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Meet The Winners Of The 2016 CrossFit Regionals

Meet The Winners Of The 2016 CrossFit Regionals

The Regionals are the second phase of the CrossFit annual competition cycle! The 40 fittest men and women along with the 30 fittest teams from each region (The larger South Regional has 50 men, 50 women, and 40 teams) compete in hopes of qualifying for the Reebok CrossFit Games in Carson, California.

Did you know that the starting barbell for the 2012 Snatch Ladder Regional Event weighted 155/105 lb. while this year’s starting barbell weighted 185/135 lb? The standards for strength and agility are evolving at an incredibly fast pace in the CrossFit world! Superman and Catwomen have some work to do if they want to keep their superhuman titles because some of these CrossFit athletes are just short of being supernatural!

Now, let’s take a closer look at our first place finishers (Men, Women and Teams) from every region!

  • Atlantic Regional

    • Individual Women

      • Emily Bridgers :
        • Age : 28
        • Total Points : 602
        • Bridgers finished within the top 10 in all of the events this year. This is also her third consecutive time winning Regionals! She secured that top spot by a considerable margin, too. Anna Tunnicliffe took 2nd with 533 points and Meg Reardon finished close behind Tunnicliffe with 528 points.
    • Individual Men

      • Ben Smith
        • Age : 26
        • Total Points : 618
        • Smith remained quite cozy on top of the leaderboard at the Atlantic Regionals, he took three event wins and his ‘worst’ finish  was a 7th place! The reigning ‘Fittest Man on Earth’ will not go down without a fight, he showed up to Regionals fitter than we had ever seen him before! Finishing behind him was the 2015 Atlantic Regionals winner, Noah Ohlsen, with 560 points followed by Travis Mayer with 531 points.
    • Team

      • Team Soul
        • Members : Dillon Betancourt, Rey Fernandez, Todd Smith, April Lowe, Danielle Lopiz, Lilly Bertz and Melissa Alonso
        • Total Points : 803
        • Three seems to be the magic number in the Atlantic because this team also came home with three event wins! Throughout the weekend, they managed to maintain their top position. After every event, the other teams would move around the leaderboard like popcorn but not Team Soul, from event 1 to the moment they stepped off the competition floor they clung to first!
  • California Regional

    • Individual Women

      • Lauren Fisher
        • Age : 22
        • Total Points : 563
        • The 2014 Games competitor will be back in Carson this year. Fisher was hungry for a victory after failing to qualify for the Games last year and her hard work paid off! Sometimes, disappointment can be the springboard to success! After winning event 3, it was clear to everyone that she was a force to be reckoned with.
    • Individual Men

      • Josh Bridges
        • Age : 32
        • Total Points : 598
        • Bridges had redemption on his mind during Regionals since he also failed to qualify for the 2015 CrossFit Games. In the past year, Bridges left the military and was able to focus a lot more on his training. He started off with a 10th place in event 1 but quickly moved up the leaderboard after finishing in the top 3 in the following four events. He looked fired up and unstoppable! It must’ve been the new stache!
    • Team

      • Diablo CrossFit Anejo
        • Members : Jamie Lee, Kyle Zozaya, Kyle Kleinschmidt, Pete Lemone, Kaitlin Kopp, Kayla Clark, Vanessa Santillan and Whitney Heuser
        • Total Points : 822
        • With four event wins and two 2nd place finishes, it was clear that they meant business! Their secret? Tequila! Their team bio on the CrossFit Games website states that ‘They start with Tequila and end the Games with more Tequila’! Now, that’s a competition strategy I would be willing to try!
  • Central Regional

    • Individual Women

      • Sheila Barden
        • Age : 28
        • Total Points : 565
        • One word describes Barden, fierce! In fact, she previously played on a all-boys’ tackle football team! She earned four finishes inside the top 3 including two event wins and it was just enough to earn herself the Regional title. The race was incredibly tight, she edged out Stacie Tovar by only 1 point!
    • Individual Men

      • Scott Panchik
        • Age : 28
        • Total Points : 582
        • Panchik stayed close to the top of the leaderboard all weekend but it was only during the last event that he snatched his first event win! Consistency is his secret oomph! He might not win many events but he’s always close behind the others and ready to climb up the leaderboard when it matters. In fact, that’s how he won Regionals last year, his best finish was only a third place but he managed to grab the Central Regional title anyways!
    • Team

      • CrossFit Mayhem Freedom
        • Members : Jake Lockert, James Hobart, Matt Hewett, Richard Froning Jr., Elly Kabboord, Kristin Reffett, Lauren Neal and Lindy Barber
        • Total Points : 815
        • As the reigning ‘Fittest Team On Earth’, they are probably the most famous team out on the competition floor! Team captain, Rich Froning, won the ‘Fittest Man On Earth’ title for 4 straight years (2011-2014) and he led CrossFit Mayhem Freedom to a team victory at the 2015 Games!
  • East Regional

    • Individual Women

      • Katrin Tanja Davidsdottir
        • Age: 23
        • Total Points : 568
        • The 2015 CrossFit Games champ moved from Europe to compete in the East Region this year! The women from the East region proved to be a fierce crowd but Davidsdottir was up for the challenge. She edged out Carol-Ann Reason-Thibault for the top spot by 14 points while Michele Letendre took 3rd. It was a tight race among the East Regional women with only 52 points separating 1st and 5th place! If there’s one thing Katrin could work on before the Games it would have to be those legless rope climbs!
    • Individual Men

      • Mathew Fraser
        • Age : 26
        • Total Points : 670 (only 30 points away from a perfect score!)
        • You’ve surely heard about Mat Fraser’s amazing performance this year, conquering five out of seven events! He won the 2015 East Regionals by an impressive 74 points ahead of Alex Vigneault but that (apparently) wasn’t enough for Mat, he extended that lead this year by 84 points. Yes, Mat Fraser finished ahead of second place, Albert-Dominic Larouche, by 158 points!
    • Team

      • Team Dynamix
        • Members: Christian Harris, David Charbonneau, Farouk Houssein, Ian Berger, Amy Dracup, Andrea Ager, Becca Day, Carissa Mueller
        • Total Points : 795
        • Team Dynamix is a well-rounded team, they weren’t always THE best team on the floor but they never finished outside of the top 6! In fact, they walked away with only 2 event wins while the second place team, CrossFit Parallax, finished the weekend with 4 event wins! As you can imagine, it was a tight race with only 4 points separating the top 2 teams!
  • Meridian Regional

    • Individual Women

      • Ragnheiður Sara Sigmundsdottir
        • Age : 23
        • Total Points : 650
        • The  ‘Fittest Women on Earth’  title slipped through Sigmundsdottir’s fingers during the very last event in 2015! However, from her performance at this year’s Regionals, it’s clear that she won’t let that happen again! She looked focused and hungry for victory, she could very well grab that title in Carson this July! The other powerhouses joining her in Carson from the Meridian Regional are Annie Thorisdottir, Kristin Holte, Samantha Briggs and Thuridur Erla Helgadottir.
    • Individual Men

      • Björgvin Karl Guðmundsson
        • Age : 23
        • Total Points : 618
        • After finishing second at Regionals in 2015, Guðmundsson was aiming for the Meridian title this year. And… he didn’t just win, he won by an impressive 85 points. He made sure the other competitors knew he would be a force to be reckoned with right from the start by wining the two first events! He made it look kind of easy, too!
    • Team

      • Nordic OPEX
        • Members: Blaine McConnell, David Shorunke, Gebriel Rutensköld, Simon Nybacka, Anna Viggedal, Bjork Odinsdottir, Camilla Salomonsson Hellman, Jenny Jacobsen
        • Total Points : 835
        • Nordic OPEX finished within the top 5 for each of the 9 events! They also finised their long and strenuous weekend with an incredible finish, they won event 9 by completing the workout almost an entire minute before CrossFit Yas who took second place in that event. Now, that’s called ending with a BANG!
  • Pacific Regional

    • Individual Women

      • Kara Webb
        • Age: 26
        • Total Points : 665
        • This women needs no introduction! After setting the impressive event 1 record of 5:29:82 during the first weekend of the month-long Regional competitions, we were reminded by broadcasters of every region, week after week, that Webb’s time was the time to beat. Did anyone beat her time? No, but almost! Katrin Tanja Davidsdottir finished with a time of 5:30:26! It was a close one! With four event wins and her ‘worst’ finish being a 4th place, Webb is surely in contention for the overall ‘ 2016 Fittest Women on Earth’ title in Carson.
    • Individual Men

      • Rob Forte
        • Age: 29
        • Total Points : 555
        • There was a bit more variance across the leaderboard on the men’s side, Forte won event 4 and event 6 but also had a 24th place finish on event 2 and a 12th place finish on event 3. However, it was enough to win! Last year, Khan Porter finished ahead of Forte by 10 points but this year Forte surpassed James Newbury by 19 points and Khan Porter by 22 points. These top 3 athletes have incredible athletic capabilities, it was really anyone’s game!
    • Team

      • Zaks Pack East Tamaki
        • Members : Callum Gifford, Mike Rankin, Richard Idoine, Zak Nothling, Gemma Root, Kirsten Palmer, Megan Signal and Nicola Hanna
        • Total Points : 820
        • Zaks Pack East Tamaki is trying to improve from their 37th place at the 2015 Reebok CrossFit Games last year and they are well on their way to do so! This team’s consistency played a big role in their success during the regional competition, they maintained all of their finishes within the top 6 with 3 event wins!
  • South Regional

    • Individual Women

      • Camille Leblanc-Bazinet
        • Age: 27
        • Total Points: 581
        • The variety of the workouts this year created a very unsteady leaderboard throughout the weekend, especially in the South! Even with two finishes outside of the top 10, Leblanc-Bazinet did enough to secure her Regional title once again! With some top athletes, like Margaux Alvarez, changing regions and other athletes retiring, the new comers of the South had a chance to prove themselves and they sure did! Leblanc-Bazinet will be joined by four athletes making their Carson debut this year. They are : Whitney Cappellucci, Alexis Johnson, Tennil Reed and Candice Wagner.
    • Individual Men

      • Roy Gamboa
        • Age : 29
        • Total Points : 578
        • Is it possible to not win any of the Regional events yet still win Regionals? Yes it is, Gamboa did it and he won by a solid 42 points! It was a much tighter race between 2nd place and 5th place with only 20 points separating them. Well-rounded athletes clearly have the upper hand in this competition, it’s not necessarily the event winners that take home the Regional titles, it’s the athletes that can manage to stay as close to the top five throughout the entire weekend. …Unless you’re Mat Fraser, then you just win everything!
    • Team

      • #TeamDensity
        • Members : Ashton Jones, Blake Aulds, Bradly Espinosa, Marco Coppola, Alexis Burgan, Dalin Kennard, Lindsay Schutzler and Nicole Capurso
        • Total Points : 758
        • #TeamDensity followed in Roy Gamboa’s footsteps by winning Regionals without winning any specific event. However, they finished seven of the nine events within the top 5 which bumped them to an overall win! Rockwell CrossFit finished just behind them with only 26 points separating the two spots. #ConsistencyIsKey
  • West Regional

    • Individual Women

      • Carleen Mathews
        • Age : 32
        • Total Points : 605
        • Did you know that Mathews has ‘CrossFit’ tattooed on her heart? Now, that’s true love! There’s a reason she keeps CrossFit so close to her heart, it has allowed her to overcome a troubling phase in her life. As we’ve all been able to witness, ‘troubled’ and ‘unsettled’ are not words that describe Mathews now, ‘strong’ and ‘powerful’ are more fitting. Although Emily Abbott and Margaux Alvarez put up a great fight for the top spot, Mathews claimed it with 42 points ahead of runner-up, Emily Abbott!
    • Individual Men

      • Brent Fikowski
        • Age : 25
        • Total Points : 623
        • After getting bumped out of the top five qualifying spots at last year’s West Regional, Fikowski had a fight or flight decision to make. Was it his time to quit or to train harder? Thankfully, he chose the latter and it paid off!  The hunger for redemption is powerful, not only did he qualify for Carson but he also won the West Regionals… by a lot! He finished 70 points ahead of Ben Stoneberg who finished second.
    • Team

      • Boise CrossFit Rainbow
        • Members : Andy Rosenbaum, Cameron Pernich, Drax Delfico, Sun Chang, Caitlin Anderson, Christie Thorwart, Dani Mosbrucker and Johanna Schroeder
        • Total Points : 850
        • After making their first appearance at the Games in 2014, they are back and stronger than ever! They’ve been called underdogs in the past but with this win under their belts, Broise CrossFit Rainbow have shown the world their true colors! Watch out, these guys will be legitimate contenders for the title in Carson!

As we’ve said before, the standards are higher than ever and the events are getting harder, too. In fact, none of the teams were able to finish all of the events under the time cap this year.

So, have you booked off July 19th to July 24th? Get ready for an incredible showdown!

Content Source : CrossFit Games Leaderboard

Photo Source : CrossFit Website

The Stories Behind The Hero WODs

The Stories Behind The Hero WODs

Do you know how the Hero WODs started? Do you know who you’re honoring every time you perform one of these grueling workouts? Look no further, we’ve got you covered!

There’s something special about the Hero WODs, some are incredibly long, others are unbearably heavy and most of them are just downright difficult. However, they’ll never be harder than the physical effort needed to combat under Afghanistan’s scorching heat. That’s what makes them meaningful, they give us a chance to dedicate a bit of sweat and pain to honor the men and women who gave up everything they had.

How did it all start?

The Hero WODs started back in June 2005 when a Taliban military group attacked four US Navy Seals in the afghanistanian mountains. Three of the four men died during the ambush, among these fallen soldiers were Petty Officer 1st Class Jeff Taylor,  Lt. Micheal McGreevy and Lt. Micheal Murphy. They were not only soldiers but also crossfitters, too. And since CrossFit was rapidly gaining visibility across the world, CrossFit HQ was given the opportunity to use their exposure to honor these fallen soldiers. That’s when the first three Hero WODs were created.

How can you submit a request to create a Hero WOD?

Did you know you can submit a WOD to honor a Hero? Well, you can!

These are the requirements to create a Hero WOD :

1.The Hero must be killed in the line of duty
2. The Hero must be a known CrossFitter
3. The Memorial workout must be requested by colleagues
4. The Hero’s surviving family needs to bless the memorial WOD
5. CrossFit HQ will need a high resolution photo of the Hero that is generally 1600 pixels by 1200 pixels
6. The date of the Hero’s death must be provided
7. The Hero’s rank and nickname (if there was one) must be provided
8. The Hero’s spouse and children must be provided – (send CrossFit HQ the spouse’s name, number of children, etc.)
9. The Hero’s favorite workout or exercises must be provided. Please let CrossFit HQ know what those are as they will take that into consideration when creating a WOD.

You can submit this information in this format to CrossFit HQ at and they will consider creating a new hero WOD!

The Hero WODs

Here are a few of the best-known Hero WODs along with sections of their heroic stories. New Hero WODs are constantly being added to the list so you may want to consult the CrossFit website to see the complete list of these workouts. ALL of these WODs are equally symbolic and special and here are ten of the (debatably)best-known ones!

Micheal Hero WOD


  •  Michael
    • Lt. Micheal McGreevy was one of the three men killed during the 2005 attack. Murph, JT and Micheal are the men that inspired the CrossFit community to honor the fallen soldiers by creating WODs bearing their names.
      • 3 rounds for time

        • 800m Run
        • 50 back extensions
        • 50 sit-ups



  • JT
    • Officer Jeff Taylor was also part of Lt. Micheal Murphy’s team, he was also part of the three men killed in the 2005 Afghanistan ambush.
      • 3 rounds for time of 21-15-9 reps
        • Handstand push-ups
        • Ring dips
        • Push-ups



  • Murph
    • As mentioned above, Lt. Micheal Murphy was also one of the fallen soldiers in the 2005 Afghanistan attack who inspired the creation of the Hero WODs. During the unexpected attack, he found himself in a low reception zone so he walked across dangerous grounds in order to call for backup. He suffered a gun shot wound part way through this call but was able to finish the call and go back to help his men. Unfortunately, he succumbed to his injuries. To honor him, Murph was created. This combination of exercises was his favorite, he had originally named this workout Body Armour!
      • For time, A weight vest is recommended but optionalMUrph Hero WOD
        • 1 mile Run
        • 100 pull-ups
        • 200 push-ups
        • 300 squats
        • 1 mile Run



  •  Nate
    • U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy was killed in 2008 during a combat operation that took place in Iraq.Nate Hero WOD
      • AMRAP in 20 minutes
        • Muscle-ups, 2 reps
        • Handstand push-ups, 4 reps
        • 2-pood kettlebell swings, 8 reps
    • You might be more familiar with a similar workout, The Regional Nate WOD that was performed during the 2016 Regionals, that WOD consists of 10 rounds for time of 4 strict muscle-ups, 7 strict handstand push-ups and 12 kettlebell snatches.



Randy Hero WOD

  • Randy
    • LAPD veteran and SWAT team member, Randy Simmons, was killed Feb. 7, 2008, in the line of duty.
      • For time
        • 75 reps of power snatches at 75 lbs.
        • CrossFit Fact: Dan Bailey can do Randy in 2:18!



  • DT
    • U.S. Air Force Staff Sgt. Timothy P. Davis, was killed while supporting operations in OEF when his vehicle was struck by an IEDDT Hero WOD
      • 5 rounds for time
        • 155-lb. deadlifts, 12 rep
        • 155-lb. hang power cleans, 9 reps
        • 155-lb. push jerks, 6 reps



  • The Seven
    • This WOD honors 7 CIA officers and one Jordanian officer. They were killed in 2009 by a suicide bomber after posing as potential informants reporting on Al Qaeda.
      • 7 rounds for time
        • 7 handstand push-upsCIA Seven Hero WOD
        • 7 135-lb. thrusters
        • 7 knees-to-elbows
        • 7 245-lb. deadlifts
        • 7 burpees
        • 7 2-pood kettlebell swings
        • 7 pull-ups


  • Tommy V
    • Senior Chief Petty Officer, Thomas J. Valentine, was killed on February 13th, 2008, during a training accident in Arizona.
      • For time
        • 115-lb. thrusters, 21 repsTOMMY V Hero WOD
        • 15-ft. rope climbs, 12 ascents
        • 115-lb. thrusters, 15 reps
        • 15-ft. rope climbs, 9 ascents
        • 115-lb. thrusters, 9 reps
        • 15-ft. rope climbs, 6 ascents



  • Lumberjack 20
    • This workout honors the victims of the Fort Hood terrorist attack in Texas. On November 5th 2009,  a terrorist named Major Nidal Hasan killed 12 soldiers, 1 civilian and wounded 43 others. U.S. Army Spc. Frederick Greene, Pfc. Aaron Thomas Nemelka, Pfc. Michael Pearson, and Spc. Kham Xiong, along with 11 of the wounded were active CrossFit athletes at Lumberjack CrossFit.Lumberjack 20 Hero WOD
      • For time
        • 20 deadlifts at 275-lb.
        • 400m Run
        • 20 kettlebell swings (2 pood)
        • 400m Run
        • 20 overhead squats at 115-lb.
        • 400m Run
        • 20 burpees
        • 400m Run
        • 20 chest-to-bar pull-ups
        • 400m Run
        • 20 box jumps, 24-inch box
        • 400m Run
        • 20 dumbbell squat cleans at 45-lb.
        • 400m Run


  • Nutts
    • This WOD was created to honor Canadian Armed Forces Lt. Andrew Richard Nuttall. He was killed in 2009 by an improvised explosive device that detonated during a joint foot patrol in Afghanistan.Nutts Hero WOD
      • For time
        • 10 handstand push-ups
        • 250-lb. deadlifts, 15 reps
        • 25 box jumps, 30-inch box
        • 50 pull-ups
        • 100 wall-ball shots, 20-lb. ball
        • 200 double-unders
        • Run 400 meters with a 45-lb. plate

I encourage you do go check out the other Hero WODs on the CrossFit website! The stories are heroic and the workouts made us sore simply from reading them! Let us know which Hero WODs you’ve done!

Finding Motivation

Finding Motivation

It’s Motivational Monday! Today, one of our readers, Becky, shares her thoughts on the best place to find the ultimate source of motivation. Where is that exactly? Within ourselves, of course!

Here’s her story!

My name is Becky and I started my personal fitness journey a little over 3 years ago. In this post, I will be talking about motivation…and where to find it!

Most of us have a fitness goal whether it be to loose weight, gain weight, feel better, gain muscle etc. Even if we all have different goals, the one thing we have in common is the motivation to achieve that objective. But, as we all know, motivation fluctuates and I bet there’s been a point along your fitness journey where you’ve lacked it and needed that little push to get you back on track.

The simple solution is within yourself, you are your own motivation. Although you may use other people’s success as something to admire and follow, you are your own best friend when it comes to finding motivation.

You need to remember why you started and the answer to that should be for yourself. You should not be on a journey for anyone else and that’s very important. Becoming your own motivation is the key to a long and successful journey.

You’ll have days where you don’t want to get up and go to the gym before work. Or you don’t fancy going home via the gym and would rather just grab some takeout and sit in front of the TV. Sometimes that’s OK. We all have those days but don’t let it set back your ambition. Say to yourself: ”OK, that’s fine, i’m not feeling the gym tonight, but I’ll make sure I get up tomorrow and do that extra 5 minutes on the cross trainer.”

Be your own motivation and remember exactly what you are pushing yourself for. Remember, if it was easy, everyone would be doing it. Part of the fun is overcoming the obstacles along your journey.

If you want some extra pro tips, food ideas and gym workouts check out my Instagram.

Good luck!


Memoir of a Crossfit Newbie

Memoir of a Crossfit Newbie

It’s Fitness Friday! Take a look at one of our readers story about her inspiring CrossFit journey!

Starting out as a Newbie

I’m pretty new to this gym thing.  I mean, I‘ve been to gyms… on and off… for three months at a time… like… 3 times in my life… but that wasn’t a gym.  That was sitting on a machine and pulling some cable down as instructed by a typical generic “personal” trainer. I use inverted commas because every single trainer I’d encountered always prescribed the same program – 12 reps and 3 sets all day *groan*

Then I got fat.  Not huge.  But big enough.  Put a size 16 on a 161cm body frame and you will get the idea.  So I started to jog and leave the fried food at the door (mostly).  I did that for 3 months and started to get bored.  I was seeing a little bit of weight loss but nothing fantastic and I felt myself losing interest (again).  Then a friend of mine introduced me to this small gym where I learnt a second language.  Not just any language… Gym land language.

Something like a CrossFit workout

The trainer told me to get this great big metal bar from the corner of the room, two of the 5kg plates and slide them onto the barbell.  I felt awkward and naked and confused all at once trying to put them on.  He demonstrated a standard back squat and instructed me to attempt it for myself. After a couple of corrections he told me to start adding more weight, so I did, until I was doing 30kg back squats.   He then wrote something up on the white board that looked like a whole bunch of randomness.  It was something like this:

RD1. EMOM: 30kg BS x 5 for 15min

RD2. 15min AMRAP: 5 HSPU, 5 dips, 20 KB swing (20kg/16kg)

RD3. FOR TIME: 50 cal row, 100m farmer (40kg/32kg), 30 goblet squat, 200 hollow rocks

It makes perfect sense now, but back then I had no idea.  He walked us through it and explained everything and then it made perfect sense. As we started the workout, the adrenaline pumping, music blaring, trainer coaching – I realized I had found my ‘something’.  It was like coming home to find that someone had left the light on for me.  I felt joy and exhilaration at my heart pumping and skin sweating.  I made weird animal noises and no one cared.  I felt accomplished. I had just finished something like a Crossfit workout.

My trainer believes in strength, clean eating and aerobic fitness.  His influence filters through me like a life source.  I’ve been training at his gym now for just over a year for 8 group sessions and 1 SPT session a week. He is my mentor and my inspiration and the only trainer I’ve met who didn’t prescribe me a 12×3 workout.  I meal prep.  I take supplements.  I lift heavy.  This week I pushed a 90kg 1RM back squat and I can’t shut up about it.  I’m something like a Crossfit junkie!

– Tracey Field

What Are The Women WODs? “The Girls”

What Are The Women WODs? “The Girls”

So, what are the women WODs? Briefly, these WODs were designed to measure physical improvement. They each combine various physical components and serve as benchmarks for athletes. Ideally, an individual would perform the benchmark WODs every 3 to 6 months to track their overall progress. Fun fact, Camille Leblanc-Bazinet, 2014 CrossFit Games champion, can do Fran in 2:04!

Why are WODs named after women?

Have you ever wondered why some of the most demanding WODs in CrossFit are named after women? Well, the answer to that question is kind of awesome! When this was asked to Gred Glassman, Crossfit Founder, he answered this :

“I thought that anything that left you flat on your back, looking up to the sky, asking, ”what the f*** happened to me?”, deserved a female name.” – Greg Glassman.

On top of that, did you know that the original Women WODs were named after powerful hurricanes and that the latest benchmark WODs were named after important crossfitters. Interesting stuff, right?

The Women WODs

Throughout the years, many Women WODs have been added and you can find the most recent list here! Do you want to watch crossfitters power through these WODs? click on the links!

  • Amanda
    • 9-7-5 Reps For Time
      • Muscle-Ups
      • Snatch (135/95)
  • Angie
    • For Time
      • 100 Pull-Ups
      • 100 Push-Ups
      • 100 Sit-Ups
      • 100 Squats
  • Annie
    • 50-40-30-20-10 Reps For Time
      • Double-Unders
      • Sit-Ups
  • Barbara
    • 5 Rounds For Time (with a 3 minute rest between rounds)
      • 20 Pull-Ups
      • 30 Push-Ups
      • 40 Sit-Ups
      • 50 Squats
  • Candy
    • 5 Rounds For Time
      • 20 Pull-Ups
      • 40 Push-Ups
      • 60 Squats
  • Chelsea
    • EMOM For 30 Minutes
      • 5 Pull-Ups
      • 10 Push-Ups
      • 15 Squats
  • Cindy
    • AMRAP For 20 Minutes
      • 5 Pull-Ups
      • 10 Push-Ups
      • 15 Squats
  • Diane
    • 21-15-9 Reps For Time
      • Deadlift (225/155)
      • Handstand Push-Ups
  • Elizabeth
    •  21-15-9 Reps For Time
      • Clean (135/95)
      • Ring Dips
  • Eva
    • 5 Rounds For Time
      • 800m Run
      • 30 Kettlebell Swings (2 pood)
      • 30 Pull-Ups
  • Fran
    • 21-15-9 Reps For Time
      • Thrusters (95/65)
      • Pull-Ups
  • Frelen
    • 5 Rounds For Time
      •  800m Run
      • 15 Dumbbell Thrusters (20 lbs.)
      • 15 Pull-Ups
  • Grace
    • 30 Reps For Time
      • Clean and Jerks (135/95)
  • Gwen
    • 15-12-9 Reps For Load (Reps should be touch and go)
      • Clean and Jerks
      • * Use same load for each set and rest as much as needed between sets!
  • Helen
    • 3 Rounds For Time
      • 400m Run
      • 21 Kettlebell Swing (1.5 pood or 16 kilograms)
      • 12 Pull-Ups
  • Hope
    • 3 Rounds For Max Reps
      • 1 minute of Burpees
      • 1 minute of Power Snatches (75 lbs.)
      • 1 minute of Box Jumps
      • 1 minute of Thrusters (75 lbs.)
      • 1 minute of Chest to Bar Pull-Ups
      • *1 minute break between each round
  • Isabel
    • 30 Reps For Time
      • Snatch (135/95)
  • Jackie
    • For Time
      • 1000m Row
      • 50 Thrusters (45/35)
      • 30 Pull-Ups
  • Karen
    • For Time
      • 150 Wall Ball Shots (20/14)
  • Kelly
    • 5 Rounds For Time
      • 400m Run
      • 30 Box Jumps (24”/20”)
      • 30 Wall Ball Shots (20/14)
  • Linda
    • 10-9-8-7-6-5-4-3-2-1 Reps For Time
      • Deadlift (1 1/2 bodyweight)
      • Bench (bodyweight)
      • Clean (3/4 bodyweight)
      • * Click on the link for the full video of Jason Khalipa and Dan Bailey! Absolute Madness!
  • Lynne
    • 5 Rounds For Max Reps (not timed)
      • Bench Press (bodyweight)
      • Pull-ups
  • Maggie
    • 5 Rounds For Time
      • 20 Handstand Push-Ups
      • 40 Pull-Ups
      • 60 Pistols (alternating)
  • Marguerita
    • 50 Rounds For Time
      • 1 Burpee
      • 1 Push-Up
      • 1 Jumping-Jack
      • 1 Sit-Up
      • 1 Handstand
  • Mary
    • AMRAP For 20 Minutes
      • 5 Handstand Push-Ups
      • 10 Pistols (alternating)
      • 15 Pull-Ups
  • Nancy
    • 5 Rounds For Time
      • 400m Run
      • 15 Overhead Squats (95/65)
  • Nasty Girls
    • 3 Rounds For Time
      • 50 Squats
      • 7 Muscle-Ups
      • 10 Hang Power Cleans (135)
  • Nicole
    • AMRAP For 20 Minutes
      • 400m Run
      • Max Reps Pull-Ups


So there you have it, a complete list of the Women WODs! Note that they’re also listed on the CrossFit website. I haven’t had the chance to try all of them yet, so let me know which one is your favorite!


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Can Wine Improve Fitness?

Can Wine Improve Fitness?

So… can wine improve fitness? Oh, what a delicious question! Let’s find out.

Is your glass of wine part of your daily routine as much as your morning cup of java? Did you feel a slight embarrassment as you nodded to my last question? Good news… You shouldn’t have!

While conducting research for my post on What Do the Top CrossFit Women Eat ? I was shocked by how many athletes listed ‘Wine‘ as their favorite cheat food. Wine… a guilty pleasure? …Do they know that chocolate biscottis exist?

When Wine gets labeled as ‘Bad’, I feel personally obligated to defend it. Didn’t I read somewhere that wine drinkers will outlive the non-wine drinkers? But… I suppose we rarely question the things we want to hear, right? So let’s turn to a study published on Medical News Today and see if wine can actually improve our fitness performance and maybe even our WOD results.

1. Lung Function

Resveratol, is the famous wine compound at the root of all the recent studies on the effects of red wine on health. According to this study, moderate wine drinkers (up to 250 ml/day) performed better during pulmonary function tests. These assessments include a Spirometry evaluation where the patient breathes in and out of a snug mouth piece connected to a machine. This machine analyses the amount of air the patient can inhale and exhale and the capacity of the patient’s lungs to transfer oxygen and carbon dioxide to and from the bloodstream. Well, a little extra oxygen could definitely be useful mid-Murph, right?

2. Heart Function

The combination of wine’s compounds have proven to trigger the production of omega-3 fatty acids in plasma and red blood cells. So… Whoop de doo? What does that mean?  Turns out that omega-3 fatty acids play an important role in regulating cholesterol levels and reducing LDL cholesterol (bad cholesterol). Too much cholesterol can lead to coronary heart disease where the arteries supplying our heart muscles with blood start narrowing due to fatty deposits.  Did the final heat of California Regionals individual men’s event 7 almost give you a heart attack too? Quick, take a glass of wine! I’m just kidding… well, half kidding!

Do you like white wine better? According to a study published in the Journal of Agricultural & Food Chemistry you may be getting the same cardio-protective benefits than the red wine drinkers. Boo-ya!

The magical antibiotic found in red wine, resveratol, can help enhance wine drinker’s health and fitness over the years but the concentration level of the compound in one single glass of wine is, unfortunately, too low to make a considerable effect on WOD results! Also, I should probably emphasize that one glass (yes, only one…) is the recommended daily serving. And.. I wouldn’t suggest drinking more wine to consume more resveratol since a normal human would need to drink 1000 liters of red wine to get enough resveratol to see significant short-term changes in their health. At that point, I don’t think our WOD would go so well, hen?

So what’s the bottom line? If our glass of wine fits into our daily energy requirements, it can only do good for our health! But… we can’t expect miracles.

So red wine might not make us immortal or give us super-WOD-powers. In fact, it actually carries the same drawbacks as any other alcohol like potential dehydration, cirrhosis, high calorie density etc… but I’m still of the opinion that labeling wine as a cheat food is like saying you’re an adult when you turn 18. Like, kind of … but not really.

So, now that you’ve (maybe) newly welcomed moderate amounts of wine into your life, develop your palate and explore the possibilities!

How to Be Better at CrossFit

How to Be Better at CrossFit

Are you giving your 100% during your WODs ? Of course you are! You’re a CrossFit machine! Are you always satisfied with your score? Not Always? No worries, this post will provide you with some simple tips that will transform you into an efficient WODer!

You know that feeling when you finish an excruciating twelve minute AMRAP of 7 box jumps, 7 chest to bars and 7 squat cleans and you’re sure that no other human being could’ve possibly done more reps than you? Like… it would be impossible, you didn’t take any breaks and you were feeling like an unstoppable machine the entire workout. Oh but wait… did someone make a mistake on today’s leaderboard or…? Damn, she’s fast! Yes, for 99% of us there will be someone with a faster and better score than ours on the gym’s leaderboard.

So let me share with you some tips that will surely improve your speed and execution during your next WOD!

How to be better at CrossFit

1.Butterfly Pull-Ups

These tricky ones cut down your swing cycle by half and require less energy than normal pull-ups!

  •  Pro Tip 1 : Don’t pull your chin to the bar. Your head should rotate in a circle so focus solely on pulling your body up instead of forward. Having your chin right above that bar will kill your momentum!
  • Pro Tip 2 : Speaking of momentum…. The Butterfly rhythm is very difficult to understand and maintain at first but the best way to really get the hang of it is to keep going! The best advice I’ve gotten from a coach was to do as many reps in one set even if my rhythm was completely off from the start! Yes, you will look like a flopping fish in the air and your Butterfly Pull-Ups won’t be graceful just yet. But remember, keep flopping around even if it feels very awkward. At some point, your floppy fish will magically turn into a graceful butterfly. The extent of my knowledge on animal metamorphosis is somewhat limited as you can see…
How to be better at CrossFit

2. Kipping Handstand Push-Up

This skill looks kind of impossible at first and if you’re not quite there yet, use your scaling options! You’ll get there in no time. Adding ab-mats under your head, practicing handstand holds and doing push-ups with your feet on a box with your butt high in the air (your body should form an inverted L) are great scaling options. Once you get the hang of it and want to start increasing your efficiency, consider this!

  • Pro Tip 3 : Leave around 20 to 30 centimeters between your hands and the wall and place you head close to the wall.
  • Pro Tip 4 : Turn your hands outwards slightly so your thumbs are closer to the wall than your pinkies. This will place your upper body in a more powerful pushing position.
  • Pro Tip 5 : Shoot your legs upwards and forwards (slightly) while arching your back a bit. The best way I can describe this is to set up in your base position with your head on the floor and your knees bent by your sides ready to launch. Then, picture a small beach ball right above your bum. Visualize that you have to kick your legs up and forward so that your body can go around that ball and finish in a handstand position.
How to be better at CrossFit

3. Hook Grip

This is something I learned in gymnastics and it saved me from flying off the bar a few times. Having a good hook grip will help you stay on the bar during your toes to bar, pull-ups and muscle ups.  When we’re kipping, re-griping our hands and swinging around like crazy, it’s easy to start slipping off.

  • Pro Tip 6 : Hook your hand around the bar so the top of your hand is parallel with the ceiling and your knuckles are pointing to the wall in front of you (as much as possible).  This sounds like common sense but you would be surprised to see the amount of people who hang from their fingertips! Also, think about getting back into your hook grip every time you re-grasp the bar.
How to be better at CrossFit

4. Box Jump Overs

Box Jump Overs require a great deal of agility to begin with so asking you to jump up and down sideways might seem like a lot to ask. But, it’s a lot easier once you get the hang of it and you will never get dizzy! If you’re doing your Box Jump Overs facing the box and are doing a half turn at some point before you touch the floor on the other side, you might notice that after a few Box Jumps Overs, stars and unicorns start to circle around your head. It’s also not very time efficient!

  • Pro Tip 7 : Jump sideways. Fix a spot on the floor and practice jumping from one side onto the middle of the box and then do the same on the other side. Your hips should be facing the same wall the entire time.
  • Pro Tip 8 :  ‘Rest’ on the box. This one is more of a mental trick. Start on the box, then jump down on one side and rebound back up immediately, then do the same on the other side. When you’re on top of the box, having to jump down and rebounding up will make it mentally easier than if you pause on the floor and jump up onto the box. The rebounding opportunity of the first option is also time efficient!
  • Pro Tip 9 : Use your arms. I will post a video of this someday but essentially your arms should be extended to the ceiling (beside your ears) when you do your rebounding off the floor. Your arms should slowly start to fall by your sides as your body goes up! This will spring your body back up real quick!
How to be better at CrossFit

5. Breaks

Sometimes when we drop that barbell, it takes a convincing internal pep-talk to pick it back up. Adrenaline starts decreasing more and more as time passes and picking up that barbell becomes an increasingly daunting task.

  • Pro Tip 10 : Make your walk become your break. If you need to walk from the pull-ups station to your barbell, make that walk become your break! You can walk slowly or you can even take a longer detour to get to your barbell if you need more time. But, having something (arriving at your next station) indicating that your break is over will optimize your breaks. With this strategy, you won’t need to pep-talk yourself as much since your mind will know that once you reach your barbell, it’s show time! If you have 15 thrusters to complete and you want to take a break after five, take a few steps backwards then walk back to your barbell and get back to it. Stopping completely is mentally difficult during a WOD, try to avoid it!

Now, you’re all set to go! We all work differently and some of these tips might not be efficient for you, so play around with your strategy. However, you should see an increase in your efficiency by simply applying some of these in your next WOD. Happy WODing!



Why Your WOD Partner is Your Best Friend

Why Your WOD Partner is Your Best Friend

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There’s a reason you can pick out your workout buddy on Kijiji nowadays, having someone to share a WOD with (or any workout) is almost as great as having someone to share a bottle of wine with!… almost! In all seriousness, having a fitness partner with similar goals and physical abilities can do wonders for you!

  1. They get you up in the morning

My WOD buddy lives on my way to our CrossFit box so I pick her up on the way. Truth be told, it’s sometimes the only reason I get up for those morning WODs before work. That’s a lie actually… it’s the ONLY thing that gets me out the door. Despite my initial laziness, I’ve never regretted a morning workout, there’s nothing better than that post-WOD feeling! There’s really something special about having accomplished an early awakening, a WOD, and a shower before the rest of the world has had the time to wake up. And, is it just me or does coffee taste so much better after a WOD?

2. You become Bonnie and Clyde

You get in the gym and you and your partner see it at the same time, TEAM WOD. You exchange a subtle Neal Caffrey and Peter Burke glance, and just like that, today’s WOD just turned into a high class, adrenaline pumping heist! You know each others strengths and weaknesses, you two live for these workouts! Oh but wait… Do I see thrusters on the board? Damn…

3. They make your day a little brighter

We get so wrapped up in our own lives that small talk can become scarce, especially during busy times. It’s normal to want to get into our own little world sometimes, but having a light conversation with your workout buddy can break the intensity of your day and help you relax a bit. You might already be at a certain level of bonding where you and your buddy can unload your life problems while tying your shoes laces. Unloading your life drama right before pounding the life out of those Slam Balls is an amazing therapeutic activity, right up there with sharing that bottle of wine with your friends. Or… finishing that bottle on your own, no one is judging!

4. They can read you like a book

It’s your turn to do the last round of 10 pistols and you think you might pass out instead? You feel guilty asking your partner to help you out? Well, chances are your partner can read your pain signals fairly well by now and she’ll pick up the last few reps without you having to ask.

Congratulations! You and your partner can communicate and help each other out better than an old married couple. I’m convinced that there’s money to make with CrossFit oriented marriage counseling, one day this is going to be a thing! Whether your buddy is your childhood friend or a random person from Kijiji, get ready to gain a valuable friend. They will push you, make you smile and become your fitness accomplice. Happy WODing!

Why you should start doing CrossFit!

Why you should start doing CrossFit!

Although CrossFit was officially founded in 2000, the CrossFit-like workouts and its culture had been starting to form itself for several years before 2000 by its founder, Greg Glassman. In short, CrossFit originated in a small gym in Santa Cruz, California, it then became part of the police force training program and now CrossFit is rapidly gaining momentum as the workout of choice for the average Joe. Today, there’s more than 10,000 CrossFit boxes (gyms) around the world.

So what happens during a typical workout? Well, most gym’s offer hour classes of 10 to 20 members per class (depending on the space and trainers available). Most classes start with a warm-up followed by a skill workout (skills can be deadlifts, squats, cleans, jerks etc.) and they finish with the WOD (workout of the day). If you’re like me, and you don’t really know what to do in a conventional gym, this format is great because you’ll never need to plan a workout again. Some WODs are universal in the CrossFit community like the Women’s WODs or the Hero WODs. For example, one of the famous WODs is FRAN, which consists of three rounds (21,15 and 9 reps) of thrusters and pull-ups. I know… the word ‘thruster’ made me giggle too at first!

So why are thousands of people flocking to this style of work out? And why has its popularity kept increasing from year to year for the past 20 years? Well CrossFit is an inclusive worldwide community, an empowering source of motivation and, in my opinion, the best stress reliever.

It’s Inclusive

CrossFit is mostly an individual sport but it has created one of the most inclusive and supportive culture found in sports. If you know someone that does CrossFit, be prepared to be slightly annoyed by how much that person LOVES it! Funny enough, crossfitters will tell you that they had the HARDEST workout of their LIVES… after every single workout! And they keep going back. Why? They have an entire gym full of friends and a virtual online community of supporters to keep them engaged. Think ‘Workout-Buddy’ on steroids.

The CrossFit culture is also very inclusive, men and women, from all age groups and all levels are cherished among the community. I often hear people say that they are not fit enough to start doing CrossFit and these types of thoughts are flaws of human nature, we will be proud of our end result but we’re embarrassed of our starting point. We sometimes think that we should look like Camille Leblanc-Bazinet in order to join a CrossFit gym. But, it doesn’t work that way.  If we could just put our ego’s aside once in a while and find the courage to really give ourselves a chance, imagine what we could accomplish!

Most gyms offer free trial classes, so grab a friend or try it alone, you have nothing to lose. Another great thing about CrossFit is that its culture is focused on positive goals such as empowerment, strength, inclusive fitness and support. Nowhere in there do you see ‘negative’ goals like ‘to lose weight’ or ‘to look better’, etc. Looking better will be a side effect of your CrossFit training but fundamentally, CrossFit aims for goals that go beyond the superficial!

It’s Motivating

The WODs can be extremely easy since you can scale any workout to any level. You can do 3 sit-ups in a workout that demands 30 sit-ups! You scale as you need to and it doesn’t make you any less of a crossfitter whatsoever! The reason they are so difficult, is due to the natural human desire to excel, we naturally WANT to make things hard for ourselves. So we add weight to our barbells, do all the reps and push ourselves to finish as fast as possible! It actually makes us feel good and it makes complete sense, when was the last time we felt proud of a lazy workout? Rarely. CrossFit workouts are made to be easily measurable, either by reps or by time. It’s very easy to track your progress and it’s so empowering to see your results. The internal competition is influential, discovering the power of your inside voice cheering you on to surpass your limits is an incredible mental skill to develop.

When the timer goes off, you’re in the zone, you’re working with yourself to do your best. Have you ever had a project that your really wanted to do well in? Painting something? Making a cake? Starting your own business? That drive to perform, that need to hustle, those are the feelings you get during a WOD. I’m not going to sugar coat it though, sometimes you will feel like your trying to climb Everest in steel boots with a 100 lbs back pack all while dragging a mini horse, it happens! You might just want to scale that workout next time!

It’s Therapy

There’s also a whole lot of science to explain the mental benefits of CrossFit, after a workout your brain is floating in a mixture of happy hormones such as serotonin, dopamine and oxytocin. They make you feel proud of yourself, happy about your workout and connected with your fellow crossfitters. Whatever is going on in your life, you can count on a good WOD to give you the mental break you need! As a student, I give full credit to CrossFit for preserving my mental sanity during the exam period!

From the outside, crossfitters might look like they’re part of an exclusive cult or something but they really are just your average Joe. Some may feel intimidated to venture out of the typical treadmill workout but your body is capable of so much more! You don’t know what your body can do for you yet, so get ready to shatter your expectations!

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