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The Journey: Joel Munro in the Spotlight

Joel Munro is no stranger to competition. The CrossFit athlete has repeatedly ranked as one of the fittest in Australia, and has in fact recently completed three competitions in three weekends, having podium finishes on each. Most recently, he competed at Battle on the Beaches with partner Sean Brickwood,


While Munro makes even the toughest of tasks look easy, he’s dedicated a great deal of time and energy to perfecting his craft. The WOD Life caught up with him during the 2017 competitive CrossFit season to see what his average day is like — training, nutrition and all.

Main image: Joel Munro/Instagram (taken by Kim Pedersen) 

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Tia-Clair Toomey: Training To Win

Tia-Clair Toomey is not your average 23 year old. Hitting the CrossFit world by storm in 2015, she earned herself a second place finish in her first Games appearance and was also honored as Rookie of the Year. While she certainly hit the ground running, she had no plans of slowing down going into 2016. Not only did Toomey finish her second CrossFit Games with another silver medal around her neck, but then went on to make her Olympic dreams a reality, not even a month later.

Shane Orr

photo: Shane Orr

Originally, Toomey had planned to be an Olympic Track and Field athlete, but life and weightlifting had another plan for her. She wasn’t just representing Australia at the 2016 Olympics in Rio de Janeiro as the country’s top-ranked female weightlifter, but also the first athlete to compete in both the Olympics and the CrossFit Games in the same year. Heading into her third appearance at the CrossFit Games, Toomey has big shoes to fill—her own.

We had the opportunity to catch up with Toomey after she qualified for the Pacific Regional in second place for Australia behind her Invitational teammate and Australian counterpart Kara Webb. Meet Tia at the Fitness Show this weekend, April 28-30 at the International Convention Centre, Darling Harbour, Sydney. For more information please visit: www.fitness-show.com.au.

Instagram.com:tiaclair1

photo: www.instagram.com/tiaclair1

Katie: In 2016, you were the first athlete to compete in the CrossFit Games and the Olympics in the same year. How did you mentally prepare and what was the recovery process like?

Tia-Clair: It’s something you train for all year round and dedicate your life to so when it comes to game day you are ready for anything thrown your way.

K: So far you have achieved massive success in your CrossFit career in just a few years. Did you feel like your past successes added more pressure on you going into this season? How did it affect your training for this year?

TC: To some extent yes but it wasn’t because I was worried about what other people were saying it was because I wanted to prove to myself that it wasn’t a fluke. I feel like it motivated me so much more as I knew I had to train really hard and be prepared for everything.

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photo: www.instagram.com/tiaclair1

K: When you first started CrossFit you weren’t to fond of it, yet you still pursued it. What caused your shift and what is your favourite part of CrossFit now?

TC: I would have to say the friends that I made through it, CrossFit allowed me to meet new people and stay active at the same time and in that point in my life that’s all I wanted as I had just recently moved to Gladstone where Shane [Orr] and I didn’t have any friends or family. My favourite part is being able to do what I love everyday and getting to travel around the world.

K: What does a typical training day look like for you while preparing for the CrossFit Games?

TC: Not every day is the same but my favourite days are getting up to coach the morning classes then having breakfast with Shane at a small cafe in Tannum (20mins away from Gladstone) near the beach. Then going to the gym to do some weightlifting and gymnastic skill for about two hours. I’ll then go home and play with the dogs before I go back in the afternoon and do a couple of Metcons and if it has been a good day of training we will go to the movies.

Preston Smith Photography

photo: Preston Smith Photography

K: Your background being in track and field, how does training for CrossFit compare to training for a race?

TC: Quite different as everyday at the track is the almost the same but CrossFit has so much variety everyday is very different.

K: What has been your biggest challenge as an athlete? How did that challenge elevate your drive?

TC: So far my biggest challenge was coming 2nd at the 2016 CrossFit Games for the 2nd year in a row. So far throughout training I’m constantly asking myself, ‘is this enough to win The Games and I’m yet to see if the hard work will pay off?’.

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photo: www.instagram.com/tiaclair1

K: Who has been your biggest influence as a CrossFit athlete and what has been the biggest piece of wisdom they have offered you?

 

TC: Chad Mackay and Denae Brown are my biggest influences. They are always display good sportsmanship and always have time for everyone.

K: What is your best advice for aspiring Games athletes? 

TC: To enjoy the journey, work hard and do your best. That’s all you can ask for, you never want to put yourself under too much pressure.

Connect with Tia on Instagram @tiaclair1

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2017 CrossFit Open Winners

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The 2017 CrossFit Open has wrapped up, after five weeks of competition we have our winners! 2016 CrossFit Games Champion Mathew Fraser continues to show his dominance, backing up his earlier triumph on top of the Open leaderboard.

Sara Sigmundsdottir is also no stranger to CrossFit Games success. Sigmundsdottir has placed third in the last two CrossFit Games. Will she be able to surpass Katrin Davidsdottir and Tia Clair Toomey this year after an Open win?

2017 CrossFit Open Winners

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WOMEN

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The next step in the 2017 CrossFit Season is Regionals. Top athletes from each region qualify to compete, with the Top five from each region then progressing to the CrossFit Games in July.

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Sam Briggs Wins Open Workout 17.4

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2013 CrossFit Games Champion Sam Briggs has won another event, this time 17.4 in the CrossFit Open. Briggs completed 330 reps, which means she completed her second set of wall balls.

Briggs’ tie break score was 12:59 which means she finished those 55 wall balls in the second round.

Sam Briggs Wins Open Workout 17.4

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CROSSFIT OPEN WORKOUT 17.4

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2017 CROSSFIT OPEN WORKOUT 17.4

It’s here and it’s a repeat! Time to get after the fourth workout of the 2017 CrossFit Open, which is a repeat of 16.4 in 2016. 

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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CrossFit Open Workout 17.4 Tips & Tricks

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TIPS AND TRICKS FOR 17.4

So you are looking for some tips and tricks to work your way through the chipper that is CrossFit Open Workout 17.4?

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

THE WORKOUT?

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TWL’S TOP TIPS

Now, this is a repeat from last year so we have the benefit of knowing our score and testing our fitness again. The aim is to improve our scores and showcase the efforts of our training. Overall, we believe the key for the majority of athletes will be to hit small sets throughout the workout (deadlifts, wall balls and handstand push ups). These small sets will ensure you move efficiently and consistently, without pausing for large breaks due to fatigue. Please keep in mind that if you are an elite athlete, you will be wanting to play to your strengths here. Managing the levels of fatigue, pushing into the pain cave and moving efficiently towards your best score. Here’s a quick summary on the movements!

DEADLIFTS

  • Small, quick, efficient sets well within your capacity. Eg. 5,5,5,5’s. Minimal rest in between, pick the bar up and move.
  • Use a belt! Given the speed and intensity, you will want to hit this workout, your back will thank you for not only the day but week after
  • Avoid big large sets. Don’t try and hit your deadlift max in this workout. The last thing you want is having to step away from the bar due to fatigue. This will also slow you down on the other movements.

WALL BALLS

  • Monitor your heart rate on the wall balls. Be smooth and consistent and focus on your breathing
  • Option to break up into smooth sets, with minimal rest. If you are wanting to play with your mind, break them into a high rep set (eg. 12, then a smaller set of
  • Release the ball and lower your hands in a sweeping circular motion, then presenting them when the ball is descending. This saves the fatigue in your arms (you will need them later)
  • If you love wall balls, have super strong legs or a taller athlete you will likely want to hit some larger sets or even go unbroken.

ROWING

  • Once again, monitor your heart rate here. Get onto the rower and settle into a smooth pace, with strong pulls.
  • It’s going to hurt, so settle into a pace that hurts but is still maintainable. It’s only 55 calories!
  • Focus on your breathing – you will be blowing some smoke after deadlifts compounded with wall balls, so keep your breathing smooth and mind in the game
  • Remember rowing for meters and calories is different! Here’s an easy table to use to find out how long the 55 calories will take you on the rower, based on your split time. Check it out:

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HANDSTAND PUSH UPS

  • This is where the workout is won or lost. This is a higher volume of handstand push ups after you have put in some serious work already. Every rep pushes you up the leaderboard
  • Break these up into short, sharp sets. Minimise your time under tension, as this will gas your arms
  • Option to start slower, to calm your heart rate after the rower. Then once settled, knock out some larger sets
  • Use the kip!

MITCH SINNAMON’S QUICK TIPS

RICH FRONING’S TIPs

MOVEMENT FIX WARM UP

WOD PREP

POWERDOT TIPS

https://www.youtube.com/watch?v=s184MMdLuoM&ytbChannel=PowerDot%20Inc

MISFIT ATHLETICS

Make sure you have all of your Open Essentials!

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Kara Webb Wins CrossFit Open Workout 17.3

Kara Webb Snatch

2016 Spirit of the CrossFit Games winner Kara Webb, has taken the top score worldwide in 17.3.  Webb set the early pace after going head to head with fellow Games veteran Brandon Swan at CrossFit Roar. Webb is out to make a statement again this year with a sensational finishing time of 15.56. The closest score was that of 2014 CrossFit Games Champion Camille Leblanc-Bazinet at 16:11.

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Kara surpassed all scores worldwide, with the guys winner Ben Smith not even coming close to her time after logging 17:17.

CrossFit Open Leaderboard

Kara Webb Wins CrossFit Open Workout 17.3

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Ben Smith Wins CrossFit Open Workout 17.3

Ben Smith Wins CrossFit Open Workout 17.3

2015 CrossFit Games Champion Ben Smith has taken top honours for the Men in 17.3.  After turning down a rumoured invitation to appear at the Open Workout announcement, Ben Smith has topped the leaderboard in week three of the CrossFit Open.

Mat Fraser set the early pace, with a time 17:47 of which he achieved at the announcement. Not only did Smith beat Fraser, but also notoriously strong Jeff Evans with a time of 17.29. Smith’s score was 17:17!

CrossFit Open Leaderboard

The fastest time in the Pacific (Australian) Region, was achieved by 2016 CrossFit Games competitor Mitch Sinnamon, with a time of 19:32.

Ben Smith Wins CrossFit Open Workout 17.3

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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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CrossFit Open Tips and Tricks for 17.3

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TIPS AND TRICKS FOR 17.3

So you are looking for some tips and tricks to snatch and burpee your way to your best possible score for CrossFit Open Workout 17.3?

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

THE WORKOUT?

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GEAR FOR 17.3!

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TWL HOT TIPS:

Squat Snatch

  • Aim to go unbroken on the 95s or super quick singles. Go quick singles on the 135 bar. Then 185, be prepared for the jump in weight. Aim for quick singles through to the 225. From the 225, key here is not to miss a rep!
  • Focus on efficiency of movement and monitor your heart rate on the lower weights
  • As the weights get heavier, ensure you have correct setup and form is 100%. Do not miss a rep!

Chest to Bar Pull Ups

  • This workout will test your “pulling” strength and endurance, so don’t burn out on the pull-ups
  • Break the chest to bars up into manageable sets and keep moving.
  • Monitor both your grip and heart rate and minimise the rest.

Overall Tips

  • Have your barbells prepared
  • Ensure that your barbell is closely located to your pull up bar
  • Focus on smooth, efficient movement. Don’t miss any reps!
  • Remember, this isn’t a training drill this is the Open! Push yourself and achieve new PRs!

THE TIPS FROM ADAM MANSY

RICH FRONING’S TIPS

https://www.youtube.com/watch?v=DO-SdtyQqmc&ytbChannel=Ask%20Dan

CROSSFIT JAKARHU CHEST TO BAR TIPS

MOVEMENT FIX WARM UP

POWERDOT TIPS

MISFIT ATHLETICS

Make sure you have all of your Open Essentials!