Whoa - Curveball

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Scaling Option 1 - Novice
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Option 2 - Beginners
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

• CFD's Steve Gray will be heading directly to the CrossFit Games with his 19th overall finish in the 60+ masters category!
• Nigel Noriega has won the right to compete at the Regionals as an individual!
• CrossFit Davis is moving on to the Regional Affiliate Cup Competition!

SO AWESOME! Thanks to everyone for making the 2011 Open Qualifier great!

Nigel - Regionals Bound!

Steve Gray -- Heading to the CrossFit Games to compete in the 60+ masters category

• It should be noted that these strength charts a applicable to the slow lifts -- squat, deadlift, press and the like.
• Power vs Slow: Power exercises like the clean, jerk and snatch don't fall so neatly into these numbers. For example, when the assigned load is 80-90% for a clean -- we're generally looking for a single...and in some circumstances a double. If it were a backsquat, the charts tell us we are looking at 8 to 4 reps.
• Power Output: So, how can you increase your power output on a movement like a backsquat? Well...there's a lot of weightlifting and powerlifting data out there that indicates power output increases as the weight lifted decreases from 100% of the 1RM. In fact, for the backsquat in question, power output for a load at 90% of the 1RM can be TWICE as hish as the the 1RM load due to a significant decrease in time to complete the exercise.
• Metcon loading: For metcons -- when you go rx'd you're basically saying you're going with 50-60% or less of your 1RM for a given movement. So, the rx'd 225lbs for Diane means you should have around a 400lb deadlift or more.
• Load Increases: Conservatively -- if you can get two or more reps over the assigned repetition goal in the last set for two workouts -- increase the load for the next workout for all sets. So -- this means that if you are on your last set of say, backsquat and the goal was to hit 5 reps and you feel good and that you have more left in you...make the extra attempt(s). If you get them, congratulations, you are getting stronger!

Later on today -- the website for the 2011 CrossFit Games Open Qualifier will go live.

We want ALL of you to register and get an official score. It just costs $10 -- that is waaay cheaper than having to drive to San Jose and get a hotel plus a $50 dollar registration feel. This year, the barrier to entry is minimal and a little competition is going to do you some good! It might just be what you need to kick things to the next level. We see it happen all the time.

March 15th kicks off the WODs and we'll be holding our first official qualifier WOD on every Saturday starting on March 19th at 11:15AM.

For our members it's going to be free. For solo CrossFitters out there looking to get a valid score for the open -- the fee will be $20.00 per WOD.

Members and Non-Members will register by sending us an This e-mail address is being protected from spambots. You need JavaScript enabled to view it stating they want to compete that day.

Here's a bunch of links with the info we have so far about the Open Qualifier:

Check out these posts for more details:

• The Open (general)
• Regions
• Teams and Affiliate Validation
• TEAM QUALIFICATION
• Judging