As most of you know, I’ve been battling injuries all year. My thumb is still not healed (could be six months from what I’ve read online), and now I caught the first of the school year cold, which has morphed into a coughing frenzy. I went to the doctor yesterday for some drugs, so hopefully that will kick this damn thing to the curb.
I CAN STILL KICK ASS IN CROSSFIT
For the last year or so, I’ve also struggled with CrossFit workouts. Most of the time, I’m only going half-speed and just trying to get through it from a mental perspective. Yesterday, I did one of my all time favorite workouts from the Open, CrossFit Open 17.5, which is:
10 rounds for time of:
9 thrusters 65 lbs
35 double unders
When I did this back in 2017, I held the best time for women at my box. I love thrusters and double unders. So I was excited for this one, but realistic. I’m sick, and my thumb is screwed up.
However, I beat my time by almost two whole minutes! It was cool to see that when I want it, it’s still there — even if I’m not 100%.
31 Heroes CrossFit WOD honors the 31 military heroes who died Aug 6th, 2011 in Afghanistan.
The CrossFit workout is:
8 thrusters 105 lbs
6 rope climbs
11 box jumps 24 inches
With a partner. One partner works while the other does a 400 m sandbag run of 35 lbs. Then you switch.
This is a fundraiser to help the families of the fallen heroes and many others. 31 Heroes was fun but hard. The run was harder than I thought it would be. Thrusters weren’t bad although I re-injured my thumb on them. Great cause so donate now!
I did CrossFit Hero WOD Luke today. I hadn’t done a Hero WOD since Murph, so it was time. Named for Marine Staff Sgt. Leon H. Lucas Jr. who died Aug. 1, 2011, in Helmand Province, Afghanistan.
The CrossFit Hero WOD is:
400 m run
15 clean and jerks 105 lb for women, 155 for men
400 m run
30 toes to bar
400 me run
45 wall balls
400 m run
45 kettlebell swings
400 m run
30 ring dips
400 m run
15 lunges at 105 lb for women, 155 for men
400 m run
Just under an hour for me (I still don’t have my run back after having problems since March), this was an excellent workout with relatively easy moves, except for the heavy barbell. Highly recommended, and a great way to honor those who’ve sacrificed for our freedoms.
Memorial Day weekend is a very special weekend in the CrossFit community. It’s a weekend where almost all CrossFit gyms program the CrossFit Hero Workout Murph, in honor of Lt. Michael Murphy, who died protecting our freedom.
The CrossFit Hero Workout Murph is:
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
Wearing a weight vest (20 lbs men, 14 lbs women)
It’s a test of endurance and mental fortitude.
This year was the first year I did it alone at home. I did it early in the morning before it got hot, and it felt special being alone, as if it meant more to honor Murph’s sacrifice for us.
This is one of my all time favorite workouts. It was the first one I ever did when I first took a CrossFit class, and I still remember how I couldn’t move afterwards. I’ve done Murph now a dozen times and will do it again probably another dozen. It never gets old; it’s always challenging; it’s the least we can do to honor such a hero.
In our last blog post, we talked about ignoring time caps so you can get to the part of the workout you want — the heavier weight part.
In this blog post, we’ll discuss how and why you should not let the clock rule.
BEATING THE CLOCK IN CROSSFIT
Many people get caught up on time in CrossFit. Many CrossFit gyms do as well. You’re always pushing yourself to “beat the clock.” But why?
One reason is because you’ll work harder and get more interval type training when you race the clock down. And there is a time and place of this. However, there also is a time when you ignore the clock and do your own thing.
When you’re not worried about the clock, you go at your own pace. You do the work how you want to do the work. You don’t care how long it takes as long as it gets done. You take short breaks when you need to. You go until you finish.
For me, this is how I work out most of the time. I go at my own pace. I break when I need to break. I don’t stop because it’s been 20 minutes. I go until my body says it’s time to quit. I don’t care what the clock says.
If I want to push myself, I’ll attend a CrossFit class. But mainly I push myself in CrossFit competitions or the CrossFit Open. That’s about it.
I think more people would try CrossFit and do CrossFit if they didn’t have some kind of standard to live up to, say doing 5 rounds in 10 minutes.
Try working out without worrying about the clock. See if you’re more motivated.
I remember a few years ago when I first started CrossFit that I would get frustrated when I got time capped. Some CrossFit boxes are particular about this and become upset if you keep working out after time is called. That would just annoy me.
CrossFit and Time Caps
Being time capped in a CrossFit WOD was particularly irksome when it was one that climbed in weight, and I wouldn’t get a chance to try the heavier weight.
Today was one of those CrossFit workouts where the weight climbed, but today (like most of my workouts), I ignored the time cap. I got to do the heavier weight (in today’s example, it was thrusters), and I got to do a bunch of them.
Then I realized something: I’ve gotten stronger since last year because I’ve done heavier weights more frequently because I never time cap myself. I just do the workout until it’s done or keep going because I like the challenge and the rush.
It’s a shame CrossFit classes have to time cap because of the limited time they have. Try to workout more by yourself with no time cap, and you’ll see results, guaranteed.
I was on vacation this weekend and CrossFit Open workout 19.2 wasn’t really a workout when I didn’t make it past the first round, so I was itching for something long and hard. Enter Andy, a CrossFit Hero workout, named for U.S. Army Sgt. 1st Class Andrew T. Weathers who died Sept. 30, 2014.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
His CrossFit Hero workout is:
50 box jumps
1.5 mile run
50 box jumps
80 pounds on the bar for women and wearing a weight vest (14 lb for women).
I did really well at this workout. I came in way under the 1 hour I thought it would take me, and it was fun. It was just what I needed on this negative degree morning in Colorado. It gave me motivation and encouragement because when I woke up I didn’t want to do it. Long workouts are one of my strengths, and I sweated and this CrossFit Hero WOD was hard. and it was awesome.