Category Archives for CrossFit Games Posts

I Wish I CrossFitted When I Was 15

15-Year-Old Karissa Rempel Is Going To Regionals

Have you heard of Karissa Rempel’s story? Check it out on the Games site here.

How crazy is that? Huge props to her! And her dad Dave is going to the Canada West Regionals as well on their affiliate’s team.

Man, if I knew about CrossFit when I was 15, I’d be a beast at whatever sport I did. Then again, I stopped playing team sports going into high school. So…

Are These Kids Too Young?

Bart Simpson Box JumpsWhile I’m sure Karissa has all the right training and guidance to ensure her safety during these workouts, I’ve always wondered if you’re too young to train around that age. Yeah, there are kids programs out there which involve some of the basics of CrossFit, but I was shocked to find out that a 15-year-old was Rx’ing stuff and going to the Regionals.

At first I thought minors weren’t allowed to compete, but I found this old blog post for the 2011 Games that says minors can as long as they request the proper forms and have them signed and submitted by a legal parent or guardian.

I was just wondering about this whole age thing because I remember of kids in high school being told by their coaches not to do any weight training until a certain age. At that time in your life, your body’s still growing so you don’t want to mess any of that up, right? Once again, I’m not an expert. Just working off of the things I heard back then haha.


Huge props to Karissa and Dave Rempel for making it to the Regionals! I’d love to make it one day and I’m sure a lot of you readers would like to as well. You guys are an inspiration and make me want to get over my hate of running right NOW.

2013 CrossFit Games Opens…I’m coming for you 😛

“Balls To The Wall”

This right here is one of my favorite moments in CrossFit Games history. I’m not sure how many other people noticed this during the live stream online almost 2 summers ago, but I’m fortunate to be one of them who witnessed it.

2010 CrossFit Games – Men’s Event 2 “Hell-In” – Final Heat

Think a Helen (for time, 3 rounds of a 400m run, 21 kb swings, and 12 pull-ups) on steroids. Here’s the official breakdown:

Run 1200 meters
63 Kettlebell swings (53#/35#)
36 Pull-ups
Run 800 meters
42 Kettlebell swings (53#/35#)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (53#/35#)
12 Pull-ups

Okay, so I was just on my computer, doing some work with the Games stream on the side of my screen playing. I stopped working for a bit and watched some of this event. Low and behold, the greatest piece of CrossFit commentary occurred. If my YouTube embed starts at the beginning, fast forward to 12:27 for the goodies:

For you lazy fucks who want the fast forwarding done for you, use this link. Jerks 😛

Sorry…but I have to use this pic again:

Caity Matter Henninger Balls To The Wall

Seriously, how awesome was that? First of all, the female commentary said the whole “balls to the wall” thing is such a matter-of-a-fact kind of way. Then the guy apologizes for her “language”? LOL!

I’m so grateful for sites like YouTube that allow us to preserve such sacred moments haha. When I watched the original stream, I was dumbfounded. I couldn’t believe what I heard. And I was also afraid I wouldn’t be able to watch it again because it was a live stream.

Good times 🙂 I hope you enjoyed it as much as I did.

Commentary On 2012 Regionals Commentary

Wait, What Commentary?

If you haven’t watched it already, here’s the CrossFit Games Update on the Regionals by Caity Matter Henniger, Rory McKernan, and Pat Sherwood:

Yes, it’s 30 minutes long. Yes, I watched the whole damn video. Yes, I’m that obsessed with CrossFit. Chances are, if you’re reading this, you probably are too 😛

So Why Commentary On Their Commentary?

I always find these Games Updates rather amusing. There’s a SportCenter-like feel to it, especially with the flashy menus and cheesy music, but they don’t take themselves so seriously and they know it. There’s that gritty feel to it that’s very much of the CrossFit culture. It’s just raw, despite the production values.

Let’s Get Started


Okay, the first thing they were really talking about was the WOD Diane for Individual Event 1. I’ve never done Diane before, nor would I be able to Rx it. 225# deads are around that threshold where a high number of reps would possibly fuck up my back. And handstand push-ups? Before my trip, I was able to do 1 legit HSPU! Now I weigh a bit more, just getting inverted is a hassle…

Everyone was saying that deads are pretty straightforward for the people who’ve made it to Regionals, so the HSPU’s will definitely be a bottleneck. That’s skill right there and some efficiency management.

“Efficiency management”? Well, it’s just something that came to mind. Not sure if there’s a legit term for it. Basically, in the case of this WOD, do you do strict HSPU’s or do you kip? Strict HSPU’s are obviously faster, but you need to take into consideration your abilities and how long you can maintain your shoulder strength for the duration of this WOD. Oh, you’re a beast at handstand push-ups and know you can plow through each one strict? Then by all means do that. You’ll have a speed advantage. However, for some, kipping through the whole WOD could serve beneficial. Starting off strict might gas the athlete out. Switching to the kip later on would help, but that initial wearing down from the strict HSPU’s would bring down his or her overall time for Diane.

That’s why it’s all about knowing your abilities.

8:11 – “HOLY SHIT!”

At 8:11 in the video, Rory starts talking about Individual Event 2, which is row a 2K, 50 pistols, and 30 hang cleans (225#/135#). Once done spitting that out, all Rory could say was, “HOLY SHIT!”

Rory McKernan CrossFit Games Regionals Update Holy Shit

Then Pat nonchalantly responds, “Yes, thank you…” and continues on with his thing.

Pat Sherwood Yes Thank You

In this next screen, look at that smile on Rory’s face lolz. He knew that Pat had the perfect reaction to his “Holy Shit” and you know for sure Pat just enjoyed saying “Holy Shit” for the cameras. Better yet, Caity’s trying so hard not to crack up. She had a small laugh, but I could definitely see her blowing up in laughter. I would’ve done the same.

It’s subtle scenes like these that keep me coming back to these Update shows.

9:43 – “Balls To The Wall”

At 9:43, Caity talks about strategy for Event 2. Should you go…

Caity Matter Henninger Balls To The Wall

Sure, there are obvious reasons why I find her saying “balls to the wall” so amusing. But, for those of us who watched the 2010 CrossFit Games online, some of us will never forget this gem of commentary during the final heat of Event 2 “Hell-in”. From what I remember, the female announcer was talking about pacing for the current workout and drops the phrase “ball to the wall”.

Her co-anchor didn’t seem too happy about the phrase, so he apologize to the audience at home for the language, since kids might be watching. Well, he should’ve said something about people constantly saying “shit” in the earlier portions of the stream haha. Oh the pre-ESPN2 days 🙂 #nostalgia

Edit: I found the video! Check out my post on the whole scene.

15:03 – Can I Get In On This?

Coming back from the commercials at 15:03, you see the trio having such a fun convo. Can I get in on this? For real. I think it would be so much fun just to shoot the shit about the CrossFit Games with these guys and gals. At least for all the Updates I’ve watched, every guest host seems to have been a good time.

CrossFit Games Update Fun Convo

21:42 – Why Chivalry Is Dead

Team Event 4 involves a “human rack” where a pair of men or women will have to hold the other sex’s barbell during a set of 50 pull-ups. ROUGHHHH.

When you think you can go for a break from the pull-ups and some squat variation, you need to lift up that weight onto your shoulders for your partners. Okay, for the men, that’s bad enough. For the women? It sucks cause they have to carry a much heavier weight on their shoulders. Ladies go first, huh? Yeah, workouts like this show why chivalry died a long time ago. You can thank Dave Castro for that 😛

It’s okay though, Rory says this workout provides “equal opportunity” lololol:

So I Think You Get It By Now

I don’t watch these Updates for technicalities or to learn stuff about CrossFit. Yeah, you might pick up on a few workout tips or random trivia info every once in a while. True…

…but I just watch the Updates for the lolz.

Thanks guys!

Get Some: 2012 CrossFit Games Regionals Workouts Announced

2012 CrossFit Games Regionals: Heavy Weight

2012 CrossFit Games Regionals Workouts

If you’ve taken a look at this year’s Regionals workouts, you know right away that these WOD’s are really for the elite. No, I’m not talking about the “elite of the elite” going for the VIP Games tickets. Still haven’t checked out the Regionals WOD’s? Here they are for you to digest:

Individual Competition


Individual Event 1
21-15-9 reps for time of:
Deadlift (225# men / 155# women)
Handstand push-ups

Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
30 Hang cleans (225# men / 135# women)


Individual Event 3
Four rounds for time of:
10 One-arm dumbbell snatches (100# men / 70# women)

Individual Event 4
For time:
50 Back squats (135# men / 95# women)
40 Pull-ups
30 Shoulder-to-overhead (135# men / 95# women)
50 Front Squats (85# men / 65# women)
40 Pull-ups
30 Shoulder-to-overhead (85# men / 65# women)
50 Overhead squats (65# men / 45# women)
40 Pull-ups
30 Shoulder-to-overhead (65# men / 45# women)


Individual Event 5
Snatch Ladder with double-unders

Individual Event 6
For time:
Three rounds of:

7 Deadlifts (345# men / 225# women)
7 Muscle-ups
Three rounds of:

21 Wall ball shots (20# men / 14# women ball to 10′ target)
21 Toes-to-bar
100′ Farmer carry (2 – 100# men / 70# women dumbbells)
28 Burpee box jumps (24″ men / 20″ women box)
100′ Farmer carry (2 – 100# men / 70# women dumbbells)
3 Muscle-ups

For a more detailed breakdown of the individual workouts and some awesome videos, check out the official page of the Individual Regionals workouts here.

Team Competition


Team Event 1
For time:
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)

Team Event 2
Each member of the four-person team must do the following for time:
Row 1000 meters
25 One-legged squats, alternating
15 Hang Cleans (225# men / 135# women)


Team Event 3
For time:
10 One-arm dumbbell snatches (100#)
10 One-arm dumbbell snatches (70#)
10 One-arm dumbbell snatches (100#)
10 One-arm dumbbell snatches (70#)
10 One-arm dumbbell snatches (100#)
10 One-arm dumbbell snatches (70#)

Team Event 4
For time:
75 Back squats (95#)
50 Pull-ups
25 Shoulder-to-overhead (95#)
75 Front squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
75 Overhead squats (45#)
50 Pull-ups
25 Shoulder-to-overhead (45#)
75 Back squats (135#)
50 Pull-ups
25 Shoulder-to-overhead (135#)
75 Front squats (85#)
50 Pull-ups
25 Shoulder-to-overhead (85#)
75 Overhead squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)


Team Event 5
Snatch Ladder

Team Event 6
For time:
20 Muscle-ups while partner holds 225#
60 Wall ball shots (20# ball to 10′ target) while partner holds chin over bar
100′ Buddy and 100# dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100# dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135#
60 Wall ball shots (14# ball to 10′ target) while partner holds chin over bar
100′ Buddy and 70# dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70# dumbbell carry
2 Muscle-ups

Click here for the official Team Regionals workouts page.

Later today I’ll be writing more commentary on these workouts, the vids going through the workouts, and even the commentary vid from HQ. Yes, I’m going to write some commentary on commentary. You dig?

So what do you all think about this year’s Regionals? Crazy shit, huh?

2012 Reebok CrossFit Games Tickets Are Now On Sale!

Get Your 2012 Reebok CrossFit Games Tickets Now!

From Friday, July 13 (shit…Friday the 13th…) to Sunday, July 15, the 2012 Reebok CrossFit Games will be hosted in Carson, CA at the Home Depot Center. And guess what? Tickets are on sale now!

I wish I could go, but I’m on the other side of the country and need to hold down the fort here at

So you’re thinking of going, huh? Not sure what to expect? C’mon, you’re going to be watching the ultimate 3-day test of fitness in Carson, California. To think that the Games started on the Castra family ranch in 2007 and now is hosted at the Home Depot Center. Crazy, stuff right?

Here’s the pricing info from the official ticket site:

3-day General Admission – Now through April 30th $50
3-day General Admission – May 1st through May 31st $60
3-day General Admission – Starting June 1st $75
1-day General Admission – Starting July 1st (box office only) $40

Go here to grab your tickets.

But Wait…

You may not be one of the “elite” of the elite athletes Forging Elite Fitness but still want to be considered the elite of the elite? Think you’re too good for the regular Games tickets? Well, that’s what the 2012 Reebok CrossFit Games VIP Pass is for.

What does this $300 package give you?

  • 1 3-day pass for the Games
  • 1 ELITE VIP lanyard with your credentials (oh snap!)
  • “Complementary” parking (lolz…you dropped $300 on this…that’s a must)
  • VIP lounge access with air-conditioning
  • The OPPORTUNITY to eat a private restaurant that has a view of Sponsor Village
  • A CrossFit Tour-sponsored happy hour (get shitty sonnn)
  • Guaranteed seating during events in the main stadium
  • VIP tent and cash bar access at the track
  • “Daily swag item” (I honestly can’t stand the word “swag” haha)

*Gotta 21 years old to get this by the way

So you want to show how hardcore of a CrossFitter you are? Click here and snag your VIP Pass.

Btw, I don’t get paid for any referrals through these links. I’m just summarizing everything and getting the links for you lazy mofos who don’t use Google 😛