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.

No One Ever Said Building Strength Was Easy

hot crossfit chicks doing weighted pull ups
Weighted Pull Ups CrossFit

Building strength takes time, effort, desire, and sometimes pure will. Most of the time, it’s not fun. Not fun at all.

But you do it.

Because if you don’t, you’ll never achieve your goals.

And goals is what makes life worth living.

A Learning Curve With Sandbag Training

Hot crossfit chicks sandbag training unstable load training
Sandbag Training in CrossFit

I’ve recently gotten into training with sandbags, and there’s definitely a learning curve involved in terms of manipulating unstable loads.

This was my workout today:

  • Sandbag Deadlifts
  • Sandbag Cleans
  • Sandbag Thrusters
  • OH Sandbag sit-ups

I finally figured out how to do the thrusters unbroken as well as the overhead sandbag sit-ups, but it took me about a dozen reps each.

Benefits of Unstable Load Training

  • Real world application. You don’t lift evenly distributed weights in real life, such as your coach. Unstable load training forces you to use many different muscles to accomplish this real-world task.
  • Increases grip strength. In the traditional gym, very little grip strength is trained to lift weights. To pick up a sandbag, you build hand and forearm strength naturally.
  • Training different muscle groups. You stand differently, hold the weight differently, shift differently, and have to stabilize when using a sandbag. You can’t help but use more muscles than normal.
  • Builds stability. You have to control the weight in order to move the weight. This gives you practice in balance as well.
  • Challenging and fun. Sandbag training to me is pure joy. Manipulating an uncooperative weight is challenging and fun because of the challenge. You’ll beat yourself up and who doesn’t enjoy that?
  • Builds all around strength. From strong shoulders, legs and backs, sandbags will build your strength like few other things.
  • Cheap and portable. Sand, due to its abundance found around the world, is cheap — especially when compared to a barbell set. It’s also portable, which comes in handy when traveling.

You should try sandbag training if you haven’t. You’ll be surprised at how hard it is and how fun!

How to Row in CrossFit

hot crossFit chicks rowing in CrossFit
Rowing in CrossFit

I’ve always been a horrible rower in CrossFit. Until today when I was doing a modified version of Fight Gone Bad.

After 3 years, I think I’ve finally figured out how to row.

How to Row in CrossFit

  • Row with your legs. 60 percent legs. 20 percent core. 20 percent arms.
  • When you’re at the catch position (handle is near the front of the rower), you wait until you feel it stop. Then you pull.
  • You pull straight to your breastbone. There is no dip in the movement.
  • Lean back slightly in order to make sure the chain of the rower is at its max.
  • Pull the rower to your body with force. Finish with a strong pull.

I hope these tips will help you become a better rower in your next WOD.

CrossFit: Deadlifts and DT

CrossFit hotties doing Push Jerks at CrossFit competition
CrossFit Push Jerks

DT is a hero Workout by CrossFit that honors soldiers who have given their lives for this great nation. DT is also known as one of the hardest CrossFit workouts since it involves heavy weights.

CROSSFIT DT HERO WOD:

5 Rounds for time:

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

Weight is 155 lb for guys and 105 for the ladies.

I PR’ed this workout (hit a personal record) by 2 minutes — only the 2nd time I’ve been strong enough to do 105 lbs. It was good, but it probably could have been better. I will add this one to my list of tests to do periodically. I like DT because it does challenge me as heavy weights is not my strong suit.

I also got some nice bruises when the hang power cleans got a bit too heavy!

I also did deadlifts for my strength since DT has deadlifts in them. It was a good combination to start off the week!