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Each region now accepts the top twenty men, twenty women, and fifteen teams from the Open. From the regional level, only the top five men, women, and teams qualify for the CrossFit Games.

That means forty spots for each. Last year, there were roughly 48 available spots at the Games. So, we lost eight spots with the combining of the regions.

This was done to make the regional level more competitive and ensure that only the fittest athletes really do make it to the world level.

From there, only the top twenty finishers go the Games in each age category. This all amounts to pretty treacherous waters, if you ask me.

The level of competition is all that much higher, which is exactly what CrossFit wanted. The talent pool of people competing in CrossFit has grown immensely.

The spots available for athletes has been cut in half, but more people than ever think they have a shot to make it. I'm not here to dash your CrossFit dreams - I just want you to be realistic about your goals.

Hand in that big report at work this am? Immediately fall to the floor. While we may do this maneuver post-workout at Crossfit, I would love to see your boss' face if you applied this technique in the office.

While I personally think the world would be better off if we could all announce this bodily reality without judgment, trust me when I say the response will be more favorable to another CrossFitter after those double-unders than to the stranger sitting next to you on the bus.

After your party Saturday night, this is a far-fetched thing to expect. It's one of the most powerful and athletic moves you can do.

Here's what you need to know about it. And it delivers, every time. Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month.

All you need is a light bar and the ability to withstand searing pain. Here's how to do it. This banded exercise actually builds rounder glutes and thicker hamstrings than hip thrusts or kettlebell swings.

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day. Tired before your workout?

These two things may be better than caffeine for optimizing exercise performance. Instead of cutting carbs, make them work for you by boosting your insulin sensitivity.

Here are five simple ways to do it. This once-per-week deadlift program will give you a pound increase in 1RM over a week period.

If you're small and weak, this is either going hurt your feelings or help you get bigger and stronger. Your choice.

Check it out. Destroy your sticking points with just a barbell. No gym membership or fancy equipment required. Here's what to do. Tags: CrossFit.

Master lifting and bodyweight skills first. Trying to develop both skill and physical capacity at the same time is difficult.

You need to be as strong as possible in the basic lifts, then expand that strength using unconventional implements like sandbags, logs, and kettlebells.

You need a high level of conditioning to improve both anaerobic and aerobic training. Train to run efficiently so that you don't burn extra energy.

Preparing for any fitness competition can be nerve-wracking, and when you add the popularity of CrossFit with the preparation for a competition, you have a big job ahead of you, indeed.

Competition is a far cry from heading to your local CrossFit location to work on your WOD, but learning how to effectively prepare both your body and your mind for competition.

Just like most sports, the competitions for CrossFit are difficult and intense, and it takes a lot of training and preparation.

When you add the sheer number of athletic skills a person needs to be competitive in CrossFit, however, you are dealing with something very different from the typical athletic competition.

CrossFit competition can include any number of workouts from swimming or deadlifts, and since there is such a wide range of possibilities in CrossFit competition, your training will take some thoughtful strategy.

If you think you are doing well with your house WODs, and you believe that you are ready for your first competition, you must start training as soon as you can.

Here are the top 10 things you should know about training for your first CrossFit competition:. Training for a CrossFit competition should start approximately 12 to 16 weeks before the competition date, and the first thing you should do is take a good, honest look at where your strengths and weaknesses lie.

Not all of us have the same strengths, and you will always find someone who is better at certain things than you are. The opposite, however, is also true, and you will be better at some things than the other competitors.

So, you must know what you are good at, and what you could use some improvement on. Training for a CrossFit competition is not only about learning the movements of a particular workout, it is also about learning about any mobility issues you might have as well was any weaknesses that we often have when we begin training.

It can take months, or even a year or more of work to get your body to learn how to work as one, cohesive unit. Measure your skills against others in your local CrossFit gym, and see where you stand compared to others.

Also, take these strengths and weaknesses and apply them to the movements you are likely to see when in competition. These include box jumps, Olympic lifts, burpees, wall ball, and pull ups.

Remember, a CrossFit competition will require that you are good at everything, and it takes a lot of time to do this.

Experts and past winners of CrossFit Games suggest training approximately 2 hours a day , but this can vary depending on how much time you have and how much work you have to do.

If you want to compete, the regular CrossFit classes are simply not enough. There are too many movements and unknown factors that occur during the competition that preparing for all of this will take more work than a simple class.

So, what should you do? If you are really interested in a CrossFit competition, talk to the coaches and get suggestions on time and schedule. They are more familiar with competition than you are, and they also are aware of your strengths and weaknesses.

For instance, if you are lacking in strength, they will give you an idea of how long it will take to improve and how much extra workout time you should add to your schedule.

Elite CrossFit athletes are extremely efficient in the movements they make, and they will always have a leg up on their recreational CrossFit competition.

Elite CrossFit athletes always track their performance. If you want to truly compete in a CrossFit competition, you must put in the time every day instead of being a weekend warrior.

Odds are, if you are considering training for your first CrossFit competition that you are fairly confident in your CrossFit abilities.

But, guess what?

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