Wednesday, December 19, 2012

NorCal CrossFit Kenya Competition

NorCal CrossFit Kenya Competition

Our gym held our "Kenya Competition" this past weekend at our Saratoga location.  The purpose of the competition was to raise $28k to build two schools for kids.  No prizes, no profit, just raising money towards building schools in Kenya.  Individuals went on Day 1 and Teams went on Day 2.  To make it accessible and fun for everyone, there was only an open division, which meant all workouts will be doable by the majority of our members.  No muscle ups, no HSPU, no heavy loads.

The competition is not trying to be like the CrossFit Games. It is simply a way for people to push themselves, get to know some great people, and have a good time raising money for schools in Kenya.

I was going to do the team part of this competition but did not since my hip is injured.  By the way, not from working out, but from too much sitting with poor posture.  Maybe I'll write a blog post on this next.  So instead, I came out on Saturday to spectate, and to support and cheer on some friends who were competing.  It was great to see people do their first CrossFit competition, PR, and a range of athletes push hard through the workouts.

Because the workouts were meant for everyone to be able to do and have fun doing, movements could be scaled.  Snakey pushups, knee diving snatches, tucks for L-sits, and step ups were all reps.  I think if I did it, I would be pretty conflicted on whether to hold myself to the movement standards or to go for the higher place.

Saturday: Individuals
Day 1 of the Kenya competition was for the individuals.  Most of the competitors were from our own gym.  So it was great to watch and see how far people have come along since I last saw them.  

Individual WOD 1: 8min AMRAP:
  • 10 Power Clean 95#/65#
  • 10 Burpees over the Bar, anyhow
2. Tina on cleans

Individual WOD 2: 7min to establish your best:  
  • Snatch, anyhow
  • Max DU
3. Danny working up to a max snatch.

Individual WOD 3: 12min AMRAP: 8-16-24 (if you finish all three rounds, go back to 8, 16, 24, 8, ...): 
  • Front Squats 115#/75#
  • Hand-release Push Ups (snaking ok)
  • Box Jumps 24"/20" (step ups ok)
4. front squats yea yea.

Final Individual WOD: Top 6 advanced.  Elimination style: last person done or person who completed the least amount of reps are out after each round.  Worth double.  Each station is 3min long.
  • Stations:
    • 45 Wall Ball Shots 20#/14# to 10'
    • 40 C2B
    • 35 Box Jumps 30"/24" (or step ups)
    • 30 Deadlift 225#/155#
  • At the end, the top two remain.  Prowler push off.
    This was probably one of my favorite workouts to watch at the games this year.  Almost half the athletes could not complete this workout within the time cap.  Yet just looking at the workout on paper, did not give that impression.
5. Deadlifts.

Sunday: Teams
I wish I could watched this!!!  I heard a lot of local boxes came out to participate in the team competition.  I like team competitions.  These are always a ton of fun.

6. All the teams!

Team WOD 1: 10min time cap.  For time: 
  • As a team, accumulate 2min L-Sit (knees bent, feet off the ground)
  • Partner Carry, 100ft (only 2 people can touch the ground at a time, or 5 burpee penalty)
  • 50 Overhead Squat 95#/65#
  • Partner Carry, 100ft (only 2 people can touch the ground at a time, or 5 burpee penalty)
  • As a team, accumulate 2min L-Sit (knees bent, feet off the ground)
7. L Sits!

Team WOD 2: Max weight in 12min.  Score is the sum of the max lift for each teammate.
  • 500m Row
  • 1 attempt at max Thruster.  1 teammate goes at a time, Round Robin style.

8. Yes!  Little people kicking ass!  120#

Team WOD 3: 7min time cap.  For time, one person working at a time:
  • 50 Burpees
  • 60 Snatches 115#/75#, anyhow
  • 50 Burpees
9. Sarah on snatches.

Final Team WOD: Top 6 teams.  18min Time Cap.  Each partner rotate through each station:
  • 15 Clean 135#/95#
  • 20 Push Press 95#/65#
  • 25 Box Jumps
  • 40 Double Unders
  • Top 4 teams to complete the above advance to:
    • Max Muscle Ups (each team member must try)
This workout sounds so much fun!  Seems right up my alley.
10. The final workout: stations.

11. Finishing off with MUs.

Overall, I had a great time!  I wish I came on Sunday to watch the team events.  It would have been nice if the people going to Kenya to build these schools made an appearance.  Anyway, some impressive performances and it was great to watch friends push hard and push each other.  I think that is because most of the people in the competition were from our gym and I knew most of them.  Congratulations to all the competitors, and those who competed for the first time, those who PRed, and of course, those who made it to the podium!

12. Individual Men winners

13. Individual Women winners.

14. Team winners!

Other Competitions Watched: Lift Off & Send'em Off | Brethren Team Throwdown 2011
NorCal CrossFit: Holiday Party Potluck 2012 | Redwood City Grand Opening