Team Comp. Tomorrow at Crossfit Oakland
All right, so here's how it's going down this Saturday 2/21, beginning at 11am.
The workout will involve 3-person teams. For scoring purposes, results will only count if there's at least one woman on the team. This doesn't mean that all comers won't be welcome (they most definitely will be), it just means you won't be in the running if you compete with an all-male team.
The Workout:
For Time:
100 power cleans @ 185#/115# (floor to shoulder)
100 push jerks @ 135#/95# (shoulder to overhead)
Followed by 100 burpees
The Rules:
1. During the barbell lifts, only two people can be going at once (one person will always be resting).
2. During burpees, only one person can be going at once (two people will always be resting).
3. The burpees cannot be started until both of the barbell exercises are complete (100 reps of power cleans and push jerks are done with).
4. Teams can divide up the reps for each exercise however they see fit. Everyone on the team must do at least one rep of each of the exercises for their score to count.
The descriptions we've chosen for the barbell lifts can only loosely be called power clean and push jerk. For all intents and purposes, for a rep to count for the clean, you have to move the barbell from the floor to racked on your shoulders, with legs and hips fully extended. For a rep to count for the jerk, you have to move the barbell from your shoulders to overhead, with a portion of the ear visible in front of the shoulder, and with arms, legs, and hips fully extended.
This means you can power clean the barbell; you can deadlift and reverse curl it, you can do whatever you need to. It means you can shoulder press the weight overhead, you can push press, push jerk, or split jerk it. Obviously, more efficient technique will be rewarded, but the choice is yours. You simply have to meet the standards for the movement for a rep to count.
Click on the "Continue reading..." link below to see photos of the bottom position and top position for the three movements that will be contested this Saturday (power clean, push jerk, and burpee). These are the movement standards for the competition. Read them, study them, know them.
And one more note: Scaling of the workout will be allowed.
CFO people: Post to comments if you're going to participate.
Other Affiliates: Post to comments and let us know how many people you'll be bringing to compete.
This will help us plan for Saturday.
And post questions about the competition to comments.
Continue reading "Team Competition Details!"
Please Contact Dave at 262-844-8158 if you have any questions about meeting up in the morning due to the fact that I am in LA right now. My understanding is that Dave wants to leave Santa Clara around 10:00am tomorrow. If you would like a ride or to carpool please show up at that time.
TOMORROW THERE WILL ONLY BE A 9:00AM CLASS do to the competition.
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Crossfit Santa Clara Workout for Tomorrow:
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
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In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
FULL SQUAT SNATCHES!!!!!!
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Crossfit Santa Clara's newest member, Jared. Jared got hooked in by Daniel C. and is excited to try out the Crossfit method. If you see Jared around please welcome him to the club, welcome to the family!
