Compare to 10-16-09 (1s)

Thrusters
3-3-3-3

then after a short rest

5 rounds for time of:

10 Sumo Deadlift High Pull (m:95lb,f:65lb)
10 Front Squats (same weight)
10 Overhead by any means (same weight)

Post thruster loads, metcon time and thoughts to comments.

——————————————–

Final standings from the 2010 CrossFit Games South Texas Sectionals HERE.

Stay tuned for my review later this week of the event, post weekend thoughts from Paul Thomas (CFC competitor) along with pics and video.

Hey all,

A quick update on the South Texas Sectionals.

Overall, I think all the competing athletes are doing well, but WOD#2 turned out to be quite shocking to many.  Quite a few very well known, strong CrossFit athletes were left humbled and unable to complete the day’s second WOD in the alotted time.

Our own Paul Thomas completed rounds 1 and 2 of WOD#2’s 3 rounds in what was no doubt a record time, but was then unable to perform the 4 handstand push-ups at the start of round 3.  Not due to lack of conditioning or raw strength; his shoulders were just totally shot at that point…a common theme throughout that WOD.

Between the 2 WODs, I believe all the competing athletes have had the opportunity to advance according to their strengths and fall behind according to their weaknesses.  Between the 2 WODs, it’s been a fair competition.

The judging, however, is leaving all spectators somewhat confused.  During just about every single heat of each WOD, small and large groups of spectators have been shaking their heads in dismay at the discrepancies and differences in enforcment of movement standards.

I’ll try to have video posted within the next couple days of Paul’s performances.

More to come tomorrow!

You may recall back in November of 2009 I challenged one of our very own CrossFit Champion athletes to a little friendly competition.  (CFC Athlete to Athlete Challenge)

For those who were not aware, the challenge was between Paul Thomas and me and the score was based on the best performance on the CFC WOD’s. Well after about 25 Work Outs of the Day the end result was Paul 15, Jose 10. So I would like to congratulate Paul on his victory.

During the course of the competition I had an outstanding opportunity to sit down on several occasions and get to know Paul Thomas and what brings him to CrossFit Champions and perform so well.

Paul is a native Houstonian who graduated from Cycreek High School and later went on to attend Rice University. He was always involved in sports throughout his youth, beginning with competitive gymnastics from age 4-7. As a gymnast he trained 3 times a week under the watchful eye of his coach Jim Colhane.  By age 10 (5^th grade) he left gymnastics and focused on football throughout the rest of his youth.

He stated, later in his high school years his small size kept him from being picked up on athletic scholarships for Division 1 schools. That did not stop him because he was also accepted academically into Duke and Rice University. Of course he chose Rice where he later red shirted (walked on) to the Rice Owls football team, where he earned a sports scholarship. He earned a starting position as a half back his sophomore year.  During his athletic endeavor with the Rice Owls his workouts consisted of conditioning and excellent strength training under the watchful eyes of trained experts. In his Jr. Year he received the Academic All Conference Award with the Rice Owls, but later his tenure with football was stopped short after he suffered an ACL knee injury his senior year.

After earning his Bachelor’s from Rice he went on to complete Graduate School at SMU in Dallas where he continued with athletics through rugby.

Paul is now a 33 year old successfully self employed individual who spends his time still training and is involved in his church with the “Leader Trek” program.

Paul found CrossFit 2 years ago and states that it’s the group and individual discipline along with the attitude of the push for maximal effort that keeps him wanting more.

He is now preparing himself to compete in the CrossFit Games Sectionals for 2010. His reason for this is because he wants to test the competitive waters and his abilities against other CrossFitters from around Texas.

So how does this tie into the title, “Performance as a Result of Our Actions”? Here is how. The way we perform during a CrossFit WOD is truly based on the actions you take throughout the day prior, during and after the workout. I am talking about NUTRITION, REST, SELF DISCIPLINE, MOTIVATION, MECHANICS, and CONSISTANCY AND INTENSITY.  I do not have such an extensive strength and conditioning sports background like Paul.  My athletic competitive sports route under a coach ended in high school and anything sports and fitness related afterwards relied on my own self motivation. A side by side comparison would reveal that Paul should have swept the competition we agreed on, but I was able to take him on 10 out 25 WOD’s.  One reason is that our strength and weaknesses differ from one another but relying on our strengths alone will not help us excel at CrossFit.

I discussed this with CrossFit Champions Coach Matt Munson and he also stated that anyone with the discipline to maintain great nutrition (paleo, zone), good rest and push past their limitations can excel in every workout.

What does this mean? What I am getting at, is that any CFC athlete who really wants to improve their performance can do so.  They just have to make no excuses and improve about 80% of those factors that happen before or after the WOD’s. We can all do the easier part of it, the 20% which is the WOD itself.  So the next time you see a great time or score on the white board that you would like to be able to achieve just stop and talk to that athlete. Don’t be surprised if they are a working 9 to 5′er like your self with a family, and can give you some great pointers on how they maintain their performance in the gym.

As for the CFC Athlete to Athlete Challenge, I lost fair and square so, Paul and I are working on scheduling a Saturday where I can model his design shirt.  Until then lets help get Paul prepared to represent CrossFit Champions at the CrossFit Games sectionals this year.

Reference  2-10-10 (5s, 3s) and compare to 10-28-09 (1s)

Power Cleans 3-3-3

Cleans 1-1-1

then after a short rest

For time, 40-20-10 of:

Squats
DB Hang Power Cleans (m:45s,f:30s)
Push-ups

Post clean loads, metcon time and thoughts to comments.

——————————————–

Y’all think it’s cold here?

CFC athlete Patrick Mason doing Wall Ball Shots in Pittsburgh:

——————————————–

Jeff Thomas’ comment on yesterday’s post:

Calling All Wrecking Crew Members…..

The first paintball team is set for the Serrato Family benefit on February 28. The Red team is challenging the Wrecking Crew to a battle on the paintball field that day. The winning team will draw from a hat, a pre-selected form of punishment for the defeated team.

Why? Straight from Clear Lake Crossfit’s website
“Because with God’s grace you have very likely been blessed to never endure the things this sweet baby has.”

Skill Day / Level Test Day

Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.

Choices include:

• Work on new movements and/or skills you are having trouble with.
• Test out on items on your Athletic Skill Level Sheets.
• Work on a new PR on a given lift or movement.
• Perform a WOD you have been wanting to try or repeat.

The CFC Instructors will be on hand all day to help you with whatever you wish to work on.  But, again, understand that the emphasis of the day will be skills/movements and testing.  If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.

Post your days activities and thoughts to comments.

——————————————–

Paintball!

We have one full paintball team (10 members) filled but we still need one more team!  Jamie of the Wrecking Crew is the first member of the 2nd team and is calling on CFC athletes to help fill it up (he specifically called out the Wrecking Crew to step up!).

What are the paintball teams for, you ask?  To benefit William Serrato of the CrossFit Clear Lake family!  We have 1 10-person team formed already and are wanting at leaset 1 more full team.  Team members don’t have to be CFC members.  The sign up sheet is in the lobby.

More on William and his family HERE.

——————————————–

Raw Milk!

Want to learn about Raw Milk.  Start with this page, About Raw Milk from www.raw-milk-facts.com.  Fantastic reading.

And, if you weren’t already aware, you can buy Raw Milk from Yonder Way Farm, of which CrossFit Champions happens to be an order pickup location (1st Thursday of each month!).

CFC Athletes’ Wish List

For time:

Run 800m
5 ?
10 ?
20 ?
40 ?
80 ?
40 ?
20 ?
10 ?
5 ?

Post time and thoughts to comments.

——————————————–

Have you signed up for a paintball team yet? For what you ask?  To benefit William Serrato of the CrossFit Clear Lake family!  We have 1 10-person team formed already and are wanting at leaset 1 more full team.  Team members don’t have to be CFC members.  The sign up sheet is in the lobby.

More on William and his family HERE.

Don’t forget, Tuesday, December 29, 2009 is the day we will be performing a very special WOD:

December 29, 2009
SMA Awareness WOD: “Bugaboo”
CureSMAWOD.blogspot.com

Please join us as we do this special WOD on December 29th in memoriam of Benjamin “Bugaboo” Abruzzo III to raise awareness for Spinal Muscular Atrophy (SMA). “Bugaboo” lived for just 200 days before he lost his battle with SMA on December 29th, 2005.
So many other children and families are affected yet knowledge and awareness is very low.
Please read the words in the post below from “Bugaboo”s father who has lost 2 children to this terrible disease here.

When: Tuesday, December 29, 2009 – every class at CFC
Where: CrossFit Champions
What: The WOD is 200 Thrusters for time (m:75lb,f:45lb)

2 of CrossFit Champions’ top athletes, Paul T. and Jose (a CFC Instructor) have decided to set up a little competition between themselves.

Check out the details on this post of Jose’s blog, Victorious.  We’ll be reporting the details of the competition here, but be sure and follow along at the source!

CFC Members:

As a Rest/Skill day you have the options of (a) taking the day off, (b) coming in and working on skill/movement of your choice, (c) making up a WOD from the immediately prior 3-day rotation if you missed it, or (d) just coming in and hanging out with us.

————————————————————————–

Have you signed up for the Warrior Dash yet?

Have you watched the vidoes on their main page?

CrossFit Champions will be running in the 1:00 p.m. wave!  Sign up quick (here)!

Ryan put together a great video for us of just CrossFit Champions members at the October 10 Oktoberfest Obliteration CrossFit competition.

Mark your calendars and please do not miss this special WOD on December 29, 2009.

December 29, 2009
SMA Awareness WOD: “Bugaboo”
CureSMAWOD.blogspot.com
Please join us as we do this special WOD on December 29th in memoriam of Benjamin “Bugaboo” Abruzzo III to raise awareness for Spinal Muscular Atrophy (SMA). “Bugaboo” lived for just 200 days before he lost his battle with SMA on December 29th, 2005.
So many other children and families are affected yet knowledge and awareness is very low.
Please read the words in the post below from “Bugaboo”s father who has lost 2 children to this terrible disease here.
When: Tuesday, December 29, 2009 – every class at CFC
Where: CrossFit Champions
What: The WOD is 200 Thrusters for time (m:75lb,f:45lb)

Take a look at the Oktoberfest Obliteration video created by our new video man, Ryan Conrey!

CFC Members:

As a Rest/Skill day you have the options of (a) taking the day off, (b) coming in and working on skill/movement of your choice, (c) making up a WOD from the immediately prior 3-day rotation if you missed it, or (d) just coming in and hanging out with us.

————————————————————————–

In case you didn’t already see it:

November 21, 2009
CFC Nutrition Seminar
Learn the keys to a lifetime of healthy eating.  We will cover the why, how and what to eat following the Paleo diet, the exact same nutritional protocol used by humans for 2.5 million years.  For a full description of the seminar, please see the Schedule page under Seminars and Clinics.

When: Saturday, November 21, 2009.  11:00a.m. – 2:00p.m.
Where: Greater Houston Pool Management Office
12227 Old Huffmeister Road
Cypress, TX 77429
Directions
Cost: $30 per person
[quickshop:CFC Nutrition Seminar Nov. 21:price:30:shipping:0:shipping2:0:end]
(Clicking the above button will open a cart at the top of the sidebar to the right, where you can check out through Paypal with a Paypal account or credit card.)

————————————————————————–

May 1, 2010
Warrior Dash
Warrior Dash is the ultimate event for thrill-seeking athletes.  This running series is held on the nation’s most demanding and unique terrain.  Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.
Texas Location
Warrior Dash lands in Texas for the first time in 2010 where 14 obstacles from hell await along this 3.51 mile course. Are you a warrior?
Register Here!
(we are all signing up for the 1:00 pm wave!) (A BUNCH OF US ALREADY REGISTERED!)
Date: May 1, 2010
Location:
Cousins Paintball
8975 FM 740
Forney, Texas 75126
(972) 900-5846
(20 minutes East of Downtown Dallas just off Interstate 20)

CFC Members:

As a Rest/Skill day you have the options of (a) taking the day off, (b) coming in and working on skill/movement of your choice, (c) making up a WOD from the immediately prior 3-day rotation if you missed it, or (d) just coming in and hanging out with us.

————————————————————————–

The CrossFit Champions Athletes at the 1st Annual Oktoberfest Obliteration

A couple weekends ago, on Saturday October 10, CrossFit Champions hosted its first full blown CrossFit competition, Oktoberfest Obliteration.

Real CrossFit workouts are hard.  Very hard.  We all know this.  You have all felt the pressure and anxiousness before the WODs at the gym.  Competition is hard (in almost anything).  Very hard.  The pressure of performing well in anything…in a competition setting can be staggering.

So, how about the pressure and anxiety that comes along with a CrossFit competition.  Not for the faint of heart.

CrossFit Champions (Pam and I…and all the staff) would like to congratulate all the CFC members that registered and competed in Oktoberfest Obliteration.  We know that making the decision to compete was not an easy one.  We know that putting it on the line every day at the gym is different than putting it on the line at a competition with athletes present from many other affiliates.

We applaud you!  We are proud of you beyond words.  Each and every single one of you gave everything you had and we can’t thank you enough for fighting as hard as you did and representing CrossFit Champions well!

Standard Men

Jose Espinoza

Standard Women

Anna Torregrossa – qualified and competed in 2nd WOD – 3rd Place overall

Scaled Men

Travis Kepp – qualifited and competed in 2nd WOD – 3rd place overall

Ryan Conrey – qualified and competed in 2nd WOD

Brent Holley

Mike Thomas

Tim Scharck

Kyle Comeau

Justin Jarmon

Scaled Women

Marnie Gerold – qualified and competed in 2nd WOD

Beth Humphries

Tami Thomas

Annette Smith

Team Competition

Mike Goins, Tracy Goins, Michelle McGaffigan

Be it known that Mike, Tracy and Michelle comprised the ONLY male-female-female team of the competition (as opposed to 2 males, 1 female) and did the same workout as everyone else, including the same deadlift loads!

On October 10, 2009, CrossFit Champions held it’s first local competition, Oktoberfest Obliteration.

78 male and female competitors across 4 divisions as well as 9 3-person co-ed teams came out and gave everything they had in some very tough WODs.

Individual Competition Results:

For the Individual competitors, placing in the top of WOD #1 qualified them to compete in WOD #2.  The athletes’ placing in WOD #2 determined their placing for the day.

Standard Men

1st place – Chase Ingraham

2nd place – Michael Crofford

3rd place – Carl Edwards

Standard Women

1st place – Lindsey Smith

2nd place – Nikki Isbell

3rd place – Anna Torregrossa

Scaled Men

1st place – Ian Litonjua

2nd place – Luke Maglike

3rd place – Travis Kepp

Scaled Women

1st place – Rachel Gunn Carr

2nd place – Nicole Blankemeyer

3rd place – Stephanie Dvorak

Team Competition Results:

In the Team competition, the 9 3-person teams had to accomplish multiple movements as well as solve a problem before completing the workout.  Their placing in the single WOD determined thier placing for the day.

1st place – Shelby Brakes, Joe Sims, Charlie Gerszewski

2nd place – Katie Russell, Cullen Scott, Scott Myers

3rd place – Carlos Ibarra, Lisa Ibarra, Tony He

Putting It Together

We did our best to put together a well organized, competitive and fun event for athletes and spectators alike.  With that being said, we would like to thank the following volunteers for stepping up and helping us pull this off.

Judges
Chris McCasland (Head Judge)(Oktoberfest theme & trophy idea creator)
Darlene Thomas
Matthew Alexander
Jonathan Sandel
Jim Mahan
Matt Ledbetter
Matt Phillips
Ben Kaufman
John Bryant
Rob Exline
Jim Kelly
Vic Zachary
Christy Burns

WOD Helpers
John Gray
Travis Adams
Jim Pelzl
Keri Ann Griese
Doug Fontaine
Ryan Kraus
Tristan Kraus
Tracy Housson
Rob Shannon
Lindsay Ledbetter
Jennifer Kaufman
Shawn McDonald
Valarie Hart
Rachel Carver Goodrich
Ray Ng
Eddie Moreno

Athlete Management
Pam Munson
Lana McCasland
Marilyn Cook
Anne Schark

Video
Patrick Mason

Pictures
Lauren Seymor

Food & Beer
Jeff Thomas
Mike Thomas
Bonnie Pinkerton
Lisa Clark

Sound System and Music
Tim Janak Jr.
Tim Janak Sr.
BJ McCurley

CFC Retail Table
Alyx Munson
Angela Pearson

General Helpers
Lisa Shannon
Patti Sandel
Tom Wilson
Nancy Wilson
Mary Sall

(If I missed any voluteer, I sincerely apologize.  Please contact me and I will get you on the list.)

Affiliates & Individuals Who Loaned Us Equipment
CrossFit Houston
Atomic CrossFit
CrossFit West Houston
Clear Lake CrossFit
P3 CrossFit
Bayou City CrossFit
CrossFit Point Break
Shane Gibson

Afterthoughts

We had a great time hosting this event and from the feedback we’ve gotten, we get the impression that the athletes and spectators were very pleased as well.

Next year will be bigger and better!

What a fantastic event the 1st Annual Oktoberfest Obliteration turned out to be!

Please stay tuned tomorrow for a full post with thorough account of the event and details of the WOD and winners.

First camera full of photos (slideshow):

Full Picasa Gallery here.

CrossFit Champions’ “Oktoberfest Obliteration!”

Saturday, October 10

The WODs, Judging Criteria and Movement Standards

Individuals WOD #1

For time:

Run 400m
15 Thrusters (std. men 135lb, scaled men 95lb, std. women 95lb, scaled women 65lb)
Row 500m
15 Cleans (std. men 155lb, scaled men 105lb, std. women 105lb, scaled women 75lb)
Jump Rope std. men 200, scaled men 150, std. women 200, scaled women 150)
15 Cleans (same weight as above)
Row 500m
15 Thrusters (same weight as above)
Run 400m

Rules and Movement Standards

Run: The run around the trail (2 laps) must begin and end on exactly the same spot – where the athlete’s judge is standing. Athlete will begin run with judges hand on their shoulder. To complete the run, the athlete must return to that same spot.
Thrusters: Hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement (judge must be able to see the athletes ear in front of the arm).
Dumping from shoulder rack is permitted.
- Penalty: Dumping from top of thruster will result in 5 burpee penalty.
Row: The athlete cannot get off rower seat until judge has declared that the 500m is complete.
- Penalty: Letting go of the handle instead of placing it in the handle cradle will result in 5 burpee penalty.
Cleans: Each rep starts from the ground. No depth requirement on receiving of the bar. Rep is complete with weight at shoulder rack with fully open knees and hips.
Dumping from shoulder rack is permitted.
Jump Rope: each time the rope passes under the athletes feet, 1 rep will be counted. Double unders will not count as 2 reps.

The top 10 placers from each Division will advance to compete in Individuals WOD #2 (for Standard Women, only the top 5 placers will advance due to lack of competitors).  The details of WOD #2 will not be disclosed until immediately prior to WOD #2.  The 1st, 2nd and 3rd place finishers, in each division, of WOD #2 will be the event winners.

Team WOD

The Team must complete the following, in order, for time:
(Rules and Movement Standards Included In Event Description Below)

1. 400m run: Each Member runs separately. Once all finished, they can move on. For each Member, the run around the trail (2 laps) must begin and end on exactly the same spot – where the athletes’ judge is standing. The next Member to run can begin when the athlete before him/her taps them on the shoulder.

2. 30 Wall Ball Shots: Each Member completes 30 Wall Ball Shots. There will be a 20lb, 14lb and 12lb balls present. The Team Members determine who uses which ball. Members can be moving at the same time, but all Members must complete the 30 reps before the Team can move on.
For each rep to count, the athletes hip crease must go lower than the top of their knee at the bottom of the movement, and medball must hit the wall within the square target at the top of the movement.
Dropping of the medball is permitted.

3. 30 Burpees: Each Member completes 30 Burpees. Members can be moving at the same time, but all Members must complete 30 reps before the Team can move on. For each rep to count, the Member must complete the following: chest hits the ground at the bottom, and they clap overhead while in the air, with open hips at the top of the movement.

4. Problem: The Team must solve the problem before moving on to the next task.

5. 200 Deadlifts: The Team must share 200 repetitions of Deadlifts. All Members must participate. Team must rotate in same order throughout the 200 repetitions. Once a Member begins executing reps, the bar cannot rest on the ground; if it rests on the ground, the next Member must start their turn of reps. For each rep to count, the rep must begin from the ground (but not rest) and the hips must be fully open at the top of the movement (judge is looking for shoulder behind hip at top of the lift).
The set up – Each Team will have 1 45lb bar, 1 pair of 45lb bumpers, 1 pair of 35lb bumpers and 1 pair of 25lb bumpers. Upon completing step 4 above, the Team is to assemble the Deadlift bar by putting the 35lb bumpers on the bar.
Member 1 is to use the bar + 35’s during their reps.
Member 2 is to use the bar + 35’s and either the 25’s or 45’s during their reps.
Member 3 is to use the bar + 35’s and the set of bumpers not used by Member 2 during their reps.
The Members decide who will lift which weight and what order they will rotate, and they will rotate until all 200 reps have been completed.

6. Partner Carry: The entire Team must move together. One Team Member carries another Member approximately 50m (across the field). Any type carry is allowed but the carried Member cannot touch the ground; if they touch the ground, the carrier must stop before continuing. On the trip back, another Team Member must carry another Team Member.
Every Member of the Team must be involved in one of the carries (1 person can’t walk both) and at least one female must do one of the carries.

The 1st, 2nd and 3rd place Team finishers will be the winners of the Team Competition.

For the fourth year in a row Crossfit athletes have helped fight for those who could not fight back. This year join Crossfit Champions and its athletes do the same by raising money for two great causes. On September 26th Crossfit Champions will fight back through the Fight Gone Bad workout and raise money for Athletes For A Cure (www.afacblog.org) and The Wounded Warrior Project, (www.woundedwarriorproject.org).

Who are we fighting for?

Athletes For A Cure (www.afacblog.org):

A program of the Prostate Cancer Foundation is a fundraising and awareness program to assist individual athletes in their quest to raise money for batter treatments and a cure for prostate cancer.

Wounded Warrior Project (www.woundedwarriorproject.org):

The mission of the Wounded Warrior Project is to honor and empower wounded warriors. Its purpose is to raise awareness and enlist the public’s aid for the needs of severely injured service men and women. To help severely injured service members aid and assist each other, and to provide unique, direct programs and services to meet the needs of severely injured service members.

Where:

The Willowbrook Sports Complex
12539 Perry Rd.
Houston, TX 77070
map

The Work Out

In the The Fight Gone Bad workout you will spend 1 minute in each of five stations after spending 1 minute at each station you will have a 1 minute rest. After the 1 minute rest period is over you will repeat the workout again for a total of 3 rounds. The athlete will keep track of their rep count per stations and accumulate a total count of all reps completed through the entire workout.

The Stations:
Wall Ball
Dead lift High Pull
Box Jump
Push Press
Row

There will be 4 different divisions to fit the level of fitness for every athlete. It is designed for everyone to participate!

Divisions

1. Class A: Standard Men = 75lb push-press and sumo dead lift high pull, 20lb wall-ball and 20 inch box jump.
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo dead lift high pull, 14lb wall-ball and 20 inch box jump.
3. Class C: Intermediate = 35lb push-press and sumo dead lift high pull, 8lb wall-ball and 20 inch box jump (step ups are okay).
4. Class D: Beginner/Kids = 15lb push-press and sumo dead lift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps.

Come out and help by supporting your fellow CrossFit Athletes!

We will be at the Willowbrook Sports Complex from 8:00 a.m. to 12:00 p.m. and running FGB heats every 1/2 hour. Come out and donate and workout or just cheer on your favorite athlete. Remember, all the proceeds are going to 2 great causes, Athletes For A Cure (a program of the Prostate Cancer Foundation) and the Wounded Warrior Project.

Last year Crossfit Champions raised over $5000.00. THIS YEAR WE HAVE ALREADY DOUBLED THAT AMOUNT!!!

CrossFit Champions Push-up Challenge!

When: Begins Monday, September 14, 2009
Duration: 6 weeks

Description: This challenge will be measured by max reps of CrossFit standard push-ups (knees or toes) in 1 minute.
There will be two categories; push-ups on your toes or push-ups on your knees.

RULES:

1. This is a push-up challenge!
2. If you start any push-ups in your WODs on your toes or knees, that is the push-up you implement in the challenge. You cannot switch back and forth. If you start on toes you end on toes, same goes with the knees.
3. At the gym, prior to or during your warm up, you will have a partner time and count for you. You will have 1 minute to complete as many reps as possible of CrossFit standard push ups (chest hits the floor at bottom, arms fully extended at top, body maintains plank position). (Max effort)
4. You will have no more than three attempts a week to beat your max rep count.
5. You can have less than three.
6. The standard for measuring the winners will be based off of most improved.
7. We will have a chart on the white board with the participant’s names on it.
8. You will mark any increases in reps on the white board.
9. We are working on the honor system here folks so be honest, and have fun getting stronger.
10. Push ups in the WODs will not count.

A CFC athlete very recently asked what they should do to best prepare for the CrossFit Champions’ “Oktoberfest Obliteration!” competition coming up in October.

Here are my thoughts, regarding competing in CrossFit challenges:

If you want to compete and place in CrossFit competitions, no matter where they are or who is hosting them, you need to do the following:

Eat correctly.
Get plenty of rest.
Train as hard as you can.

In that order.

Nutrition: If your training is spot on, but your nutrition and rest/recovery is shady at best…you will never, never be competitive in CrossFit. One of the most significant elements of the game that makes CrossFitters so elite in fitness is their dedication and devotion to eating right. By right, I mean Paleo/Zone. Cut out all the bulls*@t foods from your diet. No sugar. No soft drinks. No heavy starchy vegetables. No processed foods (no additives and preservatives). Eat plenty of good protein (meats, fish, birds, eggs, protein powder, etc.), good fats (nuts and seeds and fish oil) and lots of vegetables and some fruit.

Rest/recovery: Get plenty of rest and recovery. Again, if your training is hardcore but you aren’t allowing enough rest/recovery (and good nutrition to rebuild-replenish-repair) then you won’t in fact recover and you won’t improve. Train hard 4-5 days per week and, on some days, maybe 2x/day (more on this below) and have 2-3 days per week of recovery (light movement practice on these days is ok). The 3-On-1-Off protocol is awesome for this!
Stress hampers recovery. Bad nutrition hampers recovery. Lack of sleep hampers recovery.

Training: To prepare for CrossFit competitions (and life!), you must be prepared for the unknown and unknowable. So ask yourself…what do I need the most work on? Are your O-lifts good? At significant weights? Is your running good? At all distances and terrains? Are you very strong in the slow lifts? Are all your gymnastics movements good including ring work? In addition to hitting your WODs hard every time, what areas of movements/tasks/skills do you need the most improvement? Whatever the answer, dedicate extra training time to those things!
Imagine CrossFit’s ‘hopper’ model of fitness. If a competition had you and all the other competitors waiting for one of a couple thousand infinitely varied physical tasks to be drawn from a hopper, and that task was your contest, would you win no matter what was drawn? Whatever you fear being drawn the most is what you need to dedicate extra time to.

Now, if it were me:

I’d follow 3-on, 1-off without fail. Without fail! On the rest days, I would do light movement practice, if I felt up to it. If I just felt like resting, I would just rest.
During the 3-on days, I would at a different time of the day work a little extra on the things I know I suck at. Probably in this manner:
D1-WOD +extra work
D2-WOD
D3-WOD +extra work
rest
D1-WOD
D2-WOD +extra work
D3-WOD
rest

See where I’m going? During a given 3-day cycle, throw in extra work 1-2x and during the next 3-day cycle, just the opposite.

Extra work? Put effort in the extra work. Work hard, but don’t turn it into a 2nd full blown WOD. If you suck at running, get some sprint and/or hill work in there. If you need work on rings, work on rings. If you need work on o-lifts, work on o-lifts. If you need more core work, do more K2Es and GHD work.

You follow?

Nutrition.
Rest/Recovery.
Hard Training with some extra work built in.

Finally, about 2-3 weeks out from the competition, I would drop the extra work and starting hitting 2 WODs per day 1-3x/week. Then, 1 week out, ramp your training down to just a few good, light workouts leaving 2-3 days recovery before the competition.

But, that’s just me.