Mid-Atlantic Regional Qualifiers

April 22, 2009 2:00 PM

Posted in Regionals »
37 Comments » on this entry

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This weekend we have the Mid-Atlantic Regional Qualifiers which are being held at CrossFit/Blauer Tactical Training Center in Virginia Beach.

Workout 1:
2k Row

Workout 2:
3 rounds of
10 Deadlift (275m/185w)
50 Double-unders

Workout 3:
400m Run, 21 OHS, (95m/65w), 21 BoxJump
400m Run, 15 OHS, 15 BoxJump
400m Run, 9 OHS, 9 BoxJumps

Then Sunday there will be one more workout where the top 10 women and top 10 men from Saturday will compete for a spot at the 2009 CrossFit Games. Up to six men and six women will qualify.

For a video on the workout standards you can check here.

37 comments on this entry.

1. Ryan P wrote...

April 22, 2009 2:16 PM

i believe the first WOD is a 2k row

2. Tony B. replied to comment from Ryan P...

April 22, 2009 2:31 PM

Haha! Thanks Ryan. You're right. It's fixed.

Oh, what a way that would have been to start a suck-fest, though! Hi, welcome to the qualifiers. Row 7k for time. Hahahaha

3. zach b. replied to comment from Tony B....

April 22, 2009 2:45 PM

How many DL per round in WO #2?

4. Tony B. replied to comment from zach b....

April 22, 2009 2:49 PM

5. Daniel Morgan wrote...

April 22, 2009 3:40 PM

I've got to say, I like these workouts the best out of any of the qualifying workouts so far, I think these will truly test the ten domains of fitness. I'd like to see something heavy on the Sunday!

6. Jordan wrote...

April 22, 2009 3:49 PM

The 2k row is too one-sided. It favors tall guys that can do a long pull. I think the qualifier workouts need to be unbiased in the whole workout, and from what i've seen with the qualifiers so far most have been. Double-unders too, alot of elite crossfitters aren't great at them, i wouldn't like to see them in a Wod.

7. JeffT replied to comment from Jordan...

April 22, 2009 5:03 PM

Jordan, while the bigger guys will have an advantage in the row, they are also going to have to pull up 275 lbs. farther than the shorter guys, and travel farther in the OHS than the shorter guys.

Also, double unders test all 10 general physical skills of fitness. What elite crossfitters are not good at them?? I have been around a lot of the top guys and girls and they all crush them.


8. Reno_Ty replied to comment from JeffT...

April 22, 2009 5:45 PM

Jeff, I totally disagree with Jordan... That having been said, Freddy Camacho SUCKS at double unders! Now, whether you want to classify Freddy as "elite" is up to you :-)

9. JeffT replied to comment from Reno_Ty...

April 22, 2009 6:02 PM

Reno, I would classify Freddy as elite. He is a hard charger. I took an all day jump rope class taught by Buddy Lee in San Diego last year with Freddy. I don't know what it is with Freddy and the rope, but it certainly messes with him. I can't wait for the video where he nails about 50 in a row. I can feel for Freddy. For 3 years, I broke, threw, and cussed out more jump ropes than anybody. Jeff

10. Reno_Ty replied to comment from JeffT...

April 22, 2009 6:11 PM

Hah hah! That will be awesome when it clicks for him. Freddy seems like a total stud with a cool attitude. I'd hate to have him chasing me down the street when he's on duty (unless we were jump-roping down the street, then I'd be ok)...
Anyway, take lots of videos of the qualifiers. I know I'm not the only one that's been loving all the vids of the qualifiers so far. Plus, it's cool seeing who's going to be competing in Aromas. Good luck to you (I assume you're competing as well).

11. Ryan Brown wrote...

April 22, 2009 6:15 PM

Will all the competitors be provided a jump-rope or will there be a BYOJR option? Shitty ropes can really slow things down on the DU's.

12. josh everett wrote...

April 22, 2009 7:25 PM

Wow! these workouts would be my worst nightmare! I'd have a tough time getting to sunday. I'm an avg rower... stink at double unders... so much so that this wod may eliminate me... completely legit workouts though.
as for the tall vs short debate... it's pretty even... row advantage tall, DL advantage tall (higher starting position easier pull), DU: adv short, run: push, OHS: adv short, box jump advantage tall
overall pretty fair between short/tall/heavy/light
I'd agree sunday should be heavy

13. Tom E wrote...

April 22, 2009 7:29 PM

I'd say even if elite crossfitters weren't good at double unders (which I disagree with, ever seen Speal's "Annie" video?), that wouldn't be any reason not to include them. It might even be more of a reason to include them. "Unknown and unknowable" remember? Double unders are a regular in CF programming, it's up to the competitors to handle the challenges the WODs present. If I suck at cleans, and cleans come up, that's my problem, not bad programming.

14. GMT wrote...

April 22, 2009 8:12 PM

Question on DUs - I'm not competing in this region, but I've got a Q about DU technique for future reference. Would it be allowed to alternate single and DU if you're not terrific at DU? I assume that as long as you do the 50 DU it doesn't matter how you get to 50 so if alternating single then DU is better for you it's ok for competition purposes.

15. Max Schultz wrote...

April 22, 2009 8:37 PM

Im with Mr. Everette, these workouts are my worst nightmare. Unfortunately for me I'm competing in these events. DQ here I come (Unless they let me sub tuck jumps...haha). That said, I don't think anyone can complain about the fairness, DU's aren't exactly virtual shoveling, they do come up a fair amount. As for Tall vs. Short I don't think its really a sticking point, anymore than big

Quick Question, is it only the top 10 that are invited to Sunday's WOD?

16. Max Schultz wrote...

April 22, 2009 8:38 PM

Sh*t misspelled Everett. Sorry!

17. ehayes wrote...

April 22, 2009 9:02 PM

Saturday is a qualifier for sunday, nice idea. 10 of the best, racing for those 6 spots. Sunday should be exciting. I'm hoping somebody films that.

18. Rob Moore wrote...

April 23, 2009 12:11 AM

I think workouts one & two look pretty easy compared to some other regional workouts. That being said the #3 WO is sick (what is the height of the box jumps? 30"?) and I love the top 10 battling for six spots.

19. Jason wrote...

April 23, 2009 12:28 AM

I may be wrong, but I believe the top 10 are simply going in the final heat on Sunday, much like they did at the games last year. However, everyone will be able to compete for the top 6. I do like the idea of battling it out, though. Regardless, that'll be an intense heat.

Also, that #3 WO is definitely sick... I did it yesterday, and your legs feel like dead weight after the first round. In any case, I think the relative ease of the first 2 WOs is compensated by the fact that there are 3 WOs instead of 2 on the first day like the other regions. Saturday's gonna be a long, long day...

20. Hersh wrote...

April 23, 2009 6:34 AM

Regarding the Box Jump, will stepping up into full extension count as legit rep, or do your feet have to simultaneously make contact with the top of the box?



21. Hersh wrote...

April 23, 2009 6:39 AM

Regarding the box jump- Will stepping onto the box count as a legit rep, or do your feet have to land simultaneously on the top for an actual jump to count.


22. mike wrote...

April 23, 2009 6:55 AM

Think it'd be kinda hard to count reps as a judge for the DUs...

23. Norm replied to comment from Ryan Brown...

April 23, 2009 7:25 AM


There will be 20 ropes provided for anybody competing on Saturday, but you are welcome to bring your own rope!

April 23, 2009 7:39 AM

Based on the videos, I think actual box jumps are required but you may come down any way you choose.

25. John Schneider replied to comment from mike...

April 23, 2009 7:42 AM

It takes a little practice to count DUs, but it is pretty obvious when the rope is spinning fast enough. What I end up doing is counting the jumps and subtracting when they miss one.

So, 1,2,3,4(the rope hits the athlete's leg on the 4th jump) I let the athlete know he is at 3.

April 23, 2009 8:01 AM

Jeff T. what is height on box hop?

April 23, 2009 8:26 AM


The guys height is 24" and the ladies height is 20"....and step ups will be considered scaling....taking the athlete out of the running for the top 6 spots.


28. Dan Colson wrote...

April 23, 2009 11:37 AM

The "unfair" debates sound exactly like Coach describes people watching the hopper turn and praying double unders don't come out. The single best thing one can do for their fitness is train weaknesses.

JeffT is a top notch coach and the WOD's he selected are a great test of fitness. Good luck everyone!

29. wes hendricks wrote...

April 23, 2009 3:00 PM

Nothing against Jordan, But I am 5'6 and I am keeping my fingers crossed I get these exact 3 WODS at my qualifier in NY. Great selection of WOD's Jeff!

30. Lorenzo Inglese wrote...

April 23, 2009 6:25 PM

I'm a taller, heavier guy (6'3" 220#) and I can see why some people say that we are in favor... but you have to remember that Sunday is still unknown. Even if you are at an advantage because of height and weight, if they pull high rep bodyweight stuff on Sunday you're gonna be hating life. Eventually, you are going to be faced with a weakness. As for the double-unders, they are a legitimate test of fitness and we should have been prepared to do them.

Let's all forget physical attributes and just attack these as hard as possible. I'm looking forward to competing with a great group of athletes.

31. Adam wrote...

April 24, 2009 11:05 AM

I agree, the workouts are going to be awesome and test the athletes...However, until Crossfit and it's affilates all get on the same page, there will be too much discontinuity in the competetion. In no way should there different workouts for different regions. If there is a "crossfit games" set for a certain date and all the athletes do those workouts, then it should be the same for the regional quals. How hard would it be for HQ to release a one common set of workouts for a qualifying weekend, when all the regions have their quals at the same time????

32. TonyB replied to comment from Adam...

April 24, 2009 8:33 PM

Why should it be the same? We easily could have done what you suggest, but why would we want to? CrossFit is about constant variation and the unknown and the unknowable. All the athletes should be competent in all the workouts.

If an athlete trains for a specific event, they miss the point. We have the opportunity to learn so much more by having locally run competitions. All the events are well done, all are legitimate tests. All have the standards set before the workouts begin, and all the athletes are judged on those standards. That's enough.

33. Siddharth wrote...

April 25, 2009 3:35 PM

Sunday's WOD:


Snatch (95/65)
Chest to Bar Pullups

For those that power snatch, you have to drop down past parallel and back up (think OHS) for the rep to count.

34. Reno_Ty wrote...

April 25, 2009 10:13 PM

Amen Tony!
But you know how it goes. No matter how these things are run, someone will complain. For what it's worth, I think the variation makes for a more diverse set of athletes coming into the games. And since I'll be there watching them, I'm selfishly pleased :-)

35. Jay replied to comment from Reno_Ty...

April 26, 2009 3:44 PM

I noticed you stated "variation", i don't feel squat snatch is a significant "variation" from the overhead squat. That being said, i was a competitor in the MidAtlantic Region and can tell you the CONSENSUS felt Sunday's workout lacked a bit of creativity. Sat. was a great set of workouts and went very well, but after that workout was announced you could sense the tension and disappointment. If you mastered the squat snatch you were at a HUGE advantage versus the field considering Sat.'s workout and Sunday's. Props to the volunteers, even though Jeff lost his temper WAYY too much on Sunday toward them, they were awesome.

Regardless, the experience was unforgettable and i will without a doubt return next year simply because i luv xfit.

36. Andrea wrote...

April 27, 2009 10:39 AM

I competed in the Mid-Atlantic challenge in Oct 2008 at BWI. Some of the girls from CF Fairfax who competed this past weekend were there too competing (Glory/Maggie).
I was in 1st place going into the 2nd WOD. The WOD was Five 95lb SDHP, ascending to descending burpees and 25 Dunders. The SDHP and burpees were not a problem. The D-Unders....thats another story...I had really never d-undered before that day. I ended up coming in 5th place.

Anything can come out of the hopper - Lesson Learned.

37. Reno_Ty replied to comment from Jay ...

April 27, 2009 3:29 PM

Fair enough. I'm mostly excited to see what kind of crazy WOD's everyone will be doing in Aromas at the games :-)
The mystery itself was enough to motivate me to buy my spectator pass :-p
And BTW, you wouldn't happen to be the winner of these qualifiers?