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thank you00:00:12
[Music]00:00:40
we are the greatest00:00:41
[Music]00:00:48
[Applause]00:00:59
[Applause]00:01:03
thank you00:01:05
[Music]00:01:12
stages00:01:15
[Music]00:01:23
foreign00:01:28
[Music]00:01:44
[Music]00:01:56
[Applause]00:01:59
[Music]00:02:12
we are the greatest00:02:14
[Music]00:02:37
[Applause]00:02:40
thank you00:02:50
[Music]00:03:14
[Music]00:03:27
don't try00:03:30
[Music]00:03:57
[Music]00:04:00
changes00:04:03
[Music]00:04:08
[Applause]00:04:11
[Music]00:04:34
okay00:04:37
[Music]00:04:58
[Music]00:05:08
I can't stop the feeling00:05:11
[Music]00:05:29
foreign00:05:36
[Applause]00:05:44
[Music]00:05:53
[Music]00:06:07
dog00:06:12
[Music]00:06:17
[Music]00:06:29
[Music]00:06:42
better stop bad00:06:45
ly won't stop we can't lose00:06:54
10 seconds00:06:56
[Applause]00:07:09
the great state of New Jersey the Garden00:07:12
State home of the boss Bruce Springsteen00:07:15
and the third state admitted to the00:07:17
Union in 1787 but today it becomes the00:07:21
second place in the world to host an00:07:23
announcement for the 2023 Noble CrossFit00:07:27
Games open thanks for joining us00:07:28
everybody today at CrossFit bison in00:07:31
Midland Park New Jersey I'm Sean00:07:33
Woodland with Tommy Marquez Kayla00:07:34
Banfield is out there on the competition00:07:36
floor we are set to hear the00:07:39
announcement of 23.2 but I don't know if00:07:41
I am physically nor emotionally00:07:43
recovered from last week you know what00:07:45
Sean I think I'm ready to get hurt again00:07:47
especially given what baz put out there00:07:49
on week number one to to set the tone it00:07:51
was a basically every dad's worst00:07:52
nightmare not only go up and touch the00:07:54
thermostat he cranked the heat up a00:07:55
little bit but the community was up for00:07:57
the challenge so with that in mind I00:07:58
would say I'm nervously excited we will00:08:01
see what awaits let's get down to the00:08:03
competition floor introduce the third00:08:05
member of our broadcast team and our00:08:07
senior Australian correspondent caleban00:08:09
fields00:08:10
[Applause]00:08:19
thing because the energy in here00:08:25
and not only is this a high energy crowd00:08:28
but this is also a fit crowd and what I00:08:32
mean by that is CrossFit Benson was the00:08:35
fittest box in the U.S in 2022 and 2020.00:08:41
21 and the fourth fittest box in the00:08:45
world in all three years and The Man00:08:47
Behind all this Fitness is Dave00:08:50
[Applause]00:09:00
not only are they loud not only are they00:09:03
high energy but you also have the second00:09:05
highest number of open regos in the00:09:08
world how do you get00:09:11
people excited to sign up for the open00:09:12
uh well the open for us it's two things00:09:15
it's it's a test but it's also a00:09:17
celebration uh it's a test for all the00:09:19
athletes and all the work they put into00:09:20
it the quality of our coaching the00:09:22
programming are we actually preparing00:09:24
them for the unknown but more important00:09:27
than all of that it's a celebration it's00:09:29
a celebration I mean look what we have00:09:30
going on right now the people to my left00:09:32
behind me00:09:33
foreign00:09:37
we want to celebrate them we're here00:09:41
because of them but we're also here for00:09:42
them and we're all on that same page and00:09:44
that's what we celebrate this time of00:09:46
year it's another trip around the Sun00:09:47
and for some somehow we just keep00:09:49
getting fitter and fitter every year00:09:50
[Applause]00:09:59
Crush 23.100:10:03
but you know on a serious note it's00:10:05
awesome to watch the progression last00:10:07
year we had people in foundations00:10:08
they're on scale now last year we had00:10:09
scaled an RX we had first muscle ups we00:10:12
had people who couldn't do toes of our00:10:13
last year that banged out 50 after a 6000:10:14
Cal row you know that that kind of stuff00:10:16
is what we see it's the magic of the00:10:18
open every year we see it and we can't00:10:20
wait to get back at it we had a little00:10:21
extra juice this past weekend I'm not00:10:22
sure why but00:10:23
[Applause]00:10:27
fit bison thank you so much for having00:10:28
us thanks00:10:30
Sean00:10:32
we've got a jam-packed show in store00:10:35
today don't we it is going to be a lot00:10:38
of fun here this afternoon in CrossFit00:10:40
bison we have our warm-up show presented00:10:42
by Noble we're right in the middle of00:10:43
that then we will have the live00:10:45
announcement of 23.2 presented by00:10:47
Chipotle you'll want to stick around00:10:49
afterwards Pat velner will be in the00:10:50
booth but Tommy Marquez for the cooldown00:10:52
show presented by airrosti and as I00:10:55
mentioned the announcement of 23.2 is00:10:57
presented by Chipotle and they are00:10:59
giving away nearly 10 000 free entrees00:11:02
during our show you'll have four chances00:11:05
during the show detects to win they are00:11:07
also offering zero dollar delivery all00:11:11
day today when you order online and to00:11:13
top it off the winners of 23.2 in every00:11:16
division will win Chipotle for a year00:11:20
not let you needed any extra motivation00:11:21
there to do well in this workout00:11:23
now is your first chance to snag one of00:11:26
the 2320 free entrees text open 49100:11:31
-22 to receive a buy one get one entree00:11:36
well as you heard David Simonson00:11:39
mentioned this is a celebration not only00:11:41
is he open the first part of the season00:11:43
but it's a chance for us to celebrate00:11:44
all the magic that takes place around00:11:46
the world in gyms in the CrossFit00:11:48
community00:11:50
foreign00:11:54
[Applause]00:11:58
I've always been quite an active person00:12:00
I've never been to sit down on the sofa00:12:03
sort of individual my hand was starting00:12:06
to go I'm starting to Twitch quite a bit00:12:08
not classic permanent uh Jammer but I00:12:12
would just go oh a twitch not like that00:12:14
I had sort of thought of other things00:12:15
you know maybe he's got a brain tumor or00:12:17
you know there are all sorts of00:12:19
possibilities I think Scott knew that he00:12:22
wasn't right so I was then referred to00:12:24
see a neurologist00:12:26
um he says right okay look you're not00:12:28
presenting massively with Parkinson's00:12:31
but there's enough we should put you00:12:33
through the dark scanner whenever the00:12:35
results were reported they said yes your00:12:38
brain is is deficient in its abilities00:12:41
to generate sufficient dopamine so short00:12:45
words you've got Parkinson's disease00:12:47
and there's no cure and he took all the00:12:50
treatment that was you know suggested to00:12:52
him that he would try which either00:12:53
didn't work or actually made him feel00:12:55
worse the arm movement started to become00:12:59
more frequent the lags started to have a00:13:03
mind of their own and then unfortunately00:13:05
frequently then the cramps came in they00:13:08
were really really uncomfortable and00:13:09
really unpleasant the first couple of00:13:11
years you know he had a pretty rough00:13:14
ride you know one of the bits of advice00:13:17
I got was be fit and strong so I started00:13:20
exercising you know we lost a lot of00:13:22
weight very quickly which is fantastic00:13:24
and then you know having read all the00:13:25
Parkinson's stuff he realized that this00:13:27
sort of exercise that makes you think00:13:29
was You Know the Way Forward things were00:13:32
really starting to happen and I'm going00:13:34
my symptoms are definitely getting00:13:35
better here I thought right00:13:38
CrossFit I think is the next step up for00:13:42
me00:13:43
when Scott first joined he didn't tell00:13:45
us about what was going on with him in00:13:47
the background so he just joined up like00:13:49
every other clamp we have does four00:13:51
months later the coaches all got a text00:13:53
from the owners and that was when I00:13:55
realized where Scott's background had00:13:57
been it made a lot more sense than why00:13:59
he moved the way he did he didn't want00:14:01
any special treatment he just wanted to00:14:02
be a normal guy and that was awesome I00:14:04
think he would toss those guys with his00:14:05
life you know effectively I would say00:14:06
CrossFit this is Madison and then by00:14:08
Halloween00:14:09
2021 I personally to myself declared00:14:13
myself something free and so it was like00:14:16
a real wow moment probably close to00:14:17
tears in the office with him that day00:14:19
what a powerful story to go from being00:14:22
really00:14:27
being symptom-free I'm quite surprised00:14:29
that nobody is talking about this or00:14:31
it's not being discussed because it00:14:33
worked for that well guy and Belfast you00:14:35
know where's the Don sanguine give that00:14:37
a go00:14:41
[Music]00:14:47
and you can see that and Other Stories00:14:49
just like it on the crossing games00:14:50
Youtube channel search magic of CrossFit00:14:52
there was not a whole lot of magic for00:14:54
me in 23.1 I was one and done on that00:14:56
one fortunate enough to do it at NC00:14:58
CrossFit in San Jose California under00:15:00
the watch July of 2008 Fitness man on00:15:02
Earth uh Jason kaliba that's how it00:15:04
started nice little discussion about the00:15:06
oh man that was like I don't even know00:15:08
that was the end that was like between00:15:09
reps four and five I think on the clean00:15:11
I think that was halfway through the00:15:13
position Jason just shaking his head00:15:14
just00:15:15
hmm how'd it go for you uh not too bad I00:15:17
was on the road so I had the chance to00:15:19
drop in an affiliate I was in San Diego00:15:20
so I went to Crossfit Invictus I did the00:15:22
workout alongside their 9 A.M class and00:15:24
like every good crossfitter thought I00:15:26
was one and done then I came back Monday00:15:28
from the trip and just had to redo it00:15:29
anyways got yourself to the muscle up00:15:31
congratulations on that effort glad you00:15:33
improved on your score from your first00:15:34
go-around and one cool thing that is fun00:15:37
to watch during the open and you heard00:15:39
David mention it here across with bison00:15:41
is how many firsts do you see how many00:15:42
PRS you see in the open and the00:15:44
community showed out in a big way for00:15:45
23.1 first muscle ups first toes the bar00:15:48
first maybe RX uh workout and that's00:15:50
what really makes the open special and00:15:52
no doubt it's those little things that00:15:53
show us progress and keep us coming back00:15:55
day after day there's a Common Thread00:15:57
between the sites that we have attended00:15:58
these past two open announcements00:16:00
starting with Madrid last week they have00:16:02
some of the leading gyms in the world00:16:04
when it comes to open registration and00:16:07
their Community really showed up last00:16:08
week as well full CrossFit the most00:16:11
prolific gym in the world when it comes00:16:13
to signing people up 450 I'm a00:16:15
registered athletes and then cross the00:16:16
court hey they were also on site at the00:16:19
gaha Magica as well as far as the United00:16:21
States is concerned well crossad bison00:16:24
right now00:16:25
275 registered athletes that is six the00:16:28
best in the world and then CrossFit00:16:30
Hendersonville we were there last year00:16:31
more than 300 athletes have registered00:16:36
now one thing that this community does00:16:38
is Rally around gyms and members who are00:16:41
in need and I'm sure many of you have00:16:43
heard about this but tragically on00:16:44
February 17th third again CrossFit in00:16:47
Anchorage Alaska suffered a partial roof00:16:50
collapse just 10 minutes before their00:16:51
Friday Night Lights event was set to00:16:53
kick off several members were trapped00:16:55
and one member tragically lost her life00:16:57
and we can help there are two gofundme's00:17:00
that have been set up one for across a00:17:03
turn again and one for the family of the00:17:05
member who lost her life so please give00:17:07
if you can and obviously our hearts go00:17:09
out to all of our community members who00:17:11
have been impacted by that terrible00:17:13
tragedy so please just take a second go00:17:15
to those GoFundMe give what you can00:17:16
anything will make a difference let's00:17:19
turn our attention now to why we are00:17:21
here the worldwide open week number two00:17:22
before we can get to week two we got to00:17:24
look back on week number one top scorers00:17:27
for 23.1 Emma Carey's gonna win she did00:17:29
get a nine rep penalty for some of her00:17:31
wall balls not being below parallel but00:17:33
that's still a rep better than Mal00:17:34
O'Brien who got a score adjustment00:17:36
because one of her reps was completed00:17:38
After Time had expired Laurel Horvath00:17:41
and Jacqueline dolls from Thai at 26100:17:42
but it's horbath with the tie break and00:17:44
it is Jamie Simmons in fifth ton of00:17:46
familiar names on the leaderboard but00:17:47
obviously the Emma Carey trying to make00:17:49
her come back from injury winning the00:17:51
workout overall worldwide is a huge00:17:53
boost remember back to 2021 when she00:17:55
broke through as an individual one of00:17:56
the key pieces and checkpoints along the00:17:58
way was a worldwide win in 21.2 it00:18:01
really showcased her top tier engine so00:18:03
having a workout like this to start your00:18:05
season is a great indication of where00:18:07
she's at in her comeback and then Mal00:18:08
O'Brien you talk to anyone in the hwpo00:18:11
camp they say she has one Focus that's00:18:13
to win the games in Madison with the00:18:15
added skill components of 23.1 I think00:18:17
this is a good step in that direction00:18:19
overall and then just below her another00:18:21
woman everyone thinks can maybe push for00:18:23
the overall title this year that's Laura00:18:24
Horvath she was one of the open00:18:26
announcement athletes in week one it was00:18:28
an unfortunate mistake in loading the00:18:29
bar so that score didn't count but you00:18:31
know what it's a testament to her as an00:18:33
athlete Gabby as well that they step00:18:35
right back up to the plate hit another00:18:36
home run and for Laura just five reps00:18:39
shy of that first attempt and it's still00:18:40
good for third overall no matter what00:18:43
let's go over to the men's side where00:18:45
one of the athletes who we will be00:18:46
watching tonight Roman krenikov gets the00:18:49
top score 30-6 reps two better than Cole00:18:51
grease saber Pat velner the other man00:18:53
here tonight is in third one rep better00:18:55
than guillaine Brion and Julius karavis00:18:57
rounding out the top five yeah more00:18:59
familiar names at the top of the00:19:00
leaderboard but Roman krenikov this00:19:02
performance is just another in a string00:19:04
of Firsts for him first year at the00:19:06
games in person first CrossFit Games00:19:07
Podium first appearances at Rogue wada00:19:10
palooza and now his first worldwide open00:19:12
win it's just setting up an awesome00:19:15
performance and you look at his tiebreak00:19:17
time after the clean sub 7 that is just00:19:19
absurd I don't care who you are behind00:19:21
him on the leaderboard just a couple00:19:22
reps shy Cole grieshaber a huge00:19:25
performance for the young athlete who00:19:26
showed up as a rookie last year took his00:19:28
licks coming off a fifth place at Water00:19:30
blues that we spoke to in Miami he said00:19:32
he wants to have more performances that00:19:33
make him feel like he belongs with the00:19:35
best in the sport this will certainly do00:19:36
that and then Pat velner a great00:19:39
comparison stat 104 reps better than00:19:41
when he first did it way back 2014 has00:19:44
since built himself into an absolute00:19:46
Legend it should come as no surprise00:19:47
though you look at a workout like 20.500:19:49
wall balls muscle ups rowing all00:19:51
elements that showed up here he was00:19:53
second up in the world just a few reps00:19:55
shy of Roman and it sets up an amazing00:19:57
matchup tonight and there were some00:19:58
incredible performance performances that00:20:00
we saw in other divisions in the age00:20:02
groups especially and one in particular00:20:04
Sam Briggs I mean what in the world00:20:07
Tommy uh what in the world 41 years00:20:10
young six best time in the world you can00:20:12
go back to 2014 she won this oh this00:20:15
workout worldwide in the open and you00:20:16
know she shifted Focus to her career in00:20:18
firefighting still manages to beat her00:20:21
score from back then she says she's not00:20:22
fitter I would beg to differ two reps is00:20:25
better is better no matter what she just00:20:27
continues to prove that she's a cyborg00:20:29
and then Andrew Wilson in the women's00:20:30
seated without hip function she's the00:20:32
two-time reigning champ in this division00:20:33
she wins with 221 remember they only had00:20:36
150 reps per round so 71 reps into that00:20:39
second round they're crowning a champion00:20:41
after the open so this is a big00:20:42
performance for her to go three straight00:20:44
yeah as you mentioned Tommy we are00:20:46
crowning some champions in the Adaptive00:20:48
divisions at the world wide open it's00:20:50
eight adaptive divisions in total for00:20:52
the men and the women five of those00:20:54
divisions will Crown Champions after00:20:56
these three weeks so these next two00:20:58
weeks are huge for the Adaptive00:21:00
community and really looking forward to00:21:02
seeing how these next two weeks play out00:21:04
for these athletes and one cool thing to00:21:06
know too a lot of first-time00:21:07
participants in the Adaptive division so00:21:09
welcome to the crossroad games open to00:21:12
those athletes who are throwing down for00:21:14
the first time athletes will be watching00:21:16
throwing down tonight tail of the tape00:21:19
presented by wild Health Roman krenikov00:21:21
taking on Pat Veller two men inside the00:21:23
top 10 of the world wide rankings and00:21:25
both men inside the top six at the00:21:28
CrossFit Games and the two of them have00:21:30
legitimate Podium aspirations for 202300:21:32
and every time they show up to competing00:21:34
against each other they're always00:21:35
attached at the hip but I think people00:21:37
are maybe selling Pat a little bit short00:21:39
here tonight one of the things that's00:21:40
been consistent throughout his career00:21:42
he's been a top performer in the open 7000:21:45
of the open workouts in the last three00:21:47
seasons have landed him inside the top00:21:49
20 worldwide every year since 2016 he's00:21:52
had an open workout finish inside the00:21:54
top five worldwide he's not afraid to00:21:57
take chances and deal with the00:21:58
repercussions afterwards so for someone00:22:00
that is good at gymnastics good at00:22:02
bodyweight stuff I think this is a good00:22:03
opportunity for him to Showcase everyone00:22:05
why he's still a threat for the top of00:22:07
the podium but the is going to be going00:22:09
toe-to-toe with Roman krenikov will00:22:11
really see him flourish under these new00:22:14
circumstances he's always had an00:22:16
endurance background he used to flex00:22:17
that in some of these amazing event00:22:19
performances outside of the games but00:22:21
over the years he's rounded himself out00:22:22
building on his strength building on his00:22:24
technical proficiency with gymnastics00:22:26
and now he's under the Mayhem Banner00:22:28
working with a great coach00:22:30
and I know they're setting him up for00:22:32
Success again in 2023. Dan Roman is00:22:35
making his open announcement debut here00:22:37
and you mentioned fukundo as coach could00:22:38
not be here but he has a very good00:22:40
stand-in taking fukundo's place that is00:22:43
the most decorated athlete in CrossFit00:22:44
Games history Rich Froning yeah I mean00:22:47
one word comes to mind as far as what00:22:49
Rich's role is here this weekend and00:22:51
that's going to be providing experience00:22:52
you look at when he showed up 13 years00:22:55
ago in 2010 at the dirty south regional00:22:57
he went on to win that event and every00:22:59
year since all he's done is rack up00:23:01
Podium finishes you hear about the four00:23:03
goals an individual the six uh titles as00:23:06
a team but he's also been a huge part of00:23:08
open announcements since the start even00:23:10
before we went live in 12.2 the iconic00:23:12
ones like 13-5 the Champions open00:23:15
announcement of 14-5 Rich has experience00:23:17
across the board in being a leader and00:23:19
an athlete and it should pay dividends00:23:21
and he is on the competition floor with00:23:23
Caleb anfield00:23:26
rich00:23:28
you're certainly no stranger to the open00:23:31
announcements but normally as we saw00:23:33
you're on this side of the fence00:23:35
competing how does it feel to be00:23:36
spectating this year man you guys are00:23:39
awesome [Applause]00:23:48
this has been one of the most electric00:23:49
uh crowds I've been a part of uh man00:23:52
this is this is awesome it kind of makes00:23:54
me want to do it but not really00:23:56
so thanks for having us out I mean I00:23:59
mean you got an incredible logo too here00:24:00
like I just feel like I'm at home right00:24:03
and you've got a very important job this00:24:06
year in supporting Roman what tips and00:24:09
what little nuggets of advice have you00:24:11
passed on to him uh he's a true00:24:13
competitor he doesn't really need00:24:14
anything I think it's more just calm the00:24:16
nerves enjoy the moment because one day00:24:18
you're going to be old and on this side00:24:19
and not really doing anything so have00:24:22
fun and enjoy it uh it's you know I00:24:24
don't even they were asking we were00:24:26
trying to figure out how many of these00:24:27
I've done I think we technically me and00:24:29
Dan started them before it was actual00:24:31
live broadcast and then I've been a part00:24:34
of each stage of it so I'm glad that00:24:36
they're back and and like I said thank00:24:38
you guys for having us this is an00:24:39
incredible uh Community you guys have00:24:41
here and part of the larger CrossFit00:24:43
Community out there so thank you guys00:24:45
thanks Rich and thanks so much for00:24:47
joining us today thanks for having me if00:24:50
I can hear you thank you I can't hear00:24:51
myself think sometimes now for you guys00:24:54
at home this isn't the last you'll be00:24:55
seeing of Rich Froning later on in the00:24:57
show we'll be popping a mic on Rich to00:24:59
catch some in the moment sound but for00:25:02
now over to you Sean00:25:04
always great to see an OG athlete like00:25:07
Rich troney who's competition deers are00:25:09
behind him they're still hanging out00:25:10
with community and being part of this00:25:12
thing I mean you could hear from the pop00:25:13
the impact that he has on the community00:25:15
and just to get a better example of that00:25:17
look no further than the community he00:25:18
has built at CrossFit Mayhem in00:25:20
Cookeville and the group of athletes00:25:21
that are have surrounded themselves up00:25:23
there as well well Roman krenikoff and00:25:25
Pat velner will be the second matchup00:25:27
that we will see we're gonna have two00:25:28
local community athletes here from00:25:30
Crossfit bison throwing down and00:25:31
Kathleen Stanton and Joel Trella they00:25:34
will be up first they are warming up now00:25:36
but next week hey it's never too early00:25:38
to start talking about 23.3 make sure00:25:40
you tune in when we bring you from Omaha00:25:43
Nebraska Mal O'Brien taking on a00:25:46
Danielle Brandon not a bad way to finish00:25:49
things up for the 2023 Noble CrossFit00:25:52
Games open local athletes are warming up00:25:55
and getting set to take the floor here00:25:56
in just a matter of minutes as we will00:25:58
have the live announcement of 23.200:25:59
coming up there is Kathleen Stanton she00:26:03
and Joel Trella will be the first to00:26:05
take on the latest test of the 202300:26:08
Noble CrossFit Games open and the open00:26:10
is underway if you have registered for00:26:12
the open don't forget to redeem your00:26:14
code for 25 to spend at Noble for an00:26:17
order of 99 and over well it is now time00:26:22
to find out what we're going to face in00:26:24
23.2 when we return the live00:26:27
announcement of the latest test for the00:26:28
2023 Noble CrossFit Games open00:26:33
the 2023 Noble CrossFit open is00:26:37
presented by Chipotle00:26:39
the official burrito bowl of the noble00:26:42
CrossFit open00:26:43
Noble the official Footwear and apparel00:26:46
brand of CrossFit00:26:48
Trifecta the official meal delivery00:26:51
partner of CrossFit and wild health00:26:55
official Precision medicine partner of00:26:58
the noble CrossFit Games00:27:00
[Music]00:27:07
history made Legacy00:27:11
it is an outlet00:27:13
[Music]00:27:15
game Champion for some it is an identity00:27:21
it can take us from who we are today to00:27:25
who we want to be tomorrow training00:27:32
everything00:27:34
[Music]00:28:05
thank you00:28:06
my name is Amy thorstetter two times00:28:09
fittest woman in the world and this will00:28:11
be my 12th time competing at the00:28:13
CrossFit Games carbs is the main fuel00:28:16
that we use when we're working out and00:28:18
getting enough of it and at the right00:28:20
time is one of the most important things00:28:23
for my performance RP helps me take away00:28:26
the guessing part of it and let me just00:28:29
focus on my training and my game which00:28:31
is winning the cross of the games00:28:34
[Music]00:28:40
[Music]00:28:56
foreign00:29:02
[Music]00:29:06
ER of our unparalleled results or what00:29:09
we call efficacy what this means is00:29:12
CrossFit actually makes people fit and00:29:15
arguably we make them fitter faster and00:29:18
more safely than any program out there00:29:21
these results are Universal predictable00:29:23
and repeatable the methodology works for00:29:26
everyone can be scaled for anyone and00:29:29
continues to work long term00:29:31
this is not magic it's just what happens00:29:34
when you put in the work results follow00:29:37
it's how we revolutionize an industry00:29:39
and change millions of lives and will00:29:41
change many millions more00:29:46
thank you00:29:52
[Music]00:29:54
from the heart of Europe to the east00:29:56
coast of the United States00:29:58
the Garden State hosts a matchup between00:30:01
a pair of men hoping to be crowned the00:30:03
fittest on Earth Patrick vellner has00:30:05
been the long reigning King in the north00:30:07
this year he is hoping to show that he00:30:09
can wear the grandest crown of them all00:30:11
Roman krenikov proved he was worth the00:30:14
wait he put himself on the podium at the00:30:17
CrossFit Games and put a scare into the00:30:19
defending Champion the beast from the00:30:22
east meets one of the best in the west00:30:24
the live announcement of 23.2 from00:30:27
Crossfit bison in Midland Park New00:30:29
Jersey is next00:30:35
hello hello and welcome to the official00:30:39
announcement of00:30:41
23.2 brought to you by Chipotle we are00:30:46
live from Crossfit advising here in New00:30:49
Jersey I'm your host to Kayla Banfield00:30:51
23.1 is in the books first muscle ups00:30:55
were achieved around the world and00:30:56
congratulations if that was you and now00:30:59
it is time for our second test we have00:31:02
got so much in store for you tonight00:31:03
including two throwdowns and of course00:31:06
don't forget to hang around later for00:31:08
our cool down show brought to you by00:31:10
airrosty now in true CrossFit style we00:31:13
are led by our community our community00:31:16
comes first so what better way to things00:31:20
up00:31:21
10 with a community Throwdown with two00:31:24
of our local athletes so join me in00:31:27
welcoming our first athlete to take00:31:30
23.2 55 year old Masters athlete00:31:34
Kathleen00:31:39
[Applause]00:31:44
and working out right beside the00:31:46
Kathleen's side it's New Jersey state00:31:49
trooper Joel Trello00:31:51
[Applause]00:31:59
now Kathleen doing at 23.2 in front of00:32:03
your entire box let alone the entire00:32:05
CrossFit Community is a little bit00:32:07
nerve-wracking how are you feeling I'm00:32:09
totally pumped to take this on I'm so00:32:11
honored00:32:13
I'm so honored and psyched to get ready00:32:15
and go in front of my family my CrossFit00:32:18
family I'm ready I'm ready to do it with00:32:20
the hood let's go guys00:32:23
and Joel as I said to Kathleen being00:32:25
involved in this announcement must be a00:32:27
really big deal what does it mean to you00:32:29
it's super exciting I'm really proud to00:32:31
be here for the common average00:32:32
crossfitter and uh yeah and I'm just00:32:35
looking forward to it it's going to be00:32:36
so much fun doing it for uh for bison00:32:39
represent the average CrossFit as I say00:32:43
and now for the moment you have all been00:32:47
waiting for I see you sitting over there00:32:50
at home on your couch wanting to know00:32:51
the workout well I know just the guy for00:32:55
the announcement of 23.2 brought to you00:32:58
by Chipotle I give you four-time Fitness00:33:01
man on Earth and six-time affiliate cup00:33:03
champ Rich Froning00:33:08
we'll see00:33:14
23.2 a is00:33:17
as many reps as possible in 15 minutes00:33:20
of00:33:21
five Burpee pull-ups ten shuttle runs00:33:25
add five burpees after each round then00:33:29
immediately into00:33:31
23.2 B00:33:33
which is five minutes to establish a one00:33:36
rep max thruster00:33:38
[Applause]00:33:41
our initial thoughts after reading the00:33:43
workout00:33:44
um I think pain pain comes to mind00:33:48
um I think you know obviously the00:33:49
shelter runs those burpees are going to00:33:50
add up pretty quick and then uh the old00:33:52
one rep max Thruster right00:33:56
and The Man Behind the magic is00:33:59
competition director Adrian Bosman lady00:34:01
and ladies and gentlemen put your hands00:34:03
together [Applause]00:34:05
Adrian on behalf of the entire CrossFit00:34:09
community00:34:11
explain yourself oh boy there's a few00:34:14
things to talk about with this one and00:34:16
uh number one first thing you probably00:34:18
noticed it's a pretty similar time frame00:34:20
but that's where the similarities end00:34:21
between last week and this week this is00:34:24
the first time in a long time that we've00:34:26
had a couplet of a gymnastics and a mono00:34:28
structure workout it's only the second00:34:30
time in the open that we've done that so00:34:31
that's kind of cool and there's this big00:34:33
theme of old versus new and what I mean00:34:35
by that is the run I mean running is00:34:37
nothing new in CrossFit but we haven't00:34:38
done it in the open format before so00:34:40
that's going to be fun and the Burpee00:34:42
pull-up that's been on the main site00:34:44
that's in affiliate programs all over00:34:46
the world it's also featured in a lot of00:34:48
different hero workouts so we finally00:34:49
get to do it in competition and last00:34:51
when people think about thrusters in the00:34:53
open they think about moderate reps00:34:55
moderate weight we're going to flip that00:34:56
tonight we're gonna go heavy we're gonna00:34:58
take that Thruster for a ride and I00:35:00
can't wait to see what the community is00:35:01
going to do with this one so have fun00:35:03
guys it's gonna be fun to watch I don't know00:35:05
about fun to do but anyway the workout00:35:08
has been released a workout's a workout00:35:10
a burpee pull-ups a burpee pull-up right00:35:12
well not always CrossFit is a sport and00:35:16
the open is a test so in order for your00:35:19
scored account it's got to look a little00:35:21
something like this00:35:26
CrossFit Games open test 23.2 a and 23.200:35:30
B are completed as a single 20-minute00:35:33
effort00:35:34
open test 23.2 a is as many reps as00:35:38
possible in 15 minutes of five Burpee00:35:41
Pull-Ups00:35:43
and 10 shuttle runs00:35:45
after each round add five Burpee00:35:48
Pull-Ups00:35:49
continue climbing the ladder of Burpee00:35:51
pull-ups until the 15 minute time cap00:35:54
your score for 23.28 is the total number00:35:58
of repetitions completed inside the 1500:36:00
minute time cap00:36:03
[Music]00:36:05
23.2 B begins immediately following the00:36:08
15-minute time cap of 23.2 athletes will00:36:12
have five minutes to establish a one rep00:36:14
max Thruster your score for 23.2 B is00:36:18
the heaviest successful lift made in00:36:21
pounds for the official movement00:36:23
standards as well as specific00:36:24
information for each division download00:36:27
the official 23.2 scorecard from00:36:30
games.crossfit.com00:36:35
foreign00:36:39
so you've just seen our RX workout00:36:41
standards and this week if you're a teen00:36:43
or a masters athlete your workout's00:36:45
going to look like that too however if00:36:48
for example you don't have a pull-up00:36:49
don't worry we've got options for you00:36:51
for example in scale the option is a00:36:54
burpee and a jump up to the pull-up bar00:36:57
it's also worth noting that the workout00:36:59
stats starts on the other side of the00:37:02
pull-up bar lots of information to take00:37:04
in so make sure you head to games dot00:37:06
crossfit.com for more details now if you00:37:10
missed our pre-show you may have missed00:37:12
your chance to win free Chipotle they00:37:16
are giving away nearly 10 000 free00:37:18
entrees during our show plus zero dollar00:37:21
delivery today only plus every winner of00:37:25
23.2 part A in every division is going00:37:29
to win free Chipotle for a year so get00:37:32
your phones out here's your second00:37:34
opportunity they are giving away another00:37:37
2 300 and 23 entrees starting right now00:37:43
text open one two nine to Triple Eight00:37:46
Triple Two to get yours00:37:50
so a two-parter and when Adrian when uh00:37:54
Rich Froning announced the second part00:37:55
uh I looked at Adrian and I said00:37:57
something I can't repeat on television00:37:59
you know fair enough because I think a00:38:00
lot of people haven't maybe tested their00:38:02
Wonder at Max Thruster in a long time if00:38:04
ever and with this first part as well00:38:06
given the movements there really is00:38:08
nowhere to hide it's just constant00:38:09
movement we will have two local athletes00:38:12
from the CrossFit bison Community00:38:13
throwing down here in just a second00:38:15
Kathleen Stanton and Joel Trella now00:38:17
working out in front of a crowd like00:38:19
this in front of a worldwide audience00:38:21
obviously that can be a bit of a00:38:23
challenge but it is nothing compared to00:38:24
the challenges and adversity the two of00:38:26
them have faced to get to this point00:38:30
[Music]00:38:35
I was00:38:38
diagnosed with breast cancer the night00:38:40
before the open started last year so00:38:43
last year's open was very emotional for00:38:46
me as well so00:38:49
going through the year that I had had00:38:52
[Music]00:38:58
to be so grateful00:39:00
[Music]00:39:01
see how far I had come and to be00:39:04
surrounded by people who love me00:39:06
and to know that I'm not where I was but00:39:09
I'm on my way back last year at this00:39:12
time it was so daunting I didn't really00:39:14
know what my fate was00:39:15
[Music]00:39:23
dealing with some issues in terms of uh00:39:26
some untreated pts you know post00:39:29
traumatic stress and some other I00:39:30
suffered from major depression I was00:39:33
hospitalized when I admitted to a00:39:37
co-worker of mine that I was suicidal00:39:40
and my colleague had told me you know00:39:44
that I needed help and I was myself00:39:48
admitted into a psychiatric facility for00:39:50
10 days I've been diagnosed with major00:39:52
depression with alcoholism it really was00:39:56
to the point where I had given so much00:39:58
of myself to my work and everything else00:40:00
that I'd let myself suffer I walked in00:40:02
one day and that was the hardest thing I00:40:04
think I'd done was actually walking00:40:05
through the door I remember my first day00:40:08
there sitting in the back and didn't say00:40:10
a word and just kind of looked around00:40:12
and took it all in and it was00:40:14
frightening and you know frightening and00:40:16
motivating and thrilling at the same00:40:18
time00:40:22
CrossFit allows me to00:40:25
clear the cobwebs out of my head when it00:40:27
starts to get dark and things you know00:40:29
it's always there it just doesn't go00:40:30
away00:40:31
CrossFit allows me to come in work hard00:40:33
suffer a little bit and realize that00:40:36
it'll pass you know that that 22 minute00:40:40
wad is going to be hard but at minute 2300:40:43
it's going to be over and it's just kind00:40:44
of like life you know like there's going00:40:45
to be dark days but00:40:47
that storm passes for me it's been a00:40:49
huge help and it's really kept me00:40:51
regulated and you know definitely know00:40:52
the difference when I don't go00:40:54
[Music]00:40:58
treatment I'm definitely not the same00:41:01
person that I was I don't know if I ever00:41:03
will be physically and I've accepted00:41:07
that and I'm okay with that I work every00:41:10
day at that but I'm much better now than00:41:14
I was00:41:15
and every week is better every month is00:41:18
better and00:41:19
if this is as good as it gets well then00:41:22
I'm pretty lucky00:41:25
[Music]00:41:47
foreign [Applause]00:41:52
human beings and we are absolutely00:41:54
honored to have them here to participate00:41:56
in00:41:57
23.2 well gowat is doing something00:41:59
really cool right now during the open00:42:01
you can download their app for free and00:42:03
get customized Mobility protocols for00:42:05
the open tests go check out how they'll00:42:07
get you set for 23.2 it's free and they00:42:10
have done all the hard work for you and00:42:12
now the hard work is about to begin on00:42:14
the floor you've had some chances to00:42:15
think about this what is your Trifecta00:42:18
recipe for Success well you may00:42:20
recognize a few of these recipes as some00:42:22
Bruce Springsteen song titles the first00:42:24
one born to run run technique matters00:42:26
here it's a short shuttle Sprint but00:42:28
making sure you have a good foot Cadence00:42:30
you you know you have good technique as00:42:32
far as your turnaround Point can save00:42:33
you precious seconds and then the second00:42:35
one I'm calling I'm on fire you know00:42:37
this workout is going to tax the low00:42:38
back with all the hinging with the00:42:39
Burpee pull up the biceps as well make00:42:41
sure you prime those properly and then00:42:43
the last one easy money this is a00:42:45
two-parter you gotta get back up off the00:42:47
floor and go lift make sure that first00:42:49
barbell is when you have have in the bag00:42:50
be a little bit more conservative get a00:42:52
good lift to start the second portion00:42:53
well before we get to the first matchup00:42:56
let's talk to one of the men who's00:42:57
responsible for these two athletes being00:42:58
here and that's one of the coaches here00:43:00
at Cross advice and Mike delatorre00:43:03
Mike you clearly have an incredible00:43:06
Community here at CrossFit bison what00:43:09
does being a coach mean to you00:43:11
I'm grateful I'm grateful that I can be00:43:13
part of this and that I can help people00:43:15
through their daily lives because00:43:18
you know I say this a lot but what we do00:43:20
in here it's the easy part the hard part00:43:23
is when you step outside of the doors00:43:25
and you have to deal with life and I'm00:43:28
just grateful that I can I can make this00:43:30
my career and I have the ability to help00:43:31
others00:43:37
so much more than just programming right00:43:39
or telling people one more rep how does00:43:41
your relationship with each athlete come00:43:43
into play it's it's the best way to00:43:46
communicate with someone is to build00:43:48
that relationship with them I've been00:43:51
around some really really I've been00:43:54
blessed been around really some really00:43:56
intelligent coaches00:43:58
um but I think the ability to relate to00:44:00
someone00:44:02
separates them from someone else right00:44:05
from a mediocre coach and it's it's more00:44:08
than just a workout it's about learning00:44:10
about them and their families you know00:44:12
the struggles that they might be going00:44:13
through and by establishing that00:44:16
relationship you can you can impact them00:44:18
so much more00:44:23
[Applause]00:44:26
impossible to understate the importance00:44:29
of a coach thanks Sean00:44:32
and big thanks to all the coaches who00:44:34
are out there putting the work every day00:44:35
and making a difference for the members00:44:37
who step into their gyms every single00:44:39
day we are almost ready here00:44:41
man this is gonna be uh this one's gonna00:44:43
be a challenge I think like you00:44:45
mentioned it's uh get a heavy barbell00:44:47
but guess what it's a Thruster yeah you00:44:49
know you have that heavy barbell waiting00:44:51
at the end of this test but we got some00:44:53
on I wouldn't say unconventional00:44:54
movements I think what boss said is very00:44:56
poignant about you know being new to the00:44:58
sport but not new to CrossFit so a lot00:45:00
of these athletes are going to be in00:45:01
some unfamiliar territory as we start to00:45:03
dig into this test well let's get this00:45:05
thing going down to the competition00:45:06
floor competition director Adrian Bosman00:45:09
to get us kicked off for 23.2 athletes00:45:12
you've got 10 seconds00:45:16
foreign00:45:24
[Applause]00:45:31
[Music]00:45:42
[Music]00:45:56
and you see each athlete opting to hop00:45:59
up utilize the kick from the hang that00:46:01
is that is not required as Joel gets a00:46:04
quick adjustment from his judge he has00:46:07
to get both feet behind the line and00:46:09
touch00:46:10
basically if you're familiar with foot00:46:11
American football the three-point stance00:46:13
behind the line00:46:16
let's take one more look at the recipe00:46:19
for Success presented by Trifecta yeah00:46:22
as I mentioned earlier these are all00:46:24
Bruce Springsteen's song titles it just00:46:25
seemed fitting right to honor the boss00:46:27
Born to Run talk about technique through00:46:30
these shuttle runs having to touch in00:46:32
that three-point stance behind line00:46:33
anyone who's played ball Sports has run00:46:35
wind Sprints knows that there can be00:46:38
precious time made up in how you change00:46:39
directions so practice that technique00:46:42
I'm on fire you know with all the00:46:44
hinging that you're doing with that00:46:45
touch to the ground and the Burpee00:46:47
pull-ups definitely prime those muscles00:46:49
that are going to see the brunt of that00:46:51
and then easy money00:46:53
not maybe not the most popular briefs00:46:55
Bruce Springsteen song but if you can00:46:57
get that first lift in the bag that's00:46:58
what it's all about you're coming off00:47:00
with a high heart rate you're trying to00:47:01
collect yourself and hit a one rep max00:47:03
Thruster make sure that first one is a00:47:05
good lift and a weight that you know you00:47:07
can hit even when you're tired both00:47:09
Kathleen and Joel are putting the00:47:11
finishing touches on their opening round00:47:12
[Applause]00:47:14
the shuttle runs at the start that will00:47:16
remain the same the Burpee pull-ups00:47:17
increase every five00:47:20
three-point touch00:47:21
you do not need to make the three-point00:47:23
touch when you finish your last shuttle00:47:26
run you can just get across the finish00:47:27
line and get started on your Burpee00:47:29
pull-ups and on the Burpee pull-ups00:47:31
there really isn't a rule here about00:47:34
grip about Kipping00:47:36
just get your chin over the bar by any00:47:39
means necessary yeah get your chest to00:47:40
the deck get the chin Over the Bar if00:47:43
you want to get00:47:44
get wild with it maybe switch your grip00:47:47
a little bit go palms palms facing in00:47:49
you can [Music]00:47:51
pretty simple standards as far as that00:47:53
goes and also of course you don't have00:47:55
to start at a full hang so if you jump00:47:57
up and catch with arms bent you can00:47:59
follow through and finish up to the00:48:01
barbell00:48:02
I'm sorry I to the pull-up bar excuse me00:48:05
already thinking about that heavy thrust00:48:09
and the measurement standard is is that00:48:10
the athlete has to stand underneath the00:48:12
bar with his or her arms directly00:48:14
overhead with thumbs touching and as00:48:15
long as your fingers clear that pull-up00:48:17
are you are good to go and there might00:48:19
be some affiliate owners out there who00:48:20
are worried about you wrenching on their00:48:22
pull-up bars moving them up and down and00:48:24
one thing that has been suggested that00:48:26
when you put your Athlete on a bar that00:48:28
is taller than necessary then use00:48:29
gymnastic mats underneath to build up00:48:31
the floor that is allowed in this test00:48:34
and joltrella is now on to his second00:48:37
round of shuttle run so 10 shuttle runs00:48:40
here at the00:48:41
35 rep Mark you will enter round number00:48:44
three Here Comes Kathleen Stanton and we00:48:46
are00:48:47
about three and a half minutes in here00:48:49
in this first of two Heats that we will00:48:51
have for you it's part of our live00:48:52
announcement of 23.2 Roman credit hop00:48:54
and Pat velner00:48:57
will be up after these two00:49:02
it's evil Kathleen and Joel settling00:49:05
into a nice Pace here on the shuttle00:49:07
runs you know as the workout progresses00:49:09
the the balance starts to shift towards00:49:12
those00:49:13
Burpee pull-ups but you want to find a00:49:16
pace earlier put Cadence I was talking00:49:18
about that technique you know talking to00:49:20
a lot of athletes when this showed up at00:49:22
quarterfinals last year you know00:49:23
everything from how many steps it takes00:49:25
Line to Line what does your step Cadence00:49:27
look like once you get beyond the line00:49:29
and make sure you know you're an athlete00:49:32
in those first three steps coming off of00:49:34
the change of Direction00:49:36
[Applause]00:49:40
and Joel now has two shuttle runs00:49:42
remaining and let's all remember that00:49:45
one rep is down and back yes and there's00:49:49
no credit for partial reps you have to00:49:51
complete the entirety of the shuttle run00:49:53
to get credit for it before time expires00:49:55
[Music]00:49:58
the Joel is now dealt with round two and00:50:00
he will start his 15.00:50:03
Burpee pull-ups and Kathleen has done it00:50:06
remember once you finish that last00:50:09
shuttle run in a set you do not need to00:50:12
make that three-point touch you can just00:50:13
run across the line00:50:18
both athletes with a nice beautiful kit00:50:21
for each one of those pull-ups you know00:50:23
some of the elite athletes may not take00:50:26
the extra time to get that Kip in that00:50:28
hang but for you know assets that maybe00:50:31
aren't shooting for the games utilizing00:50:32
the hips utilizing the full00:50:35
body to save save the small muscles the00:50:38
arms a little bit is going to be key00:50:43
40 Reps for each athlete down here00:50:46
more than a third of the way through the00:50:48
first part00:50:50
of 23.200:50:53
at the 15 minute Mark your five minute00:50:55
window starts there's no one minute rush00:50:57
or anything anything like that you are00:50:58
in Part B at the 15 minute mark00:51:05
remember00:51:06
50 reps is what these two need to hit00:51:09
before they will start00:51:10
another set the shuttle runs00:51:13
this is really a test in how honest you00:51:16
can be with your pace and you know it's00:51:18
very easy to come out with a little bit00:51:19
extra tap in your step especially in an00:51:21
environment like this but as we start to00:51:23
get you know five minutes ten minutes in00:51:26
how much are you starting to fall off of00:51:28
that pace because each one of these00:51:29
movements are very long there's not00:51:31
these quick turnovers between reps00:51:33
[Music]00:51:34
there's a lot of space in between for00:51:37
you to fall off and slow down just a00:51:39
little bit [Applause]00:51:41
maybe take an extra Shuffle before you00:51:44
jump up to the pull-up bar maybe take an00:51:46
extra half breath before you drop down00:51:48
to the Burpee all of that is precious00:51:50
time so especially early on not coming00:51:52
out too hot and settling into a rhythm00:51:54
that you feel like you're almost just00:51:57
like a metronome00:51:58
it's almost mindless to an extent00:52:01
so Kathleen is now done with her set of00:52:04
15 Burpee pull-ups and on to 10 more00:52:07
shuttle runs Here Comes Joel Trilla00:52:12
this cross advising crowd has been00:52:15
pretty energetic from the moment they00:52:17
walked in the door a couple hours ago00:52:19
had the wave going in here earlier00:52:22
they were really testing the signage00:52:24
team's uh ability to00:52:26
do their job I pounded on those signs00:52:32
this is an awesome atmosphere here at00:52:34
CrossFit bison00:52:35
and they have really been fantastic00:52:38
hosts anytime we come to one of these00:52:40
and take over a gym like this and you00:52:42
know disrupts our class schedule00:52:43
disrupts cereal their daily routine and00:52:45
they have opened their doors and and00:52:47
really done a fantastic job of helping00:52:49
us put on this event and we are now00:52:51
at the halfway point00:52:53
[Applause]00:52:55
of this 15-minute window at the 60 rep00:52:58
mark [Applause]00:53:00
is when00:53:02
Kathleen and Joel will start another set00:53:05
of Burpee pull-ups this time it will be00:53:07
20.00:53:09
[Applause]00:53:11
you see Kathleen doing a little hop00:53:13
right as she gets past the00:53:15
[Applause]00:53:16
the touch point line00:53:17
[Applause]00:53:21
I know some people like that technique00:53:24
you do that little extra hop you turn in00:53:26
the mid-air00:53:27
kind of helps you land in a loaded00:53:29
position00:53:34
anytime you watch a shuttle run you have00:53:36
flashbacks of basketball practice or00:53:38
football practice or00:53:39
hockey practice having to go far line00:53:41
but your line back far line back it's00:53:43
just00:53:44
yeah basketball running lines usually00:53:47
once because you you got in trouble00:53:49
right now we're signing up for it00:53:57
61 now 62 Reps for Joel Trella so that00:54:00
last round Kathleen started to pull00:54:02
ahead of Joel during the Burpee Pull-Ups00:54:05
there's maybe a few steps ahead but Joel00:54:07
reeled her in a little bit faster on the00:54:09
run so kind of a little back and forth00:54:11
action between these00:54:13
two friends00:54:15
[Applause]00:54:17
they get no standard on the pull-up00:54:20
other than just getting your chin over00:54:22
the bar mix your grip you can go the00:54:24
chin up grip00:54:27
you can jump into the pull-up00:54:29
[Applause]00:54:36
that 80 reps they'll take off on another00:54:38
set of 10 shuttle runs here00:54:43
now we're starting to see00:54:45
those little things start to pile up you00:54:48
come down from the pull-up you take an00:54:50
extra half beat before you drop fatigue00:54:52
starting to set in00:54:55
you know00:54:58
[Applause]00:55:06
the herd getting behind their two00:55:08
athletes here as we approach the 1000:55:10
minute mark five minutes to go00:55:13
in this opening 15-minute window of00:55:16
23.2 a00:55:18
[Applause]00:55:22
[Music]00:55:24
[Applause]00:55:29
you know eight reps remaining before00:55:32
another set00:55:33
of 10 shuttle runs Kathleen Staunton00:55:36
just a little bit ahead of the Trello00:55:38
right now00:55:39
[Music] [Applause]00:55:44
[Music]00:55:47
[Applause]00:55:51
as Kathleen and Joel00:55:53
go through part A of 23.2 R2 Elite00:55:58
athletes00:55:59
getting measured00:56:03
for00:56:04
23.8 Felder maybe China00:56:07
foreign00:56:12
[Applause]00:56:13
[Music]00:56:18
[Applause]00:56:26
[Applause]00:56:33
Lesson Four to go Joe Trella has one00:56:35
more Burpee pull-up to go before he00:56:37
takes off on 10 more shuttle runs00:56:45
and I'm guessing that that 25 feet00:56:49
never seemed like such a long distance00:56:51
than it does at this five minutes for00:56:52
Joel Trella00:56:55
and a nice little bit little Rally from00:56:58
droll00:56:59
for a second there he00:57:01
right around rep 68 or 70. he started to00:57:06
slow and it looked like Kathleen might00:57:07
pull ahead of him but those final00:57:11
10 Burpee pull-ups he really poured it00:57:13
on he's got about a00:57:15
a full shuttle run lead over Kathleen00:57:18
now maybe two00:57:19
thank you00:57:21
the 90 rep Mark Joel will move back to00:57:24
the pull-up bar and he will00:57:27
start a set of 25 Burpee pull-ups less00:57:31
than three minutes to go here in part a00:57:33
[Applause]00:57:51
lot00:57:56
trouble now down to his final two00:57:59
once again it Bears repeating down and00:58:02
back that is one rep down and back and00:58:05
to start the first rep you don't need to00:58:07
touch and to finish the last rep you can00:58:10
just run through the line get two feet00:58:11
past the line00:58:18
the Joel is done and he is back with a00:58:21
pull-up bar he is about two minutes to00:58:23
go to get started on this set of 2500:58:25
rupee pull-ups and yeah by the end of00:58:28
that shuttle run he was a full three00:58:30
reps ahead of Kathleen but taking a00:58:33
sizable break here before he00:58:34
[Applause]00:58:36
starts his next set of Burpee Pull-Ups00:58:39
[Applause]00:58:46
saw a coach and cross the Bison owners00:58:49
Davidson out there cheering his athletes00:58:52
on we talked to him earlier00:58:54
[Applause]00:58:56
now 90 seconds to go let me talk we00:58:59
talked me in earlier as well and just00:59:00
you know kind of trying to catch up on00:59:02
how the first week went and she was just00:59:04
she was just so happy there was a sense00:59:05
of relief and excitement just you know00:59:08
not knowing what her next year was going00:59:11
to look like you saw in the video00:59:12
earlier that you know just the day00:59:15
before 22.1 she was diagnosed with breast00:59:18
cancer and you know with an uncertain00:59:19
future ahead of her being here A year00:59:21
later and being able to throw down and00:59:23
represent her community she's extensive00:59:26
relief and pride and00:59:28
being able to be here a year later00:59:30
[Applause]00:59:33
Joel Trello just chipping away at this00:59:35
set of 25 trying to get as many reps as00:59:37
he possibly can now with 45 seconds00:59:39
remaining00:59:41
Kathleen stun through 96.00:59:48
this is where you go plat Sean about 3000:59:51
seconds left00:59:53
only two things you need to think about00:59:55
get your hands to the floor drop hit00:59:57
your hands to the floor00:59:59
commit to Jumping to the pull-up01:00:02
yeah Joel's doing a nice job but not01:00:04
lowering himself down just let go and01:00:05
get to the ground yeah01:00:07
there's no style points for sticking the01:00:10
landing and dropping down perfect at01:00:12
this point you're 15 minutes basically01:00:14
15 minutes into this thing01:00:17
final seconds here of part A and then we01:00:19
will move to the one rep max Thruster01:00:22
five minute window begins at 15 minutes01:00:24
and I don't think Joel is going to get01:00:26
there on that one01:00:27
and now they have five minutes to01:00:29
establish a one rep max Thruster and01:00:31
both athletes will open at 95 pounds now01:00:33
it is legal to have a bar preloaded and01:00:36
waiting for you and you can get help01:00:39
loading your bar01:00:42
[Applause]01:00:45
great effort from Joel and Kathleen and01:00:48
I always give the community athletes so01:00:50
much credit getting out here and01:00:51
throwing down not only in front of this01:00:52
audience but again in front of the01:00:53
worldwide audience and Joel's already01:00:55
ready to work look at this going right01:00:58
to it01:01:00
we were talking with the team earlier01:01:02
there you go trying to see how soon some01:01:05
athletes might go to the bar you know01:01:07
most people thought maybe a minute nah01:01:09
Joel's ready to go 30 seconds in let's01:01:11
get something on the board let's go got01:01:13
95 in the bag and01:01:15
that's about a little more than four01:01:17
minutes to go here01:01:18
[Applause]01:01:21
it's like he's gonna throw a couple tens01:01:24
on there01:01:25
go to 115.01:01:30
there were five minutes and some01:01:32
recovery time from the first test I like01:01:34
to treat this like a weightlifting meat01:01:36
you know you have your opener something01:01:38
that you know you can hit a second wait01:01:41
if you are tired that you will be really01:01:43
happy finishing with and then if you hit01:01:45
those first two01:01:46
hey let's start to shoot the shoot for01:01:49
the moon a little bit on this third and01:01:50
fourth reps if you have enough time to01:01:52
get another one in and you saw Kathleen01:01:53
Staunton go right into the squat clean01:01:54
that is legal as well01:01:55
[Music]01:01:57
and there's no rule about feet shuffling01:01:58
during the lift as long as you just01:02:00
don't re-dip01:02:02
jerk the weight yeah back in 2011 the01:02:06
Thruster was the one rep max lift for01:02:09
regionals that year it was a Thruster01:02:11
ladder you started at away and01:02:13
progressed through the ladder but the01:02:15
rule was there were no footballs right01:02:16
so once you planted your feet to start01:02:18
the Thruster they could not move at all01:02:20
they had to stay firmly planted that is01:02:23
not the case you can shuffle your feet01:02:25
to stabilize as long as you don't re-dip01:02:28
foreign01:02:31
that is good and Trella made 125.01:02:35
a great acceleration out of the hole01:02:37
there from Staunton you know sometimes01:02:40
going right into that full clean you01:02:43
know the cashy kind of throw you off01:02:44
balance a little bit but a good position01:02:47
really starting to see that bar speed01:02:49
accelerate as she came up into extension01:02:53
halfway through this five minute window01:02:55
that time goes fast oh yeah01:03:00
impressed with how many attempts they've01:03:02
gotten in so far and how how quickly01:03:04
they've recovered01:03:05
[Applause]01:03:08
so I got one01:03:10
45 and that is good and now01:03:15
you know I'm not his coach but I might01:03:17
tell him hey hey man you got plenty left01:03:19
in the tank that 145 looked easy01:03:22
and Kathleen Stanton is good at 115.01:03:30
it's like 155 going on the bar now for01:03:33
for Joel Trella01:03:37
plenty of time here01:03:41
for the New Jersey state trooper01:03:48
I'm 55 for Trello01:03:50
[Applause]01:03:55
and that was no problem01:03:57
this is one of those things where you01:03:59
know planning these these lifts out as01:04:01
an athlete or as an Everyday Athlete01:04:03
you're not used to to training a one-run01:04:06
Max Thruster or going heavy in this01:04:08
fashion you're kind of Flying Blind a01:04:10
little bit is what to expect or maybe01:04:11
what your drum should be but at this01:04:14
point he's gotten three to four good01:04:16
lifts in01:04:18
oh Kathleen can't get 120.01:04:22
[Music]01:04:24
oh Joel's going up to01:04:26
165 here01:04:35
and he will get it01:04:40
45 seconds left we'll see if he makes01:04:41
another run I think he's made is that01:04:43
his fifth attempt yeah at least01:04:45
and everyone has looked solid so far01:04:50
this is one of those scenarios you ride01:04:52
the lighting you don't know where you're01:04:53
gonna have this type of environment this01:04:55
type of adrenaline again and you've01:04:57
gotten some good lifts in01:05:00
be a little optimistic in your next jump01:05:03
going for 120 one more time as long as01:05:06
the bar is in motion and off the floor01:05:09
before that five minute hits01:05:11
the rep will count01:05:12
it does not look like hell is going to01:05:15
go for any more here01:05:20
but an inspiring and incredible effort01:05:22
from one of these apps01:05:24
[Applause]01:05:33
Kathleen stunt and Joel Trella doing01:05:36
their Community proud here at the live01:05:38
announcement 23.201:05:43
thank you01:05:45
and then Joe looked like he had more in01:05:47
the bag there that was impressive01:05:53
but then again it's easy you know you01:05:55
sometimes you see yourself lifting after01:05:57
the fact like that looked easier than it01:05:58
felt01:06:02
Kathleen with a couple of good lifts too01:06:03
she's actually the first athlete from01:06:06
Crossfit buys it to advance past the01:06:08
open01:06:10
to the Avenue of competition is you know01:06:12
at least within the walls of this01:06:14
affiliate past the open has been01:06:15
something that she's kind of helped be a01:06:17
Pioneer for01:06:18
[Applause]01:06:25
let's take a look back at Heat number01:06:27
one Kathleen's son and Joel Trella01:06:29
throwing down here01:06:37
and you can see from the outset both01:06:39
opting to go for the full hang get a01:06:41
good full kick for each pull-up01:06:45
they were pretty much in lockstep for01:06:46
most of this never really Swain Beyond a01:06:49
rep or two ahead in each Direction01:06:54
towards the back half though we started01:06:56
to see Joel's pull away you got as many01:06:58
as three shuttle runs ahead of Kathleen01:07:01
but she started to reel him in on the01:07:03
final set of Burpee pull-ups and the end01:07:05
result01:07:06
was them just being separated by one rep01:07:08
and then we go to Part B the one rep max01:07:11
Thruster and both athletes starting off01:07:14
extremely well here yeah I was surprised01:07:16
how quickly each one of them recovered01:07:18
to be able to get back to the barbell01:07:20
you're Kathleen opting for the basically01:07:22
a cluster a full a full clean Thruster01:07:24
and Joel getting it to the shoulders01:07:27
first before squatting I I don't think01:07:29
any of these lips were ever in doubt I01:07:31
mean just a smooth steady press out01:07:33
coming out of the hole for that front01:07:35
squat01:07:36
here are your results each athlete just01:07:38
separated by one rep in part A with Joel01:07:42
Trella01:07:43
logging 102 Kathleen stone at 101 and01:07:46
then01:07:47
Part B Trello with an impressive lift at01:07:50
165 000 Kathleen stunt at 115. and the01:07:54
two of them are on the competition floor01:07:55
with Caleb anfield01:07:59
ladies and gentlemen put your hands01:08:01
together for Kathleen and Joe01:08:03
[Applause]01:08:08
job and Joe you said to me just before01:08:11
that that was surprisingly hard and I01:08:13
feel like it's possibly one of those01:08:14
workouts that doesn't look as bad on01:08:16
paper how was it well it looked terrible01:08:19
either way but the um I thought I was01:08:21
gonna get more rest on the shuttle runs01:08:23
and it definitely was not the case so01:08:24
they were they were surprisingly took a01:08:26
toll on me and Kathleen what's it like01:08:28
doing the workout in front of the entire01:08:31
CrossFit Community there's nothing01:08:33
better nothing better at all especially01:08:35
with the herd behind us there was01:08:37
nothing better it was so much fun having01:08:39
everyone here it was great do you think01:08:40
you guys went harder because you were01:08:42
being watched by the whole CrossFit01:08:43
community01:08:44
always always01:08:46
well a great job guys match up one is01:08:49
done and match up two is just around the01:08:52
corner but before we get into exercise01:08:54
let's talk about food01:08:57
if you're feeling hungry don't miss your01:08:59
chance to get one of 10 000 free entrees01:09:02
from Chipotle during the show only text01:09:06
open zero six four to Triple Eight01:09:09
Triple Two to receive a buy one get one01:09:12
entree at Chipotle visit chipotle.com01:09:16
BOGO for more terms and conditions01:09:25
thank you01:09:39
the official burrito bowl of the noble01:09:41
CrossFit open01:09:43
Noble01:09:44
the official Footwear and apparel brand01:09:46
of CrossFit01:09:48
Rogue the official equipment supplier of01:09:51
the noble CrossFit Games01:09:54
and Trifecta the official meal delivery01:09:58
partner of CrossFit01:10:00
[Music]01:10:12
I'm Justin Barris and I am the two-time01:10:15
fitness manager01:10:17
ever since I was little I've always been01:10:19
in the sports I grew up wrestling pretty01:10:22
much my whole life and I always use01:10:24
process to help train for that and when01:10:26
I went to college I was going to wrestle01:10:28
at Boise State and a week before01:10:31
practice started to end up cutting the01:10:33
program I gave myself the next three or01:10:35
four years to hopefully qualify for my01:10:38
first ever CrossFit Games and that's01:10:40
when that kind of Journey began for me01:10:42
for the CrossFit Games01:10:44
being able to consistently compete at01:10:46
the highest level it's all about the one01:10:48
percent and for me that's huge on01:10:49
nutrition and being able to go anywhere01:10:52
throughout the United States and be able01:10:54
to drop in any Chipotle and know that01:10:56
I'm getting the same high quality meal01:10:57
no matter where I'm at is huge01:11:00
my go-to order is always get a bowl01:11:02
lettuce on the bottom double white rice01:11:04
double meat with guac and a little bit01:11:08
of queso to top it off01:11:13
foreign01:11:20
[Music]01:11:22
CrossFit we don't get our results from a01:11:25
lab instead the data that guides our01:11:27
training and nutrition recommendations01:11:29
is collected from countless workouts01:11:31
where time weight distance and reps are01:11:34
measured01:11:35
the measurement and recording of01:11:37
workouts is part of our culture and it01:11:39
makes CrossFit a giant efficient01:11:41
experiment conducted in garages01:11:43
Affiliates and Parks all around the01:11:46
world01:11:47
every recorded workout is a data point01:11:49
that contributes to this experiment it01:11:52
is this measurable observable and01:11:54
repeatable data collected from tens of01:11:56
thousands of athletes that has allowed01:11:58
us to prove the value of intensity01:12:00
functional movements variance and whole01:12:03
foods eaten in the right quantities for01:12:05
the optimization of fitness and health01:12:08
and most importantly as best practices01:12:11
permeate the community we learn and01:12:13
Implement what really works for our01:12:15
athletes01:12:22
ah01:12:26
in CrossFit we don't get our results01:12:28
from a lab instead the data that guides01:12:31
our training and nutrition01:12:32
recommendations is collected from01:12:34
countless workouts where time weight01:12:36
distance and reps are measured01:12:39
the measurement and recording of01:12:41
workouts is part of our culture and it01:12:43
makes CrossFit a giant efficient01:12:45
experiment conducted in garages01:12:47
Affiliates and Parks all around the01:12:50
world01:12:51
every recorded workout is a data point01:12:53
that contributes to this experiment it01:12:56
is this measurable observable and01:12:58
repeatable data collected from tens of01:13:00
thousands of athletes that has allowed01:13:02
us to prove the value of intensity01:13:04
functional movements variants and whole01:13:07
foods eaten in the right quantities for01:13:09
the optimization of fitness and health01:13:11
and most importantly as best practices01:13:15
permeate the community we learn and01:13:17
Implement what really works for our01:13:19
athletes01:13:30
our methodology is the driver of our01:13:33
unparalleled results or what we call01:13:35
efficacy01:13:36
what this means is CrossFit actually01:13:39
makes people fit and arguably we make01:13:42
them fitter faster and more safely than01:13:44
any program out there01:13:46
these results are Universal predictable01:13:49
and repeatable the methodology works for01:13:51
everyone can be scaled for anyone and01:13:54
continues to work long term01:13:57
this is not magic it's just what happens01:13:59
when you put in the work results follow01:14:02
it's how we revolutionize an industry01:14:04
and change millions of lives and will01:14:07
change many millions more01:14:15
ha01:14:18
CrossFit and arasti have a lot of01:14:20
overlaps both goals are keeping people01:14:22
healthy get you moving better living01:14:24
Better Living a healthier lifestyle01:14:27
where you don't only support the01:14:29
community we're a part of the community01:14:31
they tell you exactly what's wrong and01:14:33
they're going to tell you how you can01:14:34
fix it through movement01:14:36
it really does make you more aware of01:14:40
what you're doing how you do it and how01:14:42
to stay healthy01:14:52
hello and welcome back to the official01:14:55
announcement of 23.2 brought to you by01:14:58
Chipotle our heat one fleets have set01:15:01
the tone and now it is time to intro the01:15:05
big boys01:15:06
joining us in his open01:15:09
debut it's01:15:12
2022's CrossFit silver medalist Roman01:15:16
Chronicle01:15:17
[Applause]01:15:24
going head to head with Roman joining us01:15:27
in his sixth open announcement currently01:15:30
sitting second in the CrossFit worldwide01:15:32
standings Patrick Velda01:15:34
[Applause]01:15:40
now Roman this is your first official01:15:43
open announcement you've only just found01:15:45
out the workout how do you prepare for01:15:47
something in such a short period of time01:15:52
um01:16:04
he just heard this workout he absolutely01:16:06
loves it this crowd is very electric01:16:08
he's very excited to do the workout in01:16:10
front of you all of you guys here and01:16:11
his strategy is just keep going01:16:17
but01:16:18
now Patrick you are no stranger to the01:16:21
CrossFit Games or open announcement01:16:22
workouts I'm sure you've been mulling01:16:24
over how to approach this workout and01:16:26
there are two parts how do we make sure01:16:27
we get the best out of both of these01:16:29
parts01:16:30
I think you can't underestimate the01:16:32
effect of a 15-minute workout and it's01:16:34
going to be long uh I think the time's01:16:36
gonna add up and you're going to feel01:16:37
like you're doing you know shuttle runs01:16:39
forever and staring at the ground a lot01:16:40
but01:16:41
um you know it's two parts it's two01:16:43
scores so you can't just go all in on01:16:45
one move and forget the other but I01:16:47
think you know it's probably worth01:16:48
measuring your strengths a little bit01:16:49
being honest with yourself and if you've01:16:51
got one that might be a little bit01:16:52
better than the other attack it01:16:55
love it thank you so much for your01:16:56
advice guys I feel like I personally01:16:58
resonate with the staring at the floor01:17:00
part now Rich you've had a minute to01:17:03
think about this workout too what is01:17:04
your recipe for Success presented by01:17:06
Trifecta I think the cliche smooth is01:17:09
fast to start especially get those hips01:17:12
flipped on the shuttle runs find a01:17:15
burpee Pace that you can stick with01:17:17
and then that Thruster just uh bury it01:17:20
and Nick float out of the bottom of that01:17:22
squat with whatever you've got left in01:17:23
those quads after all those shuttle runs01:17:25
thanks so much rich01:17:28
back to you Sean01:17:30
thank you Kayla Trifecta and Mayhem have01:17:32
teamed up to give away a VIP trip to the01:17:34
2023 Noble CrossFit games including01:17:37
airfare hotel tickets and a meet and01:17:39
greet with Rich himself for the winner01:17:41
and their guests you can click the QR01:17:43
code on your screen to enter and win and01:17:45
some of you may be wondering you know01:17:46
what it's like is it like to be coached01:17:48
by Rich Froning well luckily we had a01:17:49
mic on him as he was helping Roman01:17:51
krennikoff get ready and here's what01:17:53
went down01:17:55
I guess I'm reading off what the workout01:17:57
is01:17:58
and then I'll come back and if you want01:18:00
ideas or want to talk about strategy I'm01:18:03
here if not then just tell me to leave01:18:04
you alone I'm just here I'm here for01:18:07
whatever you need01:18:10
for each round then immediately into01:18:15
23.2 B01:18:17
which is five minutes to establish a one01:18:19
rep max thruster01:18:22
I would not put your knee sleeves I01:18:24
would leave them on your shins while01:18:25
you're doing the first part because01:18:27
it's going to blow up your quads01:18:29
and then just thrusts are really heavy01:18:31
power power on that squat power out of01:18:34
the bottom of the hole in that Squat and01:18:36
then let the arms take over at the top01:18:40
this is just you know competitive side01:18:43
um if you feel like hey you can stay01:18:45
right behind him and keep some pressure01:18:46
on him to make him think you're just01:18:48
right there01:18:53
and then when when you get to a point01:18:55
where you start to see him01:18:57
slowing down then01:19:00
Bears think hips so if he's coming in01:19:02
you're coming in bringing that hip01:19:06
and then hip straight line as quick as01:19:10
you can drop that foot back01:19:15
let that arm as you're coming up let01:19:17
that arm carrier momentum into the next01:19:19
one yeah no that makes sense that makes01:19:22
that you're going to be fine you're01:19:23
going to be just fine there's nothing to01:19:24
worry about01:19:25
135 185.01:19:28
it's not going to hurt you you got01:19:29
plenty five minutes is a lot of time01:19:32
feel it out if you feel good at 135 go01:19:35
for it but 185 but five minutes is a01:19:38
long time and it shouldn't take too much01:19:40
out of you01:19:42
foreign01:19:46
here's your tail of the tape presented01:19:48
by wild health01:19:50
I don't know who's got the edge here01:19:52
well I think there's a little bit for01:19:53
both to be excited about I mean yeah it01:19:56
is a different type of run right you01:19:57
know obviously the starting and stopping01:19:59
the changing of directions Pat loves01:20:01
burpees and pull-ups he typically does01:20:02
well of those in open workouts and then01:20:04
Roman is just so strong and such a good01:20:06
runner so how are these two things going01:20:08
to blend together and see who can rise01:20:09
to the occasion well let's find out01:20:11
let's get this thing kicked off down to01:20:12
the competition floor competition01:20:14
director Adrian Bosman01:20:17
10 seconds01:20:25
three two one go01:20:29
[Applause]01:20:32
creditoff and velner head to head here01:20:35
in01:20:36
23.2 part a 15 minutes of Burpee01:20:39
pull-ups and shuttle runs we start with01:20:41
the five Burpee pull-ups into 10 shuttle01:20:43
runs and we will add five Burpee01:20:45
pull-ups every round with the shuttle01:20:47
runs remaining the same and right away01:20:49
both athletes decided to jump right into01:20:51
that pull-up yeah and some an immediate01:20:55
technique that's both of them are using01:20:57
obviously dropping to the deck to get01:20:59
their chest down but both doing that01:21:01
gather step up so stepping one foot up01:21:03
Gathering to be able to jump immediately01:21:05
up into the pull-up bar and not getting01:21:07
to that hang position they're catching01:21:09
with bent arms and just continuing to01:21:10
pull through for these Elite Optics that01:21:12
have that upper body strength they have01:21:14
that strength endurance they can01:21:15
maintain that for most of the workout01:21:20
gold Builder and chronicov that was just01:21:22
five reps remaining01:21:23
this opening round well any secret about01:21:28
strategy from Rich got thrown out from01:21:30
the window on that uh on that last mic'd01:21:33
up Ruby gave away a few secrets01:21:37
but you know I wouldn't be surprised to01:21:40
see Pat lead from the front here you01:21:42
know you talk about the back and forth01:21:43
and the change of Direction here01:21:46
lacrosse growing up and in Canada they01:21:49
play a lot of box Lacrosse what that01:21:51
involves is a lot of short Sprints a lot01:21:52
of change in Direction a lot of planting01:21:55
a lot of zigzagging it's very tight01:21:57
quarters so that type of running is01:21:59
something he has done a ton of growing01:22:01
up01:22:02
you know 10 Burpee pull-ups before01:22:05
another set of 10 shovel runs01:22:08
and we're not even two minutes in yet01:22:09
because01:22:11
15 minute opening part with back-to-back01:22:13
test here and 23.2 A and B and on the01:22:16
inverse of that Roman is such a good01:22:18
runner01:22:19
but I think what really benefits him is01:22:21
having some of these longer runs where01:22:22
he can get out in front and challenge01:22:24
people to a heavier Pace find a rhythm01:22:26
with his foot Cadence his stride01:22:29
really leverage his lungs01:22:33
Felder maintaining that lead that he01:22:34
built in round one just about one length01:22:36
of the floor ahead of Roman krenikoff01:22:37
here01:22:38
he's awesome you know he's also got01:22:40
probably 20 pounds on Pat and you know01:22:43
taken from another fellow big guy01:22:44
starting and stopping and changing01:22:46
direction takes on a new meaning it's01:22:48
hard to reach full speed in 25 feet when01:22:50
you're 220. it's secure the constant01:22:52
state of flowing down and that's why I01:22:54
put Cadence and and put technique the01:22:56
footwork and the turnaround point and01:22:58
your first few steps out of the break01:22:59
are important01:23:00
[Music]01:23:09
the builder needs to get to the 35 rep01:23:11
Mark to end round two here so now just01:23:15
two shovel runs remaining and gonna keep01:23:17
repeating it but down and back that is01:23:19
one rep I spoke to boss about this01:23:21
earlier and in testing he said based on01:23:24
the pace that most people are able to01:23:26
hold the shuttle runs were taking about01:23:27
a minute and he thought that you know01:23:29
someone would get past maybe the 3501:23:31
maybe into the 40 Burpee pull-ups if01:23:34
they really kept the Throttle Down full01:23:36
speed01:23:37
[Applause]01:23:43
athletes dropping that gather Step Up01:23:50
very little wasted movement there01:23:55
[Music]01:23:59
one thing I love that boss said earlier01:24:01
is that you know this is new to01:24:03
competition but it's not new to CrossFit01:24:05
you know the Fairly well-known01:24:09
CrossFit Benchmark GI Jane it's been01:24:12
around forever 100 Burpee pull-ups per01:24:14
time it was the first posted as a wide01:24:16
demo on the main side you know way back01:24:19
in 200701:24:21
July 19th to be exact done at the01:24:24
original OG CrossFit Santa Cruz gym and01:24:27
then even more recent years you have01:24:29
hero workouts like Clovis we have a 1001:24:31
mile run and 150 Burpee Pull-Ups for01:24:34
time01:24:36
well Roland is now tied that balder is01:24:39
they take off on their third set of01:24:42
shovel runs01:24:44
the 60 rep Mark they will be done with01:24:46
this third round and move into round01:24:47
four01:24:49
and we're not even a third of the way01:24:51
through this 15-minute window01:24:57
[Music]01:25:05
you notice the difference Roman is01:25:08
always facing the same side every time01:25:10
when he touches you know so some people01:25:12
do that in box jump overs as well we01:25:14
always try to face the same side that01:25:16
way you're not spinning in circles for01:25:17
some people you know that can be a01:25:19
little discombobulating01:25:23
looks like Pat is always turning to his01:25:25
left01:25:27
[Music]01:25:33
what it does it also switches the hand01:25:36
that he's touching with each time he's01:25:37
talking about how many times you have to01:25:40
hinge with each one of these shuttle01:25:42
runs switching up from side to side can01:25:44
maybe01:25:47
spread the effects of the loadout from01:25:49
either side01:25:55
we are now into round four 20 Burpee01:25:58
pull-ups before another set of 1001:26:00
shuttle runs and krenikoff and velner01:26:01
are neck and neck01:26:05
Roman's starting to pick up the pace a01:26:07
little bit01:26:16
one more look at 23A and01:26:20
23.2 B presented by Chipotle we are in01:26:24
part a right now adding five Burpee01:26:26
pull-ups every round and then at the 1501:26:29
minute Mark we go into the one rep max01:26:31
Thruster and that barbell needs to be01:26:33
taken from the floor01:26:39
now it's just seven reps now six reps01:26:41
remaining before they close out this set01:26:43
of 20.01:26:45
and once again no standard on the grip01:26:48
you can mix you can go underhand go01:26:50
overhand you can jump into the pull-up01:26:52
you can skip you just got to get your01:26:53
chin over that bar01:26:58
and this crowd is just pumping they01:27:02
showed up about 45 minutes before and01:27:04
started filling out the place and the01:27:06
energy has just been non-stop I mean01:27:08
it's truly a testament to community that01:27:10
they've built here at CrossFit bison now01:27:13
Roman credit cop with his first lead01:27:15
in this matchup01:27:19
foreign01:27:22
set of ten shuttle runs for both01:27:24
athletes01:27:27
seven minutes have gone by01:27:30
[Applause]01:27:35
90 reps is the mark that they need to01:27:38
get to to close out this round01:27:40
and now velner's starting to gain a01:27:41
little ground here on the shuttle run01:27:45
[Applause]01:27:56
Roman chronicop the second fittest man01:27:58
on Earth last year who01:28:01
really made things interesting01:28:02
[Applause]01:28:04
in that battle with Justin Medeiros01:28:06
especially late in the competition01:28:09
[Applause]01:28:10
for years we've been talking about how01:28:13
much we had wished that Roman could be01:28:16
at the games and finally get the travel01:28:18
visa issue sorted because of the01:28:20
potential that we saw based on his01:28:21
performances and competitions out of01:28:23
season and you know finally getting that01:28:25
moment this past year in Madison it was01:28:27
everything is advertised you know01:28:30
winning events at the games01:28:33
pushing for the top spot in that battle01:28:35
with not just Justin but Ricky as well01:28:39
and obviously there's the heartfelt01:28:40
moment with finally being able to have01:28:42
his wife and his son here you know he01:28:45
he met his son for the first time at the01:28:47
games in the days leading up to it I01:28:48
mean you couldn't write a better script01:28:50
for that01:28:51
and now we're getting to see him01:28:52
flourish you know getting to train each01:28:55
day solely focused on competing not01:28:57
worrying about all the extracurriculars01:28:59
outside about his travel about his visa01:29:01
and whether or not his family will be01:29:02
able to join him01:29:04
115 reps is the mark that these men need01:29:07
to reach on this set of 25 Derby01:29:10
pull-ups before they will embark on01:29:12
another 10 shuttle runs and they are01:29:14
neck and neck01:29:16
each man has led here01:29:18
in this matchup01:29:23
we're seeing a little back and forth01:29:24
here in that last round Romans started01:29:26
to pull ahead during the Burpee pull-ups01:29:28
Pat reeled him in during the Run01:29:32
pretty much in lock step now01:29:35
Rich Froning looking on01:29:37
it's about two feet in front of us here01:29:39
I mean as this time domain starts to01:29:42
stretch if you're Pat I think you're01:29:44
just happy to stay on Roman's hip and01:29:46
hope that you know as we start to get01:29:47
closer you can give one last burst and01:29:50
maybe clip them at the line01:29:53
six reps remaining in the set of 25 for01:29:55
both men01:29:57
[Music]01:30:00
[Applause]01:30:08
final three01:30:10
and then 10 more shuttle runs here and I01:30:14
mean you just won a clinic on how to do01:30:17
these Burpee pull-ups and keeping on his01:30:20
pace and01:30:23
these guys have been tremendous so far01:30:25
just every rep looking almost the same01:30:30
then more shuttle runs and remember you01:30:32
have to have that three-point touch01:30:35
on each end except when you finish you01:30:37
can just cross the finish line01:30:41
there's Pat's coach Michelle latondra01:30:43
keeping an eye on his pace01:30:44
[Applause]01:30:49
[Music]01:30:50
[Applause]01:30:53
125 on the rep counter will signify the01:30:57
end of01:30:58
round number five01:31:03
then it's 30 Burpee Pull-Ups so now01:31:06
things really getting serious01:31:11
[Applause]01:31:15
it's still dead even between creditkoff01:31:17
and velner01:31:21
[Applause]01:31:25
[Music]01:31:27
[Applause]01:31:29
it's interesting how the order and the01:31:31
push from each one of these athletes01:31:33
basically flipped from round around no01:31:35
Roman made a push on the burpees Pat01:31:37
reel them in on the run then this last01:31:39
round Pat made a push in the burpees now01:31:41
Roman started to reel him in on the Run01:31:42
man talk about two of the best athletes01:31:45
in the sport doing a workout like this01:31:48
where01:31:49
you're looking right you're like man01:31:51
this guy just won't let up I really want01:31:53
to slow down but you can't01:31:55
round six 30 Burpee Pull-Ups01:32:00
three and a half minutes left here in01:32:02
part A of 23.2 and after this we move on01:32:04
to the five minute window to establish01:32:06
that one rep max thruster01:32:09
[Music]01:32:10
[Applause]01:32:15
foreign01:32:18
placement on the far side of the screen01:32:20
he's going for a really wide elbow his01:32:23
elbows flared out01:32:24
very different than like a traditional01:32:26
push-up position or even where most01:32:29
people might put their hands to do their01:32:31
burpees01:32:32
[Applause]01:32:33
he's trying to change up the stimulus a01:32:35
little bit and save the shoulders01:32:36
because you're gonna need him on the01:32:37
thrusters in just a few minutes he's01:32:39
been doing that basically since01:32:42
Roman has now about a one rep lead on01:32:46
valer here on the Derby Pull-Ups01:32:50
155 reps is what they need to complete01:32:52
before they get back out on the shuttle01:32:53
runs01:32:55
those tests that's just mind-numbing01:32:58
right like01:33:01
so easy in theory drop down jump up01:33:06
and to your point those little things01:33:08
add up01:33:09
and he mentioned that too is that if you01:33:11
are not jumping into your pull-ups01:33:13
that is going to add up significantly As01:33:15
you move your way through this test now01:33:16
90 seconds remain and Roman krenikov has01:33:20
widened his lead on Patrick Bella here01:33:22
on this01:33:23
late stage of the opening window01:33:25
chronicov is off on his shuttle runs and01:33:28
Beller still has four Ruby pull-ups to01:33:29
go01:33:36
foreign01:33:38
[Applause]01:33:58
of the shutter run you can tell Pat's in01:34:01
the pain cave here but about a 4501:34:03
seconds left01:34:05
body's starting to feel a little jelly01:34:08
but he's cut into that lead a little bit01:34:10
here01:34:12
[Music]01:34:15
unless Roman gets a 165 he's going to be01:34:18
able to01:34:19
add some Derby pull-ups to his total and01:34:21
now we're inside 30 seconds to go01:34:23
[Applause]01:34:31
[Applause]01:34:40
back to the pull-up bar01:34:45
three two one time and that will do it01:34:50
for part a01:34:56
Roman chronic op unofficially01:35:00
168.01:35:05
and we'll see where Pat velner got01:35:07
I think he may have finished up01:35:10
his shuttle runs01:35:12
impressive performance there at the end01:35:14
with Roman really showcasing his aerobic01:35:18
capacity and endurance in those final01:35:20
few minutes you know that last set of 1001:35:23
shuttle runs only took him a minute 12.01:35:25
you know we talked to buzz that most01:35:27
people were a little bit over a minute01:35:28
in testing so even at the end of this01:35:30
workout after all the work that he's01:35:32
done he's really not falling off the01:35:34
pace that much he's able to maintain a01:35:37
consistent Pace in those shuttle runs01:35:38
and by the end that was the difference01:35:40
because they were so close01:35:43
well this is interesting two very01:35:45
different approaches here to the opening01:35:46
lift01:35:47
Romans is going to feel at 135 here what01:35:51
we heard01:35:52
from Rich being miked up in the back you01:35:55
know just do 135 or 185 or something01:35:57
right just grease that Groove it's not01:35:59
more so to just kind of get those01:36:02
muscles firing and get used to it01:36:03
because you're gonna have plenty of time01:36:05
to get the the attempts that you want it01:36:07
now Pat opting for 2 30.01:36:11
foreign ER01:36:16
[Music]01:36:17
and that will count01:36:19
so Roman is going to jump up to 225. a01:36:23
little perspective here back in 201101:36:25
when we had the Thruster ladder the top01:36:28
lift 325 from Danny Nichols who was01:36:31
commuting on TJ's gym in San Rafael01:36:34
p25 for Roman01:36:37
that is easy01:36:38
[Applause]01:36:40
that looks really easy yeah Danny01:36:42
Nichols had the the top lift he was part01:36:44
of the team competition01:36:45
top individuals Nate Schrader Jason01:36:47
Felipe Asia Bartow each hit 285 back in01:36:52
2011.01:36:56
the welder jumping up to 255 and you can01:36:59
get help with your barbell here as far01:37:01
as loading it is concerned and you can01:37:03
have a loaded barbell waiting for you01:37:06
at the end of your 15-minute01:37:09
window from part A so Belden out of 255.01:37:13
that is good01:37:16
now Roman credit cop going all the way01:37:18
up to 275.01:37:21
foreign01:37:25
[Music]01:37:27
buckled as he stepped forward01:37:29
[Applause]01:37:32
that looked01:37:34
[Applause]01:37:37
pretty darn good for 275. I don't know01:37:40
about you Sean I've never stood it up01:37:41
that easy01:37:43
[Music]01:37:46
no just two minutes remaining here on01:37:48
this window see Pat putting on some01:37:50
[Applause]01:37:52
wrist wraps you know especially if01:37:55
you're squat cleaning this you know used01:37:57
to doing a full clean and kind of01:37:58
letting the grip go a little bit to get01:37:59
that better rack position with the01:38:01
elbows up because you have to press it01:38:02
up out of the bottom01:38:04
you got to get that kind of like in01:38:06
between almost like that half half and01:38:08
half front rack position puts a little01:38:10
bit more stress on the wrists01:38:13
[Music]01:38:17
90 seconds left here goes welder 270.01:38:23
just can't lock it out01:38:26
[Applause]01:38:27
[Music]01:38:28
[Applause]01:38:29
plenty of time to make another run01:38:31
romanikov at 295.01:38:38
foreign01:38:39
[Applause]01:39:05
ER will hit it01:39:08
[Applause]01:39:17
so 30 seconds to go I looks like01:39:21
Roman's gonna go again here and the bar01:39:23
just needs to be off the ground it needs01:39:25
to be in motion before the five minute01:39:28
cap for it to count01:39:33
welder is going to go to 275 so 300 for01:39:37
Roman credit cop 10 seconds to go Rich01:39:40
Cronin getting it on the ACT here as01:39:41
well01:39:47
[Applause]01:39:52
275. so two of us are swimming for the01:39:55
fences there at the end the Roman01:39:57
criticov's gonna get 295 on the board01:40:00
with Pat belder at 270.01:40:06
I mean the fact that these guys are01:40:08
lifting those those weights at this01:40:09
fatigue level yeah you know I meant I01:40:12
mentioned the the weights lifted I don't01:40:14
know a decade ago that was under much01:40:15
different circumstances you know you01:40:18
only had to do that lift you got a full01:40:19
ladder to run up and get primed for01:40:21
those heavier barbells plenty of rest in01:40:23
between you hadn't done 15 minutes01:40:26
Burpee pull-ups and shuttle runs01:40:28
beforehand01:40:29
[Applause]01:40:32
gonna be a clean sweep for Roman01:40:35
krenikov here in his matchup with01:40:37
Pat Beller and he continues on that tear01:40:40
that he has been on since the CrossFit01:40:43
Games01:40:47
signing his scorecard01:40:50
Pat velders01:40:52
handed out some high fives01:40:53
[Applause]01:41:03
office01:41:05
going to do the same as funny story that01:41:07
Adrian Bosman tell us about the capital01:41:08
of engine Roman got done with it he just01:41:11
went up to pause looked him in the eye01:41:13
shook his hand and just went hard it01:41:16
just walked off that is a stamp of01:41:17
approval from Roman karnakov but yeah01:41:19
also left out is that everybody else was01:41:22
basically strewn across the Capitol01:41:24
Station like looked like human Rubble01:41:26
Roman gives them a nod01:41:29
thanks and for his work and walks off oh01:41:33
man [Music] [Applause]01:41:37
but you know01:41:39
a great effort from both these men01:41:41
pushing each other to the last minute01:41:57
Pat welder by our destiny for a Sharpie01:41:59
to sign some autographs01:42:01
[Applause]01:42:05
and while we try to dig up a Sharpie for01:42:07
Pat belder let's take a look at our01:42:08
replays here01:42:09
and for part a neck and neck throughout01:42:12
but it was late01:42:13
where Pat balner started doing some01:42:15
little things that was costing him some01:42:17
time well01:42:19
easier said than done but as the workout01:42:21
starts to pour on and you know you take01:42:23
an extra Shuffle here or there before01:42:24
you drop down but credits are Roman we01:42:27
got a little sneak peek before from Rich01:42:30
about the strategy for this workout and01:42:32
he executed it perfectly he didn't lead01:42:34
early on he on close to Pat and then as01:42:36
the workout progressed he laid the01:42:38
hammer down in those final five minutes01:42:40
he started to pull away from Pat and you01:42:43
know pack01:42:44
excellent effort to try and keep Pace01:42:46
but you know Roman chronicov is a hard01:42:49
athlete to reel in once he gets ahead of01:42:51
steam behind him01:42:53
and Roman opens up that lead late and he01:42:55
is able to get back to the pull-up bar01:42:59
in round number seven01:43:01
whereas velder was not able to complete01:43:03
a ruby pull-up in that round I think he01:43:05
did get through all of his shoulder ones01:43:07
and then01:43:09
we move on to the one red Max Thruster01:43:10
and it was Felder on his second attempt01:43:12
at 270 but Roman krenikov at 295. yeah01:43:16
Roman took an extra crack at 305 and01:43:19
almost had it but this is the the payoff01:43:21
for all the work that he's been putting01:43:23
into increases overall strength a few01:43:25
years ago he might have been 20 3001:43:26
pounds less but although the work paying01:43:28
off here in front of the entire CrossFit01:43:30
Community Roman krennicop gets into01:43:32
round seven with 168 reps Patrick belner01:43:34
with three shuttle runs shy of getting01:43:36
into round seven and then in01:43:39
23.2 B it was Beller at 270 on his01:43:43
second attempt Roman krenikov hits 29501:43:45
creditkoff and velner are with Kayla01:43:48
Banfield01:43:50
all righty Roman you've done your very01:43:52
first open announcement here at HQ and01:43:55
how was the experience01:43:58
practice01:44:07
yes01:44:22
it was electric you guys this crowd is01:44:24
so loud01:44:26
[Applause]01:44:28
the workout he was thinking to himself01:44:30
oh my God he would be a little bit quiet01:44:32
and then he was like the crowd when they01:44:34
went out uh so loud while he was doing a01:44:36
lift it helped him a lot so thank you so01:44:37
much01:44:39
he also would like to say um hi to01:44:42
everybody who ever supported him it was01:44:44
really means the world to him especially01:44:46
he wants to say hello to his wife and01:44:48
his son cookwell she's so she's01:44:50
all alone by herself it's really hard01:44:52
for her so he wants to say hello to her01:44:54
and I'm going to come back soon he'll01:44:57
see you soon tonight thank you Roman and01:44:59
hello to your family back home01:45:02
now Pat do you have any words of advice01:45:05
for people at home wanting to take on01:45:07
23.2 you may have seen it's not that01:45:10
much of a shuttle run01:45:11
uh really quick it turns into a bit of a01:45:15
shuttle shuffle and maybe a shuttle walk01:45:17
but that's like your legs blow up a lot01:45:19
so as you get in that last five minutes01:45:21
and you start looking at your barbell in01:45:22
the corner you're like yeah you know I01:45:25
could go a little slower and01:45:26
I think it's worth it to stick to a01:45:28
relatively conservative pace for you on01:45:30
the burpees and try to be steady there01:45:32
the first few will be hard after the01:45:34
shuttles but you then you settle into01:45:35
that movement you can get through01:45:36
especially once they get longer 15-2001:45:38
reps if you get there and the shuttle01:45:41
runs happen pretty fast whether you're01:45:42
jogging or running so use it as your01:45:44
recovery and then try to be diligent on01:45:46
the burpees but yeah do it with your01:45:48
friends it's a good one good to race01:45:49
people01:45:51
thank you so much guys and thank you for01:45:54
joining us Roman did you have one more01:45:55
thing that you wanted to say yes okay01:46:07
to say a message to Adrian Adrian where01:46:10
are you he was asking if you are doing01:46:12
it yourself before telling them to do it01:46:15
after 15 minutes he came out for the01:46:18
thrusters and he was like what is this01:46:21
I hope you did it what was your score01:46:26
we'll have to find out from Adrian later01:46:28
on after he does the workout and for you01:46:31
guys at home last week you asked us to01:46:34
hear more from the athletes and we01:46:36
listened Tommy will be catching up with01:46:39
Pat velner later on in our cooldown show01:46:41
to chat all things01:46:43
23.2 and while I go and enjoy some01:46:46
burritos from Chipotle we're going to01:46:48
leave you with these tips for how to01:46:50
take on 23.201:46:54
thank you01:46:55
for me this was one of the most01:46:57
memorable open workouts I've ever done01:46:59
even though there's a little part of me01:47:00
that wishes I could forget most of it01:47:03
but here are a couple tips to keep you01:47:05
moving and think about these new01:47:07
movements and this two-part workout for01:47:09
23.201:47:11
first the Burpee pull-up one of the01:47:14
things you really want to make sure you01:47:16
do here is find a place where your hands01:47:19
go on the ground so you have to spend01:47:21
less time figuring about where to look01:47:23
up when you jump to grab that bar01:47:26
the second thing to think about is that01:47:29
you can jump into the pull-up on this01:47:31
workout you don't have to jump and start01:47:33
from a dead hang so if you struggle with01:47:35
the pull-up take an extra second to01:47:37
pause get your eyes on the bar and use a01:47:40
little extra leg to make that pull-up01:47:42
easier now Vice Versa if the legs get a01:47:46
little bit tired you can always jump01:47:48
start from that hang and do a nice01:47:49
Kipping pull-up to get your chin Over01:47:52
the Bar01:47:53
now the Burpee pull-up is a little bit01:47:56
slower than other variations of the01:47:57
Burpee that I'm familiar with which01:48:00
means you might have a little extra01:48:01
energy to push just a hair faster on01:48:04
that run than you want to keep that in01:48:08
mind just a little quicker one extra01:48:10
step on that shuttle run is going to01:48:12
make up a lot of time in this workout01:48:15
the other thing to think about in this01:48:16
workout is that you're going to spend a01:48:18
lot of time looking at the ground01:48:20
especially on those Burpee pull-ups01:48:22
during the shuttle run especially during01:48:24
that transition even if you're running01:48:27
slowly make that transition quick you01:48:30
don't want to spend a ton of time01:48:31
hunched over because that is just going01:48:33
to add extra fatigue to that low back01:48:36
now moving on to the second part of this01:48:39
workout 23.2 B you're not going to have a lot of01:48:43
time to work up to that one rep max01:48:45
Thruster in five minutes most of us will01:48:48
only have about three to five attempts01:48:50
to find our heaviest weight that we can01:48:52
lift make sure during the warm-up you01:48:55
spend a little extra time planning out01:48:58
the weights and the jumps that you want01:49:00
to take01:49:01
your opening weight that you want for a01:49:03
score should be moderate to heavy but it01:49:05
should also be a gimme something you're01:49:07
sure you can get so you can build a01:49:09
little confidence before you try for01:49:11
that second attempt01:49:13
also on the Thruster no cheeky business01:49:16
needs to be one fluid movement from the01:49:19
down all the way to the up you don't01:49:21
want to sneak an accidental jerk in01:49:23
there and end up with a no rep01:49:25
that's01:49:27
23.2 coaches and affiliate owners make01:49:30
sure you check the free class plan01:49:32
download from Crossfit affiliate01:49:34
programming to help you run this01:49:36
effectively inside of your gym with01:49:38
suggested General and specific warm-ups01:49:40
as well as logistical tips to help you01:49:43
run this regardless of the size of your01:49:45
space for whatever your equipment needs01:49:47
are [Music]01:49:49
make sure you check the official01:49:51
movement standards as well as01:49:53
information about all divisions from the01:49:55
official 23.2 a and01:49:58
23.2 V scorecard you can download at01:50:02
games.crossfit.com have fun with this01:50:05
workout I can't wait to see how you do01:50:07
and I'll see you on the leaderboard01:50:10
the 2023 Noble CrossFit open is01:50:13
presented by Chipotle the official01:50:16
burrito bowl of the noble CrossFit open01:50:19
Rogue the official equipment supplier of01:50:23
the noble CrossFit Games01:50:25
wild Health the official Precision01:50:28
medicine partner of the noble CrossFit01:50:30
Games01:50:31
and O2 hydration the official sports01:50:35
drink of the noble CrossFit Games01:50:37
[Music]01:50:41
foreign01:50:46
[Music]01:50:56
[Music]01:51:14
[Music]01:51:25
foreign01:51:27
[Music]01:51:40
what makes a good coach well we we have01:51:43
the definition of effective coaching but01:51:47
at the heart of great coaching first01:51:49
thing is you have to care what we try to01:51:52
teach01:51:53
everyone coming into the level one is01:51:55
regardless of the ability level of who01:51:58
walks into your gym that person deserves01:52:00
a cue whether that be someone who is01:52:04
coming to their first CrossFit class or01:52:06
a games athlete like Chandler Smith our01:52:09
ability as coaches and our Effectiveness01:52:11
is directly impacted by our ability to01:52:14
have someone leaving our class better01:52:18
and have learned something new than when01:52:20
they walked in the door01:52:28
have a lot of overlaps both goals are01:52:31
keeping people healthy get you moving01:52:32
better living Better Living a healthier01:52:34
lifestyle01:52:36
or you don't only support the community01:52:38
we're a part of the community they tell01:52:41
you exactly what's wrong and they're01:52:43
going to tell you how you can fix it01:52:44
through movement01:52:46
it really does make you more aware of01:52:49
what you're doing how you do it and how01:52:51
to stay healthy01:53:02
the open concludes in the heartland of01:53:05
America Mal O'Brien has been the future01:53:08
of the sport of Fitness this year she is01:53:11
hoping to show The Future Has Arrived01:53:14
Danielle Brandon continues to rise01:53:17
through the ranks of the women's01:53:18
division now she is poised to make a run01:53:21
to the top of the game's Podium two of01:53:23
the best Collide in Nebraska01:53:26
23.3 O'Brien versus Brandon live next01:53:30
week from CrossFit Omaha01:53:34
foreign01:53:39
rosti the same effective and efficient01:53:43
air Rusty treatment that athletes01:53:44
experience at the games is now available01:53:47
Nationwide through air Rusty remote01:53:50
recovery scan the QR code to schedule or01:53:53
visit airrosty.com01:53:55
CrossFit Dash recovery to learn more I01:53:59
am joined by Dr Jason Garrett from01:54:02
airrosty and Jason how would these01:54:04
athletes be feeling after that workout01:54:06
well obviously the low back is going to01:54:08
be cooked the entire time your legs are01:54:10
fried but those things are going to01:54:11
recover pretty quickly you're not going01:54:12
through full range of motion your biceps01:54:14
if you don't want to have delayed onset01:54:15
muscle soreness as soon as you're done01:54:17
make sure you take care of your biceps01:54:18
they're going to be cooked and any tips01:54:23
for 3.201:54:24
recovery01:54:26
make sure you drink plenty of water01:54:27
especially afterwards mostly athletes01:54:29
said that this was all engine their01:54:31
lungs were on fire they don't realize01:54:33
how bad their body's Gonna Hurt yet make01:54:35
sure you drink a lot of water get really01:54:36
good sleep get good nutrition obviously01:54:37
if you're doing Friday Night Lights you01:54:38
may have a drink or two so follow it01:54:40
with a lot more water or or try to avoid01:54:42
alcohol altogether great thank you so01:54:44
much for your time Jason thank you we're01:54:46
going to stand up back over to Tommy01:54:48
Marquez now who is standing by with a01:54:50
half naked Patrick velner01:54:53
a tarpless and glistening Pat velner01:54:56
thanks Kayla Pat thanks for joining me01:54:58
in the booth today uh I know you're01:55:00
still recovering but let's talk about01:55:01
before the workout it gets announced you01:55:03
have your initial thoughts what did the01:55:04
prep for this look like in getting01:55:06
warmed up01:55:07
I think anytime you find something out01:55:08
last minute General warm-up is really01:55:10
important so we were doing a bit of that01:55:12
beforehand just get all the joints and01:55:13
things rocking and rolling so you're not01:55:15
surprised and I know how happy we did01:55:17
that because you're going overhead01:55:18
you're going into a full squat we had a01:55:20
pretty full range of motion at the end01:55:21
of the workout under load but really I01:55:24
mean the main metcon part is is a lot of01:55:26
engine it's not a lot of range so it's01:55:29
more just getting your engine warmed up01:55:30
nice01:55:31
um and I mean we just did really I think01:55:33
we identified that the shuttle runs were01:55:35
not necessarily the intensity portion of01:55:37
the workout for us it was more about01:55:38
finding steady Paces on those burpees01:55:40
not losing time when you could and then01:55:43
just you know trotting along on the01:55:44
shuttle to get through it yeah well01:55:46
let's take a look at how it played out01:55:47
on the competition floor you and Roman01:55:49
tackling the first of this two-part01:55:51
event you know initial thoughts as01:55:53
you're starting to get this going was01:55:54
there a specific foot Cadence or process01:55:57
to these burpees yeah I think you want01:55:59
to be automatic whether it's the Burpee01:56:01
pull-up or the shadow runs figure out01:56:03
how many steps it's going to take you01:56:04
maybe even at the start and once your01:56:06
legs run out of a bit of juice get those01:56:08
turns efficient and uh you know the01:56:10
hinge try to treat it as like as small01:56:13
of a hinge as you can put some weight on01:56:14
your leg with your arms if you can but01:56:16
recover on that run because you learn01:56:18
really fast in these expanding rep01:56:19
schemes you get to the round of 15 and01:56:22
through that and you're still only a01:56:23
third of the way through the time so01:56:24
those late rounds are worth a lot and if01:56:27
you can keep moving at that consistent01:56:28
pace through you know the round of 2001:56:30
and maybe 25s depending on how far you01:56:32
get in it's worth a lot of time so it's01:56:34
more about the burpees than the shuttles01:56:36
I think at the high level and notice01:56:38
that you know you had an interesting01:56:40
hand placement hands a little flared out01:56:42
elbows wide at was that was that01:56:44
strategic in terms of what muscles you01:56:46
were trying to save I think you know I'm01:56:48
not the world's best presser and so my01:56:49
Thruster is limited a lot by my press uh01:56:52
you saw it at the end I'm just getting01:56:53
pinned and I don't have the same walk01:56:55
and I was envious of Roman stopping at01:56:57
eye level and then just pushing it out01:56:59
like like I could ever do that so I01:57:01
think it was worth it to save my arms01:57:03
where I could and that's just kind of01:57:04
one spot I identified that as a01:57:06
potential strategy yeah I'm curious01:57:07
about you know obviously because you get01:57:09
fatigued and the workout starts to01:57:11
progress on the back half the shutter01:57:12
ones start to look a little bit01:57:13
different but was there a specific foot01:57:15
Cadence or you know Rhythm that you were01:57:17
trying to stick to throughout the entire01:57:19
way to be honest at the late rounds it01:57:21
was more about even the first half of01:57:23
the shuttle runs trying to get your01:57:24
heart rate back to a manageable place01:57:26
and then in the last half maybe the last01:57:28
five trying to pick it up a little bit01:57:30
but your legs are heavy when you start01:57:31
those shuttles in the way it rounds and01:57:33
you just if you can get it back to a01:57:34
decent place instead of pushing from the01:57:36
start feeling really labored and slow01:57:38
and then coming into the burpees toast01:57:40
you could come into the burpees feeling01:57:41
all right bang out the first maybe 1001:57:43
feeling okay before it starts to set in01:57:45
so having a bit of a like you know take01:57:47
it easier at the start and then start to01:57:50
accelerate in the back end of those01:57:51
shuttles it seemed to be a good strategy01:57:53
and that we both were kind of naturally01:57:54
doing you know obviously we love to talk01:57:56
about the triumphs and victories but we01:57:58
started to see Roman pull away here01:58:00
towards the end what's the conversation01:58:01
that's going through your head as that01:58:03
happens01:58:04
I mean good for him man he's a big man01:58:06
and those are a lot of burpees so I was01:58:07
really impressed with Roman he's looking01:58:09
really good but yeah I mean you get to01:58:11
that round of 30 and it takes a really01:58:13
long time I think we were within a rep01:58:15
going into that round of 30 and then he01:58:17
just had the extra get up and go at the01:58:19
end and I started in the back half there01:58:21
having to take an extra beat coming down01:58:22
and01:58:23
um you know I think you start to as you01:58:25
get to that last five four three minutes01:58:27
you start looking at that barbell in the01:58:28
corner and you're like all right what do01:58:30
I have to do to be ready for that and01:58:31
speaking of that barbell this is your01:58:33
lift at 270. you missed the attempt01:58:35
before I mean obviously there's01:58:37
adrenaline there's fatigue but how do01:58:38
you reload to get in a successful lift01:58:40
like that01:58:41
um I think you just have to take a01:58:42
minute and like assess where the Miss01:58:43
happened right again when you're tired01:58:45
and breathing heavy sometimes your core01:58:47
is what crumbles and it's just if that's01:58:49
it you got to take a few extra minutes01:58:50
maybe tighten that belt up a little more01:58:52
take a big breath and go for it again01:58:53
right so you can miss technically and01:58:56
that was about threshold for me after01:58:58
that workout you know I went up by five01:59:00
pounds and missed and it's just my press01:59:01
starts to limit me a lot and I don't01:59:03
have the same leg Drive I would on a01:59:05
fresh nice day after that 15 minutes of01:59:07
work so you just you have to try to take01:59:10
the extra five pounds when you can get01:59:11
it and then be happy with it well the01:59:13
rest of the CrossFit Community is about01:59:14
to tackle these two tests as well if you01:59:16
had one piece of advice that you could01:59:18
give to them anyone at home that's maybe01:59:19
a little nervous 15 minutes is a long01:59:21
time these uh these these movements01:59:24
neither are very hard uh you know it's01:59:26
all body weight it's pretty easy and we01:59:28
tend to underestimate that you know you01:59:30
don't have to take a big break but to01:59:32
know you're going to make the big lift01:59:33
you can get down on the floor and stand01:59:35
back up and do a pull-up like it just01:59:37
all of that is very doable so it's01:59:39
really easy to get ahead of yourself and01:59:41
look at the clock at five minutes and go01:59:42
oh no yeah so I think being aware of how01:59:46
long 15 minutes really is uh you know I01:59:48
did some rough math and I was off by01:59:50
like a full round of how far I thought01:59:51
we'd get oh wow so we moved pretty quick01:59:53
and you know I think people will be01:59:55
surprised at how fast it adds up and how01:59:56
far they get in so respect the amount of01:59:58
work that's going to get done because it01:59:59
adds up in those last five minutes will02:00:01
be no fun if you made a bad decision oh02:00:03
man respect the work and respect to your02:00:05
performance man thanks for taking the02:00:06
time I know you're still recovering I'll02:00:07
let you go uh get all finished up and02:00:09
find a maybe a fresh shirt as well see02:00:12
hopefully there's one in the building02:00:13
somewhere I think we can find you one02:00:14
before we let you go we want to give you02:00:16
one more chance to get yourself some02:00:18
free food if you haven't gotten your02:00:20
free Chipotle entree yet this is your02:00:22
last02:00:26
222 to receive buy one and get one02:00:30
entree now this is your last chance text02:00:32
open 445 to02:00:35
888-222 that's gonna do it for us here02:00:38
at CrossFit bison in our 23.2 live open02:00:41
announcement special thanks to the02:00:44
entire bison crew they've been awesome02:00:45
hosts and provided a great atmosphere02:00:47
and thanks for everyone at home for02:00:49
tuning in we'll be back next week to02:00:51
close out the open from CrossFit Omaha02:00:53
for Kayla Banfield Sean Woodland I'm02:00:55
Tommy Marquez we'll see you next week02:00:58
and best of luck in 23.202:01:12
all right02:01:14
[Music]02:01:25
[Applause]02:01:37
[Applause]02:01:48
foreign02:01:54
[Music]02:02:17
[Music]Description:
Watch the live announcement of 2023 NOBULL CrossFit Games Open Workout 23.2, presented by @chipotle. Join Chipotle Rewards for Freepotle → https://www.chipotle.com/rewards Chapters: 0:00-7:09 - Competition Floor Overview 7:09-11:50 - 23.2 Warm Up Show 11:50-14:46 - Scott Hanley - Parkinson's Feature 14:46-31:03 - 23.2 Warm Up Show Continues, Including 23.1 Recap 31:03-33:12 - Community Athlete Introductions 33:12-38:28 - Rich Froning Announces 23.2 & Standards 38:28-41:45 - Kathleen Staunton, Joel Trella, & CrossFit Bison Feature 45:24-1:10:00 - Staunton & Trella Take On 23.2 and Post-Workout Interview 1:10:00-1:15:05 - Magic of CrossFit Feature 1:15:05-1:20:24 - Roman Khrennikov & Pat Vellner Introductions 1:20:24-1:43:50 - Khrennikov & Vellner Take On 23.2 1:43:50-1:46:55 - Post Workout Athlete Interview 1:46:55-1:53:36 - James Hobart Workout Tips 1:53:36-2:02:25 - Cool Down Show The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™
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