“If you're going to live, you might as well do painful, brave, and beautiful things.”- Jeff Zentner
CROSSFIT OPEN 2021
CrossFit Open Workout 21.3 is:
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lbs./65 lbs. for the front squats and thrusters
Time cap: 15 min.
CrossFit Workout 21.4 is:
Immediately following 21.3, complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Unofficial Livestream Count: Yesterday a total of 112,620 people were logged into the Open announcement concurrently, according to our unofficial count. That includes 19,800 on Facebook and 93,420 on YouTube.
We caught up with Saxon Panchik before he took on his brothers, Spencer and Scott on the live Open announcement to hear about his strategy and preparation:
Panchik on being asked to do the live announcement and facing off against Spencer and Scott: “Any time I’m blessed with the opportunity to compete, especially on a live stage, and go spend time with people at HQ, I want to take advantage of that…I’d say we know each other pretty well,…. there’s going to be that brotherly rivalry, but I think we need to maintain that bigger picture of really what we are fighting for.”
Jeffrey Adler and Emma Cary were announced as the official winners of 21.2.
Notable: Emma Cary is the youngest athlete ever to win a CrossFit Open workout.
Here is the updated overall leaderboard after the 21.2 adjustments:
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CROSSFIT GAMES
21.2 Welcomes New Faces To The Top 50
While the CrossFit community is used to seeing the perennial names that top the leaderboard and dominate the sport, 21.2 brought forth some fresh new faces to the leaderboard. Compared to the 17.1 leaderboard, the front page of the 21.2 leaderboard looked significantly different, when it came to the names who dominated the workout.
One big thing: Looking at the front page of the 17.1 leaderboard, only 9 women and 4 men made it back to the front page. This means that 92% of the men’s top 50 and 82% of the women’s top 50 from 2017 made an appearance in the top 50 of 21.2.
This could be due partly to the fact that in order to receive the same placement in the top 50 that you did in 2017, you had to average about 49 seconds faster for the men and 56 seconds faster for the women.
While some athletes made the cut on improvements for their 21.2 score, many did not.
The following athletes made it back to the top 50 in 2021:
Look, it’s not a mystery why a lot of people start doing CrossFit.
It’s not to get ridiculously fit (although that happens) or improve strength to body weight ratio and cardiovascular capacity (which happens too). No no, it is something much more basic and primal than that.
It’s to look good naked. Based on the overwhelming amount of evidence we have now, CrossFit does in fact help us look good naked. So in my books, it’s a pretty good reason.
CrossFit Echo Park’s Shoe Donation Program for the Homeless Expands to Two More Gyms
Two months ago, we reported on Los Angeles-based CrossFit Echo Park’s initiative to donate lightly used gym shoes to Dignity Health California Hospital, located downtown Los Angeles, to be distributed to patients who come into the ER without shoes.
Two months later, Dr. Luke Palmisano, a doctor at the downtown hospital and member of CrossFit Echo Park, explained there has been so much demand for shoes in the last two months that they’re expanding the program to two more Los Angeles gyms—Depot Fitness and CrossFit Muse.
“We ripped through most of the donated shoes and still have a need at my small ER,” said Palmisano, adding that feedback from both CrossFit Echo Park and the hospital has been great.
Remind me: Shoe demand is so high atDignity Health because they see a high volume of patients from Los Angeles’ notorious skid row, an area of the city “densely populated with homeless (people) with high amounts of drug, alcohol and psychiatric illness,” Palmisano explained. As a result, many of them suffer from various foot problems, ranging from blisters and ingrown nails, to bone spurs, athletes foot and even trench foot caused from spending time shoeless in a wet environment.
Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.
Today’s workout of the week is programmed by Jason Grubb.
10-9-8-7-6-5-4-3-2-1
DB Deadlifts (50/35 lbs or 22/15 kgs)
Toes to Bar
DB Lateral Hop Over’s (over+back=1)
Time Cap: 18 Minutes
Some advice from Jason: “This workout is SPICY if you move quickly. That doesn’t mean you sacrifice form and technique. But I’m hoping you can go all out and keep the reps unbroken. Transition quickly between movements – one breath only – and get to work on the next movement. You’ll be surprised how challenging the DB lateral hop over and backs are!”
To inquire about submitting an upcoming workout of the week, shoot us a note.
THINGS TO...
...LEARN
A New Jerk Cue
Many athletes struggle with pushing the bar forward in the push or split jerk. If you're coaching athletes with this issue (or if you are one of them), try cuing them to push the bar back immediately after driving it off their shoulders. Learn more about why this cue is so useful in this video from coach Greg Everett at Catalyst Athletics.
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The glute bridge is a great accessory movement to help build a strong posterior chain. This variation -- the weighted, single-leg glute bridge -- forces you to stabilize your core. If you are short on equipment or just want to change things up, add this into training for solid gains.
Do you want to learn how to walk on your hands? Then you need to try this super simple program from Brent Fikowski and the team at Train Your Weakness. The program is built to be added into your normal training and will teach you how to walk on your hands in just six weeks.
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Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] to be featured.
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