to have his insight in the planning of the future of the sport. Great job James.

3. D. CROOKS wrote...

June 1, 2009 1:49 PM

The music made me feel like I was watching a Nintendo's highest score screen when the top times came up, haha.

4. pat wrote...

June 1, 2009 3:47 PM

in my opinion the best set of WODS to determine a crossfit athlete. It did not favor tall or small, thick or thin. It favored the best crossfit athlete.

The workouts encompassed all things crossfit.

none of the movements were of the super skilled variety such as muscle-ups or HSPU's so everyone could participate giving it their all to determine who had the best work capacity.

5. david wrote...

June 1, 2009 4:56 PM

OPT is the man. Seriously, seriously doing it the way it should be done.

For 3/1 Crossfit programming see more of his genious at:

6. Tom replied to comment from david...

June 1, 2009 5:25 PM

thanks for the link to opt blog. that programming is what I call art!

7. grambo wrote...

June 2, 2009 12:32 AM

Thanks to James/OPT for all you do for CF, love the programming on your WOD. I'm pretty new to CF, but once I get my performance and nutrition up to snuff I will be switching to your programming.