CrossFit: What You Learn by Doing One Rep at a Time…

Since I’ve been working out by myself a lot, I’m in no rush. It’s become about the work, not the time.

When a heavy barbell move is programmed into a CrossFit WOD, I usually do one rep at a time.

I did a CrossFit workout programmed by Bergeron he named Jump City:

For Time:

crossfit girls
Crossfit Photos

1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

The hang power cleans were heavy for me, so I did them one rep at a time. During the hang power cleans, I kept asking myself, Why are these so hard? They shouldn’t be this hard. I started paying attention (since I wasn’t in a hurry to finish–I had no time crunch).

Why my Hang Power Cleans were Hard!

I noticed the same thing my daughter noticed with my bar muscle ups and ring muscle ups–my left wrist does not rotate. In essence, I have a death grip on the bar–a common fault for all of these moves.

This was the first time though I’ve become aware of this doing hang power cleans in CrossFit. It makes sense as to why I’d fail occasionally on my left side and why it would be hard–because I was stopping the upward momentum of the bar by not allowing the bar to rotate around.

For the rest of the CrossFit workout, I tried to be cognizant of this but, of course, like everything performed multiple times incorrectly, it will take a while to reprogram it.

But it’s a start.

And that’s all one ever needs.

Fitness: The Benefits of Swimming

It’s been about 5 months since I last hit the pool and did some laps.

I love swimming, but CrossFit is taking up most of my time, so I cut out swimming about 5 months ago.

Today, I went swimming and realized how much I miss it. It was fun, exhilarating, and a great cardio workout. Here’s my tips on why you should swim more.

The Benefits of Swimming

  • It doesn’t feel like work. Swimming is relaxing, enjoyable, and fun. It doesn’t really feel like you are working out, but you are.Related image
  • Work every muscle at once. There’s no better all-around workout than swimming. Every muscle is worked from your upper body to your lower body.
  • Cardio. Swimming is a cardio exercise, and we all need to get our heart rates up for maximum benefits to our fitness and health. You also build endurance and muscle strength.
  • Low impact. Swimming is pushing against water, so your bones and joints are protected.
  • Great if you have an injury. Swimming is active recovery and perfect if you’re trying to heal a muscle. You’ll get blood flow to the area you want to target without weight-bearing on the muscle.
  • Boosts your mood and helps to manage stress. With the serotonins and endorphins rushing from exercise, you will feel better about yourself and release pent-up stress in the process.

I need to swim more. We all do. An activity you can do up till the day you die, swimming is an all-around workout that is great for your health, your body, your mind, and your soul. Go and swim today!

My Three Years Doing CrossFit

I can’t believe it’s been three years doing CrossFit. It seems like such a long time when spoken out loud, but in my mind, it doesn’t seem that long at all.

I had no expectations going in. I began CrossFit because, honestly, I was at a level of fitness that wasn’t progressing doing the typical “gym routine” of exercise classes, cardio, and circuit training machines. My personal trainer suggested I try CrossFit — which I did — and I was immediately hooked.

CrossFit has grown into a lifestyle for me. I can’t imagine life without it, honestly. My life beforehand seems dull without it.

After three years of CrossFit, I’m happy with where I’m at except for one thing: I don’t have my ring muscle ups. It’s a bit depressing really.

So what did I get from 3 years doing CrossFit?

crossfit babes
CrossFit Competitions Floater

What 3 Years of CrossFit has done for me:

  • Given me an amazing sense of accomplishment. I’ll never forget the first time I climbed a rope or got my first pull up. Feats of strength most women only dream of — and I did them.
  • Given me a body I never dreamed I’d have, didn’t think I ever wanted, but now that I have it, I can’t imagine not having it.
  • Given me a self-confidence that intimidates others (so I’m told).  I know what I want, and I either go do it or go get it. There’s nothing in-between.
  • Given me a focus that allows me to accomplish an amazing amount of work in a short time period.
  • Opened up possibilities of what is possible. I’ve learned everything is possible if you can overcome your mental barriers.
  • Honed my competitive skills. I love to compete, and I think I’m better at competing since starting CrossFit.
  • Made me different. We’re all unique in our own ways, but there’s something about those who CrossFit that is different than others. I not only look different; I am different.
  • Given me a determination that translates to all areas of my life. When I set my mind to do something, it gets done.

CrossFit is a Lifestyle

CrossFit is definitely a lifestyle. A lifestyle 3 years ago I never would have imagined or thought I needed.

Now, I need it like the moon needs the sun to shine. I’m smarter about it. Don’t go so hard. Try to minimize the tweaks and such. Because I want to still be CrossFitting in 15 years.

CrossFit Workouts: How Different Modalities are Good for You

Yesterday, I did a workout that was 5 minutes of work with 5 minutes of rest for three rounds. It involved a 400 m run, pull ups, and a bike. It was a great workout and I really pushed myself.

Today, I just finished a workout of 30 power snatches, 1 mile run and then 30-20-10 reps of kettlebell swings and thrusters.

Both were great workouts. But the first one I pushed myself, went really fast, but had rest. The last one I concentrated on doing the reps of the snatches, a run, and then directly into the other reps with no break except to change weight on the bar.

Both felt great but I got different benefits from them.

BENEFITS OF MODALITIES IN CROSSFIT

  • Mental conditioning. Knowing a rest was coming allows you to push yourself more because you know you get a break. Knowing you don’t have any rest is more of a marathon/pace workout where you don’t want to run out of steam too quickly.
  • Physical conditioning. You need to work all your metabolic pathways (Short distance training- anaerobic training and Long distance training- aerobic training), which makes you better at both.
  • Constantly-varied, high-intensity workouts. The reason CrossFit is so successful is it is constantly-varied and you get an amazing workout. You constantly keep your body guessing as to what it will be working and you never get bored, so you’ll be more likely to stick to your exercise routine.

Pushing yourself is important if you want to progress. Equally important is finding your pace and sticking it when you need to–so you can push your long-distance (aerobic training). You need both in constantly-varied movements to accomplish your fitness goals. Happy Training!

Crossfit hotties doing ring dips
Ring Dips CrossFit Competitions

CrossFit Competition: Women’s WOD Jam

Yesterday and today was CrossFit Omnia’s annual Women’s WOD Jam.

None of the workouts played to my strengths. It was all heavy weights with moves I’m not good at (pistols (one-legged squats), ring dips, bench press, and GHD sit-ups). Throw in an upset stomach and bloatedness, and I felt not the best. Plus, I was the oldest athlete in the bunch.

If I had known the workouts ahead of time, I probably wouldn’t have signed up.

Lessons You Learn from Finishing Last at a CrossFit Competition

  • You are stronger than you think. I did heavy lunges today I didn’t think I could do and ring dips I didn’t think I could do and pistols.
  • You are forced to do workouts and moves you’d never do otherwise. All of these workouts sucked. But I did them. Not happily, but I did them.
  • The best part about finishing last is you don’t have to stick around for awards. I left early and got home early, so my day wasn’t completely gone. I got home and took a nap. Heavenly
Rope Climbs at Crossfit Competition

Choosing How Long Your CrossFit Workout Is

CrossFit Power Cleans

I’m best at the long game.

Any WOD (workout of the day) under 10 minutes is not my cup of tea. This is why I often don’t place at CrossFit competitions because due to time constraints most of the workouts are under 10 minutes. Any workout over 20 minutes I do good at and if it’s a competition, I usually win.

Today’s Workout was a 20 minute AMRAP (as many rounds as possible) of power cleans, burpees, and a run. This WOD was fun! It was light enough weight (95 lbs) and a good number of reps (7) to keep you moving. Naturally, when 20 minutes came, I didn’t want to stop. So I didn’t.

And because I was working out by myself and there’s no class after mine I didn’t have to. I just kept going.

The Best Part about Working Out Alone:

  • I set the time.
  • I start when I want.
  • I finish when I want.
  • It truly is my workout.

CrossFit Competition: Monster Mash

CrossFit Sanitas in Boulder, CO

held it’s 4th annual Monster Mash

CrossFit Fran

individual CrossFit competition. I did this one last year and had a blast, so I signed up for it again.

This CrossFit competition did not disappoint. The day began with Fran (thrusters and pull ups), which normally I’m really good at, but for some reason I was a whole minute slower on Fran. The 8 am-10 am workout times are hard for me.

Then I had the floater which was a bike and snatches. This took place outside, and the weather was gorgeous, sunny and warm.

I won the second event of burpee box jump overs, toes to bar, and dumbbell deadlifts.

The third event had a lot of dumbbells, heavy cleans, and a row. The row slowed me down. It was fine.

I ended up second place overall in this CrossFit competition. CrossFit Sanitas is a great host. Great people. Awesome workouts and great Crossfit programming. Good day for competing!