So Cal Regional Qualifiers

April 16, 2009 8:00 AM

Posted in Regionals »
26 Comments » on this entry

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The Southern California Regional Qualifiers are happening this weekend. They will be held at the Orange County Sheriff's Regional Training Academy. The workouts have just been announced, and will be:

Workout #1

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

This heat will consist of a 25 minute period in which you must complete the workout.

Workout #2

3 Rounds for time of:
450m Run
30 Overhead Squats x 95# (65# women)

There will be a 20 minute period in which you have to complete this workout.

Workout #3

Will be announced on Saturday afternoon.

Good luck to everyone!

26 comments on this entry.

1. jason wrote...

April 16, 2009 8:26 AM

holy brutal. good luck with that, guys.

2. Aron wrote...

April 16, 2009 8:34 AM

I can't spectate that is.

Bring lotsa water, it is going to be a hot one!

3. Zach @ CFLV wrote...

April 16, 2009 8:53 AM

Holy leg-killers!

Best of luck to my friends competing out of VCF and San Diego! Get some!

4. Susannah wrote...

April 16, 2009 9:17 AM


I'm having a cheeseburger after this one.


5. Shirley wrote...

April 16, 2009 9:31 AM

This is gonna be fun! good luck to all!

6. Tom W wrote...

April 16, 2009 9:53 AM

Wow, those will be a real test that's for sure. Good luck to all!

7. Brandon B. wrote...

April 16, 2009 10:21 AM

"At no point may you use the momentum from the clean to get the barbell overhead. A good rep will necessitate a pause in the upward momentum of the barbell at the top of the power clean."

So, if you are too fast, too strong, or too powerful, you will maintain a distinct disadvantage. Cool.

8. Damon wrote...

April 16, 2009 10:56 AM


A clean & jerk is what it is and that's not a snatch. What's the problem? If you're "too fast, too strong, or too powerful" then you'll be clean & jerking 155# a lot faster than I would be.

9. Jeremy Kinnick wrote...

April 16, 2009 11:04 AM

My legs are already sore! Great workouts though! Will be an incredible challenge.

April 16, 2009 11:28 AM

I think it means you can't do a squat clean into a thruster.

11. Brandon B. wrote...

April 16, 2009 11:36 AM


The problem is the following:

One of the tenets of crossfit is to do as much work as possible, as fast possible. (The obvious caveat being that the work has to be done with the rx'd rom). So requiring a "pause in the upward momentum," I think, is counter to this principle.

12. Dan replied to comment from Brandon B. ...

April 16, 2009 1:10 PM

The exercise is a POWER CLEAN, followed by a motion to overhead, whatever that may be. A completed Power Clean requires a pause. It is not in any way a SNATCH.

You kinda defeated your own point when you noted that the caveat is that the work must be done "w/ the Rx'd ROM", which is clearly stated. Soooo, you're still adhering to CrossFit's principle of doing as much work as possible, as fast as possible.

13. Tom replied to comment from Dan...

April 16, 2009 3:23 PM

I think he wasn't saying they should be able to do a snatch (correct me if I'm wrong). I think he's referring to how many times in workouts like Grace, for example, people going for time will drive the weight overhead straight out of the dip in the catch of the power clean, without standing and then re-dipping.

Although I don't really see what the big complaint is. Requiring squat cleans means you can't do a faster power clean, even if you're strong enough. How is this different? As long as it's clearly explained and consistently enforced, then those are just the movement standards that need to be met.

14. Brandon B. wrote...

April 16, 2009 3:25 PM


ROM (range of motion) has to do with distance traveled, not a particular time allotment requirement. And, yes, I understand the difference between a power clean/jerk and a snatch. Further, I understand the standard range of motion requirements for the respective exercises.

If the language that I previously quoted were applied to Grace,for example, the pausing requirement would adversely affect the amount of work that could be done in a particular amount of time during that WOD. Thus, if you do Grace with the pause requirement during each rep, your time is going to be significantly slower than if you were to do the same WOD without the pause requirement. This would be the case even if the range of motion requirements were identical for each WOD.

15. COS wrote...

April 16, 2009 3:40 PM

I agree with Brandon. I feel the only requirement should be to move the barbell from the ground to a full lockout postition, making contact with the front of the shoulders along the way. There should be no required amount of time to pause with the bar in the rack postion.

One of the main goals of the standards to keep the requirements as clear as possible and as least subjective as possible. I think this standard will just create more controversy over who is pausing long enough and who isn't. The most efficient movers will obviously pause for the absolute minimum which can easily become borderline "cheating".

In the 08 games the squat clean into thruster was a perfect example of getting more work done in less time. In this situation it would be: ground to full lockout, touching the front of shoulders on the way. Case closed. No discrepancies.

16. Josh Bell wrote...

April 16, 2009 3:46 PM

I have my money on Jason Salyer from UCR!!!

17. Zach @ CFLV wrote...

April 16, 2009 11:05 PM

I'm pretty sure they are creating more work by enforcing a 'pause' but I don't think the word 'pause' should be used to describe the ROM.

They are looking for a power clean to a standing position, then re-dipping for the beginning of the jerk. You are actually having to do more work by having to go back down in the dip from seperating the movements. Therefore, the truly stronger, faster, more technically proficient would win.

There should be no discrepancies if the power clean is racked, stood to full extension of the hip, and then a jerk was initiated - hell, by those standards you could just press and save yourself the distance of the dip ;-)

18. StevieV wrote...

April 17, 2009 12:12 AM

I thinks there are good points on both sides of this argument. I primarily agree with Tom who wrote "As long as it's clearly explained and consistently enforced, then those are just the movement standards that need to be met."

I guess you could take up your arguments with the people who created the WOD but my guess is you will lose. Or you could start your own crossfit games and run them as you wish.

19. StevieV wrote...

April 17, 2009 12:15 AM

one more comment.

The people who established the WOD might be thinking of safety first. And by forcing proper movement technique they will encourage safety. Just a thought.

20. "the newG" wrote...

April 17, 2009 12:56 AM

I'm just saying it might be a little easier to judge if they take out the power clean/overhead anyhow with a "pause in upward momentum" and replace it with virtual shoveling, who's with me? How are you going to staple the crossfit games winner "the fittest man on the planet" if you limit his usable strength/agility/coordination/power/balance by making up hokie pokie rules? You should be more concerned about a person bouncing weights off the ground or something stupid like that, then a persons ability to support the weight in his hands from the ground to overhead, without taking a break to rest at the shoulders.

21. Johnny Di Gregorio wrote...

April 17, 2009 8:16 AM

I think, that for every one who is competing (Me included), it is much easier to just listen to the rules and regs that Steve put up and Do them, rather than sit here and complain about not getting to do the lifts the way you want to do them.

I too would much rather do a Power clean to a thruster/jerk.

Id also much rather not do chest to bar on the pullups.

But you know what?.. If they didnt set a standard that is a little harder than what we are used to, it wouldnt separate the really fit people that can be thrown little curve balls like this and still kick ass, from the people who cant.

I say, all the opinions in the world about not liking what steve ruled isnt going to change the events.. so just focus your brain on getting there, pausing, Jerking that shit... and moving on to how much our legs will burn doing 180 air squats.

Good luck to every one. WE will NEED IT.

22. CF wrote...

April 17, 2009 10:06 AM

The rules are set in place for range of motion and tech. Everyone must follow the same protocal. You either meet the requirements of the rep. or you don't. No matter what the rules had stated, your not going to please everyone. Good luck to all.

23. Scott Jenkins wrote...

April 18, 2009 6:31 AM

Just tried your workout number 1, its a real killer and the rep formats seem ideally set for you to keep going. My opinion is this workout is down to whoever is prepared to put themselves through the most pain. Enjoy. Took me 13.32 as rxd.

24. Brandon Ecker wrote...

April 18, 2009 9:54 AM

I tried workout number 1 as well. Shit its hard. The 6th round adds another level of difficulty obviously then the 5 round workouts present for us. For me it was a mental thing getting through 6...anyway I got 12:54 and I'm anxious to see how that holds up in such a strong region and I hope it can transfer to my qualifier in Ft. Worth. To all the competitors, for what its worth in my humble opinion, you are all warriors and it takes a special kind of person to just compete in these events. NICE WORK TO ALL!

25. Erikl 6'3"215lbs 38yo wrote...

April 18, 2009 12:00 PM

Any results from the early heats?

26. will wrote...

April 18, 2009 8:15 PM

I'm 18 so I just hope i beat Connor Martin's time. I did wod #1 in 10:11.I think I couldve gone a lot faster on the air squats but I paused a little at the top of each one to make sure I had done full ROM. I can't wait for the results to be posted.