The Crossfit Open workout 16.1 is out and it's not for the faint hearted.
The first of five workouts throughout the open competition consisted of the following:
- 20 minutes AMRAP (As many reps as possible)
- 25ft Overhead Lunge (5ft per rep)
- 8 burpees
- 25-ft. overhead walking lunge
- 8 chest-to-bar pull-ups
- Men lunge 95 lb.
- Women lunge 65 lb.
One to watch, athlete Emily Abbott who took last years eighth place, completed a mighty 290 reps!
We spoke to our Personal Trainers competing in this year's games to see what they made of this year's first challenge.
Personal Trainer Liam Scott, 26, from Crossfit Southeast Witham, has been training 6 times a week, rotating strength, skill and endurance as well as completing WODs (Workout of the Days) and previous open workouts in preparation for this years challenge. Liam gave himself a trial run competing in The Icon Online Championship last month, where he took 34th place. Prior to the games, he told us, “I’m excited for the open to get started and see what crazy stuff is in store for us over the next 5 weeks, preparations been going well!” We’re excited too Liam, so let's see how he got on with 16.1.
“The moment I saw 16.1, I knew it would be a great test. Overhead walking lunges are a rather difficult exercise and with 42.5kg overhead, let’s just say it’s not going to get any easier. I watched Emily Abbott do the workout live via the Crossfit website which got me more excited” he said.
There were 10 other athletes competing from Liam’s box, which created a great atmosphere with all the competitors spurring each other on.
“When I noticed that the other guys were scaling down and using 30kg front rack lunges and only getting 6 rounds it made me more nervous about my turn, but on the beeps I started with my power snatch to get the 42.5kg above my head and the first 25ft walking lunges began. They were definitely the hardest part of the workout, but once I’d done 2 rounds I started to relax a lot more, like everything I’d been working towards was starting to come together.”
When the clock struck Liam completed a whopping 205 reps, his legs were cramping and he even had to go outside in fear of being sick, but he didn’t give in. When we asked how he felt the rest of the day, he joked it “wasn’t too pleasant either”.
In true macho competitor style Liam was chuffed to have beaten his best friend and coaches score, he told us he is “confident for the rest of the open” and is currently sitting around 600th in England. Watch this space with Liam, we have a feeling the best is yet to come.
Our female athlete Beth, 42, is a Personal Trainer and a great lover of the outdoors, she has been Crossfit training for two years but this was the first open which she completed without scaling the workouts (well done Beth). At just over 5ft Beth has well and truly proved herself small and mighty.
She told us, “16.1 was a good workout for me. My first RX! The overhead lunges were not a problem nor the burpees. I have only just started being able to do chest to bar pull ups so these were the real challenge as Rounds progressed.” Despite having to go down to singles there was no stopping Beth and she gave it her all til the very last rep.
“Overhead lunges are a challenging move for the shoulders and core primarily more than the legs, well in my case anyway. It was good to see them included.”
Beth has proven that lifting heavy doesn’t make women bulky and has toned up and lost weight since starting her Crossfit training and following a healthy diet.
“I never push myself over the edge...I'm too old now and it takes too long to recover” she joked. When we asked her about her aches, she rather modestly told us they “weren't too bad”. Clearly age is just a number because Beth could outperform women half her age and twice her height with her inspirational performance.
Crossfit 16.1 has no age limit, whether you're 26 or 42, what the Crossfit open shows is if you’re prepared to work, it pays off. The diversity of entrants and spontaneity of the workouts are what makes the open so exciting. These Personal Trainers have proven they’ve got what it takes and we will be following their progress over the next few weeks of the competition. They’re ready, so bring on 16.2!
If you want to try Crossfit yourself but are intimidated by the challenge why not scale down the workout and give it a try next time you're at the gym, without the pressure of competing.
Everyone knows the first rule of Crossfit is you must always talk about Crossfit, in fact, this is probably most Crossfitters, second, third, and fourth rule.
But whilst most of us probably struggle to get get a word in edgeways with a Crossfitter, how much of what they’re saying goes in one ear and out of the other? How much do we actually know about Crossfit, what it is and what is all this hype about the open for?
What is Crossfit?
“The sport of fitness”, according to their website. Crossfit is constantly varied functional movements performed at high intensity. CrossFit attempts to optimise physical performance in 10 fitness categories:
- Cardiovascular and Respiratory Endurance
A combination of gymnastics, powerlifting, Olympic weightlifting, kettlebells, plyometrics and advanced conditioning workouts form the basis of each Crossfit WOD. WOD? In case you hadn’t already noticed Crossfitters have come up with their own lingo and WOD is probably the first translation you’ll need, it stands for “workout of the day”. The workout of the day is posted online for Crossfitters to complete in their Crossfit ‘box’, or gym to you and I. The regime follows three days on, one day off. The CrossFit program is driven by data, accurate scores, weights and times are recorded on the website by participants on a leaderboard that can be viewed at anytime. Another rule of being a Crossfitter, you must know your position on the leaderboard at all times and show non-Crossfit outsiders at every (and any) given opportunity.
You can find the WOD on the Crossfit website and anyone can try it, although to earn your bragging rights for your position on the leaderboard you need to register and obviously have a high level of fitness.
Crossfit Lingo: How to tell your Pood from your Snatch
Believe it or not, these acronyms are not as crude as they sound.
AMRAP: As many rounds or reps/rounds as possible.
ATG: Ass to grass.
CFWU: Crossfit warm up.
EMOM: Every minute on the minute.
GTG: Greasing the Groove - Doing multiple sets of an exercise throughout the day, but not to failure.
HSPU: Handstand push up.
MetCon: A metabolic conditioning workout. Usually with lighter weights at a higher intensity and speed.
Pood: A weight measurement used by the Russians for kettlebells. 1 pood =16 kg/35 lbs; 1.5 pood = 24 kg/53 lbs; 2 pood = 32 kg/71 lbs.
PR: Personal Record
Rx’d: As prescribed; as written. WOD completed without any adjustments.
Snatch: Not the movie or anything else, The snatch overall goal is to use a wide grip to lift a barbell from the floor to an overhead position in one fluid and lightning-fast motion.
T2B: Toes to bar.
WOD: Workout of the day.
Crossfit Heroes get all the Girls
Confused? Don’t be - it's more Crossfit lingo, no wonder they talk about it so much, it's hardly in short supply!
Girls - Crossfitter get through all of them. The ‘girls’ are a series of benchmark workouts, created by Crossfit HQ that are universally known amongst the Crossfit community.
Heroes - A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD’s.
The Crossfit Games Open 25th February 2016
The Open is the biggest event on a Crossfitters calendar and promises to find the “fittest on the earth”. 27,2661 athletes aged 13-84 entered their scores last year with a whopping 9,400 of 13,000 affiliates worldwide hosting the weekly events in 2015. This premier test of fitness begins with a 5 week warm-up, every week for 5 weeks a new workout is released on Thursday. Athletes then have from Thursday through to Monday to complete their workout and submit their score, by either competing at a registered affiliate or recording and uploading the proof of their workout. The Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. The week's workout is released each Thursday at 5 p.m. PT. Each time a workout is released, athletes will be given two versions: Rx'd and Scaled. The Scaled option is designed to be accessible to the vast majority of athletes, with reduced loading or less challenging movements, whereas Rx'd will challenge the world's elite.
The Open is really a chance to celebrate fitness, for all athletes to come together and show what they’re made of as well as learn new skills. After 5 gruelling weeks the best of the 17 regions worldwide qualify for the second stage of the competition—regionals. The regionals are a live, three-day competition held over three weekends in May (May 13 - 29, 2016). The top athletes from two or three regions combine, and compete for five qualifying spots in the CrossFit Games. The season ends with the 2016 Reebok CrossFit Games grand finalé at the StubHub Center in Carson, California on July 19 - 24, 2016. At this point in the season, the field has been whittled down from hundreds of thousands of athletes in the Open to the world's fittest 40 men, 40 women, 40 teams, 40 teenagers, and 200 masters. The CrossFit Games rank the world's fittest, and determines who is the “Fittest on Earth”.
The beauty of the games is that no-one knows what’s coming next, competitors can watch previous years, but no event will ever be the same. Each year the games develop to surprise and challenge the competitors in new and exciting ways from dusty hill sprints to sandbag carries to ocean swims and endurance events.
Even if you're not brave enough to enter, the Crossfit games are great to watch and the leaderboard can be viewed at any time throughout the competition via the website.
Crossfitters have compared the feeling of RX’ing their first workout to their wedding day or the birth of their first child, so I’m guessing it’s a pretty good feeling. If you do give it a go, I’d say we’d love to hear about it, but I’m certain once you’ve become a Crossfit convert, you’ll tell us anyway!