2010 Orange County CrossFit Throwdown is SOLD OUT. Please no more entries. If you are a competitor we will be posting a competitor list as with start times, heat #s, etc. about a week prior to the start of the comp. Check back for any other updates. Train hard and we will see you all soon.

I spent the entire weekend at a seminar taught by Mark Rippetoe working on the squat, press, bench press, deadlift, and power clean. Picked up some new things that I will be using in the box coming up. In addition to being the premier expert in the field of strength training Rip is a really funny guy. I will leave you with some of his wit and wisdom.

“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”

Rip’s response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”

There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.

…bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd.

WOD

Strength

Bench 5×5

Metcon

3 Rounds of:

5 HEAVY Power Cleans

50m Resisted run (run to fence under resist band, run back without)

(Coaches: Novices with less than 1 month of training with us do Deadlifts. They are not yet capable of making this wod worth doing with a 35# load or so. You make the call. Everyone chooses a partner and then switches after they are done. Post load chosen and times to whiteboard.)