1 Rep Max and and AMRAP for week 5! All workouts, provided by Raw Strength & Conditioning, will suit advanced and aspiring athletes!
Grab a mate and get to work!
If you missed last week’s WOD, check it right here – WOD 04
Want more? Be sure to hit up the guys over at RAW if you’re interested in gaining access to RAW specific training or individualized programming. Email them direct at: Rawstrengthconditioning@gmail.com
“I am an addict. It’s the longest I’ve ever spent on one fitness discipline, and I’ll do it until my body fails me. I am so excited about it I pretty much tell everyone I know about it. Which, apparently is the first step of becoming a Crossfit Bro. If I’m not careful, I will turn into THIS GUY”, says Penn Holderness– a CrossFit Bro!
He even made a jingle to prove it:
Miss out on the 2015 Reebok CrossFit Games? No worries, the live archive is all over YouTube and TWL wants to make sure you know about it.
Be sure to hit up CrossFit’s original post RIGHT HERE. That link will redirect you to where you can watch every single second of the most grueling CrossFit Games to date.
In the meantime, let’s all relive the madness of MURPH.
Nothing like a good WOD with some burpees and thrusters! Here’s WOD 2 provided by the experts over at RAW Strength & Conditioning.
If you missed last week’s burner, be sure to check it out right here – WOD 01
Be sure to hit up the guys over at RAW if you’re interested in gaining access to RAW specific training or individualized programming. Email direct: Rawstrengthconditioning@gmail.com
The WOD Life has teamed up with the powerhouse crew at Raw Strength & Conditioning once again to bring you a series of WODs every Friday for the next 10 weeks.
Each of the WODs have been designed and tested by Raw Strength & Conditioning and will and will suit anyone from advanced to aspiring athlete.
Grab a friend and see who can chalk up the most rounds. Check out week 1 below!
Interested in gaining access to RAW specific training or individualized programming? Be sure to get in touch with RAW Strength & Conditioning here: Rawstrengthconditioning@gmail.com
The 2015 CrossFit Team Series kicked off in full last Monday and Week 1 proved that it will be a matter of reps and seconds for every team involved.
The early series action saw some dominating performances, including the “Fittest Man on Earth” Ben Smith’s team running away with 2 1st place finishes over the course of the 4 events. With so much talent on these elite teams it’s hard to say who will come out on top when it’s all said and done.
Check out the top 5 teams and their scores for each event below as well as the current overall leaders!
1. Team Reebok Classics (12:05)
2. Centaurs (12:36)
3. Team Swagith Moondini (12:49)
4. Rogue Red (12:54)
5. Reebok Pump (12:55)
1. Rogue Red (311)
2. Team Reebok Classics (302)
3. Rogue Fitness Black (294)
4. Built by Bergeron (293)
5. Progenex Misfits (292)
1. Team Reebok Classics (7:21)
2. Reebok Pump (7:38)
3. Rogue Red (7:41)
4. Team Swagith Moondini (8:03)
5. Midwest Exercisers (8:05)
1. Rogue Fitness Black (850)
2. Reebok Pump (814)
3. Team Reebok Classics (811)
4. Rogue Red (791)
5. Built by Bergeron (783)
1. Team Reebok Classics (7)
2. Rogue Red (12)
3. Reebok Pump (19)
4. Team Swagith Moondini (22)
5. Built by Bergeron (24)
6. Rogue Fitness Black (32)
7. Midwest Exercisers (37)
8. Driven Nutrition ProMO417 (39)
9. Progenex Misfits (40)
10. CrossFit Grandview (57)
The second and final week of the CrossFit Team Series will be announced on Oct. 7 at 10 a.m AEST on the CrossFit Games site. Be sure to check back at TWL blog for all of the important updates!
Team Series Links:
Although we are all unquestionably different in the things that we do in life and the ways that we do them, there is one force that drives us all: inspiration. Below is a complied list of 5 videos that are guaranteed to inspire and pump you up before a good sweat sesh.
WARNING: DO NOT watch these videos on your rest day. It will no longer be your rest day.
“You’re on your way now but this is no time to dwell on how far you’ve come. You’re in a fight against an opponent you can’t see, but oh you can feel him on your heels, can’t ya? Feel ‘em breathing down your neck. You know what that is? That’s you. Your fears, your doubts and insecurities all lined up like a firing squad ready to shoot you out the sky.”
“It’s practice, it’s training, and it’s training and experimenting while pushing through the pain to be the best I can be.”
“The small things matter. Being more balanced doesn’t mean dramatic upheaval in your life. With the smallest investments in the right places, you can radically transform the quality of your relationships and the quality of your life. Moreover, I think it can transform society, because if enough people do it, we can change society’s definition of success away from the moronically simplistic notion that the person with the most money when he dies wins, to a more thoughtful and balanced definition of what a life well-lived looks like. And that, I think, is an idea worth spreading.”
“When you embark on this journey you must know that it’s going to go down before it comes up, but when it comes up its going to go so much higher than you’ve ever been.”
“How do you beat Josh Bridges? How do you beat Scott Panchik? You just beat them. There’s no strategy, you just beat them.” -Rich Froning
https://www.youtube.com/watch?v=WMUXw8J2Kto
“True, real inspiration and growth only comes from adversity and challenge; from stepping away from what’s comfortable and familiar and stepping out into the unknown.”
**TWL CREW STRONGLY ENCOURAGES YOU TO GET TO THE GYM**
Rich Froning and James Hobart do the Split Chipper workout, posted on CrossFit main site for Friday, July 10, 2015.
For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-ups
Rest 15 minutes
Then, for time:
21 parallette handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
Watch it here!
Video Creds: CrossFit
Has anyone else attempted this madness?
Annie Thorisdottir is a two time CrossFit world champion and the only woman to win back to back titles in 2011 and 2012. However, before stepping foot on the CrossFit Games podium she had to go through some low points in her career. Those low points only proved to push her harder.
Watch here as Annie Thorisdottir recalls the different obstacles she had to overcome before she was proclaimed as the World CrossFit Champ twice.
https://www.youtube.com/watch?v=ZI51PPrKc7A
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A few more events can be added to the list for the 2015 CrossFit Games and we are pumped on these. Check out below for the 2 events that were announced for Friday and Saturday.
Sprint Course:
A mix up between the ZigZag Sprint, O-Course, and Sprint Sled will go down Saturday night at StubHub. We know Dan Bailey, the former track star, was hoping for this one.
CFHQ announced vaguely how it will work:
“A heat of athletes will sprint from one side of the field, around and over obstacles, in a race to the other side. This will be one scored event.
After a brief rest, the same heat of athletes will sprint back for a second scored event. ”
Snatch Speed Ladder:
Back by popular demand! Dave Castro announces another speed ladder event, this time– the snatch. At Regionals we saw who could lift a heavy snatch after a little bit of shoulder fatigue, now it’s time to see which athlete can move heavy weight fast. If you remember last year’s clean speed ladder (explained below), the format will stay the same for Friday’s snatch speed ladder.
CLEAN SPEED LADDER
This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by their time to complete each ladder, or by the heaviest weight cleaned.
Quarterfinal Round:
For time:
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 160 lb.)
1 squat clean (265 / 165 lb.)
1 squat clean (270 / 170 lb.)
1 squat clean (275 / 175 lb.)
Time Cap: 2 minutes
Top 24 athletes advance
Semifinal Round:
For time:
1 squat clean (280 / 180 lb.)
1 squat clean (290 / 185 lb.)
1 squat clean (300 / 190 lb.)
1 squat clean (305 / 195 lb.)
1 squat clean (310 / 200 lb.)
Time Cap: 3 minutes
Top 8 athletes advance
Final Round:
For time:
1 squat clean (315 / 205 lb.)
1 squat clean (325 / 210 lb.)
1 squat clean (335 / 215 lb.)
1 squat clean (340 / 220 lb.)
1 squat clean (345 / 225 lb.)
Time Cap: 4 minutes
Check out the original announcement from CrossFit HQ here
The first announced workout of the 2015 Reebok CrossFit Games is hero WOD “Murph.” The hero WODs have shown up heavily already this year with “Randy” and “Tommy V” in the mix at Regionals. Not a huge surprise when Castro kept the trend going by announcing a workout that has been deemed as one of the most brutal CrossFit workouts.
If you need a refresher main site originally posted “Murph” the hero WOD in 2005 and it looked like this:
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.”
No further information was released by Castro, so who knows where this workout will show up in the line of events over the course of the weekend. With stakes this high, we should see some unbelievable times coming out of this group of athletes.
For Castro’s original announcement, check out this link here
Is it just a coincidence that CrossFit HQ generously gave each Games athlete an assault bike after their successful regionals run? Or will this terrorizing piece of equipment turn up in Carson?
We haven’t seen stationary bikes at The Games since “Killer Kage” in 2011 when they incorporated monkey bars, front squats and the “WattBike.” A painful little triplet that played out like this:
What if Castro pulls the ultimate #TBT with a twist at this years CrossFit Games?
“Killer Kage” with the assault bike… that even hurts to say.
If the assault bike is added to an event line-up for the 2015 CrossFit Games, what do you think the WOD will be?
