First CrossFit Throwdown!

As you all know, I am addicted to working out. I started my Crossfit journey back in 2011/2012 with Asphodel. It was the only CrossFit box in HK back in those days. I completed my on-ramp, and did a few classes there. I felt like my fitness level was not up to the standard, and also due to the location (in Taikoo), I stopped doing Crossfit. I then tried a few more classes when 852 opened in Central, and also at Coastal in Fortress Hill/Tin Hau over the years.

Throughout the last few years, I did Crossfit on and off (usually when I travel). I mostly spent all my time doing Circuit Training (literally 6 times a week for 9 classes). I got stronger and fitter throughout the years. This was when I decided it is time for me to go back and try Crossfit again.

I joined Fitness Academy HK in Quarry Bay from Oct 2019. This is a great box where the coaches are attentive to your moves and form, will push you when needed, but not overly pushing it. The sense of community brought me joy I go there almost everyday to train and to hangout.

This year with COVID-19, the annual in-house throw down was pushed out from July to late October. I never done any in house competition before, and since it was a partner competition, I thought I would give it a try.

My partner, Grace, and I signed up for scaled division (RX division is much heavier than Scaled division). The competition was split into 3 Saturdays. The first 2 Saturdays were qualifiers. We had to complete a 20 minute workout in each day, and the total points of these 2 Saturdays determined the top 8 teams in each division to the final. On the final, all teams had to complete 2 workouts, and the top 4 teams in each division would go to the third workout of the day. The results on the final Saturday determined which team would be the Champion, 1st runner up and 2nd runner up for each division.

I didn't know what to expect when I signed up, and didn't expect much from the competition. Surprisingly, the competition helped to push me further. I never thought I could do some of the moves or the weight, but I surprised myself! I had never done 75lb squat cleans, but I did it for 3 consecutively on my first qualifier. Same for clean and jerk, my heaviest weight was 80lbs, but I did 95lbs on my final. The atmosphere and the adrenaline pushed me to the next level. So many people were cheering each other and being supportive, and we were so happy to see people did their best. It was electrifying and emotional at the same time!

Would I do it again? Hell yeah! It didn't matter if we win or not, just the participation was well worth it (we were 2nd runner up for Scaled Division). It was one of the most memorable experiences in my life. Throughout the competition, it also made me realize that I need to work on my kipping, double-unders, and to master chest to bar pull ups.

Also, I had an awesome partner! Grace was so supportive, and she is freaking strong! I could never do it without her. Shout out to Grace Huang (our beloved Coach Allen's wife). Go Team Symphony!

Oct 24, 2020 First Qualifier:

Qualifier 1a - AMRAP 16

15 Deadlifts 10 Toes to Bar/Knee Raises 5 Handstand Pushups/Hand Release Pushups

Rx - 155/105 Scaled - 115/75 *Partners must complete 1 full round before switching

After 16 min, Rest 1 min, into

Qualifier 1b - AMRAP 3

Squat Cleans

Rx - 155/105 Scaled 115/75 *Partner can switch whenever, no minimum rep requirement

Photo Credits: Susanna Yeung Photography (available on Facebook)

Video Credits: Coach Allen Cai

Oct 31, 2020 Second Qualifier:

Let's Row

2a - For Time: Row 2000m for Males/1800m for Females *Males switch every 500m/Females switch every 450m *9 min cap

Rest 1 min

Synchro Finale

2b - For Time: 50 Double Unders Each 40 Synchro Alt DB Snatches 50 Double Unders Each 30 Synchro Single Arm Thrusters 50 Double Unders Each 20 Synchro Alt DB Hang Clean & Jerks 50 Double Unders Each 10 Synchro Alt DB Devil's Press *10 Min Time Cap Rx - 50/35# Scaled - 35/20#, 25 Synchro Air Squats in place of Double Unders

Photo Credits: Susanna Yeung Photography (available on Facebook)

Nov 7, 2020 In House Final Part A: Clean and Jerk Ladder For Time:

10 Synchro Burpee Pogo Jump Over Bar 10 Clean and Jerks 135/95 10 Synchro Burpee Pogo Jump Over Bar 8 Clean and Jerks 155/105 10 Synchro Burpee Pogo Jump Over Bar 6 Clean and Jerks 165/115 10 Synchro Burpee Pogo Jump Over Bar 4 Clean and Jerks 185/125 10 Synchro Burpee Pogo Jump Over Bar 2 Clean and Jerks 205/135