OC ThrowDown equipment configuration shown in a 3D environment
OC ThrowDown Event Address
17662 Armstrong ave.
Irvine, CA
2010-oc-crossfit-throwdown-schedule Here are the start times for the mens and womens divisions. This is an estimate. Actual start times may change slightly. Please refer back to this site on Friday and Saturday night for any changes. Individual heat times will be given at check in time on Saturday at 7am.
Also please make note that SPECTATOR TICKETS WILL BE AVAILABLE AT THE DOOR. But save some money and buy them online. Event t-shirts will also be sold at the event.
Saturday, January 9th
WOD 1 – “exponential”
OC ThrowDown WOD #1 from Justin Flynn on Vimeo.
7 rounds for time;
5 squat clean thruster
10 toes to bar
(each round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, clips and weights will be provided; toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7thround, gals starting weight is 45# increasing to 105# by 7th round) ( Intermediate/Masters Men 95-125(5# increase), Women/Masters 45-85#(only 5# increase)
WOD 2 – “unbroken”
OC ThrowDown WOD #2 from Justin Flynn on Vimeo.
For time;
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
(If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT. The standards OPT used for the Canadian qualifiers will be used here. Check out this link (watch the “Jackie” wod) All pullups including Butterfly will be held to this standard. Make sure you are doing this before coming on Saturday. Judges will be strict. Womens Rxd will need to complete minimum 10 on first go and then no less than 5 on second attempt.) (Intermediate Mens and womens will need to complete minimum 5 unbroken per 20. NO FRACTIONS BELOW 5.)
Sunday, January 10th
WOD 3- “los dos”
OC ThrowDown WOD #3 from Justin Flynn on Vimeo.
5 rounds:
45 sec AMRAP Dead Lift – 225#/155#
Rest 15 sec
45 sec AMRAP Burpees
Rest 15 sec
(Total reps are athletes’ score. Burpees need to be done with an upright torso, no muted hips and a visible jump off the ground must occur)
(Intermediate/Masters Mens 185#, Womens 120#)
After 3rd WOD there will be an elimination and only the top 35 men and 15 women will advance to the 4th WOD.
WOD 4- “finale”
OC ThrowDown WOD #4 from Justin Flynn on Vimeo.
5 min max clean in lbs; rest 0 sec
5 min Cindy (chest-bar pullups) for total reps; rest 0 sec
5 min row calories
Total score = max 1RM weight lifted in lbs + total reps in 5 min Cindy + total cals in 5 min rowed (i.e. 285# + 240 reps (8 rounds) + 100 cals = score of 625 score)
Highest score wins…! Athlete is responsible for putting weights on and off.
(Only Rxd Men will be required to do C-B pullups)
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Click Here: Layout of OC Throwdown
-Athlete Check in time is 7am on Saturday regardless of heat and start time. Here you will get your heat # which will tell you your start times for all 4 WODs.
-Judges/volunteers check in is 6am on Saturday. Sunday is 7:30am
-If you cannot complete the prescribed weights do not worry. You will still compete as normal but with weights that allow you to finish the wod. You just wont be in contention for a trophy.
-Videos detailing the standards and points of performance coming by tomorrow morning.
-Address of event:
17662 Armstrong avenue
Irvine, CA
-Please carpool if possible as parking will be limited. Also bring all necessary supplies, tape, water, snacks, food, chalk, etc. There is no liquor store or bank nearby so please bring cash for the vendors. There will be an excellent caterer grilling mexican style chicken, and vegetables over a huge BBQ. Paleo friendly.
WOD 4 Is that Max 1 rep weight or total weight for all reps completed in 5 minutes. I know videos to come. It doesn’t say squat clean on that WOD so it should be very interesting either way.
Just wondering if you can email a list out of what level competitors are at (RX or Intermediate) before the actual day of the event? Also, is there a way to get times for when the heats start so we can inform spectators accurately of when they should be there. Just curious. Thanks
Matt: Clean is ground to rack position at shoulders. Power clean, squat clean, curl does not matter. It is a 1RM.
This whole competition looks like it is going to be so fun! Justin, Pinky, Sheryl, and Linds – I know you all had some part in making it what it is so thanks for taking all the extra time you spent making sure it is going to be an awesome Throwdown!
I’ve been sick in bed since last Tuesday, which really sucks, but I am looking forward to hearing about the results and stuff since I won’t be there. : (
GO OCCF! Bring back some trophies!
WOW!!!! Justin this is going to be such an awesome event!!! I am so stoked to be part of it! Thanks to everyone at OCCF for working so hard at this and for inviting USCF to be part of the competition! See you tomorrow!
Aly
On the “unbroken” Wod is the standard for the pullups for the Masters men the same as the intermediate men, i.e. 5 reps minimum unbroken?
I can’t wait! These WOD’s look great and challenging! I’ve already got butterflies in my stomach from just reading the blog! This is going to be a lot of fun, good luck everyone!
Mike:
We have 14 masters men competing. We will address the needs and abilities of everyone at the sat. morning check in time and make adjustments. I will make sure that it is competitive for all of the intermediate and Masters men.
i am getting nervous!! do the intermediate women do kipping chin ups?
That was my question too… Can we use bands?
Is it the top 35 men combined from all divisions for the “Finale”? How many males are in each division?
I can’t wait until the weekend!!! It’s all I can think of!
Great work JMF and crew!!!
I am so excited for everybody! This is going to be an amazing event with amazing athletes. You all should be so proud of yourselves that you can even be a part of this event and do these difficult WOD’s.
Good luck guys and gals. This is a part of the reason why you have trained so hard and have become such strong competitors! I am inspired by you all! I can’t wait to cheer everybody on!
Any change that you could post a schedule of heats so we can know when to show up?
Will the results be posted online periodically?
Ted: Top 25 men Rxd will move on, top 7 intermediate, 5 Masters.
Dave: I assume you are a spectator as all athletes are required to sign in by 7am. Heat times will be posted on this site shortly. It will not show by name only by dvision. You will be given heat times when you check in on Saturday.
Im super excited, super nervous!!
This is going to be a great time! Thanks for doing this JMF and crew! I am waking up at 3 am thinking about it when I should be sleeping. I have thought about each work out and decided the third one is my favorite. #1 and #2, I just want to get them done somehow and survive.
Do these workouts favor the Pullers or the Pushers? I think pullers…
R
Thank you, OCCF, for organizing this event for all of us. I know that a ton of work went in behind the scenes for this to be possible. I just want you to know that we appreciate it very, very much.
Cheers,
Phil
On the thruster WOD after you squat clean the weight can you then jerk it from the rack position?
Mike: Thruster must be one continous movement out of the front squat. Any pause at the rack position and the athlete must squat back down and get it overhead. No push press or jerk will be allowed.
Will food be sold to everyone or will it be provided free of cost?
Tito, I don’t know for sure but I can almost garuntee that there will be no free food. JMF mentioned that there will be vendors there though, one of which will be food cookin’ up meats and veggies. Bring cash, as there is no on-site ATM, so i’m told.
/ctw
Did Workouts 1 & 2 today. 8:42 and 7:07 respectively.
Wish I was able to compete, sounds like a great event.
Jake we miss you man. Curious to see how your beastly time stack up to the overall winners.
wod 4 right up my ally