Crossfit Annandale Throwdown 2015

To celebrate buying CFA and our members we had a fun Throwdown and Grand Re-Opening Party! We always say we are going to take pictures and then don't....or we take three and they are awful. This time we enlisted Linette from Wodtography to capture our awesomeness. She did a pretty great job!

The CFA Crew

It was a rainy Saturday and everyone came to work hard and party hard. Here is what the day looked like:

Event 1:

6 Min Cap
25 Burpees
Then find your
1RM clean and Jerk

It was a great way to start the day. A 1RM is always fun, gets everyone cheering and gets the jitters out. Those 25 burpees were not fun - but they never are.

Event 2:

6 Min AMRAP
10 Box Jumps
25 Kettle Bell swings

This might have been one of the harder workouts I've done. It's "only" 6 minutes. There is no stopping. There is no slowing down. Forearms were on fire!

Event 3:

7 min Cap

27-21-15-9

Shoulder to Overhead
Burpees

That last picture is an exactly how that workout felt. Awful. So much pushing, jumping, breathing, sweating......whew!







The final workout was a chipper and went a little something like this:

400 M run
10 power snatches
20 toes to bar
30 front squats
40 double unders
400 M run

Oh, and it was raining

Everyone worked hard and the energy was great!

So far being gym owners has been great. A huge part of everything going so well is the members at CFA. They are great! There are always so many smiles and hugs to go around. Our community is strong in so many ways!

A big Thank You! to the coaches that put on our great event. Sho and Samnang. You guys rocked it!

Thank you to our sponsors too!

Caffeine and Kilos

Cupcaked

Rogue

Natural Grips

Wod Repair Lotion

CFA 1st Annual Throwdown

Saturday our box did their first annual throwdown. It was so much fun! The coaches were judges and anyone who wanted to compete could. Girls started first and then the dudes went. It went from about 9am to 12:30 ish - good times.

Workouts:

1st Event:
Thruster Ladder (Guys will start 95# and move on in increments of 10#, ladies begin at 65# and go up by 5# they will have a minute to perform the lift, if they fail they must deadlift for the remainder of the minute as a tie braker)

2nd Event: Crazy 8’s
8 Power Cleans 115/75
8 Burpees
8 Goblet Squats 16kg/12kg
8 AMRAP

3rd Event: Swing, Jump & Lift
5 Deadlifts 185/115
10 Box Jumps 24/20
15 KB Swings 24kg/16kg
7 AMRAP

Of course I had a plan. My goal for the 1st event was to hit 105#. Thrusters suck and I typically only do them in a WOD which calls for 65-85#'s - not a ladder.  I was able to get 110#! Go me! I cleaned 115# and got the front squat but could not get it over head. Oh well. Sam did well with this too.

 My goal for the 2nd event was 7 rounds. I was able to get 5+7. The burpees took it out of me more than I thought they would. I think this was the hardest workout of the day. I was really glad when this was done. Whew!

 My goal for the 3rd event was 6 and I got 6+1. Yipee! This WOD was my favorite. The weight and the movements were totally my style. I felt great after this one. Very tired, but great. 

 Going into the finals I was in first place, which was very exciting. All the girls there were great and worked so hard. We all cheered for each other and encouraged each other. I love that about CFA.

 Final WOD:

Translation: 400 meter run, 10 pushups, 20 knees to elbow (handing from a bar), 30 front squats (45 pounds), 40 kettlebell swings, 50 situps, 60 double under jump ropes. This is not my jam. I can do all the movements, but not super fast. Oh, and I do not like running. I got through it, but it took a lot of cheering and a lot of mental toughness. A lot of mental toughness. This is when I have to really focus on me, not the people around me and what round they are on. Just keep moving and keep going. I finished in 9:30.

Results? I won! It was so much fun and doing 4 WODs in one day was not as terrible as I thought! Sam made it to the finals also and scored a 4th place finish. Pretty proud of that guy!

After the throwdown a few of us went for burgers and fries. Yum. I was SOO hungry. Then it was time to recover. I sat in an ice bath, drank tons of water, and wore my compression shorts. They only soreness I have is my shoulders. I couldn't believe it! I thought I wouldn't be able to walk. I guess all that mobility CFA coaches are always talking about really is good :)

My new moto

Inside waistband of my new Reebok shorts. LOVE them

My moto for the Throwdown. Made goals for me that I can actually control. Loved it.