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Hero WOD: Lee Rigsby

Little is known about this Hero presently, aside from he was taken from us not whilst deployed on an Operational Tour of duty, but when he was walking down a road close to his base. He survived the battle for Helmand but not the hatred of the streets.

The CrossFit community across the world will today be paying their respects to this fallen Hero. Please take an hour out of your day to do what we do best. Let everyone who asks know what we’re doing and why we’re doing it. He was taken from us, when he thought he was safe.

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

Rest In Peace Drummer Rigby – we shall not forget

Drummer Lee Rigby – Riggers

For time:

22 Cal Row
25 Squat Cleans (42.5kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders
25 Push Press (42.5kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row

When it gets hard remember why…..

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Source: http://www.crossfitcardiff.com/2013/05/24/wod-saturday-25th-may-2013/

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The Best CrossFit Competition Programming?

We came across this cool overview on METCON5.

Read the entire overview here: http://traininglog5.com/uncategorized/the-best-crossfit-competition-programming/

  • Crossfit Invictus Competition Training Programmed by CJ Martin who has worked with several top athletes including Josh Bridges and Camille Leblanc Bazinet.
  • Outlaw Programmed by Rudy Nielsen.  About a billion athletes following Outlaw qualified for regionals last year and Rudy programs a boatload of Olympic Lifts.
  • Crossfit New England’s Competitor WOD Ben Bergeron is well known in the Crossfit community for having one of the most successful affiliates, sending a strong team to the games every year and coaching a whole pile of top dogs.
  • MisFit Training Not as well known as the guys above, but worth a look.  The programming looks to be well thought out.  The cool thing about these guys is that they have built in scaling options for the volume of work (i.e. each day has mandatory components as well as optional pieces for those with the time)
  • MaxFit USA Has several distinct streams for Crossfit competition, powerlifting, and olympic lifting.
  • OPT Big Dawgs Blog Arguably, James “OPT” FitzGerald is the OG of games competition and the original Crossfit Games champ.

…

Whatever you choose, don’t make the mistake of bouncing from program to program when you don’t PR by 50 pounds in your first week.  Choose a path and give it time.  That being said, it is still important to measure and track your progress in a detailed crossfit training journal.  Blindly following a path without success is just as counter-productive.


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Mental Training for CrossFit (From Tabatatimes.com)

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Make sure to check out this inspiring article on Tabatatimes.com, a great reminder of how important the mental game is for your workout results – and experience. 

” …Great athletes and champions are often hailed as having outstanding mental toughness, inside or outside of the box, on or off the field of play. The good news is that you do not have to be born this way; you can develop and improve your own level of mental toughness. In our article on athlete self talk, Part 1 of this 3-part series on the mental side of CrossFit, we identified ways to prep mentally before a workout – that is, applying a foam roller (or a lacrosse ball, if you prefer) to the brain.

Here in Part 2, consider some practical advice about how to get through a difficult workout once it is under way. While it all sounds relatively simple, it still takes effort to apply under stress, so plan ahead. Next time you PR or find yourself truly embracing the next challenge, you’ll be more than happy you did…”

Read the article here:

http://www.tabatatimes.com/crossft-mental-training/


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We LOVE Barbell Complexes – part 2

Back in March, we posted a blog about barbell complexes – in case you missed it, check it out here: We LOVE Barbell Complexes 

The post was quite popular, so we figured that you might love BB complexes as well. For this reason, we decided to give you some new inspiration by sharing some of the best complexes we’ve done in 2013. Furthermore, we have also added some demonstration videos – we hope that you’ll like it!

Ditte & Sarah

Complex 1: Snatch Push Press / Overhead Squat

  • 3 Snatch Push Press
  • 3 Overhead Squat

Nice and simple, this complex is somewhat ‘low intensity’ but demands a well developed technique and especially a good mobility. If you are very inflexible, substitute Snatch PP with regular push presses (in front). If you are feeling playful, try adding snatch balance or altering the rep scheme.

Complex 2: Powercleans/ Frontsquats / Jerks 

  • 2 Power cleans
  • 2 Front squats
  • 2 Jerks (or shoulder to overhead anyhow)

This complex is fun, because the front squats will make the jerks so much more difficult than normally (Try it, and you know what we mean). Try this for max weight or use a fixed weight and go EMOTM (every minute on the minute) for a brutal workout.

Complex 3: Big Clean Complex (from CompetitorsWOD)

6 sets of the following Complex :

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
This complex is REALLY hard, especially on the grip and the quads/hips. It’s fun to do with a group of 2-3 persons competing against each other. Try finding someone that lifts about the same as you do in the clean and jerk and make a mini competition: Barbell starts at 35/50 kg and increase with 5-10 kg every round. Contestants take turns finishing the complex at the given weight. Once you fail to complete the complex, you’re out of the competition. The winner is the last person standing.


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Detailed Europe Regionals Schedule

Friday

Gates open for spectators @ 8:00

 

Team Event 1

Team Heat 1 9:00 – 9:20

Team Heat 2 9:20 – 9:40

Team Heat 3 9:40 – 10:00

Break 10:00 – 10:15

 

Female Event 1

Heat 1 Female 10:15 – 10:30

Heat 2 Female 10:30 – 10:45

Heat 3 Female 10:45 – 11:00

Heat 4 Female 11:00 – 11:15

Break 11:15 – 11:30

 

Male Event 1

Heat 1 Male 11:30 – 11:45

Heat 2 Male 11:45 – 12:00

Heat 3 Male 12:00 – 12:15

Heat 4 Male 12:15 – 12:30

Break 12:30 – 1:00

 

Team Event 2/3

Team Heat 1 1:00 – 1:25

Team Heat 2 1:25 – 1:50

Team Heat 3 1:50 – 2:15

Break 2:15 – 2:30

 

Female Event 2/3

Heat 1 Female 2:30 – 2:50

Heat 2 Female 2:50 – 3:10

Heat 3 Female 3:10 – 3:30

Heat 4 Female 3:30 – 3:50

Break 3:50 – 4:10

 

Male Event 2/3

Heat 1 Male 4:10 – 4:30

Heat 2 Male 4:30 – 4:50

Heat 3 Male 4:50 – 5:10

Heat 4 Male 5:10 – 5:30

Friday heats will be the same in the morning and afternoon events.

 

End of day 1: Heats for Saturday morning announced.

 

Saturday

Gates open for spectators @ 8:00

 

Team Event 4

Team Heat 1 8:30 – 9:00

Team Heat 2 9:00 – 9:30

Team Heat 3 9:30 – 10:00

Break 10:00 – 10:30

 

Female Event 4

Heat 1 Female 10:30 – 11:00

Heat 2 Female 11:00 – 11:30

Heat 3 Female 11:30 – 12:00

Heat 4 Female 12:00 – 12:30

Break 12:30 – 12:45

Male Event 4

Heat 1 Male 12:45 – 1:15

Heat 2 Male 1:15 – 1:45

Heat 3 Male 1:45 – 2:15

Heat 4 Male 2:15 – 2:45

Break 2:45 – 3:00

 

Team Event 5

Team Heat 1 3:00 – 3:15

Team Heat 2 3:15 – 3:30

Team Heat 3 3:30 – 3:45

Break 3:45 – 4:00

 

Female Event 5

Heat 1 Female 4:00 – 4:12

Heat 2 Female 4:12 – 4:24

Heat 3 Female 4:24 – 4:36

Heat 4 Female 4:36 – 4:48

Break 4:48 – 5:00

 

Male Event 5

Heat 1 Male 5:00 – 5:12

Heat 2 Male 5:12 – 5:24

Heat 3 Male 5:24 – 5:36

Heat 4 Male 5:36 – 5:48

Saturday afternoon heats will be reshuffled following the completion of event 4.

 

End of day 2: Heats for Sunday morning announced.

 

Sunday

Gates open for spectators @ 10:00

 

Team Event 6

Team Heat 1 11:50 – 12:10

Team Heat 2 12:10 – 12:30

Team Heat 3 12:30 – 12:50

Break 12:50 – 1:00

 

Female Event 6

Heat 1 Female 1:00 – 1:20

Heat 2 Female 1:20 – 1:40

Heat 3 Female 1:40 – 2:00

Heat 4 Female 2:00 – 2:20

Break 2:20 – 2:30

 

Male Event 6

Heat 1 Male 2:30 – 2:50

Heat 2 Male 2:50 – 3:10

Heat 3 Male 3:10 – 3:30

Heat 4 Male 3:30 – 3:50

Break 3:50 – 4:20

 

Team Event 7

Team Heat 1 4:20 – 4:45

Team Heat 2 4:45 – 5:10

Team Heat 3 5:10 – 5:35

Break 5:35 – 5:45

 

Female Event 7

Heat 1 Female 5:45 – 6:00

Heat 2 Female 6:00 – 6:15

Break 6:15-6:25

 

Male Event 7

Heat 1 Male 6:25 – 6:40

Heat 2 Male 6:40 – 6:55

Break 6:55-7:15

Female Event 7

Heat 3 Female 7:15 – 7:25

Break 7:25 – 7:35

 

Male Event 7

Heat 3 Male 7:35 – 7:45

Break 7:45 – 7:55

 

FINALS

Female

Heat 4 Female 7:55 – 8:05

Break 8:05 – 8:15

 

FINALS

Male

Heat 4 Male 8:15 – 8:25

Sunday afternoon heats will be reshuffled following the completion of event 6.


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Recovery and travelling/competition recovery

Still hitting it hard in various gyms while travelling / competition recovery?

Here are some tips for light weight recovery products – they fit into your suitcase and don’t weigh alot:

Especially he blackroll mini and the duoball fit into even the smallest bag!

Explore other great recovery stuff HERE

Good luck at Regionals to all the athletes participating!

Ditte & Sarah

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