The two teams for the @sactownthrowdown are set: 

OPEN TEAM
Nigel Noriega
Drew Shempp

Kirsten Anderson
Beth Stankevich

NOVICE TEAM
Nikki McCurry
Ana Apostal

DJ Rasmussen
Corey Schmidt

A big congratulations to these gals and guys for competing to represent CrossFit Davis and a BIG THANK YOU to all of you that poured your heart into each WOD. Grab your tickets soon, peeps -- It's going to be a blast!

This is Bob Harper. He does CrossFit. You might have seen him on that Biggest Loser show.

Here's a quick email interview he did over at the blog CarrotsnCake.com where he talks about CF being is workout methodology of choice.

You want to improve your fitness. You have goals. You have an idea of how to acheive those goals. We can help with our programming, community and coaching. There's a big variable though -- and that's your mindset.

A proper mental mindset is a prerequisite for deciding that you want a black belt in fitness. You've gotta be coachable. You've got to put the work in. You need to be determined and consistent. There can be no room for a rift between thought and action.

Let's bring some Ayn Rand in. For those of you that just rolled your eyes...stick with me. I'm not asking you to accept Rand's world view part and parcel...just using a piece as an example. Take it for what you will.

To be successful in life, or rather, have a successful life Rand says that a person has to have reason, purpose and self-esteem. I'll buy that.

What about support though? I'd add that to the mix as well. Create and cultivate an environment for yourself that's set up for success both physically and psychologically. Set up conditions and associations that complement your goals. I'd say training at at CrossFit gym is a step in that direction. We're a good natured, helpful bunch that's invested in the success of people coming on. Quick case in point -- our members hanging out with newer people after class and working on skills with them; or staying late to get to know the people coming in from the Groupon. You've got support. We also have the stuff you need to train all sorts of lifts and movements. Boom - the physical aspect is covered as well.

SacTown ThrowDown TryOut WODs:

There are 5 WODS. Athletes that want to compete in either the Open or Novice Division need to complete these workouts by January 15th by close of business. The WODs must be done in order but times / dates may vary to accommodate the various schedules everyone has.

All official attempts at the WODs will require a judge. Good luck!

1) Heavy Helen

Three rounds for time of:

• 400m run
• 21 KB Swings (32/24)
• 12 CTB Pullups

2+3) Row + Chipper

A) 2K Row for time

B) Rest exactly 6 minutes and then continue on immediately to C

C) See below

• Dumbbell Farmer's Carry to the wall and back (45#/30#)
• 40 DU
• 30 Box Jumps (24"/20")
• 20 Toes 2 Bar
• 10 HSPU
• Prowler push to the wall (90#/50#)
• Sprint Back to starting line

*******In this workout you will be given 2 scores. The first score is your 2K row time. The second score will be the time taken from the start of 2K row finishing the sprint.

4) Olympic Lifting Meet

You will be given time to warm up and then complete 3 C&J attempts and 3 Snatch attempts. Missed lifts count  as attempts. The heaviest C&J and Snatch will be added together and adjusted for the bodyweight of the competitor. The results after the adjustment will be your score in the workout.

5) Power Elizabeth

For time:

21-15-9

• Power Clean 135 lbs / 95 lbs
• Ring Dip