Throwdown Details

Jun 11th, 2015

Category: CrossFit

Throwdown Details

box jump in the light


Just a reminder, all regular classes have been cancelled for this Saturday, June 13th as we host our first ever In-House Team Throwdown! Whether or not you are competing, this is a great community day and we hope you can all participate in one way or another. It’s always one of the best days of the year! Please feel free to invite your friends and family to come cheer you on and experience the CFS community.

The first heat of competition will kick off at 9:30am, and the events should be wrapped up by 1:00pm. After the competition wraps up, we’ll celebrate with a barbecue in the lot. We’ll play some corn hole and bring back the dunk tank. We’ll provide some drinks and burgers, dogs, sausages, etc. to toss on the grill. If you’d like to contribute, we could use some help with some extra side dishes. Please feel free to bring in your favorite side (paleo or not) to share with everyone. The more the better!

Coach Charlie will also be running a Paleo Cook-off in conjunction with the barbecue (most likely to increase the amount of desserts he can eat). The rules are simple:
1. Bring a tasty PALEO treat for submission (cookies, muffins, cake, protein balls, etc.)
2. The winner will be selected based on taste, look, mouth feel, overall eating experience.
3. The winners will be given awesome prizes. Stay tuned for more details on the prizes.

The fun won’t stop there! The social committee is organizing a post-throwdown get together for Saturday night at the Lawn On D. The plan is to meet there at 7pm for some drinks and more outdoor fun. Andrea will likely be challenging anyone and everyone to a game of ping pong, so bring your A-game! The Lawn on D closes at 10pm, so the party will likely move to another Seaport or Southie establishment for more late-night festivities. Clear your calendars and join us!

Below is an outline of the plans for Saturday. If you’re competing, please be sure to show up on time for registration. You don’t want to miss the athlete briefing – this is where we’ll cover specific standards for the day.
8:30AM: Athlete Check-In
9:00AM: Athlete/Judging Briefing
9:30AM: Event 1 Kicks Off
1:00 – ??: Barbecue
7:00PM: Lawn on D

If you’re competing, please take a look over these useful links. Remember, we’ll all be helping out and judging each other, so please make note of when you will be judging.
Heats/Judging Assignments

Skin the Cat

“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through

Your score is the sum of the lowest round of each movement

Conditioning Class: WOD
8 Rounds
Parking Lot Suicide Sprint
Rest 60 seconds between each effort

Conditioning Class: Core
3 Rounds
15 Bridge ups (use weight if able)
12 Weighted sit ups
9 Jane Foundas/side

DISCUSSION 18 Comments

  1. jason barrow 06/12/2015 at 12:55 am

    Shout outs to Sham for the playlist he had going at the 7PM. I can’t even imagine how long it took him to get those 20 and second clips mixed together like that so they worked perfectly for the WOD. The best there is.

    7/9/13 – 39 Rx
    6/11/15 – 40 Rx
    [future barrow, check notebook for notes for next time for a pr]

    • Shameltoe 06/12/2015 at 8:22 pm

      Barrow, I will continue to work tirelessly to provide you with the freshest of tracks.

  2. Trevor Crean 06/12/2015 at 12:35 am

    48 Rx (7, 15, 9, 7, 10)

  3. Rob Hassell 06/11/2015 at 9:16 pm

    51 (9,16,7,8,11); vs 43 in 7/13. I basically did the worm the last few sets of the push-ups

  4. lizowiz 06/11/2015 at 8:51 pm

    41 Rx (6, 12, 6, 5, 12)

  5. Cash Lady 06/11/2015 at 5:07 pm

    Felt a little tired this am…

  6. Mike Quigley 06/11/2015 at 3:12 pm

    Good luck this weekend everyone.

  7. Crowley 06/11/2015 at 2:36 pm

    46 (subbed lunges for air squats) – 7, 12, 8, 10, 9

  8. Petra 06/11/2015 at 1:48 pm

    46 rx (6, 15, 6, 8, 11) One less than last year! Rowing and situps got better, push-ups were much worse. 🙁

  9. Eddy 06/11/2015 at 1:24 pm

    48 Rx (6, 13, 8, 8, 13) – wrote 47 on the board b/c I’m an accountant that can’t add

  10. Brian M. Maser 06/11/2015 at 1:16 pm

    40: 8-12-7-7-6 (GHD)

  11. Frawls 06/11/2015 at 1:02 pm

    48: 7-15-6-10-10

  12. Nick Alonso 06/11/2015 at 12:39 pm

    44: 6,14,6,8,10

  13. Marc Piccuirro 06/11/2015 at 12:37 pm

    56 up from 53 last summer

  14. papa schurko 06/11/2015 at 1:29 am

    could an old fat bastard come by and maybe help out ( judge, bounce? whatever? )

  15. Shamweezus 06/11/2015 at 1:03 am

    Chuck would judge food based on its “mouth feel.”