Thursday 8/5/10
Workout of the Day:
With a 10 Minute Running Clock:
Make 3 Attempts at Your 1-Rep Snatch Max
Rest 5 Minutes
With a 10 Minute Running Clock:
Make 3 Attempts at Your 1-Rep Clean & Jerk Max
Rest 5 Minutes
With a 10 Minute Running Clock:
Perform as Many Reps as Possible of:
6 Squat Cleans
12 Pullups
24 Double-Unders (Sub Tuck Jumps or 5x Singles if Necessary)
Score = Total Kilos From Snatch/C&J (#/2.2) + Total Reps
Men
A: 120#
B: 95#
C: 65#
Women
A: 90#
B: 65#
C: 35#
Interval of the Day: 2k Row *
Strength Set of the Day: None
Challenge of the Day: Freestanding Handstand
L2: 10 sec
L4: 45 sec
Movements of the Day: Snatch / C&J
Quote of the Day: "Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstances" - Bruce Barton (US Congressman born today, 1886)
Strength Workout of the Day: **
1. cln and jerk on the minute: 72%x1x5, 77%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1
2. reverse back extensions: 3 x 10
3. sit ups or knee ups or a combo: 100 total
Endurance Workout of the Day: **
Tabata Swim, Run, Row or Bike
* Leaderboard Opportunity
** Optional WOD to do on your own or with another fellow crossfitter.
Terry Keeps His Eye On The Bar In-Between Pullups . . .
2010 CrossFit / USA Weightlifting Open
ENTRY FEES: Individual - $100.00 (Plus cost of USAW Membership) & Each Team - $150.00
You must be at least 16 years of age in order to compete in the event
SATURDAY RECEPTION: Starting at 5:00pm on Saturday evening, spend time with athletes, families and friends at the CrossFit / USA Weightlifting Open Reception to be held at the clubhouse of the Cheyenne Mountain Resort. 1972 Olympic gold medalist and current USA Weightlifting Resident Coach, Zygmunt Smalcerz, will be in attendance to mingle and talk weightlifting. The cost of the reception is $15 per person, which includes admission and one complimentary drink ticket. Once inside, attendees can order from a special CrossFit / USA Weightlifting dinner menu and have access to a full cash bar. Tickets can be purchased ahead of time by sending in a check to USA Weightlifting’s National Office or by purchasing tickets at the door.
USA Weightlifting
1 Olympic Plaza
Colorado Springs, CO 80909
Phone: 719-866-3386
Fax: 719-866-4741
ENTRY DEADLINE: All Individual Entries must be submitted online before midnight MST on Wednesday, September 15th, 2010! After midnight, the online registration system will not allow you to enter the competition. You will receive an email confirming your registration. All Team Entries must be postmarked by September 15th, 2010 and either mailed or faxed into the USA Weightlifting National Office with payment. The Team Entry can be found as an attachment in this registration form.
ABSOLUTELY NO LATE OR INCOMPLETE ENTRIES WILL BE ACCEPTED!
ELIGIBILITY: All USA Weightlifting registered athletes who have met all of the following criteria:
1. Athlete must be a CURRENTLY-registered member in good standing with USA Weightlifting at the time of registration and at the competition.
2. Athlete must be at least 16 years of age at start of competition in order to compete.
PROOF OF REGISTRATION AND AGE REQUIRED AT WEIGH IN: All participants are required at weigh in to produce a GOVERNMENT DOCUMENT (i.e. birth certificate or driver’s license, etc), a PICTURE ID and a current USA WEIGHTLIFTING MEMBERSHIP CARD.
WEIGH INS: All weigh ins will be done at the venue, Cheyenne Mountain Resort. A steam room (6:00am - 9:30pm) will be available in the Fitness Center of the Cheyenne Mountain Resort.
TICKETS: Official participants in the competition and one coach will receive a lanyard and Accreditation Badge that will permit them to view the competition and to attend their official activities. All official participants, including coaches and referees, must be current members of USA Weightlifting.
Admission for spectators is as follows:
$10 per day per person
$20 multi-day pass per person
TOURS OF THE OLYMPIC TRAINING CENTER: There will be free tours offered of the Colorado Springs Olympic Training Center throughout the weekend. The cost of transportation from the Cheyenne Mountain Resort will be $10 round trip. For more information on the Colorado Springs Olympic Training Center please click here.
ORDER OF COMPETITION: The order of competition will be as follows: the snatch followed by the clean & jerk (each competitor will be given 3 snatch and 3 clean & jerk attempts; 1 attempt must be a good lift in each in order to post a total) and then followed by the CrossFit Triplet. There will be a five minute break between each portion. All athletes in their specific session will perform the CrossFit Triplet at the same time.
*All USA Weightlifting rules will be followed during the Weightlifting portion of the event. For more information on the rules of USA Weightlifting, please click here.
SCORING METHOD: The weightlifting portion will be scored by adding the kilograms of the athlete’s best snatch plus the kilograms of the athlete’s best clean and jerk. The CrossFit Triplet will be scored by adding the number of reps performed in the ten minute allotted time. The CrossFit Triplet is as follows: complete as many rounds as possible in ten minutes of six squat cleans (55kg men / 30kg women), 12 pull-ups and 24 double unders. For each round there are 42 reps/points available (6 + 12 + 24 = 42). The combined total of the weightlifting portion and the CrossFit portion will be your total score the 2010 CrossFit / USA Weightlifting Open.
TOTALS: All totals received in the Weightlifting portion of the 2010 CrossFit / USA Weightlifting Open will count as qualifying totals for future USA Weightlifting events, such as the 2010 American Open. Qualifying totals are typically good for one year.
AGE GROUPS: There will be no age groups for this event.
AWARDS: Medals to top three athletes in each weight class for combined overall total (Weightlifting total + CrossFit Triplet total).
October 1, 2010 - October 3, 2010
Colorado Springs, Colorado
Ryan has already registered, along with 61 others in the first 12 hours.
Already in his weight class of 169# is:
- Austin Malleolo - 6th Place at 2010 CrossFit Games
- James Hobart - 18th at CrossFit Games
- Chad Vaughn - 2 Time Olympian with a Snatch PR of 334# and a Clean & Jerk PR of 429#
