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Hero WOD Murph is an iconic Crossfit workout and appeared again in 2016 CrossFit Games. Here are 6 tips to help athletes to you faster and tackle workout in new ways.

1. SAM BRIGGS: PUSH UP YOUR ALTERNATE STYLE

During the workout, but you choose to break the representatives, or however the session General practice is shared, it can be a good idea to change your technique Push Up from time to time. The competition yesterday, Sam Briggs led much of the workout before finally ending up in a very respectable fourth position. She has used this technique for the duration of the event.

Sam realized Push Ups wide, normal, and regularly change its position by hand at long series. This allowed him to use his chest, arms and shouldes slightly different ways each time. She avoided burn quickly and can vary and control the level of stress and fatigue she suffered.

Try to do the next time you approach Murph, mix like Sam

2. Katrin Davídsdóttir. PACE RACE FIRST CAREFULLY

The first mile is not the time to sprint away and establish a big lead. Almost all athletes who are trying to do get caught and overwhelmed. Katrin remained forward, but has not set the pace. She ran comfortably and did not put any unnecessary pressure on herself.

Enter the stage once more at the end of the race, Katrin began the first round of Pull Ups Push Ups Squats and Air in an excellent position. She kept a steady pace, then went away for the final mile.

you will always feel a tendency to pace your early Hero WOD Murph, especially in the race, but ignore it and keep things steady. Murph is long and brutal, so be as Katrin and pace yourself early. Stay consistent and put you in a position where you can finish strong. Katrin came second.

3. BEN SMITH: stay calm and trust you

This is something that Ben excels in all areas as an athlete Crossfit. He quietly put in excellent performances, stay calm and stick to his game plan. He is currently in second place behind Mat Fraser on the Leaderboard. By looking through Murph, he kept a steady and consistent pace. He ran intelligently and focused on what he should do.

The next time you approach Murph, take the time to just focus on yourself and your own performance. Watch other only when you need a kick, but confidence in yourself to know that you can perform well when it counts. Trust yourself.

4. Björgvin KARL GUDMUNDSSON: EMBRACE THE GRIND AND MAINTAIN GOOD FORM

Bjorgvin was the first in 2016 and fifth yesterday in Carson, California. He described the event as a grind, and if you do well, you must embrace this and mentally prepare for the suck.

The Icelandic athlete has a gymnastics background and it taught her great form in how it moves during the events, especially for exercises of body weight.

With Murph, good form is particularly important because of the high volume of reps that you must complete. Watch Annie Thorisdottir yesterday, its shape for the air squats escalated throughout the workout as she became increasingly tired. It cost him more energy in the long term, and made him a less effective movement it could have been.

It is easier said than done, especially for a workout like Murph, but focus on maintaining the best form you can at all times. This will also prevent any reps as well.

5. KARA WEBB: If at first you do not succeed, try and try again

Murph is a punishing workout. In 2015, Kara Webb had to be stretchered off the field by doctors after suffering heatstroke and extreme fatigue. She could not even remember running the final mile, and simply collapsed when she crossed the finish line.

When it was again announced as an event for 2016 CrossFit Games, she took on the challenge with characteristic grit and good humor, and attacked front. This year finished in 8th place!

6. JOSH BRIDGES: BE HEROIC

As a former Navy Seal, Josh Bridges understands the context Hero WOD Murph better than most. Yesterday he was fierce and unstoppable, and took first place in style in front of Mat Fraser.

Learn the history of Michael Murphy, read his story back and get inspired for your workout, it certainly worked for Josh!

different variations MURPH

Hero WOD Murph was divided into different variations of this year. Check the version of yesterday below, then compare them to the standard version which completed the athlete in 2015 CrossFit Games. Give against both a go and see how your time match each other

Hero WOD MURPH :. 2016 CROSSFIT GAMES VERSION

• For the time with 20/14-lb. vest weight:
• 1-mile run
• Then, 5 rounds of
• 20 pull-ups
• 40 push-ups
• 60 squats
• Then, 1-mile run

Each athlete will weighted body armor for the duration of the event

Cape Time :. 55 minutes

MURPH: 2015 CROSSFIT GAMES VERSION

• For the time, 20/14-lb. of body armor:
• 1-mile run
• 100 pull-ups
• 0 push-ups
• 300 squats
• 1-mile run

Each athlete will weighted body armor for the duration of the event. From the stadium, the athletes will run through the tunnel to the dock loading ramp on the road and down to the recovery. They will then run along the same route to the stadium where they will begin the pull-ups. The athlete will move forward to the next bar after 25 reps. Once all 100 pull-ups are complete, they move to the push-ups, moving every 50 reps, then move squats advance after every 75 reps. The event ends with another 1-mile run along the same route, with the downtime when the athlete crosses the finish line in the stadium

Cape Time :. 55 minutes

Katrin finishing in 2nd place when Murph © CrossFit Inc

Calm and consistent. Ben Smith © 2015 CrossFit Games CrossFit Inc

Kara Webb on fire this year! © CrossFit Inc

Josh Bridges in murph © CrossFit Inc

1. IS CONSISTENCY tHE KEY tO BEN SMITH

When you analyze the performance of Ben Smith, you see how good always point it actually is.

• Last year the Games, he took two first place finishes
• he had 11 top 10 of 13 events
• Winning the Atlantic Regionals this year, he hit three first places and his lowest investment was seventh.
• last year, when Ben won the CrossFit Games was his seventh year competing in the Games!

Crossfit is to be good in all areas, and the high level, which means be great for each type 'event. Ben Smith is exactly that, which is why he wins.

There is no chance that it is so well rounded, it is because he puts in the work. Ben Smith, because of his humility, is honest about his weaknesses and work on them as much as on the exercises and lifts it enjoys. This attention to detail help to become a better athlete, and consistency of training allows him to get results.

Please note your weaknesses and make sure you work on them as much as all other exercises in your program.

The work never stops. There is no "off season". You have a vision? A goal? Work every day to get there. Focus on the moment and enjoy the process. RDS 5 60 30 10 Push Ups DB Snatch # 100 of Du want to follow my programming? The link is in my bio. A production of @ alecsmith8 #CrossFit @reebok @roguefitness @progenex @marksmellybell @airrosti

A video posted by Ben Smith (@ bsmit13) on March 6, 2016 at 18:00 PST

EVENT 8 SNAIL CLIMBING

This was a difficult event because of two parts of the workout. The first was the snail.

WHAT THE SNAIL?

This is a huge drum packed with sandbags that had to be rolled by athletes. As the object is moved, the sandbags rolling the inside wall and then fall down. Therefore, the weight is not evenly distributed and it is virtually impossible to build any momentum. Moving the Snail is unpleasant and mentally crush

MAT FRASER :. BRAINS AND BRAWN

Katrin Davídsdóttir commentator explained after the event that Mat had advised him to push the snail directly in the middle, because that would be also distribute the force and generate more power. He recently graduated with an engineering degree, and it shows the mentality and lively and targeted intelligence that applies to every single workout

• 3 rounds for time: .
• 500m berm run
• 2 ascents
• 40 ft Snail push
• 2 rope climbs

The another variation of this workout is that the strings have started above head height. This meant that athletes had to jump to catch the rope and climb the first few feet bowl. In this much then used their legs as well, but this has slowed and if they have misjudged the length, the rope would simply slide off their feet, as there was not enough length to lock properly .

This is how the athletes finished.

WOMEN

1. Sam Briggs
2. Kari Pearce
3. Thuridur Helgadottir

MEN

1. Brent Fikowski
2. Patrick Vellner
3. Cole Sager

eVENT 9: lA sEPARATION

This included event push ring ups handstand, that was the year that gave its title event. Dave Castro had already disclosed a clue about social media that they would be included, so many athletes had practiced, but now it was time to see how everyone fit.

MEN

• For the time
• 12 ring handstand push ups
• 15 squats back (225 lbs)
• 20 burpees
• 9 ring handstand push ups
• 18 front squats (205 lbs)
• 20 burpees
• 6 ring ups handstand push
• 21 overhead squats (185 lbs)
• 20 burpees

Cole Sager took first place in this event. Ben Smith wrestled on the ring dips pear, and finished nineteenth. Fraser was fourth, despite not being repped several times on the rings.

Men had to muscle up in the handstand position, the rings were hanging high.

WOMEN

• For time
• 15 squats back (145 lbs)
• 20 burpees
• 6 rings handstand push ups
• 18 front squats (145 lbs)
• 20 burpees
• 4 ring handstand push ups
• 21 overhead squats (125 lbs)
• 20 burpees
• 2 rings handstand push ups

Kari Pearce was on fire this event! She finished ahead of Katrin Davídsdóttir second and Tia Clair Toomey in third. His gymnastics skills paid, and it was an incredibly impressive performance considering it was done Crossfit for 1.5 years

EVENT 10: 100%

This event was exactly as it sounds, a short intense workout and intensive necessary, strength, speed and power. The slightest mistake, or one rep could not be the difference between several places in the final classification

• For the time :.
• 40 box jumps (30/24 inch)
• 20 D Ball Cleans

WOMEN

Australian The athlete Tia Clair Toomey has put in an incredible performance for the event to secure first place in the general classification. With commentators and cameras focused on the battle in the center between Sara and Katrin Sigmundsdottir Davídsdóttir, Tia quietly worked his way through the D-Ball cleans a methodical and relentless speed. She jumped on the platform to complete before the Icelandic girls, put could not beat time Alessandra Pichelli 2:24

MEN

As the evening dew was scratched equipment and sunset California sun faded in the sky, the atmosphere in the arena became tense and palpable. Ben Smith had serious work to do if he was to reduce the already considerable lead Mat Fraser.

When the event started and they jumped into the 40 Box Jumps, both Cole and Brent Sager Fikowski set a blistering pace for years. Canadian Fikowski (now affectionately known as "the whitest black horse") finally took the win, which is his third games this year

TRY IT YOURSELF

The index is the title for this event. Go to 100% from the start and do not stop, pause or slow. Scale appropriately D-ball if you wish, but this is purely a test of your ability to perform well at high intensity.

Camille Leblanc-Bazinet in 'The Separator' © CrossFit Inc

1. Katrin Davídsdóttir

defending champion may defend his crown and win the CrossFit Games 2016? Consistency between all 13 events last year was phenomenal. Working with his coach Ben Bergeron, she hardened her mental game and tightened its weaknesses The end result was a first place.

his years of experience as a gymnast she is well equipped to face the rigorous physical punishment of the Games. It also allows him to excel in exercises such as muscle Ups and Handstand Walks.

It is also a fierce competitor, and there is absolutely no doubt how she wants to keep its title from all challengers

Previous positions

• 2013 24 ^e place
• 2014 Failed to qualify for the Games
• 2015 1 ^st place

How can it inspire you to become a CrossFitter BETTER?

Trust yourself. Last year, a lot of attention focused on Sara as she Sigmundsdottir unstoppable air through the games. Sara went into the final two events in the first place, but Katrin had quietly been put in an excellent performance, and took the top spot by winning the final round.

"Stay focused on yourself, and only on the next task at hand. "

2. KARA WEBB

Say Kara Webb was unhappy in her career in the CrossFit Games would be an understatement. Last year, it had to be done on the ground after suffering sunstroke during Murph, but remains powered to complete the event. She was first in the beginning of the day, and recovered enough to take part in the Snatch Ladder few hours after the collapse.

She won the Pacific Regional championship in 2015 and 2016, and came second in the Open for the last two years running!

She is strong, powerful athlete who has proven time and again on his incredible mental strength and consistency throughout. If she can hit 2016 CrossFit Games without injury, then there is no reason why she could not leave with the title of "Fittest Woman in the World".

Previous positions

• 2013 12 ^e place
• 2014 31 ^st place
• 2015 5 ^e place

How can it help you become a CrossFitter BETTER?

Kara has a good attitude to competition and training. She moans or complains, just puts his head and gets the work to do. It is positive and optimistic, and make no mistake, it is there to win, but seems to have an enormous pleasure for the whole of the wider process as well.

I never lose. Either I win or I learn.

3. SAM BRIGGS

The English central is a legendary veteran of the Games. She is currently still difficulties with visa entry to the United States to compete again this year, but if it does, can it repeat what she managed in 2013 and win again the games?

She is older than most other athletes, but this does not seem to give him more courage and determination to succeed. The workouts or longer shredders are the perfect territory, and its engine is rightly deemed to be fierce and unstoppable.

Previous positions

• 2010 19 ^e place
• 2011 4 ^e place
• 2012 did not participate
• 2013 1 ^st place
• 2014 Won Worldwide Open. Did not qualify for the Games
• 2015 4 ^e place

How can it help you become a CrossFitter BETTER?

Sam tasted the heights of success and downs of defeat. To be the best CrossFitter women in the world in 2013, failing to qualify in 2014, she understands how to maintain a strong mental play.

Sam shows exactly the importance of mental toughness is. If grueling Murph in the CrossFit Games in 2015, she finished in first place, a minute ahead of second place competitor Alethea Boon. She also beat all the guys except Bjorgvin Karl Gudmundsson, who was an incredible feat!

"Nothing worthwhile comes easily.

4. ANNIE Thorisdottir

Annie is a legend on the Crossfit scene and inspired a generation of Icelandic outstanding athletes. With two first 1 ^st place, and February 2 ^e place finishes to his name, his status as one of the best ever Crossfitters is already firmly established.

Not that it is based on past victories! She electrical air Meridian Regionals and was out to win. A fierce battle raged between her and the other Icelandic athletes and Sara Sigmundsdottir Thuri Helgadottir, and once they reach the Games, they will be joined by Katrin Davídsdóttir as well! The competition will be intense, but his experience will be invaluable against the other athletes. Can she get another win games? It could certainly happen!

Previous positions

• 2010 2 ^e place
• 2011 1 ^st place
• 2012 1 ^st place
• in 2013 did not participate
• 2014 2 ^e place
• 2015 Leaving the competition

How can she HELP YOU BECOME BETTER CrossFitter

? Love what you do. Look for what it is that makes you want to get fit, train and better yourself. Whatever the reason, it is valid and good because it is your right! Remember to find the fun in your training. Listen Annie talk weightlifting ...

"Throwing heavy objects overhead has always been one of my favorites. That moment in time when the bar becomes weightless and you need to make a decision - make or break, drop in or drop the bar. I think the suspense is what makes it so exciting and fun to work. "

5. SARA SIGMUNDSDOTTIR

A favorite in the eyes of many people to become 2016" strongest woman in the world. " She narrowly lost last year after leading for long periods of time. 2015 was also a rookie, and put in these solid performances have shown incredible ability, the will and the work ethic. She made a few small mistakes in a couple of events (the carry bag of sand is an example) that cost him in the long run.

She has spoken in the past to feel that all that felt almost too good to be true, which leads in front of all these other famous and talented athletes, but this year his mental game is even stronger, and there are very few people who doubt his ability to win the 2016 Games

Features previous

2015 3rd place

How can it help you to become a better CrossFitter?

we say all the time throughout Crossfit you need to work outside your comfort zone. But how far can we go? Sara constantly moves the limits of what it can do, and it helps her in forging an incredible athlete

Sara :. 'If you want to work on your mental side I recommend this workout called Kettlebell Hell'

Rounds 4 to increase the load:

• 10 Double KB Clean
• 10m Double KB FR Carry
• 10 Double KB Stoh
• 10m Double KB FR Carry
• 10 Double KB FR Slots
• 10m Double KB FR Carry
• 10 KB Double Squat FR
• REST 3 minutes b / t towers

'Recommended from the weight 16/12 kg (35 / 26lbs) or more if you dare .. Take it with someone who pushes you! BK Gudmundsson thank you for the competition "

6. CrossFit GAMES 2016: LAUREN FISHER

In sports, good shape can carry you a long way. If you look at past performance while on paper it seems a strange choice, but if you make the judgment on what it has achieved in California Regionals, one of the toughest in the world, so she could keep an outside luck if things go his way.

Lauren is a strong athlete and a great lifter. It leads to CrosFit Invictus, where the imbalances are stamped and nothing less than a work ethic Trojan is acceptable. It has demonstrated its ability to handle pressure by competition so the Regionals, and shook a lot of its old weaknesses. Lauren is definitely one to watch and go into the Games with nothing to lose and everything to gain.

Being an outsider is always a good position to attack from, and the sting of failure last year to qualify, it has something to prove in 2016.

previous positions

2014 9 ^e place

2015 are not eligible

How can -it CAN INSPIRE CrossFitter BECOME BETTER?

Lauren is a perfect example of what a great work ethic looks like. With his natural abilities, she could easily just focus on weight lifting and be done with endurance work and gymnastics, but she loves the challenge and work on the skills they need to constantly improve. After 2015, when she had problems with a bowl mounted rope, she was determined to master the skills of its formation until the CrossFit Games 2016. In regional events this year, she got to prove his skill.

'difficult does not mean impossible, it simply means that you must work hard. "

Eat like Briggs © Sam Briggs

an impressive athlete with a good attitude © Kara Webb

Katrin Davídsdóttir win the © Regionals Katrin Davídsdóttir

Katrin Davídsdóttir WINS WOMEN'S INDIVIDUAL EVENT

CrossFit Games To win once is a great achievement. To win twice is exceptional.

• In 2014, she failed to qualify for Regionals.
• In 2015, she won the Games.
• In 2016, she won again!

Katrin successfully defended her crown and title in a fierce battle between her and Australian Tia Clair Toomey for first place and the title of "Fittest woman in the world"

Tia drove for a while, but the competition becomes incredibly tense during :.

• Event 11: Handstand On
• Event 12: Suicide Sprint
• Event 13: Plow

these three events were close together, and intelligently programmed to incorporate three different sprint. The first on the hands, feet on the second and the third loaded with weight. Test explosive power and technology in different ways, these two athletes competed in these events.

Katrin completed all 280ft Handstand Walk continuous in a time of 1:33:68. she was the only athlete to do so, not even one male competitor managed this feat, showing how it is as talented gymnast.

In the sprints suicide, former 400m hurdles runner Tia Clair Toomey excelled, took first place and left Katrin 10 ^e up for the event. In the next event, Katrin responded with an intense effort she collapsed at the finish line and had to be helped off the field. She took the lead.

MENTAL STRENGTH

Ben Bergeron instills in its athletes a belief strong in the whole process and the bigger picture. Katrin has a strong sense of self confidence and is mentally able to cope with a bad result without let it affect his mental play.

In the second event, The Ladder Ranch Raised, she finished in 38 ^e place. He had to wait for a second in the event Murph 5 to climb his way back in the rankings, but remained strong and did not panic.

Katrin also took three first places during the Games, and showed that it deserved to stand on top of the podium again. Annie Thorisdottir is the only other woman to have won two titles CrossFit Games, Katrin can beat the record of compatriot in three in a row in doing?

MAT FRASER WINS CASE MALE INDIVIDUAL

Maybe "total domination" is a better description of the performance of Fraser at throughout all 15 events in 2016 CrossFit Games.

• Fraser wins by a lead of 197 points over Ben Smith
• he scored seven second places
• he had already won the CrossFit Games, even with only one remaining event

Matt began as he meant to go, taking first place in the 7 km Trail Run Ranch.

This was important because what was so impressive about him during the five days was his ability to always do well in events that in the past, he fought on. Mat comes from an Olympic weightlifting background, but he was able to win this first event. Other favorites such as Josh Bridges and BK Gudmundsson, both excellent runners, simply could not match his pace.

TURNING WEAKNESSES IN ASSETS

One of the great strengths of Mat is his obsessive dedication to the elimination of its own weaknesses. He has worked with Chris Hinshaw, superior endurance coach, and as a result now has one of the best mile and 5 times from the set of the CrossFit Games athletes field. His records work shows.

Another example of this dedication is when he struggled in the CrossFit Games 2015 with 'pig'. This is a 560 lb rubber block to be reversed end awkwardly on the end of the track. He lost major ground in this event, and in the long run, was second to the victory of Ben Smith.

After the Games, he bought a pig and later every Sunday night would be to train with it by itself. It has become a ritual. He started back five or ten times, which soon became 50 and 100. When everyone is relaxed, he was training alone. He did this every weekend until this weakness became a strength

CONSISTENCY IS KING

You see time and again :. Crossfitters the best ones are the most consistent. Look Ben Smith this year, no first place finishes, but its lowest position (in Event 2: Ladder Ranch Deadlift) was 23 ^e . Its similar excellent performance last year earned him first place in the CrossFit Games.

Brent Fikowski undoubtedly a star of this year's Games took four first places and finished fourth overall after 28 ^e , 30 ^e and 39 ^e Murph spaces, the separator and the Squat Clean Ladder respectively. An incredible rookie performance, if you compare it with the results of Ben Smith, it shows how the consistency is more important than first place finishes

When you take this view and apply for Mat Fraser's performance, he won one event, but took second in seven other events. It is ironic that a man who finished in second place for two consecutive years to the CrossFit Games, and is outspoken about his hatred for second place, these are the second coherent places that earned him the CrossFit Games 2016 .

• Mat does not gymnastic training, but finished second in the Handstand Walk.
• This is not a natural sprinter, but took second in the suicide sprint.
• As an athlete, he has no long distance during the execution of background, but won the race 7 km of trails.

are examples like these that show how hard this man works. I would be very surprised to learn that there is one CrossFitter the Games that trains as hard as Matt did.

PULL ITS ASSETS

So we saw how Mat turn its weaknesses into strengths, but in its traditional strengths? As a weightlifter, he adapted his power and technique of working with a barbell easily into Crossfit.

This can be seen in events such as The Double Pyramid Squat Clean DT, where he finished in second place both times. Mat Fraser was anything but unstoppable this year and deserved the victory.

Some advice fittest women worldwide © BOXROX

Click to watch Mat Fraser and the incredible battle of Ben Smith in the suicide sprints © CrossFit Inc

Alessandra Pichelli was born in Montreal and grew up in Canada and Japan. She started Crossfit in 2010 after finishing his career as a collegiate rower at Saint Mary. His rowing coach was the one who introduced her to CrossFit.

Mixing it up ... Games are almost here! @reebok @trifectasystem @diablocrossfit @crossfitgames

A video posted by Alessandra Pichelli (@alessandrapichelli) on July 14, 2016 at 22:22 PDT

She made the CrossFit Games the first time with his teammates Diablo CrossFit in 2012 and finished 3rd. She then competed as an individual and participate in the Games four times after winning the NorCal Regionals in 2013 and 2014. His best result was a rookie in 2013, finishing 4th.

• 2013 NorCal Regionals 1st place
• 2013 CrossFit Games 4th place
• 2014 NorCal Regionals 1st place
• 2014 CrossFit Games 23 place
• 2015 California super Regionals 5th
• 2015 CrossFit Games 32nd
• 2016 great California Regionals 3rd place

Hey Alessandra Pichelli, how do grew up in two totally different cultures (Canada and Japan) influence your lifestyle and mindset training?

I think the experience has definitely made me more open-minded. Living in different cultures makes you aware that there are more than your way of doing things. Instead of judging others for their behavior, we must try to find common ground and work together and not look at the differences so.

How can the experience of the competition four times with FC games influence your workouts and daily programming?

Regional Games and always do a great job of revealing your weaknesses, so when the Games are over, I still have a long list of things I want to get better. I sit down with my team and come up with a plan on how to attack weaknesses

I believe that my experience helps me athlete -. I have a better understanding of my body, so I can decide when I can push hard and when it makes sense to go a little easier, or even take a day off.

I had better be patient and do not panic when I don 't PR on a lift or drive. Instead, I trust the process for me a better athlete on game day do.

If you could choose a WOD for the Games that fits you perfectly, what would it be?

Ideally I would like to see the real rowing on the water - not an erg. Very unlikely if ...

How is it different to compete as an individual and as part of a team? Which one do you prefer?

After the two, they are very different.

The biggest difference is probably the volume for individuals is much higher. Another key difference is that the spotlight and the pressure is on you as a person, while the other five teams have team members who are there to support them. Physically, the team events often require you to go hard and then rest for a time, which is different from the individual competition where the pace is often the key.

After my narrow miss, I finally got my 0 pounds Snatch! @crossfitgames #doyouevenliftoff @reebok @roguefitness @nfsports_ @smkathletics @diablocrossfit

A video posted by Alessandra Pichelli (@alessandrapichelli) on November 12, 2015 at 6:32 p.m. PT

I like the ultimate challenge of the individual competition, but I trained with Diablo CrossFit team all year. I could not do without them. If you have a cohesive team with the same goals, it can be a very rewarding experience! I think the team is more fun because of the low pressure and companionship. I can definitely see myself returning to the new team. It's great to see that teams get more exposure since Khalipa Froning and made the switch!

What the Crossfit community mean to you?

I love the Crossfit community. It is amazing to find like-minded people wherever you travel and have an instant connection. On a personal basis, many of my best friends are doing Crossfit, which is probably the main reason I always like going to the gym despite my countless training sessions.

'I can 100% say that I would not be as fit without the community aspect of Crossfit.

environment allowed me to grow as an athlete and a person and I am very grateful for all occasions.

OTM Clean & Jerks prescribed @mxaita! @nfsports_ @reebok @roguefitness @amara @diablocrossfit

A video posted by Alessandra Pichelli (@alessandrapichelli) on January 21, 2015 at 9:39 p.m. PST

Do you have recommendations to prevent training injuries?

• First, learn to differentiate between pain and sorrow, so that you can listen to your body.
• Second, improve your movement patterns. The better you move, the less likely you are to get hurt.
• Besides these basics, it depends on what you are in your personal life (time wise and financially). If possible, get adequate sleep, daily stretching and getting regular body-work.

How do you train for the unexpected on special occasions such as CF Games?

There are certain skills that are an evolution of current movements that you really try to prepare (eg Triple Unders). For other movements that are really surprising, all you can do is to be as fit as possible and trust your athletics.

As you are from Canada and now living in California, which would you prefer to weather a WOD? Does the heat (or cold) influence the WOD?

Very Easy I prefer the weather in California to live, but I much prefer to work out in the cold. I suffered heatstroke during Triple 3 in 2014 and Murphy in 2015, but I trained outdoors more than ever this year and I will do everything I can to prevent this happening again.

Everything is easier if you have a partner in crime ... @reebok @trifectasystem @diablocrossfit

a video posted by Alessandra Pichelli (@alessandrapichelli) on July 6, 2016 at 13:10 PDT

is there a sense of strong community between CF athletes of the Games, even if you do not know each other? Predominates or competition?

There are a lot of respect for each other because we all know how much you have to work to get the Games. You will see athletes competing on applauding after the end of or console. I'm fine with almost all the girls, but the environment has certainly got more serious and competitive sport has increased.

Where do you see yourself in FC games this year and do you expect any surprises?

I will concentrate on giving my best effort, but I think I can break back into the Top 10. I trained hard all year and I am pleased to present the games. I'm really expecting surprises -They are a big part of what makes them so difficult and fascinating games. Last year, we saw amazing athletes like Katrin Davídsdóttir and Tia Clair Toomey toping the ranking and new movements - such as peg boards and prone paddle boards. As athletes, we just have to embrace surprises like these challenges. Spectators should enjoy them as they are at the heart of the CrossFit Games.

Good start to my regional training! SST PR -235lbs @reebok @roguefitness @nfsports_ @amara @maxsgym @diablocrossfit

A video posted by Alessandra Pichelli (@alessandrapichelli) on March 31, 2015 at 22:01 PDT

Guts and strength © Floelite

The CrossFit Games highlights are a mixture of courage, glory, athletics and a pure heart. What was your favorite?

10. SAM BRIGGS BEATS THE BOYS

Still jet lagged, Sam Briggs became a force to be reckoned with on the 7 km Trail Run. Run through the dusty ravines and wooded mountains, she started ahead of the pack, and maintained a steady pace with the leading guys. Towards the middle of the event, the athletes began to clear more, she spent more and more competitors, and looked calm and resolute air.

She finished in first place for women, and third overall, beating 38 other guys! Only Mat Fraser and Josh Bridges were faster