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OPEN WOD CHALLENGE – Week 2

OPEN-WOD-2

RAW STRENGTH AND CONDITIONING – OPEN WOD CHALLENGE – Week 2

The WOD Life have partnered with Raw Strength & Conditioning to get you Open Ready!

In this, the second of a four week period, we will be releasing an Open Challenge WOD each Friday (Australian Time) for you to complete by Midnight Monday.

Each of the WODs have been programmed and tested by Raw Strength & Conditioning with an emphasis on getting you in shape for what is to expect in the 2015 CrossFit Open.

Like you needed any more incentive, Raw Strength & Conditioning are offering 1 Free Month’s Programming (Valued at $88) to the Top 3 Finishers in both Male & Female over the course of the 4 weeks.

Open WOD – Challenge – Week 2

15 Minute Time Cap – As Many Reps As Possible

20 Toes to Bar

15 Thrusters 30/20kg

20 Toes to Bar

15 Thrusters 40/30kg

20 Toes to Bar

15 Thrusters 60/40kg

20 Toes to Bar

15 Thrusters 75/50kg

Time remaining may wall ball at 20/14.

Score = Count the total reps completed in the 15 minute time cap.

All you need to do is:

1. Complete the workout

2. Note down your time & submit to rawstrengthconditioning@gmail.com

3. For the 3 Male and 3 Female Winners, you will need to verify your workouts via video chosen at random.

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4 Reasons to do the CrossFit Open

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4 Reasons to do the CrossFit Open

Have you signed up for the 2017 CrossFit Open? Still on the fence?  The WOD Life help make that decision just a little bit easier with these 4 Reasons to do the CrossFit Open!

1. Benchmarking your performances

The CrossFit Open is the best way to benchmark your performances. Historically, Dave Castro has repeated an Open Workout each year. This allows you to compare your scores from a previous year to see just how far you have come! Couldn’t do chest to bar pull ups back in 2011 but got them down in 2017? While focusing on the short term you don’t often get to see just how much you have improved, so the CrossFit Open is the perfect place to find out!

2. Goal Setting & Motivation

For many of us, we need a specific goal that will kick us into gear. The CrossFit Open is the perfect opportunity that comes around each year to fuels us with motivation. It provides you with a purpose to wake up and get to the box when you rather sleep in. The CrossFit Open provides the motivation to work harder on mobility or put in the extra time to conquer those double unders. Knowing that you will be able to check your scores against the Rich Froning’s and Camille Leblanc-Bazinet’s of the world, you cannot get much more motivation than that!

3. Community & Friendships

Just think. You head down to your local CrossFit Affiliate on a Saturday morning to complete the Open Workout. Despite all the different skill levels, everyone in your box is completing the same Open workout. The times and reps may vary, but you each share a similar experience. The Open is the perfect platform to make new friends and forge life long friendships through the sweat of the Open.

As you battle through the workouts times will get tough. When you don’t feel like picking up that barbell you will look over to your friends cheering you on. The final rep is complete, the buzzer sounds and you collapse on the floor. Your friends come over, throw a big high 5 and congratulate you on your effort. As you peel yourself away from your sweat angle, the next wave of heats is up. It’s time to do it all again!

4. It’s Fun

Burpees? What, they were just announced in the workout? Dammit! Admit it, the Open Workouts are brutally enjoyable! From the anticipating of Dave Castro’s live announcement to the high fives around the box after the completion of the five weeks. The CrossFit Open Season is like a carnival. It’s all you can think about and it’s an endless topic of conversation around the box. During the Open you can’t wait for the pain to be over, but when it’s all said and done you cannot wait for next year!

Sign up for the CrossFit Open today!

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OPEN WOD CHALLENGE – Week 1

OPEN-WOD-1

RAW STRENGTH AND CONDITIONING – OPEN WOD CHALLENGE

The WOD Life have partnered with Raw Strength & Conditioning to get you Open Ready!

In the next four weeks, we will be releasing an Open Challenge WOD each Friday (Australian Time) for you to complete by Midnight Monday.

Each of the WODs have been crafted and tested by Raw Strength & Conditioning with an emphasis on getting you in shape for what is to expect in the 2015 CrossFit Open.

Like you needed any more incentive, Raw Strength & Conditioning are offering 1 Free Month’s Programming (Valued at $88) to the Top 3 Finishers in both Male & Female over the course of the 4 weeks.

Open WOD – Challenge – Week 1

For Time:

300m Row Buy In

10, 20, 30
Pull ups
Ground to overhead (any how&) 40/60kg
300m row cash out



*Athletes may perform ground to shoulder and shoulder to overhead or any snatch variant and switch between these movements through if desired.

All you need to do is:

1. Complete the workout

2. Note down your time & submit to rawstrengthconditioning@gmail.com

3. For the 3 Male and 3 Female Winners, you will need to verify your workouts via video chosen at random.

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Are you ready for the CrossFit Open?

are you ready

Are you ready for the CrossFit Open?

In the final weeks toward the lead up to the CrossFit Open,  CrossFit have analysed each of the movements over the history giving you a glimpse of what may appear in 2015.

What are the most common movements?

  • Burpees
  • Box Jumps
  • Double Unders
  • Wall Balls
  • Deadlifts
  • Snatches
  • Thrusters

What other movements are likely to be thrown in?

  • Toes to Bar
  • Chest to Bar Pull Ups
  • Push Ups
  • Muscle Ups
  • Rows
  • Cleans
  • Overhead Squats; and
  • Shoulder to Overheads

So with this in mind, we have a good understanding what movements are likely to appear in 2015.

What’s the impact of the scaled division and impact on the RX Division?

One of the changes introduced into the Open this year was the introduction of the Scaled division. Much of the talk has been that this may see an introduction of relatively heavier weights for athletes competing in the RX division. Could we see the weight of thrusters go up from 42.5kg/95lb to 62.5kg/135lb?

With it becoming harder and harder to ensure that the fittest athletes make it through to the CrossFit Regionals, we would suggest that the weights are going to become heavier and the rep schemes more challenging.

Not only are the weights likely to go up, but we may also see the inclusion of some more advanced movements. Handstand Push Ups were included in 2015, it’s likely we will ssee another technical and high skilled movement. The challenge is regulating the movement and keeping a strict standard. Could it be triple unders or pistol squats? Regardless, we are tipping a new movement to be included during the 2016 Open.

What workout will be repeated?

Each year, it has been tradition to repeat an Open workout from a year previous. For example, 14.1 in 2014’s CrossFit Open was a repeat of 11.1 back in 2011. So the odds are that one of the workouts in the past four years will be repeated. The question is, which one?

So what can be done between now and 16.1?

Although there is not much time to work on your fitness or skills, one area we suggest is working on your transition between movements. Spend some time on barbell cycling and stringing reps consistently together, moving in a smooth and efficient manner. Think about the best way to transition between movements. What is the quickest and efficient way to move from a box to a barbell? Simple considerations like this can gain extra reps, extra seconds which can mean positions up the leaderboard!

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The 2014 CrossFit Games with Super Regions

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With the introduction of the “Super Regions” and wide spread changes for the 2015 CrossFit Season there has been a great amount of debate amongst the CrossFit Community.

One such question that has been raised is, what would the 2014 CrossFit Games have looked like if the Super Regions would have applied?

Who would have made the cut? Who would have missed out?

CrossFit Games just released an article detailing more information about the changes. They also formulated who would have made the trip to Carson, California.

It’s all good news for the Australian region with athletes Kevin Manuel and James Newbury both would have made the cut on the Men’s side. For the Women, Ruth Anderson Horrell also would have made the grade as would 2014 CrossFit Games 40-44 Masters Champion Amanda Allen.

So that opens the question, if there are 5 places in the Australian Regional in 2015. Who will it be?

The 2014 CrossFit Games with Super Regions

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Source: CrossFit Games

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The 2015 CrossFit Season – Key Dates

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OPEN REGISTRATION

15 January 2015

FIRST WORKOUT

Thursday, February 26th.

5PM Pacific Time in USA

THE OPEN

Feb. 26-March 30, 2015

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

MASTERS QUALIFIER

April 23-27, 2015

AUSTRALIAN REGIONAL

May 22nd to 24th

REGIONALS

Regional Weekend 1: May 15-17

  • South Regional | South Central, South West and Latin America | Dallas, Texas
  • Atlantic Regional | Mid Atlantic and South East | Atlanta, Georgia

Regional Weekend 2: May 22-24

  • California Regional | NorCal and SoCal | San Diego, California
  • East Regional | North East and Canada East | Hartford, Connecticut
  • Pacific Regional | Australia and Asia | Wollongong, Australia

Regional Weekend 3: May 29-31

  • West Regional | North West and Canada West | Seattle, Washington
  • Central Regional | North Central and Central East | Minneapolis, Minnesota
  • Meridian Regional | Europe and Africa | Copenhagen, Denmark

CROSSFIT GAMES

July 21st to 26th.

Individuals – Wednesday July 22nd to 26th.

Masters Competition – Tuesday 21st of July to Thursday 23rd of July.

For Full Details check out: CrossFit Games

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Changes for CrossFit in 2015

regionals

Changes for CrossFit in 2015

Some of us knew it was coming and some of us were completely shocked. After the CrossFit invitational wrapped up in November, Dave Castro dropped a bomb on the CrossFit community. To ensure that the future of the CrossFit Games boasts the very best of the best, a reevaluation had to be made. Here’s the basic outline to fill in the gaps about the new information and changes.

1.    Regions to be combined into 8 regional competitions:

Last year there were 17 regions for the Open, this year the top athletes of each region will face at least one other region in the new format.

Here are the combined regions:

1.    Canada West and North West Regions ? West Regional
2.    Canada East and North East Regions ? East Regional
3.    NorCal and SoCal Regions ? California Regional
4.    North Central and Central East Regions ? Central Regional
5.    South West, South Central and Latin America Regions ? South Regional
6.    Mid Atlantic and South East Regions ? Atlantic Regional
7.    Europe and Africa Regions ? Meridian Regional
8.    Australia and Asia Regions ? Pacific Regional

2.    The number of athletes varies from region to region:

  • 20 men, 20 women and 15 teams will advance from regions in the U.S. and Canada.
  • 30 men, 30 women and 20 teams will advance from Europe and Australia.
  • 10 men, 10 women and 10 teams will advance from Latin America, Asia and Africa.

Region combinations:

  • 40 men, 40 women and 30 teams at all regionals except the South Regional, which will have 50 men, 50 women and 40 teams.
  • 3 days of regionals competitions, top 5 men, top 5 women, and top 5 teams will advance to the 2015 Reebok CrossFit games

3. Region Boundary Changes

Russia will be split along the Ural Mountains into its Western and Eastern halves. The Western half will be included in the Europe Region, and the Eastern half will be included in the Asia Region.

The Middle East will now be included in the Africa Region. This includes Armenia, Azerbaijan, Bahrain, Georgia, Iran, Iraq, Israel, Jordan, Kuwait, Lebanon, Oman, Palestine, Qatar, Saudi Arabia, Syria, Turkey, United Arab Emirates and Yemen.

4.    Scaled Division for the Open

CrossFit is for everyone. 2015 will not fail to include the athletes who still want to compete in a division where the programming better fits their abilities.  CrossFit states “One rep of the prescribed version of the workout will be ranked ahead of the best score of the scaled version of the workout—we want to celebrate and reward the hard-earned first-ever chest-to-bar pull-ups, double-unders and snatch PRs.

If you cannot get one rep of the prescribed version of the workout, or simply find the scaled workout more appropriate for you, you’ll be able to opt for scaled. You’ll stay on the overall Leaderboard, but pick up more points.”

5. New Teenage Division

Young Crossfitters between the ages of 14-17 now have their own division. They will be given a different version of the Open workouts and have a chance to be crowned champion on the 5th week of competition.

Teens in this age group will automatically be included in this division unless they elect to compete with adult men and women.

6. Country and State Champions

The adding of crowning country and state champions will still allow there to be “Fittest in Country X”, even if those athletes do not qualify at the ‘Super Regional’ to go to the Games.

The 2015 Open will still sift out and crown the fittest in each country and Australian, U.S., and Canadian state or providence.

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FRAN + FAT FRAN

Today’s workout is thanks to Vivendi Lab, formerly NC Lab.

With the CrossFit Open rolling around earlier this year, it’s a great workout to test your current performance levels.

FRAN + FAT FRAN

In a 4 minute window perform FRAN….

Fran

21-15-9
Thrusters 95/65
Pull Ups

Then, when the clock hits 4 minutes….BEGIN

Begin Heavy Fran

15-12-9
Thrusters 115/85
Chest to Bar Pull Ups

SCORE: Time for Heavy Fran (Don’t try and be too much of a hero on Fran)

Watch Now

Ripped your hands after this one? Check out The WOD Life for gloves and hand care!

Credit: Vivendi Lab

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2015 CrossFit Games Announcements and Impact on Australia

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2015 CrossFit Games Announcements and Impact on Australia

Dave Castro dropped some bombs during the CrossFit Invitational Cool Down Show as to what is in store for the 2015 CrossFit Games. Director of The CrossFit Games Castro stated that there will be some changes in store with some new “cool components”.

Here are the key points from the announcement:

  • 2015 CrossFit Open to include a “Scaled” Division i.e. Two Options for Standard and Scaled
  • 17 Open Qualifiers “Old Regionals”
  • Country Champions & State Champions Crowned from CrossFit Open
  • Old Regionals will then consolidate into “Super Regionals”
  • These “Super Regionals” will be established combining two “Old Regionals” together
  • “Super Regionals” will be the basis of qualification for the CrossFit Games
  • Top 5 Males and Females to Qualify from “Super Region” for the 2015 CrossFit Games

Big news to say the least after the comments earlier in 2014 around the “shake up” of the Open and Regionals qualification. Castro did provide a few examples of how this will play out.

Scenario 1: Example

  • NorCal will compete against NorCal in the Open.
  • But the Top 20 Finishers in NorCal will compete against the Top 20 from SoCal.
  • With total of 40 competitors in from the two open qualifier Regionals (NorCal and SoCal) competing in the California “Super Regional”.
  • From this, the top 5 Male’s and Female’s will qualify for the CrossFit Games.

Other Examples of “Super Regionals:

  • North West and Canada West
  • North East and Canada East
  • Africa and Europe
  • Asia and Australia; and
  • Other existing USA States and Regionals will combine

How does this affect the Australian Region?

Australian Region currently comprised of the Top 48 Competitors from Australia and New Zealand will now combine with Asia. Castro provided some high level detail for how this will likely play out:

  • Australian Region and Asian Region Consolidated
  • Top 30 Male and Female Competitors taken from Open to compete at “Super Regional”
  • Likely Top 30 Male and Female Competitors from Australia and Top 10 from Asia
  • Top 5 Male and Females then Qualify for the CrossFit Games

Key Impact on Australian Region?

This makes the qualification for the “Super Regional” much more difficult, as the available qualification positions have reduced from 48 to 20. However, qualification places will increase from three to five, providing two new additional qualification places.

Top 5 Positions from 2015 Australian Region

Men

  1. Rob Forte
  2. Brandon Swan
  3. Khan Porter
  4. James Newbury
  5. Kevin Manuel

Women

  1. Denae Brown
  2. Kara Webb
  3. Pip Malone
  4. Amanda Allen
  5. Ruth Anderson Horrell

*NB: No consideration of Asian Qualifiers has been included as comparatively Australian Athletes finished higher overall.

What’s the verdict?

There is no doubting that with the growth of the CrossFit Open that changes needed to be made. One of the positive additions to the CrossFit Open has been the introduction of the “scaled” division. This provides the option for more competitors to take part and improve the inclusivity of the process.

Overall opinions have been divided in the short time since the announcement, with many frustrated that qualification for Regionals has become even more difficult. While the qualification Region is more difficult than ever, two new positions for qualification for the CrossFit Games have opened up.

What’s your opinion?

Tell us in the comments!

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Product Review – Inov8 Fastlift

inov-8-fastlift

One Friday, I woke up to a surprise: I received a package in the mail! Being deployed to Afghanistan, packages are always a welcome treat. Typically, they include some of my favorite snacks from home and a handwritten note from family or friends. This time, though, my box was filled with the new Inov8 Fast Lifts!

I was so excited to lift with my new shoes. I’ve tried a number of different shoes for CrossFit, including two different pairs of New Balance Minimus and a pair of Reebok Nano 2.0s. Each had their own distinct advantages, but as I started picking up heavier weights (and focusing more on Olympic lifts) I realised I needed a more specialised shoe.

During Olympic lifts – and in particular, squats and snatches – I could feel my CrossFit shoes wobbling and squishing under my weight. I would expend energy trying to balance myself under my less-than-stable foundation. Enter the Inov8 Fast Lift.

So there I was with the anticipation building about 14.2 and my new shoes. I popped them on, threw a barbell over my head, and squatted. Immediately I felt a substantial difference, not only in how deep I could squat, but how stable my core felt. Apparently it was noticeable to a casual observer, because my lifting partner commented on how solid I looked at the bottom of my squat – in particular, how much better my knees were tracking during my descent. And like that, all my fears– at least about my new shoes – were conquered.

Despite being so light, the Fastlift are extremely stable. The heel of the shoe is made up of what Inov8 refers to as Power-Truss technology. This feature is comprised of columns that do not create unnecessary weight, unlike the other solid wood or plastic soles of other lifting shoes. Inov8’s EHC (External Heel Cage) really does “cup” your heel to prevent your foot from lateral movement during a lift.

While the Power-Truss and EHC are extremely useful, by far my favorite feature of the Fastlift is the flexible toe. If you look at the shoe from the side, the toe is not completely flat – rather, it curls up at the tip allowing for more flexibility. Inov8 designed the shoe to be versatile enough for CrossFitters to perform WODs in – not just heavy lifts. While using these shoes during 14.2, I was able to knock out the overhead squats and transition smoothly to C2B pull-ups. I’m certain I could use these shoes to perform box jumps, burpees, and many other movements in a WOD.

My base of support felt very secure in these shoes; they hugged my feet, they stabilised my heel, and they allowed me to keep my core and upper body aligned during all the lifts I performed.

Inov8 has designed a great lifting shoe that is both fashionable and functional, and perfect for the CrossFitter who is trying to perfect their Olympic lifts – or kick some butt in their WOD!

These are now available at The WOD Life!!!

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Josh Bridges – CrossFit Open Workout 14.5

“The Open is over … not where I wanted to end up but I am stoked to end on a good note! 7:49,” – Josh Bridges

Although placing outside the top positions for the 2014 CrossFit Open, Josh Bridges was not to be denied on the final workout.

Bridges surpassed Rich Froning by 37 seconds in the Burpee and Thruster couplet, to finish in a time of 7:49.

Watch Josh Bridges – CrossFit Open Workout 14.5:

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Blue Dinosaur & Alpha Fit 14.5 Throwdown

Thanks to Blue Dinosaur and Alpha Fit, bringing together the Australian Regionals finest Male and Female Athletes.

The Men include Rory Boyden, Brandon Swan, Ben Garard, Khan Porter and Den Linder-Leighton.

While for the ladies, Jessica Coughlan goes head to head with Amy Dracup, Ruth Anderson Horrell, Justin Beath and Vicki Webber.

The athletes tackle the final workout of the CrossFit Open, 14.5 a couplet of thrusters and bar facing burpees.

Enjoy Australia (and New Zealand’s) Finest Blue Dinosaur & Alpha Fit 14.5 Throwdown: