Pat Sherwood from CrossFit HQ catches up with Australia’s Kara Webb.
Webb is taking a more relaxed approach to this years CrossFit Open. When many elites are engaging in leaderboard tactics, Webb has run her own race simply undertaking each workout one time and proudly placing her score immediately across social media.
A very refreshing approach as the stakes rise!
CrossFit HQ‘s review of Natalie Newhart’s 1st place finish in Workout 15.2 was given a 15% penalty for 5 specific reps which didn’t meet the movement standards.
This moves the Southwest Region athlete down from 1st place (441 reps) to 4th place (375 reps) worldwide for 15.2.
This leaves Camille Leblanc-Bazinet the winner of 15.2 and recipient of the $2,015 dollar payout alongside Josh Bridges.
TWL wants to know: Do you think that ALL athletes should be required to submit time marked video footage of their Open Workout attempts?
The WOD Life catch up with Australia’s 4th Fittest Man, James Newbury of CrossFit Mode to get his thoughts on CrossFit Open Workout 15.3.
Newbury shares his initial thoughts about the importance of consistency in this workout and maintaining pace. We talk about the bomb shell that is muscle ups at the start of the workout, how to get your first muscle up and get the best score possible in week three of the CrossFit Open.
https://www.youtube.com/watch?v=Won97DE_vBs
Via: CrossFit Games
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, 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 your last set of double-unders.
For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.
For Scaled options there is no tiebreak.
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
• Set of gymnastic rings hung so you can successfully perform a muscle-up
• Medicine ball of the appropriate weight for your division
• Wall mark or target set at the specified height
• Jump rope
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.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg / 6-kg ball for Rx’d, 9-kg / 4-kg ball for Scaled, Masters and Teens, 6-kg / 4-kg ball for Scaled Masters and Scaled Teens.
Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, 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 second person with a stopwatch 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.
Workout 15.3 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
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 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
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 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Teens
(Teen Boys 14-15, Teen Girls 14-15)
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet
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 14 minutes of:
50 wall-ball shots
200 single-unders
Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet
CrossFit Games Veteran Josh Bridges topped the leaderboard on CrossFit Open Workout 15.2.
This workout consisting of Overhead Squats and Chest to Bar Pull Ups was made for Bridges, with his short levers allowing faster cycle of movements.
Bridges finished with a score of 435 reps, getting into the 22s.
Watch Now!
https://www.youtube.com/watch?v=9jzz9qq4qVc&t=828
Kara Webb currently tops the world for CrossFit Open Workout 15.2, a couplet of Overhead Squats and Chest to Bar Pull Ups.
With a score of 416, Webb surpassed her score of 340 reps from 2014’s Open Workout 14.2.
With pain levels going up each three minutes, it’s only the elite such as Rich Froning, Mat Fraser & Noah Ohlsen who enter the 400s.
Watch as Kara Webb fights through into the 22s, on track for another huge finish to the CrossFit Open!
The WOD Life catch up with Australia’s 4th Fittest Man, James Newbury of CrossFit Mode to get his thoughts on CrossFit Open Workout 15.2.
Newbury shares his initial thoughts when the workout was released, how he went last year in 14.2, what score he is aiming for, what he thinks is a good score and where he thinks the elite athletes will be finishing.
https://www.youtube.com/watch?v=0_0cNcuFG64
Find out all the tips and tricks here!
Via: CrossFit Games
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute section 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 rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.
Video Submission Standards
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 an angle so all exercises can be clearly seen meeting the movement standards.
Workout 15.2 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
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)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*
From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*
From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*
Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups
Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
CrossFit Open Workout 15.2 is a repeat of last years 14.2!
A demanding, high-volume workout that tests two complex movements: the chest-to-bar pull-ups and overhead squats. It’s clear that HQ is looking for the fittest of the fit this year!
The workout consists of two rounds of overhead squats (OHS) and chest-to-bar (C2B) pull-ups every three minutes. As the time increases so does the number of repetitions. Check out the workout below:
The Workout
Complete the following every three minutes for as long as possible:
From 0:00-3:00
2 Rounds of 10 OHS, 10 C2B Pull-ups
From 3:00-6:00
2 Rounds of 12 OHS, 12 C2B Pull-ups
From 6:00-9:00
2 Rounds of 14 OHS, 14 C2B Pull-ups
Follow the same pattern until you fail to complete both rounds.
Men: 95 lbs / 43kg
Women: 65 lbs / 30kg
Masters Men: 65 lbs /30kg Chin over bar pull-ups
Masters Women: 45 lbs / 19kg Jumping chest-to-bar pull-ups
Though this workout looks daunting, we know our readers will crush it! The WOD Life wants to make sure you perform your best on 15.2, so we’ve put together a list of tips and tricks to help you out.
1. Break up the chest to bar pull ups
Keep a constant pace in the early rounds until you have to go hard to beat the clock. Be smooth and efficient.
2. Rest in your Overhead Squats
Breath at the top of your overhead squats. Move smooth, aim to go unbroken. Don’t go to full depth, just below parallel to ensure a legal rep.
3. Breath and keep a steady heart rate
This workout is going to be about managing your heart rate. By following tips 1 & 2 and breathing in through the nose, out through the mouth you will manage your heart rate which is going to be key to getting some solid reps into this workout.
4. Protect your hands
Get comfortable with your hands on the bar. Avoid ripping, because that is going to be no fun at all. Check out some hand care items, but don’t use too much chalk. Just enough to get through the workout.
5. When it’s go time, it’s go time!
There is going to be a point in time in this workout, where you will have to forget about the pacing and aim to beat the clock. Get into that happy place, embrace the pain and push through. If you can push into that next time cap, you will gain a significant advantage to complete more reps.
• There is no substitute for a good warm up.
This workout challenges the same muscle groups that we worked last week – your shoulder girdle, thoracic spine, hamstrings, and hip hinge. With both of these movements, mobility and flexibility is key to enduring multiple rounds. Your warm-up should consist of about ten minutes of cardio and a solid set of dynamic mobility moves. We suggest hopping on a rower and erging, as this will work your ankle and wrist range of motion and simulate the pulling phase of the C2B pull-up. Perform multiple shoulder pass-throughs standing and in a full squat, open your hips with some deep wall squats, and work up a light sweat. You don’t want to be warming up during the first few rounds of your workout.
• Take care of your hands. They are essential to a good 15.2 performance. If you have pre-existing callouses, wounds, or friction points (especially from last week’s Open workout) make sure you prep them before the workout. Callouses should be shaved down, wounds should be taped up, and any portion of your hand that may act as a friction point should be covered.
• Know your body. How you attack this workout will be different depending on what type of athlete you are. You should be familiar enough with your body’s capacity to understand what it is capable of. If your strength is endurance, plan for longer sets paired with an equal amount of rest; if your strength is power, plan for rest periods in between smaller sets of work. For those of you lucky enough to have amazing anaerobic capacity, you should plan to knock out a full set as fast as possible and rest in the remainder of your time.
• Efficiency is key. You want to do as many overhead squats as possible without dropping the bar. Each time you drop the bar is an extra snatch or clean you need to do to return it to the overhead position; you have the potential to waste both precious time and energy if you drop the bar too often. Instead of bringing the bar back down to the ground when you tire in the overhead position, bring it to the back rack position and rest. Then, jerk it up to return it to the overhead position.
• Good form is critical. The importance of being able to stabilize your body during your OHS reps can’t be overstated. Remember the basics: bar above the heel during the entire movement; feet shoulder-width apart; arched back during ascent and descent; upright torso throughout the movement. Avoid muscling through the movement, as this will fatigue you quickly. Instead, utilize your musculoskeletal system as the basis of support for your lifts – relying on your skeleton, muscles, ligaments, tendons, and connective tissues as a whole to stabilize yourself. For more tips on OHS, read this great article from Tabata Times.
https://vimeo.com/121438628
• Set a pace; use the first round to get your nerves out. This is a high-volume workout that is going to require the physical capacity to endure multiple rounds of increasing work. Setting a pace in the beginning of your workout will ensure you don’t burn your body out right away. Establish a solid working rhythm in your first set that will help you avoid going too fast and conversely, getting left behind. Think consistency!
• Plan your transitions. Commit to a certain transition pace and use these periods to recover. Take two to three deep breaths before you switch movements. Use these moments to focus and center yourself. Regardless of what happened in your last set, don’t dwell on your performance. Just focus on the next task at hand and keep moving!
• Take care of your hands… again. Treat any tears, rips, or injuries. Your hands will be the limiting factor in your performance during this workout, and if you hope to attempt 14.2 again, you will need to make sure that your hands are healthy enough to give it another go.
• Hydrate. It’s simple enough: hydration is key for a speedy recovery. Drink up!
• Learn from your workout. Good CrossFitters are constant learners. 15.2 is just another opportunity to develop yourself – after all, hands-on learning is the best type of learning!
Our friends at Barbell Shrugged produced this helpful video that is full of advice for 15.2. Check it out!
Brian MacKenzie from the Athlete Cell on strategy and warm-ups:
Good luck to all of The WOD Life Crew! We’re excited to see your scores on the leaderboard!
Maude Charron is the winner of CrossFit Open Workout 15.1 with a score of 223 reps on the triplet and a 240lb Clean & Jerk.
Dave Castro kicked off the CrossFit Open for 2015 with another AMRAP for 15.1. However, this time he followed the first workout with a subsequent 1RM Clean and Jerk attempt. With all scores submitted, we take a look at who topped the leaderboard both worldwide and in the Australian region.
Nick Urankar came out on top for 15.1 with a score of 228 for 15.1 and a max Clean and Jerk of 375lbs. He was followed closely by Rich Froning and Matt Frazer who both repeated the workout after their initial workout for the announcement. Jason Khalipa, another veteran who has decided to go team with NorCal CrossFit this year showed he is still among the elite finishing fourth.
Urankar, the owner of CrossFit 061 hailing from arguably the toughest region in the Central East has often been over shadowed by other competitors but not on CrossFit Open Workout 15.1. Urankar finished 9th place at Central East Regionals last year and has started off strongly to find his way back to Regionals this year. Could this be his year?
The top ten leaderboard is full of CrossFit Games Veterans, including Scott Panchik, Ben Smith, Alert-Dominic Larouche, Neal Maddox and Travis Mayer. A rising star in Alex Anderson, brother of CrossFit Games Competitor ZA Anderson has followed in his brothers footsteps looking to take the next step to the CrossFit Games with a seventh place finish overall.
Other notable mentions include Dan Bailey (14th) who smashed 15.1 with a score of 241 but couldn’t keep up with the heavier men in 15.1A. Garret Fisher after missing out on the CrossFit Games in 2014, is trailing behind in 20th place. Only time will tell if these men creep up and dominate in the upper end of the leaderboard, or if Urankar can come out of nowhere and hold onto that number 1 placing.
Another wildcard has rocketed into first place on the Women’s side of the CrossFit Open in Maude Charron. Charron has come out of Canada East taking out the number 1 ranking for 15.1 and 15.1a. Previously missing out on the CrossFit Games after taking 6th place at Regionals there is no doubt Charron will be pleased to edge out the reigning CrossFit Games Champion Camille Leblanc-Bazinet. The 21 year old Canadia, completed 223 reps of the toes to bar, deadlift and snatch triplet and backed up with a 240lb Clean and Jerk to finish the first week on top.
Camille Leblanc-Bazinet follows in second place with 239 reps and a 227lb Clean & Jerk, just edging out Emily Bridgers who is in third. Much loved young favorite Lauren Fisher sits in 4th and Stacie Tovar, who missed out on the CrossFit Games in 2014 has a point to prove sitting in 5th overall. Kara Webb is the highest placed Australian, sitting in 6th place after the first week.
After a significant game of cat and mouse, the Australian Men finally submitted their scores. Dean Linder-Leighton topped the leaderboard for Australia, also placing 45th worldwide. Linder-Leighton finished with 217 reps on 15.1 and followed up with 322lb / 146kg Clean and Jerk. Closely followed by Ben Garard and CrossFit Games Competitors Brandon Swan and Khan Porter. Veteran Chad Mackay threw up the biggest clean and jerk in the Top 20 with 327lb / 148kg. Rob Forte, who finished 12th in the 2014 CrossFit Games and the winner of last years Australian Region is back in 8th place.
The Australian women are lead by Kara Webb who ranks 6th Worldwide and first in the Australian Region. Webb is followed by Jess Coughlan, Ashley Higgins, and The WOD Life Athlete Stephanie Ortiz. Webb’s performance in 15.1a is setting the standard for the Australian girls at 235lbs. The competitor closest behind Webb in 15.a in the top 10 is Sammy Wood (9th) with a max of 215lbs. Notable mentions include Andrea Miller known for her Olympic Weightlifting in 5th, followed by CrossFit Games Veterans Amy Dracup in 6th and Denae Brown in 7th.
FITERNITY from Superhero CrossFit in the North East region came in with 1st place across the world for the team workouts. Closely followed by 2014 CrossFit Affiliate Cup Winners Invictus, Ontrack, and Jason Khalipa’s NorCal CrossFit. Australia has slipped into the top 20 with CrossFit Active ranking 16th Worldwide.
With only 30 positions up for grabs this year, the Team competition has also heated up in the Australian Region. CrossFit Active is leading the way in the Australian region with the Sydney Siders battling their neighbors CrossFit Norwest and CrossFit Athletic in the top three. Zaks Pack East Tamakai sits in 4th place and the highest place team from New Zealand. Notable mention goes to Schwartz’s CrossFit Melbourne who have set a goal on getting two teams to Regionals this year holding 5th place after their finish in 6th at the regionals last year.
What will change on the leaderboard after 15.2?
CrossFit Games athlete Emily Bridgers, is a favourite to take out the CrossFit Open for 2015.
Hailing from the South East Region, Bridgers attached CrossFit Open Workout 15.1 completing 251 reps enough for second place worldwide. Following this up with a 225lb / 100kg Clean & Jerk to take 57th position worldwide and third overall.
https://www.youtube.com/watch?v=ZlQhuEI1WA4
Bridgers sits in third after the first week of the CrossFit Open, behind overall leader Maude Charron and Camille Leblanc-Bazinet. Australia’s highest placing female is currently Kara Webb, who sits in sixth place overall.
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