By Lisa

Have you ever seen me just before a competition? I am usually in full-on “panic attack mode.” My heart races, I have trouble breathing, I’m usually in tears and I feel like I’m going to pass out. Competitions – and working out in front of people in general – totally freak me out. The fear I feel just before 3-2-1 GO can only parallel to the one and only time I stood at an open door of an air plane and (willingly) jumped out. The moment before I jumped, I literally thought I was going to die. My heart almost came out of my chest, I am sure. I am super afraid of heights and decided to go sky-diving to try to conquer that fear (nothing like facing your biggest fear head-on, right?) After the initial moments of anxiety, sky-diving was a beautiful experience and I absolutely loved it. Now, I still don’t love CrossFit competitions and I have been known to pee my pants while competing, but I’m trying to get more comfortable with it. I know that I’m never going to be a Games-Level CrossFit athlete. Seriously, I am well aware of my skill level. Also, I don’t really possess a sense of competition while trying not to die while WODing (sheesh, I just want to finish). I’m not athletic at all and the fact that I can do half of what CrossFit has taught me surprises me everyday. Sometimes it’s fun to see how I stack up, but no matter where I’m at in the rankings, I’m just proud of myself for trying.

Now, Brian loves to compete. He likes testing himself against other athletes and other gyms. He really thrives on that feeling of competition and it reminds him of playing team sports when he was young. He uses each competition as a measuring stick to see if his training is working. He’s usually one of the first people to register once a competition opens and is obsessed by his overall rankings throughout the day. He will replay the WOD in his mind for days, strategizing on how to do it better next time. He gets angry if he doesn’t perform the way he hopes and takes the competition very seriously. For him, competing is a BIG DEAL and he wants to WIN.

Are you like me? Like Brian? Or somewhere in between?

Here’s your chance to try out a competition in a safe, friendly environment. We came up with “Locals Only” last year as one of our signature charity fundraisers. This competition is just for Incendians so that you can try competing in a place you feel comfortable. Don’t get me wrong, this is a REAL competition. There will be prizes for the top Male and Female athletes in each division. Programmed by Coaches BV and Holland, every athlete will have the chance to do three WODs, with the top four men and women heading into the finals. Coach Holland will serve as the Head Judge and Coach Dustin will serve as the Judge/Volunteer Coordinator. KidCare will also be available for the competition.

Scaled and RX WODs have been decided and there is something for everyone. DJ T-Love will provide the beats and motivation. Why Not Capture It Photography will capture the action. There will also be an after-party with a BBQ, Cocktails and Cornhole. (You don’t have to compete to attend, but we may ask you to judge). Please bring a Paleo dish to share at the BBQ. Cost to compete is $20 and all entry fees will be donated to Keep Willow Walking. Please consider being part of this day, either as a competitor, judge or spectator. Sign up sheets are at the gym.

So, what are the WODs?


WOD 1: For Time
1000m Row
100 Double Unders
5 Muscle Ups
*7 Minute Time Cap

WOD 2: Speed Snatch Ladder (weights start at 95/65)

WOD 3: For Time
Pull Ups (95/65)
*10 Minute Time Cap


WOD 1: 6 Minute Time Cap
1000m Row
Max Effort Burpees in Remaining Time

WOD 2: 4 Rounds for Time
25 Air Squats (bottom must touch medicine ball)
40 ft Overhead Med Ball Carry (20/14)
15 Box Jump Overs (24/20)
40 ft Overhead Med Ball Carry (20/14)
*10 Minute Time Cap

WOD 3: For Time
21 Kettlebell Swings
21 Hand Release Push Ups
200m Run
15 Kettlebell Swings
15 Hand Release Push Ups
200m Run
9 Kettlebell Swings
9 Hand Release Push Ups
200m Run
*10 Minute Time Cap


Showing 4 comments
  • Tony

    Who is Willow? And what do you mean : keep willow walking? Am interested to compete ia the scaled division….. Great cause…. Please respond

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