In-House Competition

In-House Competition 2016

Workout 1 – One-Rep Max Clean (Power Clean Accepted) – 6 Minute Time Cap

Max clean or Power Clean

This is a classic lift. The weight starts from the floor and you must lift it into a front rack position with hips fully extended. Must show control at the top. The barbell will start unloaded and there will be a variety of weights at each station. You must begin loading the barbell after the clock starts. Make sure you and your judge have agreed on the weight before each lift.

Workout 2 – Dr. Frankenstein – 12 Minute Time Cap


At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. We will be using 25lb plates if you choose to use an abmat. You may also use a large mat. The feet do not need to remain in contact with the wall for the entire movement, but must touch the wall at the beginning and end of each rep. Kipping is allowed.

A special request has been made for athletes wanting to enter RX but need a little help due to the volume of the HSPUs. We are happy to accommodate any athletes wanting to push themselves! We are allowing up to two stacked ab mats without plates. However, the athlete must still show contact with the mats at the bottom of the repetition and full extension at the top. Using stacked mats will place an athlete below other athletes completing this workout as prescribed in scoring.


The bar must make contact with the shoulders at the bottom of each repetition and the athlete must extend their arms fully at the top of the repetition.

Pistol Squats

The athlete’s hip crease must fall below the knee on the downward portion. During the upward position, the athlete must show control. Any jumping or falling at the top of the repetition will not be counted. Extended leg cannot make contact with ground. Athletes must alternate legs.

Pistol Squats to Bench

The athlete will squat on a single leg until their bottom hits the bench. They will then stand up with control. Any jumping or falling at the top of the repetition will not be counted. Athletes must alternate legs.


The athlete’s toes must make clear contact with the bar and the legs must extend fully at the bottom of the repetition with your legs breaking the vertical plane.

Knee Raises

The athlete’s knees must be above the hip crease and the legs must be fully extended at the bottom of the movement.

Jumping Pull-Ups

During setup, the athlete’s head must be 6 inches below the bar. Please select a variety of boxes and plates to accommodate your height. At the bottom of the repetition, the athlete must have arms fully extended. At the top, the athlete’s chin must surpass the bar.

Ring Muscle-Ups

The athlete must show full arm extension at the top of the muscle-up as well as the bottom.

Workout 3 – The Grim – 10 Minute Time Cap

Hang Power Cleans

The elbows must clearly pass the vertical line of the bar at the top of each repetition and the bar must return to the hang position with fully extended arms at the bottom.

Power Snatches

The barbell must touch the ground on each repetition and the arms must be fully extended at the top with control shown.


The athlete must break parallel at the bottom of the repetition and show full, and controlled extension at the top.

Rope Climbs

The athletes are allowed to jump to begin their rope climb and are allowed to use their legs to assist. They must touch the top beam of the rig. The athlete must then show control lowering themselves until they can safely jump down from the rope.

Bar Over Burpees

The repetition begins by the athlete lowering themselves until their chest contacts the ground. They must then jump with two feet and land with two feet over the bar. The hips do not have to be fully extended and the arms do not have to be raised above their heads.


Member Wall

CCA Members, we're adding a fun member gallery to our gym. These small profile pictures will help new members remember names and get to know everyone. Please participate and submit your photo here for our Member Wall!

B.J. Shares Her Weight Loss & Strength Journey

So you think you know about CrossFit…

Well, I had the benefit of not knowing anything about CrossFit in the spring of 2015 when I was searching for an option to take my physical activity to a higher level.  I wanted to lose some lingering post-accident/post-surgery weight and generally become a healthier person.  I’ve donated my share of cash towards typical gyms through the years, all without any results or consistency.  So this time around, I called some personal trainers.  The expense was beyond my means and I also doubted that I would do any ‘homework’ between sessions to continue any progress.  Then in my favorite downtown neighborhood I noticed a new gym – Capital City Athletics CrossFit.  One call and my journey began.

Intimidating?  To a 43-year-old chubby girl…you bet.
Welcoming?  Totally.
Challenging?  Completely.

Three months later, 20 pounds were lost and I was hooked.  For real.

Here's a Before/After of me after I decided enough was enough.

Here's a Before/After of me after I decided enough was enough.

Looking beyond the fun addiction and the quick summary of the past year, in all seriousness this is what discovering CrossFit did for me. 

Joining CCA put me in classes that were capped in size, allowing personal attention and coaching.  Proper form is absolutely key and the coaches know their stuff.  Proper form protects the body and allows weight to be lifted easier.  They corrected my form and movements, encouraging me to do what I can and push me to do just a bit more each time.  A couple more reps, a bit more weight – trust my body instead of talking myself out of trying for more.  

"This is about what my body can do."

Scaling the workouts is acceptable but having goals is important too.  You will only see progress when you push yourself.  My constant mantra is still that I am competing only with myself.  This is about me.  This is about what my body can do.  Comparisons to how much others are lifting are useless.  I look at what others are doing to learn more about form and to be inspired.  One day I’ll do it too.

CrossFit is about lifting weights but it’s also about cardio and functional movements.  It’s about total body movements.  You don’t realize you’re working your whole body but one day there’s a new movement in the workout that you haven’t done before.  But it’s ok, you do it and you’re pleasantly surprised that it was a lot easier than you thought!  That’s functional movement and it is really cool.

"Some people think you need to be fit before joining CrossFit."

Some people think you need to be fit before joining CrossFit.  I definitely wasn’t.  CrossFit helped me find my fit.  The hardest part about CrossFit is just showing up, just getting in that door.  Once I get there, I just do what the coach tells me to do.  Ok, that might have been the hardest part…I tried to ‘negotiate’ every workout!  I follow their instructions, their guidance, to get the best workout possible.  I feel great and then I want to do it again.  Show up for the next class and do it again.  Easy, right?  You bet!  These days, it’s sometimes twice a day.

The other thing I quickly realized about CrossFit is that you can’t judge anyone.  The community is comprised of people of all walks of life, all shapes and sizes, every character imaginable.  They’re all there to do their thing and support me.  So I’m there to do my thing and support them.  It was a great day when I wasn’t the newest one in class, when I was able to welcome someone to the gym.   I share my story to encourage them.

So until you walk in CCA’s door and give it a go with a truly open mind, maybe for more than a few classes to really get into the groove, you probably don’t really know about CrossFit.  It is different for everyone, but instead of listening only to the random stories, come give it a try for yourself to really understand and feel the amazing support of the community.

See you at the next WOD! –B.J.

Want to create your own Journey? Click Here.




Coach Clayton McAdam Questionnaire

1. Favorite exercise or W.O.D?

Favorite exercise is power cleans, favorite W.O.D is any super long Chipper.

2. Least favorite exercise and/or W.O.D?

Least favorite exercise is Thrusters. Least favorite W.O.D is Karen (150 wall-balls).

3. Hobbies outside of CrossFit?

Boating, water-sports, downhill Skiing, hockey, hiking, movies, hanging with friends and family.

4. You are stuck on an island with one barbell and one song playing in background. Which
movement would you choose (only one), and which song would you play?

I would do the Bear Complex, while Renegades of Funk by Rage Against the Machine is playing in the background.

5. Favorite cheat meal/food?

Famoso Pizza, beer and gelato.

6. Favorite thing about CrossFit?

The sense of community and camaraderie. Its truly an encouraging and inspiring environment.

7. Favorite quote?

“You miss 100% of the shots you don’t take.” Wayne Gretzky.
“Strive not to be success, but rather to be of value.” Albert Einstein.

8. Role model or person(s) of inspiration?

My Mother and Father. My mother for her genuine kindness and commitment to help others. My father for his work ethic and his ability to easily re-invent and adapt to change.

9. Advice for new people to CrossFit or thinking of trying CrossFit?

CrossFit is a very encouraging and welcoming community and despite many perceived misconceptions isn’t just designed for top level Athletes. CrossFit truly can be for everyone. Workouts, weights, time etc. can all be scaled to suit various different individuals with different abilities. It is challenging, both mentally and physically, this is why it’s effective. Although it’s also a lot of fun! Come in with a good attitude and give it a shot, I’m sure you will not be disappointed.

B.J. is Our Athlete of the Month

B.J. is Our Athlete of the Month

Congratulations To B.J.! Our Athlete of the Month. We had a chance to ask B.J. a few “Athlete of the Month” questions. We would like to share them with you.

1. Favorite exercise and/or W.O.D?

All of them.  Each time I try something new, I love it.  And then I want to do it again to do it better.

2. Least favorite exercise and/or W.O.D?

Burpees.  I WILL conquer them!!

3. Name one goal/personal record would like to accomplish through CrossFit?

To be able to do push-ups and pull-ups without modifications or assistance.

4. Favorite CrossFit moment?

Reaching the top of the rope climb.

5. Favorite cheat meal/food?

Cheat meals have too big of a health risk for me.  Good-for-you food can be just as tasty as the cheat foods.

6. Interesting fact about you?

I love polar bears and went up to Churchill, MB, to see them.  Amazing to see them in their own environment!

7. What do you enjoy most about Capital City Athletics?

Ryan and Clayton are the heart of gym; the members are eclectic and supportive. A great combo.

8. Besides CrossFit what do you do for fun?

I swim, paddle, run and travel….road trip!!

9. Favorite quote, words to live by?

Tell the negative committee that meets inside your head to sit down and shut up already!

10. Advise for newbies to CrossFit?

Just show up.  The rest is easy.