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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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Effective Encouragement: 6 Types of CrossFit Athletes

As athletes, we’ve all been there. We’re somewhere in the middle of a WOD, running on all cylinders, with no end in sight. At this point, we’re sure we won’t be able to finish but then a familiar voice steps in and suddenly there’s more gas in the tank than we thought. This voice, this person, is our ally. That, my friends, is what CrossFit is all about.

Whether it’s the Open, a local competition or in the box, a big part of getting through a WOD is the motivation from your mates. Something important to remember is that all athletes are motivated a little differently, so there isn’t a “one size fits all” approach to cheering them on. We’ve put together a handy guide on how to support your squad effectively, so you’re in luck!

Encouragement 2

The Reserved Athlete

When first starting CrossFit, it can be super intimidating to walk into a class where an athlete, who likely looks like they may be dying, is surrounded by people yelling at them to keep going. Eventually someone new to the sport may get to a point where this type of encouragement works for them, but a gentler approach might be better suited for them at the beginning. This type of encouragement can be extremely effective especially when paired with support on rep schemes (for example: “you have 7 reps left, give me 4 and 3”) while giving them a gentle push.

This doesn’t just apply to a person new to the sport but also those who prefer to not be the center of attention. The important thing to remember here is to maintain a calm demeanor (which for some of us may be difficult).

The Push Me Athlete

On the other side of the coin are the athletes that respond best to the loud, aggressive howls. These are the types that if you, as their motivator, aren’t sweating too, it’s time to kick it up a notch. Sometimes for these athletes it doesn’t even matter what you are saying because they are so far into their own personal hell, they just need you there to feed them energy. However, this is not always the case, so it helps to have a relationship with these types just in case they do remember every word that came out of your mouth (let’s be honest, sometimes our subconscious just spits out the first thing that comes to mind).

The Half and Half Athlete

These athletes are usually the seasoned vet who is a master at pacing and are technically solid. Their goal is likely score or time driven so they don’t want any distractions. It also helps to know the strengths and capabilities of these athletes before stepping in to motivate so you know the difference between them slowing down as opposed to them being strategic. When you do see these athletes slowing down, a simple, “You got this!” will do the trick.

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The Piece By Piece Athlete

While the previous athlete is technically solid and seasoned, the piece by piece athlete is one that may struggle with the technical elements and are just figuring out how they work best. These athletes appreciate the coaching mid-WOD, especially if they are struggling to complete a particular movement. Rather than let them get frustrated, notice what they are missing and calmly give them a cue. A simple, “Get under the bar faster,” or “You’re pulling late,” can work wonders. Additionally, these type of athletes could benefit from a talk to the WOD (rep scheme, etc.) before the clock starts.

The Competitive Athlete

Ahhh, the competitive type. We all know at least one. These are the athletes who thrive on getting a better score than another similarly talented athlete. They can literally be on the verge of giving up, taking a rest, or slowing down until you utter these five little words: “(Name) is 2 reps ahead.” After that, the real battle begins.

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The Cool, Calm, and Collected Athlete

This is a special type of athlete—most people may equate them to being superhuman. No matter how hard a WOD might be, they get through it with ease. Everything about them is calm, so much so that you may question if they even broke a sweat. After all, they crush WODs before the discomfort actually hits them because they fully embrace the pain cave. Heck, they may even live there!

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Something important to note is that sometimes athletes ebb and flow from different categories. Maybe they are the reserved type at first, but might move into the push me type or the piece by piece. It can also depend on whether the WOD is suited to their strengths or not, too. It’s important to be aware of the needs of the athlete in order to set them up for success!

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When You Need A Little Push

Motivation in CrossFit

I love CrossFit, but some days, I don’t have the motivation to get to the gym. Whether it’s gloomy outside, a late night, or a long day at work, sometimes I need a little extra push to get me going.

During those times, here are a few things I remind myself:

  • I will feel better—more energized, leaner, etc.—after I get a workout in
  • My body won’t sculpt itself if I don’t exert any energy into it
  • I’ll be one more workout closer to my goals
  • Getting a workout in (and beating my excuses) will add one more notch to my mental toughness belt
  • Seriously, when was the last time I regretted going to the gym (spoiler alert: the answer is always never)

And, if my pep talks to myself don’t work, here are a few videos that always get me pumped:

CrossFit – Letting Beauty Speak:

Beast Nation – CrossFit Motivation – You Will Win:

I hope this helps give you the motivation you need to get going and earn yourself a little sweat equity!

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4 Tips For Your First CrossFit Competition

CrossFit Competition

So you are thinking about signing up for your first CrossFit competition, but you aren’t sure where to start…

First of all, congratulations! Competing in CrossFit is an awesome experience because it gives you the opportunity to not only step outside the comfort of your box and test your fitness against other athletes, but it also gives you a chance to see what you are made of—for you. Like CrossFit as a sport, competitions are inclusive with different divisions to accommodate athletes of all levels.

Most CrossFit competitions will provide a list of movements that could be programmed along with the weights that will be used. This doesn’t mean that all of these movements will appear during the competition events, but what it does mean is that nothing outside of the list or weights any heavier than listed will be programmed. Either way, we know that signing up for your first competition can be overwhelming, so we put together a few tips to help you feel confident in your decision.

CHOOSING YOUR DIVISION

Pair with your coach or an experienced competitive CrossFit athlete to go over the movement list. By having a second opinion, you will have the benefit of having a subjective opinion of your abilities. For your first competition, you want to be sure to set yourself up for success, but still give yourself a challenge.

Most competitions will include a few different types of WODs. From experience, chippers, gymnastic-centered metcons, and a 1 rep max or ladder are popular pieces to program. Typically, the heavy barbell work appears in the latter, however, what’s important to know is that when talking about 1 rep maxes, the barbell work can go over what’s listed, depending on the athlete.

KNOW THE MOVEMENT STANDARDS

Good coaches will expect movement standards on the daily, but it is always good to give yourself a refresher before entering a competition. During a competition, each athlete or team will have a judge who’s job is to hold everyone to the standards as created by CrossFit. Videos of foundational movement standards can be found at CrossFit.com.

RUN THROUGH EACH WOD MULTIPLE TIMES

Most competitions don’t disclose all of the WODs until one to two weeks before the competition date. Some release them all at the same time and some will release them one by one, it just depends on the event organizer. Be sure to carve out time outside or in place of your normal class time to run through each WOD multiple times before game day. Doing multiple run-throughs will give you an idea as to how you will do in each event. Keep in mind though that during the competition, adrenaline will kick in which will help you move a little bit faster and lift a little more weight than you may normally be able to do.

GET REST AND TAKE CARE OF YOUR BODY

In order to put your best foot forward, getting a massage and/or increasing the time you spend on mobility and body work before a competition is imperative. Your foam roller and lacrosse ball will become your best friend. Performing multiple WODs in one day is going to be a different experience than your body is used to, so you have to prepare your body for it ahead of time. And of course, rest. Give yourself a day or two off from the gym before the competition and be sure to get plenty of sleep!

Good luck!

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The 2016 CrossFit Open Winners are Noah Ohlsen and Jamie Greene

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The 2016 CrossFit Open Winners are Noah Ohlsen and Jamie Greene

Based on the current CrossFit Games Open Leaderboard, Noah Ohlsen and Jamie Greene have won the 2016 Open!

Noah:

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Jamie:

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Leaderboard Top 5

Men

Rich Froning – 2nd
Travis Mayer – 3rd
Scott Panchik – 4th
Kyle Frankenfeld – 5th

Women

Sam Briggs – 2nd
Kara Webb – 3rd
Sara Sigmundsdottir – 4th
Michele Letendre – 5th

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TIPS AND TRICKS FOR 16.5

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TIPS AND TRICKS FOR 16.5

It’s a repeat! 16.5 is 14.5 and it’s time to get crackin’ on the last CrossFit Open workout of 2016.

The WOD Life has you covered compiling all of the best tips, tricks and strategies from the best amongst the CrossFit community.

THE WORKOUT?

Workout 16.5

21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb.      F 65 lb.

TOP 5 TIPS

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TWL USA athlete, Caitlin Hogan (@chogan25), placed 1st overall (28th worldwide) in 14.5 in the SoCal Region with a time of 9:28. She has shared some of her pro tips from how she managed such a good finish!

1. PACE

Notice this trend in CrossFit yet? Pace yourself based on your strengths and weaknesses. Save the sprint for the finish!

2. Rest at the top

Think of the thruster as a wall ball. At the top part of the wall ball you exhale and wait for the ball to come down. The timing on the thruster should be the same.

3. If you have to break up your thrusters, do it early on

Even if you’re great at thrusters, the set of 21 and 18 (and maybe even 15) should be broken up to reserve more energy in the tank for later on in the workout. Pushing through these high reps may leave you gassed for 9, 6, and 3.

4. Knee sleeves

To keep you bouncey out of the squat and protect your knees from scraping the ground in your burpees.

5. Step out of your burpee

The constant hinging aspect of the hips will fatigue you for your thrusters. It’s much better to save your energy by stepping your feet to your hands before hopping over the bar.

GEAR TIPS

Thrusters

Burpees

  • Wrist Wraps. The overhead position in the thruster and the bottom of the burpee will take a toll on those wrists. Support them!

PREPARATION


Jami Tikkanen

Now, from your experts (and a blast from the past)!

Barbell Shrugged


Barbell Shrugged

Carl Paoli


Freestyle Connection

Josh Bridges 14.5 Video

Train Heroic


Train Heroic

16.5

CrossFit


CrossFit®

WODprep


WODprep

MisFit Athletics


Misfit Athletics

brUTE Strength


brUTE Strength

MAKE SURE YOU HAVE ALL OF YOUR OPEN ESSENTIALS!

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2016 CROSSFIT OPEN WORKOUT 16.5

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2016 CROSSFIT OPEN WORKOUT 16.5

The last Open workout of 2016 has been announced and 16.5 is 14.5!

WORKOUT 16.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need:
• A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Video Submission Standards
Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

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TIPS AND TRICKS FOR 16.4

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TIPS AND TRICKS FOR 16.4

So you are looking for some tips and tricks to dominate 16.4?

The WOD Life have you covered compiling all of the best tips, tricks and strategies from the best amongst the CrossFit community.

THE WORKOUT?

TOP 6 TIPS

1. Keep it tight in the deadlifts

Your back will thank you later.

2. Focus on your reps!

Make it a point to do all reps to perfect standards. A no rep can really slow you down, make it count the first time you do it!

3. Be Efficient on the Rower

It’s all about the strength of your pulls, not the speed. Make every pull worth it. Chest up, arms extended, drive through your whole foot, pull the handle to your sternum.

4. Transition Time

5-10 seconds can be easily wasted in this workout. Attack the snatches with those 3 bar muscle ups in mind. Unbroken snatches won’t matter if you need a break before you can get onto the bar muscle ups.

5. Handstand Push ups

Adhere to the standards. Keep your hands shoulder width apart, flex your feet, and reach up on every rep. Cut your reps into manageable sets because once you fatigue, singles are the only option.

6. Pacing

Slow and steady wins the race. With such high rep counts and a long time frame, redlining isn’t an option. It’s better to keep moving at an 80% pace the entire workout than waste valuable seconds resting.

GEAR TIPS

Deadlifts

  • Lifting belt. SAVE YOUR BACK. Velcro makes the most sense for this workout!
  • Tape for that hook grip!

Wall Balls

  • We saw the pro’s wear them, in the Open announcement last night. Knee sleeves will help you stay bouncey out of the squat portion of your wall ball shots.

 

PREPARATION


The Movement Fix

Now, from your experts!

CROSSFIT HQ


CrossFit®

MISFIT ATHLETICS

Steel and Chalk

WODprep

CrossFit Athletic

Make sure you have all of your Open Essentials!

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2016 CROSSFIT OPEN WORKOUT 16.4

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2016 CROSSFIT OPEN WORKOUT 16.4

It’s here and it’s a chipper! Time to get after the fourth workout of the 2016 CrossFit Open. 

FROM THE CROSSFIT GAMES OFFICIAL:

WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
 

Tiebreak

The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total 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 
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. 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.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.), and 9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 lb.).

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

 
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) 
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

 Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) 
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) 
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

 Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) 

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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TIPS AND TRICKS FOR 16.3

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TIPS AND TRICKS FOR 16.3

So you are looking for some tips and tricks to dominate 16.3?

The WOD Life have you covered compiling all of the best tips, tricks and strategies from the best amongst the CrossFit community.

THE WORKOUT?

TOP 5 TIPS

1. Watch the Open announcement with Ramirez VS Paladino

This will give you a good idea on how this workout affects high level athletes. Both athletes approached the workout differently and have some great tips post workout. If you missed the live announcement you can still view it here:


CrossFit

2. Save your grip

HOOK GRIP & TAPE.

3. Breathing and pacing

The light snatches in this workout can spike your heart rate in a heartbeat. Unless you are an athlete that thrives in their dark place, it’s important to remember to breathe, pace and WOD smart. You might even want to consider getting your heart rate up a bit more in your warmup so it doesn’t hit all at once!

4. Transition Time

5-10 seconds can be easily wasted in this workout. Attack the snatches with those 3 bar muscle ups in mind. Unbroken snatches won’t matter if you need a break before you can get onto the bar muscle ups.

5. Bar muscle ups!

Even if you don’t have them, give them a go. You might just surprise yourself on this one!

GEAR TIPS

Snatch

  • Lifting belt. I know they are light snatches, but there is a ton of hinging and a belt can help you save your back. Velcro is always pretty pro for quick metcons.
  • Tape for that hook grip!

Bar Muscle-Ups

PREPARATION


The Movement Fix

Now, from your experts!

MISFIT ATHLETICS

OUTLAW WAY

https://vimeo.com/158579829

Brute Strength

Nike Training

https://www.youtube.com/watch?v=IDCCXmVHb_4

Make sure you have all of your Open Essentials!