Alaska Sectional
Morning WODs
1. Max Clean and Jerk
2. Vertical leap
3. Max Watts on Concept 2 rower
A time limit will be given to complete your best score in all three events.
Two Mile outdoor run (Yes, be prepared to run in the elements, this is Alaska!)
Utah/Nevada Sectional
WOD #1
Clean & Jerk (Any way overhead) for 1RM
3 attempts at max consecutive muscle-ups
Each muscle-up of each attempt adds 7lbs for men and 10lbs for women to C & J total.
Event #4
4 Rounds for time:
Row 750m
30 Double-unders
15 Burpees
SD/AZ Sectional
Workout 3:
3 Rounds flying pull-ups (see video below)
21 / 10 Handstand push-ups (see video below)
30 KB Front squats 2 / 1.5 pood
150 meter Sand bag carry 80 / 50 lbs
20 Squat clean thrusters 135 / 95 lbs
Run 250 meters
50 Burpees
20 DB Shoulders to overhead 45 / 35 lbs
40 / 20 Push-ups (chest to easy button from staples and full extension with hands leaving the ground at the top)
Run 250 meters
50 squats
50 pull-ups (chin over the bar)
The actual games are July 16-18th, but this year there are regionals and sectionals that feed to the ultimate games, so it's a magnitude more difficult to even qualify. It's nuts.
The CA/AZ is particularly important as that's the one my friends will be competing at. I only have one complaint - that being, the flying pullups. For people with such a setup at their box or they can visit CF SoCal, I think it's a little too specialized. Yeah yeah, "highly varied" and "expect the unexpected"...but when only certain people have prior experience with said equipment, I'm interested in seeing how it works out. Men shouldn't have any problems, but I feel like women will.
For a competition, where you do it for a single weekend, the volume makes sense. For a routine you do every single day... it seems like way too much. On the other hand, if you watch "Sisu" - a documentary of 2009 CF Games' winner Mikko Salo - you'll see that some people thrive on huge amounts of volume. I believe his typical day included a 5k+ run or row in the morning, a full day of work as a firefighter and rescue diver, a strength workout, and then 2 CF metcons. He also rarely took rest days. The guy's recovery abilities are incredible.Lol. Those workouts look like the Sealfit ones I've seen lately. I honestly don't understand how people handle this type of volume.
We have a flying pull-up setup at CF Sunnyvale, although that's because we are inside of a climbing gym (Planet Granite). If you can do lots of kipping pull-ups and muscle-ups, you shouldn't struggle too badly with it. At any rate, it doesn't seem any less "fair" than any other event we might not be used too: sandbag runs, driving a spike with a sledgehammer, and so on. The skill level required isn't too high, so it seems ok to include it as one component in a test of overall fitness.I only have one complaint - that being, the flying pullups. For people with such a setup at their box or they can visit CF SoCal, I think it's a little too specialized. Yeah yeah, "highly varied" and "expect the unexpected"...but when only certain people have prior experience with said equipment, I'm interested in seeing how it works out. Men shouldn't have any problems, but I feel like women will.
Hey, wait a minute. I didn't say that second quote I was the one FOR the flying PUs.
I'm going to be doing the various qualifier workouts this month and comparing my scores to the official results. My 8+ rounds on this workout would've gotten me 7th place at the New Zealand qualifier. A bit disappointing given that this was the *3rd* workout the competitors would have done that day. For some reason, I've been struggling with pull-ups lately. Probably some glitch in my kipping technique and it cost me a lot of time today.
Do you do the typical kip? If you got a butterfly kip down, you could really shave some time off. If I ever thought of competing in CF, I would put a lot of time into that as part of my game plan.