Ready To Rock!

Warriors!!!!!!

We are almost at the starting line of the first ever Summer Edition of the 24AMRAP Challenge! Are you ready?! Born ready right?!

Before we get started we first want to thank you for participating in this event, we are truly honored to be your host these coming 24 hours. A big salute to you, bold athlete, for you have not just chosen to be just uncomfortable, but have chosen to be tested for real, chosen to step not out of your comfort zone but to frogleap way beyond it.

We wish you 24 hours of safe and joyfull WOD joy, laughter, sunshine, reps, good food and sweat. Remember, when you are down and out to keep your smile up and relax. One rep after the one your doing right now, don’t overthink it, don’t look too far ahead into the future, enjoy the moment. It’s all we have.

See you on the other side!

Renato, Brechje, Marco = 24AMRAP Crew

24AMRAP World Champions Interview

Pennies For The Boatman

The 24-hour AMRAP WOD is a challenge of epic proportions. Surviving 24 hours of non-stop back-to-back CrossFit action in itself is a feat of considerable physical and mental strenght. Winning it 2 years in a row is extraordinary. Pennies For The Boatman did it twice in a row and are back this year for the hattrick. Who are these athletes? We already put a spotlight on 24AMRAP veteran Nate Lerma, so now we’re going to take a closer look at the other team members. Sit back and enjoy…

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5 Tips To Get The Most Out Of Your 24AMRAP Event

Let’s not beat around the bush. The 24AMRAP event is a truly unique event. There’s nothing like it anywhere on earth. And after you sign up your team(s) you can decide how you want to play this out. Here are some things that are going to happen simply because you are competing in the event:

  1. your box/affiliate is going to be open for a really long time – the event lasts for 24 hours, take a couple hours before the event to set everything up and a few hours after to wrap it up and we’re talking about 26-30 hours. That’s a long time…
  2. like we said, it’s unique – when you tell someone, CrossFit athlete or not, what you are about to do, they usually react surprised, awestruck or laugh at you. Or a combination of those responses will occur. That’s because it sounds (and is) pretty radical. Hardcore. Or crazy. Which one depends on the mindset of the person in question. But yeah: it’s a… thing…
  3. it’s going to involve a lot of people – so it’s not just going to be the 6 athletes that are in the team. There will be supporters, assistants, caretakers, more supporters, people who like to see other people suffer, fans, more supporters etc. From surveys we conducted throughout the last three editions of the 24AMRAP Challenge with some of the competing teams we estimate that every team “brings” 20 people with them. Spouse, friends, fellow athletes… so yeah, it’s going to be fun. With other people, some who’ve never set foot in a CrossFit box before…

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5 Tips To Win The 24AMRAP challenge

Mighty warriors. Only hours to go before we deepdive into the adventure that is the 24AMRAP Challenge and to boldly go where no CrossFitter has gone before. Kinda. In an earlier post we talked about surviving the 24AMRAP, now let’s talk about winning it. Here are 5 tips, based on the data and experience shared by previous champions, and succesful teams from around the globe:

  1. Reps Are King – let’s not beat around the bush, defending World Champions “Pennies For The Boatman” cranked out 53000+ reps last year. That means that if you want to get a shot at the title, you need to consistently bang out at least 2300 reps per hour. For 24 hours.
  2. No Sleep Till Booklyn – a no-brainer really,  champions don’t lie down and snooze the night away…
  3. Don’t Waste A Second – to maximize the amount of reps produced, you need to position and plan your carrousel in such a way that there are never athletes standing around, looking for equipment, or walking towards the pull-up bars etc. You lose reps, see point 1
  4. Caroussel Eating – keep the food and drinks nearby and refuel while the carrousel keeps on turning, eating and drinking right after your turn, maximizing rep production
  5. The Right Soldiers For The Mission – we’ve seen firsthand how some members from a team want to go for max reps every hour and other members from that team just want to hang out, sip coffee and chill. If you want to win, make sure you are in the right team!

Have fun preparing!

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!

DOWNLOAD THE COMPLETE LIST OF ALL MOVEMENTS FOR 2017 AND GET NOTIFIED WHEN WE START OUR SUPER EARLY BIRD TEAM TICKET SALE!  Click photo below