CrossFit Competitions: Turkey Challenge Day 1

hot crossfit women at crossfit competition
Running CrossFit Competition

On a snowy day in Colorado, today was Day 1 of the 2018 Turkey Challenge in Superior, CO, at the Sport Stable arena. I competed in the Masters competition and my daughter competed in the Teens Division.

I could have done better but tomorrow is Day 2, and I’m hoping to improve.  I definitely need a break as I’m feeling burnt out on CrossFit competitions, and it’s showing.

It was fun to do with my daughter (this is her first CrossFit competition). It’s a popular one in Colorado, so it was packed.  Lots of vendors, lots of excitement, and Matt Chan. What more could one ask for?

Matt Chan
Matt Chan at Turkey Challenge Crossfit Competition

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Tips for Multi-Day CrossFit Competitions

  • Pace yourself. Two days is a lot, and you want to save some in the tank for Day 2 of the CrossFit Competition.
  • Realize there are people better than you. I win some CrossFit competitions, but I lose many as well. It all depends on who shows up, and if the workouts play to your strengths.
  • Bring lots of food, water, and energy drinks. You’ll be hungrier than you think you’ll be.
  • Show up early to find out where the workouts will be held. With such a big venue, it’s easy to get lost. Take the stress out of your CrossFit competition, and be early to find your way around.
Teen crossfit girls at crossfit competition
Teen Crossfit Competition
crossfit babes at crossfit competiton
Snatches at CrossFit Competition

CrossFit Workouts: Tips for When You Don’t Feel Like Working Out

If you’re like me, getting out of bed in the morning can be rough, especially if you’re exhausted, sore, cold, and sleep deprived.

This morning, the absolute last thing I wanted to do was workout. I’m sore still from heavy snatches. My wrist has been hurting for some reason. I just have no motivation, and my mental capacity is not there.

3 Tips for When You Don’t Want to Get Out of Bed

  1. Have a motivating factor. For me, this is coffee and my space heater. I heat up the bathroom and sit in there for a few minutes. Then I drink coffee.
  2. Go over in your mind your day. This helps me get started when I think of all the things I have to do that day, and all the things I just want to be over (like heavy snatches).
  3. Keep in mind the end game. I love it when I’m done for the day, and I just get to sit and do my own thing (like blogging!). Work is part of life but we all live for play — whatever that looks like for you. Get work over with, so you can do what you want to do with the rest of your day.
fitness babes
CrossFit Training

3 Tips for When You Don’t Want to Go to the Gym

  1. Do your own workout at home that caters to your needs. Today, I didn’t want to do anything heavy or any pulling. So I came up with my own workout of the day (WOD): 200 m run, 10 sit ups, 10 push ups, and 10 air squats for AMRAP 20 (as many rounds as possible in 20 minutes). It was perfect as an active recovery, and what I needed that day.
  2. If you’re not there mentally, take a rest day. Today there was no way I was going to accomplish any workout cause I needed a mental break. Sometimes you don’t have to push yourself. Rest days are okay.
  3. Go for a walk. I find being outside — no matter what I’m doing — is more exhilarating than a workout sometimes. Take a walk, listen to nature, and ponder the universe. We all need to do this occasionally.

You know yourself better than anyone. Listen to what your body needs, and don’t stress about a change in routine. Your mind and body will thank you!

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