CrossFit: How to Re-motivate Yourself

CrossFit: How to Re-motivate Yourself

For the past 2 months or so, I’ve been extremely unmotivated to do CrossFit.  My arm was messed up for a while (it’s much better now). I got frustrated with ring muscle ups. And I’ve been fighting bloating issues for two weeks out of every month–which leaves me feeling drained and blah.

Tips to Regain Motivation

I’m at the point now I need to get re-motivated. So how do you do that? Here are several ideas I’ve had:

  • If you don’t feel like working out, don’t. The workout will only be half-hearted and you’ll leave feeling like you wasted your time.
  • Do a different sport. Run, swim, basketball, biking, hiking, soccer, etc. Do a different activity that takes you away from the barbell.
  • Hire a private coach. Nothing is more motivating that having to show up and do what you’re told. Try a couple sessions for an added boost.
  • Get an accountability partner. Nothing pushes you like someone else. Set a time and place and show up and do the work!
  • Finally, let time pass.  Soon enough, circumstances will change and a switch will flip. Try not to get impatient and let time do her thing.

Staying Motivated

Am I there yet? No. Still muddling through the days one at a time, but I know it’ll come again.

After all, the CrossFit Open is 6 months away. That’s my motivation…

CrossFit Barbell
CrossFit Barbell

CrossFit: CrossFit Hero WOD Artie

CrossFit: CrossFit Hero WOD Artie

Looking for a CrossFit Hero Workout that was short, I picked Artie. Named after Police Officer Arthur “Artie” Lopez of New York, Officer Lopez was killed in the line of duty in 2012.

It is a 20 minute AMRAP (as many rounds as possible) of:

  • 5 pull ups
  • 10 push ups
  • 15 air squats
  • 5 pull ups
  • 10 thrusters at 65 lbs

This is Cindy with some thrusters, I thought. No problem.

It turned out to be a problem.

About round 3, I kept thinking, This sucks. I don’t want to be doing this.

After each round, I’d check the clock and think, Ok, only 14 minutes left.  Ok, only 11 minutes left.

Those were some LONG minutes!

I finished with 9 rounds overall.  I was elated to be done, and I went on my merry way.

The next day, I wasn’t quite so merry. My quadriceps were screaming at me. My arms were sore.

Maybe it was the 90 thrusters I did.



CrossFit Competitions: How to Get Your First Pistols

CrossFit Competitions: How to Get Your First Pistols

I had a CrossFit competition at Official Fitness in Windsor, CO. It was called the Silly Summer Showdown since it was built around odd objects.

Odd objects in CrossFit are not one of my strengths. But my weekend opened up and a friend wanted me to do it with her, so I signed up.

One of the workouts had pistol squats in them. This is an advanced move in CrossFit where you do a squat on one leg (body weight) and stand up. It’s very challenging for most because it not only requires a lot of strength, but it also requires coordination as well.

I have never done a pistol squat in my life without assistance. But I didn’t want to do scaled because I’m not a scaled athlete, so I signed up for this as RX (or prescribed). In CrossFit terminology, this means doing a harder workout.

My goal was just to get one. I know. Lofty, right? But that was my goal.

My gymnastics daughter who was with me (and is my official CrossFit photographer at these events) said I could do them.

The CrossFit Workout was:

Pistol Squats

4 Rounds for time of:

  • 10 chest to bar pull ups
  • 10 hand release push ups
  • 10 pistol squats

But every minute on the minute you had to stop and do 5 wall balls. The time cap was 8 minutes.

I do my first round of pull ups and push ups and get to the pistols. I do one almost easily. I was ecstatic! I keep going, the whole 8 minutes and ended up doing 20 pistol squats!

Even though I didn’t do so well in this CrossFit competition, I had won in my heart. I was beaming after that WOD, so excited to have accomplished a move I never thought I would.


So how did I do it?

  1. I wore lifters (olympic weightlifting shoes). Lifters have a higher heel, therefore allowing you greater range of motion and stability.
  2. I had the strength. It’s amazing to me how much stronger I am than 6 months ago. CrossFit works. Any training program works if you stay consistent. Slow, methodical progress you can’t see every day happens. Trust the process.
  3. I pressed through my heel. After a few, I found the technique. Press through your heel until you stand back up.
  4. I used the bounce. Use the bounce at the bottom to get back up.

CrossFit is about believing in yourself, pushing the boundaries, and having the self-confidence to just do it!

I didn’t think I could do it.

I proved myself wrong.

And that’s the best feeling ever!

CrossFit: How the Simplest Moves in the Right Combination are the Hardest

CrossFit: Push ups and a run.

Simple, right?

All body weight movements. Thus, no equipment required.

Until a couple of hours later you think, What the hell? Why am I so sore?

Remember Capoot?  When I added up the numbers, I ran 3.5 miles (longer than a 5k) and did 250 push ups.

CrossFit Push Ups

As I’m working through the Hero WOD’s for CrossFit, I’m noticing this more and more: what seems simple because the reps are broken up is not so simple when it’s all said and done.

Good thing I’m one of those who never adds it up ahead of time. I see a workout and always think: Oh, yeah, no problem. When in reality, it is a problem.

Like I’ve said before, CrossFit is 90% mental, 10% physically capable.

Tell yourself it’s simple, and it will be.

Then suffer the consequences afterwards.

CrossFit and Coffee: Such a Lethal Combination

I have very few passions in this world outside of my family. Two of them are coffee and CrossFit.

When coffee and CrossFit are combined together in my world, it’s a lethal combination.

How Coffee and CrossFit go Hand-in-Hand

83% of Americans drink coffee. And the US only ranks 22nd worldwide in coffee consumption! The Scandinavian countries are at the top of almost every list related to coffee. In countries where tea has traditionally been the beverage of choice (Britain and Asian countries), coffee consumption is climbing there as well.

Iced Latte

Coffee gets me out of bed. I drink coffee before the gym and after the gym. I drink coffee almost non-stop throughout the day. Coffee fuels my life.

Research has shown drinking coffee almost immediately before a workout increases power output.

Most competitions I attend, about 80% of the attendants show up early in the morning with a coffee in hand. The most memorable comps have a coffee guy on standby!

Coffee–A Staple of the American Diet

The first credible evidence of coffee as a beverage was in Africa in the 15th century. Here in America we have the Boston Tea Partiers to thank for its surge. As part of the boycott of tea, coffee replaced it. And it hasn’t ever looked back.

Coffee is a staple of the American diet in my opinion. It’s soothing and warming in the winter, satisfying in the summer, bright in the spring, and comforting in the fall (pumpkin spice, here we come!).

So here’s to you, coffee. We rise in the morning for you. We depend upon you to get us through our day. You’re a staple of time spent with friends. An excuse to leave the house on Sundays.

Coffee is the fuel to my fire when I’m dying in a CrossFit WOD. I return home, put the kettle on, grab my computer and foam roller, and wait in anticipation of that first sip.

God is good. He didn’t have to give us pleasures in this world, which we often take for granted.

Don’t today. Thank Him. For the little things and the big. He’s in them all.

CrossFit: CrossFit Hero WOD Capoot

CrossFit: CrossFit Hero WOD Capoot

Officer James Lowell Capoot of the Vallejo Police Department died in 2011 in the line of namesake photoduty while chasing after an armed man suspected of robbing a bank.  His CrossFit Hero Workout is:

For Time:

  • 100 push ups
  • 800 m run
  • 75 push ups
  • 1200 m run
  • 50 push ups
  • 1600 m run
  • 25 push ups
  • 2000 m run

Again, I underestimated this like I did CrossFit Hero Wod Small.  This workout is simple in appearances: 2 moves with decreasing push ups and increasing runs.  No problem. Until I did the math afterwards. I ran 3.5 miles (longer than a 5k) and did 250 push ups.  The first set of push ups took me 6 1/2 minutes.

This one was fun though. I love to run (which this had plenty of that in it!) and the temperature was perfect in the 60’s.  The morning was quiet. The scent of rain was in the air. Leaves were scattered about from the hail storm the night before. Perfect day to be alive and honor those who wake up every day and protect us. Great stuff!

CrossFit: The Secret to Progress

Image result for indicator progress

Measurement of Progress in CrossFit

How do you know if you’re progressing in the sport of CrossFit?  Are you getting faster? Can you lift heavier? Are you starting to beat others that you couldn’t before?

All of these are excellent indicators that you’re progressing and improving. But is one thing the gold standard above all else?

Example: You’re in the middle of a workout/WOD. You are doing heavy clean and jerks. But they don’t seem all that heavy compared to a year ago. Your chest-to-bar pull ups come easier. You can do more toes to bar in a row. Even the dreaded assault bike seems effortless (ok, that’s a pipe-dream but you never know!).

CrossFit Benchmark Workouts: The Hallmark of Progress?

In the sport of CrossFit, there are workouts that are repeated (the antithesis of the sport, which thrives on constantly-varied, multi-dimensional movements) so the athlete can gauge their progress.

A lot of these have been around since the beginning of the sport: Fran, Diane, Nancy, Karen, and classic Hero Wods. It’s not uncommon to be asked what your Fran time is or your Grace time.  It’s also a way for athletes to measure themselves against all other CrossFitters.

When performed, the goal is to beat your previous time to see how much you’ve improved in 6 months or a year.

CrossFit Benchmark workouts are a great way to measure your progress. If you’ve shaved off a minute or 30 sec, you’ve gotten faster. If you can now lift more weight and can PR the weight, you’ve gotten stronger.

What CrossFit Means to Me

For me, however, CrossFit and my progress in the sport of CrossFit is not about speed anymore. It’s not even about PR’s.

It’s about what moves are easier now than before. What weights seem lighter. What moves I can do now that I couldn’t do before.

What about you? What’s your indicator of progress not only in CrossFit but also in life?