With Crossfit there is often a honeymoon period of change when an athlete first begins to train.
Many exercises are new and techniques are exciting to learn.
The body responds positively to this new stimulus and PRs fly up quickly.
Strength numbers increase as exercises feed into one another.
Overall progression develops at a good pace.
For example: Amplified core strength from raising your Front Squat PR and WODs involving high repetitions of Toes-to-Bar may also allow your Back Squat numbers to shoot up as you become stronger .
Then the plateaus may emerge as you begin to hit your natural ceilings with strength work and WODs. So how do you break through them and give yourself the competitive advantage?
1. LISTEN TO YOUR BODY
‘During training you listen to your body. During competition you tell your body to shut up.’ Rich Froning: The fittest man in history and 5 times winner of the CrossFit Games
Training advice from one of the Sports greatest Athletes
It is a difficult skill to master, to be able to understand the difference between your body telling you to stop because it is in genuine pain, or that it just doesn’t want to finish the WOD – but it will let you know. Make sure you listen to it and be proactive in your training.
Good form and the willingness to constantly improve your technique, mobility and movement help to prevent injury in the long run, and is a philosophy that is shared by Rehband and their tireless work to help athletes reach their goals, be proactive and think about the future.
2. FOCUS ON LONG TERM TRAINING GOALS AND SHARE THEM
Sharing a goal and working together with a coach, a team, or a group of your Crossfit friends can often be a great way to smash through these plateaus and enable your full potential. It can be a way to focus together on a single accomplishment, and you avoid the – often destructive – reality of sometimes not hitting hastily made short term goals. If you give yourself a week to add 10kg to your Snatch PR, in all honesty, it’s probably not going to happen. But if you allow yourself a year, and program accordingly for this timeframe, then you will be able to achieve your target.
When you share your goals with others around you, your peers and coaches, they will help you to accomplish them. As you hit your targets the feeling becomes one of shared success.
Share your goals and give yourself the best possible chance of success
3. PROGRESSION AND PROGRAMMING
Programming will give you a structure that allows you to monitor and understand your physical progress. Psychologically, it gives you a sense of scale and proportion, and enable you to understand where you stand in relation to the goals that you set for yourself.
It will help you to position any plateaus on these wider timelines, and then diminish them as obstacles. For example, let’s say you are aiming for a target of 50 unbroken Double Unders, but currently your max number sits at 15, and you are struggling to manage more before your form breaks down.
Train hard and program effectively
Working with your coach you go back to basics, relearn the technique, and you include Double Unders into more of your WODs. This forces you to tackle them under a variety of different conditions, levels of exhaustion and heart rates. You maintain the concept of constant variety that lies at the core of Crossfit, as well as visualising a clear idea of your progress. You can see how your programming is helping you to break through the plateau and reach your goal of 50 unbroken Double Unders.
4. TAKE PROPER REST
If you workout 5 days in a row every week, and you smash 5 consecutive metcons at 100% intensity, then although a great challenge, it will probably leave you burnt out in the long run. From Rehband athletes Josh Bridges (an Ex Savy Seal) to Mattie Rogers (US weightlifting star), all high level Sportsmen and women speak about the importance of giving your body time to rest and recover.
Paradoxically, if you are pushing to hit a certain target, but have hit a plateau that you can’t break through, sometimes the best thing to do can be to walk away from it for a short while.
Say you’re aiming for a 150kg Deadlift but it just isn’t happening, your grip keeps failing and you cannot support the weight without resulting to poor form. Take a break from that exercise for a few weeks and concentrate on accessory exercises instead. Increase your kettlebell swings and switch to strict Pull Ups (get that grip nice and wide to strengthen your back). Raise the amount of times that back extensions crop up in your WODs so that can attack your posterior chain in a new way. When you do go back to starting a new strength cycle, you may be pleasantly surprised when Deadlifts come around again and you decide to make another assault on that 150kg target.
Use your equipment properly to help the natural strength and movements of your body.
5. UNDERSTAND THAT PROGRESS OCCURS IN SMALL INCREMENTAL STEPS
Trust in the process, enjoy it and take pride in your progressions, however small they are. Do the same for the achievements of your training partners and peers, and use competition as a way to enable everyone to move forward. One kg added to a lift or a second shaved off a WOD time show that you are improving.
‘Progress takes time, give it time.’
6. TRAINING TECHNIQUES: MAKE USE OF SUPPORT DURING WODS AND LIFTS
Use your equipment properly to help the natural strength and movements of your body. If you have a series of WODs that require lots of high reps of similar movements to be completed (such as Wall Balls and Thrusters combined) then use knee sleeves to relieve some of the pressure on this part of your body. It will also augment the movement of your body, and allow you to zone in on completing each WOD effectively. Due to a great interest, Rehband has started a collaboration with CrossFit Inc. and have recently launched Rehband 2016 CrossFit Games edition Knee sleeves.
7. TAKE CARE OF YOUR BODY AND HEALTH
It is ALWAYS important to look after your body and health, but if you do begin to hit plateaus, it becomes especially important! Crossfit promotes a holistic approach to health, and it reminds us of the inter-connectivity of our bodies, mental well-being and nutrition. Improvements in one area may result in unexpected leaps and bounds in another.
Train for the future and enable your full potential
Crossfit Mayhem Freedom, led by Rich Froning, recently took the top spot at the Central Regionals in the team category. They won the CrossFit Games last year and work with a fierce competitive spirit and strong sense of harmony within their team. Working together as a unit, they push one another whilst also keeping a shared goal in sight. So far this has worked very well for them – can they defend their crown for a second year running this summer? Find out more about the CrossFit Games here.
It’s the moment we’ve been waiting for: The CrossFit Games 2016 are here!
Each CrossFit Games athlete will be doing some unbelievable things, and we couldn’t be more proud of just how far they’ve come. Starting with this year’s CrossFit Open, moving onto Regionals and now to the Games.
BK was fueled well at the Meridian Regionals and swept aside the competition
This year, we’ve fed the likes of:
Steven Fawcett
Sam Briggs
Jamie Greene
Björgvin Karl Guðmundsson
Elliot Simmons
Tammi Robinson
Jak Cornthwaite
Jane Eadie
Lucy Majury
And now we’re in Carson, California prepping food for top team contenders CrossFit Yas, a group featuring the 2016 CrossFit Open’s number one female, Jamie Greene.
CrossFit Yas, fueled for success
Over the past few months I’ve been asked a lot regarding how we keep these athletes energised and performing at their optimum levels, and there are a few main points that I cannot stress enough.
Keep is simple, trust the system, detox your body and eat your (complex) carbs are a few highlights.
1. ALWAYS KISS (KEEP IT SIMPLE, STUPID)
The meals I create for our athletes and clients aren’t fancy by any means, but I am proud of the fact they are 100% ethically sourced, fresh and delicious.
Each specially designed meals never contain more than 6 ingredients. But it’s important to cycle through different meals every 6 weeks, not only so your tastes buds stay happy, but because this is also a great way to use in-season produce.
For example, two months ago I introduced more meals that included complex carbs such as bulgur wheat and barley while the latest menu for the above CrossFit Games athletes also includes wholemeal rice and penne pasta, canellini and borlotti beans.
Steve Fawcett destroying a lift
2. TRUST THE SYSTEM AND STICK TO THE PLAN
Stick to your plan! I spend countless hours going over my client’s PB’s, mental and physical strengths and weaknesses, dietary needs, and more. Then I specialise their nutrition plan to fit their needs. It’s important to find what works for YOU! This can be a process of trial and error, but consult a nutritionist and build a strong base with exactly what you need to perform. Once you have that, stick to it.
Most of our top CrossFit athletes stick to their diet plans to a tee. They see and feel the results of what putting the best nutrient sources in their body can do. So, if you are trying to look and perform your best, we ask that you follow your program accordingly. Otherwise, there is no way of properly adjusting your diet to get you closer to your goals.
3. CARBS ARE YOUR FRIEND. SERIOUSLY
Whether you’re an athlete training three times a day or working a 9-5 job and heading to the Box whenever time allows, beating mid-afternoon slumps and maintaining your energy is vital.
Jamie Greene on form at the Regionals
Coffee shouldn’t be the immediate answer for those afternoon energy dips. Instead, you need to make sure you’re regularly eating nutritiously dense foods. And yes, eating complex carbs like bulgur wheat, barley and wholemeal rice with each meal will dramatically increase your energy levels and keep you feeling full for longer.
HOW?
Complex carbs are both slow-digesting and high in fibre and protein. No matter your goals, the following are the perfect additions to any meal.:
Sweet potatoes
Wholemeal rice
Barley
Quinoa
Bulgur Wheat
They’re filling and a great nutrient source of potassium, zinc, iron and niacin, significantly reducing the risk of obesity and high blood pressure.
4. EAT LIKE A CROSSFIT GAMES ATHLETE: DETOX DAILY
No, not a juice cleanse, but detox your body of nasty toxins with wholesome, clean and traceable foods. With our meal plans, we ask client’s to make 1-2 smoothies per day which typically include:
Ginger,
Spinach,
Lemon,
Oranges
Coconut water
By supplying your body with a full supply of antioxidants and anti-inflammatory foods, your body is provided with that extra edge, allowing it to perform at its best while also keeping you healthy and happy.
As Sam Briggs put it, “It’s all about finding those one percent gains,” and a lot of those little gains occur in the kitchen, not the gym.
Eat like Briggs
Anti-inflammatory foods include:
Green leafy vegetables, such as spinach, kale, and collards.
Almonds and walnuts.
Fatty fish such as salmon
Anti-oxidant rich foods include:
Whole grains
Blueberries
Nuts
Spinach and other green leafy vegetables
Sweet potatoes
Fish
Leafy greens should be an essential part of your diet
Make sure you watch out for our athletes this week and good luck to everyone competing this year! Check out my Instagram to find out more from behind the scenes.
The first two events were California Club and Adios Amigos. Find more about live updates and articles on The CrossFit Games and all the athletes
EVENT 1: CALIFORNIA CLUB
8 Deadlifts
40 GHD Sit Ups
80 Double Unders
4 Rope Climbs
80 Double Unders
40 GHD Sit Ups
8 Deadlifts
EVENT 2: ADIOS AMIGOS
12-9-6 reps of:
Snatches*
Muscle Ups
*increasing load each round
Muscle Up time!
TOMMY SCHADL AND HIS CROSSFIT MUM OF THE YEAR!
Tommy is 16 and competes in the 16-17 age division.
For the past 6 weeks, Tommy’s mum has been driving Tommy 80 miles there and 80 miles back to CrossFit Mentality every day to work with the Panchik brothers and prepare for the Games. He was 4th last year.
Tommy working hard at the Games
SHAWN RAMIREZ
Shawn Ramirez sits in first place in the Masters 40 – 44 division after a second place finish in the California Club and a first in Adios Amigos events. The ‘Ram’ is the favourite to win and his solid performances so far show that he has his eyes once again set on first place.
LUIS OSCAR MORA
Luis is the only male competitor from Latin America competing at the Games. He is 17 and trains at Crossfit Vallarta. In the first event (California Club) he finished in fourth place and smashed his way through the 151 kg (335lbs) Deadlifts with ease during the gruelling chipper.
He finished with over six minutes remaining.
ALLISON WEISS
Aged 17, Allison took first place in Adios Amigos and third in California Club to secure her the top spot in the teenage Girls (16 – 17) Division at the close of the first day.
TRY THESE EVENTS FOR YOURSELF
CALIFORNIA CLUB
Here are the weights for the Deadlifts in the different categories:
Masters 40-44, Masters 45-49, Masters Men 50-54 165 / 115 kg (365 / 255 lb.)
Masters Women 50-54 102.5 kg (225lb)
Masters 55-59 151 / 92 kg (335 / 205 lb)
Masters 60+ 124 / 83 kg (275 / 185lb)
Teenagers 14-15 92 / 65 kg (205 / 145 lb)
Teenagers 16-17 151 / 92 kg (335 / 205 lb)
ADIOS AMIGOS
Adios Amigos is an interesting event because as the weight on the Barbell for the Snatches increases, the Muscle Ups decrease. It is guaranteed to test your technique under pressure and fatigue.
You know Crossfit, right –the exercise that combines gymnastics, Olympic Weightlifting and other exercises to form intense workouts that make your entire body sore but your brain ecstatic. It has swept the nation, boxes popping up in every town, big or small, around the globe. Just by walking into a box you will see athletes pushing themselves to limits they never thought possible. This form of exercise seems to release the beast inside people!
A video posted by Nicholas Paladino (@nick_paladino) on
Knowing that, does Crossfit exclude some people? Of course not! The workouts are able to be scaled or modified, depending on your level of ability. Not everyone at Crossfit can do a full squat clean at 115 pounds, so scale it to what you can do. That’s a part of the beauty of Crossfit; the sport accommodates anyone who wants to try it. The videos of the ninety-year-old Grandma doing back squats are used as inspiration to us all. if a senior citizen can do Crossfit, certainly a teenager can keep up!
17 yr old Brian Hernandez
There is no discrimination against teens in CrossFit. In fact, the CrossFit Games and Open has a teenager division exclusively so teens can rank against other people their age. They are all welcome.
So why don’t more teenagers join? Perhaps because they are busy with after-school sports and homework, or maybe (like most teenagers) the very thought of a gruelling workout that makes every inch of your body sore scares them. Well, do not be afraid. CrossFit is a fun environment to work out in. Here are ten reasons why all teenagers should do (or at least try) CrossFit:
1. TO STAY IN SHAPE
Crossfit promotes being in shape and being “the Fittest in the World.” (If you go to the games, that’s your winning title). But even if you just want to work out at a local box, the lifestyle it promotes is healthy. The workouts consist of gymnastics work and Olympic lifting, something that works different muscles in your body and therefore keeps your entire body in shape.
A video posted by Rebecca Fuselier (@rebeccafuselier) on
2. TO BUILD FRIENDSHIPS AND RELATIONSHIPS WITH PEOPLE IN YOUR COMMUNITY
When joining a box, you often do not think about this aspect, that the people there will become part of your life. The people at Crossfit share the same knowledge of knowing what WOD and AMRAP means and the joy of finishing a tough workout with an amazing time. The people where you work out all want to get fit too, but are also probably very friendly. They can help you reach your goals. Who knows, you might even find a box buddy!
Some of the fittest athletes in 2015 of their age group
3. AS A STRESS RELIEF
Being a teenager means you attend some type of school, which means quizzes, tests, essays, and exams. Stress builds up and has negative effects on our bodies. On top of that, most teenagers like to procrastinate. So why not eliminate toxins and procrastination by going to the Box to work out? At the gym you can take your mind off of the worries of school and social activities and replace it with the thought of beating a personal run or lift record.
4. TO PROMOTE LONG TERM HEALTH
By starting CrossFit at a young age, you are training your brain to enjoy fitness and good health. These values will stay with you as you age. Many Crossfitters also enjoy a paleo or similar diet that focuses on eating to perform and remain healthy. By learning the importance of eating protein, you are also promoting good, long term health for yourself.
And for the ladies only: The varied movement of Crossfit exercise helps ease the pain of menstrual cramps. Crossfit moves increases blood circulation, which reduces cramping. So instead of lying in bed and eating chocolate, get up and go to Crossfit and move around.
5. TO CHANGE YOUR MINDSET
Before starting Crossfit, there are many “can’t” moments in life. But by doing this hardcore form of exercise, you are pushing yourself to the limit and showing yourself that you CAN. You are breaking down invisible barriers and overcoming obstacles. Even in your everyday life, you see yourself having more of a “can” attitude.
A video posted by Rebecca Fuselier (@rebeccafuselier) on
6. TO GAIN CONFIDENCE IN YOURSELF
Crossfit is hard, it is. But if you can do Crossfit, you can do almost anything. To see yourself be able to lift your bodyweight — or twice your bodyweight — will give you a rush of joy. Crossfit builds confidence and helps you learn to believe in yourself. You may surprise yourself with the weight you are able to lift and gain new insights, as well as be amazed at your own achievements!
7. TO RELEASE EMOTIONS
We have all had those days when nothing seems to go right. Days when no matter how hard you try you are never good enough. Well, instead of taking that anger out on other people, take it out on the weights at the gym. Do those slam balls like you mean it conversely, if you have had a day where you seem on top of the world, go into the gym and hit a new PR.
8. REASONS FOR TEENS: FOR VISIBLE RESULTS
Of course all this working out has a reward. And that reward is the way you will look and feel after your hard work. Your legs and arms may get bigger, but that is muscle that you’ve built from hours at the gym. Not only will you look great, but your performance levels will rise, and you will be lifting heavier weights in no time. You will also be a lot more ripped than your friends!
9. TO BECOME TOTALLY BADASS!
When you can lift as much as that ripped thirty-year-old, you are badass. If you are able to keep up in workouts with the adults around you, you are good at what you do! And better yet, you will not be the only person to realize that. The adults around you will recognize that you are just as good as they, and some might even say to you, “You’re pretty badass!”
No Excuses!
10. ITS FUN
You might need to re – read this one. Exercise = fun? How can this be? with the constantly varied WOD’s, you can never guess what the WOD will be. There is never leg day, leg day, leg day, and another leg day. You are constantly working out every part of your body with every warmup, strength training, and WOD. The workouts also have different types of movements, some that you may not be able to experience at a regular gym. Crossfit IS fun! Now go out and find a box and work out those WOD’s.
Day two of the CrossFit Games 2016 began with all the male and female athletes gathering at 03:30 in the morning. They stared through bleary eyes as Dave Castro announced that they would now be boarding a plane from LAX Airport in LA to an unknown location for the first event.
THE RANCH
For the first time since 2009, the CrossFit Games individual competition kicked off in Aromas, California. The first Event was a punishing run through the surrounding hills, valleys and woodlands.
The athletes take a surprise trip to the Ranch!
EVENT 1: 7 KM TRAIL RUN
In the hot Californian sunshine, this event was as brutal as it sounds. The track was dusty and had large hills and steep inclines. Straight from the start Mat Fraser led the pack with Josh Bridges, Noah Ohlsen and Alex Vigneault.
Engine like Briggs
Tia-Clair Toomey and Katrin Davidsdottir both looked strong, but Sam Briggs started the race at the front, and that is exactly where she stayed all race! She finished in first place for the women, and third overall, beating 38 of the guys! Pretty impressive also considering that she has just flown over from to the US and not had time to acclimatise or adjust to the new time zone.
Mat Fraser wins by a clear minute
Mat Fraser wasn’t even breathing hard after he finished the race!
LEADERBOARD
Women
Sam Briggs
Kristin Holte
Kristi Eramo
Men
Mat Fraser
Josh Bridges
Brent Fikowski
Many of the athletes wore trousers because of poison oak and possible rattlesnakes.
EVENT 2: DEADLIFT LADDER
This event was an absolute strength test. Dave Castro introduced a twist as well by ordering the athletes so that whoever finished the trail run last was the first to start the Deadlifts. The event went as follows.
Similar to the 2009 deadlift ladder, where 1 rep is performed every 30 seconds through a series of 20 barbells that each increase in weight.
Athletes will lift in the reverse order that they finish the run. Last on the run will lift first. First on the run will lift last.
The deadlift ladder will begin 10 minutes after the last athlete completes the run.
Lucas Parker mans up and Deadlifts!
LEADERBOARD
Women
Brooke Wells
Candice Wagner
Tia-Clair Toomey
Men
Sam Dancer
Alex Vigneault
Lucas Parker
TRAINING TIPS: LUCAS PARKER
During the Deadlift ladder Lucas used the rest periods incredibly effectively. He sat down on the weights and regained his composure after every lift. Taking his time he concentrated on his breathing and paced himself well throughout the entire event, earning a well-deserved third place.
What was also clear from the event was that Sam Dancer is simply a beast.
CROSSFIT GAMES EVENT 3: RANCH MINI CHIPPER
This was a quick event that systematically destroyed each athletes legs, then midline, then asked them to sprint up a huge hill. Many athletes showed tremendous guts and determination such as Fraser, Thorisdottir, Reed, Gudmundsson, Fikowski, Vellner and Wells.
For time:
50 wall-ball shots
25 med-ball GHD sit-ups
Hill sprint with med ball
Men use 30-lb. ball
Women use 20-lb. ball
LEADERBOARD
Women
Annie Thorisdottir
Brooke Wells
Tennil Reed
Men
Brent Fikowski
Mat Fraser
Patrick Vellner
All in all, this was a brutal day for the athletes, especially when you consider that they had been up since 3am. It harked back to earlier Crossfit events, and added a touch of nostalgia to the whole affair. For more info on the CrossFit Games and all the athletes taking part, check out our CrossFit Games section.
So it was day 3 of the 2016 CrossFit Games, but day 2 of competition for the individual athletes. Dave Castro had a single Event planned for the Thursday.
EVENT 4: OCEAN SWIM
With this Event, the athletes started on the beach, swam out around 2 buoys, then returned to the beach.
Unsurprisingly the Aussies did well. Khan Porter finished second after Jonne Koski who took first place. Khan used to be a lifeguard and Koski a former competitive swimmer, so they both have a great deal of experience in the water.
For the women, Tia-Clair Toomey, another Aussie, powered her way to an impressive first place finish that also took her to the top of the Leaderboard.
Tia wins the Ocean Swim event
Leaderboard
THE GUYS
We can see here how the athletes are positioned in relation to each other. Mat Fraser is out in front, but Brent Fikowski leading a strong charge against him in second place. Only 2 points separate all the athletes from 5th and 10th place so with Murph and the Squat Clean Pyramid coming up, these will be vital events for the athletes to create distance between them and the other competitors.
Guy’s Leaderboard
Bjorgvin Karl Gudmundsson in Murph
Last year the Icelandic athlete took first place in this event. With his gymnastic background and excellent running skills, Bjorgvin is naturally suited to an Event like this. Brent Fikowski and Josh Bridges are also potential contenders as they both proved their mental toughness, guts and endurance in the trail run.
One thing is for sure, Murph is always a punishing event, and this year will be no different. Learn more about the soldier Michael P. Murphy, that the workout is named after.
THE GIRLS
After four Events, Tia-Clair Toomey is leading for the women. The positions are tight from sixth to tenth, so this leaderboard could be showing some interesting changes at the end of friday.
Crossfit Girls
Sam Briggs in Murph
Last year’s winner Sam was a force to be reckoned with! If her performance in the trail run was anything to go by, once again she will be looking to take the top spot and is the favourite to do so. Kristin Holte was also strong last year in Murph, finishing in third place, so watch out for her as well!
Hero WOD Murph is an iconic Crossfit workout and appeared again in the 2016 CrossFit Games. Here are 6 tips from athletes to help you get faster times and tackle the workout in new ways.
1. SAM BRIGGS: ALTERNATE YOUR PUSH UP STYLE
During the Workout, however you choose to break up the reps, or however the general workout is partitioned, it can be a good idea to change your Push Up technique from time to time. Competing yesterday, Sam Briggs led for a great deal of the workout before finally finishing in a very respectable 4th position. She used this technique throughout the entire Event.
Sam Briggs back on form at the 2015 CrossFit Games
Sam performed wide and normal Push Ups, as well as regularly changing her hand positioning throughout the sets. This allowed her to utilise her chest, arms and shouldes in slightly different ways each time. She avoided burning out quickly, and could vary and control the level of stress and fatigue she suffered.
Try doing this the next time you tackle Murph, mix it up like Sam.
2. KATRIN DAVIDSDOTTIR: PACE THE FIRST RUN CAREFULLY
The first mile is not the time to sprint far ahead and establish a big lead. Almost all the athletes that attempt to do this get caught and overtaken. Katrin stayed towards the front, but did not set the pace. She ran comfortably and did not put any unnecessary pressure on herself.
Katrin finishing in 2nd place
Entering the stadium once again at the end of the run, Katrin started the first round of Pull Ups, Push Ups and Air Squats in a great position. She kept a strong pace, then went all out for the final mile.
You will always feel a tendency to up your pace at the beginning of Hero WOD Murph, especially in the run, but ignore it and keep things steady. Murph is long and brutal, so be like Katrin and pace yourself at the beginning. Stay consistent and put yourself in a position where you can finish strong. Katrin came 2nd.
3. BEN SMITH: STAY CALM AND TRUST YOURSELF
This is something that Ben excels at in all areas as a Crossfit athlete. He quietly puts in excellent performances, remains calm and sticks to his game plan. He is currently in second place behind Mat Fraser on the Leaderboard. Watching him throughout Murph, he kept a steady and consistent pace. He ran intelligently and focused on what he needed to do.
Calm and consistent. Ben Smith at the 2015 CrossFit Games
The next time you tackle Murph, take the time to focus purely on yourself and your own performance. Watch others only when you need a kick, but have the confidence in yourself to know that you can perform well when it counts. Trust yourself.
4. BJORGVIN KARL GUDMUNDSSON: EMBRACE THE GRIND AND MAINTAIN GOOD FORM
Bjorgvin was 1st in 2016 and 5th yesterday in Carson, California. He described the event as a grind, and that if you want to do well, you have to embrace that mentally and prepare for the suck.
The Icelandic athlete has a gymnastic background and this has taught him great form in the way he moves during events, especially for bodyweight exercises.
With Murph, good form is especially important because of the high volume of reps that you need to complete. Watching Annie Thorisdottir yesterday, her form during the air squats degenerated throughout the workout as she became increasingly fatigued. This in turn cost her more energy in the long run, and made her movement less efficient that it could have been.
It’s easier said than done, especially for a workout such as Murph, but concentrate on keeping the best form you can at all times. This will also help to avoid no reps as well.
5. KARA WEBB: IF AT FIRST YOU DON’T SUCCEED, TRY AND TRY AGAIN
Murph is a punishing workout. In 2015, Kara Webb had to be stretchered off the course by the medics after suffering heat stroke and extreme exhaustion. She could not even remember running the final mile, and simply collapsed when she crossed the finish line.
Kara Webb on fire this year!
When it was once again announced as an Event for the 2016 CrossFit Games, she faced the challenge with her characteristic grit and good humour, and attacked it head on. This year finished in 8th place!
6. JOSH BRIDGES: BE HEROIC!
As an ex Navy Seal, Josh Bridges understands the background to Hero WOD Murph better than most. Yesterday he was ferocious and unstoppable, and took first place in style ahead of Mat Fraser.
Josh Bridges in murph
Learn the history of Michael Murphy, read his back story and let it inspire you for your workout, it certainly worked for Josh!
DIFFERENT VARIATIONS OF MURPH
Hero WOD Murph was partitioned into different variations this year. Check out yesterday’s version below, then compare that to the standard version that the athlete’s completed in the 2015 CrossFit Games. Give both a go and see how your times match up against each other.
HERO WOD MURPH: 2016 CROSSFIT GAMES VERSION
For time, with a 20 / 14-lb. weight vest:
1-mile run
Then, 5 rounds of:
20 pull-ups
40 push-ups
60 squats
Then, 1-mile run
Each athlete will wear weighted body armour for the duration of the event.
Time cap: 55 minutes
MURPH: 2015 CROSSFIT GAMES VERSION
For time, with 20 / 14-lb. of body armor:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Each athlete will wear weighted body armour for the duration of the event. Starting in the stadium, athletes will run out through the tunnel, up the loading dock ramp, onto the road and down to the turnaround. They will then run back along the same route to the stadium where they will begin the pull-ups. The athlete will advance forward to the next bar after every 25 reps. Once all 100 pull-ups are complete they will move to the push-ups, advancing every 50 reps, then will move the squats, advancing after every 75 reps. The event ends with another 1-mile run along the same route, with time stopping when the athlete crosses the finish line in the stadium.
This was a tricky Event because of two parts of the workout. The first was the Snail.
WHAT IS THE SNAIL?
This is a huge drum packed with sandbags that had to be rolled by the athletes. As the object is moved, the sandbags roll up the inside wall then fall back down again. As a result, the weight is not evenly distributed and it is practically impossible to build any momentum. Moving the Snail is unpleasant and mentally crushing.
MAT FRASER: BRAINS AND BRAWN
Katrin Davidsdottir explained to a commentator after the Event that Mat had advised her to push the snail directly in the middle, as that would most equally distribute the force and generate the most power. He has recently graduated from an engineering degree, and it shows the keen and focused mentality and intelligence that he applies to every single workout.
3 rounds for time:
500m berm run
2 rope ascents
40 ft Snail push
2 rope climbs
The other variation in this workout was that the ropes only began above head height. This meant that athletes had to jump up to catch the rope, then climb the first few feet legless. From this point many then used their legs as well, but this slowed them down and if they misjudged the length, the rope would simply slip out from their feet as there wasn’t enough length to lock in properly.
Here is how the athletes finished.
WOMEN
Sam Briggs
Kari Pearce
Thuridur Helgadottir
MEN
Brent Fikowski
Patrick Vellner
Cole Sager
EVENT 9: THE SEPARATOR
This Event included ring handstand push ups, which were the exercise that gave the Event it’s title. Dave Castro had previously leaked a clue on social media that these would be included, so many athletes had been practicing, but now it was time to see how well everyone adapted.
Camille LeBlanc-Bazinet during ‘The Separator’
MEN
For time:
12 ring handstand push ups
15 back squats (225 lbs)
20 burpees
9 ring handstand push ups
18 front squats (205 lbs)
20 burpees
6 ring handstand push ups
21 overhead squats (185 lbs)
20 burpees
Cole Sager took first place in this Event. Ben Smith struggled on the handstand ring dips, and finished in nineteenth. Fraser took fourth, despite being no repped many times on the rings.
The men had to muscle up into the handstand position, as the rings were hung high.
WOMEN
For time
15 back squats (145 lbs)
20 burpees
6 ring handstand push ups
18 front squats (145 lbs)
20 burpees
4 ring handstand push ups
21 overhead squats (125 lbs)
20 burpees
2 ring handstand push ups
Kari Pearce was on fire for this Event! She finished ahead of Katrin Davidsdottir in second and Tia-Clair Toomey in third. Her gymnastic skills paid off, and this was an incredibly impressive performance considering that she has only been doing Crossfit for 1.5 years!
EVENT 10: 100%
This Event was exactly as it sounds, a fierce and intensive short workout that required, strength, speed and power. The slightest mistake, or a single no rep could be the difference between several places in the final rankings.
For time:
40 box jumps (30/24 inch)
20 D-ball Cleans
WOMEN
Australian Athlete Tia-Clair Toomey put in an incredible performance for the event to secure herself the top spot on the overall leaderboard. With the commentators and the cameras focused on the battle in the centre between Sara Sigmundsdottir and Katrin Davidsdottir, Tia quietly worked her way through the D-Ball Cleans at a methodical and unrelenting speed. She jumped up onto the platform to finish ahead of the Icelandic girls, put could not beat Alessandra Pichelli’s time of 02:24
MEN
As the evening dew was being wiped from the equipment and the Californian sunset was fading in the sky, the atmosphere inside the arena became tense and palpable. Ben Smith had some serious work to do if he were to lessen Mat Fraser’s already substantial lead.
When the \event started and they leapt into the 40 Box Jumps, both Cole Sager and Brent Fikowski set a blistering pace for the exercises. The Canadian Fikowski (now known affectionately as ‘the whitest dark horse’) eventually took the win, which is his third in the Games this year
TRY IT YOURSELF
The clue is in the title for this event. Go 100% right from the start and don’t stop, pause or slow down. Scale the D-ball appropriately if you wish, but this is purely a test of your ability to perform well at high intensity.
KATRIN DAVIDSDOTTIR WINS THE INDIVIDUAL FEMALE EVENT
To win the CrossFit Games once is a great achievement. To win it twice in a row is outstanding.
In 2014 she failed to qualify from Regionals.
In 2015 she won the Games.
In 2016 she won it again!
Katrin finishing in 2nd place during Murph
Katrin successfully defended her crown and title in a fierce battle between her and Australian Tia-Clair Toomey for the top spot and title of ‘Fittest Woman in the World’.
Tia led for a while, but the competition become incredibly tense during:
Event 11: Handstand Walk
Event 12: Suicide Sprint
Event 13: Plow
These three Events were close together, and cleverly programmed to incorporate three different types of sprinting. The first on the hands, the second on the feet, and the third loaded with weight. Testing explosive power and technique in different ways, these two athletes locked horns during these Events.
Katrin completed the entire 280ft Handstand Walk unbroken in a time of 1:33:68. She was the only athlete to do this, not even a single male competitor managed this feat, which shows just how talented she is as a gymnast.
In the Suicide Sprints, former 400m hurdles runner Tia-Clair Toomey excelled, took first place and left Katrin in 10th place for the Event. In the next Event, Katrin responded with an effort so intense that she collapsed at the finish line and had to be helped off the field. She took back the lead.
MENTAL STRENGTH
Words of advice from the fittest woman in the world
Ben Bergeron instills in his athletes a strong belief in the overall process and the bigger picture. Katrin has a strong sense of self confidence and is mentally able to cope with a poor result without letting it affect her mental game.
In the second Event, The Ranch Deadlift Ladder, she finished in 38th place. It took her until a second place finish in Murph in Event 5 to climb her way back up the leaderboard, but she stayed strong and did not panic.
Katrin also took three first place finishes during the Games, and showed that she did indeed deserve to stand on top of the podium once again. Annie Thorisdottir is the only other woman to have won two CrossFit Games titles, can Katrin beat her countrywoman’s record by making it three in a row?
MAT FRASER WINS THE INDIVIDUAL MALE EVENT
Perhaps ‘utter domination’ is a much better description of Fraser’s performances throughout the full 15 events in the 2016 CrossFit Games.
The fittest man in the world 2016
Fraser wins by a 197-point lead over Ben Smith
He scored seven second place finishes
He had already won the CrossFit Games even with one event remaining
Mat started as he meant to go on by taking first place in the 7km Trail Run at the Ranch.
This was significant because what was so impressive about him over the five days was his ability to consistently do well at Events that in the past he struggled on. Mat comes from an Olympic Weightlifting background, yet he was able to win this first event. Other favourites such as Josh Bridges and BK Gudmundsson, both excellent runners, could simply not match his pace.
TURNING WEAKNESSES INTO STRENGTHS
One of Mat’s great strengths is his obsessive dedication to eliminating his own weaknesses. He has worked extensively with Chris Hinshaw, a top endurance coach, and as a result now has one of the best mile, and 5km times, amongst the entire field of CrossFit Games athletes. His hard work shows.
Click to watch Mat Fraser and Ben Smith’s amazing battle in the Suicide Sprints
Another example of this dedication is when he struggled in the 2015 CrossFit Games with ‘the Pig’. This is a 560 lb block of rubber that has to be awkwardly flipped end over end down the track. He lost major ground during this Event, and in the long run, finished in second to Ben Smith’s victory.
After the Games were over, he bought a Pig and late every Sunday night would train with it by himself. It became a ritual. He started flipping it five or ten times, which soon became 50 and 100. When everyone was relaxing, he was training, alone. He did this every weekend until this weakness became a strength.
CONSISTENCY IS KING
You see it time and time again: The top Crossfitters are those that are the most consistent. Look at Ben Smith this year, no first place finishes, but his lowest position (in Event 2: Ranch Deadlift Ladder) was 23rd. His similarly excellent performances last year earned him the top spot at The CrossFit Games.
Brent Fikowski, undoubtedly a star performer of this year’s Games took four first place finishes and finished fourth overall after 28th , 30th and 39th place finishes in Murph, The Separator and the Squat Clean Ladder respectively. An incredible rookie performance, if you compare this with Ben Smith’s results, it shows how consistency is more important that first place finishes.
Mat Fraser wins by a clear minute
When you take this perspective and apply it to Mat Fraser’s performances, he only won one event, yet took second in seven other Events. It is ironic that for a man who has finished in second place for two years running at The CrossFit Games, and is outspoken about his hatred for second place, it was these consistent second place finishes that won him the CrossFit Games in 2016.
Mat has no gymnastic background, yet finished second in the Handstand Walk.
He is not a natural sprinter, yet took second in the Suicide Sprint event.
As an athlete, he has no long distance running background, yet won the 7km trail run.
It is examples like these that show just how hard this man works. I would be very surprised to learn that there is a single Crossfitter competing at the Games that trains as hard as Matt does.
CAPITALISING ON HIS STRENGTHS
So we have seen how Mat turns his weaknesses into strengths, but what about his traditional strengths? As an Olympic lifter, he has adapted his power and technique work with a barbell very naturally into Crossfit.
This can be seen in Events such as The Squat Clean Pyramid and Double DT, where he finished in second place both times. Mat Fraser was nothing less than unstoppable this year, and he deserved the win.
How do you turn your inner thoughts into fuel for achieving new PRs and crossing your own limits? These 6 tips will help to bring your psychological A game to every training session, early morning and Crossfit competition.
1. DISCIPLINE AND WORK
There is no substitute for hard work. As the saying goes:
‘Hard work beats talent every time when talent doesn’t work hard’
Discipline is your ability to make yourself do the things you need to do, when you HAVE to do them, even when you don’t want to.
It is an absolute necessity for success in all areas of life. Training on a summer evening when you are fresh and your body feels good is easy. Getting up for that early morning class when it’s the middle of winter, freezing, and your body is sore is not so easy. High intensity WODs can take their toll on both your body and central nervous system. So make sure you remember why you started and keep putting in the hard work, lift well, stay safe, do your recovery and mobility work and you WILL get there in the end.
Work on your mobility and you will improve your results
2. COPING WITH THE HIGHER VOLUME OF TRAINING
If you want to get better then the amount of time you spend training will probably increase. It will be up to you to be able to cope with this increase in volume. This doesn’t mean that you will suddenly be doing seven metcons every week, but it does mean that more time will be needed for the additional skill, strength, mobility and endurance work that you will undertake.
This places more stress on your mental ability to get this work done, and unless you are blessed with unlimited time for whatever reason, you will have to readjust your work/life balance accordingly. Professional Crossfit athletes can train two to three times a day, and have all their meals specially prepared for them, but for the huge majority, this simply isn’t an option, so we have to find another way.
This increased workload will sometimes be a chore, so you must constantly keep your end goal in sight and concentrate on that every single day. You need to constantly remind yourself of why you are doing this. Keep your goals in sharp focus.
3. LIVE IN AN ENVIRONMENT IN WHICH YOU ARE ENCOURAGED TO SUCCEED
If you want to succeed, you need to spend time in an environment that helps you to succeed. Thankfully, Crossfit Boxes are the perfect place to start. A good Box will have everything you need: Great equipment, awesome coaches, intelligent programming, a good community of members and an atmosphere that makes you want to train hard.
Here you will be surrounded by people that will help you hit your targets and push you to achieve even more than you thought possible.
‘Your fellow Box members will suffer in the same way as you do, and shared suffering always brings solidarity.’
Remember why you started
When you have training partners that push you to succeed, you will drive each other to success and find ways to cross your limits.
4. EXTENDED WILLPOWER
The concept of extended willpower can be best thought of as an effective method to eliminate temptation from your lifestyle. For example, if you are following a very strict diet, carefully catered to your exact athletic needs, then that extra cheat meal will start looking more and more tempting as you go on.
If you keep foods that you aren’t supposed to eat stored in your kitchen or fridge, then every time you walk into the room, you are forcing yourself to keep on turning them down. You constantly test your own willpower and mentally resist what your body (thanks to hundreds of thousands of years of evolution) is telling you to eat.
Get rid of them. If they aren’t there then you are less likely to want them. If you do this then you can relax more, and you won’t wear yourself down psychologically by constantly chipping away at your own willpower. The idea is that you create an environment that encourages you to succeed (in a similar way to the point above), and you don’t create any unnecessary mental pressure on yourself that could be distracting.
5. THE IMPORTANCE OF GOOD REST AND RECOVERY
Quality rest and recovery is absolutely essential if you wish to cross your limits and become a better athlete. Pushing yourself to new levels and adapting to cope with more intense WODs is a waste of time if there is no consistency and you simply burn out. Look at the top athletes, they are characterised by their ability to perform at a consistently high level. Whatever the event, exercise or level of intensity, they can bring their A Game.
Lift BIG, recover well
This is due to many factors, but they perform well because they get the full benefit from every workout by allowing their bodies to rest and repair.
Everyone is different, and sometimes a solid 7 or 8 hours is simply impossible if you have a new child or for whatever other reason, but without proper rest, you will never reap the full benefits of the intensity and work that you sow.
6. CROSS YOUR LIMITS: TRAINING MOTIVATION
Crossfit is great therapy. Whether the Box is the place where you can be yourself, exercise your demons or simply throwdown until you are lying flat on your back and covered in sweat because it makes you feel good, there is no doubting the positive psychological effects of the sport. Whatever your motivation, keep hold of it.
For me personally I love the simplicity. You cannot cheat a barbell or fake a new PR.
In the words of Henry Rollins, ‘you either lift the weight or you don’t.’
We live incredibly busy lives and juggle multiple roles in a hyper connected, rapidly accelerating globalised world. In the Box, none of that matters, it is simply you and the clock, or you zoning out everything around you and concentrating completely on that new Snatch PR you are about to smash.
YOUR NEXT SNATCH PR
All you feel is the chalk and the steel of the barbell against the skin of your hands. All noises slowly fade away, and you move with strength, control and power. Your muscle memory and carefully developed technique move in harmony to power the bar though the full range of motion. You catch the weight, stabilise and stand.
As you throw the weight down triumphantly, you realise that you have become the proud owner of a new PR. You had two two options, to lift the weight or to fail. You chose the first and crossed your own limits.
As an entrepreneur, Maya Nassar is working to empower women, educate people about nutrition and training and inspire people to be proud of their bodies.
Hey Maya, can you tell us about your background, and your journey into the world of fitness?
I initially had no background in fitness and used to lead a very unhealthy lifestyle. When I was in my early 20s, my lifestyle caught up with me and I ended up gaining a significant amount of weight. After hitting rock bottom and becoming very insecure, I woke up one day and decided that I wanted to change. I realized I am responsible for my own lifestyle and that I did not want to continue being this way.
This is when I literally changed my diet overnight and started going to the gym. Within three months I lost all the weight I had gained plus more. This is when I developed a passion for healthy living and realized I wanted to pursue fitness full time. I reached one goal and decided it was time to reach another and this is when I looked into fitness modeling competitions.
Maya in competition
What 3 simple nutritional changes can anyone make to set themselves on a healthier course?
Do not drink any liquid calories. Drinks such as soda and alcohol are loaded with sugar and can easily cause weight gain. Stick to zero calorie beverages or low calorie drinks and sweeteners.
Replace white carbohydrates such as white bread and white rice with brown carbs. Wholegrain carbs are far more nourishing and control your blood sugar levels, keeping you fuller for longer.
Restrict junk food and sweets to no more than once a week. This might seem difficult for many people, but I always say it takes three weeks of hard work and dedication before your body becomes conditioned to clean eating. Eventually all cravings for sugar and sweets will go away.
Why is training, a healthy lifestyle and good nutrition important in the long run?
It is important because life is not just about how you look and feel today, but also about being around to watch your grandchildren grow up.
As we get older, our immune system becomes weaker and this is where being fit and healthy plays a major role. A healthy lifestyle will prevent diseases and keep someone’s body strong. Being fit also keeps the elderly independent without needing to rely on others to care for them. It also ensures a long, healthy and happy life.
Eat for optimal performance
THE MEDIA, BODY IMAGE AND WORKING IN THE MIDDLE EAST
Insecurity about body image, especially in younger girls and women, is growing more and more prevalent. Google reported that over 10,000 people per month ask its search engine the question ‘am I ugly?’ Based on your own experiences, how do you think exercise and fitness can improve confidence and self-worth?
I believe fitness plays a major role in improving someone’s self-worth. When we exercise, we release anti-stress hormones called endorphins which help to make someone feel really positive.
Doing regular exercise will constantly keep someone happy and in a good mood, which will improve your overall self-confidence. Also, committing to an exercise a program requires a great deal of dedication and discipline. Reaching your fitness goals creates self-satisfaction which boosts your confidence. I personally try to promote positive body images on my online platforms by encouraging others to train to be strong and healthy, not skinny.
You are paving the way with your optimistic message and your excellent ethics of self empowerment for women especially, but men too. Have you met any resistance, challenges or troubles along the way?
I am lucky to have a very supportive network around me and that I was very smoothly able to reach my goals. One challenge that I have faced is that these competitions never existed in my country and I had to figure everything out and break into the industry through my own hard work and research. I did not have any help with that as there was nobody to share their experiences with me.
‘I have also dealt with criticism by religious extremists, but this only inspires me to work harder and reach more challenging goals.’
Maya in training
As a Lebanese fitness model, entrepreneur and competition winning athlete, what has the response been like to your work been like throughout the Arabic world, and internationally too?
I have had an incredible mix of reactions. Most people are supportive and I have had lots of rewarding emails from people all over the Middle East telling me that I have inspired them to live a healthier lifestyle.
Many people are not aware of female bodybuilding and I love raising awareness to show that women can be strong and beautiful without losing their femininity. When most people hear the term “female bodybuilder”, they envision a really masculine woman with bulging biceps and I like showing that there is another side to this.
Unfortunately I have also received major criticism as I live in a conservative part of the world and many people reject the idea of a woman in a bikini on stage. However, I respect that not everyone is going to agree with what I do and that there will always be criticism no matter what you do. I focus on the positive messages I have received, rather than the negative, and use this to push me forward and keep on inspiring people.
What effects do you feel the media has on shaping social norms and ideas of beauty?
The media plays a major role in defining beauty. This alienates a lot of girls who do not fit into this standard of beauty. As mentioned, I promote being strong, healthy and fit. I am always telling young girls that strong is beautiful and that their goal should never be to become skinny or thin.
What would your perfect gym be like?
My perfect gym would be one that is a fully equipped to change peoples’ lives. It would include an on-site nutritionist along with certified trainers. I would want it to be an escape where people can come and fully put in their trust that we have what it takes to change their lives and help them reach their goals. I have firsthand experience with fat loss and can share all the techniques to help someone stay motivated and lose fat the natural, safe and healthy way.
Do you have a favourite motto or quote?
“life is 10% of what happens to you and 90% of how you react to it.”
This reminds me that we have no control over what happens to us, but we are fully responsible for what we do with it. If we fail, it is up to us to work hard and never give up. Some of the biggest world leaders have failed hard, but reached the top because their determination helped them overcome all obstacles.
Why is it so important for people to educate themselves about healthy eating and nutrition?
It is important because there is a lot of conflicting information available and I know that many people do not know what they need to do to live a healthy lifestyle. I personally had no clue what to do when I started my fitness journey. Many people think that they need to follow calorie diets or cut out major food groups which is incredibly wrong and will only set them up for failure. I also say it is very important to educate yourself about nutrition because you will never see any physical results in your body if you do not follow a clean diet. It is impossible to out-exercise bad eating habits if your diet is not on point.
Nutrition is the base of performance
Simone De Beauvoir once said ‘Change your life today. Don’t gamble on the future, act now, without delay.’ Why is this important for turning your life around like you did? And what can people do to overcome any fears they might have about setting off on the road to get fit?
This is very important because life is all about seizing every opportunity and living to the fullest. One of my favorite quotes is:
‘We get things done when we quit talking and start doing.’
Being proactive and taking action to reach goals that are important to us is the key to self-fulfillment.
The best way to overcome one’s fears is to simply take action and not to be scared of failure.
You will either succeed or learn from your failure and bounce back stronger.
Maya’s own transformation
I always use my fitness competitions to illustrate this. At my first competition, I was absolutely terrified of being on stage and putting myself out there. I faced my fear and did it anyway. I did not win anything, but grew stronger, wiser and more confident. I competed a year later and ended up taking home first place.
If you could have any superpower, what would it be?
That is a good question! I think I would choose the power to become invisible because that would be pretty cool.
Can you tell us 3 things on your ‘bucket list’, amazing things you would love to do in your lifetime?
Swim with great white sharks in South Africa.
Have dinner with the president of the United States.
Change the lives of thousands of people through my passion of health and fitness.
And finally, what’s next for you?
I have plans to open my own gym very soon in the near future. I also have another fitness competition coming up at the end of July. Finally, once my gym finally opens, my plan is to be dedicated to changing the lives of as many people as possible and showing them that health and fitness is a gift to your mind and body.
These CrossFit Games highlights form a mixture of guts, glory, athleticism and pure heart. Which was your favourite?
10. SAM BRIGGS BEATS THE BOYS
Still jet lagged, Sam Briggs became a force to be reckoned with on the 7km Trail Run. Running through the dusty mountains and wooded ravines, she started at the front of the pack, and kept a strong pace with the leading guys. Towards the middle of the event, as athletes began to thin out more, she passed more and more competitors, and looked calm and resolute.
She finished in first place for the women, and third overall, beating 38 of the other guys! Only Mat Fraser and Josh Bridges were faster!
These 15 CrossFit Games Photographs have each been chosen for the way that they capture the character, heart and pure athleticism of each athlete. These athletes put themselves through a test of fitness that is superhuman, and they emerge on the other side broken, better, stronger and more experienced. Which one is your favourite?
From the completely unstoppable performances of Mat Fraser to the iron willpower of athletes such as Sam Briggs and Patrick Vellner, there were many unforgettable moments and stories that punctuated and wove their way through the 5 days of Individual competition. The Crossfit Games photographs were a huge collection of such moments and narratives, and these shots reveal just what it takes to compete and succeed at this level.
Me writing an article about ego-elimination is like Coca-Cola, Pepsi, and the Keebler Elves teaming up to write about the dangers of sugar. It doesn’t really make sense, but we’ll see what happens. So before getting too deep, it is important to make something clear: I am still a student. I battle with my ego every single day, usually losing.
EGO IS THE ENEMY
In the book ‘Ego is the Enemy’, author Ryan Holiday talks about the unwarranted glory that we ascribe to successful people with egos. Furthermore, he skilfully breaks down the idea that ego actually stands in the way of many would-be-greats, including ourselves. Ego prevents an individual’s ability to reach their full potential both professionally and personally. Take Josh Bridges, a ferocious athlete with a powerful will to win, but also a humble, down to earth guy. He has achieved a great balance of ego, athleticism and being a good human within his own mentality.
Pride and Glory: Ex-Navy Seal Josh Bridges wins Hero WOD Murph
When I read this, I immediately started thinking about major success stories where ego seemed to fuel their meteoric rise to fame: Steve Jobs, Kanye West, Tiger Woods, etc. To be honest, I actually got pretty mad and wanted to stop reading the book. “How can you do great things if you don’t have an ego and you don’t have passion!?”
Holiday argues that these are actually exceptions to the rule. What we don’t see are the thousands of would-be-superstars that have been gobbled up by their own ambitions. To add insult to injury, many of these ego-driven success stories usually have a sad ending, or a life that really isn’t that happy. Happiness is kind of the point, right?
8 COMMON TENDENCIES FOR CROSSFITTERS: ARE YOU GUILTY?
So, as I read this book (which was like being punched in the face repeatedly…in some weird, kind of enlightening way) I started identifying times that I tend to stroke my own ego, particularly in the Box. I don’t expect everyone to share the same ego-driven paranoia, but if you don’t mind, let’s address some common tendencies in our Crossfit “sport of fitness” world:
Source: personal experience.
1. Showing up for a workout only because it’s “in your wheelhouse”.
Ego says: “Yes, can’t wait to put this score on the whiteboard. Wait til they see this…”
2. Checking someone’s Open scores for no apparent reason.
Ego says: “Yeah, totally crushed them on 16.4. Nice job, self.”
3. Posting PRs to social media (exclusively).
Ego says: “OMG everyone come and tell me how awesome this is!”
Max effort, pure intensity
4. Posting non-PRs to social media because you think it looks cool.
Ego says: “Hey world! Just wanted to show you how easily I can throw 225 around. It’s okay if you’re jealous because that is actually my intention.”
5. That kind-of-happy feeling you get when you see your workout partner fail the same weight you just hit.
What you say: “Oh bummer, you were so close! Next time, buddy!”
Ego says: “That’s right, I’m still the boss. I win.”
6. Stalking other athletes who are “on your level” so you can make sure they aren’t out-squatting you.
7. Not doing ____ because you forgot ____.
Ego says: “Can’t squat, forgot OLYs. I won’t perform to my awesomeness potential.”
8. Being a ‘Me-Monster’
Ego says: “Yeah that WOD was hard for me because I really suck at ____ but I really like ____. I really can’t wait when I get better at ____ because then I will probably PR my ____ and really prove myself.”
While this is by no means an exhaustive list, hopefully it rings a bell for a few people. Unfortunately, I am guilty of every single one. It’s pretty sad to admit this. Finding worth in yourself is very important, and should not be undervalued. However, finding worth in yourself “because you are so freaking awesome” has a slightly different tune.
So if Ego is the enemy, what’s next? Should you become a monk? Should you shut down every single social media channel and curl up into a ball? Probably not.
Instead of feeling upset about how awful you are (which is probably just as bad as having a big ego), the key is to slowly become aware of your actions. What are your true intentions underneath it all? Awareness is the catalyst for change.
“Awareness is like the sun. When it shines on things, they are transformed.” Thich Nhat Hanh
Hope this helps!
For more coaching info, advice or tips on technique and training, Check out WODprep.
Freyja Mist Olafsdottir, can you tell us about yourself and your role at Crossfit Reykjavik:
My name is Freyja Mist Olafsdottir and I am 19 years old. I am a full-time student as well as a coach at Crossfit Reykjavík. I do both Crossfit and olympic weightlifting. I’m on the national weightlifting team and I’m two time Junior Nordic Champion.
A video posted by Freyja Mist Ólafsdóttir (@freyjamist) on
How did you first get involved in Crossfit?
My mom started back in 2011 and she was always telling me how fun it was. At first I thought it sounded awful and I was completely sure it wasn’t for me, even though I didn’t really know much about it. Then in 2013, when I finally saw what Crossfit actually was, I decided to try it out. Now it’s absolutely impossible to drag me out of there!
Favourite and least favourite exercises?
Everything heavy – except deadlifts. If I had to chose one favorite, it’d probably be heavy snatches and power cleans. I really like chest to bar pull ups as well. Least favourite = deadlifts
Murph: 188 Push Ups in.
What 3 pieces of advice would you give people looking to improve their Clean?
Squat. It sucks getting stuck in the bottom position.
Practice clean pull unders, they help with speed under the bar.
Nail the starting position as well as your receiving position.
A video posted by Freyja Mist Ólafsdóttir (@freyjamist) on
What 3 pieces of advice would you give people looking to improve their Snatch?
Work on your mobility. Snatching is way easier if you feel good in the bottom position.
Keep the bar as close to you as you can throughout the lift.
Use your hips! Hit full extension and everything else just kind of happens.
Bonus: Work on your snatch pulls.
What does your training plan look like?
I mostly follow The Training Plan by Jami Tikkanen, which is a great program. However, I’m very bad at following programs and like to do what I want. So if someone else is doing a brutal workout or a fun weightlifting session, I’ll jump in with them without worrying too much about the program. I often add extra weightlifting sessions and try to do some barbell work everyday.
A video posted by Freyja Mist Ólafsdóttir (@freyjamist) on
What is the training atmosphere like at Crossfit Reykjavik?
Amazing. We have so many phenomenal athletes training here and they inspire me to be better every single day. There is always someone fun here to train with and always someone to cheer you on. We have a lot of Regional and Games athletes and of course, two Crossfit Games champions, which is crazy. It’s extremely motivating to be around them and see all the hard work they put in everyday.
How is it different to train and live in Iceland with the huge change between summer and winter?
Icelandic winters are really cold and dark. We only get a few hours of sunlight everyday and everything is covered in snow. So in the winter, we just train inside all day with the heating on.
The summers are much better. It’s bright all day around and a whole lot warmer than in winter, even though it doesn’t really get that warm. When the sun’s out, we take advantage of it and we train outside all the time, no matter what we’re doing.
Freyja during a workout
Iceland has a proud tradition of strongman, fitness and crossfit, why do you think so many people take part in these sports?
Icelanders have had a lot of success in these sports and I think that it inspires a lot of people to try them out for themselves. Here it’s considered pretty cool to go to the gym and lift weights, it’s cool to be strong.
A video posted by Freyja Mist Ólafsdóttir (@freyjamist) on
What kind of impact do you think Crossfit has on the issue of female body image?
A very good one. I can see it both in myself as well as the younger girls I’m coaching. I think it’s really awesome to see how the younger girls at our gym think, they think it’s cool to be strong and to have muscles. When I was younger, I was very aware of everything I ate. I only thought about calories in and calories out. I only ate to look good and felt guilty if I ate something unhealthy. My perception changed immensely after I started Crossfit. I don’t eat to look good, I eat to perform.
What Superhero power would you like to have?
Probably to stop and control time, that’d be pretty cool.
If you were stuck on a desert island and could take only one luxury item, what would it be?
It’s a message as old as time. “Exercise more, eat less, and you’ll lose weight.” We’ve heard it from doctors, registered dieticians, and nutritional organizations who truly believe that calories are the only reason our weight fluctuates up and down. In all actuality, it’s a bit more complicated than that.
The truth is that different foods influence hormones and hunger in various ways, which means that all calories are NOT created equal. In fact, all of that calorie counting you may be doing in an attempt to lose weight isn’t even necessary. Here are several proven ways to put your weight loss on autopilot and start losing weight without keeping track of calories.
1. Losing Weight: Reduce your carbohydrate intake.
Studies have shown time and time again that individuals who stay away from refined, simple carbs automatically consume fewer calories, which kick starts weight loss without a ton of effort.
In a study by the University of Cincinnati in 2009, 53 obese women were randomly placed in a calorie-restricted, low-fat group or a low-carb group for six months. While the calorie restricted, low-fat group lost around 8.6 lbs. (3.9 kg), the women in the low-carb group lost 18.7 lbs. (8.5 kg). Simply by eating until they were full, the low-carb group lost twice as much weight.
If you need help cutting out carbs, start by eliminating negative carbs (sodas, sugars, sweets, and starchy foods) from your diet. This includes bread, potatoes, and pasta. If you can’t imagine a diet without these things, make healthier choices. For example, opt for red and sweet potatoes over white potatoes, select whole-grain bread and pasta, only eat them in moderation.
Remember why you started
By reducing your daily carb intake to around 100-150 grams per day, you’ll start to see results. To lose weight even faster, cut down your carbs to less than 50 grams per day.
Note: If you are a training athlete for crossfit or any other sporting event, reducing carb intake could potentially hinder athletic performance as complex carbs have a very big role in energy supply to the body. It is fine to eliminate simple carbs such as sugars, soda pop, and starchy food, but if you are training for performance you will always want to include a variety of complex carb sources in your diet to keep energy levels high.
Complex Carb Sources:
Peas
Beans
Whole grains
Vegetables
To learn more about complex carbohydrates and how they can affect your athletic performance check out this article.
2. While you’re getting rid of carbs, replace them with protein.
This is especially true at breakfast. In a 2005 study, 30 overweight women were given either eggs or bagels for breakfast. When lunch rolled around, the women who ate eggs for breakfast ate fewer calories. This continued throughout the day, as well as for the next 36 hours. Essentially, the eggs did such a good job of filling them up that they ate fewer calories automatically at later meals.
In a second study conducted in 2008 by a different group of researchers, 152 overweight women and men were divided into two groups for eight weeks. While one group ate eggs for breakfast, the others had bagels. At the end of the eight weeks, the egg group had lost:
61% greater reduction in BMI.
65% more weight loss (2 lbs. compared to 1.3 lbs.)
16% bigger reduction in body fat.
34% larger decrease in waist circumference.
3. Include plenty of protein in your diet.
When it comes to enhancing your metabolism, decreasing hunger, and increasing your body’s fat burning ability, protein can do it all. Studies have found that because the body takes longer to digest protein, it automatically speeds up calorie burning. In addition, protein leads to a feeling of fullness that decreases hunger.
Choose wisely
In a 2007 study published in American Society for Clinical Nutrition, it was determined that increasing the amount of protein in your diet automatically reduces your calorie intake by 441 calories every day.
Protein has also been shown to enhance muscle growth, particularly in weight lifters. If you are struggling to add protein to your daily diet, opt for eggs, fish, and meat as much as possible.
4. Trick Yourself.
Yes, it can be hard to control how much you eat, which is why you may need to trick yourself. Instead of pulling out a large plate and opting for small portions, choose one that is much smaller and fill it up. This will “trick” your brain into thinking that it has eaten more than it actually has. Yes, it sounds a bit silly, but psychologists who have studying this have found that it tends to work.
5. Add fibre to your diet.
Foods with a high water content, such as specific fruits and veggies, help you feel fuller longer, despite ingesting fewer calories. Multiple studies have shown that individuals who eat foods with a higher water content lose more weight than those who do not. In addition, soluble fibre is broken down in the digestive tract into a bacteria that produces butyrate, a fatty acid, which is thought to have substantial anti-obesity effects.
6. Decrease your appetite and enhance your metabolism with coconut oil.
Coconut oil is full of medium chain triglycerides, which are fatty acids that go straight to the liver for digestion, where they are transformed into ketone bodies or used as energy. In addition, they have been shown to enhance energy expenditure by as much as 5% in a single day.
To possibly reduce your BMI and waist circumference substantially, studies show you should consume 1 oz. (30 mL) of coconut oil each day. Essentially, you should take the time to replace your current cooking oils with coconut oil.
Stay strong!
7. Reduce your stress, while getting ample sleep.
The amount of stress in your life, along with the amount of sleep you get, are crucial to keep your body and hormones functioning at an optimal level. In fact, insufficient sleep is one of the top risk factors for obesity. In adults, it increases the risk of obesity by 55%.
Too much stress has the ability to increase your cortisol levels, a hormone which increases the accumulation of body fat, as well as your risk of developing chronic diseases.
Final Thoughts
As you can tell there are a lot of different ways to help yourself lose weight over time. My suggestion to you is, pick a few of these methods, or all of them and stay consistent with them for at least 6 months and you will see results!
Have you already made the pursuit of fitness one of your top priorities? Then I’m pretty sure you feel me when I say that advancing from occasional Box-goer to dedicated athlete brings a lot of organisational challenges.
We’re active people, us Crossfitters, always swinging back and forth between work, our lives outside of the box, and the challenging and varied WODs we destroy. And while we wouldn’t have it any other way, choosing this active lifestyle over a beeline to the couch also means we’ve got a lot of stuff to log around in just one day- and not much time to waste on unsexy nonsense like searching for that stuff in a chaotic bag. (Or, as some of us resort to: two chaotic bags…)
Organise your kit, smash your training.
But fear not, for our friends from King Kong Apparel have got our backs – quite literally. They’ve developed a solution for the everyday commutes through urban jungle or cross-country. A sleek and stylish backpack that takes care of keeping things nice and orderly, so you won’t have to. Imagine a backpack that’s been developed with an exciting and turbulent life in mind, custom tailored to fit a Crossfitter’s everyday needs – tried and tested for ultimate functionality.
INTELLIGENT SPACE: AS VERSATILE AS YOU NEED IT
The problem with most big bags is that they invite you to just cram in as much stuff as possible, suggesting that this is as convenient as it will get. While that certainly trumps two smaller bags, good luck retrieving your jump rope from the bottomless pit while the others are already whipping out some Double Unders.
This scenario won’t happen with the King Kong backpack: it opens flat, like a compact suitcase, for maximum efficiency in both packing and unpacking. 28L capacity offers enough room for all your necessary workout gear, while your gadgets and valuables travel safely and in-place in extra compartments. A 15-inch padded laptop sleeve makes this bag the perfect companion for a long day, no re-packing or rummaging necessary.
Easily transport your gear so you can get straight into your workouts hassle free.
This allows you to seamlessly make the transition between the Box and the rest of your activities; Race to work, survive in a crammed bus or catch a flight to your next adventure. You’ll have everything you need with you, right at your fingertips. Did I mention the expandable compartments for not one, but TWO shaker bottles?
SLIM DESIGN: BECAUSE SHAPE MATTERS
No one likes a lumpy form, whether this concerns your own body or your backpack. You train hard enough for people to notice your strength without them seeing how much you’re actually carrying around, so spare yourself the additional aesthetical eyesore of a lumpy bag. The King Kong Backpack is designed to look minimalist and sleek.
Functionality is key, simplicity is beautiful. Built to be comfortable and breathable, it takes you from day to night in style, without ever being uncomfortable. Choose from four timeless colourways to find your match.
Pick the colour that suits your individual style
KING KONG BACKPACK: STRONG AND DURABLE
There is no point in owning a backpack that can’t keep up with some rough treatment. Sure, on the other hand, it’s slightly over the top to own a backpack that is virtually indestructible. But we all recognize that over the top can be pretty fun at times:
Think brutally tough, waterproof military nylon that’s been used on the outside, stitching and the rip-stop lining.
High quality YKK-Zippers.
Heavy-duty carbon buckles.
Strong, tough and built to last.
‘All of the materials are handpicked to ensure that your new favourite bag will stay in top condition for years and years to come.’
Skeptical? The guys from King Kong are so confident in their craftsmanship that they include a generation warranty, so you’re covered for the next 25 years.
Designed to be functional, durable and stylish, King Kong bags are created specifically for Crossfitters. They make it easy to compartmentalise and organize your kit. So keep things in order and spend more time on smashing that new PR you’ve been chasing!
Well, you decided to give Crossfit a try, did you? You saw all the pictures of those great transformations people experienced and want that for yourself. You’ve had enough of that wibbly, wobbly stuff around your stomach and you are going to do something about it once and for all. But as our most beloved Sport is going to change your body for sure, it is also going to have a big impact on your mentality as well. Here are five ways in which Crossfit will change not only your body, but also your mentality.
1. YOU WILL BECOME MORE SELF-CONFIDENT
I remember when one of my coaches said to me, ‘You know, when you first came here you were all shy and guarded – and now, when you walk into the Box it’s like you want to say “Look at me, I am here, bring it on.'”
I took a minute and thought about it before realising that she had been right. In school I hated sports. I loathed P.E. so very much that I had nightmares before class. Therefore, I felt severe restraint working out with or in front of other people and I had problems with my body image. Crossfit changed that.
Become mentally stronger
In half a year I had learned things I had never been able to do before and never even thought of doing. While trying and failing and trying and finally succeeding I became much more confident that I could master anything if I did try hard enough. Some time ago I also transferred this new won self-confidence onto other aspects of my life – I decided that I would not let myself be bossed around by what I thought other people would expect of me. And more often than not I catch myself thinking: “Oh, that seems hard – let’s try it.”
2. YOU WILL BECOME MORE PATIENT
Progress takes time. When training Crossfit you will learn that – as your body composition changes slowly over months – your progress with every exercise also need to be well nourished by your patience. But trying things like Double Unders over and over again until you have finally mastered the movement can be one of the most satisfying and life-changing experiences you may have – everybody, who remembers their very first Muscle-Up or Handstand-Walk or what have you, knows what great feeling of conquer it is to have finally done “it”. In the long term this causes you to become more patient in other parts of life as well. You will realize that constant work pays off and more often than not will finally get you what you want.
3. YOU WILL IMPROVE YOUR MENTAL STAMINA
One of the first things you learn at your local Crossfit-Box is that the expression “I can’t do that anymore” doesn’t exist.
We all start as rookies, even the top pros
When you observe a common WOD, you will see people spurring each other on to push themselves through the next few minutes of a gruesome Workout. The community encourages you to try harder and not give up. Within the first minute of my very first Crossfit WOD I knew I would finish any workout no matter how long it would take or how much it would hurt – just because I had seen how hard the others had slogged away.
You will establish routines of thinking “Oh, I can do one more rep of those [insert most hated excerise here]”. After a while, you will be able to transfer this resilience onto other aspects in life, always remembering that you can take on everything after you completed a total Murph-Workout!
4. YOU WILL CONQUER YOUR FEARS AND BECOME MORE OPEN
As I said before, I myself felt weak and thought my body hated me, because I couldn’t do a handstand or even normal single unders. But as I got accommodated with the world of Crossfit, I also discovered that I was a pretty adventurous person.
Once we did Sledge-Pulls at the Box by pulling tires with a rope hung around our shoulders like a sash. Just before we had done Farmers Walks. I loved the Sledge-Pulls and my coach noticing that and asked me if I would like to combine the Sledge-Pull with the Farmers Walk. I thought to myself: “Cool, that sounds totally crazy, let’s do it.” And seconds after I was pulling the tire with my shoulders while carrying two 24kg kettlebells in my hands.
Brooke Ence destroying a WOD
I had so much fun with that workout – and I will always remember that when the next opportunity to try something crazy comes around the corner. What you can take away from this story is that Crossfit will encourage you to try new things. Since you have already learned that constant work pays off, you will also conquer your fear of trying certain things for the first time. Nobody other than yourself is going to stop you. That is what you will learn best through Crossfit, because at a certain point you have to do a workout you are afraid of – and that’s the time you will finally lose your anxiety.
5. YOU WILL BECOME MORE RESISTANT TO STRESS AND BUILD A STRONGER MENTALITY
A Crossfit WOD is a brutal, stressful entity of pain – every decent Crossfitter knows that. But what doesn’t kill you only makes you stronger, doesn’t it?
Crossfit will build up your stress-resistance not only for physical exertion but also for other aspects of life, work for example. Your boss is pissing you off? You got a deadline to meet? Well, all of that breaks down to the same principles as a Crossfit-WOD does: You are under a lot of pressure and you need to perform.
But Crossfit teaches you how to deal with that pressure. When you can say to yourself “I did 350 kettlebell swings in 10 minutes today” that isn’t going to finish your next presentation. But it allows you to realise that if you can manage such a bucket load of stress, you can also calm down and handle stress at work more effectively by noticing that nothing is as bad as it seems at first.
These are my five ways in which Crossfit is going to have an impact on you mentally. Do you have any others to add? Let us know in the comments!
! Thanks @crossfitgames for testing our capacity from the Rip! #ItsGOtime #5daysout #crossfitmasters #crossfit #crossfitgames @crossfitarmed
Snatch DL work ◽️Snatch Position EMOM (built up to 130) (No Misses) 
alt. BMU and RMU each round (Working on endurance and positions) 
These were my last couple sets of RMU
!!! #drowinginsweat #getbolt #crossfitbolt #crossfit #crossfitgames #crossfitteens #reebokcrossfit #rokfit #cambroapparel #fearless #limitless #MJ #mccraneymade #mjstrong @crossfit @crossfitgames @cam.bro @bornprimitive
solid. #wodin’ #gettingthere #sportvorur #zeropointiceland #crossfitgirls #SummerofPRs #crossfitgames #crossfit #roguefitness #gameface 🦁
. #gettingthere #dottir #crossfitgirls #girlswholift #crossfit #crossfitgames #zeropointiceland #sportvorur #nobullproject #justthehorns
