24AMRAP 2019 Winter Edition

Mighty warriors!

Dates for the 24AMRAP Winter Edition have been set: saturday 7th of december and sunday 8th of december noon CET to noon CET 2019

Early Bird team ticket sales will run from august 19 to august 31 @ 99 euro per team ticket

Regular team ticket sales will run from september 1st to december 4th @ 149 euro per team ticket

Renato, 24AMRAP crew

HOUR 24

THANK YOU! YOU ARE AMAZING! First of all, we want to thank you for participating in our event, we gave it our full 110% to make it an event to remember. We are truly thankful for your trust in us and we hope that you’ve made some amazing memories with your teammates, friends, family and supporters in your box.

Together we’ve all added a little bit to each others stories of greatness. 

Just getting to the last hour and finishing these 24 hours of non-stop CrossFit is a huge achievement on its own and makes you a TRUE CHAMPION!

24AMRAP Crew, Helmond, the Netherlands

Now onto the last 3 movements:

OH Squat 15/20 – squat down to where the top of the knee is higher than the crease of the hip holding the barbell in the OH position with fully extended arms – 1 OHS counts as 1 point

Squat Clean for weight – perform a squat clean so clean from the floor and go into a full squat, extend fully with barbell in rack position, that’s one rep. Touch and go or drop barbell and reset is both acceptable *power clean + front squat is allowed* – 1kg moved = 1 point

Mystery Movement 5: Zombie Walk [1m:3] – put a towel or t-shirt on the floor and place your feet on it in plank position, then “walk” forward using your hands and maintaining plank position. Don’t forget to smile ūüėČ – 1 meter = 3 points

5 Tips To Survive The 24AMRAP Challenge

5 Tips To Survive The 24AMRAP Challenge

This will be the third edition of our 24AMRAP event. After two editions as both competitors and organizers,¬†we’ve¬†learned a lot about what makes teams effective. And what makes them less effective. Let us¬†share some of the tips we share with our teams here at CrossFit Helmond, accumulated by watching our most successful teams work and picking the brains of effective teams from all over the world.

Tip 1. Consistency and continuity are key – don’t treat this challenge as a high intensity interval WOD, it will ask too much of your body. Try not to go in cycles of hard work and rest, your body will get too banged up. Make sure you plan correctly to keep that engine running smoothly and keep it up, don’t get too caught up in movements that require lots of explosive energy. You won’t keep that up for a long time, it’s 24 hours, not 24 minutes…

Tip 2. Pacing, pacing, pacing – First off you need to understand that it’s not about individual pacing. You will automatically pace to the fastest team member, it just happens, even when you start at your own pace. So having a realistic talk with your team about pacing as a team, with different athlets who are good at different movements, will help you stick to a pace that’s the most effective in the long run. Just like when you’re doing a long WOD like “Murph”, “Whitten” or a long running or rowing session, it’s not a good idea go too fast¬†and burn yourself up in the first part of this challenge. And “first part” in “Murph” means that 1 mile run and those first rounds of reps, in this challenge it means going too fast in the first 4-6 hours and finding out in hours 12-15 that you’re totally wasted with an entire workday of CrossFit left to go. Set a pace, either in reps or working time, in your carrousel, and stick to it.

Tip 3. Know thy self – One of the things you will get out of this experience (one of many) is that you will really find the edges of your comfort zone and step over it, and you will stay in¬†that dark zone for a long time. How well you know yourself, your limits, strength and weaknesses, will determine when and how long you have to stay in that dark place. If you get there and you stay there too long, get out and recuperate. We’ve seen first hand how athletes stay in that dark place too long. It ain’t pretty. From total breakdowns to quitting the sport altogether (that really happened!). Remember, 24 hours is a long time to be hurting…

Tip 4. Know your teammates – We encourage all our teams to go out to dinner, have drinks, to get to know each other. Well. When you’re all tired, hurting, hungry, and desperate, little misunderstandings and friction between teammates can get ugly real fast. We’ve seen it happen and we’ve heard it from other teams. Just knowing what makes your teammates tick, can make a lot of difference!

Tip 5. Have fun – For god’s sake, have fun! Having lots of laughs will really push back that tired feeling. We’ve had athletes work out in their pyjama’s, we’ve seen athletes set up entire beds complete with nightstands in their box, dressing up, karaoke, disco lights… a 24 hour party in your box, with your friends. What more do you want? 3, 2, 1, GO!

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