Noah Ohlsen & Jamie Greene take out 2016 CrossFit Open!

The Rx Review: Reporting on Fitness and CrossFit News, John Michael Bric

noah ohlsen

After five weeks of tough workouts, the 2016 CrossFit Open is now over!

The global, online competition which is the first stage of the ‘CrossFit Season’ ended earlier this week when submissions for 16.5 came to a close.

With the leaderboards finalised, we now have the winner of the mens, womens and team divisions for the 2016 Open.

Here is a closer look at each division:


2016 CrossFit Open Final Leaderboard - Team

Once again we have a new winner in the mens division with Noah Ohlsen finishing on top of the leaderboard after the five weeks of the 2016 CrossFit Open.

For the second year in a row Rich Froning finished second while Travis Mayer rounded out the top three.

The big bolter this year was Kyle Frankenfeld from Victoria, Australia, who led for the early stages of the Open to finish fifth overall. Frankenfeld has competed at several Regional events but never the CrossFit Games.

Reigning CrossFit Games champion Ben Smith finished in 66th place, while Games runner-up Mat Fraser was 7th.


2016 CrossFit Open Final Leaderboard - Women

We also have a new winner in the womens division in 2016, with Jamie Greene taking out the crown this year. The athlete from CrossFit Yas in Africa, however, will not be competing as an individual this year, deciding to go team instead.

Greene finished ahead of former CrossFit Games champion Samantha Briggs while Kara Webb rounded out the top three.

Former Games champions Camille Leblanc-Bazinet and Annie Thorisdottir also made the top 10, while last year’s winner Katrin Davidsdottir was 14th.


2016 CrossFit Open Final Leaderboard - Team

Once again Invictus finished on top of the leaderboard, taking out the 2016 CrossFit Open in the team division.

The Californian team finished ahead of CrossFit Yas in Africa with Rich Froning’s CrossFit Mayhem Freedon third overall.

Noah Ohlsen & Jamie Greene take out 2016 CrossFit Open!

Yoga Pose of the Week – Reverse Table Top

The Rx Review: Reporting on Fitness and CrossFit News, Stephanie Ring


reverse table top yoga pose 1

This pose, at first glance looks harmless and simple. But getting into Reverse Table Top for most athletes, can be almost impossible. But there is hope, and a good reason this pose is really important.

The purpose of this pose is to stretch the front of the shoulders and the biceps, a place that gets pummeled during workouts with Ring Dips, Muscle Ups and Bench Press, which also happens to be an area of the body that is often overlooked. With this pose, there is no excuse.

Muscles Stretched

Pectoralis Major

Anterior Fibers of Deltoid

Biceps/ Biceps Tendon

Alignment and Execution Tips

Start seated with your feet on the ground and hips distance apart. Toes are pointing forward and your hands are behind you. Fingers are pointing toward your heels.

Extend your hips up as you ground through your heels.

Squeeze your shoulder blades together.

Lift the front of your chest up and feel your collarbones widen. Keep your head and neck in a neutral position.

Shift your hips forward.


Keeps the front of the chest and shoulders open

WOD Movements


Push Ups

Ring Dips


You can find out more information on the benefits of yoga and functional fitness at

Yoga Pose of the Week – Reverse Table Top

Cheerleader Workout Plan

If you think that being a cheerleader is just all about spunk and sass, then think again. The physical demands of cheerleading are in fact more than what you’d expect as cheerleading exercises are nothing short of high-intensity workout routines that would blow your mind.

To prove that point, here are some of the common strength and endurance training cheerleaders go through regularly, just to ensure they maintain they physical form as well as sustain their muscle that allows them to execute those fast-paced routines and death-defying stunts.

The Warm Up

  • It all starts with warm up exercises to prep their bodies and stretch their muscles for their strength routines, followed by exercise routines to test power and endurance for long dance routines.
  • This takes about 30 minutes and includes the use of free weights.

Sideline Squats

  • Starting off with standing straight up and legs spread apart, proceed to a squatting position while keeping the heels flat on the ground then slowly move back up.
  • Do this process 15 times.

Jet Fuel Lunges

  • Assume a plank position on the floor but with arms extended, then step the left foot forward just right behind the wrist, hold for two seconds, then step back. Repeat the process using the right foot.
  • Repeat the set 15 times.

Flight Prep Squat

  • Stand straight up with legs apart and hold a dumbbell vertically using both hands right in front of the chest. Proceed to a squatting position while holding the weight in the same position, allow the knees to come in contact with the hips then return to the standing position.
  • Repeat the process 20 times.

Take Flight Jumps

  • Use a 20″ box for this exercise. Stand 2 to 3 feet behind the box and assume as semi-squatting position. Then propel yourself up to the box and land on top in the same position prior to launch.
  • Pause for 2 seconds then step down and repeat the same process 10 times.

Cuts on Cuts

  • Stand up and assume balancing the right foot with legs slightly bent. Make a lateral jump to the left, while landing on the left foot with the knee bent and right leg behind you. Repeat the jumping process using the opposite parts of the legs and body, moving as quickly as possible.
  • Repeat the process 10 times.

Herkie Burpees

  • From a standing position jump up and assume a plank position as you go down, bending the elbows to lower the chest to the floor. Return to the plank position and move on to assume a squat position then jump again and repeat the process.
  • Repeat 10 times.

Halftime Lunges

  • Stand with the feet spread apart, step forward with the right leg and bend the knees while dropping the hips down until the knee grazes the floor, then step back to the original position.
  • Repeat the process using the other leg and complete 12 repetitions.

Squat Thrusters

Start from a squatting position with hands placed on the floor in front of you. Launch your body upwards and extend your legs to assume a plank position, then return back to the squat position and stand upright. Repeat the entire process 10 times.

These are high-intensity workouts for strength, endurance, and muscle-firming that can match any high-intensity workouts. Use Liquid Grip to prevent accidental slip and enhance your hold between routines. 

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