Newbie Throwdown

How many of you have been competitive athletes at some time in your life (high school, college, local races, martial arts)?  How many of you find yourself jumping to the whiteboard first thing upon entering the gym to see what times people have put up for the workout you are about to tackle?  How many of you do Elements, Level 1 or Level 2 classes for the challenge of pushing yourself against others?  How many of you get excited when you do something you didn’t think you could?

If you answered yes to any of the above questions, the following may be of interest to you!  Santos Reyes at Level 10 Crossfit in Oroville is putting on a “Newbie Throwdown” competition on February 4th.


WHO: Only members who have never participated in any competitive CrossFit competitions in the past ($5 donation for competitors to help pay for post competition party)

WHAT: Prescribed and scaled weights for the three workouts (movements and weights below)..also an option for “use whatever weight you need to feel comfortable and confident”

WHERE: Level 10 CrossFit, Oroville, CA

WHEN:  Starting at 10am on Feb 4th…Final roster due January 15th (please email/contact Jenny if you are interested)

WHY: To have some fun and get a little taste of healthy competition under your belt.



The workouts below show the movement and the weights…the actual workout details will released at a later date.

Wod #1
Kettle Bell Swings- 53lbs is Rx for men, 44lbs is scaled/ 35lbs is Rx for women, 26lbs is scaled
Bar Facing Burpees
Wod #2
Push Press- 95lbs is Rx for men, 75lbs is scaled/55lbs is Rx for women, 33lbs scaled
Box Jumps- 24″ is Rx for men, 20 is scaled/20″ is Rx for women, 15 inch is scaled (step-ups are allowed, NO jumping down off the box-must step down)
Wod #3
Over Head plate lunges (45 men/25 women)
D-ball slams
Hand release push-ups
Sumo Deadlift High Pull with the same KettleBell that you swung from Wod #1
Double-unders (if you dont have them the wod is still RX)
Pull-ups (if you don’t have them the wod is still RX)
When we get a full list of people interested in the Throwdown, we can set up a time that we can all meet to go over movements and answer any questions.  If you are not going to participate but are around that day, let’s get a “NorCal Crew” to come cheer on our competitors.

Written by Jenny

Jenny LaBaw has been an athlete her entire life. As a 3-sport collegiate athlete, she competed in soccer, indoor and outdoor track and field. Post college she found her need for competition fulfilled through endurance running races anywhere from 5K’s to marathons. Her competitive drive led her to CrossFit in 2010 where she started training to compete at the elite level. In 2011, her first year competing in CrossFit, Jenny placed 2nd at the Northern California Regionals earning herself a spot to The 2011 Reebok CrossFit Games where she gained the title as the 6th Fittest Woman on Earth. In 2012 she improved her regional standings, taking 1st in Northern California and once again a spot to The Reebok CrossFit Games. Injury took her out of the 2013 season, but is working hard at returning to the Reebok CrossFit Games in 2014. Although, she enjoys competing, Jenny's true love is being outdoors mountain biking, hiking, waterskiing, snow skiing, camping and more with her boyfriend, Marcus and two yellow labs, Ziggy and Pogo. With her love for sport and exercise, Jenny chose a career as a personal trainer so she could share her passion of health and fitness with others. Attending Cornell College, she earned her Bachelor of Arts degree in Physical Education with an emphasis in Fitness and Wellness. Prior to Norcal, she has trained in gyms, private training studios, and coached soccer. Her 10+ years of coaching experience has allowed her to work directly with a wide variety of people from children trying to discover their coordination to adults wanting to shed a few pounds to professional athletes looking to be the best in the world. No matter what walk of life you are coming to her from, her mission is to make you realize your potential and help get you there. She will prove to you that you can be stronger, more fit, and healthier than you think you can be. With her inspiration, motivation and dedication, she will challenge your body, encourage your mind, and help you to develop and maintain a healthy lifestyle. Jenny will help you be your best!

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  1. R.C. Smith

    This sounds like a lot of fun!! Sign me up Jenny!! Can’t wait!!

  2. Adrian Sherwin

    What if I’m not new to the xfit world but I’ve never done a competition?

  3. Matt B

    This sounds like blast! I won’t be able to compete, but I would love to come cheer all you guys and gals on! Let’s get a big crew and kick some butt!

  4. Chris L.

    What if we “tried” to compete in a competition but barely even finished the first workout?

  5. I’m with Adrian, can we still compete?

  6. Jenna Hunter

    Count me in Jenny :-)

  7. I am totally interested!

  8. David Parent

    is it too late to sign me up for this?? i just noticed it!

  9. Jocali Nakao

    I just found out about this from someone that works out at your gym. I just pulled up the info and it says that the deadline for registration is the 15th. Is there any way possible to still register. It would mean a lot to me. I wish i would have known about it sooner. I have never participated in a competition before and would love the opportunity to try. Please let me know!!!

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