Being Physically Exhausted from a CrossFit Competition

Last night, I went to bed at 6:30 pm. I was physically exhausted — something I am definitely not used to.

After a 2-day CrossFit Competition, and I worked out yesterday morning with no rest day (I squatted and did a workout with a run, hang power snatches, and burpee box jumps), I was dragging all day at work and when I came home, I was tired. I couldn’t even eat dinner. I just went straight to bed.

CrossFit Competitions will wear you out — emotionally and physically. You want to do your best, you’re disappointed when you don’t do your best, you stress over the details like the drive down and when to eat, and then there’s the actual workouts themselves, which are bears to get through.

The Importance of Sleep after a CrossFit Competition

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Preparing for CrossFit Workout

All of this equals exhaustion. When this happens, listen to your body and get some rest. Sleep is so important with CrossFit to let your body heal, recover, and rejuvenate. Here’s my advice after a CrossFit competition or some other grueling workout, such as a Tough Mudder or Spartan Race:

  • Get extra sleep. This will allow vital tissues and muscles to recover and recuperate after what you’ve just put them through.
  • Drink more than you think you’ll need. I usually lose about 4 pounds every CrossFit competition. Most of this is water weight. At a CrossFit competition, you usually don’t drink much because you don’t want to have to go to the bathroom, you forget, or you’re just too nervous. Afterwards, you need to replenish. Drink extra water and recovery drinks for optimal muscle recovery.
  • Take rest days. I’m a hypocrite. I don’t do this. I don’t like to get behind on my training. Yet, you usually suffer if you don’t (or you’re so tired you lose a whole night!). Give your body some well-deserved time off.
  • Take inventory of what you’ve learned. I learned a lot from this last CrossFit competition. I learned once again I’m stronger than I think I am when I flipped a 300 pound tire multiple times. I learned I need to practice on a bar that I can’t touch the ground on. I learned I can still kick ass when the I have to, especially if the moves are in my wheelhouse. I learned I still have the fire to compete that I thought I had lost from burn-out. I learned I’m just as good as others, if not better.

The whole point of CrossFit competitions is to learn from them, push yourself, and be proud of your achievement. You probably won’t win them all. But within each competition, there will be a personal victory — either a move you did you didn’t think you could do or a workout you annihilated.

Keep in mind why you compete in CrossFit, and you’ll just keep getting better and better.

CrossFit Competitions: Turkey Challenge Day 2

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Sandbag Run at CrossFit Competition

Two-day CrossFit Competitions are rough: You’re tired from Day 1 and you have another tough day ahead of you.

Day 2 of the Turkey Challenge began with a “Burden Run,” and, yes, it is just what you think it is.

Wearing a 10 pound weight vest, you had to run with a 60 pound sandbag on your back for 150 meters, do 10 back squats with the bag, 6 lateral burpees over the bar, and then do max calories on the rower. 5 rounds. 2:30 minutes each. 30 seconds rest in-between.

I actually did really well on this one, except once I couldn’t get the bag up. But I got 4th place.

I did 7 tire flips with a 300 pound tire (never done that before).

AND I won my final WOD: 10 rounds of 15 double unders and 1 rope climb.

Overall, a great day. It boosted my confidence after the first day and has got me wanting more. After I take a break and get my tooth fixed.

Lessons Learned from 2-Day CrossFit Competitions

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Double Unders at CrossFit Competition
  • You get to do exercises you otherwise don’t: sandbag runs with a weight vest and tire flips.
  • I’m stronger than I think I am. I did 300 pound tire flips — 7 of them — and I didn’t think I could do one.

Overall, a great competition. Fun to watch. Learned a lot. Got remotivated for CrossFit. Good, albeit long, weekend!

 

CrossFit Competitions: Turkey Challenge Day 1

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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 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

CrossFit Competition: Monster Mash

CrossFit Sanitas in Boulder, CO

held it’s 4th annual Monster Mash

CrossFit Fran

individual CrossFit competition. I did this one last year and had a blast, so I signed up for it again.

This CrossFit competition did not disappoint. The day began with Fran (thrusters and pull ups), which normally I’m really good at, but for some reason I was a whole minute slower on Fran. The 8 am-10 am workout times are hard for me.

Then I had the floater which was a bike and snatches. This took place outside, and the weather was gorgeous, sunny and warm.

I won the second event of burpee box jump overs, toes to bar, and dumbbell deadlifts.

The third event had a lot of dumbbells, heavy cleans, and a row. The row slowed me down. It was fine.

I ended up second place overall in this CrossFit competition. CrossFit Sanitas is a great host. Great people. Awesome workouts and great Crossfit programming. Good day for competing!

CrossFit Competitions: Masters Competition at CrossFit Frontier

CrossFit Strength Training

Yesterday, I competed in a CrossFit masters’ competition at CrossFit Frontier in Cheyenne, WY.

I’ve never done a masters only CrossFit competition, and this one was fun. It was divided into 5 year groups, beginning with age 35 and then from 50 plus. I went with a couple others from my CrossFit Box and had support from my gym, which always makes for a sweet time.

The strength event I did better than I had hoped for. The second event that was predominantly body weight I did well. The last event almost killed me with single-arm dumbbell weights and a bike at the end, but I got through it.

CrossFit Frontier was a great host. Nice owners. Fun people. Nice facilities. I will definitely do this one again next year!

CrossFit Is All About Me

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CrossFit Barbell Lunges

I wrote recently on the advantages of designing your own programming and working out alone. Earlier this week I was thinking how CrossFit is all about me.

HOW CROSSFIT IS ALL ABOUT ME

  • I work out when I want to.
  • I don’t feel the pressure to push myself when I don’t feel mentally or physically up for it.
  • I do workouts I want to do and ones that fit my physical state that day.
  • I can change workouts at the last minute when I feel a tweak or wake up exhausted.
  • I can practice moves and go really slow or do heavier weights and go really slow, which builds my strength without feeling pressure to finish or beat anyone.
  • Going slow I notice things about my moves I need to fix such as hand position, etc.

I do CrossFit for me. I do it for how it makes me feel, how it makes me look, and the accomplishments I achieve over time. CrossFit is all about me. And I love it!