Rest Day
The Nor Cal Qualifiers are upon us next weekend. CROSSFIT EAST SAC WILL BE CLOSED ALL DAY FRIDAY MAY 1ST AND SATURDAY MAY 2ND. There will be about 18 of us competing and hopefully at least that many more coming out to cheer us on. Most of you will be required to scale the following events. We will practice out techniques all week and be as prepared as we can be for the event. Judging by the difficulty of workout B, there will be lots of athletes scaling the WODs. We have done everything we could to prepare you all in a short period of time. Get ready to kick some booty next weekend and show the CrossFit community what CFES is made of. We are very proud of all of you and know that you will all represent very well.
The workouts for Saturday are as follows:
Workout A*
For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's
up to you to decide on the technique to employ for the
shoulder-to-overhead movement (shoulder press, push press, push jerk,
etc.). Efficient technique will be rewarded.
Scaled Version:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)
* There will be a ten-minute cap for this workout.
Workout B
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)
It's
up to you to decide on the technique to employ for the
ground-to-shoulder movement (power clean, squat clean,
deadlift-and-curl, etc.). Efficient technique will be rewarded.
Qualifier for male athletes – 10 reps of each exercise must be completed
Qualifier for female athletes – 4 reps of each exercise must be completed
Scaled Version:
Jumping Muscle-Up
Ground-to-Shoulder (Male: 115#, Female: 75#)
Other Important Details
Workout
A and Workout B will be run simultaneously. The first heat for both
workouts will begin at 9am and run in 20-minute increments thereafter.
There will be a morning session from 9am to 12pm, followed by a 1-hour
break. Competitors will switch workouts and the afternoon session will
then run from 1pm to 4pm.
The top 40 males and top 20 females
from Day 1 will move on to compete in the Day 2 workout. The Day 2
workout will be announced at the end of Day 1. No scaling will be
allowed for the Day 2 workout.
Heat assignments will be posted
on the Nor Cal Qualifier Blog on Wednesday night, April 29. This means that you'll know
exactly when you'll be going. Workouts and heats will be randomly
assigned.
COMPETITORS!!!
What You Need To Do And When You Need To Do It!
Email norcalcfregionals@gmail.com with the following information:
Name
Age
Gender
Workout A: Rx'd or Scaled
Workout B: Rx'd or Scaled
Name of person who made credit card payment for registration (if other than yourself)
You need to have this email to them by Tuesday 4/28 at midnight. That's a hard deadline. If they don't receive an email from you, you will not be placed in a heat for the workouts.
The Saturday Morning 9:00 AM Crew. Great WOD, great folks. 10 minutes of CrossFit intensity always proves enough to leave the masses delirious and begging for more.
