CrossFit Girl Workout Fran is one of my favorites. It has two of my favorite CrossFit moves: thrusters and pull ups, and it’s a quick one.
I decided to do this work out for my Sunday work out because I hadn’t done it in over two years, and I didn’t want a long one or a heavy one.
It went much better than I thought! To see the highlights, check out my video, and subscribe to my YouTube channel today.
Festivus Games is a national CrossFit competition held on the same day at different hosting CrossFit gyms. Thus, they do a national leaderboard. I came in 22nd overall for Female Masters our of 253. I did not think this was very good. I just didn’t think I did very well.
I told my daughter this, who responded with, “Dang, Mom, you’re a pro.” Then I thought, “Well, maybe it wasn’t bad.” I think I just have too high expectations.
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This past weekend I did the Festivus CrossFit competition in Castle Rock, Colorado, at CrossFit Loop. It was a great place, plenty of space, and nice hosts. I got third place in the female master’s division. Here’s the highlight video:
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This week we had a workout programmed with a 3 mile run. It happened to be very cold that day in the morning, only 7 degrees, so there was no way I was going to run this outside. So I decided to hop on my TrueForm Runner.
If you’ve never run on a TrueForm Runner, then you are in for a tough workout. I first used one at Arcanum Games about three years ago. Then, during the pandemic, I had the opportunity to pick one up for half off, so I did.
The premise of the curved track of a TrueForm runner is that you work more muscles of the leg and you burn more calories doing so. It also forces you to run in a better position for your body and the impact is less than running on a flat surface, which protects the joints. Plus, you supply the power; there is no motor.
Let’s just say I got my butt whipped — and bad. I had a really hard time running three miles on this machine, but I did it. And it was hard. And it was DEFINITELY worth it.
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Here’s me running on my TrueForm Runner:
Lately, I’ve been battling a shoulder “injury.” The problem is that it’s not truly injured. It is having problems because it’s insanely tight.
I went to my massage guy and told him I needed my lats and shoulders worked on. Let’s just say every moment hurt, and it’s still tight. My chiropractor is working on my shoulders, too. You know it’s bad when you roll out and can feel the knots rolled over, and they don’t leave.
This is the crappy part of CrossFit — the physical toll it takes on your body. And, as you age, this toll does not get better.Â
I love CrossFit, but wish it did not hurt so much. I truly have no idea what a normal massage feels like; mine always hurt like hell. I’m sore almost every day of my life. Or, something is tweaked. And, to top that all off, I don’t even like the way my body looks any more cause I think I’m too chunky.
So, why I keep doing this, I don’t know.
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I started 7/13 Squat Program, which is designed to increase your front squat lift. It does both back squats and front squats. It’s a 10-week squat program that I did about three years ago. It is so named because it starts out lifting 7 front squats and 13 back squats back-to-back.
This program is brutal, but it works.
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Another one of my CrossFit goals in the next six months is ring muscle ups. So I’ve been doing my own drills in the quest to develop strength for these. Here is another video of me doing practicing strict muscle up drills. Let me know what you think, and I’d love it if you subscribed to my YouTube channel (you don’t have to watch — just subscribe!). Thanks!
So, I went to the CrossFit gym today, mainly because the WOD had chest-to-bar (C2B) pull ups, and I wanted to practice my butterfly C2B pull ups.
But I had a problem; I had practiced both C2B and bar muscle ups in my garage yesterday, so when I woke up, I was sore, and my hands still hurt.
I went anyways and told myself to see how it went.
I tried to butterfly but gave up right away; I just didn’t have them in me.
So, I tried strict C2B pulls up, which I haven’t done in years.
And I had them!
Not only that, but I had A LOT of them!
Either I’m getting stronger (I’m sore enough to be getting stronger), or I just didn’t realize I had them.
Either way, it was cool to see, and it gave me renewed confidence that this pain is all worth it.
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So I’m on a quest to actually meet my CrossFit goals this year. One of those is handstand walks. Here’s one of my latest videos with me practicing. Let me know what you think, and I’d love it if you subscribed to my YouTube channel (you don’t have to watch — just subscribe!). Thanks!
So after the CrossFit Open, I’m feeling like it’s time to get serious about CrossFit.
For the past couple of years, I haven’t improved all that much. Mainly because of injuries. However, I’ve found I’ve become quite complacent, and I don’t like that.
I should have done better at the deadlifts on CrossFit Open 22.2. I should have finished CrossFit Open 22.3 but got stuck on the bar muscle ups. I was just disappointed all around.
So now, I’m putting in place what I need to do to get stronger and to get my skills down.
I don’t want to be good any longer. I want to be more than good.
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