Your Body Will Do Things You’ve Never Dreamed of…

by crossfitmomm, posted in CrossFit

No part of me wanted to work out today.

I’m sore still from my competition.  My arms (especially my forearms) are sore.  I have odd bruises here and there that if you press hurt.  When I squat my legs scream in agony.

Still, I went.  I back squatted.  Heavy.  The WOD was assault bike, toes to bar, and clean and jerks.  Heavy.heavy-lifting

Three-fourths of the way through I thought I got this.  And it was surprising to me that I did.

Here did I realize how powerful your body is and how we constantly underestimate ourselves and tell ourselves we can’t when in reality we can.  Your thoughts are incredibly powerful.  They tell you you can’t or you can.  Grab a hold of these and be in control.  Believe in yourself.

Because you can carry the world.  And you will.  And your body will follow.

“Typically, You Take a Day Off After a Competition.”

by crossfitmomm, posted in CrossFit

Do I look typical?

I thought this but didn’t say it when my CrossFit coach said this first thing to me after I showed up Monday morning after my Sunday Competition.

It’s true.  CrossFitters are atypical in general.  Those who compete are insane.  Those who show up the next day to the box are well…you fill in the blank.

Next time I’m told this, my response will be:

Rich Froning never takes a day off.

Enough said.

Rich Froning in Competition
Rich Froning in Competition

 

What You Need to Know Before Your First CrossFit Competition…

by crossfitmomm, posted in CrossFit

Hey all!

So now that I have a handful of comps in the books, I’d like to give you some advice that I’ve learned–the hard way.

  1.  To perform your best, it’s all about your eating the day before and the day of.  Eat plenty of complex carbohydrates, drink lots of water, and load up on protein.
  2. The day of the event, overpack your food.  You will eat more than normal and more than you think you will.  Your muscles will be craving nourishment and you need to supply them so as not to fall flat on your face.  You don’t want to run out of food at 2 pm with one WOD left.
  3. Look at your heats and plan your meals/rest accordingly.  Plan your breakfast before you leave and when you’ll eat all throughout the day.  This may change if your body needs more, but at least have an idea what fuel you’ll need.
  4. Pack your own recovery/protein drinks.  Don’t rely on the venue for water.  Be prepared.
  5. Pack your bag the night before.  Most competitions start early and if you have to travel, this will make for a long day.  If you wait till the last minute, you will inevitably forget something.
  6. Get more sleep the night before.  Go to bed sooner.  Don’t drink alcohol–especially to an excessive amount.  You don’t want to have a hangover all morning.  Then you will hate CrossFit competitions.
  7. Bring cash.  Usually, there are vendors that sell some pretty cool stuff.  Furthermore, you may want to grab lunch if you have time or if you’re coffee obsessed like me, a coffee after your last WOD while you wait for the results.  This is priceless!
  8. Make sure you have a jacket and sweatpants.  After a WOD and you cool down, you may need one depending on if the air conditioning is blaring or it’s winter and cold out.
  9. Sunglasses!!!  Even if it’s mostly indoors, one event may be outdoors and you may need the shades to see!
  10. Band aids.  Tape.  Neosporin.  Just in case you rip, etc.
  11. All your shoes.  Lifters, CrossFit, running, casual, etc.
  12. All your personal equipment.  The last thing you want to forget is your jump rope!  This includes, weight belt, grips, wrist guards, knee sleeves, and any other personal gear you wear.  One guy had a singlet on last competition!
  13. A positive and open attitude.  Talk to the other competitors.  Cheer them on.  Get to know them.  One, it’s cool to meet other CrossFitters.  Two, you never know what tips these seasoned veterans hold.  Be friendly and open and you’ll have a blast!
  14. It’s not about winning (well, it is), but seriously, have fun!  That’s why you signed up.  To compete in cool WOD’s with other serious CrossFitters at different boxes and enjoy the sport we all love!
  15. THE MOST IMPORTANT PIECE OF ADVICE:  BYOC.  Bring your own coffee at 7 am.  It’s worth the extra time in the morning and usually after check-in you have a good 45 min to an hour (or long depending on your heat) to digest.

Good luck, everyone.  CrossFit competitions are fun.  They will test all of your skills.  You get to watch other competitors and learn from them.  The swag is usually rocking.  The t-shirts are cool to wear to work out in.  And I promise you’ll have fun and be looking forward to the next one!

Jingle 6

Another Comp in the Books…

by crossfitmomm, posted in CrossFit

Today was an individual comp at CrossFit DNR in Fort Collins, CO. I entered the Open class because I don’t have ring muscle ups yet.

After the first WOD (which consisted of pull ups, wall balls, hand release push-ups, and a row), I was in third place.

After the second WOD (which was 30 sec max effort on assault bike with 7 1/2 minutes to accumulate back squat reps at 105 lbs in one set) I was tied for sixth. Basically, I was last in the bike but first in the back squats (I got 81 reps).

The third WOD is always the hardest cause I’m tired. It was 15 burpees over box and 30 snatches which climbed in weight with 17 min time cap.

I finished fifth overall. Not bad but not what I was hoping for.

Still, it was fun.  Community was great.  Free coffee all day long courtesy of NoCo Coffee Company.  Snow as a backdrop.  Now that’s a great day!

The Key To CrossFit Is…

by crossfitmomm, posted in CrossFit, Running

Pace!

Repeat.

The key to CrossFit is pace.

Definition of pace:  “consistent and continuous speed in walking, running, or moving.”  I’ve said it before, but it’s so important it’s worth repeating.  It’s like church.  The Bible never changes.  Neither does the stories or what Jesus said.  However, humans need to hear things over and over again and sometimes with just a slight twist in order to get it.  That’s why we keep going to church even after knowing the Bible inside and out.  We can never know it and get it all and remember it all without reminders.

So get it now!

Today in our WOD I was the last one off the bike and the last one off the rower.  Neither of these moves is one of my strengths.  However, I got on and just stayed steady.  The last moves, however, were two of my strengths:  bar over burpees and overhead squats at 65 lbs.  I had my game plan before we started.

What happened?

I beat most of the people in my group.

Why?

Because they all attacked the assault bike like it was going out of style and the same thing with the rower.  At the end of the WOD they were toast.  I still had some left so I poured it on and won.  I do this same thing in 5k’s.  I find my pace and stick with it until the end.3afa7dcffc40db0631009

Rich Froning is the master of pacing.  You watch him do any WOD and he’s constantly moving at a steady pace.  The idea is to keep your heart rate as level as possible.  If you’re constantly peaking, you’ll need a valley to recover.  And a valley takes time to descend.  Time you don’t have if you want to win.

What’s the result of pacing?  For Rich, 4 CrossFit titles in a row.

For me and you, better times, more wins, and a workout at the end having you feeling amazing because of it.

Open Letter to Dave Castro…

by crossfitmomm, posted in CrossFit Open

2017rcf_regionals__east_day1_event1_team_jsp-10-696x464

Dear Mr. Castro,

I have an idea for 18.1.  And I’m sure I’m not the only one.  I was wondering if you’d consider running a contest to let CrossFitters submit ideas for Open workouts and then choose one.  What better way to promote the sport of CrossFit, generate more interest in the Open, and get everyone excited, involved, and have ownership in the sport.

Picture it now:  You do the Open announcement at the box of the winner.  You choose one athlete from the box to go against a Games athlete.  What a dream come true for us average CrossFitters who will never get a chance to compete in the Games!  It would be something I know I’d never forget.  What a cherished memory!

This could be huge!  I know, it’s more work.  I get that.  Still, what do you think?  Could we give it a go?  After all, you’ll never know unless you try.  And not knowing is worse than failing.

Thank you for your time and consideration.

Sincerely,

Jen Dionne

I Become Obsessive When I Can’t Do Something…

by crossfitmomm, posted in CrossFit, Life Lessons and Advice

Anyone else like this?

My current goal is to have handstand walks by the Open.

I know, it’s a lofty goal, and I don’t know if I’ll make it.  But I’m working my butt off trying.

And it’s become a bit obsessive at this point.

Every chance I get I’m flipping around.  I’m trying to hold my handstand longer.  Trying to get my kick ups right every time.  Doing my WodPrep course I signed up for on my off days from strength.  Having my gymnastic daughter teach me all the tricks and spot me.  Practicing, practicing, practicing–that’s what I’m doing.

And it’s hard to stop.

I had to stop to write this post.

But only after a got in one more handstand!

Any time I can’t do something I become obsessed until I can.  Because I know with enough practice and hard work I can do anything.  This applies to life as well.  Writing novels.  Learning a new computer program.  Changing jobs and mastering it.  I constantly have to be challenged or I get bored and move on.  This is why CrossFit is my passion.  Because there’s always something to work on, something to improve, or something to learn.

Without it (or whatever it is you crave in your life), you’re just going through the motions and life loses its meaning.

And who wants that?

Finally!!! I’m Back!!!

by crossfitmomm, posted in CrossFit

10 Minute AMRAP:

10 hang squat snatches 55 lbs for women

30 double unders

This was our WOD today and I crushed it.  I pushed hard.  Till the end.  All double unders unbroken.  Sets of 5 on the hang squat snatches.

I felt good.  No coughing.  And I did well.  It played to my strengths.  And I loved it!

Finally!  After a few months of feeling “blah” I feel great.  I hope to continue this up until and through the Open.  We’ll see.

Hey, Dave Castro!  This WOD would be perfect for 18.1 if you’re taking suggestions.

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Find Something You Can Win At….And then DO IT!!

by crossfitmomm, posted in CrossFit, Life Lessons and Advice, Running

When I ran 5k’s and didn’t place, it sucked.

I especially didn’t like it if it was crowded, and I’m running on a boring course like city streets.

Now that I’m older, I’m winning at 5k’s in my age group.  And it’s fun!

It doesn’t matter the prize, I just like to win.  It can be a pie.  It can be a Christmas ornament.  Or it can be $50!  There’s something inside of me (and I believe inside all of us) that likes to win.  I don’t know if it’s vanity or shallowness or self-validation.  All I know is man is created to always strive to do better, to be better, to test his limits and his skills.  And when we accomplish a goal or do better than others, endorphins kick in and we feel alive!  We feel ecstatic.  We feel for lack of a better word–validated.  As if our existence means something.  If only for a fleeting moment in time…

The same is true for CrossFit.

I CrossFit because I like to win.  I like to beat the boys.  I like to beat everyone.  I like to be on top.  It doesn’t always happen (in fact, it’s less frequent than I’d like), but when it does, my day is stellar.  My confidence is up.  My attitude is winning.  My perspective sees the big picture instead of the miniscule daily irritations in life.

All because I won at something.

Over the weekend, I was talking to my husband about this same thing.  He used to race motorcycles.  And win all the time.  He used to be one of the top racers in his class.  He misses that.  He misses the competition.  But mainly he misses winning.  He is seeking that “thing” again in his life.  Because we all need it…351e79i

My advice to you:  find your “thing” and win at it!  Pickleball.  Tennis.  Swimming.  Running races.  CrossFit.  Board games.  Pool.  Or team sports: softball, basketball, flag football, etc.  Writing contests.  Pie-eating or baking contests.  Quilting.  There is no end to what this world offers.

Find your passion.  Do your passion.  Win at your passion.

Trust me, if you do, your life will be much more fulfilling, meaningful, vivacious, and full of hope.  Your confidence will skyrocket.  You’ll be more content and ready to take the inevitable beatings the world pummels you with.

Every victory counts.  No matter how small.

Because it’s the small victories in life that climb the highest obstacles in your path.

It’s Not About How My Body Looks…

by crossfitmomm, posted in CrossFit

It’s about what it can do.

We all care about how we look.

Unless you grew up in a cornfield.

It’s ingrained in us since childhood from society and culture.

You can’t escape it.

It’s a given I don’t look like most women.  Most women don’t lift heavy weight.

When I first started CrossFit, I never thought about my body or what would happen to it.  I just love the sport and went every day.  It wasn’t until people started commenting on my physique that I started to pay attention.  I started looking around.  It was then that I noticed I had changed.  Big time.

A lot of women don’t do CrossFit because they don’t want to look like me.  I get that.

But for me, it’s about what my body can do.  I can do pull ups.  I can squat heavy.  I can do muscle ups.  I can deadlift.  I can run.  I can do almost every move.  And I’m strong.

I’m proud of my hard work.  And it shows.  When I can do something others can’t, it makes me feel special.  But it also is a reward for all the hard work I do.

Ask anyone who knows me:  I work harder than most.  I’m in the box before and after the WOD.  I work out at home.  I do skills every day.  Rarely do I have a day off without doing anything.

All this culminates in muscle ups and heavy snatches and pull ups and double unders and handstand walks.

This is why I’m so excited about the Open.  I want to know just how far I’ve come since last year compared to others my age.  I want to know that my sacrifices are worth it.

My body takes a beating.  No question about it.  If you’ve been following me for a while, you’ve read all about my pulled muscles, strained ligaments and tendons, soreness, bruises, rips, etc.  CrossFit does this to you.

CrossFit also changes your body.  If you lift heavy weights, it has to.

But none of that matters.

All that matters to me is how CrossFit makes me feel.  I feel empowered.  I feel strong.  I feel capable of accomplishing any task in my life.  My self-esteem is at an all time high.  I believe in myself.  So much so I’m running for Town Board in my town.

All this because of a sport that challenges the brain as much as the body.

If it’s not hard work, then you’re wasting your time.womens-crossfit-body-920x920

Push yourself in all aspects of life.

You only live once.  Make the most of it.  Do what makes you feel accomplished and beautiful and strong and healthy and a contributing member of society.

For me, that’s CrossFit.

What is it for you?