Thursday, June 6, 2013

CrossFit Games 2013 - Northern California Regionals

2013 CrossFit Games - NorCal Regionals

In February, CrossFitters all over the world participated in the CrossFit Games Open.  The top 45 men and women, and the top 30 teams per region are invited to compete at Regionals.  The top three athletes from each division and the top 3 teams are then invited to compete in the CrossFit Games in LA.

This was my third year attending the NorCal Regionals.  Having gone to a few of these now, it's amazing to see how mainstream CrossFit has gotten.  Everything has blown up: overall camaraderie, general attendance, upgraded equipment, increased ticket prices, increased vendors & products, t-shirt ridiculousness. and people even asking Jason & crew for their autographs!

NorCal CrossFit sent five individual athletes and one team this year.  The individual athletes were: Jason Khalipa, Garret Fisher, Pat Barber, Miranda Oldroyd, Molly Biss, and you might as well count Neal Maddox.

 2. Now, a giant Pat Barber head, too.

This year, there were seven workouts total: three workouts on the first day and two workouts each on the other two days, and all athletes participated in each workout. 

These were the workouts (photo credit to CF Games):

Individual WOD 1: Jackie.  10min cap.  For time:
  • 1000m Row
  • 50 Thrusters 45#
  • 30 Pull Ups
Team: Pair Jackie (1 man, 1 woman): relay style.  Woman does Jackie then man.  15min time cap.

2. Rowing.

3. Miranda for the win!

WOD 2: Overhead Squat.  7min to find 3RM Overhead Squat.  Bar starts at the ground.  Men/women can open at 135#/85#, 185#/125#, 225#/155#, or 255#/175#.  Men/women can increase by 10#/5# after making the opening weight.  Minimum requirement: 3 OHS at opening weight.
  • 50 Pistols, alternating legs
  • 30 Hang Cleans 225#/135#
Team: Overhead Squat (3 women, 3 men): 7min to find 3RM Overhead Squat.  Women go first then 2min rest and immediately start WOD 3.  Can start at any weight.  Minimum requirement: 3 OHS from each team member at opening weight.

4. Elyse!!

5. Annie Sakamoto, 175#!

WOD 3: Burpee Muscle Ups.  2min after WOD 2, immediately start WOD 3.  Rings are set to 88"/82".  Minimum requirement: 3 reps.  7min time cap.  For time:
  • 30 Burpee Muscle Ups
Team (3 men, 3 women): 7min AMRAP burpee muscle ups.  Men start WOD 3 first then do WOD 2 after 2min rest.  Minimum requirement: 3 reps for 2 athletes per gender.

6. Elyse and Sally!!

7. Chyna, killing it.

WOD 4: 100's. 25min cap.  For time:
  • 100 Wall Ball Shots 20#/14# to 10'
  • 100 Chest-to-Bar Pull Ups
  • 100 Pistols, alternating
  • 100 1-arm Dumbell Snatches 70#/50#
Team (3 men, 3 women): All 3 men first, then 3 women.  25min time cap.  Relay style, each member must complete 30 reps of each of the movements above.

8. Ladies on C2B.

9. Wall balls.

10. Garret, finishing strong.

WOD 5: Deadlift/Box Jumps (2011 Regional WOD).  8min time cap. 21-15-9:
  • Deadlift 315#/205#
  • Box Jump 30"/24"
Team (1 man, 1 woman): 11min time cap.  Relay style, man first, then woman.  Same rep scheme except Deadlift at 275#/185#.

11. Strong Sally!

12. One day I'll be able to do 215# DL for reps..

13. Pat and Garret on Box Jumps

14. Liz's epic 2nd place finish!!!!!!

WOD 6: Chipper: 15min cap.  Minimum Requirement: 25 HSPU.  For time:
  • 100 Double-unders
  • 50 Handstand Push Ups
  • 40 Toes-to-Bar
  • 30 Shoulder-to-Overhead with axle 160#/100#
  • 90' Walking Lunges with axle 160#/100#
Team (1 man, 1 woman): 15min time cap. Minimum requirement: 1 HSPU from each member.  For time:
  • 100 Double-unders, 50 each
  • 50 HSPU, while partner holds a handstand
  • 50 Toes-to-Bar, while partner hangs from the bar
  • 50 Shoulder-to-Overhead with axle 160#/100#, while partner holds axle in front rack
  • 90' Walking Lunges with axle 160#/100#, man first then woman, both can be moving
15. The guys.

16. Molly!

17. Axle action.

18. Sarah on lunges.

 WOD 7: Rope Climb/Sprint/Clean: 10min cap.  Minimum requirement: 4 rope climbs.  Four rounds for time:
  • 2 Rope Climbs, 15' ascent
  • 100' Sprint
  • 4 Squat Clean 225#/135#
  • 100' Sprint
Team (3 men, 3 women): 20min time cap.  For time:
  • 1 man and 1 woman will each complete 3 rounds of:
    • 2 Rope Climbs 15'
    • 2 Squat Cleans 225#/135#
  • 1 man and 1 woman will each complete 3 rounds of:
    • 2 Rope Climbs 15'
    • 3 Squat Clean 225#/135#
  • 1 man and 1 woman will each complete 3 rounds of:
    • 2 Rope Climbs 15'
    • 4 Squat Clean 225#/135#
I enjoyed watching our trainers and all the athletes compete!  Congratulations to all who made the podium, and to Jason for winning Regionals again this year!!!  World records were set.  PRs.  Plenty impressive performances, for sure.  Also, Hawaii made some noise!  CrossFit 808 won the team division, and Elyse, Noel, Adam, and Dirty kicked some major booty in the individual division.  Looking forward to the games in July!

19. Jason on cleans.

20. Guts and intensity.

21. Kyla on rope climbs!

22. Top men on rope climbs.

23. Advancing to the Games!

My Thoughts

My thoughts about Regionals and our gym are very different this year compared to the last couple years.  Last year, I drank the kool aid and I couldn't be more excited about CrossFit, the community, competition, and the swag.  I was also on the team last year and felt supported by my peers and the NorCal CrossFit community and coaches.

This year, I was bitter about not having the opportunity to compete for a spot on the team, and leading up to Regionals I was even a little jealous that I wasn't on the team.  However, all those feelings disappeared when I arrived on Friday afternoon and ran into one of our coaches.  I asked the coach what event was going on, and they had no idea that our team was on deck to go next.  When we got inside, we managed to find a spot in the front row to watch our team compete in the OHS/burpee muscle up workout.  I looked around and behind me, and I was disappointed to see no "sea of blue" and none of our coaches/individual athletes supporting our team.  At that moment I realized I would rather not be on the team than be on a team that's neglected and unsupported.  Even though the athletes need to warm up, etc, they weren't up for at least another hour... and even so, a true coach will still be there for their athletes.  Sarah Hopping, from Arena Ready was up to go in less than 30 minutes and yet, she was in the crowd with us, cheering and supporting her athlete, Liz.  A dedicated, real coach is more than your instructor.  Our gym feels more like a group of people than a real gym.  I probably just offended half of you, but that's how I really feel.

Unfortunately, I couldn't stay for all three days since there were no more hotel rooms available on Saturday night.  The performances I did get to watch though, were very impressive and inspiring: Annie Sakamoto (obviously, small people), Team 808, our team and individual athletes, just to name a few.  However, I was particularly impressed and stoked by my good friend Liz Terry's overall performance.  It was her first time competing at Regionals as an individual.  Her determination and consistent push through her weaknesses was insane and truly amazing to watch.  In addition, she got 2nd place on the deadlift/box jump workout!  Way to throw down with the hot shots, climb the ranks, and finish strong!

Congratulations to everyone who competed and those who qualified for the Games!

Related Posts:
2013 CrossFit Games Open
2012 CrossFit Games Congratulations Jason | Summary
2012 NorCal Regionals: Summary | Individuals | Team | CrossFit 808 | Pre
2012 CrossFit Games Open
2011 CrossFit Games: Day 1 | Day 2 | Day 3