The Open, Part 5: Preparation: How to Fulfill Your Athletic Potential – By Coach Fedde

As coaches, we’ve had our share of workouts where we’ve bombed and workouts where we’ve felt unstoppable. In the Open, we want you to feel unstoppable. So, here are some tips on how you might prepare for Open workouts each week.

Food, drink, and sleep

The Open can be a place where you push yourself a little harder than usual. To be sure you have plenty of fuel in the tank before workouts and a quick recovery after – you’ll want to pay attention to nutrition, hydration, and sleep throughout the open.

🍉🍳 Eat balanced meals with real, whole food (food that you make – or could make if forced to) throughout the week. Aim to have a little something in your stomach before the workout. Have a little something to eat after the workout (with a main focus on carbs and protein for quick digestion).

Listen to your body, eat in your own way, and use foods you know, trust, and enjoy.

💦 Drink plenty of water. If you aren’t hydrated, it will effect your performance and your recovery. Hydration is different for everyone, but a rough goal might be about 80 oz of water per day.

❌🍺 Alcohol will dehydrate you. Skip the alcohol and stick with water (or sparkling water if you’re feeling fancy).

😴 Get plenty of sleep and rest. Aim for 8 hours of sleep – especially Wednesday and Thursday nights.

🧘 Taper your workouts leading up to Open workouts. If you workout on Wednesday and Thursday, be intentional about moderating your intensity those days. At home or as a cool down, get some quality time in with a lacrosse ball and your favorite mobility exercises.


Each Thursday night at 7 p.m., CrossFit will release an Open workout with an explanation. You can watch the announcements with friends at Sabertooth or at your convenience online at

While slightly different compared to last year, the workout announcements will be performed live and you’ll be able to watch athletes perform the workouts. We will keep an ear to the ground on who comes out with good post-workout commentary and strategy – stay tuned.

Once you feel you have a good understanding of the workout, start thinking about what you’re realistically capable of. Think about the movement, weight, equipment, and time-frames involved – how does it relate to other workouts you’ve done? How are you feeling? Are you sore or tired from other workouts? Are you feeling fresh and ready to go?

From that, figure out if it’s a workout that you want to do Scaled or Rx.

Once you know which version you’ll do, start to set some rough expectations for how the workout might feel for you. What sort of pace will you set for yourself? Is there built-in rest, or will you have to find it?

Once you have a good mental picture of how you think the workout is going to go down, test parts of it out in your warmup.


Warm up

A good warm-up is important for performing your best. We will provide a suggested warm-up but you may choose to do alternate or additional movements that suit you best.

It’s a great time to try out a strategically shortened version of the workout or certain movements involved before it’s go-time. This will not only get your joints and muscles moving so you can perform the movements at your highest level, but will also give you an idea of what to expect.

You might focus on practicing a movement you’re less comfortable with. You might focus on a couple of key transitions between different movements or pieces of equipment.


  • stuff that will get your heart rate up and make you a little sweaty. If you’re still comfortable wearing your hoodie and your sweatpants, you’re probably not warm.
  • movements that are in the workout (or are similar to movements in the workout)
  • your favorite warm-up movements.
  • dynamic stretches (opposed to static ones that you hold for extended periods of time).

If space on the gym floor is tight for warm-ups and cool-downs, we can spread out into the upstairs studio.


Solidify your game plan

You have a good idea of what the workout is like on paper and in real life. Coaches will give thorough briefings on the workouts as well as tips and suggestions for how to approach the workout.

The last step is to solidify your game plan in your mind. Talk it through out-loud, or quietly in your head a few times so that when you hear “GO” you’re already gone.

This also a good time to prep for any mental battles. That is, prepare for the moment in the workout when a sliver of negativity sneaks into your thoughts. Aim to keep those slivers small and squelch them early by challenging them.

Have mantra ready, go back to an intention that you set. It can be as simple as “BREATHE” or “YOU ARE STRONG.” One of my favorites is from The Help, “you is kind, you is smart, you is important.” It really has nothing to do with wallballs and bear crawls, but it can crowd out my negative thoughts in an instant.




This is it – you’ve prepped for this moment. You may have some butterflies in your stomach… you might not. You have a solid plan, you’re warm, you know what you need to do. Go for it!


A near storybook ending to a grueling DragonBoat Sunday.

This Sunday we fell just short of first place to our arch rivals Monkey Bay Paddling Club (MBPC)

The scene couldn’t have been set better: After our first of two rounds of racing we were 2.5 seconds behind MBPC in total time.

During the break, Tricia and Courtney collaborated with the group to revise our race strategy. They decided to simplify the strategy. The current one was more complex and intense. Our paddlers were burning out before the end of the race.

In the second round, we would be racing head to head against MBPC in the final two heats. We needed to make up 2.5 seconds for the win.

At the start of the first round, you could feel the tension in the air. Adrenaline was surging. My rowing partner Brad mentioned “nerves.” Thanks to Karl and Maddie, we had run of dirty jokes to ease the atmosphere.

The gun went off, paddlers dug deep, the boat lifted off the water and we picked up speed quickly. Our drummer Sonya, yelled “eyes up” when she sensed the paddler’s gaze straying from the front of the boat. Our lead paddlers Caroline and Allie locked in sync. Last 50 meters. It was push time. Sonya gave the cue – “REACH!!” That meant we dug deep to the finish and gave it everything we had. Flag Catcher Ryan, sitting patiently at the front of the boat, pops up and extends his body and arms out of the front of the boat in the last moment to pull the flag out of the water. A perfect Grab!

The strategy worked! We made up the 2.5 seconds needed to pull ahead of MBPC!
One last heat to go. We only needed to tie to hold the win.

The 2nd heat went much the same of the first with one exception: Our start was a little slower. But once the boat was up to speed it was smooth sailing. I could hear the entire boat counting, grunting, and yelling. It sounded like FaceMelt Friday Classes. I knew then we were putting every bit of effort we could into each stroke. As Ryan pulled to flag out of the water, we saw we lost by what seemed like inches.

Final result:
MBPC : 4:34:54
Sabertooth: 4:35:78

I couldn’t be more proud of our racing team this year. The positive attitudes, the willingness to give 100% on a scorching hot day, and the feeling camaraderie was easily noticed. Everyone stayed after to break down camp and clean up.

This was a GREAT DAY!

Thank you Team,

-Coach Matt

#ACTION — Getting yourself unstuck

When we first took Baby J into our home last year, Lianna didn’t get any maternity leave or bonding time. She was fairly new at her job, and for foster care most companies don’t have any policies in place for family leave. From day 1, Lianna felt like she was missing out on time with J. I was at home learning the ins and outs of our new 6 month old, and Lianna was stuck at work.

The guilt and feeling of missing out kept nagging. Rather than taking time to work out and take care of herself on the weekends, Lianna felt that she needed every spare ounce of time and energy to spend on our little guy. I felt super guilty that I had more time with J during the day. Working out became less and less consistent, our diets slipped a lot, and now the guilt was mixed with low energy and just not feeling good.

We needed Lianna to work full time. Financially we were stable and finally starting to make headway towards a down payment for a house. Her full time job had wonderful benefits, great coworkers, and rewarding work, but it was holding her back from getting the quality time with J that she craved. Lianna quitting her job or going part time was just not an option.

We talked through our options, can came to our ideal scenario: Would it be possible for Lianna to go down to four day work weeks, to get a weekday at home with the Bub? We knew Lianna’s boss was very supportive, understanding, and flexible, but to Lianna it just seemed like too much to ask, at first.

There was always a reason not to have the conversation.
“I just started this new position.”
“It’s too busy at work now, maybe I’ll wait a couple months.”
“What if they fire me or something?”
“What if they say no?”
“What if my boss gets upset?”

When it comes down to it, as many of us do — we were avoiding a tough conversation, that we weren’t sure would go our way. So we kept the (unhappy) status quo for way too long.

Take a minute to think — what is the tough conversation you’re avoiding right now? We all have them. Maybe it’s a bad work situation. Maybe it’s a sticking point in your relationship with your significant other. Maybe your roommate drives you insane and you want them gone — but they’re your friend, so it might get weird.

Life is short. Too short to sit around hoping the situation will resolve itself.

So it’s time to take action. I learned this great process from one of the Two Brain Business mentors, Jason Williams.

Answer the following questions:
1. What is the uncomfortable situation I need to address?
Spell it out for yourself plainly — why is it making me unhappy, who would I need to talk to, and why am I afraid to go through with it? Example: Lianna wanted more time at home with J. Quality time with him was highly important to her but working full time, it was crushing her.

2. What is the realistic worst case scenario, if I initiate this conversation?
I’m sure you can think of some awful things that could happen. What would be the hardest outcome? What is the root of the fear holding us back from pushing for what we need? In Lianna’s example, the worst case scenario was getting terminated from her job.

3. How likely is that worst case scenario to happen?
When you think about it — you’ll probably realize that the probability of the worst case scenario happening is pretty low. Would Lianna’s boss really fire her for asking for a different schedule? Would she think less of her for wanting more time with family? Highly doubtful.

4. How would I recover if it happened?
This is planning for the worst, hoping for the best. If Lianna got fired, we’d find her a new part time job with a schedule that allowed her the time she needs. Would there be a tough period during the interim? Of course. But we would figure it out! You can also think through some of the other more likely outcomes, and how you would manage if those happened. Being prepared takes a lot of the fear and unknown out of the equation.

5. What is it costing me NOT to have this conversation?
This is a big one. Most people discount the cost of the status quo. They don’t take into account their current level of frustration, guilt, anxiety that they are experiencing, often every single day, all because they are avoiding a difficult conversation that may shake things up, or make things worse in the short run. It might be more than just feelings too — is it costing you time, money, or other resources?


Eventually Lianna had that tough conversation with her boss. Now she works a little longer Monday-Thursday, but she has Fridays off, and works for a couple hours from home during J’s afternoon nap. Friday mornings are just for mama & Bub now. This has lead to so much less guilt and FOMO, which has lead to Lianna staying strong with nutrition, and getting a third weekly CrossFit workout in on the weekends. The one uncomfortable conversation lead to a big life improvement. As I write this I’m getting Snapchats from Lianna of her and J at the park on a beautiful Friday morning, and my heart is full.

Here is my challenge to you: Go through this exercise for an uncomfortable situation in your life. I highly recommend talking through these steps with a friend or significant other who can help you see the various outcomes.

THEN…DO IT. Have that conversation. Start moving that “mountain” and realize it was really just a molehill.

Life is too short to tiptoe around and feel like a victim to your own life. Sometimes the only thing standing between your current situation, and an awesome situation, is one uncomfortable conversation. Every once in a while we get lucky, and everything falls into place just the way we wanted, without having to push. More often than not, it’s going to be up to you to make it happen.

It’s time for action.


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“Self-Love: Setting the same goal for myself three years in a row.”

Recently we hosted a four week small group seminar focusing on self-love and overcoming negative self-talk. We asked our longtime member Brandy to tell us about her experience with the seminar, and why she signed up in the first place. Here’s what she had to say!

Setting the same goal for myself three years in a row.

Every winter Crossfit Sabertooth puts on a goal setting seminar around the start of the new year, presumably when people are most interested in pushing reset on the way they are living their life.   It’s winter in Minnesota; people are locked indoors, frustrated and ready for change. I have attended this goal setting seminar annually and without fail because I have gotten results from it in the past.   

Again, in this year’s seminar I made a list of the potential things I wanted for myself.   Like many of my friends there, I had obvious items: Do a strict pull up, pay off student debt, be happier.  But the last one, “have a more positive body image”, had come up annually. Looking back at my last three years of worksheets, it was always on the list.  I had ignored it because I couldn’t wrap my head around how to work on that or how I would even know when I had achieved it.

I’ve gained and lost weight over my adult life, and I knew that being thinner certainly didn’t mean that i stopped being a jerk to myself when I looked in the mirror.   Certainly if I could just become perfect at everything, then why wouldn’t I just be happy all the time. Some of my thoughts are such garbage. Those little nasty squirrels running around my brain always found a way to nest in the cozy corners of my mind.   

I’m very proud of myself for recognizing that the problem wasn’t my body, but the thoughts I have about my body.   A younger version of myself would have set a weight loss goal and booked a haircut.

I didn’t want to share this goal with the workshop group…but I did. I reluctantly talked about it, and my friends never cease to amaze me with their supportiveness and just bad-ass acceptance of me.   The sentiment was shared around the room, and after some discussion we had some ideas about what we could do to make this a meaningful goal.  

This is the part where my gym is the best ever.   Coach Chris followed up.  He’d found a coach to come to the gym to put on a body image seminar.   We needed a thing, and Sabertooth delivered it. BAM!

The 1 hour seminar was great, but really just a teaser for the kind of work that is needed to clean out years of squirrel poop in a person’s mind.  

Sonja Ecklund of Wild Hope Coaching ran the seminar, and set up a four week small group option for those of us who really wanted to dig deep into this stuff. 

If you’ve ever been part of a group before you know that they have the potential to put you in some crazy brain space.   Luckily everyone in the group was ready to go deep. Most of our conversations started with us talking about showing ourselves love, but often got into life changing events like betrayal and loss.  I looked around the room and felt really lucky that everyone there was willing to be vulnerable, share their stuff and be real.

On the last day of the group our topic was forgiveness and Sonja directed us to make lists of things we needed to let go of in our lives.   Inevitably for me, my divorce is going to come up on any list of “shit I gotta deal with”. I didn’t want to share this stuff with the group.   This is my poison, and I liked them too much to allow my inner toxins just come leaking out into the room. Again, I didn’t want to share this stuff with the group.   (That’s usually how I know it’s probably REALLY important).

I held my throat as I choked my way through how pissed I am that there are knee jerk reactions in many areas of my life that the ex is still in my brain.   I went on to talk about how I try not to feel judged by this relationship anymore. Enough time passed and this person isn’t even in my life to judge me anymore.  “I should be over this”. But my brain still has patterns that give me anxiety when I do things that would have bothered “The Ex”. I went on a tangent talking about how I still use the little forks in the house, so that the big forks are clean for other people since the little forks are “terrible”.

In a second, it was like “Where the f— did that come from?”

It seems obvious, but no shit.  Of course my old dishes and flatware that I see and use every day is connected to how I feel about myself and what I eat and my body.  Every day I’m having these tiny feelings about a fork, and then literally swallowing its contents.

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Sonja was totally cool about going into the mind body connection.   She mentioned that a person’s 5th chakra (throat) is often related to forgiveness.   Even though I knew that already intellectually, this was a realization. Throats, and choices, and forgiveness, and swallowing, and forks, and  food….oh my.

Since the end of the workshop I told my BMF Ryan, (Beardy Man Friend) about all these realizations and we spend time together choosing new dishes and flatware.   I’ve boxed up the old dishes and I’m waiting for them to tell me what to do with them. Should I smash them in the dumpster behind my house? Should I give them away?   I haven’t decided yet, but they will be gone soon and I’ll have fewer things in my life for my inner squirrels to observe and remind me about a time I made different choices.  

I can say that in the first week after this I ate good food, all my laundry is done, the new dishes are clean and aren’t piling up,  plus I’m finishing stalled projects all over the place.

Yes, my brain is still infested with squirrels… but there is one fewer …. And I’m better at figuring out what they sound like.    

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Advice for New Parents, by Lianna

Lianna is a longtime Sabertooth member, and mom to a super high energy 20-month old foster son. Since we have half a dozen new gym babies popping out in the next month (and some already here!), we asked her for some advice for new parents. 

I recently visited my parents, who are thrilled to be grandparents and absolutely dote on J (who is now 20 months). It’s amazing to see the grandparent-grandchild relationship blossom and my parents truly enjoy every single second they have with my little guy. He loves them so much in return and asks to be held by Nonna or dance with Boppa all the time.

Watching the three of them, it sunk in that I actually am not overjoyed every second I’m with my son. I love him, and there are many, many moments of pure joy where I feel I am truly in the moment. Then there are times when I’m watching the clock for bedtime, or hoping Chris will be home early so I can have a second to sit down. Having a toddler is a lot, but I feel guilty, especially because, even though we’re well on the path toward adoption, J’s future is still a little bit up in the air. I feel I should relish every single second and, to be honest, I don’t.

I mentioned this to my mom, my feelings of guilt and sometimes wanting a break from my own child. She smiled and told me, “that is what parenting is and if anyone tells you different, they’re lying.” I was shocked, but she went on to explain that the loving every second is what grandparents are for and what parents are for is showing up. Just showing up day after day, night after night. Showing stability, warmth, love even when you’re exhausted and burnt out. That’s parenting. And then I thought, “huh, that’s also the gym.”

So here’s my advice to new parents: just show up. Show up for your kid and show up to the gym (I mean, after your doctor says it’s ok if you gave birth). Show up when you’re exhausted and you smell and you haven’t done your dishes in two weeks. Show up when you don’t think you can even do part of the workout at a scaled weight. Show up because your community is here for you. I can guarantee someone will hold your baby or wrangle your toddler while you slog through a workout. It’s not going to be your best workout but it also probably won’t be your worst. Come once a week or five times, just come.

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Here’s the second part of my advice, and try and let it sink in: YOU CAN’T DO IT ALL. You seriously can’t have a clean house, happy baby, good sleep, great relationship, daily workouts, dinner on the table, laundry and dishes done and also look put together. Ignore those dumb insta-famous moms who have potty trained their triplets by three months and have their pre-baby body back and are drinking green juice and look refreshed. That isn’t real. Showing up is real. Showing up and finding the little joys is real. Making it until bedtime is real. You are real and you’re a really good parent and you have a community to lean on at Sabertooth.


Regionals Rundown: Week 3!

Regionals week 2 was epic. There were some amazing performances, huge comebacks, and big shakeups in the final event.

My picks were strong once again — I correctly chose 15 out of the 22 Games qualifiers. Overall through two weeks I’ve chosen 35 of 52 correctly, for a 67% correct pick rate. I’m in second place overall in the online pool, out of about 150 people…wish me luck in week 3!

Some of the top stories this week:

  • Becca “Deca” Voigt qualified for a record TENTH CrossFit Games, at age 37. She is simply a legend in the sport. Her reaction to taking the 5th spot was one of the highlights of the weekend! She was in a deep hole after day 1, but fought back hard through the last four events.
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  • Mat Fraser continues to dominate. “Dominate” is a word that gets thrown around a lot in sports. But Fraser actually deserves it. After taking 9th in the first event (the “Triple Three” endurance workout) he took 1st place in the next five events straight, including two world event records. Barring injury or act of God, he will win the Games this year.
  • The Panchik Bros! Perennial Games athlete Scott Panchik found himself in a big hole after coming in 24th place in Event 1. He clawed his way back into the top five with an amazing performance in the final event. His younger brother Saxon also fought to the end, finishing just a few seconds behind his brother in the final, clinching his first ever trip to the Games. The reaction of the two brothers when they found out they both made it was classic.
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  • The Latin America regional almost didn’t happen at all! Due to a trucking strike in Brazil, none of the equipment was able to make it to the venue on time. They had to source bikes, rowers, bars, plates, and pull up rigs from nearby CrossFit affiliates to put on the competition. Pretty amazing that they were able to pull it together so fast. While it lacked the pizazz of the fancy new equipment, the community and crowd there was second to none.

Here are my picks for the final week! We’ve got Atlantic, Meridian, and Pacific on tap.

1. Noah Olsen
2. Ben Smith
3. Travis Mayer
4. Nathan Bramblett
5. Alec Smith

1. Kenzie Riley
2. Cassidy Lance-McWherter
3. Emily Bridgers
4. Paige Semenza
5. Alison Scudds

MERIDIAN (Top 4 advance)
1. Jason Smith
2. Lukas Esslinger
3. Phil Hesketh
4. Willy Georges

1. Jamie Greene
2. Lauren Fisher
3. Carmen Bosmans
4. Oddrun Gylfadottir

1. James Newbury
2. Brandon Swan
3. Khan Porter
4. Mitch Sinnamon
5. Zeke Grove

1. Kara Saunders
2. Tia-Clair Coomey
3. Jessica Coughlan
4. Justine Beath
5. Madeline Sturt

Enjoy the show! Should be another fun weekend!

Face Your Fears: Getting under the bar in Olympic Weightlifting, Part 2! Drills & Skills

In our first installment, we went over some very important basics — safety and how to bail properly from a missed clean or snatch! Head over the Part 1 first if you missed it. 

This time around, we’ll go over some of our favorite drills to build confidence and stability in your catch position, especially in the snatch. The key here is to START LIGHT. The point here is to start building new movement patterns, not trying to max out these lifts right off the bat. Start with a PVC if you need to.


A big part of being able to get under the bar is having confidence. You cannot be tentative or half-assed when you’re going for a squat snatch. If you approach a lift assuming you’ll miss…you’ll miss. How do we build confidence? Practicing quality reps, and accumulating time in these tricky positions. Gaining experience!

For a more experienced lifter, you can use these drills as accessory lifts to help you break through lifting plateaus and shore up your positioning.

Spend time in the catch and squat positions.
Start with the basics. Accumulate as much time as you can hanging out in the bottom of a front squat, or overhead squat. Overhead squat holds are a great way to start building up strength and stability in your snatch catch position. Start with a PVC or empty bar, hanging out for :15-:20 at a time. If you don’t spend time in your bottom position, it’s not going to get better! If you can’t perform a full depth overhead squat with a PVC or empty bar, keeping your heels down, arms locked out and spine in a safe positions, or your front rack position needs a lot of work for your front squat — these need to be addressed first via mobility and practice. We have to walk before we can run!

Got the basic squats down? Try these next drills to start working on speed and stability.

Snatch Balance
The snatch balance starts with the bar on your back, with your hands in their snatch width grip. Usually these are taken from a squat rack. With a quick dip and drive, similar to a push press, jump the bar up off your shoulders. As the bar travels up, lock your arms out as your body drives down under the bar. You’ll end up riding the bar down through an overhead squat. You can add pauses in the bottom position before standing back up, to work on being stable in the bottom position. This drill is very effective even with just an empty bar!

High hang snatch (AKA the Dip Snatch/Pocket Position Snatch) 
The high hang snatch is a good next step after working on the snatch balance, because it adds in the turnover from the front of the body, while still requiring speed and strong positions. Since you get very little pull on the bar from such an upright position, you will be forced to move your body under the bar faster.

Deadlift the bar up to your hips, with your hands in the snatch grip. Keeping your torso upright, dip your hips down a few inches by pushing the knees out and forward. The bar should be resting at your hip, with arms straight. Drive through your legs to create enough power to get the bar moving up, then get yourself down under the bar quickly. You can do this as a power snatch to start, and gradually get deeper in the catch. Make sure you are driving UP through your legs, NOT sending your hips froward into the bar. Your hips move up and down, not back to front.  Start with an empty bar and see how it goes! This is also an awesome warm up drill any time you’re snatching.

You can do this same drill for cleans as well!

What other drills do you like for developing confidence in the catch position? 

Need some help with your lifting? Check out our Olympic Lifting class at 11am on Saturdays, or sign up for a skill session with Coach Chris! 

Face Your Fears: Getting under the bar in Olympic weightlifting! Part 1.

PART 1 — Safety & Learning to Bail

One of the most common issues we hear with our members when it comes to Oly lifting is this:

“I’m afraid to get under the bar!”

This fear holds them back from attempting to drop low under the bar in their catch position in the clean and the snatch, which is a huge limiter in the top end weights they can lift. Everything becomes a power clean or power snatch, and even though they’re able to pull the bar all the way up to their chest, they still fail the lift! Even though they’re capable of lifting this weight with relative ease, their fear is holding them back from progressing their lifting technique, and a plateau is inevitable.


Does this sound like you? Read on!

It takes time and patience to get used to the idea of bringing your body quickly under the bar, especially in the snatch. “Getting low” doesn’t have to mean a full depth, ass-to-grass catch position — some people are even just afraid to drop into a slightly lower power snatch. Every inch of catch you give yourself, is another inch you don’t have to pull. Don’t have the mobility or coordination for the full depth squat catch yet? These same principles apply to a deeper power catch too.

Let’s start with this question: Why are you afraid? Most likely, you’re afraid of getting injured. You don’t want to drop the bar on your head. Makes sense! Maybe you’ve watched one too many “Lifting Fails” videos on Youtube. Is it possible you could drop the bar on your head? Yes. Is it likely? Absolutely not. We’ve been working with athletes on these lifts for 6 years now, and we have not seen it yet in our gym. Why? Because part of learning how to drop under the bar, is learning what to do if you’re not going to stick the lift!

So let’s start with safety — if we’ve gotten down into a full squat under the bar, what do we do if we don’t stick the lift?

Bailing 101
In the clean, we simply dump the bar out front with authority. Push the bar forward, while pushing your body back. The key here is to bail like you mean it. If you try to be dainty about it, it’s not going to happen quickly enough. It’s the same technique you’d use to dump a front squat.

The snatch is the one that concerns people more. The good news is, your body is pretty great at not dropping things on your head. You’re programmed to avoid danger. With a little bit of practice, you will have no trouble getting yourself out safely from under the bar if you miss the lift. Most of the time, you’ll miss the lift out front — the bar won’t get far enough over your body to stick in the catch. Similar to the clean, you’ll push the bar forward, while pushing your body back. The bar will land in front of you, and you’ll probably end up on your butt. It’s possible to miss a lift to the back, which is a little trickier, but you just do the opposite. — push the bar back quickly, while pushing your body forward. Do NOT hang onto the bar as it falls behind you. The bar will land behind you, and you’ll end up on your knees in front of the bar. As long as you at least make some sort of attempt to push the bar away from you, and don’t just completely go limp and fold up, you’ll be fine!

(Trust me guys, I fail lifts all the time!)

You can practice bailing from either position, to get used to the sensation. Grab a light bar setup with some light rubber plates, and practice bailing from the bottom of front squats, or overhead squats. Remember — if you’re going to bail, bail like you mean it!

Anytime we are Olympic Lifting, especially at higher weight percentages, it’s also important that we pay attention, and take each rep seriously. Chatting with your friend while you attempt a heavy squat snatch is not a good idea. Focus on what you’re doing, and let your newly learned motor patterns take care of the rest.

In Part 2, we’ll share some of our favorite drills to practice getting under the bar with a strong catch position!  Questions? Leave a comment or email us at 

Regionals Rundown — Week 2

What a first week! We saw some of the most dominant performances at Regionals, ever — especially from Katrin Davidsdottir. FIVE first place finishes…in six events! Crazy.

To start off this week, let’s see how terrible my picks were last week! Overall, I correctly picked 20 out of the 30 qualifiers. Pretty decent I think. My best region was the South Men, which I picked 5 for 5! Click here for the full breakdown of my mediocre picks by region.

If you missed the action last weekend, you can head to to watch replays or catch one of the video recaps.


The big stories from week 1:

  • Katrin DOMINATING the East Region. Winning 5 of 6 events in any region is something special — only Mat Fraser has matched that feat. She looked like the Katrin of 2015-2016. The other female competitors should be scared right now!
  • Treadmill Controversy in the East Men’s competition. In the first men’s heat, many of the comeptitior’s treadmill monitors didn’t turn on, and didn’t work at all. The backup plan was for the judges to manually count the piece of white tape on the belt of the treadmill to track their distance. Every 10 revolutions was 1/10 of a mile…you can guess how that went. Expecting judges to count this accurately for 20+ minutes was crazy. Some athletes were credited with 4 minute miles, and others took over 10 minutes for one of their miles. The big loser here was Cody Mooney, who got bounced to the sixth spot and missed qualifying, after being beaten in this event by some of the beneficiaries of the equipment failure. For reference, he got on the treadmill 5 seconds after Craig Kenney, but Kenney was credited with being 800m ahead of Mooney just 2 minutes into the run. Unreal that this sort of thing still happens at this level of competition.
  • Annie Thorisdottir makes it to her 9th CrossFit Games, and wins her 5th Regional Competition! Annie is a CrossFit OG who people constantly overlook, just because she’s been around so long.  She turned a lot of heads with a 3rd place finish at the Games last year. She came out in first in a stacked regional once again — hopefully nobody is writing her off this time!

Looking ahead to Week 2:

Regions on tap: Central, Latin America, West

Let’s start with the Central Region! This region is absolutely STACKED this year, especially on the Men’s side. This is perhaps the most challenging region to predict (other than 1st place), because the talent pool is chock full of Games veterans, plus some younger athletes who might shake things up.

My picks:
1. Mat Fraser (duh)
2. Streat Hoerner
3. Scott Panchik
4. George Sterner
5. Alex Anderson

1. Kristi Eramo
2. Jen Smith
3. Jessica Griffith
4. Brooke Wells
5. Kelley Jackson

NOTES: I actually hope Brooke Wells doesn’t make it, after basically being given a free pass by CrossFit HQ in the Open. Long story short, she should have been given a massive penalty for no-reps in her video of 18.4, but HQ gave the now-running-joke answer of “We know she has the capacity to do the reps even if they weren’t good reps in the video, so we’re giving her the reps.”

On the guys side, I would love to see multiple Panchik brothers make it to the Games, but I’m not sure if Saxon is good enough, yet. I’m a big George Sterner fan, but he’s only 19 years old — he might need another year or two to grow before he makes the leap to the Games, but he had a ridiculously good Open, so who knows! If Mat Fraser doesn’t win the Region, I’ll do Fran in a tuxedo. I don’t see a workout that screams “Fraser won’t win this one.”  Maybe the Triple Three, but then again was still top 6 in the endurance events at the Games last year. Can he go 6 for 6 this year and sweep all the events? That seems more likely, than him not winning the region.

This will be an interesting one. The new West Regional combines the old California regional with the Northwest regional. There are a ton of strong athletes who haven’t gone head to head in Regionals before, so this should be fun to watch.

My picks:
1. Brent Fikowski (Calling it now — he sets the world record on Event 5)
2. Christian Lucero
3. Cody Anderson
4. Cole Sager
5. Josh Bridges

1. Chyna Cho
2. Alessandra Pichelli
3. Becca Voigt
4. Emily Abbot
5. Carleen Matthews

NOTES: I am a big Becca Voigt fan, and maybe it’s wishful thinking that she’ll make it back for her 10th Games appearance…but a guy can dream, right? I would say there’s no real favorite to win this Region for the ladies– it should be pretty wide open down to the wire! Will Brooke Ence be a factor, after taking a year off for a major surgery? Time will tell. Brent Fikowski didn’t have a great Open, but he is better suited to the Regionals and Games events. I don’t think he’ll dominate, but I think he will win with a fairly comfortable margin by the end. He knows how to bring it when game day comes. Garrett Fisher is another guy who could take a top 5 spot, but I struggle to find events that he’ll knock out of the park this year.

It should be noted that only ONE qualifier gets to the Games from this region! If you want to make it to Madison…you have to win. Latin America has seen a huge surge in CrossFit participation, so they’re getting their own regional competition — but the overall quality of competitions isn’t enough to warrant lots of Games competitors. Yet. Brazil has seen some especially astounding growth numbers in the recent years, and has some seriously talented Teen athletes coming down the pipeline.

1. Paulo Rossil

2. Brenda Castro

Lots of new faces in this Regional. Castro is looking to finally crack the Games lineup after several years coming up short in the South regional. Look for Guilherme Malheiros on the Men’s side in a couple years…he snatched 280 at the Games last year… at age 17! He missed Regionals by a handful of spots this year as an 18 year old.

That’s a wrap for this week! Can’t wait for the Central Regional action. First heats for individuals are usually around noon on Friday, but they will release the heat schedules at in a day or so. Get pumped!



Regionals Rundown — Week 1

This weekend, the first three CrossFit Regionals competitions will kick off the next part of the Games qualification process. This is an awesome time of year — three straight weekends of wall-to-wall, top tier CrossFit competition, and all of it is streamed for free on the CrossFit Games site! For a CF junkie like me, this is like Christmas season all over again.

I’ll give you fine people a quick primer on what the Regionals competitions are, when and how to watch, and who I think will advance from each region. Read on!

What is Regionals? How does it work?

Remember that Open thing we did back in February? For some people, that was the first stage in qualifying for the Games. The top ~20 men and women from each region are invited to Regionals — a three day, in-person competition to fight for a spot at the Games. In most Regional competitions, the top 5 finishers for men and women punch their ticket to Madison for the CrossFit Games. The programming is incredibly tough, and it often comes down to fractions of a second, and just a handful of points, to decide those qualifying spots. This year there are six events in the competition.

The athletes who make it to this level of competition are all insanely fit, cyborg robots who train year round to make it here.

When are they, and how do I watch?

Every single heat of competition is streamed live at, for free! The events basically run all day Friday through Sunday, roughly 9am-5pm. They haven’t released heat times yet, but those should be up soon.

Week 1: May 18-20, 2018

East Regional: Albany, New York, Times Union Center
Europe Regional: Berlin, Germany, Velodrom
South Regional: Salt Lake City, Utah, Salt Palace Convention Center

Week 2: May 25-27, 2018

Central Regional: Nashville, Tennessee, Music City Center
West Regional: Del Mar, California, Del Mar Arena
Latin America Regional: Rio de Janeiro, Brazil, Arena Carioca 1

Week 3: June 1-3, 2018

Atlantic Regional: West Palm Beach, Florida, Palm Beach County Convention Center
Meridian Regional: Madrid, Spain, Caja Mágica
Pacific Regional: Sydney, Australia, Qudos Bank Arena

What are the workouts?

All the Regional competitions use the same workouts as one another. They are not for the faint of heart! You can find all the workouts here:



My Week 1 Predictions & Stories to Watch

East Regional (Top 5 advance):
1) Pat Vellner
2) Alex Vigneault
3) Tim Paulson
4) Jean-Simon Roy-Lemaire
5) Austin Spencer

Ones to watch: I would love to see Cody Mooney (personal favorite of mine) make it back to the Games, but he had shoulder surgery in the off season and barely made regionals this year. I think he’ll be back and crushing it in 2019, but I don’t see him making it this year. James Hobart is a wily veteran with incredible experience, including many Games trips as an individual and several championships on Mayhem’s team. He surprised a lot of people by accepting the invitation after opting to be on the Games commentary team last year, but he could be a dark horse to qualify again. Austin Spencer missed the games by about 1/4 of a second last year, but is back and even stronger this year. I think he makes it to Madison, but it’ll be a fight!

1) Katrin Davidsdottir
2) Kari Pierce
3) Carol-Ann Reason-Thibeau
4) Carolyne Prevost
5) Caroline Connors

Strangely it seems like all these ladies have a variation on the same name, almost. Weird coincidence.

Ones to watch: Kristine Best is coming in to her fourth regionals. After an awesome Open, this might be the year she breaks the top 5. I think the 4th and 5th spots are fairly open, but 1-3 should be some variation of those three athletes. Caroline Connors might be one more year out from making it to the games, but she’s another favorite of mine so I squeaked her in the 5 spot.

South Regional (Top 5 advance):

1) Logan Collins
2) Rogelio Gamboa
3) Jared Enderton
4) Sean Sweeney
5) Brandon Luckett

Ones to watch: Excited to see Sean Sweeney get another crack at it this year after one terrible judging fiasco on the ring dips last year cost him a trip to Madison. I’m confident Jared Enderton (who is coming to Sabertooth in October for an Olympic lifting seminar!) will advance for the first time as well.  I think Tommy Vinas gets bumped out this year — I don’t think the workouts play to his strengths all that well, except for “Linda.”

1) Tennil Reed Beuerlin
2) Alexis Johnson
3) Camille Leblanc Bazinet
4) Bethany Shadburne
5) Amanda Goodman

Ones to watch: After a couple years off, Amanda Goodman is back in the mix. She is a total beast — I think she’s going to knock people’s socks off in the “Linda” lifting event. Camille is coming off shoulder surgery and had a great Open, but I don’t think she wins Regionals this year — Tennil is just too strong!

Europe Regional (Top 5 advance):

1) BKG
2) Andrey Ganin
3) Fredrick Aegidius
4) Arian Mundweiler
5) Marcin Szybaj

Ones to watch: I’ll be honest, there’s a lot of new faces in this male Europe Regional competition that I haven’t gotten to watch before. They expanded to two Regional competitions in Europe this year as the sport continues to grow like crazy. I’m excited to learn more about these athletes! There will be some Games rookies coming out of this regional, which is always fun to see.

1) Annie Thorisdottir
2) Kristen Holte
3) Sara Sigmundsdottir
4) Emma McQuaid
5) Laura Horvath

Ones to watch: Laura Horvath made a name for herself at this year’s Dubai Fitness championship, beating out loads of talented Games athletes for a podium spot. She could be a dark horse for a top 3 finish.

That’s it for week 1! Disagree with my predictions? Let’s hear it!