CrossFit SoCal Sectionals Summary

What a great experience!

I loved the CrossFit SoCal Sectionals and HUGE props to CFLA for a seriously impressive event. Great programming and logistical coordination.

There was a lot of beasts at the event and it was fun to be a part of it. Sadly, I had a “chink in my armor” (http://journal.crossfit.com/2009/09/the-chink-in-my-armor.tpl) and it was exposed in the second workout. I came into WOD#2 ranked 28th out of 170+ guys. Not too bad. But the shoulder strength demanded for 24 Handstand Push Ups was not available to me and I couldn’t get through it.

Overall I was pretty happy with about 95% of my performance. I made a comment earlier that ironically, it’s always the final 5%, that last little bit, that makes all the difference. I want to thank everyone who came out and supported me and our gym. It was cool to meet a lot of you guys out there.

It’s now time to get back in the gym!

Gotta love CrossFit.

In case you forgot, here were the workouts:
Day 1:
WOD 1 "Stadium Chipper"

This WOD is "for time." You will be starting at field level, and will be running through a zig-zag course up and down the stadium steps a total of 3 times up and 3 times down. At each landing (top and bottom for a total of 6), you will be required to perform a certain number of reps of a movement. Your time is based on your cumulative time from the start to the finish line.

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10' - 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

WOD 2 "Double Down"
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.

Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row

Day 2:

WOD 3 "Six Max Efforts"

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time