Way to Go, Team CFWest!!

 

Our CrossFit West team competed at the Norcal Regionals this weekend, and we couldn’t be prouder!  Johnny, Chris, Matt, Erika, Alicia, and Liz all trained hard and competed hard.  Being able to see the competition in person is always incredible and inspiring, and it was clear that the West team went out determined and giving it their all.  There is something truly remarkable about seeing the intense focus and all-out effort on the athlete’s face, and we saw this over and over on the Team West faces.

There were plenty of remarkable moments this weekend, but there is no question that the team’s performance on Event 4 tops the list.  Event 4 is an unbelievable series of –

75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

The women of CrossFit West pulled out to an early commanding lead. However, during the transition to the overhead squats, their bar hit the ground resulting in a one minute penalty. This meant that several teams were able to pass them. Undeterred, the West made up time quickly on the overhead squats and were again in 1st place by the time they were back on the pull-up bar. West’s dominance continued through much of the men’s portion, and Team CFWest finished first in their heat.  The crowd loved it!

The CrossFit West team finished the grueling weekend in 13th place, a great standing in a tough, tough field of Norcal teams. Great work, you guys!  You have all earned some well-deserved rest.

Workout:

Bench Press 5×5 @ 70%1RM

Then-

5 rounds

3 thrusters (155/105#)

6 ring dips

9 toes to bar