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The Journey: Joel Munro in the Spotlight

Joel Munro is no stranger to competition. The CrossFit athlete has repeatedly ranked as one of the fittest in Australia, and has in fact recently completed three competitions in three weekends, having podium finishes on each. Most recently, he competed at Battle on the Beaches with partner Sean Brickwood,


While Munro makes even the toughest of tasks look easy, he’s dedicated a great deal of time and energy to perfecting his craft. The WOD Life caught up with him during the 2017 competitive CrossFit season to see what his average day is like — training, nutrition and all.

Main image: Joel Munro/Instagram (taken by Kim Pedersen) 

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Fighting Body Image Problems With the Butterfly Effect

This month, women came together in the name of girl power for the Butterfly Effect — a females-only competition held at Raw Iron on the Gold Coast, Australia, where partners completed four WODs together. A portion of the proceeds went to the Butterfly Foundation, which represents anyone affected by eating disorders or a negative body image. Athletes of all levels were welcome to join in, and the spirit of the sport was undeniable. The WOD Life was proud to be a part of it.

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The 2017 CrossFit Invitational is Coming to Australia

They describe it as CrossFit’s “all-star game”; and for the last several years, it’s brought the fittest men and women from around the globe together in teams for a little friendly competition. This year, the Reebok CrossFit Invitational will take place at the Margaret Court Arena in Melbourne, Victoria, Australia, and we couldn’t be more anxious for November 5th to get here. Having the event in Australia this year is quite fitting, considering how well they did at the Games.

The teams for the USA, Canada, Europe, and Pacific have yet to be announced, in addition to this year’s events (although you can probably guess who you might see); but if previous years are any indication, we’re undoubtedly in for a treat. Last year’s Invitational included accomplishing a max snatch and clean and jerk, a handstand walk relay and the infamous 500-pound Pig. With CrossFit’s knack for creativity, we don’t expect this year to disappoint. And as these athletes repeatedly raise the bar year after year, plan on competition being tight!

Similar to previous years, there will be an Affiliate Competition prior to the big show, where fans will have the opportunity to compete. Staying true to the CrossFit culture and community, the Invitational is about bringing people together with a shared love of fitness and fun competition, and being something everyone can participate in.

Tickets will be available online, by phone or at the box office; and registration is open for anyone who is interested in volunteering. For anyone who can’t be there in person, you’ll be able to watch it live at Games.CrossFit.com, as well as on their Instagram and Facebook pages. November will be here before you know it; so stay tuned for updates and announcements.

Main image: fikowski/Instagram

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Anzac Day 2017 – Hero WODs

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Anzac Day 2017 – Hero WODs

The ANZAC day public holiday is not like other public holidays. It is a day of remembrance, reflection and honouring sacrifice.

We are sure that many of you will be attending a Dawn Service and afterwards heading to your box. As Australian’s we all embody the ANZAC Spirit.  One way in which our community can collectively do this is through throwing down and finishing a HERO WOD.

The WOD Life has compiled a list of three Australian Hero WOD’s which you may choose to do to honour a fallen Australian Soldier on this very important day.

1 – “WOOD”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

2 – “BAIRD”

 

MEN: 13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.

then into

3 Rounds AMRepsAP

WOMEN: 14 minutes

600m run buy in, 3min CAP – on the 3min mark the 1 min rounds
commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.

then into

3 Rounds AMRepsAP

1 min Pull-Ups
1 min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

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CPL Baird died how he lived, at the front; giving his all without any indecision. He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness. These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing. The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.

3 – “GALLAGHER & McDONALD”

2 rounds of:-

200m run
16 kettlebell swings (24/16kg)
16 pull-ups
16 front squats (50/30kg)
200m run
14 kettlebell swings (24/16kg)
14 pull-ups
14 front squats (50/30kg)
200m run
12 kettlebell swings (24/16kg)
12 pull-ups
12 front squats (50/30kg)

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Mervyn McDonald & Nathanael Gallagher

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. 

4 – SEAN McCARTHY WOD *UNOFFICIAL*

10 rounds of:-

5 pull-up
10 push-ups
15 sit-ups
20 squats
400m run

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Signaller Sean McCarthy was killed in a road-side bomb attack in the Uruzgan Province during operations in Afghanistan on Tuesday 8 July 2008.  25 year old Signaller McCarthy was from the Perth-based Special Air Service Regiment (SASR).

Keep Sean McCarthy and all the other soldiers that fight on our behalf in your mind when doing this WOD, and when the going gets tough, remember how hard these men & women have it whilst just doing their “job”.

5 – LAMBO *UNOFFICIAL*

21-15-9

Squat Snatch – 50kgs

Kettlebell Swings – 32kg

Toes to Bar

Then:

100 Double Unders

For Time

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1985-2011 Private Matthew Lambert was killed during operations in Afghanistan on 22 August 2011.

Private Lambert was a member of the Mentoring Task Force – Three and was from the 2nd Battalion, Royal Australian Regiment (2RAR) based in Townsville, North Queensland. Private Lambert is survived by his spouse, parents and family.

Private Lambert was born in Kogarah, NSW, in 1985. He joined the Army from southern Queensland enlisting in the 9th Battalion, Royal Queensland Regiment in August 2005, transferring to the Australian Regular Army in February 2007 and posted to 2RAR in Townsville. Private Lambert is described as a well respected soldier who excelled in any task he was assigned, and was looking forward to serving his country in Afghanistan.

Lest We Forget.

If you have other Hero WODs you would like us to include in this post, please comment below.

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Digging To The Root: How To Uncover What’s Holding You Back

Let’s be honest, we all have those movements we avoid like the plague because they are not our best. We stick to the comfort of the movements and skills that we are good at because, well, they feel good. However, there is a reason why CrossFit brings influence from sports like gymnastics and weightlifting; to make us all more well rounded athletes.

There is a good chance you know what you need to work on, but that’s the easy part. Not to discount this, because knowing is half the battle, but the most important discover to make is figuring out what the root of the problem actually is. Let’s take the clean for example. Maybe you have a difficult time increasing weight because you aren’t getting under the bar.

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This element of the lift is extremely important and it could be that the issue isn’t in the ability to drop squat, but a mobility issue in the shoulders and traps hindering your front rack position. Or maybe your front rack position is solid and the issue lies in the neuromuscular pattern you’ve developed from pulling as hard as you can through the power clean, as opposed to pulling yourself under the bar for the full squat clean.

So, how do you find the root cause of your limitation? Even the most experienced athletes probably need support in finding what’s holding them back. This is a great time to grab a camera and press record. Ask someone who is familiar with your training, like a coach or an experienced gym partner, to take a look. Have them go over your movement patterns with you because chances are they will probably be able to identify something you are doing subconsciously.

In the analysis, be sure to really look at your own movement, too. Sometimes seeing your movement is a much difference experience than feeling the movement when you are executing the lift or skill. Something to consider, too, is that figuring out the root of the could be as easy working backwards to any previous injuries, even if they occurred years ago.

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After you figure out the root cause, the next step is to correct the problem. Make your once weakness, a strength. This will likely require the expertise of your coach in order to help you develop a program to make you stronger. For the previous clean example, if you found the neuromuscular pattern to be the issue, a lot of tall cleans could be in your future. And if your front rack was the issue, you’d have a whole lot of mobility drills to look forward to.

A few things to keep in mind is that you should always focus on one limiting factor at a time rather than going ham, trying to fix everything at once. Also, within your programming you should carve out time to measure your process every week. With this measurement you will be able to determine if you conquered your weakness or if you need to tweak your programming to get there.

Happy training!

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CrossFit On The Road

You work hard in the gym and do your best to keep your nutrition on point. To celebrate and unwind, you step away from the gym for a little relaxation. Awesome! While everyone deserves a vacation, it doesn’t mean that fitness should take a back seat. And, for most of us, not getting a workout in isn’t even an option.

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Luckily for us, there are tens of thousands of CrossFit boxes across the world and with the nature of the sport boxes are generally really accepting of drop ins. It’s always a great experience to train with different coaches and athletes at unfamiliar facilities while sharing something you all love. Having the opportunity to test your fitness outside of your home box is one of the beautiful part about the CrossFit community and we definitely recommend it.

However, regardless of how many affiliates there are, dropping in isn’t always an option. So what do you do if there isn’t a box nearby? Get really familiar with body weight WODs. Even though there may be no equipment involved, body weight movements need not be discounted because we all know how tough these WODs can be.

The good news is there are many resources to find these WODs so there is no need to reinvent the wheel. One app available is myWOD which lists all of the hero and girl WODs, but most importantly over 20 “road WODs.” You can also check out an awesome list of bodyweight metcons here.

Here are a few to get you started.

No Equipment Needed:

Road WOD 1 (from myWOD)

3 Rounds

Run 1/2 Mile

50 Air Squats

Road WOD 17 (from myWOD)

50-40-30-20-10 rep rounds of:

Pushups

Jump Squats

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Travel Friendly Equipment Needed:

Angie (Pull Up Bar)

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Now, maybe you forgot your jump rope or there isn’t a pull up bar handy or you just really don’t feel like doing a body weight WOD. All hope is not lost! A great substitute to is to get outside and explore the city you’re in! You could take a jog around the city, take a hike, or if there is water nearby, grab a standup paddle board or sign up for a surf lesson. The opportunities really are endless.

Being active even while you’re focused on relaxing will just make your experience even better. You’ll be alert and ready to try new things, won’t feel guilty about indulging in the local cuisine, and the transition back into your home box will be that much easier.

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The A Team: How To Be A Great Teammate

Whether you are working on a team for competition or otherwise, teamwork in CrossFit is something that is impossible to get away from. Community is a big part of the sport, but in a normal environment, athletes generally work alone. So when the opportunity to be a team player does arise, how can you be part of the A Team?

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Be Present

A lot of times athletes can get very focused on themselves during a WOD, which is totally fine. However, if you’re a more seasoned athlete, chances are, other gym mates will start coming to you for advice. So, if someone asks you for your coaching on a specific lift or movement, be present. This means you’re totally engaged in order to give them the best coaching possible. On the other hand, you also deserve the right to decline the invitation until you are finished training yourself. Bottom line: no half-assed coaching.

Inspire Others

Being a great teammate doesn’t mean you have to be the best athlete in the gym, rather the hardest worker in the gym. The most inspiring person is relentless with their training in order to crush their goals. Maybe it’s coming in and failing at pull ups for weeks before getting their first completed rep. Those are the people that make you work a little harder every day.

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Invested In Development

Even the more elite athletes have room to develop. The best athletes are not only invested in their development, but yours too. They are there to support you in your goals and are genuinely excited when you hit a PR—maybe even more so than when they hit their own. Basically, they set their own goals, working strategically towards them, and are the biggest cheerleader in the gym.

Empathizes

To be clear, there is a big difference between sympathy and empathy. There is no need to feel sorry for your teammates if something isn’t going right. However, being able to relate is super important. We have all had frustrating days in the gym, whether that was because we missed a lift that is generally easy for us or are working on a skill that’s just not shaping up. Talking through it and relating it to a time you were in a similar situation could make all the difference.

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No “Bro Reps”

This is perhaps the most important part of being a great teammate. It’s really easy to count reps, but it’s not always easy to throw out an honest no rep when the athlete doesn’t perform to standard, especially when you know the athlete is working as hard as they can. Maybe it’s a pride thing, but regardless, you are doing your teammate a disservice counting reps that aren’t to standard. If a competition is in your teammate’s future, they will thank you for keeping them honest. Promise.

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Ben Smith Wins CrossFit Open Workout 17.3

Ben Smith Wins CrossFit Open Workout 17.3

2015 CrossFit Games Champion Ben Smith has taken top honours for the Men in 17.3.  After turning down a rumoured invitation to appear at the Open Workout announcement, Ben Smith has topped the leaderboard in week three of the CrossFit Open.

Mat Fraser set the early pace, with a time 17:47 of which he achieved at the announcement. Not only did Smith beat Fraser, but also notoriously strong Jeff Evans with a time of 17.29. Smith’s score was 17:17!

CrossFit Open Leaderboard

The fastest time in the Pacific (Australian) Region, was achieved by 2016 CrossFit Games competitor Mitch Sinnamon, with a time of 19:32.

Ben Smith Wins CrossFit Open Workout 17.3

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CrossFit Open Workout 17.1

CrossFit Open Workout 17.1

CROSSFIT OPEN WORKOUT 17.1

It’s time! The first workout of the 2017 CrossFit Games season has been announced.

FROM THE CROSSFIT GAMES OFFICIAL:

For Time
10 DB Snatches (50lb/35Lb or 22.5/15kg)
15 Burpee Box Jump Overs
20 DB Snatches
15 Burpee Box Jump overs
30 DB Snatches
15 Burpee Box Jump overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs
Time Cap 20mins

 

NOTES

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

• Dumbbell of appropriate weight for your division*†
• Box that is the appropriate height for your division. The top of the box must be at least 15-by-15 inches.
• Tape or line that bisects the burpee box jump area

* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

† The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbell and box to be used so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

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The 2017 RAW Training Summit

Athletes from The WOD Life and TheBrave came together in January 2017 in Sydney, Australia for a weekend of fitness to prepare for the CrossFit Open.

Thanks to RAW Strength and Conditioning for hosting the weekend, together with CrossFit Norwest!

Enjoy a look inside the 2017 RAW Training Summit

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The 2017 RAW Training Summit

The first ever Training Summit has taken place with Athletes from The WOD Life and The Brave, coming together in Sydney, Australia for the 2017 RAW Training Summit.

Twelve of the top athletes in the Pacific Region congregate for a weekend filled with fitness, fuel and fun.

Under the tutelage of RAW Strength and Conditioning, the guys will be taken through their paces as preparation for the upcoming 2017 CrossFit Open Season.

Take a look at a few of the photos from the weekend!

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Thanks to CrossFit Norwest, David Ross Photography and the team for the weekend!

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CrossFit Open 2017 – The Journey Episode 1

The 2017 Open is only a couple of months away! In the lead up we’re following a selection of athletes in their preparation and lead up to the world’s biggest fitness competition.

In Episode 1 we’re visiting Sean Brickwood and Josh Santhou on the central coast of NSW, Australia. Sean qualified last year by the slimmest of margin, and Josh just missed out on Regionals.

Make sure you SUBSCRIBE to get all of our content leading up to Regionals 2017.

Watch the CrossFit Open 2017 – The Journey Episode 1