Starting CrossFit Open Training Off Right

This morning I did Bert, a CrossFit Hero Workout named for U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2006, while conducting counter-sniper operations in Fallujah, Iraq. 

This one, like most CrossFit Hero workouts, is long. It’s:

  • 50 burpees
  • 400 m run
  • 100 push ups
  • 400 m run
  • 150 walking lunges
  • 400 m run
  • 200 air squats
  • 400 m run
  • 150 walking lunges
  • 400 m run
  • 100 push ups
  • 400 m run
  • 50 burpees

I finished in 1 hour and 6 min, including time to take my jacket and gloves on and off for the runs. Fun workout. All body weight exercises. Great cardio.

Preparing for CrossFit Open 2019

I’m trying to get motivated for the CrossFit Open. This was a good workout. I’m beginning to log my food again with My Fitness Pal. I’m hoping to get stronger and gain more skills. Really, I’m hoping to stay fit and healthy and be happy with how I look.

 

CrossFit Open Dates Announced for 2019

Image result for crossfit open 2019

The CrossFit Open officially kicks off February 21st, 2019.

This is the qualifier for the 2019 Games.

And I am not ready.

I don’t feel like I’m any more ready than last year.

Between injuries, surgeries, and frustrations, I just haven’t been caring much

I have 75 days to prepare.

Once I get my stitches out next week, I think I’ll be ready to hit it hard core.

But we’ll see.

It’s been tough mentally this year for me. I just haven’t cared all that much.

I’m Not Happy Unless I’m on Top…

I finished 28th in my state for the CrossFit Open in my age group.

I finished 67th in my region for the CrossFit Open in my age group.

Endure Comp Me
Game Face

I finished 716th in the United States for my age group.

I finished 1077th worldwide for my age group.

Last year, I finished 56th in my state.

I finished 127th in my region.

I finished 1244th in the United States.

I finished 1845th worldwide.

A substantial improvement in one year’s time.  To be exact, that’s 48% in my state higher.  52% in my region.  And 57% in the US.  58% worldwide.

Am I satisfied with the results?

No, not really.

Don’t get me wrong, I’m glad I moved up.  But I’m not happy with my scores.

I don’t have ring muscle ups.  I’m not as strong as I need to be yet.  My chest to bar, pull ups, and handstand push-ups all need work.  So does other holes in my wheelhouse.

The fact of the matter is I’m not happy unless I’m on top.

Period.

The fact of the matter is I won’t ever be on top because there’s always someone out there better than you.  I get that.

The other fact of the CrossFit Open is it’ll never cater to my strengths and thus I’ll never be on top as well.

My strengths are the long game (workouts over 20 minutes), running, body weight exercises, light-weight barbell moves with many repetitions, and double unders.  We’ll never see Murph in the Open.  Or running (too hard to measure).  Or probably the long game.

These are the workouts I need in order to be on top.

My lamentations are irksome, I know.  I just had to vent.

One thing’s for sure:  I am determined to make vast improvements over this next year.  To have all the moves mastered.  And quickly.  To perfect them as much as I can.  To get stronger.

Then we’ll see what next year holds…

Lessons From CrossFit Open…

The Open pushes you to do things you normally wouldn’t.  It’s a gauge of where you are fitness wise.  It exposes your strengths and your weaknesses.  It drives you to do better next year.

18.1  My best performance.  It played to my strengths:  long, short repetitions of movements, and pure mental game.

18.2  I PR’d my clean.  Strength is something I always have to work on, which just takes time.

18.3  I’m closer to a ring muscle up than I thought.  I almost had one, and I’m confident I’ll have one soon.

18.4  Handstand push ups.  I learned I’m not as good at these as I thought I was.

18.5  Chest to bar pull ups.  I know I’m not good at these.  Last year I could only strict them.  This year I kipped them.  Another weakness to work on.

I’m very competitive for my age group.  Next year, I’ll be near the top.

Overall, this was a challenging year.  If I could have done all the movements, I would have enjoyed it.  Instead, frustration reigned and by the end, I just wanted to be done.

What I’m looking forward to:  doing some competitions, Murph, improving Olympic moves, getting stronger, getting my final pieces in place, dialing in my nutrition, and continuing to improve daily.  That’s what CrossFit is all about.  Being healthy.  Using your endorphin rush to fuel the crap in your daily life, and thriving despite adversity.

The year ahead couldn’t be brighter!

Image result for end of crossfit open

After Five Weeks, the Open Has Come to a Close…

I finished 18.5 last night and felt horrible.

I had to sit down for 15 minutes and then eat something.Open 18.5

Still, I felt bad.  I usually never feel bad after a workout.

I think it was a combination of things:  stress, anxiety, pressure, my wrist sprain, odd workout times for me, pushing hard on 18.5, etc that my body protested.

I came home and took a bath.  Laid down.  Felt a bit better…

The Open this year was tough.  Very tough.  Demoralizing in a way I haven’t been in a long time.

Training begins now for next year.

I’m unsure yet how much of a break I’ll take first.

Right now, I’m just enjoying it being over.  I’m awaiting Wednesday when I find out my final place in the region.  I know it’s better than last year and that’s all I could have hoped for…

 

You CANNOT Overlook Skills…

In CrossFit, this is the one place many fail:  skills.  These include:  rope climbs, double unders, bar and ring muscle ups, handstand walks, handstand push ups, etc.

Why?

Because skills is all practice.  Practice takes time.  Time most aren’t willing to invest in mastering these skills.  Time you have to put in on your own or you’ll never get good at them.

Most people only do these when they occasionally show up in a WOD.  This may be once a week if you’re lucky.  Otherwise, they are forgotten.

Furthermore, these skills have to be kept up to speed or you will lose them.  You have to do all regularly 1) to get better at them and 2) to keep them sharp.

These skills can make or break you in an Open Workout because you either have them or you don’t.  And you either have them well or you don’t.

Let’s take double unders for example.  Many people suck at these.  Why?  1)  They refuse to purchase their own rope ($10).  You can never get good at double unders without a rope that fits you.  Intuitive really.  2)  They never practice them–even in a WOD.

I practiced double unders every day for 6 months straight.  EVERY DAY!  It still took me 2 YEARS to master.  2 Years!  It’s only been within the last few months that I can say, “Yes, I can do 100 double unders unbroken every time I pick up a rope.”  Double unders are that hard.

Image result for double unders crossfit

A lot of people honestly don’t care enough to practice.  And that’s okay.  We all have our passions and CrossFit may just be a good workout for them.

I just keep practicing.  Like I always do.

That’s my secret.

If you want to get good at anything in life, there’s no secret.  We all know what it is, but few of us choose to do it.

Practice, practice, practice!!!

I’m Pissed Off at the Open…

18.4 was a doozy:  Diane (21-15-9 reps of deadlifts at 155 lbs and then handstand push ups) followed by heavy deadlifts followed by handstand walks–all with a 9 minute timecap.Image result for athletes moments of defeat or disappointment

So I correctly predicted handstand walks would show up in the Open.  I’m excited about that.

However, what I didn’t anticipate was not even getting to them.  I didn’t finish the 15 handstand push-ups.  With the new standards and my wrist and my lack of strength I just didn’t have it in me.

I was pissed off.  I thought I was stronger than that.  I breezed through the deadlifts.

One of the best things the Open does is show you your weaknesses.  I now know handstand push ups is one of these for me when I thought I was pretty good at them.  Something else to work on.

So why am I pissed off?

18.3 I was stuck at the ring muscles ups.  For 10 minutes.  18.4 I got stuck at the handstand push ups.  And I only had 9 minutes to do it in.

And I’m not your average CrossFitter.

Most CrossFitters can’t do ring muscle-ups (less than 10% of CrossFitters can).  Most CrossFitters can’t do handstand walks (even a smaller percentage than 10%).  So why is Dave Castro programming these in?

I get extremely frustrated when I can’t do something, and I can tell you right now this will be the last year I won’t be able to because I’m gonna bust my ass this next year to get these moves down and grow stronger.

But that doesn’t erase my frustrations right now in this moment for this year.

I want to do good.  I want to be the best.  I want to win.

It’s hard to do that with these workouts.

None have played to my strengths except 18.1 where I did do really well.

I’m on a rant, I know…

For me, I need to crush a workout.  We all do.  I need 18.5 to be one I can crush.  I’m doubtful it will be…

Hence, I’m just pissed off…

I’ve spent an entire year training for one event that has left me feeling inadequate, angry, frustrated, and that I’ve wasted a whole year of my life.  Hours and hours and hours…for what?

I’m frankly depressed and ready for the Open to be over, so I can get back to training.

Am I the only one feeling this way?