Tuesday 11/10/09

The real secret to getting a muscle up

Nasty girls
3 rounds for time:
50 squats
7 muscle ups
10 hang power clean (135/95)

Hang Sq Clean-Slapping Pushups WOD …[wmv][mov]

2009 DON WILSON/GOLDEN WEST OPEN

Sanctioned by USA Weightlifting & PWA #38-09-09

WHEN:

Sunday, November 15, 2009

WHERE:

Weight room, Solano Bldg., Room 1020

Sacramento State University

6000 J St., Sacramento, CA 95819

DIRECTOR:

Harry Theodorides (916) 278-5051//e-mail: theodor@csus.edu

ELIGIBITY:

USA Weightlifting rules will apply. You must present valid USAW card, or a printout of your membership at weigh-in. You MUST be a member of USA Weightlifting. You may pay and register at the competition (with a late fee).

ELIGIBILITY: Open to all 2009USAW card holding athletes. You may purchase a card prior to weigh in. NO CARD, NO LIFT: NO EXCEPTIONS.

LIFTS:

The Snatch and the Clean and Jerk.

RULES:

USA Weightlifting rules apply. YOU MUST COMPETE IN A ONE PIECE LIFTING SUIT or TIGHT FITTING SHORTS and T-SHIRT THAT COVERS THE TRUNK and DOES NOT COVER KNEES or ELBOWS!

Competition Schedule

WEIGHT CATEGORIES

WEIGH INS

LIFTING BEGINS

Men 56, 62, 69, 77 Kg & All Masters

8:00 – 9:00 AM

10:00 AM

All Women

10:30 – 11:30 AM

12:30 PM

Men 85, 94, 105 & 105+ Kg

1:30 – 2:30 PM

3:30 PM

ENTRY FEE:

$30.00 (LATE ENTRY $50.00) (NON REFUNDABLE)

DEADLINE:

Tuesday, November 10th (in possession or postmarked)

WAIVER:

The Official Entry Form includes a release of liability. All minors must have their official entry form signed by their parent or guardians.

AWARDS:

lst, 2nd & 3rd For All Weight Classes
lst thru 5th For Masters based on Sinclair formula
Outstanding: Male & Female

Teams—-1st, 2nd & 3rd
COMMEMORATIVE T-SHIRTS FOR ALL LIFTERS

MAIL ENTRY and entry fee to: (Make checks payable to Harry Theodorides)

Harry Theodorides

Sacramento State University

6000 J Street

Sacramento, CA 95819-6073

DIRECTIONS & PARKING:

For information, go to: http://itweb.csus.edu/map/