CrossFit: Update on Ring Muscle Ups

crossfit women practicing ring muscle ups in crossfit
Practicing Ring Muscle Ups CrossFit

I’ve been taking private lessons for over six months now to get my ring muscle up.

And I’m close.

Yesterday, my coach gave me a boost, and I did 10 ring muscle ups with his help. I definitely felt more confident, especially in the catch.

And it was fun!

The reason I do CrossFit is because I don’t ever get bored with it. And ring muscle ups are definitely not boring.

It’s been a long time coming, but I can’t wait for that moment when it happens!

Facing the Fact I am Slowing Down in CrossFit

Hot crossfit girls Climbing Rope in CrossFit Competition in Denver, CO
Climbing Rope in CrossFit Competition

Today I did Diane: 21-15-9 reps of deadlifts at 155 and handstand push ups. I was 4 minutes behind my PR (personal record) of a year and a half ago. And I thought I was pushing it.

The only thing I’ve PR’ed lately has been DT — only because DT is heavy weight.

I’m stronger than I was a year and a half ago, but not faster.

Facing a VO2 Decline with Age

VO2max declines with age (about 2% per year after age 30), which measures the body’s efficiency at producing work. I’m doing HIIT workouts to try to increase this VO2max and stop the decline — or at least slow it down — but we’ll see.

If I enter CrossFit competitions with no master’s class, odds are, I won’t even place. There is a big difference between 28 and over 40. This is fine, but it still is a hard pill to swallow.

My consolation? I’m still moving, still improving, still being challenged, and still striving to be my best. CrossFit is a competition against myself. That’s all that matters.

 

My BMI, Body Fat Percentage, and Lean Muscle Mass

crossfit hotties doing back squats at a crossfit competition in windsor, co
CrossFit Back Squats

I am investigating nutrition coaching. Mainly to form an eating plan for life. Secondly, to try to put the finishing touches on how I want my body to look like for life.

I had a preliminary meeting with Colorado Nutrition and has my body fat, lean muscle mass, and BMI assessed. It’s been a year since I’ve done this.

The results were surprising.

In the last year, I’ve gained 10 pounds, and I thought mostly in fat. However, it turns out my body fat percentage is only 11.3%. My BMI is 21.0. I only have 15.2 pounds of fat on my body.

Still, all of my fat is around my belly, and I don’t like how I look. I’m trying to figure this out, so I can enjoy all of my hard work instead of be so critical of how I look.

CrossFit: Mental Fortitude Day

crossfit girls rowing at crossfit sanitas in boulder, co
Rowing at CrossFit Sanitas, Boulder, CO

Sitting on a rower for 30 minutes is not exactly easy.

After 20 minutes, you’ve had enough.

After 25 minutes, you’re about to scream.

After 28 minutes, you convert minutes to seconds and just keep going.

Then try 10 minutes on the bike right afterwards.

I strained a muscle in my right arm again, so I’ve been doing no heavy weight. Today, I decided to row for 30 minutes and bike for 10 minutes for active recovery and because I felt like doing nothing else at the end of a long (and frustrating) week.

It’s been a while since I’ve done a 30 minute row. And, afterwards, I remember why.

Still, it strengthened my mental fortitude — something I need in CrossFit right now with the CrossFit Open right around the corner.

Reasons to Workout When You Don’t Want To

hot crossfit chicks rowing in crossfit
Rowing in CrossFit

Today was one of those days no part of me wanted to workout. The top of my foot hurt when I woke up — I’m assuming shoes since I didn’t drop anything on it. I was tired. I had done a HIIT class last night. I was spent.

Scheduled for the day was back squats and box squats. Box squats is where you squat just to the level of the box and stand back up. This allows you to lift heavier weight since you’re not squatting full depth. I haven’t done these in a LONG time. I really didn’t want to do them.

I did do them. And they were fun! Having a heavy load on my back always freaks me out, so I’ve been trying to push myself there more and more so this was great for me.

Next was a sandbag workout. I haven’t done sandbags is a couple of weeks. I had some new moves in the workout and, once I figured out the sandbag, I was golden. My rounds got faster and the workout got funner.

All because I didn’t feel like working out.

Reasons to Workout

Today reminded me of why I workout:

  1. To try new things
  2. To push myself
  3. To have fun

CrossFit is fun, but I think we can get bogged down in the training aspect of it, so we forget.

Advice: do a fun workout now and then to remind yourself why you beat up your body. And have fun doing it!

Sometimes All It Takes is Coffee in CrossFit

Image result for coffeeThe thought of coffee can propel me through a workout, especially one I don’t really want to do. It makes me move faster and work harder.

I love when I do CrossFit competitions because I always indulge in an extra shot latte beforehand from Starbucks.

It’s the little things in life that matter.

Coffee is one of those little things.