The 2013 Winter Combine
The Combine is back in a couple weeks on Saturday January 19th. The Combine is like the CrossFit Total's cousin; like the Total, it is designed to give you a clear picture of how fit you are, but where the Total is focused on strength, the Combine is all about overall fitness. Here's some answers to frequently asked questions about the Combine.
What's the Combine?
The Combine is like a CrossFit skills test. It's a chance for you to test yourself across a whole wide range of different tasks (gymnastics events, weightlifting events, conditioning events, etc), and to set scores across a variety of benchmarks. It's a great chance to get a clear picture of where you're at, what you need to work on, and how far you've come.
How's it work?
You'll be given a handful of tasks and free reign of the gym to complete those tasks to set some records. There will be three 30 minute sections, each one with a handful of events, some of which are required while others are optional. So the total time it takes is 90 minutes and at the end of it, you'll definitely feel like you had a good workout!
What are the events?
We haven't locked down all the events for the Summer Combine yet, but they'll be very similar to the Summer Combine we held earlier this year. Here's a sample of some of the events from the Winter Combine from last January:
1 mile run for time
max push ups in 2 minutes
5 minutes to max deadlift
max box jumps in 2 minutes
max set pull ups
5 minutes to max front squat
max burpees in 2 minutes
max L-sit on rings or parallettes
5 mintues to max shoulder to overhead
500m row for time
The official events will be announced in the next couple weeks. We'll be running it in heats starting at 10AM, 10:30AM, and 11:AM. The full Combine takes 90 minutes, and we'll be starting on time, so be sure to show up early and warm up. You'll be able to sign up for heat starting next week.
Announcing the Endurance Development Series
This is probably the single thing I'm most excited about for 2013. We're creating a new type of event at the gym that we're calling the Development Series. Each Development Series will be specifically focused on one aspect of your overall fitness (Endurance, Weightlifting, Strength, Gymnastics, etc). Each DS will be between 5 and 7 weeks long beginning with setting some sort of applicable baseline benchmark and ending with that same baseline. During those 5-7 weeks we'll hold special classes devoted specifically to developing that aspect of your fitness. We'll be tracking your improvement and your performances just like in our other challenges, and will be putting up various prizes for the most improved and best performances!
We're starting off 2013 with the Endurance Development Series. Here we'll be working on your endurance. Think running and rowing intervals and work capacity. The benchmark we'll be using to track your Endurance is ....*drumroll*....a 5K run! Even cooler, the finals for the Endurance Development Series is going to be the Downtown Glendale Dash which is a 5K that a group of your fellow CF818ers ran last year!
Does this sound like a lot of info or is it not making much sense? Don't worry, we've got your back! Join us on Monday January 28th at 7:30PM at the gym and we'll clear up all the confusion you might have!
The New and Improved Goal Board
You'll also notice that we've updated our Goal Board! From now on, we'll be updating the Goal Board every month and we're encouraging everyone to set goals and reach them! Put up a goal and a by-when date and when you're finished check it off the list! Boom!
The OC Throwdown
Finally, next weekend I'll be competing at the OC Throwdown which is a large competition taking place at the Orange County Fairgrounds on January 12th and 13th. This competition is going to be huge and it's a great chance to not only see me compete, but also to see some of the best CrossFitters in the world compete in the Professional division! Almost half of all the Games competitors from the 2012 Games will be competing at this event and it's definitely going to be incredibly entertaining and enjoyable. We'll still be holding class at the gym those days, so you can hit the morning classes and come down in the afternoon if you just want to spend the afternoon there. Here are the details for purchasing tickets. I highly suggest coordinating and carpooling. Hope to see ya there!
A. 3RM Front Squat
B. 10 minute AMRAP:
3 Squat Clean (155/105)
9 Plyo Push-ups
Posted by Armen.