CrossFit: Bar Muscle-Ups and Heavy Clean and Jerks

Another needed workout. Heavy clean and jerks, which I have little confidence in and bar muscle ups.

My bar muscle up form sucks, and I’ve been struggling with them. I struggled today. But once I got over the hump so to speak, I got them again.

CrossFit Chest to bar Pull Ups

For me, nothing is really easy in CrossFit except body weight exercises and the long game. Everything else is a push to the end.

Overcoming Mental Barriers

In CrossFit, so much of this sport is overcoming mental barriers. You see a workout and you think, “I can’t do that.” And then you do and you wonder what why you thought you couldn’t.

Our bodies will do whatever we tell them to do–if we tell them to do it enough. This is the essence of building strength. With enough practice and repetition, human bodies can do anything–almost anything. We can’t jump to the moon!

How do You Overcome Mental Barriers?

There is no easy way to overcome mental barriers except to push them. Until you do them or push to the edge, your mind will tell you that you can’t do it.

For instance, heavy clean and jerks. I suck at them. They are hard for me. But I keep doing them. They don’t really get any easier. But in my mind I know I can do them; whereas, before I would doubt myself.

Ring muscle ups. I still don’t have them. I took a break from trying to do one because I strained my right arm. It’s finally better, so now it’s time again to take them on again.

No part of me wants to, I’ll be honest. It’s not going to be easy.

But when I finally get one, that moment will be magic.

CrossFit: When the Workout is Perfect

Has this ever happened to you? You show up to do your WOD/workout and it was exactly what your body needed that day?

This happens to me occasionally and today’s workout was exactly what I needed after my CrossFit competition on Saturday.

I warmed up with cardio: an EMOM (every minute on the minute) of row, burpees, and double unders–perfect to get the body warmed and work all your muscles.

Rowing in CrossFit Competition


The workout was 5 rounds for time of:

  • 15 cal row
  • 10 bar-facing burpees
  • 5 power cleans, climbing in weight each round

I had so much fun doing this I did an extra round! It was one of those workouts you never want to stop. You just want to keep going and going and going…like the Energizer bunny.

I polished it off with some strength work and felt amazing even though my arms are still incredibly sore from Saturday’s CrossFit competition.

Recovery Tips for CrossFit Competitions

  • Hydration. You used a ton of energy in one day and you need to replenish. Drink water till your heart’s content.
  • Active Recovery. Take one day off and then get moving! Get your muscles working to get rid of the lactic acid build up and start feeling better sooner.
  • If you’re sore in some areas, work the others. Give your body time to rest, but that doesn’t mean don’t do anything. Work your legs if your arms are sore and vice versa.
  • Don’t kill yourself in the next few days, trying to beat the best guy in your box. The last thing you want is a strain or injury.
  • Listen to your body. Do what it’s telling you: rest, recover, light exercise, massage, etc.

Every CrossFit competition is different. After some CrossFit competitions, I’m fine and not sore at all. After other CrossFit competitions, I’m wrecked and need more recovery time.

Find a workout that’s right for you where you’re at right now. You’ll feel so much better afterwards and be on the road to recovery. Happy Competing!

CrossFit Competitions : Granite Games Throwdown

My home box, CrossFit Endure, hosted the Granite Games Throwdown today.

Third Place Granite Games Throwdown at CrossFit Endure

It was an awesome day, great weather, full of fun and friends and challenging workouts, laughter, and camaraderie.
The gals and I finished third place, and I couldn’t be more proud of them. Both are some strong ladies who know how to bring it! Thanks, Michelle and Candice, for making great memories!

CrossFit: Recommit–That’s All I Can Do

Life is not a sprint–it’s a marathon.

Running a marathon is not easy. It’s long. It’s hard. There are obstacles along the way.

I’ve been struggling lately with my diet/bloating issues and CrossFit. All of it has been blah.

Each day I fail in the little things–dietary commitments, pushing myself, and overall just getting things done.

Pancake 5k 3
Running a 5k

As I was running this morning in the perfect silence of 3


I was going over in my mind yesterday and what I needed to do today and the next day and the next to get where I need to go.

The word recommit kept playing over and over in my mind.

In the end, that’s all I really can do. The past is past. The future is what I make it. So I need to recommit to my goals–all of them–and move forward.  Just like you do in a marathon.

Running in Colorado: 5k Pancake Stampede in Littleton, CO

My daughter and I ran the 5k Pancake Stampede today in Littleton, CO. The 5K race course ran along the Platte River on the Mary Carter Greenway with the start/finish in front of Hudson Gardens Event Center.Image result for pancake images paper plate

It was a flat 5k running course with plenty of geese and ducks swimming in the river. It was an early start (8am), so we beat the heat. It wasn’t my best time, but it was good enough for 3rd place in my age group.

Afterwards, Littleton was celebrating their Western Welcome Week and had a pancake breakfast at Arapahoe Community College. My daughter ate 4 pancakes, while I drank coffee.

Fun, little race. Not crowded. Fun day!

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

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.