SI Joint Area Pain (Lower Back) – The Basics

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2016 CrossFit Games – Event Correlation to Final Standings

The information below displays the correlation between the finishing positions of each event relative to the final standings at the end of the Games. If a workout has a correlation of 1, it means that it is 100% accurate in determining the final standings of the Games. In which case, the rest of the workouts…

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Open Prep 16.5 Warm Up, Tips & Strategies

And so it comes to an end! CrossFit Open 16.5 (repeat of 14.5) No time cap to complete 21-18-15-12-9-6-3: – Thrusters – Bar facing burpees Equipment – get some knee sleeves to protect the knees on the burpees if your knees are feeling tender Warm up – this needs to be aerobic in nature, so…

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16.4 Open Prep Warm Up, Tips & Strategies

Equipment Not much to say here, other than the set up of HSPU target. Check the guidelines and rules. * TIP: wait till after you’ve warmed up and performed some HSPU before marking your HSPU height Strategy General thoughts on this is to create an aerobic environment. Because of the higher reps on the movements, think…

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16.3 Open Prep, Strategies & Tips

16.3 – A let down for some, others ecstatic! So I’m going to explain this in two parts. The first part is for those who know that they don’t have Bar Muscle Ups or have only a few and know it’s going to be a struggle. The second part is for those that have MU’s…

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16.2 Open Prep Warm Up & Strategies

Week 2 here we go! So your chances of guessing the Open workouts are more difficult than winning the lottery. Especially this year. Non-the-less, it is what it is. Apologies upfront for some of the poor sound quality. Equipment Toes to Bar If you are used to the hand grips, then stick with them. Otherwise…

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Friday 04 March CrossFit

Strength/skill: 1). Back squat: work to heavy 1 rep – 15min   2). Single leg: 3 sets of either: In line lunges : 8 per leg. Split squats: 8 per leg – work to as heavy weight as possible, keeping tempo and form.   Conditioning: 5 Rounds of: 30 sec airdyne 3:30 rest

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Friday 4th March – Advanced Barbell & Strength Bias

Full warm up and prep as though you are about to complete 16.2. Go through all the physical, mental, joint, mobility prep work needed. Run through 16.2 for 2-3 sets @ 80% effort. Make notes of how it felt and what approach you will be taking when doing it tomorrow. This will be your plan…

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Thursday 3rd March – Advanced Barbell & Strength Bias

Guided yoga

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