One of the amazing aspects of CrossFit, is the insights we are afforded into the lives of the top athletes. There is no one, who we desire to learn more about than “The Champ” Rich Froning.
The CrossFit Games have released a short documentary, Rich Froning – Day at the Office.
The documentary involves CrossFit HQ Guru Pat Sherwood, spending a few days in Rich’s home town of Cookeville, Tennessee. Sherwood gets a glimpse of a day in the life of Froning, his workouts, his diet and his down time. Drug tests, hockey and Donuts, oh and lifting some heavy stuff.
This insight proves that there is no “magic formula” just hard work! Check out Rich Froning – Day at the Office as he looks to take out a fourth straight CrossFit Games Title.
Women:
30 double-unders
55-lb /25kg power snatches, 15 reps
Masters Women:
30 double-unders
45-lb /21kg power snatches, 15 reps
The WOD Life wants all of our readers to be successful in the first Open workout, so we’ve compiled a list of tips, tricks, and references for you.
Before you attempt 14.1…
• Think about your strengths and weaknesses. Both snatches and double-unders are complex movements that require precision and skill. Which are you more efficient at?
• Pick a “rest” movement. This is the movement that you are most skilled at, and will be the portion of the workout where you will “rest” – that is, where you will reset mentally, control your breathing, and prepare for the more challenging movement.
• Pace yourself. Some athletes prefer to strategize by breaking down repetitions by the minute; others set a number of rounds that they would like to achieve over the course of the workout. Generate a plan and set realistic goals.
• Take the time to adjust your equipment before you begin. Do not give yourself an excuse to take a break from working to readjust your weights or tighten your collars. This adds up – if you readjust for five seconds before every set of snatches, you will be losing nearly a minute of work time.
• Warm up. You know your body better than anyone else – make sure you take the time to listen to it before you begin the workout to ensure that you are warm and mobile. Mechanical correctness in this movement is key, and the foundation of proper form is flexibility and your ability to stabilise the load.
Check out CrossFit’s article on the popular Burgener Warmup for snatches here.
During the workout…
• Conserve energy where you can, as efficiency in both of these movements is key. Focus on keeping your feet together and your wrists and arms close to your sides during the double-unders. Think about getting the bar into your hip pocket and exploding it into the overhead position during your snatch. As my good friend says, give the bar a ride!
• Remember the pacing plan you created before the workout? Adjust if necessary, but don’t throw it all out the window. You created a solid strategy based on your skill level and your comfort with the movements – now stick to it! Don’t get discouraged – remember, if it was easy, everyone would be doing it.
• Watch your breathing. You should be gasping for air in the last few minutes of the workout, not at minute three. Focus on taking slow, deep breaths during your rest movement to control your heart rate and efficiently use oxygen.
• Know if, and when, to rest. If you are thinking about adjusting your plates, grabbing a drink of water, or taking off your shirt, DON’T. It is normal to be nervous and to want a mental break; if you are still performing to standard, keep going. If you are repeatedly failing reps and there is still time left on the clock, think about resetting for five to ten seconds. Ten seconds of reset could be the difference between a failed rep and an additional 20 to 30 seconds spent regrouping.
• Watch your lumbar curve. Most athletes will be tempted to use the touch-and-go method during the snatches to quickly knock out reps, but if you chose speed over form you could be setting yourself up for failure. The weights are light, but there is still the risk of creating excessive tightness in your lower back. This uneccessary strain will occur if your pull is sloppy and your lumbar curve is comprised.
For more mechanical advices on the snatch, check out Wil Fleming’s quick guide to the snatch here.
After the workout…
• Recovery is key, especially if you plan on attempting the workout again. Many athletes will attempt to do the workout two or three times in order to maximize their score. Make sure you have a plan for recovery – and make sure you implement that plan – after your first attempt. It’s critical to ensure you are ready to take on the workout a second or third time.
• Drink water. It sounds simple, right? Chances are you didn’t drink during the WOD in order to avoid periods of rest. Grab that water bottle now, and drink up!
• Give some high fives, or some fist bumps, or some chest bumps! Congratulate your fellow CrossFitters (and yourself) on their amazing work after the clock stops. Mutual support and encouragement is key to success – after all, CrossFit is built on the concept of community.
Here are some more Tips and Strategies from our friends at Barbell Shrugged:
Good luck to all of our readers! We can’t wait to see how you excel in this year’s Open!
The 2014 Open is around the corner! What will CrossFit Open Workout 14.1 be?
Since 2011, the CrossFit Open has provided an opportunity for everyone – no matter age, location, or fitness level – to compete for the chance to advance to Regional competitions and ultimately, the CrossFit Games. This year 48 men, 48 women and 30 teams will qualify for their respective Regional competitions by taking part in the five Open workouts. Thursday, February 27th (USA PACIFIC TIME) marks the first day of the CrossFit Open, and it’s a date many have been anxiously awaiting. It’s when CrossFit HQ will announce the first workout of the year: 14.1.
Past trends can help predict future results.
What does the Open have in store this year? There are a few trends that surface when looking at past Open workouts that allow us to make predictions about this year’s workout.
An open workout will need to test fitness – that is, increased work capacity across broad time and modal domains.
Workouts generally consist of frequently used movements like:
Clean and Jerk
Toes to Bar
Shoulder to Overhead
Chest to Bar Pull-ups
Double-unders
Push-ups
Overhead Squats
Since nearly 200,000 are expected to compete in the 2014 Open, the movements selected will need to be achievable by wide variety of individuals. This means that more complex and advanced movements, such as chest-to-bar pull ups, muscle-ups, and double-unders will probably not be tested.
The workout will last approximately 10 minutes. In 2013 and 2012 the majority of the AMRAPs were 7 to 15 minutes in length.
Burpees are commonly used in Open workouts, and for the past two years the first workout of the Open has incorporated burpees. This could mean one of two things – either CrossFit HQ will stay true to form and incorporate burpees, or they will surprise us by mixing it up. Other commonly used movements include box jumps, wall balls, snatches, and thrusters.
Open workouts typically group two or three exercises together. In the past combinations of lifts and gymnastic movements have been common, such as thrusters and pull ups or deadlifts and box jumps.
So what predictions do we make for 14.1 here at The WOD Life?
Our best guess is that 14.1 will be a 7 to 10 minute AMRAP of two basic and common exercises such as wall balls and box jumps.
Prepare for the unknown and the unknowable.
It’s not certain what challenges are in store for 2014 Open competitors, but it is certain that the Open this year will be more exciting than any other. With nearly 200,000 competitors from thousands of affiliates spanning 17 regions, the Open will no doubt embody the spirit of CrossFit by bringing together a broad, inclusive community dedicated to excellence in all endeavours.
Perchmount Fit – Record your CrossFit Open Workouts
Introducing the “Game Changer” from The WOD Life, the Perchmount Fit! This is the newest piece of equipment labelled a must have your gym bag or affiliate. It’s one of those pieces of equipment which helps you record your workout, without having to ask a friend or rest against some weight plates. The Perchmount Fit is a Universal Phone Mount, suitable for a wide range of Mobile Phones including both iPhones and Samsung.
With the CrossFit Open less than a handful of days away, this is the perfect piece of kit to pick up. CrossFit HQ now require any athletes aspiring to make it to Regionals to record their CrossFit Open Workouts. This device to take the pressure off your video recording and focus on achieving the best result in your workout. No more need for extra hands on deck down at your affiliate, this nifty gadget makes it super easy across the 5 weeks! Do your coach and judges a favour and pick up a few of these for your box!
The WOD Life are always looking for innovative products that make your lives easier! Record your workouts, track your movements, work on your skills and take the obligatory CrossFit selfies! This has been labelled the “game changer” at TWL HQ!
How does the Perchmount Fit work? Easy!
http://www.youtube.com/watch?v=prcnBirey1g
Here is another example of how an affiliate utilised the Perchmount Fit to record CrossFit Open Workout 13.5 in 2013.
You can purchase the Perchmount Fit at The WOD Life for $29.95.
The WOD Life welcomes back JP from First Pull. With experience in coaching weightlifting, JP walks us through 7 Tips to Maximise Results of Weightlifting for CrossFit.
The truth is that most CrossFitters need weightlifting guidance and coaching, and they will seek coaches out. That’s good for us, weightlifters. If they do seek you out and you see potential in them, it’s your duty to educate them about a possible future in weightlifting rather than criticise them for what they do (CrossFit). Personally I will train anybody that is willing to take what we do seriously. All I ask is dedication, seriousness and will, which many coaches will agree are the most important traits when starting weightlifting.
If you are a CrossFitter and you are serious about being a great CrossFitter, I believe you should plan some weightlifting-only training sessions. This leads me to the following list of considerations that should make your learning easier. The following are a collection of basic tips that will really maximize your results – given the reality of your sport (you have many other training sessions where different variables are being trained and you have limited time to learn).
1. You need a Session where you train the snatch and clean and jerk only
Want to get better at something? Practice that something! Many CrossFitters I have trained or know have a backsquat or deadlift of over 136kg/300lb, yet most can’t clean 100kg/220lbs to save their life. CrossFit is good at improving people’s general strength since a lot of work is being put in compound movements like squats and deadlifts. You don’t need to work more on those during your lifting sessions because you really need to put work on your weaknesses which are your lifts.
2. Wear pants.
I am not a clothing dictator and I understand the fashion associated with CrossFit. I respect your choice of clothes but allow me to make this statement: For the men, I find that board shorts mess with the pull because it subtly ‘’block’’ the bar. For the ladies, I know that shorts are only getting smaller and smaller, but the bar has to touch your legs (that’s not optional) and most women CrossFitter I have worked with do not do so because it ‘’hurts’’ or it cut them open. Wearing pants/leggings/yoga pants solves it all. Funny trick, but it works.
3. Learn to rest.
Pretty much all CrossFitter I have worked with had trouble staying put in between sets. Most weightlifting gyms are equipped with chairs where the lifter sits for 1-3 minutes between each sets. Whenever you are training weightlifting for other sports – be it CrossFit or football or anything else- the same principle applies. You need the rest to be mentally prepared for the next lift as well as to allow your central nervous system to be in top shape.
4. Control your emotions
Many people will put tremendous psychological and physical stress over themselves by getting angry at a missed lift, trying it at least 10 more times and then rant about it all day. These people are all of us – we all do that at some point. The difference between us and high level weightlifters is that they almost all of them exert incredible control of their emotions. It is important to do so because it does not cloud your judgment and you will limit the risk of injuries. Stay calm and lifting heavy bars will be the norm for you, pal.
5. Don’t cling on certain cues too much.
A cue has a limited shelf life. I have used about every cue out there, even created some of my own. Some cues I have used are completely illogical from a technique perspective but they worked because the trainee could relate to it at that moment in time.
Thus, a cue is used at one point in time to correct a mistake. Some will be used for longer periods of time, others will last one workout. However, people tend to cling to those cues as if it’s the universal truth. For example, most CrossFitters were told to really put lots of effort in driving the bar up through the use of different cues such as Jump, Shrug, Pull high, Bang it up, High, Throw it in the ceiling, etc. Some people argue that such cues are detrimental to the development of weightlifters but I am not willing to enter this debate.
However, what I have found is that most CrossFitters cling on cues that represent bar height, yet they were never cued about how to transition under correctly. Upward movement is important, but it’s half of the movement. Clinging on a cue that does not address the second half of the movement seems illogical to me. Put another way, In CrossFit, the lifts are often described as a triple extension (hips, knees and ankles). Just remember that it’s also a movement of triple flexion (hips, knees and ankles) and the timing in switching from extension to flexion is where skills matter.
6. Approach the lifts for what they are.
I don’t know where the idea that the lifts are just a dead lift and jump came from and how it became accepted as truth, but it is a very simplistic description of what the lifts are about. A deadlift is a very slow movement whereas the Olympic lifts are by nature extremely fast. In fact, speed of the bar – but also of the body (speed of muscle contraction and speed of change of direction)- is necessary for successful lifts.
Also, the deadlift is done by using a different stance in which the back and hips are predominantly recruited. It is done this way because the deadlifter does not need to think about upward movement of the bar which only the knee extensor could do. Hip and ankle extension contributes just as the shoulder griddle to this upward movement, but for the most part the clean stance allows the lifter to use a lot more quadriceps. In a clean, a lifter has his butt lower than a in deadlift for this reason. Thus, the starting position is of extreme importance to the success of the lifts. I challenge you to find an elite lifter who pulls with an horizontal back.
With the 2014 CrossFit Games Season fast approaching, CrossFit HQ have released a CrossFit Documentary – Test of Fitness.
It was nearly 12 years ago, Greg Glassman CrossFit Founder and CEO defined fitness. With the first CrossFit Games in 2007, each year the search is on to find the fittest man and woman on Earth.
From a competition that started between friends, it has grown into an international phenomenon. This year Glassman has thrown the challenge open, to all members of all backgrounds. Can anyone step up and take the mantle from three-time CrossFit Games champion Rich Froning?
In the official documentary released by CrossFit Inc, learn about the humble beginnings of the Games, why it started and the input required to create the event and push the level of human performance each and every year.
Still considering signing up for the CrossFit Open this year? Alison Wood is signing up for her first CrossFit Open this year and shares with us her 10 Reasons to Enter the CrossFit Open!
It is one of the biggest “community building” events in CrossFit, it’s a chance to meet new people, push yourself to the limits, its a stepping stone to regionals and a chance to see a the best version of yourself competing up against the rest of the world’s CrossFit athletes.
Here’s just a few reason’s why you should pay $20 and give the CrossFit Open a go:
1. You learn something about yourself
Your strengths, weaknesses are put to the test. You really are capable of more than you think. And when you sign up for the CrossFit Open, you’re bound to find out just exactly how much more you can accomplish before the clock runs out.
2. It gets you competing (again)
Gone are the days of Cross Country runs at schools, Swimming Carnivals and Athletics Day. When we become adults, we often don’t feel the desire to compete (other than social sports such as Football, Tennis or Netball for example). We tend to forget about thrill of physical competition, but there really is something about putting yourself out there and crossing that line that sparks motivation.
As I sit and register for the CrossFit Open myself for the first time, I get a little petrified, what if I fail? But really, I know that’s silly to think that, we’re taught as kids that it’s ok to feel nervous before a competition, and it’s ok to fail. All you have to do is try your best. As adults, we believe that we’re not allowed to fail, especially at things that are meant to be fun; so we avoid the risk of taking those chances. So put yourself out there, take a risk!
3. Expand your friendship circle
Last time I checked I’ve made heaps of new friends by starting CrossFit, and recently after going to different session times I’ve met even more!
We all know that working out in a group is a lot more fun that by yourself, and research shows that we tend to mimic the qualities of the 5 people we spend the most time with. So… if you signup for the Crossfit Open, you’ll find out who else really is committed to getting stronger and fitter!
And we all know we want to surround ourselves with other crazy people who think it’s fun to do 7 minutes of burpees…
4. It’s a chance to compete with the best of the best
You know your 1RM deadlift, and your FRAN time. But how do you stack up with some of Australia (and the word for that matter) best CrossFit athletes? The CrossFit Open is an awesome opportunity to see where you stack up. Just think about it, here is no other sport where beginners, novice and elite athletes get to compete against each other doing the same workouts, in the same time limit, using the same weights.
5. You will probably surprise yourself with what you are capable of
You may think you’re not good enough. Well that’s not being true to yourself is it? CrossFit Open WODs are specifically designed so that the majority of CrossFitters should be able to handle them. If the weights in the workouts are close to (or the equivalent of) your best lifts, don’t just assume you can’t. Give yourself the benefit of the doubt and challenge yourself.
We all know that in most WODs we push ourselves beyond our comfort zones, well add another level of motivation to that and you have yourself a CrossFit Open WOD!
That being said, as a competitor, it is your responsibility to know if/when the weights are near your maxes and make sure you speak to your coach/judge ahead of time. If you are a coach, it is part of your job to know this about your athletes and make sure they are being judged/overseen by someone who can talk them through each rep and ensure they rest between attempts to help reduce risk of injury.
6. You get your own ‘Athlete’ page
What is cooler than having your own professional “athlete” page to pop in your max lifts, WOD times and stats?
7. A true benchmark of your progress
If this is your first time entering The CrossFit Open, then you’re going see that each of the 5 workouts released will be rigidly scored by one of the coaches at your affiliate. This will be a clean, effective and true evaluation of where you are at right now with your fitness and the quality of your movements.
8. Accountability
The whole philosophy behind CrossFit, and the way a box is set up is to promote accountability. You workout with your mates each day, the coaches get to know you, and the way each session is run; it’s all about being accountable to yourself.
Taking CrossFit one step further and signing up for the Open is another step towards accountability. It means you make a mental and physical pact to take on a new challenge. You are committing yourself to your fitness, and taking this step can only bring positive changes!
9. The difference between Training & Working out
There are people that go to a gym, day in-day out and go to classes, run on the treadmill or head to the free weights area and lift dumbbells. There are some that go for a run for fun; there are others who might be training for a marathon. There is a distinct difference between training for something and workout out.
When training for something you may have to plan your meals, skip out on social events to train and step up your training. The point it comes to is you’ve set yourself a goal – so go for it!
10. It’s just FUN
Really, this is what it comes down to. The whole experience is just FUN, The Open, Regionals, and the CrossFit Gamers themselves. When it comes down to it, give it your best and have a blast!
In the end, The Open is something every CrossFitter should experience it, at least once! Join me this year as I blog about a newbie’s experience’s competing in The Open for the first time.
___________________
Alison Wood, 27 is a novice CrossFitter who goes to Crossfit Darwin, marketing professional and crafter currently residing in Darwin, NT. Follow her own blog North of Here for lifestyle and fitness posts or join her on Facebook.
Over the course of five weeks, CrossFitters around the globe in their hundreds of thousands have the opportunity to complete in an event to test their fitness. The CrossFit Open comprises of five separate “Open” Workouts over the course of these five weeks. Testing a range of movements from box jumps to snatches and everything in between.
The CrossFit Open is an annual event which acts as a qualifier to select the fittest in each of the Regionals to progress through to the Regional Competition and ultimately the CrossFit Games. The CrossFit Games is where the 48 Fittest Athletes in the World come to compete for the title of the Fittest on Earth.
Learn more about the CrossFit Open from Founder Coach Greg Glassman:
Training with Champions – Mikko Salo and Dan Bailey
Salo and Bailey link up and hit some training in the off season. These Videos provide you with insights into their training and focus during the “off season” as a elite level CrossFitter.
Dan Bailey focus on more strength, increasing volume over time and transitioning towards more CrossFit specific workouts as the Open approaches.
For Mikko Salo, he believes that there is no off season. As he focuses on his weaknesses, underlying strength training is key. Salo works hard to ensure his strength number do not get too low, aiming to hit 85-90% of his numbers each and every time.
Team World lead by Australian’s Chad Mackay and Kara Webb scored a great upset in the recent CrossFit Invitational, taking a 24-19 victory over a big named Team USA.
Team USA consisting of Rich Froning, Jason Khalipa, Ben Smith, Lindsey Valenzuela, Val Voboril and Talayna Fortunato proved no match for Team World, consisting of Sam Briggs (U.K.), Frederik Aegidius (Denmark), Camille-Leblanc Bazinet (Canada), Albert-Dominic Larouche (Canada), Kara Webb (Australia), and Chad Mackay (Australia).
In a live broadcast around the world, the Teams competed in back to back WOD’s in Berlin, Germany. While the men’s side of The CrossFit Games has been dominated by Americans in Rich Froning, Graham Holmberg and Jason Khalipa the Women’s side is a different story. With the past three victors originating from Europe with Sam Briggs taking out 2013 and Annie Thorrisdottor back to back in 2011 & 2012. With fast approaching 10,000 affiliates world wide, CrossFit is no doubt a worldwide phenomenon.
With Team World’s upset at the CrossFit Invitational 2013 in mind, it will no doubt prove for an event of EPIC proportions should it be repeated in 2014.
Looking to protect your hands for CrossFit? Here is a quick and effective guide from the one and only Jason Khalipa on how to tape your hands!
The WOD Life have sourced the best tape in the business, to assist with taping your hands for those pull ups, kettlebell swings and bar muscle ups in your everyday WOD! Direct from the USA, you can now too have access to this cost effective tape! War Worldwide Tape is the product of intense research and professional use. It has an EZ Rip design, which has become the standard in professional athletic taping. Not only is WAR Tape effective but it also relieves pain, providing comfort and stability where standard tape falls short! Check it out here!
JOIN THE CREW
Get first access to promotions, new collections and training news.
