CrossFit — (http://www.crossfit.com)
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters (62.5kg)
45 pound weighted Pull-ups (20kg)
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Watch Heavy Fran with Rich Froning Now >
Looking to get the edge in training? Find wearing a weighted vest just uncomfortable and unrealistic?
Welcome to the TITIN Force Weighted Compression Shirt System.
The TITIN Force weighted compression shirt system can help boost the efficiency of workouts, improving speed, balance, endurance and vertical leap.
As worn by CrossFit Games Athletes, Rich Froning, Tommy Hackenbruck and Travis Mayer you know it works!
Perfect for adding weight to your gymnastic movements to build strength and powerful movement. The Titin Force Weighted Compression Shirt System is also valuable to wear during conditioning (rowing, running, air dyne, ski erg) as well as weightlifting.
The Force allows you to move naturally without stressing or abusing your body’s joints. Can be worn during most workouts and training programs. Shirt system can also be heated or cooled for use during or after workouts.
Product Features:
Each weighted compression shirt system includes:
Sizes Guide:
| Chest Size | Shirt Size |
| 34″ – 36″ | Small |
| 38″ – 40″ | Medium |
| 42″ – 44″ | Large |
| 46″ – 48″ | Extra Large |
| 50″ – 52″ | Extra Extra Large |
That’s enough chatter about the Titin Force Weighted Compression Shirt, check out these videos that show just how effective this piece of arsenal is!
https://www.youtube.com/watch?v=XM9DD5Yy-Lw
https://www.youtube.com/watch?v=MkLDQC9-6K0
https://www.youtube.com/watch?v=yujHnSezdKE
Over the last decade, CrossFit has proved itself to be an effective strength and conditioning program for people of various fitness backgrounds. Whether you play rugby, run marathons, swim or participate in the sport of fitness, the very nature of CrossFit will help improve your ability in all areas of fitness within a limited time and keep you progressing over many years– but as a CrossFitter I suppose you already know this!
As Crossfitters, we all work hard to achieve our fitness goals and spend our time in the gym with aspirations to get fitter, stronger, faster. However, for many, the opportunity to put these skills to the test is somewhat limited. The CrossFit Open is the key event for athletes around the world to test their fitness and see how they compare, with only a talented few making it through to Regionals. It comes as no surprise then that some CrossFitters are seeking other modes of competition and ways to apply the skills and fitness that they work towards for countless hours in the box.
CrossFit encompasses ten general physical skills necessary for competence in well-rounded fitness. While cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy are all required for general physical preparedness, they are also necessary for Obstacle Course Racing (OCR). The relatively new sport of OCR is increasingly in popularity as events such as Spartan, Tough Mudder, etc experience huge growth in participant numbers, both in Australia and abroad. The “Obstacle Racing Boom” has become an international phenomenon with estimates of more than 10 million participants in over 30 countries and as many as 5,000 events in 2014. With the number of events increasing every year, there are now races to suit most people, short or long distances, flat or hilly courses and everything in between.
OCR is much more than the traditional image of a mud-run, with many events turning up the heat and focusing largely on delivering new and challenging obstacles as well as ensuring a competitive aspect. In 2013, I started to compete in OCR and September 2013 saw me join the Southern Cross Spartans team to travel to the Spartan Race World Championships in September 2014 in Killington Vermont, USA. At the Spartan Race World Championships, the competitive side of OCR came into full view. There was a huge degree of hype and media attention surrounding the event with the major prize sponsor, Reebok contributing a $290 000 prize pool and NBC television widening the media exposure.
OCR events are a challenge and CrossFitters, by nature, seem to relish in the competitive aspects of these events. OCR involves a range of abilities for the individual to master to even finish a race, let alone be competitive. Running, balance beams, rope climbs, wall climbs, sand bag carries and barbed wire crawls are all part of an average race, with others going much further. As these are skills that the average CrossFitter already possesses, it is a natural progression for people wanting to test their fitness outside the gym environment. OCR events provide a platform to build on and improve cardiovascular fitness and endurance which may be difficult to test in an indoor environment.
Like CrossFit, OCR has a large community component based on shared hardship over the varied terrain and challenges. Whether competing as an individual or as part of a team, the test of fitness and sheer enjoyment that come from racing attracts a large number of CrossFitters to these events. It only seems natural that at any given event, both individuals and teams can be seen sporting the name of their CrossFit box. Head on over to the Obstacle Course Racing Association website www.ocra.org.au and check out the Event listing to find an upcoming race close to you.
OCR events never disappoint and I’ve now competed in many different races. Given that the Spartan Race World Championships was a 21km course, when I learnt of the 42km Spartan Ultra Beast in Sydney in late 2013, I entered myself and placed 2nd female. While not entirely sure what’s next on the cards for me, I’d certainly like to get more involved in racing and would like to be able to challenge myself with events overseas in the future.
Fitness in 100 words even instructs us to challenge ourselves and constantly try new sports. CrossFit is constantly varied and high intensity exercise and this is much the same as running in an OCR event. OCR will test your strength, endurance and stamina and no two courses are the same so all in all, CrossFit and OCR seem to go hand in hand.
Leah Dansie Richardson , Owner, BodiFit – BodiFit@live.com
Here it is AdventureFitters!
Due to popular demand Adventure Fit are releasing new dates for their upcoming New Zealand tour. Present you Nomadic New Zealand 2.0.
Join the crew from Adventure Fit Travel this December for the trip of a lifetime. Don’t miss out this time around. Spaces are again limited to 10 so be quick! We will be announcing the new team member coming along late next week.
Check out http://www.adventurefittravel.com/ or https://www.facebook.com/adventurefittravel for more details!
Relive the magic of the 2014 Australia Regional, with this amazingly well produced video by Michael McCoy from CrossFit.com
The Australia Regional brought a weekend of surprises. While Games veterans Ruth Anderson Horrell and Chad Mackay failed to qualify, returning competitor Denae Brown took first overall for the women, and Rob Forte stood atop the men’s podium for the second consecutive year.
Games spots were up for grabs all weekend. “When you look at this Leaderboard, it’s becoming very clear that Australia is just as competitive as any other region out there,” said “CrossFit Games Update” host Sean Woodland. Returning to defend her title as regional champion, Kara Webb nabbed first-place finishes in Events 1 and 3 but knew that didn’t mean a thing.
“There’s a lot of workouts to still be done,” she said with a grin on Day 2.
Brown—who was back from pregnancy and a year away from competition—finished second and fourth on Day 3 to take top spot on the women’s podium.
Webb was second, and Pip Malone finished third. Fan favorite Mackay had a rough Day 1, picking up 22 points on Event 2.
“Today’s just about effort … . I know I’m gonna put in my best effort, and hopefully I’m gonna climb back up that Leaderboard,” Mackay said on Day 2.
Despite the effort, Mackay was not able to overtake Forte, Games vet Brandon Swan and Khan Porter, who will make his first Games appearance.
Video by Michael McCoy. The CrossFit Games — (http://games.crossfit.com)
Watch Now
Want to know what it’s like training for Regionals, or even a first hand experience of competing at regionals? Read on to find out Darwin, NT athlete, Samantha Drescher’s experience from Regionals this year.
Darwin resident, 22 year old Samantha Drescher, or ‘Sammie’ trains at CrossFit Darwin and CrossFit 11 Mile and has been CrossFitting for just two years. In that time, she’s made it to Regionals twice.
Sammie got into CrossFit after her friend; Aroha encouraged her to try CrossFit as she was sick of the going to the usual gym classes and being out of time to the music, since then she hasn’t looked back.
“I love that there is always something you can improve on. Everyone is equal in a sense, with different strengths and weaknesses,” she said.
Now, let’s get back to chatting about Samantha’s regional’s efforts. She placed 22nd at Regionals this year, improving on her 2013 place of 24th. Making it to regional’s twice in two years with the around the same amount of CrossFit experience, that’s nothing to be sneezed at and Sam definitely knows this.
“That first year I had no idea of what was involved at Regionals. I had no concept of how much a big deal it was to be qualified, I was just so new.
“This year I felt more rounded in my approach and felt like I belonged there,” she said.
Sam’s road to Regionals this year was a lot more of a concerted effort also.
Samantha has a background in Surf life Saving and athletics, as well as basketball (playing for both SEABL and QBL) and was Under 21 player of the year at her time playing in the SEABL. She knows about training, hard work and the right amount of preparation.
“Back in October last year I started training with another Darwin athlete, Chris Medcraft (who this year placed 32nd at Regionals). I also cut out sugar and alcohol and trained between 2 – 4 hours a day doing a lot of volume based type workouts,” she said.
As for preparing for the Regional WODs, before Sam knew the specifics WODs, she focused her training on conditioning based workouts, lifting heavy loads for long periods of time and bringing her gymnastics up to scratch.
“I always thought I would get through The Open workouts, but you still never know and have to train your hardest.
“Once I found out what the Regional WODs were going to be I made sure I practiced all the WODs fully at least once, and then broke them down and practiced skills and training them at intervals,” she said.
Samantha’s favourite WOD at regionals was Nasty Girls V2, “Last year at regionals I wouldn’t have even finished the first round and this year I got it all finished in the time cap” she said.
Samantha found this year’s Regional’s tested a broad range of fitness rather than one type of fitness or strength. I asked Samantha how Regional’s differs from a normal WOD at your local box and she says how you eat, train and sleep is different, “Everything matters in the lead up and it’s all about being prepared. At regionals everyone is pushing themselves individually, rather than during a normal WOD, everyone works out together as a team,” she said.
Four things Sam take’s to a workout: Reebok Nano’s, Goat tape, Alphafit singlet and Jaw shorts.
Samantha’s Stats:
Fran – 3 minutes
Snatch – 81kg
Clean & Jerk – 105kg
Back Squat – 145kg
Grace -1.30 minutes
Thanks so much for sharing your Regional’s experience!
___________________
Alison Wood, 27 is a novice CrossFitter who goes to Crossfit Darwin, marketing professional and crafter currently residing in Darwin, NT. Follow her own blog North of Here for lifestyle and fitness posts or join her on Facebook.
You can’t hide it, you know your addicted!
How many of these 5 signs are you guilty of? If you don’t take care of all 5 maybe you have some weaknesses to work on?
Share it with your friends and let them take the test!
Fuel your CrossFit Addiction at www.thewodlife.com.au!
Project Mayhem continue to set the bar high with their workouts. They bring us this spicy Wednesday Workout:
10 Rounds
15 Wall ball (20/14)
3 Clean & Jerks (225/135)
Rich Froning hits the 225 (100kg) Clean and Jerks like they are nothing! Get your dose of mid-week motivation with this Wednesday Workout from Project Mayhem!
Watch Now >
Whether you’re a beginner or very experienced athlete, preventing excitement and competition from making you think that you’re ready to add an extra 20 kgs. to the bar for a workout is a challenge. The battle of choosing what weight you should use can be a tough one, so here are some tips to keep in mind.
#1: Be honest with yourself — safety comes first.
No matter what level you’re at, you are not invincible, injury is always a possibility. Don’t allow yourself to feel pressured to use the same weight as the person next to you. It’s important to measure yourself against yourself because only you know how your body really feels. Track your progress and use your own notes as a benchmark.
#2: Value your coaches.
CrossFit gyms around the world have some amazing coaches, so use their knowledge and experience to your advantage. Don’t be afraid to ask questions, that’s what they’re there for. They can help you understand your ability and strengths and weaknesses to better assess what weight you are capable of safely handling.
#3: Recognise that all progress counts.
Don’t let yourself be discouraged by the fact that you don’t use Rx weights yet, no matter what level you started at, every time you are able to cut your time, up your rounds, or increase your weight a little, it means you are improving. With dedication you will eventually reach all your goals so there’s no need to rush into it and push yourself too far beyond your present limits. The more you progress with correct form, the stronger and healthier you will be in the long run.
#4: Keep your goals in check.
There is a right time and place to test your limits to their maximum. In the middle of a WOD is not one of them. Form quickly breaks down while working out as your muscles get tired, making you more susceptible to injury. Use your WODs to improve your time and round counts while using weights you know you can handle. Save the heavy lifting and strength training for another time. You can work on increasing your lifts and strength on the side, with a coach’s help, and while taking the proper amount of rest. If you maintain proper form and increase your lifts slowly, you will gain more strength for your WODs.
#5: Remember what CrossFit is all about.
After all, the goal of CrossFit is to create a broad, general, and inclusive fitness. CrossFit wants to harness the potential we all have within us and prepare all of its athletes for the unknown and unknowable. Keep in mind the sum of coach Greg Glassman’s famous equation:
CVFM @ HI + Communal Environment = Health
Constantly varied (CV), functional movements (FM), performed at a high intensity (HI), along with the communal environment of a CrossFit box, all leads to the ultimate goal of health and fitness. The universal scalability of CrossFit is what makes it’s fundamental movements so important for everyone to work on. So remember to scale appropriately, health, and not injury, is the goal here.
In the end, remember that your fitness will always be a journey. Whether you Rx workouts now or not, track your progress and learn about your body’s own strengths and weaknesses — make sure to push yourself just the right amount!
– The WOD Life
Why write your score?
The infamous whiteboard — so central to the spatial organisation of the gym and to our CrossFit experiences. It has become such an integral part of our daily gym routines that it is now second nature for athletes to check the time the second the last movement is finished. Drop the bar, check the clock, yell “time!” Coaches encourage this practice right and left, but, have you ever stopped to think about the motivations behind writing your score, accurately or not, on the board?
More than friendly competition?
We’ve all walked up to the board to check the scores of our best ‘friendly’ competitors thinking What? Really?! Since when does she squat that much? That can’t be right… As a result, the whiteboard has transformed into a personal yardstick for every athlete that approaches it. A series of attempts to one up the other athletes you feel you should be comparing yourself to often leads to a much larger dose of competition than is needed to maintain a healthy competitive attitude. Not to mention the little white lies that start to emerge… Your “inability to count” or your “forgetful memory” are not excuses for upping your rounds or decreasing your time on the board. We don’t want to undercut the awesome sense of community and camaraderie that makes CrossFit so unique by partaking in this ‘embellishment’ do we?
Are the beginners forced out?
But while the top athletes at the gym are eyeing each other’s rounds and times, what happens to those beginner athletes who are forced to write their names down next to those who have been doing CrossFit for over three years? While coaches may think writing down scores works as a tool for motivation, many new athletes are left with a sense of defeat as their times repeatedly end up at the bottom of the list. While the experienced CrossFitters in the gym compete with one another, beginner athletes are left out, and this doesn’t always act as an incentive for them to persevere.
The whiteboard is something special…
For those athletes that have worked very hard to achieve PRs and significantly increase their fitness level, the whiteboard is something special. It marks a moment of pride as others recognize their achievements, and motivates them to continue improving. But for anyone else who walks up to the board with any negative feelings of over-competitiveness, nervousness, or uneasiness, step back and relax before you start passing judgement on anyone else’s score. We must all remember that the whiteboard starts blank everyday. Most importantly, it brings together our CrossFit box communities in acting as a clean slate where we can display our achievements. No more, no less.
– The WOD Life
Yesterday’s Workout 14.4 announcement was incredibly exciting, with all eyes on Scott Panchik and Josh Bridges as they battled out the 14-minute long AMRAP. It’s clear from this workout that the Open designers are hoping to challenge competitors with an intense combination of movements. Consistency is key in this workout!
Here’s the chipper that the Games announced last night:
The WOD Life wants you to be successful on this AMRAP, so we’ve compiled a list of tips and tricks for you. Good luck!
Before the workout…
During the workout…
After the workout…
Check out these videos:
14.4 Breakdown – Athlete Cell
http://www.youtube.com/watch?v=rbdzLv8jY8Y
We’re excited to see our readers on the leaderboard for 14.4! Keep up the fire!
CrossFit Open Workout 14.3 is in the books, with Austin Malleolo and Dani Sidell taking top honours.
Check out the videos below as Malleolo and Sidell Top 14.3!
Austin Malleolo Hits 182 on 14.3:
Dani Sidell with 192 Reps on 14.3:
Don’t forget to pick up all your gear for the Open at The WOD Life!
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