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The Importance of Grunt Work in Crossfit

Grunt work is where the magic happens. If you talk to professional athletes, they’ll tell you this. For this new year, I’m focusing on grunt work, and, to be honest, none of it is very fun.

I’ve been doing grunt work for squat snatches, deadlifts, chest to bar pulls up, deadlifts, and now ring muscle ups. Below are some of my videos I’ve made documenting this.

When you put in the work, you’ll be rewarded. Or, at least I hope so!

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The Trials of Aging & CrossFit

We all know that aging sucks.

I’ve never met someone who enjoys getting older every day.

When you CrossFit, aging will get everyone eventually.

Last weekend, I did a CrossFit Competition at CrossFit SOCO. It was tame compared to many CrossFit competitions I’ve done. But, I now have to recover two days, whereas when I was younger, I would have been good to work out again on Monday.

For me, it’s usually always something with CrossFit — either a tweak here or a strain there.

Already in 2022, I’ve been battling a right shoulder issue. I think it’s because I’ve been snatching more than usual.

Now, my leg hurts from that CrossFit competition.

It’s all incredibly frustrating.

The days I wake up and am 100% are few and far between.

For masters’ athletes, it’s about the rest, taming the volume, and being smart with your recovery.

I’ve being smart — only doing active recovery when I need it.

But that doesn’t mean it doesn’t suck.

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CrossFit Competition: FrostFit

This past weekend I competed at a local CrossFit competition in Colorado Springs at CrossFit SOCO called FrostFit. I filled someone’s spot who got sick and partnered with a very nice lady.

This CrossFit Competition is what I would call tame. It had no real hard movements in it, and the second WOD was a strength ladder that I wouldn’t exactly call a CrossFit workout. Still, I was sore the next day, and the following day, I woke up and my left leg hurt pretty bad, so I had to take two days off CrossFit training.

It was fun. The weather warmed up, and CrossFit SOCO is in this quaint little part of Colorado Springs on the way to Manitou Springs. Here’s a video of the first WOD where the best part was carrying a dummy firefighter.

Please subscribe to my YouTube Channel to see more great CrossFit competition videos. Enjoy!

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Those Rare Moments of Brilliance in Crossfit

If you’ve been doing CrossFit long enough, you know that most of the time it’s just a grind. Yet, there are those rare moments of brilliance where you shine and where you love it.

Today was one of those days. The WOD was:

EMOM 15 minutes of:

  • 5 Clusters 95 lbs
  • 10 pistols
  • 15 GHD sit ups

This workout I loved and was, in my opinion, brilliant. The clusters (a front squat with a push press from the ground every time, or a thruster from the ground every time) were surprisingly easy for me. The pistols I’m working on getting deeper in my squat, and I love GHD sit ups. This workout was fabulous for me. Here I am doing a bit of the pistols:

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My Thoughts On The Firing of Dave Castro

I was very sad to hear about Dave Castro being fired from CrossFit. Although he had his quirks, he made the CrossFit Open announcements interesting. Plus, there’s no doubt the man knew his CrossFit programming. Taking CrossFit from its beginnings to where it is today is no small feat.

If there’s one constant with humanity, it’s that things change. Still, that doesn’t mean we have to like it or even accept it. All it means is that we move on from here. CrossFit will go on. The question is: will it be better or worse? Only time shall tell.

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CrossFit Hero WOD Klepto

I recently did CrossFit Hero WOD Klepto. Named for U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, who died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire.

This CrossFit workout consists of:

4 Rounds for Time of:

  • 27 Box Jumps
  • 20 Burpees
  • 11 Squat Cleans (100 lbs for women)

This was a fun workout that was relatively short for a CrossFit Hero WOD (known to be grueling, long, and mentally taxing). Squat cleans take time, but the other moves are simple. Have fun with this one!

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The Challenge of Finding CrossFit Partners for Competitions

I love CrossFit, and I love to compete in CrossFit. It’s not about winning (although winning is nice, and I’ve gotten some pretty cool prizes, too). I just want to compete. Yet, finding CrossFit partners is exceedingly difficult.

I haven’t connected with those at my gym very well, and lately, I’m working out at home a lot because it’s so cold I don’t want to leave my house. Plus, work is busy, and since I work on commission, I’d rather work in the mornings than spend an hour going to and from the gym.

I ask my friends and acquaintances to compete and usually get ghosted or turned down. I usually end up posting online; sometimes I get a partner, and sometimes I don’t. I email the host gym, which works sometimes, too. Many people don’t want to work out with strangers, or they want to win and don’t want to partner with someone who is “not good.”

The bottom line is that it’s very hard to find CrossFit partners, but if you’re in Colorado or nearby, let me know if you need a partner!

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Loveland Turkey Trot 2021

This Thanksgiving, my oldest daughter and I decided to run the Loveland Turkey Trot in Loveland, Colorado. We’ve never run this race, and it was a new course that was right off I-25, so it was easy for us to get to.

Overall, the course was not the best. It was run on pavement and involved two switchbacks where you ran down a road and back. It basically felt like you were running around car lots.

There was little snacks and food afterward, the results were not posted immediately, and it was very disorganized. It was a beautiful day to run, but we won’t be doing this 5k race again.

Check out my video here:

 

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When You Know You’ll Pay the Price for Something, But You Do It Anyways

I knew I’d pay the price for running a 10k since the last time I ran a 10k I was wrecked, but I did it anyways.

Yep, I paid the price. My legs stiffened after the race. The next day, my tendons were sore. The day after that, my calves were sore. Three days in, I got a massage, so the day after that my butt hurt because my massage therapist pressed so hard on my butt to release the tension.

Yeah, fun stuff.

I’m unsure why I pay ($45 race fee and $100 massage) for torture, but I continue to do so.

It’s just something I do and something I will continue to do until I can’t anymore.

If you want to see my video review of this race, you can watch it here: 

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Santa Catch 10K Windsor, CO

My daughter and I signed up for a 10k run in Windsor, Colorado, called the Santa Catch.

We were just going to do the 5k run, but since it was only $5 more, I thought, “Why not?”

At mile 4, I realized “why not.” This race was hard — very hard. However, it was a flat course, and I won first place in my age group. A Santa cookie was my prize. I was so excited!

We also saw a pair of bald eagles by a lake we ran by in Windsor. Always a great sight.

It was cold, but it was fun. Great race. Well run by Run Windsor. Thank you!

Watch my video review here:

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