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CrossFit Gear and CrossFit Games – Ross Miller


Name: Ross Miller

Affiliate: Crossfit Swansea, UK

Age: 20

What Sectional did you participate in: Uk/Ireland

What was your placement: 19th


Deadlift: 180kg

Back squat: 120kg

Front squat: 100kg

Overhead squat: 100kg

Clean & jerk: 110kg

Snatch: 70kg

Shoulder press: 65kg

Bench press: 120kg

“Grace”: 3.46

Do you think the European CrossFit Regionals will contain a heavy event? Yes

Which lift(s) would you prefer to see at such an event? Overhead squat

Do you follow any special lifting program? No but i need to !


5 km run: 21.26

400 m run: 1.19

500 m row: 2.00

How many times/week does your training include running and/or rowing? May be two times a week !

Do you hope to see a lot of endurance work at the Regionals? yes


Max reps pull-ups: 50

Max reps muscle-ups: 10

Your favorite benchmark workouts (and PR’s):

  • Grace 3.46
  • Randy 4.46
  • Cindy 22 rounds/ 9 press ups
  • 30 Muscle ups 9.09
  • Fran 3.36

What has been your main focus in your training since the Regionals?
Getting over a week of food poisoning and trying to get back to training!

How do you think your chances of going to the CrossFit Games 2010 are? My chances of Crossfit games 2010 are slim ! The next two years i hope to go to the crossfit games and in 4 years I aim to win Crossfit Games !

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European Regionals Events announced!!


It’s almost time for the European Regionals. The workouts have been released on

Individual Workouts:

Event 1 & 2
Within a 15 minute timeframe the athletes need to complete a distance run. The athlete with the fastest time will be the winner of that event and receive the appropriate score.

Then the athlete will use the remaining time to perform as many overhead anyhows (70/50kg) as possible, until the 15 minutes have passed. The athlete who manages to move the weight from the ground to an established overhead position the most times will be declared the winner and receive the appropriate score.

The clock never stops during this two-in-one event!  The faster the athlete is on the run, the more time the athlete will have  to perform as many reps as possible.

Event 3
20 Chest-to-Bar Pull-ups
20 Box Jumps
20 Toes-to-Bar
100m overhead carry (80/60kg)
20 Toes-to-Bar
20 Box Jumps
20 Chest-to-Bar Pull-ups

Event 4
For time:
Run 400m
3 rounds of 15 power snatches (40/30kg), 35 double-unders
Run 400m

Event 5
5 Rounds for time of:
5 deadlifts (120/90kg)
20 Lateral Jumps + Burpee

Find more info about the workouts here.