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PR’ED CrossFit Open Workout 21.1

Today, I re-did CrossFit Open Workout 21.1. This was the first time wall walks were programmed in the Open. The CrossFit workout is:

15 Minute Time Cap:

  • 1 wall walk
  • 10 double unders
  • 3 wall walks
  • 30 double unders
  • 6 wall walks
  • 60 double unders
  • 9 wall walks
  • 90 double unders
  • 15 wall walks
  • 150 double unders
  • 21 wall walks
  • 210 double unders

I smashed my old PR and surprised the crap out of myself. It’s always a good day when you PR.

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CrossFit Expenses 2021

It’s a tradition of mine to post how much I spent on CrossFit for the year:

  • CrossFit gym memberships: $1440
  • CrossFit competitions: approximately $1000
  • Runs: approximately $300
  • New wallballs: approximately $150
  • 25-lb weights: approximately $60
  • Massages: approximately $1000
  • Chiropractor: $1750
  • Orange Theory membership: $695 (I’ve moved to a punch card)
  • CrossFit clothes: approximately $300
  • No Bull Shoes: $120

Total is: $6815. Self-care led the pack this year. When you are a masters CrossFit athlete, self-care is crucial in order to avoid injury and keep moving.

This may seem like a lot (it does so to me), but it’s truly the only thing that keeps me sane. Some people see a psyhologist; I just beat the crap out of my body. Does the same thing probably for about the same cost.

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CrossFit Goals 2022

Every year, I set CrossFit goals I hope to achieve.

For 2022, these are it:

  • Ring muscle ups
  • Butterfly chest-to-bar pull ups
  • String together more toes to bar
  • String together more butterfly pull ups
  • Improve my squat snatch
  • Improve my handstand walks

For the past two years or so, I have not cared much about progressing in CrossFit. I was injured a good part of that time (last year, it was my back), so my only goal was to keep moving. This coming year, I feel good and hope to stay that way, so I think I can at least make progress with these goals.

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Fitness Resolutions: Are They for You?

It’s a fact that three months into the New Year, 73% of people will give up on their fitness or weight loss goals. While these numbers change from year to year, the facts remain the same. This begs the question: Is a fitness resolution for you?

REASONS TO NOT SET FITNESS RESOLUTIONS

You May Be Setting Yourself Up for Failure

One of the most demoralizing and demotivating things in this world is failing on a goal. While we all fail sometimes to meet our goals, setting ourselves upf or failure is not a good idea. Instead of resolving to lose weight or make it to the gym at your new year resolution, set a smaller goal of passing on dessert once a day or taking more walking breaks at work. Great things are accomplished with little steps, so take those little steps instead of giant leaps.

You May Feel Overwhelmed

While setting lofty goals is great, such as wanting to lose 50 pounds, some people become overwhelmed with the task. Instead, set a much smaller goal, like wanting to lose 2-3 pounds in a month, or choosing healthier foods when you go out to eat. Accomplishing small goals will give us the impetus to accomplish the lofty goals in time.

You May Not Realistically Have the Time

To accomplish any goal in life, from learning to play the piano to losing weight and getting more fit, you have to have the time to put in, or you will not achieve your goals when you want to. This holds true for fitness. Saying you want to hit the gym five times a week when you have a full-time job, a home to care for, and small children to shuttle around may not leave much time for fitness. That being said, be realistic about the time you have and maximize it. Perhaps you can only make it to the gym three times a week, or you can squeeze in a 20-minute walk when the kids are napping. Set realistic goals to give you the push you need to sustain them.

CONTACT ME TODAY

I have set CrossFit goals for 2022 that I hope to achieve. I will work on them, but I’m not going to live or die by if I achieve them. I know they are lofty and will take time, which I have precious little of these days. But they are there, and with a healthy attitude, I will achieve them.

Set your fitness goals and give yourself grace. Feel good about what you do do, and don’t beat yourself up on what you don’t do.

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When All You Can Do is Row

I woke up today extremely sore. I had done a CrossFit Hero Workout, Lorenzo, the day before and did a HIIT workout at Orange Theory. I had no mental capacity to do anything.

Still, I got dressed like I did. I put on all my gear and headed to the garage.

I grabbed my barbell. I did one power snatch with an empty bar. Then I abruptly put the barbell back.

I hit my TruForm runner. Even that didnt’ feel good.

So, I ended up on my rower. It was the only thing that actually felt decent and that I had the mental capacity to do. So, I rowed for a bit. Did some farmer’s carry just to get up off the rower. And then I rowed some more.

There are days in CrossFit when all you can do is row.

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Overcoming “I Can’t Do This” in CrossFit

There is no doubt that CrossFit becomes more mental than physical as you progress in the sport.

For example, I recently did CrossFit Hero WOD Sisson. When I read it, I thought, “I can’t do a weighted rope climb.” I almost didn’t do the CrossFit workout because of it. However, I convinced myself to just try it, and surprisingly, it was easier than I had originally thought. AND it was fun! So think about what I would have missed if I had listened to the “I can’t.”

CrossFit Crossing Over Into Life

This is life, too. As the new year approaches, I am trying to decide what I want to do with the next 20 years (I know, lofty). I have all of these skills:

  • SEO and content marketing
  • Video editing
  • Drone photography
  • CrossFit (yes, that’s a skill that I am counting at least!)

So how do I combine these into something that I love doing and can grow into a business?

I have all of these blogs/websites/YouTube Channel:

If you have any ideas, let me know!

For now, I’m going to go and lift heavy in my garage and see what God reveals to me.

Contact me for anything (just to chat, too!)

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CrossFit Hero Workout Sisson

I went to the gym today and did CrossFit Hero WOD Sisson. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

His Hero Workout consists of a 20-minute AMRAP:

  • 1 rope climb
  • 5 burpees

  • 200 m run

And wearing a weight vest.

This workout was plain fun. I almost didn’t do it because I was hesitant that I would be able to do this CrossFit Workout with a weight vest, but it wasn’t all that bad. I did extra rounds because it was just plain fun. Try this workout out for size when you can!

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Changing your CrossFit Programming

As I mentioned yesterday, I did Barbara Ann. The next day I had planned another heavy leg workout, but when I woke up, I knew I couldn’t do that. So, I had to come up with one that was all upper body. I did some ring dips, strict pull ups, and dumbbell push press.

I was a bit disappointed because I wanted to do the others more; however, the beauty of CrossFit is that there’s always another day to do the workout.

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Crossfit Girl Workout: Barbara Ann

Barbara Ann is a new CrossFit Girl workout that was just released almost a year ago. This new workout consists of

5 Rounds for Time with a mandatory 3 minute rest between each round.

  • 20 Handstand pushups
  • 30 Deadlifts (135/95)
  • 40 sit ups
  • 50 double unders

I did this workout on Monday, and it took me 41 minutes. I hate resting in CrossFit workouts; I just do. If it hadn’t have been a Benchmark CrossFit workout, I would have skipped the rest.

However, I didn’t think much about this workout; until today. I woke up, and my quadriceps are killing me. It’s painful to go up and down the stairs. I’m assuming the deadlifts got me. It as a lot of volume, and as I get older, my body just can’t recover as well from this.

It was a fun workout that I’ll definitely do again.

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The Difference a Squat Makes

As most of you know, CrossFit Girl Workout Grace consists of 30 clean and jerks for time with the ladies at 95 lbs and the guys at 135 lbs. Last Friday, at our CrossFit gym, we did 30 squat clean and jerks at 105 lbs for the ladies and 145 lbs for the guys.

Let me tell you the difference a squat makes: a BIG difference. That extra little movement not only takes extra time, but it’s infinitely harder and more work. Plus, add on the extra 10 lbs, and it’s a whole different workout.

I finished in under 9 minutes, but it was definitely hard.

CrossFit programming at its finest!

Check out the my CrossFit competition videos on my YouTube channel, and subscribe today! My goal is to get to 100 subscribers soon. Thanks for subscribing!