Life asRX sponsored athlete Fitness Lonnie, destroys CrossFit Games Open Workout 14.1. Lonnie sets a WORLD RECORD with an unbelievable 642 Reps, surpassing Rich Froning’s 444 reps by almost 200.
Looks Legit? Will we see Fitness Lonnie a top the podium at the CrossFit Games in 2014?
Watch Fitness Lonnie’s 14.1 WORLD RECORD!!!!
http://www.youtube.com/watch?v=TK8kHTAOl8Y&app=desktop
Hit up The WOD Life, for everything you need throughout the CrossFit Open!
Sam Briggs takes the lead on the Women’s Leaderboard with 472 Reps on Open Workout 14.1.
Watch Sam Briggs – 472 Reps on 14.1:
Hit up The WOD Life, for everything you need throughout the CrossFit Open!
Dan Bailey, takes the lead on the Men’s Leaderboard with 461 Reps on Open Workout 14.1.
Watch Dan Bailey – 461 Reps on 14.1:
http://www.youtube.com/watch?v=kB2Zti1xvyY
Hit up The WOD Life, for everything you need throughout the CrossFit Open!
So 14.1 Open Workout is a repeat of 2011’s Open Workout 11.1!
Here it is:
Men:
30 double-unders
75-lb /34 kg power snatches, 15 reps
Masters Men:
30 double-unders
65-lb / 30kg power snatches, 15 reps
Women:
30 double-unders
55-lb /25kg power snatches, 15 reps
Masters Women:
30 double-unders
45-lb /21kg power snatches, 15 reps
Rich Froning Hits 444 Reps in 2014. 2 Reps ahead of Jason Khalipa who managed 442. Rich was unable to topple his 448 reps back in 2011.
Watch The Champs 2011 11.1 Open Workout video below:
How would you compare to The Champ?
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.
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.
| Burpees Snatches Box Jumps Thrusters Deadlifts Wall Balls Muscle-ups |
Clean and Jerk Toes to Bar Shoulder to Overhead Chest to Bar Pull-ups Double-unders Push-ups Overhead Squats |
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.
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.
Stay tuned for more Open updates, and good luck!
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 growth of CrossFit is not to be under estimated. CrossFit is the Starbucks of fitness as in there is a CrossFit box on every corner of every major city. Many weightlifting coaches or trainers criticised CrossFit for what it is – a mix and match of pretty much everything. They also criticise CrossFit for its goal, meaning that the participant’s aim is to become average at everything rather than being a specialist. I have stated in a previous article that a strength and conditioning coach does not have to like the sport the athletes he is training are participating in.
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.
Anyhow, the lack of information about how to maximize the result of weightlifting training for CrossFit is obvious. I have done extensive work with CrossFitters as well as participants of other sports – like rowing. In both cases, I highly disagree with the randomized programming of the lift as I believe in highly individualized training sessions where your very own weaknesses are being worked on.
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).
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.
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.
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.
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.
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.
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.
I know I just talked about it, but really… it has to touch your legs. I have written an entire article on this matter but let’s just say that the closer it is, the more you benefit from a mechanical standpoint.
Keep training smart.
Jean-Patrick
Firstpull.net
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.
This isn’t just a standard brand that we stock here at The WOD Life. It is a brand we identify with and share the same passions. It has since become our go to brand whether getting decked out for a WOD or heading out on the weekend. Andy from The WOD Life had the opportunity to catch up with Ryan and Tommy from Athletic Recon at the OC Throwdown in California earlier this year to learn more about the hottest brand going around!
Athletic Recon is a brand that seamlessly combines street fashion and technical athletic apparel. We design for both endurance athletes and city gym dwellers. Our aesthetic fuses form with function in a clean, modern style. Their mission is to bring elevated design to those who demand as much of their gear as they do of themselves.
Endurance athlete, Ryan Heuser is the founder of Athletic Recon and has brought this revolutionary gear into the market:
As a marathoner, triathlete and overall endurance geek I found that there was a gap between my technical apparel needs and my need to look stylish. I found that the technical apparel often lacked good design and the stylish apparel often lacked functionality. So I asked myself a simple question, “Why can’t I have both technically sound athletic apparel combined with great design?” Athletic Recon is my answer. Athletic Recon strives for technically designed athletic apparel with a nod to street fashion.
There is no doubting the pedigree of Heuser, as co-founder of Paul Frank. Bringing stylish apparel added functionality, Athletic Recon is an exciting new brand which is here to stay.
Launching at the CrossFit Games in 2013, one of the most recongisable ambassadors for Athletic Recon is Brain Mackenzie. As a Strength& Conditioning Coach, Creator of CrossFit Endurance, Co-Creator of 3Fuel,and Author of Power Speed Endurance, Mackenzie knows quality.
Check out a video to learn more:
Want to learn more about Athletic Recon hit up > http://www.athleticrecon.com/
To shop the range check out > http://thewodlife.com.au/collections/vendors?q=Athletic+Recon
$10 or under
These are the perfect stocking filler, small gift for a friend, or maybe even a little gift for yourself while you’re shopping for others!
$30 or under
All three of these gifts are a hit, there are so many choices in the Strength Wraps that you can personalise it for that someone special. And what better way to be a ‘Super Friend’ than with the gift of a Compression Voodoo Floss Band – there’s no other friendship like mobility friendship!
$60 or under
Getting a little more serious and spending a little more, these are the things that people won’t always buy themselves but you can buy it for them! Starting Strength is a great book which will help you on your strength journey. We all know we need higher lifts to be competitive, this book shows you how!
Make your own Gift Pack, here are some suggestions.
I Love Bacon Pack
Bacon lovers are hard-core and to wake up to Bacon Socks and a Bacon T-Shirt on Christmas morning would be a perfect compliment to a bacon breakfast.
Travel Pack
You can mix and match anything from this list. I travel a lot for work and would recommend the essential pieces being a massage ball and the resistance band. They also makes it through the security checks and are small enough for you to take as carry on and you can use the massage ball on the flight.
CrossFit Girls Manicure Pack
Us CrossFit girls are different, when we think of hand care we think callus shavers and pumice stones not your usual manicure and nail care. All the guys are now on board and understand the importance of taking care of your hands. In order to keep up your hand maintenance there are some essential items you need:
If you are really stuck The WOD LIfe have a huge range of T-shirts and tank tops all at great prices, and if they don’t like it – keep it for yourself! No, I’m joking, t’is the season to be giving!
But don’t forget to take the time to appreciate the small things, hold the door or elevator for that next person, take an extra moment to help someone, see the good in people, spend some time with your mates and family and take time to reflect on everything you have achieved this year.
Can you tell us more about the Strong Room and CrossFit Chadstone?
THE STRONG ROOM is a dream come true. It’s a space to call our own. It’s a vehicle through which we get to share our philosophies on training, nutrition, and health, and how to bring it all together to make to most from our programs. It’s a state of the art facility that allows us to emphasize our fondness for Olympic Lifting. Importantly, THE STRONG ROOM is home to CrossFit Chadstone, the lifeblood of our facility, our passion, and purpose for existing.
Where are you located?
We are located at 14 Dalgety St, Oakleigh. Amusingly, like all the other businesses around us, we’ve chosen to adopt the name from one of Australia’s shopping mecca’s, Chadstone Shopping Center. Being so close to such a sort after destination, so close to two major arterial routes, we can’t complain!
As soon as you walk in, you get the feeling that this is an elite facility. How long was this in the works for?
THE STRONG ROOM has been in planning for a little over a year. Not that long when you think about it but it felt like an eternity! Sometimes we have to step back and let ourselves take it all in. When setting up a box, your gymnastics needs to be better than it does for a WOD. The amount of red tape and hoops we needed to clear has made it all the more rewarding. Nothing worthwhile is ever easy. Setting up THE STRONG ROOM has been a mission, but it’s worth every second when we see the look on peoples faces when they walk through the door. Jaws drop!
How long have you been open?
We’ve been running CrossFit and Olympic Lifting classes now for eight weeks, and are in to our ninth. We have a fantastic bunch of foundation members, who from a culture perspective, we couldn’t be happier with. Eager to learn, a desire to do things right, taking it at their own pace, and making sure they put in the best effort they can each time they walk through the door. More like you guys please!
You mentioned this has been a dream come true for you. Can you give us some light as to why you wanted to open this facility?
Our reason for opening is no different to anyone else who has started a business based on a passion. You want to share it with others and hope to affect them in a way that makes them feel more alive, like they have more to give, aspire to, and be. CrossFit is an inspirational paradigm that allows all of this and more.
How about your name ‘The Strong Room’?
In terms of our name, would it disappoint you to hear we just thought it sounded good? J Honestly though, all of us here love the strength arts, and wanted an emphasis on this within our CrossFit program and extra classes from the outset. We hope to make a point of difference with that. The name portrays that desire.
How about a run down of the people behind The Strong Room and CrossFit Chadstone. Who are the owners, coaches and people involved? Can you give a quick run down of their background, skills and experience?
Pete and I (Murray) are the two owners, and Lester is our handsome Olympic Lifting Coach. Our skills and personalities are very complimentary and well suited here. We’re also lucky to have such similar thought processes and approaches to training, and are all comfortable with our roles. Pete is definitely the visionary behind the place and without his organizational skills and tireless research we’d be The Mediocre Room for sure. He also has a great eye for correct movement and is great at picking up flaws in technique. Always impressed with how he gives the young guys a run for their money in WOD’S!
My own background is Martial Arts based, mostly Brazilian Jiu Jitsu where I was heavily involved in coaching and competing for a decade. I’ve run my own PT business for a decade and spent the last few years as the S&C Coach at Dominance Mixed Martial Arts. I enjoy identifying the true cause behind people’s inability to move well, approaching things holistically, and giving lasting solutions. Close enough isn’t good enough, I want our members to nail it!
Lester is a ninja. His PhD is on the Snatch, it goes without saying he lives and breathes Weightlifting. But he’s not just a geek J he’s a geek who lifts, does it very well, and passes on instruction beautifully. We couldn’t be happier to have him on board. For a more detailed profile of our coaches, please visit our site.
What classes and sessions do you offer? E.g. Fundamentals, Mobility, WOD, Olympic Lifting etc.
Right now we offer a relatively full timetable of CrossFit classes and Olympic Lifting classes. Whilst these will be our mainstay, as we expand we aim to include kid’s, Yoga, and strength classes where Powerlifting, Strongman lifts, and Gymnastics strength movements will be taught. We also plan to host regular specialist sessions where experts, from our already developed network, will be brought in to enlighten us on all things health and well-being related. Being a new box, it’s just a matter of time, but this’ll give you an idea of where we’re heading.
Can you give us a feel for the programming and focus?
Our two main programs, CrossFit and Olympic lifting, are run independently, but in a complimentary fashion. Focus in both areas in on technique. Form is paramount.
Our Manifesto, which can be found on our site, will give you all a great idea of what we stand for and how we approach training. That being said, the core belief that drives all programs is that technical efficiency and perfect practice will get you results. So the belief that drives the CrossFit is a mirror of the Olympic Lifting philosophy and vice versa . People often talk about creating mobility, stability and then strength, but don’t deliver. We believe in strength as a foundation. To build proper strength in the movements required in CrossFit and Olympic Lifting, mobility, and stability are a must, yet we continue to come across experienced athletes moving to our box who’ve never had their issues addressed. With the number of PR’s that have been set here by various people already, it’s obviously working!
How about an example of a WOD and an Olympic Weightlifting Session?
As an example, a recent WOD went like this:
Coaches Call: This section is often left intentionally blank, so that coaches can pick on issues that were highlighted during the WOD – Were there control (stability) issues? Were there force generation related issues? Once identified, if time permits, exercises will be picked based on findings. This ensures people’s weaknesses are regularly assessed and developed.
With shorter WODs like the above, we often involve a second, though this gives a good idea of general structure.
Today for Olympic Lifting we did the following:
The great thing about CrossFit is that every box and training facility is different. What sets The Strong Room and CrossFit Chadstone apart from other facilities?
None of the following may necessarily be differences, they are just points of focus that we have and that drive our actions.
A few people surprisingly haven’t actually taken kindly to us prefacing CrossFit Chadstone, with, THE STRONG ROOM. Possibly they see it as a distancing effort. They couldn’t be further from the truth. It’s merely an effort to express our core values and intention. If you leave us stronger in body, mind, and spirit, we succeeded! You reading this all know CrossFit is a superb way to achieve this! As we said at the beginning of the interview, CrossFit is an inspirational paradigm. It’s a vehicle for change, and development, and the one we’re passionate about utilizing to its full effect.
One of our main points of focus, is our skill in not just teaching you how to move based on your current abilities, but in identifying why you can’t move the way you should be able to. And more to the point, giving you valid and effective solutions to take care of it. Our members are visibly better off because of this approach.
Culture is hugely important to us, and again is driven by Our Manifesto. At least 50% of our members have never tried CrossFit before, some have never exercised! This is nice in a way because we get to set the culture early on with very impressionable people. Helping us with this are the amazing attitudes of the experienced athletes who’ve joined our ranks. We’ve been very lucky, they’re helping mould our new members and setting the tone for other experienced athletes who join in too.
Importantly, the purpose of our trial sessions is not a one sided affair. It’s not solely so potential members can try out THE STRONG ROOM and decide if they like what they see, hear, and are offered. It is also gives us a chance to do the same with you. We need to be as sure as you do, that you’ll benefit from our coaching and what we offer as a package. We only want the best for you, if we don’t think we can help you with that, we’d rather suggest another team better suited.
What are your plans for the future? Next 6 months, 12 months?
As a way to continue the type of recruitment we mentioned above, we plan on holding some Bootcamps for the locals, and any beginner who’d like to try CrossFit, and we aim to have a weekly trial session suitable for and aimed at beginners, but open to all levels. As we said before, this is important, because it gives athletes the chance to decide whether they will fit in at THE STRONG ROOM and whether they like what we offer, and it gives us a chance to make the same decision too.
Obviously we can’t wait for our grand opening, or likewise, to begin holding competitions where the greater community can come and christen our equipment and hopefully enjoy our space! J We, like most boxes plan on developing a competition team. This is one of the best ways in our eyes to further the sport of CrossFit and give back to the community as a whole.
At the end of the day, there is no rush. These early stages are allowing us to iron out many kinks, so we are thankful for that, and want to take it one step at a time.
Where can people get in contact with you if they want to learn more about The Strong Room, CrossFit Chadstone come and check out the facilities, hit a drop in WOD or sign up for fundamentals?
The easiest way to contact us is through our site:
All and any information you’d like is on there. Otherwise you can check out our FaceBook page: www.facebook.com/CrossfitChadstone
We advertise all our seminars and free trial session dates on FaceBook, so keep an eye out or drop us an email. We’d love to have you come and test drive THE STRONG ROOM!
…If you would like YOUR box featured, drop us a line at info@thewodlife.com.au
1. Speed Ropes ($10-$50): This makes a great gift because it’s small and transportable. For someone who travels, this is a gift they can take anywhere and it will add to the variety of workouts they are able to do. It’s also nice to have your own personal rope at the gym in case someone snags the one you usually use. This gift is small enough to make a great stocking stuffer. We offer several different types of speed ropes in our shop.
2. JAW Grips ($30): Made here in Australia and one of the top hand grips in the market. JAW Grips make the perfect gift for the person in your life who wants to perfect their pull-up with out ripping and damaging their hands. We offer JAW Grips in pink and black as well as our our exclusive The WOD Life branded grips.
3. Foam Roller ($25-$70): Tired of giving massages to your CrossFitter? Here is your answer! Foam rollers mash out muscle soreness, massage tense areas, and hit trigger points. Rollers are a favorite amongst the CrossFit community and we are definitely spoiled for choice. We offer Rumble Rollers, Trigger Point Rollers, and regular Massage Rollers.
4. Rehband Sleeves ($40-$45): A great gift for the Olympic lifter in your life. Sleeves help warm and support the body’s major joints that are compressed by heavy lifting. We offer knee, elbow, and calf support by Rehband as well as the very popular Tommy Kono wraps for knees.
5. Supplements ($4-$70): Supplemental vitamins and minerals make easy stocking-stuffer while NUTRIFORCE Sports Drinks make a great gift. Supplements can get expensive so giving these as a gift will be welcomed with open arms! We offer several types of NUTRIFORCE Sports Drinks and Pure Pharma supplements in our shop.
6. Paleo Snacks ($5-$155): We offer a variety of Paleo snacks from easy-to-go snack portions to large gift baskets. These snacks are 100% paleo, gluten-free, dairy free and more importantly,100% delicious! Great for strict eaters and those with special dietary requirements. We also stock a range of cookies, coconut water, museli and the ever so popular Blue Dinosaur Paleo Bars – check them out in our Nutrition shop. Use them as a stocking-stuffer or in gift basket. Who can say ‘no’ food gifts really?!
7. Muscle Rollers ($23-$63): These muscle rollers act like a rolling pin for your body and can be thrown into a gym bag or suitcase when traveling. These lightweight massage tools are designed to deeply penetrate and stretch the tissue and fascia, rapidly increasing blood flow and improving elasticity to restore muscle function. We have a variety of muscle rollers of varying intensity to suit all needs. Oh they hurt so good!
8. Jewelry ($17-$40): A great gift for the CrossFitting chicky in your life or who soon will be! We have different necklaces with kettlebells, CrossFit sayings, and weights, as well as key rings which can work for either boys or girls – check it out.
9. Strength Wraps ($25-$30): For your weightlifter, Strength Wraps wrist wraps help hold the wrist in place while giving extra support when doing Olympic weightlifting. These are highly recommended to do away with wrist pain. We have so many, the hard part is picking which ones! Find them under Strength Wraps and make a choice (or two).
10. Books ($25-$60): Knowledge is power and you can never have too much of it. We have a range of books covering the Paleo diet and cooking, the Zone Diet, and training for CrossFit and Olympic Weightlifting. Perfect reading for the CrossFit nerd we all know and love. Expand your functional fitness knowledge under Books and Media.
If you’ve been doing CrossFit for quite a while now, you would know the importance of mobility. If a stiff shoulder is bothering you, PR-ing those snatches and cleans would be even harder, and while you can still WOD through with a tight hip, the feeling is just really uncomfortable. The human body is an awesome machine capable of doing many things, but it can also break down if it’s not mobile enough
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