Friday 110520

Four intervals of 3:00 minutes of work and 1:00 minute of rest:

25 Burpees
Max power cleans, 165# (110#) 

Post reps of the clean to comments.

IMG_0103
Heart, first word I thought of when seeing this photo.

The 2011 CrossFit Regional qualifying workouts have been announced.  This years events will be held over three days.  Friday, Saturday and Sunday, June 10th – 12th, at the Aurora public school stadium.  Lucky us it's in our backyard again, athletes from Utah, Arizona, New Mexico, Nevada and Colorado will gather as teams and individuals to qualify for the 2011 CrossFit Games held in California the last weekend in July.

For this years games we currently have 2 athletes who have already qualified for CA and will be heading to the games in July.  Jim Duwve qualified in this years Open by placing 13th in the world (Yes the entire world) in the Masters 50-55 division.  Matt Chan qualified for CA by placing 4th overall in the 2010 CrossFit Games.  We are excited to see what these two men will bring in July, but before we get there, we have a team of 6 and two other individuals throwing their names in the hat.

Team CrossFit Verve placed 5th in our regions Open, qualifying us for the Regionals.  Our team will compete in 6 workouts over 3 days.  We have 3 men and 3 women competing to bring our team to Cali.  Our team was chosen based on the athletes performance in this years Open.  Our team is: Emmalee Moore, Sara Weisbart, Sarah Levenhagen, Matt Chan, Zac "the green dragon" Pine and Chris Zienkievicz.  With alternates Addison Kozlow and Mas Godinez.  The two ladies that are heading in the arena as individual competitors are Beth Guse and Cherie Chan.

 Come out and cheer on your team, get tickets here.

Rumor has it that a posse of Ververs are already planning their trip to California.  Each year we get a group of amazing people together, cheer, laugh, play and bask in the California sun.  If you are planning to join us, here is the hotel information: 

Residence Inn Los Angeles LAX/Manhattan Beach
1700 North Sepulveda Boulevard
Manhattan Beach, California 90266
Phone: 1-310-421-3100

Post to comments if you are planning to go or have been in the past.

Now what you've been waiting for the 2011 CrossFit Regional Qualifyer Workouts are:

Individual Workouts

Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2
Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”) 

Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5
“Amanda”
9-7-5 reps for time of:
Ring muscle-up 
Squat snatch (135lb / 95lb)

Workout 6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint 

Team Workouts

Workout 1
For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row
Teams of 4 (2 men, 2 women)

Workout 2
Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3
21-15-9 reps for time of:
Deadlift (285lb / 185lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4
For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5
Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all 4 members to go through the workout.

Comments

  1. Congrats everyone competing at regionals and those qualified at the games!! Very cool! I hope to be cheering y’all on at regionals as well as the games! Hopefully there will be a good group of ververs heading to cali, that will be fun!

  2. J.Wrede :

    All I got from that was that Zac’s nick name is “The Green Dragon”! DAHAHAHAH!!!!!!

  3. Rich :

    I wish I could attend the Regionals, however I will be at Camp Dodge, Iowa doing field training with my Guard Unit.
    On the flip side, the hotel is booked and the plane tickets are purchased for the games in CA!
    Congrats to all the Verve Athletes – Badass!!!

  4. robyn :

    BBQ at the Kunick-Bosch house – tomorrow, Saturday around 3pm. Bring a beverage, a little meat (we will have some) and a side to share. Hopefully it will be sunny and we can play some yard games:)

  5. Courtney :

    GREAT picture Sara! I’m so proud of all you regional bound folks, I can’t wait to lose my voice cheering for you. Congrats!!

  6. Chris K. :

    Wow. Those regionals workouts. Just wow.

  7. Slaughter :

    Epic.

  8. Ali :

    I can hardly wait!!! We booked 3 hotel rooms and a bunch of us are planning on driving out there and sharing some rooms! If you are interested in joining in on the car pool/hotel rooms email me alexandra.f.nichols@gmail.com. Should be a rad time:) Oh and the more the merrier!

  9. Matt :

    Thx Luke and nooners – great class!
    27,18,15,15. Suckin’ wind!
    So excited about regionals!!!!!!!

  10. David S :

    14 (155),13,10,9 RX

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