Workout Of the Day (Tuesday January 17, 2012)

Watch more video of The OC Throwdown on

Technical: 1/2 Angie
For Time: Four Rounds of:

10 DB G2OH (45/30)

15 Box Jumps (30″/24″)

20 Heavy Rope Jump Rope

Stabilization: 3 x 20 KB Figure Eights
Details: 170 Double Unders


The 2012 OC Throwdown has come and gone.  There were some amazing athletes that participated this weekend and the venue was sick!  The logistics of the competition proved to be a bit frustrating as far as communication, timing, and scoring, but all in all it was a great time.  There were a total of 6 WOD’s and Valerie Calhoun made the cut every time and found herself going against the 2011 2nd Fittest Female (Kristen Clever-2010 Fittest Female) and other top names.  Val wound up taking 8th and was the only one to take a place.


The programming was intense on the shoulders and was a true measure of anaerobic capacities and lactic acid buildup leaving the endurance athlete and pacer out of luck.  We all had one event that didn’t quite fair as well for us as we had hoped and we all had at least one that was “right up our ally” (like in the video with Wes destroying this event and took 2nd in it to the overall winner, veteran Games competitor Tommy Hackenbrook).


As a whole, I am extremely proud of everyone that competed this weekend, it was a great representation of RCF and we had the most amount of competitors from one gym out of any other box.  Every single athlete gave their all!  No matter the outcome of the WOD, the effort was second to none.  It did however expose several weaknesses in my programming.  We were amazing with the bar movements and technique, but lacked the endurance or abilities to perform some of the mindless bodyweight movements that we all take for granted.  So, I apologize to everyone for the lack of preparedness going in to the event, I feel like I let every down.  With that said, it’s far better to realize this now at a small competition in comparison to Games’ season.  I have created a list on the short drive back from Orange County of our strengths and weaknesses, so I guess we’ll be hitting a lot more bodyweight movements!!! (Don’t worry, the burpee wasn’t one of our weaknesses though due to our holiday burpees).


We had a lot of video taken at the competition and I’m certain we’ll have it all up shortly!


Thank you for your support, we wouldn’t be where we are without you!

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