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The Workouts
The Individual Workouts
The Lift:
Two hand overhead, anyhow.
The most efficient way to accomplish this will be with a clean and jerk. You must lift the barbell from the ground to overhead and finish in a stable, unmoving, locked out position. The athlete’s elbows, shoulders, hips and knees must be locked out and unmoving, and the athlete must wait until the judge gives the audible and visual cue to lower the weight. The bar must be dropped in a controlled manner, with the athlete’s hands on the bar past the hips, for the lift to count. We are not using USAW rules, and press outs, while very, very inefficient; will not be cause for a "no lift". That's why we aren't calling it the Clean and Jerk.
The women will be starting this event at 8:00 AM. The men will be starting at 10:00 AM. There will be 4 athletes assigned to a platform, and each platform will have 25 minutes for each athlete to complete as many attempts as they wish. (And yes, this is plenty of time.) Each platform will lift in a round robin format, regardless of the weight being attempted. Athletes will be grouped on a platform according to the ranking they earned with their performances at the Sectional Qualifiers.
The Run:
1400 meter run for time
The men will be starting with the run at 8:00 AM. The women will start running at 10:00 AM. Athletes will be started in the reverse order of each athletes rank. The athletes that placed the highest at Sectionals will be running first. This run is in a time trial format. Each individual runner will be started every minute.
The Triplet:
3 rounds for time of:
500 meter row
12 overhead squats, 115 lbs (75 lbs)
50 double-unders
The double-unders will be counted each time the rope passes completely under the athlete’s feet. You will be able to use your own jump rope, so bring one if you would like. We will have jump ropes to use as well.
The overhead squat will be performed from a complete lock out of the arms, shoulders, hips and knees. Descending until the hip crease is below the patella and then returning to a complete lock out of the arms, shoulders, hips and knees. You may squat snatch into the first rep.
This workout has a 15 minute cut-off.
The Affiliate Team Workouts
Team Suicide Run
This is a timed event that takes place on a regulation soccer field. It will be an 8 line suicide run, done as a four person relay team made up of 2 men and 2 women. The field is divided into 4 equal sections. The total distance run by the team will be 2000 meters
The legs are run as follows:
Woman #1 runs to the 1/4 line and back
Man #1 runs to the 1/4 line and back
Woman #2 runs to the 1/2 line and back
Man #2 runs to the 1/2 line and back
Woman #1 runs to the 3/4 line and back
Man #1 runs to the 3/4 line and back
Woman #2 runs the full length of the field
Man #2 runs the full length of the field
Woman #1 runs to the 3/4 line and back
Man #1 runs to the 3/4 line and back
Woman #2 runs to the 1/2 line and back
Man #2 runs to the 1/2 line and back
Woman #1 runs to the 1/4 line and back
Man #1 runs to the 1/4 line and back
Woman #2 runs the full length of the field and back
Man #2 runs the full length of the field and back
Team Snatch
Each team of 2 women and 2 men will have 30 minutes for each team member to complete the heaviest snatch that they can. The total amount of weight that the team lifts will be subtracted from the overall accumulated time.
The barbell will start on the ground and finish motionless overhead with the elbows, shoulders, hips and knees completely locked out.
The feet must be parallel with the barbell in the finish position.
The barbell may not come in contact with the upper torso on the attempt.
The athlete must wait for the audible and visual signal from the judge before the weight can be lowered to the ground.
Upon completion of the lift, the athlete may drop the weight, but must have their hands on the bar until it passes their hips when lowering the weight.
The athlete may squat snatch, split snatch, power snatch, muscle snatch, or any ugly variation made up on the spot.
Team Triplet
For time:
50 muscle-ups
200 overhead squats, 95 lbs (65 lbs)
3000 meter row
Each team must accomplish the above number of reps and distance as fast as possible. Each team can do the exercises in any order and in any rep scheme. You will have one set of rings, one 95 lb men’s bar, one 65 lb women’s bar and one rower. All three movements may occur simultaneously, but only one barbell can be in use at any one time. Each team can decide to divide up the work in whatever fashion they choose.
For the muscle-up
The athlete must start from a hanging position, with the elbows and shoulders completely extended. You may use a false grip or regular grip. If you choose to use a false grip, be aware that your judge may require you to turn out your hands at the bottom, to achieve the full elbow and shoulder extension. If you can achieve full extension without the turnout, that is fine. A turn out done without full elbow and shoulder extension will not be counted. You must achieve full elbow and shoulder extension and your body must be below the height of the rings when this extension is achieved.
The finish of the muscle-up is with the body above the rings, with the elbows in full extension. Your judge will give you an audible and visual signal when it is a good rep.
For the overhead squat
The start position of the OHS is with the barbell locked out overhead, with the elbows, shoulders, hips and knees in extension.
The bottom position is achieved when the hip crease is below the top of the patella. The barbell must be kept locked out overhead throughout the movement.
The finish position of the OHS is with the barbell locked out overhead, with the elbows, shoulders, hips and knees in extension.
Scoring
We will be using an Every Second Counts format. The total amount of time will accumulate throughout the weekend and we will subtract the total pounds lifted during the Team Snatch event. The lowest total time wins.
We will have the top 16 teams come back on Sunday afternoon for the Affiliate Team Finals. Sunday’s final workout will be announced on Saturday night at the completion of the Individual Workouts. The times from Sunday’s Workout will be added to the accumulated time. The lowest accumulated time will win and the top 8 teams will advance to the CrossFit Games in Aromas in July.
If you have questions, please go to the CrossFit Games site and post your questions there.
Update
The North Central Regional Games are fast approaching, and we have been hard at work getting everything ready. The Judges have already had six training sessions, with one more two hour session to go. The parallettes are built. The boxes are built. The pullup/MU structure has been built and was used at the Mountain States Sectionals. The workouts have been designed, submitted and approved by CrossFit HQ. Here are the details of the event.
Volunteers
We are still in need of volunteers, most notably on Thursday and Friday. We are in need of people that can be at Front Range CrossFit at 9:00 AM on Thursday morning to help load the trucks up with the gear and then travel down to the Douglas County Event Center, unload and then set it all up. We are a bit thin on Friday as well. Any help would be greatly appreciated. If you are interested involunteering, please register by Saturday, April 24th.
Judges
We are all set for Judges. We started Judges training back on March 6th, with the first of seven judging training sessions. Each judge had to commit to come to at least three of the 2 hour training sessions. Many of them have been to every one of them.
Affiliate Team Competition
As of 4/20/10, we have 30 Affiliate Teams signed up, but we only have 119 of the athletes that make up those teams registered. That number should be 180 athletes. The athlete registration for the Affiliate Team Competition closes at noon on Saturday, April 24th. That is in 4 days. After that deadline, each team will be stuck using the athletes that have registered to that point. That means that if a team cannot field a team of at least 2 men and 2 women, they will be disqualified.
If you originally registered your Affiliate Team, you received a confirmation email with a link to send to your Affiliate Team Members. You need to get that link to your team and get them to register ASAP. You are running out of time.
Individual Athletes
We currently have 108 qualified athletes that have signed up. The registration closes for the individuals at noon on Saturday, April 24th. If you have received notification that you are a qualified athlete, please register by that time.
Individual competitors will be ranked according to their performances at the Sectional Games. So the top five qualifiers from last year’s Regional Games will be ranked 1-5 and then the top finisher from each Sectional will be ranked 6-7, the second place finisher from each Sectional will be ranked 8-9 etc. We will be doing the different events in heats of 12 athletes, with the highest ranked athletes in the latest heats.
Spectators
There is a $50 charge for spectators, but you get 2 entry wristbands for that price. When you register as a spectator, you will be able to get someone else in with you. That second individual will need to be with you when you check in at the registration booth at the entrance to the Event Center the weekend of the Regional Games. There is no on-line registration for the second person.
Spectator online registration will close on Tuesday, April 27th at 9:00 PM. If you haven’t registered by then, you will be able to purchase spectator wristbands at the door. They will be the same price and they will need to be paid for with cash. There will be no credit card transactions at the Event Center.
| North Central Regional Games Timeline | ||
| Saturday, April 24th | Noon | |
| Affiliate Team Registration Closes | ||
| Individual Registration Closes | ||
| Volunteer Registration Closes | ||
| Sunday, April 25th | Noon | |
| Affiliate Team Workouts are released | ||
| Individual Workouts are released | ||
| Thursday, April 29th | 5-8:00 PM | |
| Onsite check-in | 5-8:00 PM | |
| Heat assignments are released | 5:00 PM | |
| Friday, April 30th | 8:00 - 6:00 | |
| Affiliate Team Comp | ||
| Master's Workouts #1 & 2 | ||
| Saturday, May 1st | 8:00 - 6:00 | |
| Individual Competition | ||
| Master's Workout #3 | ||
| Sunday, May 2nd | 9:00 - 5:00 | |
| Individual Comp | 9:00 - 1:30 | |
| Team Finals | 1:30 - 2:30 | |
| Individual Women's Finals | 3:00 | |
| Individual Men's Finals | 3:30 | |
| Awards Ceremony | 4:00 | |
All of the photo galleries are posted.
There are 1600 shots in total. Please click on the links below to access the 2009 photo galleries.
Awards
Misc Photos
WOD 1 Men
WOD 1 Women
WOD 2 Men
WOD 2 Women
WOD 3 Announcement
WOD 3 Final Men
WOD 3 Final Women
WOD 3 Men
WOD 3 Women
