NorCal Regional Qualifiers

April 25, 2009 9:32 PM

Posted in Regionals »
5 Comments » on this entry

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The workouts for Day 1 of the NorCal Regional Qualifiers have been posted.

Workout A

For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

It's up to competitors to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.).

Workout B

Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)

It's up to competitors to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.)

The workouts will be run simultaneously, with competitors switching workouts later in the day. For more information on the workouts and the event look here.

5 comments on this entry.

1. Richard wrote...

April 25, 2009 9:45 PM

These look like great workouts. I like the fact that competitors can strategize their movements for max performance. Kudos to all involved with the great design! Good luck to all the competitors!

2. Not a math major wrote...

April 26, 2009 8:32 AM

The weights on the first WOD jump out at me - it doesn't hold to the CrossFit ratio of 66% or 70%, from male to female.

Typically speaking, when you see a female Rx'd weight at 95lbs, the male would be 135lb. If the male is all the way at 165, shouldn't the female weight be closer towards 110?

It's probably not a typo as it's listed the same way (165/95) on both sites, but I've never seen the ratio so far apart from male to female... roughly a 58% decrease.

3. "the newG" wrote...

April 26, 2009 9:02 AM

Im sure there is a reason for everything. You could also say the same for the disparity in muscle-up reps as well. Im sure there was more then enough thought that went into the preparation of this event. I myself would love to see 135lbs STO, but then again, im not trying to be the fittest man on the planet.... not this year at least. It looks like Norcal will be sending the strongest athletes to the games; they might be taking that "FITTEST MAN ON EARTH" title seriously.

4. Zobre wrote...

April 27, 2009 4:44 PM

I am looking for clarification on about Workout B.
I understand that you can do multiple reps of one exercise and then switch to the other.

But do you have to continue to do both exercises after the 10 reps of each has been achieved?

Can you raise your score (Max Reps) by doing more of one exercise than the other like in example 1?
Ex 1: 10 MU, 10 PC in three min, then 16 MU and 8 PC in the remaining seven min = 10+10+16+8 = 44 reps in ten minutes.

or would it have to be equal reps of the two exercises...
Ex 2: 22 MU and 22 PC in ten minutes (sets broken) = 44 reps in ten minutes.

5. "newG" wrote...

April 27, 2009 7:11 PM

You can do any number of reps for either exercise, but for your score to "count" and keep you in the running for the top 40 competitors, you must score at least a minimum of 10MU and 10Cleans within the 10mins. You can do 90MU/10Cleans, 10MU/21Cleans, or 18MU/21Cleans and you can get to those numbers how ever you deem fit, or crossfit that is ha ha ha.