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Top Moments from Week 1 of the 2016 CrossFit Regionals – Box Life Magazine

The first three Regionals of the 2016 CrossFit Games season are complete, and they weren’t short of surprises and intrigue. From Kara Webb’s domination to a shock result in California, here are our top moments from week one of the 2016 CrossFit Regionals:

Dan Bailey finishes 7th, fails to qualify for the Games
Leading into the California Regional, most people would have placed Bailey and Josh Bridges as lock-ins for two of the five qualifying spots available. But this weekend we were reminded of just how tough Regionals have become, and how deep the talent pool for CrossFit athletes is. Bailey, who has competed at every Games since 2011 and finished 4th at the 2015 Games, placed inside the top 10 for every event at Regionals. In years past that may have sufficed for a qualification spot, but with only one top 5 finish (2nd in event 5), Bailey ended the weekend with 519 points—22 points away from 5th place.

2015 Games rookies fail to qualify
Bailey is the ‘big name’ causality from this weekend, but there are other breakout stars from the 2015 CrossFit season that failed to qualify at Carson this summer. Brooke Ence, who won the California Regional last year and finished 14th at the 2015 Games, placed 6th at Regionals—17 points away from the final qualifying spot. Elijah ‘EZ’ Muhammad competed at his first CrossFit Games in 2015, finishing in 16th after taking four top 5 finishes. He just missed out on a return trip in 2016, placing 6th at the South Regional—four points away from 5th. Kevin Manuel was the first man from New Zealand to qualify and compete at the Games last year, where he finished in 17th. He also competed with Pacific Team at the 2015 CrossFit Invitational in Madrid, Spain. Manuel placed 7th at the Pacific Regional in 2016.

Kara Webb dominates week 1 of the Regionals
It’s always toughest for athletes competing in the first week of Regional competition, since they act as the pacemakers for all subsequent Regional competitors. Athletes in the Central, Meridian, Atlantic regions and so on get to watch and take notes on what works and what doesn’t. With that being said, Kara Webb’s performance at the Pacific Regional is going to be hard to beat. Webb, 26, won the Pacific Regional last year, and was victorious at the Australian Regionals in 2012 and 2013. She can add another Regional championship to her impressive resume after obliterating the competition. She had four event wins, all of which are current event records, and placed 3rd, 3rd, and 4th in the three other events. Webb finished the weekend with an astounding 665 points—a total that is yet to be matched by any competitor, male or female.

Event 1 is tough/heavy
The first event of Regional competition is a hybrid snatch speed ladder. Athletes must complete 10 squat snatches at 185/135lbs, 8 squat snatches at 205/145lbs, 6 squat snatches at 225/155lbs, 4 squat snatches at 245/165, and finally 2 squat snatches at 265/175lbs. There is an 11-minute time cap on the event. Out of the 126 men who competed in event 1 over the weekend, only 38 completed it. That’s around 30 percent. Only 21 women from 125 finished the event under the time cap—that’s 16.8 percent.

Becca Voigt qualifies for her 9th CrossFit Games
There have been nine CrossFit Games since the inaugural competition in 2007. Becca Voigt has qualified for and competed at eight of them, dating back to 2008. After finishing 2nd at the California Regional, she’ll be heading to her ninth—a feat that no athlete, male or female, has ever accomplished. She finished in the top 10 for all seven events and won event 5. During event 1, the snatch speed ladder, Voigt came in with the goal of completing the six snatches at 155lbs. She completed the event in 9:25.03, snatching her listed PR of 175lbs twice in the process.

Travis Williams annihilates event 3
Event 3 is a quick couplet of 104 wall balls and 52 pull-ups with a six-minute time-cap. Travis Williams, who made his Individual rookie debut at the Games last year, made that time-cap look excessive. He went unbroken for the wall balls and pull-ups as he finished with an event-record time of 4:08.44. Marcus Filly (California) was the next closest of all the Regional men with a 4:10.21 time.

Candice Wagner makes a mockery of event 5
Event 5 is a triplet: Complete 3 rounds of a 400m run on a TrueForm runner, 40 GHD sit-ups and 7 deadlifts (405/275lbs) in a 16-minute time cap. The deadlift weight is expected to stump many competitors, and that was the case for athletes in the first three Regionals. One athlete who had no such problem is two-time Games competitor Candice Wagner. She finished the event in 12:54.52, an event record for the women and a time that places her 9th among the male competitors at this weekend’s Regionals.

The return of some familiar faces
Josh Bridges famously missed out on qualifying for the 2015 CrossFit Games after placing 6th at the California Regional. He entered the 2016 competition with a chip on his shoulder—not only for the missed qualification last year, but for also having his score adjusted in 16.4 during the Open following faulty reps on his deadlifts. He made no such mistake during event 5. Bridges won the event in 12.23.87. He also picked up a victory in event 4, along with two other top 5 finishes on the weekend. Bridges finished the weekend with 598 points and the overall victory at the California Regional, ensuring his return to the CrossFit Games. Joining him is Lauren Fisher, who gained prominence at the 2014 Games when she finished 9th on her rookie debut. She failed to qualify in 2015, but returned with a bang this year, winning the California Regional. Fisher’s brother Garret, who also competed as a rookie at the 2013 Games (placing 5th), booked the final qualifying spot in the California Regional.

The GHD is a useful tool; I’ve mentioned it before and it frequents the extra credit core work.  However, the purpose comes from the set up of the GHD and can be cono using when starting out (remember learning the difference between jerks and push presses and presses?).  GHD hip and GHD back extensions are different tools that change the target area just by slightly changing the set up.  Here’s a quick video to help you get going.


Fun Fact: Are you the person  that texts and talks on your phone during a workout? You might want to leave it in your bag because research by Kent State University, Ohio, found that using your phone during exercise significantly lowers your workout intensity. Next time, Focus on your sweat session because there’s no positive links to using your phone, even if it claims to be smarter.

Sitting can be described as the new smoking because compelling research proves just how harmful it is to your back, posture, and calorie burn. Harvard Medical School linked too much sitting to heart disease, diabetes and even premature death.

Right Now- sitting cuts calorie-burn rate, and, if your diet isn’t on point, this could see you gaining weight. Also, sitting for 24 hours will dramatically reduce your glucose intake. A study by the University of Massachusetts found that the lack of insulin action caused by long periods of sitting can cause type 2 diabetes.

After Two Weeks- Being sedentary for 2 weeks could see a rise in blood pressure and insulin resistance, found a study by the American Heart Association. Even a short-term lack of physical activity could have detrimental metabolic and vascular consequences.

After One Year- The negative effects of sitting for a long period can creep up on you, with the most obvious being obesity, found a study done at the University of Queensland, Australia. But the same research also suggested that even regular moderate activity will have a positive impact on your waistline.


  1. Lunges- Ditch your chair and do some spontaneous lunges. A study in the IDEA Fitness Journal found your hip extensors and glutes switch off when you’re sat down. Lunges stretch out your hip flexors, open up your chest and awaken your cardiovascular system.
  2. Sit Swiss- Use a Swiss ball as a seat. A study in The Journal of the Canadian Chiropractic Association found this tactic can relieve back pain. Plus, it recruits your abs more than a regular seat, thus burning more calories.
  3. Sit Stand- Sit-and-stand desks might protect your back, but they can cost an arm and a leg. Varidest is a cheaper option you stack your PC on, which can then be easily adjusted up and down, depending on whether you sit or stand.
  4. Fit Squeeze- Put a tennis ball between your knees, squeeze it for 5-10 seconds and then relax. Do this 3 times. This will help your Circulation from all that sitting and it’ll work your inner thighs, according to the Well Being Journal.

(article from Train Magazine)

Have a happy weekend,

Meg C.

It’s that time of year again – Regionals for the 2016 Crossfit Games starts this weekend! As in years past, you can watch the events live both directly through the Crossfit Games website and through YouTube. For those new to Regionals – here is some more information taken from the Crossfit Games website –

Regionals - IndEight regional competitions will take place over three weekends in May 2016.

Weekend 1: May 13 – 15: California, South, Pacific

Weekend 2: May 20 – 22: West, Atlantic

Weekend 3: May 27 – 29: Central, Meridian, East *Watch Athletes From Our Region Compete This Weekend At The EAST Regionals*

Scoring at the regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes (teams) earn points based on their finish (see charts). At the end of the weekend, the athlete (team) with the most points is the winner. Athletes (teams) who tie receive the same number of points. If an athlete (team) fails to complete an event within the time cap (for timed events), his or her score will be capped and will receive a 1-second penalty for each rep not completed.

Some events will have a minimum work requirement. For those events, if an athlete (team) fails to meet the minimum work requirement, they will not be eligible to move on to the next event. See the charts for schedules and descriptions of WODs for both Individuals and Teams.

Regionals - Teams


The Importance of Missing Lifts and Bailing out

By Dan Maggio

We’ve all seen it: that PR lift that made you cringe, cleans caught with feet splaying out to the side, snatches that look more like overhead presses. The topic of bailing out of a lift is absolutely critical if you plan on getting as far as you can in this sport. I would like to bring to light some of the obvious and not-so obvious reasons why (and how) you should learn to properly bail from and intentionally miss heavy lifts.

Why to Miss
Safety is the most obvious reason why bailing is acceptable and commonly employed. Not only is it dangerous to get stuck squatting a weighted bar on your body, but it can be even more catastrophic if you are engaged in Olympic Weightlifting and attempting a max lift without the instinctual knowledge of how to escape if things go south.

For instance, Norik Vardanian, an International Olympic Weightlifter, once said in an interview that before even learning the snatch and clean & jerk, his world-champion father Yurik Vardanian taught him how to miss before learning the lifts themselves.

Before attempting to use maximum weight (i.e. anything that starts to feel heavy) on your lifts, you NEED to know what to do if things go wrong. If you are about to thrust a metal bar over your head, knowing how to escape from potentially getting crushed will give you more confidence when going for that elusive PR. There seems to be a stigma towards bailing or failing a lift. There is no shame in failing lifts, since training smarter leads to more training days.

Another greatly overlooked reason of why to intentionally miss a lift deals with the technique and neurological side of lifting. Consistently missing lifts in training due to technical issues and improper form obviously does not equate to progress. So, why are athletes still “muscling” the weight up and straining to get the bar locked-out overhead? When the bar path is inefficient and your technique fails, then the lift may not be worth saving…even if you are strong enough. Every repetition should emphasize proper positioning and perfect technique, in order to construct the most efficient bar path through neural adaptation. Sure you got the bar up today, but not only did you subject yourself to injury, you have unintentionally taught your body an inefficient bar path. If you lose stable footing and have to dive under and save a lift, then the lift it may not be worth saving.

How to Miss
Intentional bailing from a lift should be done when there is concern of maintaining safety and ensuring proper form. How do you implement this into your training?
-3 misses due to technique constitute REMOVING weight off the bar.
-In order to add weight back on the bar:
-3 to 5 SOLID, STABLE, PERFECT lifts must be performed at the reduced weight (5% deduction or 5-10lbs)
-Shoot for technical proficiency, perfect technique, and safety.

When teaching/coaching weightlifting related lifts, remind the athletes how to intentionally dump the bar and bail out from a failed attempt. Emphasize that the FEET MUST ALWAYS MOVE in order to get the base of support out from under the falling bar. Prepping athletes with some drills on how to properly bail out from the weight can boost their confidence and knowledge when attempting max weight lifts.

Bailing out of the back squat: Release grip on bar, push chest and head UP to pop the bar off your back, JUMP feet forward to avoid the bar hitting your heals if you land on your knees.

Bailing out of front squat: Release grip on bar, drop the elbows as you simultaneously JUMP your feet back and push your hands to the ground. Not jumping your feet BACK can cause the dumped bar to crash on your thighs and knees. (This bail is the same as bailing out of a Clean.)

Missing the Snatch (in front): Actively EXTEND arms forward. JUMP your feet backwards.

Missing the Snatch (behind): Actively EXTEND arms backward (as if giving “Jazz Hands”). JUMP FORWARD quickly to avoid the bar landing on shoulders or back. It is vital to extend the arms backward fully to create more space and avoid collision.

Missing the Jerk: If the barbell is already moving forward, JUMP the body back while pushing the bar away. Similarly, if stability is not maintained and the barbell drifts backward, JUMP forward away from the weight.

Relatively new CrossFitters will want to hold onto the bar as long as possible in an attempt to “save the lift” when they either miss a lockout in the Jerk or feel unstable upon receiving the Snatch. Coaches need to remind their clients that when stability is lost, it is time to act with speed, let go of the bar, and jump away.

A movement that sacrifices form over weight can lead to unsafe lifting and crappy technique habits that will be harder to clean up. Dumping and missing lifts should be utilized when form breaks down, the lift becomes unsafe, and the bar path of the lifter’s technique is not advantageous.

As CrossFitters, we must strive to emphasize working SMARTER, while aiming to be as EFFICIENT as possible, in keeping VIRTUOUS to each and every movement we partake of, in and out of the box.

Article borrowed from BoxLife Magazine


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