The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Well after four days of double-unders and snatches, the first week of the 2014 CrossFit Open is now officially over. More than 150 thousand people entered their scores online with the leaderboards taking shape following 14.1.

The official final standings of the leaderboards for 14.1 won’t be finalised until Wednesday, 5PM (Pacific Time), which is the deadline for affiliate managers to validate scores. That mean’s athletes rankings are still unofficial until then and the leaderboards are still in flux.

However, at this stage, Dan Bailey is the overall leader the men’s division, posting a score of 461 reps in the repeat workout. The winner of the 2012 CrossFit Open finished 11 reps ahead of Craig Kenney and Drew Shamblin, with Rich Froning 4th overall with 444 reps. Froning actually did slightly worse than he did back in 2011 when he first completed the workout, when he scored 448.

In terms of some of the big names, 2008 CrossFit Games champion Jason Khalipa is in 6th place after scoring 442 while Josh Bridges is 9th with 438.

In the women’s half, last year’s Games champion Sam Briggs leads the way after completing 472 reps, which is the highest score ever validated for the workout. Tracy Hutt and Rory Zambard are tied for second with 445 reps, while Jasmine Dever is fourth overall.

Two time Games champion Annie Thorisdottir made a solid return from injury, completing 407 reps to sit in 20th place, while Julie Foucher, who is also returning to competition this year, is just outside the top 100 with 392 reps. Jenny LaBaw, who completed the 2013 CrossFit Open with a broken foot is now out of her moon-boot, and tied with Foucher in 109th position.

Now, at this stage a few big name athletes are yet to have a score validated for 14.1, although as mentioned earlier, the leaderboards are still in flux until Wednesday, March 5, 5pm PT.

2009 CrossFit Games champion Mikko Salo is yet to post a score, while 2012 Games runner-up also doesn’t have a score next to his name.

Also, three-time CrossFit Games competitor Aja Barto hasn’t posted a score for 14.1. He’s revealed on Facebook he’s focusing on USAW this year.

With 14.1 now in the books, out attention turns to 14.2 and what to expect in the second week of the 2014 CrossFit Open. The second workout will be announced live at I AM CrossFit in Miami at 5PM PT, on Thursday, March 6.

As usual, Games Director Dave Castro will reveal all the details before another head-to-head battle takes place, with Talayna Fortunato and Camille Leblanc Bazinet to be the first athletes to complete the workout.

Here is a look at the 14.1 results and how the leaderboards stand after week one of the Open:

Men’s Leaderboard After Workout 14.1

Women’s Leaderboard After Workout 14.1

Teams Leaderboard After Workout 14.1

2014 CrossFit Open: 14.1 Results & Standings

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

We take a closer look at the first week of the 2014 CrossFit Open and the Open workout 14.1.

In the above video we look at the top performers in 14.1 and let you know where some of the big athletes names sit after the first week of the Open.

We also let you know which top athletes failed to submit a score for 14.1, and why they won’t be competing in the Open this year.

Check out all the latest news on the CrossFit Open and workout 14.1 in the video above.

The Rx Review’s 14.1 Wrap-Up Video

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

The second workout of the 2014 CrossFit Open has been released! Games Director Dave Castro revealed the details of the CrossFit Open 14.2 workout during a live announcement at I AM CrossFit, in Miami just moments ago.

The CrossFit Open 14.2 workout is an ascending ladder consisting of:

Every 3 minutes for as long as possible:

From 0-3 minutes: 2 rounds of 10 overhead squats and 10 chest-to-bar- pull-ups 

From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups 

From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups 

Same pattern continues a long as you can go until you fail to complete both rounds.

Now it’s time to watch 5th place finisher at the 2013 CrossFit Games, Talayna Fortunato, and 16th place finisher at last year’s Games, Camille Leblanc-Bazinet go head-to-head in the workout!

Here is the full description for the CrossFit Open 14.2 workout from the CrossFit Games website:

MEN - includes Masters Men up to 54 years old

95-lb. overhead squats Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old

65-lb. overhead squats Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+

65-lb. overhead squats Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+

45-lb. overhead squats Jumping chest-to-bar pull-ups

Notes Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment: • Barbell • Collars • Plates to load to the appropriate weights for your division • Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Video Submission Standards

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout is being reached on the overhead squats and the chest can be seen touching the bar on the pull-ups.

CrossFit Open 14.2 – Workout Announced!

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Fortunato Defeats Leblanc Bazinet in CrossFit Open 14.2

After a grueling ascending ladder involving overhead squats and chest-to-bar pull-ups, Talayna Fortunato defeated Camille Leblanc Bazinet in 14.2 of the 2014 CrossFit Open.

The two female athletes went head to head at I Am CrossFit just moments after the details of the workout were released publicly.

Both Fortunato and Bazinet breezed through the first rounds, going rep for rep in front of a packed out crowd.

It was on the round of 18′s however, when Fortunato started to breakaway from Leblanc Bazinet. With just 30 seconds left in the round the Canadian was unable to complete the remaining chest-to-bar pull-ups and failed to finish the round. Leblanc Bazinet finished with a score of 272.

With the crowd cheering her on, Fortunato went solo for the next round and finished with a score of 320 reps in 18 minutes, beating Leblanc Bazinet’s score by 48 reps unofficially.

Make sure you head to the CrossFit Games website for all the details and the full workout description for 14.2.

You can check out the full workout announcement and the head-to-head battle in the video below (jump forward to 27:20 to see the workout).

Fortunato Defeats Leblanc Bazinet in CrossFit Open 14.2

The Rx Review: Reporting on Fitness and CrossFit News, Katie Hogan

“So how are you gonna break it up?”

This seems to be the most popular question among CrossFitters as soon as they see any workout posted. What’s the best strategy to maximize efficiency and performance? Well with a workout like 14.2 you better think carefully about where your strengths lie and even more carefully about your weaknesses.

The ascending ladder style (as many can remember from 13.5) is one that hits you hard and fast. With just 40 repetitions required in the first 3-mins, there is a deceptively “easy” start to this workout. For those athletes looking to separate themselves on the leaderboard, it will be a test of outlasting at all costs.

First looking at the overhead squat. The weights are relatively light for the advanced athletes. Regardless of if this movement is a strength for you or not, find a focal point in front of you and grind them out. Keeping your eyes on the horizon or slightly up can help with keeping the bar balanced overhead. Don’t hang out at the top of the squat; as soon as you get the rep called, send your body back down into the next rep – the less time spent under tension, the better.

Of course to save on time, keeping your sets unbroken is ideal. Be prepared to be uncomfortable, but if you know you will need to break the set up, choose an aggressive stopping point. Dropping the bar when you’re more than halfway through the set can be a mental boost to know that you’re already on the downhill slope.

With regards to the chest-to-bar pull-ups, most athletes are wondering when and how they should plan to break up their sets. Many athletes will choose to take the first rounds of 10-reps unbroken. I think this is smart because it will buy you the most rest time.

However, my best advice is to know your limitations. How will 2-rounds of 10 unbroken pull-ups really affect you? How well can you recover in a short period of time? If you know that chest-to-bar pull-ups pack a nasty punch for you, then I think the smarter thing to do would be to break once on both sets of 10.

Going 6-4 for both rounds of the first 3-minutes will not cause you to lose very much rest time and it could possibly save enough energy in the bank to get you into another round later on in the workout. Remember, just because you come off of the bar, doesn’t mean you have to stay off of the bar!

The moment your feet hit the ground, lift your arms back up and jump back up to finish the set. Avoided stepping away from the bar and instead stay directly underneath it to create that urgency to jump right back up.

The unique component about 14.2 is that there is a built in rest period – use it! Know what you need to recover whether it is a drink of water, a sweat towel, or even a bench to sit on.

In training I always encourage my athletes to stay on their feet and avoid any water breaks until after the workout is over, but in this case I say do what works best for you! You will not be physically recovered in the short time period between rounds, but if you can take some deep breaths, mentally recharge, and regain your composure you will be able to fight through the pain much longer.

Like any CrossFit workout, it isn’t until that pain sets in that the real work begins, so get ready to hold on and dig deep! Good luck!

Katie Hogan’s Advice on CrossFit Open Workout 14.2

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Week two of the 2014 CrossFit Open is now officially over!

After millions of snatches and double-unders in week one, athletes from around the world were faced with a gruelling ascending ladder of overhead squats and chest-to-bar pull-ups in 14.2.

Just like 13.5 last year, a time bonus was awarded to any athlete who managed to complete the required reps in the time allocated, meaning, in theory, the workout could go on forever.

In the end, it was Camille Leblanc-Bazinet who posted the best score, completing a remarkable 404 reps. Her score was 132 reps better than the first time she did the workout in a head to head battle with Talayna Fortunato.

To give you an idea just how impressive Lebalnc-Bazient’s score is, her nearest rival in the women’s half was Kelley Jackson who’s score was 51 reps fewer than the French Canadian’s.

In the men’s division, two-time Regional competitor Irving Hernandez posted the best score. The 26 year old from the South East completed 396 reps, 37 more than Rich Froning, who finished 14.2 in second place.

In terms of overall leaders, Leblanc-Bazinet’s efforts in 14.2 see her jump to first place in the women’s Division, holding a one point lead over Australian Kara Webb. Another Canadian, Michele Letendre, is third overall.

Former CrossFit Games champions Annie Thorisdottir and Sam Briggs are both inside the top 10, while the returning Julie Foucher is in 28th place.

In the men’s half, plenty of big names make up the top five. Froning has now jumped to first place, with Josh Bridges second and Ben Smith third. Jason Khalipa is right behind him in fourth place while Scott Panchik is fifth.

Dan Bailey and Grahame Holmberg are also inside the top 12.

Now, unfortunately a few big name athletes suffered injuries this week and most probably won’t be competing for the remainder of the Open.

Three-time CrossFit Games competitor Daniel Tyminksi injured his shoulder in 14.2 and has revealed he won’t be taking any further part in the Open, while there are reports Canadian Albert Dominic Larouche has also injured himself and won’t be competing any further either.

And with 14.2 now in the books, out attention turns to 14.3 and what to expect in the third week of the 2014 CrossFit Open. The third workout will be announced live at 5PM PT, on Thursday, March 13 in New Orleans, Louisiana.

As usual, Games Director Dave Castro will reveal all the details before another head-to-head battle takes place, this time with Stacie Tovar and Allesandra Pichelli competing.

Here is a look at the 14.2 results and how the leaderboards stand after week two of the 2014 CrossFit Open:

Men’s Leaderboard After Workout 14.2

Women’s Leaderboard After Workout 14.2

Teams Leaderboard After Workout 14.2

2014 CrossFit Open: 14.2 Results & Standings

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

We take a closer look at the second week of the 2014 CrossFit Open and the Open workout 14.2.

In the above video we recap the top performers in 14.2 and let you know where some of the big name athletes sit after the second week of the Open.

We also reveal which athletes suffered injuries in 14.2 and whether or not they will be competing in the remaining three Open workouts.

Check out all the latest news on the CrossFit Open and workout 14.2 in the video above.

The Rx Review’s 14.2 Wrap-Up Video

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

The third workout of the 2014 CrossFit Open has been released! Games Director Dave Castro revealed the details of the CrossFit Open 14.3 workout during a live announcement in New Orleans, Louisiana just moments ago.

The CrossFit Open 14.3 workout is an:

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Now it’s time to watch Games competitors Stacie Tovar and Allesandra Pichelli complete the workout head to head! [Click here to find out who won]

Here is the full description for the CrossFit Open 14.3 workout from the CrossFit Games website:

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes: This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak: In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Equipment
• One Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Box that is the appropriate height for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg
Masters Men 55+: 29, 43, 52, 61, 70, 84 kg
Master Women 55+: 43, 61, 84, 102, 125, 143 kg

Video Submission Standards: Prior to starting, film the plates and barbell to be used so the loads can be seen clearly, as well as measuring the height of the box. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear the shoulders are behind the bar at the top of the deadlift, and the standing position can be seen while on top of the box.

CrossFit Open 14.3 – Workout Announced!

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Pichelli Defeats Tovar in 14.3

After a gruelling 8-minute AMRAP of heavy deadlifts and box jumps, Allesandra Pichelli defeated Stacie Tovar in 14.3 of the 2014 CrossFit Open.

The two female athletes went head to head in New Orleans in Louisiana just moments after the details of the workout were released publicly.

Both Tovar and Pichelli went rep for rep through the first few rounds but it was on the third round of box jumps that the two started showing signs of fatigue.

Pichelli Defeats Tovar in 14.3

At around the 5-minute mark, Games veteran Tovar started to pull away from Pichelli and looked to be set for victory. However, Pichelli managed to maintain solid form through the final set of deadlifts and overtake Tovar to win 164 to 159 reps.

Next week, we’ll have another head-to-head battle with SoCal star Josh Bridges taking on 4th place finisher at the past two CrossFit Games Scott Panchik. They’ll compete at the next live announcement, which takes place at 5PM PT in Seattle, Washington.

Make sure you head to the CrossFit Games website for all the details and the full workout description for 14.3.

Check out the full announcement and the head-to-head battle below:

Pichelli Defeats Tovar in CrossFit Open 14.3

The Rx Review: Reporting on Fitness and CrossFit News, Katie Hogan

Back At It!

The CrossFit Open workouts that have deadlifts in them are notorious for being light weight and high rep. This is the first time we’ve seen loads increasing on the deadlift and they reach to some aggressive weights given the amount of repetitions that is called for.

Likewise, the box jump workouts that have appeared in the past are so high rep that athletes have run into Achilles pain or injury. Here we see much fewer box jumps than in previous years.

For the deadlift, athletes need to count on feeling the most fatigue in their lower backs and possibly their grip. As with any deadlift, position yourself with your weight behind the bar and stay back on your heels as you cycle reps. The more your legs help push you out of the bottom, the less work your back will have to do.

By breaking deadlifts sets early on in the workout you can save up some stamina through your abs and low back. Cycling reps will be the fastest option of course; however, keep in mind that lowering the bar every rep will require just as much tension through your midsection as it takes to raise the bar. Ultimately, when you drop the bar you alleviate that extra time under tension and give your stabilizers of the abdominals, and spinal erectors a much-needed break.

Know your limitations as an athlete, where you can push and where things will break down. I think it’s perfectly fine to go unbroken on the 10-rep and 15-rep rounds of deadlifts, which are at light loads, but look to breaking up the 20-rep set earlier than you might think in order to keep sets of 5-8, instead of 1-3.

Katie Hogan Deadlifting

Getting back to the 25-rep set with time left on the clock is of course the goal for many, but you’ll also need to have saved some energy and pulling power. When you break a set, give yourself a 2-3 count and then pick it right back up. If your reps turn into singles at any point, the goal needs to be to just keep moving. Drop the bar, follow it down and pick it right back up.

With the box jumps you need to cycle them quickly with as little time wasted as possible. I am an advocate of jumping off of the box from the top, but if this is something that you 1) don’t ever practice, or 2) don’t feel comfortable doing, then this is NOT the time to start!

Regardless of your box jump style, whether you jump down, step down, or even do step ups the whole time you need to find a rhythm and you need to keep moving. Every rep, as you come down from the box, you should be sending your arms back so that they are loaded behind you when both feet are on the ground. This signals to your body that you are ready to jump (or step) again. As soon as you’re in this position you need to swing your arms forward and spring right back up. Rest at the top of the box, not at the bottom.

Transitions! This is wear a lot of people will lose valuable time. Plan your weight changes beforehand and practice exactly how you will move from one load to the next. You will not be thinking clearly for 8min so this needs to be an easy to remember system. As for loading the bar, you need to move like the pit crew in a NASCAR race. Loading the bar is your built-in rest, don’t drag it out – the clock is ticking!

Katie Hogan’s Advice for CrossFit Open Workout 14.3

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Well the third week of the 2014 CrossFit Open is now officially over with the online leaderbaords finalised for 14.3.

After two weeks of relatively lightweight exercises, athletes were presented with an 8-minute AMRAP of heavy deadlifts and box jumps in week three.

In the end not one competitor was able to complete an entire round, with the ascending ladder of deadlifts proving too heavy.

Overall, Danielle Sidell posted the highest score in the world completing 192 reps, finishing one rep ahead of Elisabeth Akinwale. You might remember Sidell’s name from last year, after she was disqualified from the 2013 CrossFit Open for failing to meet the movement standards in 13.2. Her score of 420 was the highest in the world at the time but her questionable form in the AMRAP of shoulder-to-overehads, deadlifts and box jump workout meant she scored zero for that week.

Ironically, it was in another AMRAP of deadlifts and box jumps that Sidell was able to achieve redemption.

In terms of the overall leaderboards, reigning CrossFit Games champion Sam Briggs is still in first place, with Kaleena Ladeairous second and two-time Games champion Annie Thorisdottir in third place.

Last year’s podium finishers at the Games, Valerie Voboril and Lindsey Valenzuela are both inside the top 40.

In the men’s half, four-time CrossFit Games competitor Austin Malleolo was the standout performer, finishing with a score of 182. South East competitor Steven Platek and Mid Atlantic competitor Nate Schrader tied Malleolo on the rep count, but fell behind him on the tiebreak time.

The result isn’t too surprising given Malleolo has a one-rep-max deadlift of 570 pounds.

In the overall leaderboard following the 14.3 results, Rich Froning is still the man to catch in first place, with last year’s podium finishers at last year’s Games right behind him. Jason Khalipa is 19 points adrift in second place while Ben Smith is third.

Dan Bailey is also in striking distance in fourth place overall while Scott Panchik, Grahame Holmberg and Tommy Hackenbruck are all inside the top 10.

The big slider this week was Josh Bridges who dropped from second place all the way down to 157th after struggling with the heavy deadlifts. His score of 148 was the 1337th best score in the world.

And with 14.3 now in the books, our attention turns to 14.4 and what to expect in the fourth week of the 2014 CrossFit Open. The second last workout of the Open will be announced live at 5PM PT, on Thursday, March 20 in Seattle, Washington.

As usual, Games Director Dave Castro will reveal all the details before another head-to-head battle takes place, this time with Josh Bridges and Scott Panchik competing.

Here is a look at the 14.3 results and how the leaderboards stand after week three of the 2014 CrossFit Open:

Men’s Leaderboard After Workout 14.3

Women’s Leaderboard After Workout 14.3

Teams Leaderboard After Workout 14.3

2014 CrossFit Open: 14.3 Results & Standings

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

We take a closer look at the third week of the 2014 CrossFit Open and the Open workout 14.3.

In the above video we recap the top performers in Open workout 14.3 and let you know where some of the big name athletes sit after the third week of the Open.

We also reveal which athletes went the wrong way down the leaderboard, and give you details of the next live workout announcement, including the head to head battle between Scott Panchik and Josh Bridges in 14.4.

Check out all the latest news on the CrossFit Open and workout 14.3 in the video above.

The Rx Review’s 14.3 Wrap-Up Video

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

The fourth workout of the 2014 CrossFit Open has been released! Games Director Dave Castro revealed the details of the CrossFit Open 14.4 workout during a live announcement in Seattle, Washington, just moments ago.

The CrossFit Open 14.4 workout is:

14-minute AMRAP:

60 CALORIE ROW

50 TOES-TO-BAR

40 WALL BALLS

30 CLEANS

20 MUSCLE-UPS

M 20-LB. BALL TO 10′

135-LB. CLEAN 

W 14-LB. BALL TO 9′

95-LB. CLEAN

Now it’s time to watch Games competitors Josh Bridges and Scott Panchik complete the workout head to head! [click here to find out who won]

Here is the full description for the CrossFit Open 14.4 workout from the CrossFit Games website:

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, the barbell and the plates so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the movements from the side so it is clear that: 60 calories are rowed, the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top of the toes-to-bars, proper depth and height is being reached on the wall-ball shots, elbows are in front of the bar while standing tall with the barbell on the clean, and that lockout is shown at the bottom and top of the muscle-up.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 60 calories prior to moving to the toes-to-bars.

CrossFit Open 14.4 – Workout Announced!

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Bridges Defeats Panchik in CrossFit Open 14.4

After a 14 minute AMRAP of rows, toes-to-bars, wall-balls, cleans and muscle-ups, Josh Bridges defeated Scott Panchik in the Open workout 14.4.

The two were the first athletes to complete the workout after Dave Castro revealed the details at a live announcement in Seattle, Washington.

Panchik, the 4th place finisher at the last two CrossFit Games, took an early lead, however Bridges began clawing back into the contest during the 30 cleans.

Bridges Defeats Panchik in CrossFit Open 14.4

By the time he got the rings to start his 20 muscle-ups, Bridges had taken the overall lead and never looked back.

In the end, he managed to complete an entire round and get back to the Concept Rower to start another. He finished with an unofficial score of 244.

Bridges Defeats Panchik in CrossFit Open 14.4

Pachik also managed to complete an entire round of the workout, and finished the 14-minute AMRAP with a score of 235.

Now it’s time for you to have a shot at the 14.4 workout!

Make sure you head to the CrossFit Games website for all the details and the full workout description of 14.4.

Bridges Defeats Panchik in CrossFit Open 14.4

The Rx Review: Reporting on Fitness and CrossFit News, Katie Hogan

There’s something for everyone in this 5-movement chipper coming at us in the CrossFit 14.4 Open Workout!

While the chipper format can be an attractive one at first glance, a workout like this is often deceptive in how hard it will hit you. Take a look for example, at any one movement. You could roughly estimate your pace for the given reps of that exercise; however, once the chipper hits you, all bets are off.

Like any of the workouts during the Open (and in CrossFit at large), athletes will be best served by taking a close assessment of their strengths and weaknesses that appear across the exercises. Being too conservative in any one area will cost you time, but blasting large sets out of the gate will inevitably lead to longer rest periods. It will be up to each athlete to be as aggressive as possible while ultimately finding a way to keep moving.

Before breaking down each movement, I want to suggest to athletes who are planning on getting to (and through!) the muscle ups to consider how much time they need (or want…) left on the clock when they reach the rings. From there you can almost work backwards with pacing each part of the chipper so you have some hard deadlines of when you need to move forward at each station.

The Row

The pace of each athlete will vary quite a bit, but needless to say you shouldn’t sprint the row unless you are a rowing specialist and you know your body will recover immediately. Use your pre-workout warm-up to pace out 6-10cal intervals so you know what the splits feel like and what they look like on the monitor. It will serve most people to start off strong and hold a pace through the first 50 calories, then slow down just a bit for the final 10 calories in preparation for the next stage.

Toes-to-Bar

My approach would be to break up the reps sooner than most in hopes of keeping away from singles for as long as possible. The real key here is to keep a strong position on the kip so that the swing is doing most of the work and the abs don’t need to pull as far. The stronger the back swing, the easier your legs will snap forward to the bar. Rest fast and jump right back up there. Small sets don’t have to hurt your time if you can eliminate rest and grab the bar for the next rep.

Wall balls

However uncomfortable or challenging for some, this can be an excellent place to recover for others. Whichever way you feel about wall balls, use this time to move as efficiently as possible and avoid any wasted energy. Focus on some simple key points – weight in your heels, knees out, squeeze your butt, catch high – and make each rep better than the next. With wall ball, I often distract myself from any discomfort by focusing on the accuracy of a perfect throw to the target.

Cleans

Moving to the power clean will be when the affect of all that has come before starts to wear the athlete down. It took two of the fittest men in the world over 2-minutes to complete this portion as 30 singles. If a power clean is your thing and you plan on making up some time here, my advice would be to start with a few singles just to keep moving and then switch to larger sets as you find your rhythm.

If you’re planning on sticking with singles for all 30-reps, you’ll save energy by not controlling the bar back to the floor, but you will open yourself up to 30 more chances to rest so follow the bar down and grab it as soon as it settles.

Lastly, if this is where your workout ends because you don’t yet have muscle ups, you will need to pick a slightly different strategy in order to charge the clock and finish the 30 cleans with a fast split time. No holding anything back, sprint those clean to the finish line!

Muscle-ups

When you reach the muscle-ups, the fatigue that has set in will cause a lot of athletes’ mechanics to break down some. Don’t be alarmed if your first few muscle up attempts are a bit off. Remember a few simple cues that get you back on track – big swing, aggressive hips, head through fast – so that you get stronger with the more reps you do.

For the muscle up monsters, you need to charge those 2s or 3s while you can, hit a single as a recovery or a reset and then get back on another double. It seems easier said than done, but when you’re tired you need to recruit that bigger and tighter kip swing to save the arms from doing too much work. If muscle ups are still a weakness for you, don’t waste your time and energy jumping back up too soon and risking missed reps, but instead stick to a recovery count that you know works for you (e.g. muscle up, chalk, 5 count, GO!)

Take this workout one movement and one rep at a time. You know where to push yourself and where to recover better than anyone, so stick to your game plan and don’t get sucked into someone else’s. Good luck and have fun!

Katie Hogan’s CrossFit 14.4 Open Workout Advice

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

2014 CrossFit Open 14.4 Results

The fourth week of the 2014 CrossFit Open is now officially over with the online leaderbaords finalised for 14.4.

After three weeks of couplets, athletes from across the globe were presented with a 14-minute ‘Chipper’ workout in 14.4. The workout was made up of toes-to-bars, wall balls, cleans, muscle-ups and a 60 calorie row, and was the first time a Concept2 rower has ever been included in the programming for a CrossFit Open.

In the end it was former CrossFit Games champions Rich Froning and Sam Briggs who topped the leaderboards, posting the highest score in both male and female divisions.

Briggs, who completed the workout twice, finished with a score of 256, which was 20 more than her nearest rival Kara Webb. Froning did even better than Briggs scoring 277 in 14.4 – the highest score in the world for the workout and the first time the three-time Games champion has posted a worldwide top score during this year’s Open.

In terms of the overall standings, Briggs continues to extend her lead in the Women’s Division and is now a massive 74 points ahead of two-time Games champion Annie Thorisdottir. Kaleena Ladeairous is third while Camille Leblanc-Bazinet is fourth overall. The returning Julie Foucher is also continuing to move up the leaderboard and currently sits in 22nd place.

For the men, Froning is also building a bit of a lead out in front and is now 35 points ahead of his nearest rival Jason Khalipa. Ben Smith is right behind him in third place with Dan Bailey fourth and Scott Panchik fifth. Remarkably, Australian Rob Forte is the only ‘non-American’ inside the top 10, sitting seventh overall.

And with 14.4 now in the books, our attention turns to 14.5 and what to expect in the final week of the 2014 CrossFit Open. The last workout of the Open will be announced live at 5PM PT, on Thursday, March 27 at the 4,000-seat Kezar Pavillion in San Francisco, California.

As usual, Games Director Dave Castro will reveal all the details before five CrossFit Games champions complete the workout for the first time. Rich Froning, Jason Khalipa and Grahame Holmberg will all battle against eachother, while Sam Briggs and Annie Thorisdottir will also take part in a head-to-head battle.

Until then, here is a look at the 14.4 results and how the leaderboards stand after week four of the 2014 CrossFit Open:

Men’s Leaderboard After Workout 14.4

Women’s Leaderboard After Workout 14.4

Teams Leaderboard After Workout 14.4

2014 CrossFit Open: 14.4 Results & Standings

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

We take a closer look at the fourth week of the 2014 CrossFit Open and the Open workout 14.4.

In the above video we recap the top performers in Open workout 14.4 and let you know where some of the big name athletes sit after the second last week of the Open.

We also talk about Kevin Ogar’s attempt at 14.4 and give you details of the final live workout announcement on Thursday, March 27 at 5PM PT, including the huge throwdown on the night involving Jason Khalipa, Rich Froning, Graham Holmberg, Annie Thorisdottir and Sam Briggs.

Check out all the latest news on the CrossFit Open and Open workout 14.4 in the video above

The Rx Review’s 14.4 Wrap-Up Video

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Dave Castro Announcing CrossFit Open 14.5

The fifth and final workout of the 2014 CrossFit Open has been released! Games Director Dave Castro revealed the details of the CrossFit Open 14.5 workout a short time ago during a live announcement in San Francisco, California.

For the first time in an Open, we have a workout ‘for time’! The CrossFit Open 14.5 is made up of:

21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Barbell Burpees

Now it’s time for you guys to give the workout a go!

Here is the full description for the CrossFit Open 14.5 workout from the CrossFit Games website:

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old

21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees

WOMEN - includes Masters Women up to 54 years old

21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees

MASTERS MEN - includes Masters Men 55+

21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees

MASTERS WOMEN - includes Masters Women 55+

21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees

Notes

This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment

• Barbell

• Plates to load to the appropriate weight for your division

* If you do not use standard size bumper plates on the barbell you will also need: • A 9.5-inch high target to jump over on the burpees

** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Video Submission Standards

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

CrossFit Open 14.5 – Workout Announced!

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

Froning Defeats Briggs in 14.5

After a muscle-burning workout involving a decreasing ladder of thrusters and burpees, it was Rich Froning who claimed victory in the live announcement throwdown for Open workout 14.5.

In front of a sell out crowd at the Kezar Pavilion in San Francisco, California, five former CrossFit Games champions threw down in the fifth and final workout of the 2014 CrossFit Open.

Just moments after Games Director Dave Castro revealed the details of 14.5, Jason Khalipa, Rich Froning, Graham Holmberg, Sam Briggs and Annie Thorisdottir all completed the workout together, at the same time. For the first time in a live workout announcement, male and female athletes competed against each other!

In the early stages, it was Sam Briggs who led the way. The reigning CrossFit Games champion was the first athlete to complete the round of 21 thrusters and burpees, and managed to stay in front until just after the six-minute mark, when Rich Fronig overtook her.

The three-time Games champion passed Briggs on the round of nine thrusters and burpees and never looked back, finishing 14.5 in first place in an unofficial time of 8:25.

Briggs was right behind Froning, finishing her final burpee just six seconds later.

Jason Khalipa was next to complete the workout, finishing 39 seconds behind Froning in a time of 9:05, while Graham Holmberg was fourth in a time of 10:20.

Froning Defeats Briggs in 14.5

Two-time CrossFit games champion Annie Thorisdottir, who is returning from a back injury was last to complete the workout in a time of 11:04.

Now it’s time for you to have a shot at the 14.5 workout!

Make sure you head to the CrossFit Games website for all the details and the full workout description of 14.5.

Froning Defeats Briggs in CrossFit Open 14.5

The Rx Review: Reporting on Fitness and CrossFit News, Katie Hogan

Well the thruster-burpee combo that we’ve all been expecting for a week is finally here, so get your stopwatches ready because CrossFit 14.5 Open Workout is for time!

Not a ton to break down or analyze with this one; unfortunately, it’s going to hurt for all of us. Much like “Fran” this is an easy one to shoot out of the gate hot on the 21 set and then feel a huge crash toward the middle/end of the next set (in this case the 18s). I recommend finding a sustainable rhythm on the first set of both thrusters and burpees. It shouldn’t be a sprint until you’re closer to the end.

Getting in the groove with your thruster can start in the warm-up. Consider wearing a Olympic lifting shoe for a better position in the hole. Assuming it won’t negatively affect your burpees, I would consider it the better choice for those with a less-than-perfect front squat position. Every time that weight pulls you forward onto you’re toes, you’re leaking power and having to compensate somewhere else. Stay back in your heels as you drive out of the bottom of your squat and look for that magic moment when you pop your hip open at the top, the bar becomes weightless, and you can more easily reach lockout. You’re not going to want to rely on your arms to do much pressing over the course of the 84 thrusters.

On the way down, take advantage of gravity as best as you can and let the bar fall down to your shoulders (or even pull it down fast if you are confident in the movement) and send you down to the bottom of the squat. Practice this in your warm-ups so that the descent of the bar sets you up perfectly for the next rep every time. You will not want to do a lot of re-adjusting between reps if you can help it.

The burpee rhythm will be where athletes can lose the most time if they’re not careful. Different than a standard burpee in place, the bar-facing burpee adds a rotation of the body as well as a lateral distance you need to jump. It will be very easy for even the best burpee-ers to develop a slight hitch or added step(s) to their usual burpee routine of “kick out, kick in, jump up.”

Staying smooth and methodical from one rep to the next, you are more likely to stick with your rhythm and not lose any precious seconds. Use your warm-ups to develop a sustainable pattern to your bar-facing burpee, such as “kick out, kick in, jump over, step turn”. If you are easily winded by the burpee, consider stepping a foot forward to get up out of the bottom of the burpee (rather than a “kick in”) to save your jumping energy for when you have to jump over the bar. It may seem like a minor adjustment but eliminating that one extra hop will add up over the course of 84 reps!

Ultimately, be prepared to dig deep in the end. It’s going to hurt the worst and it’s when you need to step on the gas the hardest. Once you hit those 6 and 3 sets it’s an all out sprint no matter how you feel. Just remember, no matter what you feel: you can always do 3 burpees!

Katie Hogan’s CrossFit 14.5 Open Workout Advice