East Canada Sectional

East Canada Sectional Workouts Announced

The Capital City of New Brunswick hosts the Canada East qualifier this coming weekend. The region has a reputation for producing firebreathers and from the looks of this schedule, they are sure to spit out a group of great athletes bound for the regional qualifier.

The event will take place on the University of New Brunswick Campus. If you are not familiar with the location, the organizers ask that you please locate the gym Friday evening. The physical location is 16 MacKay Drive, Fredericton, NB (UNB South Gym).

Day 1 - Saturday, March 20, 2010 - 7am to 6pm

Event 1

Sandbag Shuttle Sprint

Event 2

Max Effort Clean and Jerk

* Event 1 and 2 share a 15 minute time limit. Competitors must complete the shuttle sprint and then use remaining time to build up to a maximum clean and jerk.

Event 3

21-15-9 reps of (15 min cap):
Deadlifts (225/155lbs)
Ring Pull-ups (rings to chest)

Day 2 - Sunday, March 21, 2010 - 7am to 2pm

Event 4

AMRAP in 15 minutes of:
2 Muscle-ups
4 Front Squats (155/105lbs)
8 Burpee Box Jumps

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56 comments on this entry

1. Kevin W wrote...

Can't wait! Gonna be a great event!!

2. Patrick A wrote...

I think my heart just skipped a beat. This is gonna a fun weekend :)

3. andrew wrote...

oh no... front squats:(

4. Mike wrote...


5. Pierre wrote...

Oh yes... front squat! :)

6. Denis wrote...

Nice !!! Is it Saturday yet ? :D

7. patricia wrote...

happy to see there are no HSPUs or wall ball!!

8. Russell wrote...

Is the break between exercises for day 1, 10 hours?

9. Anthony Bainbridge wrote...

There is approx 4 hours break between events.

10. Russell wrote...

Thanks Anthony!

11. Jeff MacRae- CrossFit PEI wrote...

Sounds like a good time! Can't wait for the weekend!

12. Geoff wrote...

What is the weight and the distance for the Sandbag Sprint?

13. Russell wrote...

Far enough and heavy enough that you should be able to do it in under 15 minutes :)

14. Anthony Bainbridge wrote...

The sandbag sprint and distance will be announced Saturday morning. We have to keep something as a surprise. ;)

Just to clarify the schedule:
7:00 Registration
8:00 Opening Announcement / Movement Standards
8:15 Warm Up
8:30 Events Begin

If you have any other questions, post them here and I'll do my best to reply promptly.

15. Chris - CrossFit Kelowna wrote...

What is the box jump height for the burpee box jumps in WOD 4?

16. Andrew Burns wrote...

Well done Canada East,
By far the best programming for a sectional I have seen yet. Not trying to kill anyone and a very fair test of GPP for ALL athletes.

17. Anthony Bainbridge wrote...

Chris, that will be announced on Sunday. It's not anything crazy - just enough to force an actual jump at the end of the burpee.

18. cheryl wrote...

what are the scale options and rep scheme for the muscle ups and the chest to ring pull ups?

19. Anthony Bainbridge wrote...

Cheryl, the sub for muscleups will be a jumping muscleups and ring chinups will be jumping ring chinups. All of the scaling options will be outlined on your competitor sheet when you arrive Saturday morning (and discussed before the events). Hope this helps!

20. Louise wrote...

These wods are amazing :) Can't wait to see you and Jodi on the weekend.

21. cheryl wrote...

thanks Anthony!

22. tannaya Hantelman wrote...

Hi I was just wondering what happens if the women cant do the muscle ups? do they do pull ups push ups or dips
and will there be a chance to make up our points at the other events?

Thank you

23. Jesse wrote...

Are the women that can't do muscle ups DQ'd or can they still advance?

24. Anthony Bainbridge wrote...

Thanks Louise! We are looking forward to seeing you guys too! Wish you the best of luck in the competition ... I know you'll kick some ass!

25. tannaya Hantelman wrote...

If its scaled will there be a chance for the Competitors to make up our points at the other events?

Thank you

26. Gillian wrote...

hey for the max clean and jerk, can it be a split jerk?


27. Anthony Bainbridge wrote...

Tannaya, the sub for muscleups will be jumping muscleups.

Points will still be awarded for scaled workouts, but they will fall below prescribed workouts by default.

28. Anthony Bainbridge wrote...

Jesse, they will still earn points towards qualifying.

29. Anthony Bainbridge wrote...

Gillian, yes, split jerk is 100% encouraged. :)

30. Patrick A wrote...

Will competitors be allowed to set the height of rings?

31. Anthony Bainbridge wrote...

Patrick, yes the rings are adjustable.

32. Sarah C. wrote...

Is it power clean or squat clean?

Great work, guys. Looking forward to seeing you on the weekend. Thanks!

33. Anthony Bainbridge wrote...

Sarah, whatever you choose as long as it's done in two distinct movements: ground to shoulder, shoulder to overhead.

34. Matt MacD wrote...

Am I correct to assume that all events are indoors?

35. Anthony Bainbridge wrote...

Matt, yes, everything is being held within the UNB South Gym.

36. Eric Gagnon wrote...

Looks like fun! I wish I could make it this year. I am so happy to see there is still some 1RM work in there!!

37. Geoff wrote...

Will chalk be provided or are athletes expected to bring their own?

38. Anthony Bainbridge wrote...

Geoff, chalk will be provided.

39. Pauly wrote...

This is gonna be good. Workouts seem fair.

Halifax is gonna bring it!

40. Jonathan wrote...

Hi Anthony and Jodi,
I would just like to say thanks for taking on the responsibility for organizing this shindig! Great Work!

I'll see you soon guys..:)

41. Angie wrote...

Hi Anthony,
I would just like to thank you for taking the time to respond to all of our questions and putting our minds at ease!!
Cant wait to meet you this weekend, it is going to be a blast!!

42. Anthony Bainbridge wrote...

Thanks guys! The credit really goes to our volunteers, judges, and athletes though. The amount of energy and focus required for a weekend event is crazy ... huge thanks to everyone involved.

Can't wait to watch the show!

43. chad furey wrote...

Great work on the programming, can't wait to do my part and have a blast. See everyone in 2 days.

44. Evan wrote...

Should we register on Friday night or Saturday at 7am?

45. Anthony Bainbridge wrote...

Evan, registration is Saturday at 7am. Please have paper work complete so the process is speedy! Thanks. :)

46. Anthony Bainbridge wrote...

Evan, registrations are Saturday at 7am only.

47. Tracy wrote...

Evan, Anthony provided some details in comment 14. The registration only takes place Saturday morning, starting at 7:00am.

48. Brett wrote...

Looks like you're all in for some fun- good luck to all competitors; I wanted to know will the results be updated as the events take place at the end of the day or the end of the week end?

49. Roch wrote...

Good luck to everyone, go hard, have fun and enjoy the experience!

OPT rote something great on is website few days ago : ''Stay humble through your win and proud of your efforts through defeat.'' With this mentality you'll always remain a champion whatever your position.

The Crossfit community is there to bring the best to everyone of us. Whoever you are don't make it a bad experience for yourself or the others!!!

Anthony Jody lots of energy out this year again, everybody appreciate, that's great, won't be there for sectionals, need to open the gym but looking forward to hang out at regional or before for some intensive training ;).

50. Anthony Bainbridge wrote...

Brett, we are going to do our best to update as we go, but the internet connection in the gym is pretty sketchy. Worst case we'll update at the end of each day.

Evan, registration is Saturday at 7am only. I tried replying to this last night, but the spam filter was catching it for some reason. Sorry for the delay!

51. Tracy wrote...

Thanks for reminding us to make this a positive experience, Roch! It's already obvious from all the posts that we have a great group of people getting together to do their thing.

52. Anthony Bainbridge wrote...

Roch!! Sorry to hear you cannot make it - we were looking forward to hanging out. :(

Keep training hard - we hope to see you and Louise at Regionals!

53. Ed king wrote...

This is going to be a blast, I expect to learn a ton from everyone! soooo excited

54. Anthony Bainbridge wrote...

Everything is finalized and ready to roll!

Athletes - please have your paperwork ready before you arrive! We have an hour for registrations - let's get through as quick as we can so we can start the show.

Good luck!

55. Kate Rogers wrote...

Best of luck to all the Halifax Crossfit participants.

56. Anthony Bainbridge wrote...

Day 1 Leaders:
Men: http://scores2010.crossfit.com/scoring/p/80/
Women: http://scores2010.crossfit.com/scoring/p/81/

Congrats to everyone on a kick ass day 1!


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