On Saturday CrossFit Federal Hill had 30 athletes compete in the Charm City Throwdown. It was a fun, inspiring weekend filled with PR’s, heavy breathing and unconditional support.
The woman’s scaled consisted of Anny D, Sam H, Nicole C, Karen, Annalisa, Jen W, and Misa. Nicole snatched 95 pounds, Karen got her first kipping pullups, Jen W had a top 10 finish in event three and Anny D finished in the top ten. For most of these ladies it was their first CF competition and it was nothing short of amazing watching them work through every event.
The men’s scaled consisted of Ben C, Justin L, Matt J, Anthony N, and Keith L. Ben, Anthony and Kieth snatched 175 pounds and finished in the top 3 in event one, Ben C came in FIRST overall and Justin L was SECOND over all! Great work guys! The CFH Men ALL finished in the top 15 and worked hard all day to stay on top!
The woman’s RX division consisted of Ashley A and Barb W. These two ladies were in a small field with challenging workouts and stiff competition. Ashley had a great showing in the last workout with an 8th place finish and Barb made the final workout and ended up in fifth place overall!
The men’s RX division consisted of David, Coach John P, Coach Matt, Coach Eric and myself. David finished the day strong with an 11th place finish in WOD 3, John P and managed to snatch 205 in WOD one! Matt and Eric both made the final WOD! Eric finished 2nd over all and Matt finished fourth overall.
The Teams of CFH consisted of Bayne, Coach Blair, Coach Buck and Maddie (Team AMNAP) and Luke, Marrisa, Melissa L and Chris M (Team Thruster I hardly know her). Team AMNAP started the day strong with a second place finish in WOD one with Maddie and Coach Buck going HAM on some heavy snatches. Team Thruster I hardly know her showed an amazing display of endurance in WOD 2 with a first place finish! Over all they placed second and fifth in the open team division!
It was a great weekend to see our community at work and most importantly having a good time. Thank you for all your support!
SKILL WOD
**Protect your hands we have a lot of bar work today**
OTMEM for 7 minutes
____ Kipping Pull ups/Chest to Bar/ Or Muscle ups
(pick a number that is challenging to stay with for all 7 minutes, record that number in WODify)
WOD
CrossFit Open WOD 12.3
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
AMRAP in 18 minutes
Anny D going overhead
Sam H finishing her Snatch + OHS complex
Buck and Blair doing their partner clusters!
Coach Matt in the final event
Team – Thruster? I hardly know her taking third!
Nicole hitting a solid OHS
Eric dominating the competition!
Competitors WOD
OTMEM for 10 min- 1 Back Squat
-then same as above-
Test this workout with this in mind- the 46th place male in the mid atlantic got 399 reps on this WOD in 2012 and the the 46th place female got 358. You do not have to beat that, but it should give you a solid idea of what you need to come close to!
**Competitors note, we realize the camaraderie and team training has not been as high as its as a few weeks ago. We encourage people to try and meet during certain class times to get the strength in and follow this program. It will help prepare you for the open. Once the open gets closer, probably around January, we will start meeting at 5:30 again on Tuesday and Thursday to amp up the training! Until then try not to fall off, now is the time when the biggest gains are made!