use same weight for all sets of 5 reps, use 80% as a reference for how heavy each set of 5 should be
Ring Muscle ups Scaling suggestions for this work out:
a. Muscle Up transitions with a band on rings (if you have strict ring dips and pull ups)
b. Muscle up progression from the toes, pull from a hang position toes behind the body knees bent, pul to sternum, transition through the ring, jump to support above the ring and control the negative of lowering the shoulder back to the rings and begin again.
c. Double the Reps of Pull ups and Dips no band
d. Double the Reps but band the pull ups and dips use rings or bar
This past year I have been all about embracing the natural flow of life and not trying to force anything one way or another. Doing so has already taught me so much about myself and life. I’ve always been a believer that when you least expect it, some of the most memorable and amazing things happen in your life. We can spend so much time and effort obsessing over something, only to find that when our efforts reflect ourselves entirely, as opposed to just one particular thing, do we finally achieve our goals.
This can be especially true for Crossfit. One of the things that I love, is that you have the ability to constantly surprise yourself with what you are physically capable of. More often then not, when you least expect it. It’s things like hitting new PR’s when you haven’t been training specifically for that particular movement or workout (you can thank our programming for that). Or suddenly noticing one day that you’re becoming more proficient at a movement that you once dreaded. The weight you once struggled with now you lift with little effort. These are the moments that we cherish.
If I’ve learned anything over the past few years of Crossfit, it’s to stop putting such high expectations on myself and to remember to always have fun. Some days will be great, other days I will cry (yes . . . . that does happen). At the end of it all, it’s always when I least expect it do I see myself shine. This goes for every single athlete at Factory Square. We are all in this training together, one big happy Crossfit family. We go through the highs, see the struggle of the lows, and ultimately always end in success. When we are together, it’s astonishing how short a time it can take for very wonderful things to happen.
Mat Fraser joins the ranks of repeat CrossFit Games winners as he amassed a greater lead than anyone ever has for a second consecutive year. Among the women, two-time second-place finisher Tia-Clair Toomey survived five lead changes to finally become champion.
As the final day of competition began, Fraser started with a 176-point lead over second place. By the time the men stepped onto the competition floor for Fibonacci Final, he had 210 points on two-time Games competitor Brent Fikowski. Fraser ended his fourth Games with four event wins: Triple G Chipper, Muscle-Up Clean Ladder, Heavy 17.5 and 2223 Intervals.
Fraser finished 216 points ahead of Fikowski. Last year, Fraser ended 197 points ahead of Ben Smith, 2015’s Fittest Man on Earth.
While it was no surprise who would win among the men, second and third places were up for grabs with a couple of Leaderboard changes over the course of four days.
Fikowski, who finished fourth in his rookie year, said he was satisfied with his second-place finish in his second year.
“After last year, I was completely overwhelmed. I had finally qualified and I maximized the experience,” he said, still breathing quickly from Fibonacci Final. “This year, I’m very calm and just satisfied.”
He described the four days of competition as “a lot of fun.”
“All year I prepared for this and it felt like I was very calm and in control of my performance all weekend,” Fikowski said. “I was able to enjoy it and stay very relaxed.”
He added: “It’s pretty wild that it all came together.”
Toomey, meanwhile, started the day with a 14-point lead over Kara Webb that grew to 38 points after the Madison Triplet Sunday morning.
Although Sam Briggs and Kristin Holte secured first and second place, respectively, early during the event, Toomey continued to close the gap on the leaders, gaining ground on the hay bale clean burpees until she eventually took hold of the third spot and finished in third overall.
But Toomey’s lead shrunk after 2223 Intervals.
With a time of 10:58, Webb finished fourth overall in the event, while Toomey recorded a 14th-place finish with a time of 11:38. That reduced Toomey’s lead to 6 points.
By the time the two women got to the final event—with a time cap of 6 minutes—it came down to the double kettlebell overhead lunge. As Toomey took her final lunge, she couldn’t keep the kettlebells overhead; the judge asked her to take a few steps back and repeat the lunge. In the meantime, Webb caught up. The two women appeared to step onto the podium at nearly the same time. Toomey lost by nearly two-tenths of a second.
In the end, Toomey was the overall victor by 2 points.
After experiencing deep self-doubt in 2016, she said she was confident she would end atop the podium this year. The experience of the past two years helped, she added.
“To be honest, you have to think about everyone who’s there to support you (and) remember all the work you put in,” she said.
Toomey continued: “(I feel) great, on top of the world.”
In an upset among the teams, Wasatch CrossFit dethroned CrossFit Mayhem, a team led by former four-time Games champion Rich Froning.
Wasatch and Mayhem were in first and second, respectively, nearly all four days.
During the second-to-last event of the day—Burpee Litter—members of both teams were neck and neck as they hurdled rows of 50-inch hay bales, jumping and rolling over with near-reckless abandon. In the end, Froning’s foot crossed the finish line first, giving Mayhem the event win. An announcer called it a “hair-raising finish.”
In the final event, Worm Complex, Mayhem finished ahead of Wasatch again.
But it wasn’t enough.
Wasatch had started the day with a 60-point lead.
The key to the team’s win was its unity, said team captain Adrian Conway
“We really had more of a like mind than any other team I’ve been on before.”
Conway was also a member of Hack’s Pack Ute, the only team to win consecutive Affiliate Cups in 2012 and 2013. Had Mayhem won, it would have made Games’ history with three consecutive Affiliate Cup wins.
“We couldn’t let them do that,” Conway said, winking.
He added that Wasatch’s motivation to compete was “never about Mayhem,” though.
If anything, it was an ode, Conway said.
Mayhem, he said, “set the standard.”
“We all had the expectation of going in and trying to win.”
Even if that meant failing and being embarrassed for vocalizing the desire, Conway said.
As far as next year, the team’s does not plan on returning. At the moment.
Conway said he wants to dedicate more time to developing athletes and spending time with his newborn son.
But, he alluded, that plan might be amenable.
“I already got outside pressure (to come back),” he said with a coy smile. “So we’ll see.”
My go to excuse for not going to the gym…”I don’t have time!” As a matter of fact it is the go to phrase for a LOT of great things missed.
In a perfect world, we’d all have at least an hour a day to devote to our fitness. But in the real world, 24 hours a day doesn’t seem like nearly enough time to fit in work, school, love, fun and family. Try a few of these tips to change up your routine.
Set Your Alarm Early
Becoming an A.M. exerciser means you get to cross your workout off your to-do list ASAP. We’re not telling you to skip out on sleep in favor of a sweat session, but there are simple steps you can take to reset your sleep schedule and wake up earlier. Can’t quite get yourself out of bed that early? Wear your workout clothes to bed and get your sweat on as soon as you wake up.
Sneak In a Lunch Break Workout
Work Out at Work
“Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses, and ab crunches; aim for two or three sets of each.
Take the Kids with You
Got a young brood? Invest in a jogging stroller to get your miles in without paying big bucks for a sitter. Or strap your bundle of joy into a carrier and do squats for extra resistance and a fun distraction.
Multitask on the Treadmill
“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals, and standing triceps kickbacks one after another as you walk. Or study or listen to a conference call with buds while doing some cardio.
Make It a Date
Set up workout dates with your significant other to keep fit. Single? Invite your friends to try a new workout instead of hitting happy hour. Introduce a friend or family member to CF!!
No More “Couch Potato”
Just because you’re catching up on Netflix, The Bachelor, or Sports Center doesn’t mean you can’t do push-ups, crunches, jumping jacks, planks, squats, etc. too. Clear up some space between the couch and the TV so you don’t miss anything while breaking a sweat. Need an extra nudge? Move your dumbbells, jump rope, and other fitness tools near the tube to give yourself visible reminders.
All of you at Factory Square Crossfit is the motivation I need to get my “I don’t have time” attitude out of my system! What is your excuse? Hit it head on and the moment you feel it, say it, think about it….get your butt to the gym! Or one of these alternatives;)
This year, the CrossFit Games will be easier to watch than ever. New season-long partnerships with Facebook and CBS Sports will mean that fans worldwide can watch the entire competition online for free, with additional televised coverage before, during and after the event. Additionally, the CBS Television Network will air a one-hour live look into the competition on Aug. 5, and a highlight show on Aug. 19, both at 1 p.m. ET.
“The CrossFit Games has gained two powerful and enthusiastic partners in CBS and Facebook,” said Justin Bergh, General Manager of the Games. “Our community has the respect and support of the largest social-media network in the world and the most watched television network in the world. Both understood how important it is that we craft a unique coverage plan that meets the needs of our global community. This begins with the Games in Madison, but they are both committed to raising the bar for fans, athletes and affiliates year-round.”
Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40 hours of live event coverage of teams and individuals on CBSSports.com and the CBS Sports app.
CrossFit will use Facebook update groups to let people know when events are live, so be sure to join and set your notifications so you don’t miss the best action. Known events and times will be scheduled in advance, and the Studio team will be breaking live announcements as they happen on site. For full schedule information, download the CrossFit Games app or visit Games.CrossFit.com.
Please note the Games will take place in Central Standard Time.
Also, remember to check YouTube.com for live coverage of the events.
New for 2017: Televised coverage will be moving to CBS and CBS Sports Network. The move will mean an unprecedented amount of coverage before, during and after the Games.
Starting Thursday, July 20, CBS Sports Network will air four original preview shows highlighting CrossFit Games history, contenders and past champions in the lead-up to the Games:
“Road to the Fittest: The History” – July 20, 2017, 8 p.m. ET
“Road to the Fittest: Men’s Contenders” – July 20, 2017, 8:30 p.m. ET
“Road to the Fittest: Women’s Contenders” – July 27, 2017, 8 p.m. ET
“Road to the Fittest: The Champions” – July 27, 2017, 8:30 p.m. ET
Once the Games are underway, fans can catch two hours of competition coverage on CBS Sports Network at the end of each day, Aug. 3-6, starting at 10 p.m. ET. And don’t miss the live coverage on Saturday on CBS Television at 1 p.m. ET or digitally onCBS All Access.
The CrossFit Games stream is available for free on CBSSports.com and the CBS Sports App for mobile and connected TV devices (OTT). OTT devices with the CBS Sports App include Roku, Apple TV (3rd gen. and 4th gen.), Amazon Fire TV, Xbox One and Windows 10. No authentication or sign-in is required to view this stream on any device. CBS Sports Network is widely available through all major cable, satellite and telco distributors. For distributors with national channel lineups please find CBS Sports Network as follows: DirecTV – 221, Dish Network – 158, Verizon FiOS – 94, AT&T U-Verse – 643. For all other providers, use the CBSSN channel finder to find your channel or check your local listings. CBS Sports Network is also available with OTT providers Hulu and You Tube TV, with additional distributors launching soon! CrossFit will also be added under “Watch” on the CBSSports.com homepage once coverage begins.
After the Games, fans can get a fresh retrospective on CBS Sports Network. Six episodes will recap key moments and also premier unseen content, including behind-the-scenes interviews, new event footage and analysis:
Oct. 16, 2017, 7 p.m. ET
Oct. 23, 2017, 7 p.m. ET
Oct. 30, 2017, 7 p.m. ET
Nov. 6, 2017, 7 p.m. ET
Nov. 13, 2017, 7 p.m. ET
Nov. 26, 2017, 8 p.m. ET
International deals for the coverage will be posted here soon. Click here for more information on the partnership with CBS.
As all of you who’ve invested countless hours smashing your heads against the wall know, there are a number of tricky elements to the snatch. I want to focus on just one of them here—the finish.
The finish refers to the final portion of the upward extension, also referred to as the second pull or explosion. This needs to be a combination of explosiveness and degree of extension—that is, speed without complete extension, or complete extension without adequate speed, will limit the lift.
To a large degree, speed is something you either have or cry about not having—you can only improve it through training to a relatively small extent. Before you slowpokes get discouraged, remember that in weightlifting, like most sports, very small improvements can have very big effects.
But the finish of your snatch is the product of multiple facets that anyone can improve collectively. Following are five things to work on.
Hang & Block Snatches
Snatches from starting positions above the ground aid in improving the finish for very simple reasons: by reducing the time and distance you have to accelerate and elevate the bar, you’re going to improve rate of force development (how quickly your body can neurologically access/activate maximal motor units with maximal force), your aggression, and the movement (including timing) of your final extension.
The most common hang and block position is one that places the bar directly in front of or above the kneecaps. This is a good one, but of course we can select variations to achieve more specific ends. For example, if the main part of your problem is a lack of leg drive, performing your hang snatches from the power position will be effective. If your hip extension is poor, a hang position with the shoulders over the bar is more appropriate.
Hang snatches are better for lifters who have some trouble with the proper position and balance in the pull because the bar and body are connected as one unit from the start, giving the lifter the chance (i.e. forcing him/her) to establish the proper balance and position. Lifts from the blocks can more easily be performed from poor starting positions and with a lot of odd tricks in the start to circumvent various shortcomings.
Theoretically snatches from the blocks are better for rate of force development because they reduce pre-tension and/or the stretch-shortening reflex relative to the hang; however, if you’re performing a fancy dynamic start from the blocks, you’re circumventing this benefit to a large extent. If RFD is a big concern, perform your block snatches with a static start.
Pull + Snatch Complex
Many times a lifter is great at extending completely and forcefully when doing snatch pulls, but when snatching, completely changes the motion (to be clear, the motion of a pull and a snatch are not in fact identical—I’m referring to elements like leg drive and aggression). By performing a snatch pull (correctly) immediately before a snatch, you’re more likely to pull the snatch more similarly to the pull. As an added bonus, the pull tires you out a bit and forces you to be more aggressive and complete in the extension of the subsequent snatch.
Regular old snatch pulls are a great exercise—they teach and train proper balance, position, timing and aggression in the pull, and it is much easier in a pull to extend completely than in a snatch. However, be careful of pulling too heavy—eventually you’ll exceed the threshold below which you can extend properly; beyond it, your extension will begin to be cut short, which means the lift, while still beneficial in many respects, is not helping you with the specific problem we’re addressing here. If you want to go as heavy as possible, consider doing snatch deadlifts instead of pulls (but do pulls at lighter weights too). To help ensure proper balance and a complete extension, try holding yourself up in the extended position for a 1-count.
There are a million jumping exercises, and pretty much any of them will help with the explosiveness in the finish of the snatch. My go-to jumps are box jumps (less than max height, but with maximal effort and height in the jump), back squat jumps, and broad/long jumps.
I’ve argued plenty of times that the best way to increase the speed of your snatch and clean & jerk short of inventing a time machine and selecting parents with more suitable DNA is to improve your technical ability. The more proficient your lifts, the more you’re able to apply the physical traits you do possess—if you’re not particularly quick by nature, it’s even more important for you to maximize whatever speed you do have. Sort out your technique with a particular focus on timing of the initiation of the second pull (usually too early), position when initiating the second pull (usually too far back on heels and shoulders too far back), and proximity of the bar and body (as close as possible without touching until contact at the hips).
There are some people who would agree that there is nothing more satisfying than walking away from a hard workout like that in the summer heat. Sure you may look like you just ran through the rain and then rolled on the ground (just me?? Those who know me know I’m always filthy after every workout) but who cares. You are the walking mark of satisfaction and of a job well done. Doesn’t matter if you’re in those short shorts, feel like your shirt is choking you so it immediately comes off, or if you cover up so much to the point where you look like you’re about to run through the arctic – you are there and see immediate results of even the slightest effort put into whatever it is you have to do. Maybe I’m crazy but I enjoy that. . . .
It takes your body approximately two weeks to adjust to a climate change. Granted that we are well into summer now, here are some quick tips to help make it through the most brutal summer workouts . . .and man have they been brutal lately!
1. Drink Plenty of Water – There are so many important and essential functions of water for our bodies, one of which includes regulating body temperature. If you are not a water drinker, try to make sure you take in those few extra glasses a day to help keep cool. I promise your body will thank you for it.
2. Bring a Towel – Nothing is worse than mid workout and your eyes begin to burn from the sweat dripping straight down into your eyes. Don’t be afraid to rock out those head bands or even have a towel handy if you sweat like you are in the Sahara Desert.
3. Extra Clothing – Ever finish a workout and have to run to the store on your way home? What happens? You end up freezing your butt off in the store! It’s amazing what a difference something as simple as a dry shirt can do after a workout to have you feeling refreshed.
4. Know Your Limits – Number 1 priority is your health, that’s why you Crossfit in the first place. If for any reason you ever feel like the heat it too much and you need a water break, or need to put a cold towel on the back of your neck, then do it. The heat of summer can be oppressive sometimes and there’s no point in giving yourself heat exhaustion. Be smart and know your body’s limits in the heat.
"I love the encouraging environment. You can compete against the clock, others and yourself."
Mark B., CFS Member
"Squat, jump, climb, throw, lift."
Greg Glassman, CrossFit Founder
"I’ve come to realize that fitness and weight management truly are journeys, not destinations. And with the help of Crossfit and all that it represents, I’ve been able to get on the road to health."
Jim D., CFS Member
If you told me I would be able to deadlift 200lbs, do 65lb thrusters, jump onto the 20in box, make my mile time the fastest it has ever been or buddy carry my best friend over my shoulders, I would have told you, you’re nuts!