Closed for Regionals

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We’re officially closing for the 2012 So Cal Regionals. That’s this Friday, Saturday, and Sunday, May 11-13. Besides that this Regional is to the CrossFit Games as the NBA Western Conference Finals is to the NBA Finals (at least in the women’s division, with last year’s #2 and #3 in the world coming out of So Cal). We also have a couple of ladies going to battle this weekend. Jamie and Shira are representin LAX and will be throwing down with the rest of the bad ass So Cal athletes and teams.

Regionals Week 1

That's a beard!

In the first week of the 2012 CrossFit Games regionals, the South East, South Central and Canada West regions were the guinea pigs. As expected, the athletes roared out the gate setting all kinds of world records on each event. Wait a second, nobody had done those workouts, of course they set world records. Well, not exactly true, considering Diane has been a Girl WOD that’s been done about a gillion times. And still records were set. Everyone is beasting at another level these days, and it’s a sight to watch. If you’re not staying in the know by watching every video HQ is posting, then your name isn’t Adan you’re missing out on some cool stuff. If you’re looking to get caught up, games.crossfit.com is the place to do it.

Azadeh didn't only dominate the women, she's even taller than everyone (not my boy Aja of course, that guy is huge)

One name you want to keep an eye come Games time, Azadeh Boroumand. She straight up dominated South Central. Nobody was even close. She won every event except Diane. Oddly enough, the lady who beat her in Diane, had to set a world record 2:21 to beat her (Azadeh was 2nd with 2:32 – not bad for a 5’10″ former volleyball player). Even more oddly, the little Israeli (boo yah) who took her down in Diane, and set the world record, couldn’t make the cut in event #2, as she was unable to complete 10 Hang Cleans at 135#.

There is much more drama that went down in the other regions, including a pretty solid beard that makes mine look like child’s play, taking a spot at the Games via Canada West. I can’t do all the results justice, you’ll just have to go watch some CF videos.

Regionals Week 2

Spealler on his way to a 1:52 Diane. Yup, you read that right - sick!

Remember all those world records that were set in week 1. Forget those, cause just about all of them were shattered. This week’s regionals included the Mid Atlantic, South West, Africa, and Asia. I’m not going to waste anyone’s time mentioning Africa and Asia stuff. Though they’re coming along very nicely putting up some legit scores, they just don’t compare to the drama that went down in the South West.

The South West is a region possibly most stacked with a combination of experience and talent. You got Chris Spealler, the only competitor to have competed in every CrossFit Games since their inception in 2007. You got Pat Burke, who has quietly notched top 15 finishes in each of the last 3 CrossFit Games. You got Matt Chan, who is one of CrossFit’s strongest athletes and consistent top finisher. And there’s a couple of other Games veterans too. At the end of the day, only 3 can go to the CrossFit Games.

Matt Chan and Pat Burke alternated at the top 2 spots all weekend, but were almost never in jeopardy of not making it to the games. The fight for the last 3rd spot was a whole other story. It was between Zach Forrest, another Games veteran, Matt Hathcock, and of course everyone’s favorite Chris Spealler.

After spending only moments at the top, Spealler spent the rest of the time after Event #2 hovering around the top 6. He kept climbing and charging, and was looking at 5th with only 2 events left. Nobody thought the Snatch ladder would help his standing, but he was able to prove the critics wrong and took a 5th in the event. Strategically outdoing 3 others at the same weight by crushing 66 double unders after failing at a 235# Snatch. He was still on the outside looking in with only 1 event remaining.

With a more than double bodyweight deadlift for him in the last event, it wasn’t looking great. Luckily the 6th event was also coupled with some of his best movements – muscle-ups and toes 2 bar. It also was on the longer side and a true test of metabolic conditioning. Few people can beat Spealler there. Zach Forrest did, but it wasn’t enough to get him up from 6th place. Spealler finished the event tied for 2nd and had to watch the then #3 Matt Hathcock continue in the event. Matt had to finish at least 6 places below Chris to insure that Spealler would make his 6th consecutive trip to the CrossFit Games. Somehow it happend, Matt finished the event tied for 12th, and Spealler will continue to be the only man alive who has competed in every single CrossFit Games there has ever been. Go Spealler!! (btw, pretty sure Adan blew several loads as he was hitting refresh and his leaderboarding dreams became a reality).

So Cal Regional

Will the Valley Girls do it again???

If you’re living under a rock, then you don’t know So Cal has probably one of the most heated regions in the world. Especially in the women’s division. You got 2 of the top 3 ladies from last year’s Games: Kristan Clever and Rebecca Voigt. And a couple of other Valley girls you may have heard of (cause they also went to the Games in 2011): Katie Hogan and Lindsay Valenzuela. Oh, and that’s not mentioning #2 and #3 in the region in the Open in 2012, Andrea Ager (#6 in the world) and Madelyn Curley (#11 in the world) of Brick CrossFit.

There are also some bad ass guys in the region, and probably a decent team or two. If you haven’t bought tickets yet, go do it now.

Regionals Workouts

You’ve probably noticed that we’ve been programming the regional events. Today is another one of those days. Bam, Event 4 is coming at you. Squats galore, a shit ton of pull-ups, and how about some Shoulder to Overhead. The only good news – the load does decrease as you move through the workout.

You may be wondering why we’re inflicting this pain on you. The reasons are many. One basic reason which is a key principle of CrossFit is how scalable every workout we do is. Another is to get you excited for how cool these events can be. If you came on Friday to experience our version of the Snatch Ladder, then you can imagine just how impressive it will be when athletes are throwing up gigantic Snatches. It will be a sight to see. Did I mention that we’re also a little sadistic?

Workout of the Day 5/7/2012

Met-Con.
2012 Regionals Event #4:

50 Back Squats (135#/95#)
40 Pull-Ups
30 Shoulder-to-Overhead (135#/95#)
50 Front Squats (85#/65#)
40 Pull-Ups
30 Shoulder-to-Overhead (85#/65#)
50 Overhead Squats (65#/45#)
40 Pull-Ups
30 Shoulder-to-Overhead (65#/45#)

Regionals standards here. Regionals time cap: 22 min.

You will be stripping your weights as you progress in the workout. Just because you can Rx the 2nd and 3rd set of weights, doesn’t mean you should. Few at Regionals are finishing this event in 22 minutes. It’s brutal. Scale it so you can have a good shot at finishing the workout within the class time.

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