Score submissions are due in three separate blocks. The first score submission deadline, for tests 1 and 2 are due by 12:00 PM PT on Friday, April 9; the second score submission deadline, for tests 3 and 4 are due by 12:00 PM PT on Saturday, April 10, the final score submission is due by 12:00 PM PT on Sunday, April 11.
Here are the floor plans for all five workouts and the updated equipment list.
Inside Invictus: The first episode of the new video series from CrossFit Invictus focuses on Dani Speegle’s journey to the Quarterfinals in 2021.
Jacob Heppner, the recently retired Games veteran, has partnered with the WOD Life to create a custom line of clothing and some boxing shorts.
Mayhem Missions partnered with Samaritans Purse to help those recovering from tornado damage in Ohatchee, AL.
Lemon Lime? Pom Guava? Get Great Hydration Flavor for Less at the O2 Spring Sale Event
Fact: healthy hydration need not taste terrible. Pay less for the proof during O2’s Spring Sale Event – your chance to save more than ever before on every flavor under the spring (and summer) sun.
New to O2? Try the Recovery Variety 12-Pack and taste all four amazing flavors for 27% off – a limited-edition pack that always sells out fast. Get three cans each of Lemon Lime, Blackberry Currant, Grapefruit Ginger, and Orange Mango.
With the leaderboard for the 2021 CrossFit Open now officially locked, it also means that we are officially at the end of the season for all 16 newly created adaptive divisions. It’s a massive undertaking to create these divisions and make them accessible for this portion of the CrossFit community, and while many would love to see the season extended for them in the future, even having these divisions is a great step in the right direction.
Participation: This year there were a total of 645 men and 444 women who registered for one of the adaptive divisions. The highest number of registrations for both men and women was in the Lower Extremity division with 196 men and 107 women registering. Similarly, the lowest number of registrations for both genders was in the Seated Athletes (with hip) divisions which saw 18 men and 17 women register.
Competition: There was a wide range of competition at the top of the leaderboard in the adaptive divisions. The closest races were in the Women’s Seated (with hip) division, which came down to a tie-break, and the Women’s Intellectual, which was a one point victory. Six other divisions were decided by between two and five points, an additional five divisions were decided by between six and ten points, while the final three divisions were eventually won by at least ten points, with the largest margin of victory coming by 20 points in the Men’s Intellectual division.
As nutrition consultants for several years now, we have had, on a number of occasions, the frustrating experience of a client reporting back after a recent visit to their primary care physician to tell us that their A1C is high and they will be starting Metformin.
“Did your doctor ask about your current nutrition or weight loss progress?” No.
“Did they give you any nutrition advice?” Yes, they said to eat healthy.
“Do you know what Metformin is or how it works?” No.
“Do you know there is a black box warning on it? Do you know what a black box warning is?” No.
Waylon Richter: Injured and Bed Ridden to Squatting 405 Pounds, Coaching CrossFit
In 2014, Waylon Richter started experiencing numbness, weakness and pain in his body that stemmed from his neck, through his back, sometimes all the way down to his toes.
“I couldn’t get comfortable laying down or standing up…I was in constant pain,” said Richter, who was 32 at the time.
The details: Doctors determined Richter had both cervical spondylosis, a degenerative disc condition affecting the neck, and degenerative spondylolisthesis, a condition that occurs when one vertebra slips forward over the one below it.
Richter, who also has rheumatoid arthritis, was in so much pain he was forced to stop working his job as a mechanic and spent his days at home, often sitting in a chair with his legs propped up at a certain angle to ease his pain, popping 15 to 20 Vicodin a day.
After one year year of living like this, Richter began seeing a physical therapist who started getting him moving. It turned on a lightbulb on in his head, he explained, that maybe more movement, not less, was what he needed to heal.
That’s when he took matters into his own hands and began educating himself at home about regaining mobility and strength. He started by reading Mark Rippetoe’s Starting Strength: Basic Barbell Training and Kelly Starrett’s Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance and began implementing what he learned.
30 Over 30: Men and Women To Keep Your Eyes On During Quarterfinals
Since the inception of the masters division in CrossFit, there has always been the option for athletes to forgo their invitation and instead choose to continue competing in the individual men and women’s division. While in the past, it was rare to see anyone over the age of 35 topping the Open leaderboard, just as the younger athletes have continued to get fitter over the past ten years, so have the older athletes.
One big thing: While a quick scan of the leaderboard reveals most athletes to be in their early to mid-twenties, and even some in their teens, it’s important to note that there is a large pool of athletes in the masters division who are also legitimate contenders in their continent for semifinals. Here are the 30 men and 30 women over the age of 30 to keep your eyes on during quarterfinals as they push to progress to the semifinal stage of the season.
On the cusp of masters (33-34): While these men might not be in masters yet, they are strong candidates to transition into the masters categories in the next two years, but are still managing to hold their own against athletes nearly a decade their junior and will likely still continue to compete at the individual level despite their dual status as a masters athlete.
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 Dave Hippensteel.
5 Rounds for Time:
50 Double Unders
5 Ring Muscle-Ups
10 Power Snatches (95/65 lbs or 45/30 kgs)
Rest 5 Minutes then:
3 Rounds for Time
15 Burpee Box Jump Overs
5 Bar Muscle-Ups
10 Deadlifts (225/185 lbs or 105/85 kgs)
Time Cap: 25 Minutes
Some advice from Dave: “Smart pacing, remember you can’t win on the first round but you can lose.”
Do you feel one side is working harder than the other when you're performing pull-ups? It could be your shoulder blade mobility. Try these simple exercises from Squat University to mobilize your shoulders and smooth out your pull-ups.
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