crossfit competition at crossfit decimate colorado springs

CrossFit Competition: The Altitude Games

The Altitude Games was a two-part CrossFit Competition.

The first part took place online. Needless to say, this was difficult for me. One, we had to film ourselves using WODProof. I had never used this app so there was definitely a learning curve associated with it. The timing of the online portion was off for me. I had another CrossFit competition that weekend, so I was trying to squeeze these in before and after — not the best. I ended up having to do two of the workouts twice due to user error on the app. So I was a wreck.

The second part of the competition was in-person, which took place yesterday at CrossFit Decimate. I’ve done many CrossFit competitions here, and I can say these guys are a class act. The CrossFit programming is killer, the community and volunteers are supportive, and the judges don’t take their responsibility too seriously. They are fair, but understanding, too.

CrossFit Competition Podium Finish!

I shocked myself yesterday by coming in third in the Open Division. I haven’t won a CrossFit competition or even been close in a long time. I’m usually at the end of the pack. This most definitely renewed my faith in myself that I can do this. Admittedly, I started out rough. I failed the floater (as always). But, I got stronger (and felt better) with the second and third WOD. Admittedly, my pullups gave out at the end because I couldn’t feel my arms by 3:30 pm anymore.

The prizes for winning were amazing. Everyone got a pair of sunglassed from Epoch Eyewear. I have gotten a lot of podium prizes, but this was one of the best. I always need a pair of good sunglasses. I selected a polarized purple pair, which I wore on the long drive home. I love them!

We also got Pumpkin Spice Protein Drink (can’t WAIT to try this one!) called Witch’s Whey from Earth Fed Muscle, and a pair of grips from Bear Komplex. First place got a cool bag and more swag. This was totally cool and makes the pain of the day worth it.

Admittedly, I’m sporting some nice bruises. I can’t do kettlebell snatches properly, so got two of those — one on each arm beneath my wrist. For some reason, I have a bruise on my right shoulder (assuming from dumbbell clean and jerks). And I got a bruise on my shin from snatches and deadlifts.

IN-N-OUT FOR DINNER!

I’ve been to CrossFit Decimate several times for CrossFit Competitions so imagine my surprise when I exit the highway and there’s an In-N-Out Burger! If you haven’t eaten at this chain, you are missing out (and I don’t eat out all that much!). I picked up me and my kids a burger to go after the Crossfit Comp.

All in all, a great CrossFit competition at an excellent facility that I’ll definitely do again!

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4 Tips to Overcome CrossFit Burnout

When you first start CrossFit, you are 100% committed. You show up to class even when you are sore or when you ripped the previous day. You go no matter how tired you are or how many bruises you have.

However, after a few years (I’ve found about three), you begin go experience CrossFit burnout. So what can you do? Keep reading below for four tips to overcome CrossFit burnout, and contact me for SEO CrossFit services today!

WHAT IS CROSSFIT BURNOUT?

Burnout of any sort is when you are exhausted, both physically and mentally from an activity. It’s usually a reaction to prolonged stress. You feel tired, you are cynical, and you lack motivation. With regards to CrossFit, you get to the point where you don’t want to go, and if you do, you half-ass the workout and then feel guilty for doing so.

4 TIPS TO OVERCOME CROSSFIT BURNOUT

Scale It Back

Scale it back means you take a week and choose CrossFit workouts that are easy and have your favorite movements. This keeps you moving rather than sitting for an entire week. This can mean you focus on running or rowing — primarily cardio exercises perhaps. Or, you put down the barbell for a week and do bodyweight movements only.

Take Deliberate Rest

For hardcore CrossFitters, taking days off can be challenging. After all, every WOD sounds good. However, you should schedule in rest days and stick to them. While active recovery is good, you should still schedule in at least one day where you don’t do any sort of exercise besides your daily life.

Realize It’s a Mental Game

When you’ve been doing CrossFit for over three years, it becomes a mental game. You most likely can do all of the movements, but there are days when you probably don’t want to. Here, realizing that it’s all mental can be helpful. On these days, you just go to the gym and zone out. You do what you can do, and forget about the rest.

Try Programming for Yourself

The beauty of programming CrossFit for yourself is that if you wake up one day and you don’t want to do wall balls or snatch, you don’t have to. Here, you have the ultimate control. You can truly listen to what your body (and your mind) is telling you and choose the movements you feel like doing. This is not the same as cherry picking CrossFit workouts. You still do the moves you loath, but you do them when you have the mental fortitude to do so.

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CrossFit Girl Workout Elizabeth

I have been struggling with CrossFit lately. Not necessarily CrossFit though; it’s more with my weight and my abilities.

Injuries have taken their toll, and after I hurt my back last fall, it’s been a rough road back. Throw in competing in CrossFit competitions against gals 20 years younger than me, and you get the point.

Today, Bergeron’s CompTrain had Elizabeth, a girl CrossFit workout that’s been around since the beginning, programmed. I looked at SugarWOD, the app I’ve had since the very beginning that tracks all of my CrossFit wods I want to remember. The last time I did it was two years ago with a time of over 22 minutes, so I thought, “I can beat that. My ring dips are much better now.”

Elizabeth is:

21-15-9 of

  • Squat Cleans 95 for women
  • Ring Dips

So I begin. My time: 13:43. I smashed my old record by almost 9 minutes! I haven’t had a PR this big in at least a year. I was super excited and quite surprised. It’s these rare moments like these that keep me getting up at 2:30 in the morning, working out alone in my garage, doing strength workouts I don’t particularly enjoy, and keeping moving even though I don’t want to.

After six years of CrossFit, it’s all mental. All of it. Sure, there are weights you can’t lift and perhaps movements you can’t do, but those are the extremes. The daily grind is what makes the difference. So keep grinding away even when every moment sucks and you’re sore and would rather sleep and the like.

It’s only you you are against. So defeat yourself every time.

crossfit competition in castle rock colorado battle of the box

CrossFit Competition: 1st Annual Battle Royale

I’ve done quite a few competitions at Castle Rock Fitness. These guys run great competitions, on-time, and they are super friendly.

My daughter and I competed as a team, and I’m proud to say we did not come in last. We beat a few teams actually. A masters and a teen athlete against 20 year olds are to be expected to be near the bottom.

The WODs this time around were not the best. One WOD the other partner had to be able to do all of the moves and my daughter couldn’t do one so we had to stand around for five minutes. Another WOD had wall walks (possibly the dumbest CrossFit move ever). A floater was a 1600 meter row. I can do that one at home. The best was the complex (deadlift, hang clean, and a front squat). I PR’ed my hang squat clean at 140 pounds.

It was fun. Will do again. However, when we signed in, they had run out of our size of t-shirts so we both received the wrong size shirts that we now cannot wear. Given that we had signed up well before the deadline, this was disappointing to say the least.

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CrossFit and Working Out With Your Daughter

I managed to get one of my daughters into CrossFit. She likes it, and she has been my partner for most of the last partner competitions. It has been a great bonding experience for us both.

Alas, we have moved, and finding a CrossFit that will allow a teen to workout in an adult class has become a challenge. She may quit doing CrossFit even though I have my own CrossFit setup at home. I have every piece of equipment and can do every move except ring muscle ups. Yet, she does not like to work out by herself. I’ve offered to workout with her, but she won’t.

Our last CrossFit competition may have been our last one. She just graduated from high school with her two-year college degree and is represented by a modeling agency. She dreams of being an actress.

Working out with your daughter in CrossFit is fun and a great way to get them active. While you’ll never win a CrossFit competition with your daughter as your partner, you do it for fun and nothing else. Try it yourselves, and see. The bonds and memories will be priceless.

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CrossFit Competition: Windsor Warrior

Last weekend, my daughter and I competed as a team at the Windsor Warrior CrossFit competition at Official Fitness in Windsor. We met our goal: we did not come in last. When you have a masters and a teen athlete competing against 20-year-olds, that was an accomplishment, especially since my daughter’s knee was hurting so I was left to shoulder the burden.

It was fun. The workouts were good, but cold since two were outside due to COVID. However, we had a good day. No PR’s. Just a day hanging with my daughter before she flies the coop.

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Unsure Why I Pay for an Hour of Pain

I got a massage last weekend.

When I tell people this, they usually say, “Oh, nice!”

I respond, “It was far from nice.”

THE TRUTH OF A CROSSFIT MASSAGE

When you CrossFit and you get a massage, it’s far from a fluff, “feel good” massage where you are gently rubbed all over and you leave feeling relaxed. Instead, you spend good money to be gritting your teeth, cussing in your mind, and trying not to scream “stop” because the pain is that intense.

These are my deep pressure massages. I hate them with a passion. They absolutely, 100% suck, and I can’t believe I pay my hard-earned money to be in pain.

But I do. Every month.

Because it’s the only way I can move.

Afterwards, even though I’m sore from my massage for days, the mobility I regain is worth it.

Still, paying for pain seems like the ultimate oxymoron. Contact me for CrossFit SEO services today.

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5 Recovery Tips for Master CrossFit Athletes After a CrossFit Competition

At my last CrossFit competition, Battle at the Box Utah, I did as expected considering my back is still bothering me despite having twice-weekly adjustments by my chiropractor. What I learned was this:

  • I can no longer compete against girls 20 years younger than me
  • I got my butt kicked

Whatever I did at that CrossFit competition, I felt for days. I did nothing on Sunday, the day after, or on Monday. Walking up and down the stairs was painful. I did a recovery row, bike, and walk on Tuesday. I finally got a workout in on Wednesday. Still, as a 44 year-old CrossFit athlete, I can no longer do the things I used to do five years ago.

RECOVERY TIPS FOR CROSSFIT MASTERS ATHLETES

  1. Listen to your body. Don’t hit the gym on Monday if you are not at least 75%. Give your body time to heal itself after all the work you did.
  2. Drink lots of water. I mean, drink LOTS of water. This will help flush out the junk and wastes in your muscles so they are not quite so sore. I think this was a mistake I made. I did not drink enough on competition day because I hate using the bathroom every 30 minutes.
  3. Roll out. Find a foam roller, and no matter how painful it is, roll out at least for a few minutes a couple of times a day.
  4. Get in some light movement. This, too, will help flush out waste products and get nurtrients to your muscles to aid in muscle tissue repair and recovery.
  5. Sleep. This is hard for most of us since most CrossFit athletes are A-type personalities and always on the go. However, sleep helps you recover and your muscles to repair, so force yourself to do so.

CrossFit competitions are downright fun. But they can most definitely beat you up. Work hard, and recover smart. Contact me for SEO CrossFit services today!

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CrossFit Competition: Battle of the Box Utah

This weekend, my daughter and I competed in the CrossFit Competition Battle of the Box Utah. This was an individual competition, and my daughter entered scaled, while I did intermediate.

I mainly went for rope climbs. My current box does not have rope climbs, and it’s my favorite move. This was fun, except it was partnered with deadlifts. I normally like deadlifts, but because of my back/hip alignment issue I’m having fixed over time at my chiropractor, there are days when my back is fine, and days when it hurts. It hurt a little bit during the competition deadlifting, but it wasn’t too bad. The worst WOD entailed 75 wall balls in a row. I almost died.

It was fun. It was at Thanksgiving Point. The mask laws were lenient, so it was tolerable. Today, I’m super sore. The muscles on the side of my leg are killing me from whatever we did, and it doesn’t help sitting in a car for a seven hour car ride either.

Overall, great CrossFit competition, and we’ll probably do it again. Contact me for CrossFit search engine optimization services today!

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CrossFit 12 Days of Christmas WOD

One of my favorite CrossFit workouts is the 12 Days of Christmas WOD. The beauty of this WOD is that you can use any 12 movements of CrossFit and mix and match to create a workout that will beat you up.

It’s performed like the song. You start with one move, such as a deadlift. Then you go on to two reps of a move, such as a hang power clean, and then you repeat the one movement, the deadlift. Then, you progress to three reps of another movement, say a push jerk. Then you repeat the two hang power cleans and the one deadlift. You do this until you get to 12, which would then be your final round.

By round seven and eight, you are dying, that’s for sure, especially if there are a lot of heavy barbell movements.

For me, I enjoy workouts that beat the crap out of me and that are long. Those are my favorite.

I did this workout by myself in the garage and then I dropped in at CrossFit Cheyenne to do theirs. It was a great time, and I wish we’d do this more often than once a year!