NO CLASS TOMORROW AT 3:30 OR 4:30, everything else will be the same for tomorrow.
NO CLASS ON SAT OR SUN
CARPOOLERS??????????????????????? PLEASE POST TO COMMENTS IF YOU WANT TO RIDE WITH SOMEONE!!! Anyone who wants to leave at 4:45am can go with me.
How It Will Go Down Over the Weekend at the Nor Cal qualifier
Saturday, May 2nd
Volunteer Check-In: Begins at 6am SHARP! There will be a main registration booth for both volunteers and athletes. Please check in when you arrive!
Standards Meeting for Volunteers: 6:30am. This is a mandatory meeting for judges.
Competitor Check-In: 6:30am to 8am. Come to the registration tent to sign your waiver, get your athlete card, t-shirt, and competition number.
Competition Begins: We'll be running Workout A and Workout B simultaneously. We'll run both workouts from 9am to 12pm in the morning session. Then we'll take a 1-hour break, everyone will switch workouts (if you did Workout A in the morning, you'll do Workout B in the afternoon and vice-versa) and we'll run the afternoon session from 1pm to 4pm.
We'll be running 12-person heats for both workouts. You'll find out your heat time for the morning session and the afternoon session on the blog tomorrow (we're shooting for getting those details posted by no later than noon).
Saturday Night After the Day's Competition is Over
There will be two major happenings Saturday night:
- We'll be announcing the Sunday workout, along with a demonstration of the movement standards that will be in place for the workout.
- Pat Barber (4th place, 2008 CrossFit Games) and his band will be playing at the Ranch!
Judges: Also take note that we may be calling on you for a standards meeting either Saturday night or Sunday morning.
Sunday, May 3rd
We'll be running the top 40 men and top 20 women in heats for the Sunday workout from 9am to 1pm. A medal presentation will follow at the conclusion of the final heat.
All other competitors will have the chance to do the Sunday workout as well. It's optional, so you don't have to do the workout if you don't want to, but if you don't, you'll be missing out on a workout that will use the terrain of the Ranch in a way that's never been done in Games competition.
For competitors outside of the top 40/20, we'll be running the Sunday workout in two separate sessions:
- From 7am to 8:45am (for all you early birds)
- From 1pm 'til whenever the last heat is done (approximately 4pm if we have full participation in the morning heats)
We'll be providing a sign-up sheet for the two sessions Saturday night. Slots will be filled on a first-come, first-serve basis.
Address: The Ranch, 275 Dunbarton Rd, Aromas, CA 92115
Google Map of the Ranch
Workout for Tomorrow:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 081130.
Brian got his first muscle up!
Joey, Steven, and Brendan handling business at 4:30
Here's Ashley with a 95# squat clean, when she first started she could barely do 65# and I mean barely, Crossfit Works!!!! One thing I want to mention about both the pictures here is the ELBOWS! Ashley and Han both need to get there elbows UP, keeping your elbows up will allow the weight to be more centered over your body helping you to avoid that forward lean and ultimately making this move a whole lot easier.