Climbing Anyone?

Big props to everyone who competed today in the Throwdown. By far what I was most exicted about was Candace and Tamara beating Jolie (last year's CF Games 1st place female)!!! You ladies' performances definitely made me moist!

I don't zone but I would like purchase some of Lance's zone meals b/c after tasting that food he made for the Throwdown feast back in April it's clear he knows what he's doing. Is it just one meal a week on Mondays?

The Unlimited throwdown was SICK! The workout was a definite kick in the face, but CFO represented big time! Everybody (especially the ladies) kicked ass and took names!
The highlight for me was the look on everyone's face when they saw how badass CFO was! The lowpoint was puking every three steps for 100 yards of the last round while Candace was calling me a pussy!

CFO,

What can I say? You guys brought it. Candace....WOW, I now dub you... Wonder Woman!
Thanks for the support.

Just posted my photos of the event: http://www.flickr.com/photos/bgreenlee/sets/72157605766385853/

Highlight for me was just seeing so many CFO peeps pushing through their hangovers (yeah Pete!) and just killing it. And major props to Bonnie for participating after having only been crossfitting for a few weeks.

Our team was unifed, everyone helping out where they could, cheering each other on. There were five heats and everyone stayed until the last CFOer crossed the finish line. Audra ran with me for every round--making her a great coach and friend. As the least athletic kid in the bunch, I felt pretty intimidated by our group and our amazing athletes-but you guys were great support. I have been on teams where this did not happen (A lot)and want to thank you.

As for climbing, can we have an event for us 9-5ers??? I was really looking forward to this and am bummed I can't participate. And yes I am using my whiny voice.

The throwdown was outstanding. I replay those last 10 pull-ups in my mind and get goose bumps. Hearing everyone cheering with heart and compassion, watching Audra copiously push LB through those blasted thrusters, reminds me that what made that event special was the camaraderie. It didn't matter if you were about to workout, or just finished puking, everyone was looking to help out a teammate. We were clearly the most unified bunch and it showed in our performance. Moreover, it became apparent how instrumental our inter-CFO competition has been in pushing us all to improve. I have no question that my performance manifested largely as a result of Tamara's competition on that day and for the past six months. She regularly pushes me to my limit on Helen, Fran, the CFT, etc (and usually dominates me). Not to mention the way Audra, Connie, Casey, LB, Sierra and Journey (and others) bring serious competition to all the met-con workouts. It's even more competitive amongst the men. JP, Matt, Daniel, Mike, Nabil, Connor, Edgar, Patrick, Lau, Loren, Brandon, Lance, TomC, the Brads and the list could go on from here still.

I know that we will all continue to push eachother and it's no telling who will win the games, or future throwdowns amongst us... but one thing is clear: we will all bring the CFO storm.

One final gushy note: "Boyfriend" ran along side me, coached me through every thruster and every pull-up. Brought me chalk and water, all before his heat of competition. Thank you Daniel, you're amazing.

Brad-
Great pictures! Thanks for shooting me from a low angle. I wouldn't say it makes me look tall, it just makes it so you can't tell how short I really am.

The one picture of Patrick is by far the best... I think it really conveys how tough that workout was, and how crappy you feel when you're done.

Congrats to all of you amazing CFO-ers! Candace, sorry for touching you so much Friday night, but it really is impossible to resist ;)

After watching CFO do well yesterday, and then looking at Brad's pictures I've been thinking about our team going down to the Games and how we can improve our performances. I just recently learned how to do the Butterfly or circular kipping pullup and it has made a huge difference in the efficency of my pullups. At the end of our month long Throwdown back in March I got 3:34 on Fran and 8:45 on Helen. At that time I was in the best shape I've been in ever, since then I've slacked off a bit on my CF training. However, I learned the new kipping pullup and when I recently did Fran I took 25 seconds off, and when I did Helen I took 1:15 off. I attribute ALL of these gains to the new pullup style, I was able to do all 3 sets on Helen unbroken!

Anyway, with the Games being 2 weeks away there is little improvement an athlete can do for his/her metcon and even less they can do to improve their strength in that short a time. However, with a few tweaks in technique I feel many CFO'ers can improve big time on pullups. (And with the large pullup structure they've built, and the multiple workouts that will likely take place, pullups are almost guaranteed. I want to teach anyone who is interested in learning this pullup technique. There are a few others that are starting to do it as well. I know Lau has got it pretty good, I saw Patrick doing a few in a row REALLY well, and Daniel has always done a less drastic version of it. I feel as though it requires less strength than a regular kip so anyone who already has a kipping pullup can learn this new style. Also right now there aren't a ton of people that are doing it yet so its a great way to get an edge up on the competition. I bet by next year the majority of the pullups you'll see will be this style.

If you guys think this is a stupid idea then just tell me so. I just really want to see everyone kicking ass at the CF Games. If I did a clinic for this ASAP I think it could make a big difference. I don't want there to be a charge for it, I'm not trying to make money.. just the thought of our guys AND girls nailing these pullups gives me a major hard on and I just want to share some of the blood flow. Maybe Mike could add a couple of other technique tweaks that could help as well. I was also thinking, while looking at the pics, about the rack position of the bar during thrusters,(especially at the bottom of the squat) if the elbows drop the wrist and thus forearm muscles do a lot of extra work, and then to go to pullups, grip can be a limiting factor... who's arms felt like shit during the run?

Anyway, its just an idea.. let me knwo what you guys think.

Nabil, Let me know when the butterfly clinic is, I'm there. The throwdown sounded like alot of fun,wish we were there. I'm so pumped for the games, can't wait! we're going to kick ass.

I think my favorite part of the competition was when just prior to the start of the run, Nabil smacked some random dude's rear end who was in front of him. Quickly realizing his error, Nabil deftly moved over and smacked another, more familiar, bootie a few times, perhaps it was Daniel's. I can't remember, but it was funny.

I think Journey deserves an award for the pain she endured while doing pullups. Her hands were already well torn before she did her first pullup. I imagine each rep hurt more than the last. By the end, her hands looked frightening. That was serious toughness. Bonnie also deserves a pat on the back for wading into the competition with little formal CFO experience.

Nabil makes an excellent point on the rack position at the bottom of the thruster. Keeping the elbows high helps maintain posture, keep the weight on the shoulders, and makes each thruster a little less taxing. I definitely need to learn the butterfly kip, but my tears need to heal first.

pull-up efficiency? i'm so in. i just want to be able to get confident with the pull-ups, i think that's my main problem. i would love to attend the clinic.

i am actually still riding out the buzz I got from Nabil spending so much attention to my ass.

If I had known Nabil was passing out ass slaps like candy on halloween I would have been there.

sorry I missed that one. So it seems CFO is being underestimated for the games. check out the video on the main site for tuesday.

You all totally ROCKED. Congrats.

What an outstanding group of athletes AND human beings you truly are. Such support and encouragement from you guys is not taken by myself lightly...so a big thank you goes out for that. It was great to meet all of you guys, and Candace, great to run into you again. Good luck to those of you who are competing at the Games. I so wish I could go.

I will be putting on a hopper event here in Los Altos and will give everyone the details as soon as possible...I think later in the summer!

If any of you CFO'ers are ever in my neck of the woods...come join us for a WOD!!!