CrossFit Competitions: Battle at the Rock

Yesterday, I competed in a CrossFit competition called Battle at the Rock at CrossFit Castle Rock in Castle Rock, Colorado.

This CrossFit competition was all a test of mental fortitude because I had just done Project Uplift the day before. I was sore. I was tired. I was beat.

Let me just stress that I had not planned to do two CrossFit competitions two days in a row. Yesterday, I was a last minute fill in. Battle at the Rock I had planned for a month or so.

Workout number one was just plain fun. It was a 6 minute AMRAP (as many rounds as possible) of one clean and jerk and 4 lateral bar over burpees. I chose a lighter weight for 2 reasons:

  1. I wanted to keep moving and minimize my pauses. The heavier I go, the more taxing it becomes, the longer the jerk takes, and the less reps I’ll get. There were 2 scores for this workout: reps and weight moved.
  2. After yesterday, my arms were already killing me. I didn’t want to strain anything. 85 lbs was a safe bet. Heavy enough for points but not too heavy I’d have to strain.

I got one rep short of 15 rounds. It was fun.

CrossFit Dumbbell Push Ups

I did the floater next which was 21 calories on the bike followed by dumbbell squats with 35 lbs in each hand. After the bike, I was wiped. This could have been faster.

After this workout, I felt terrible. I went to my truck and sat and rested.

Workout #2 was okay. It was a 24 calorie buy in followed by 30-20-10 of dumbbell snatches at 35 lbs and box jump overs ended by a 24 calories buyout. Normally, this is my cup of tea (except the row). It was all I had just to keep moving.

I had a 2 hour break in-between before the last workout. I took a nap. I ate. I felt much better.

The last workout was normally my cup of tea as well, but I was so tired it was all I could do to keep moving. It was 15 hang power cleans at 65 lbs, 30 step forward lunges with that bar, 15 toes to bar, 30 wall balls (10 foot target but only 10 lbs) and then 15 pull ups. 2 Rounds with a 12 min time cap.

I stricted all the toes to bar and the pull ups even though it’s slower because my hands were killing me, and I didn’t want to tweak anything from my overworked body. Also, I didn’t want to mess with my grips since I don’t use grips on barbell movements and on wall balls.

Well, I got to the 2nd round of wall balls and wanted to die. I honestly just wanted to skip the wall balls and go to the pull ups.

I made it through this CrossFit competition and finished in 2nd for the masters’ women. It was fun, but I am so glad it’s over. I honestly couldn’t have done any more work.

WHAT I LEARNED FROM TWO DAYS OF CROSSFIT COMPETITIONS

  • This is 90% mental. It’s showing up. It’s doing the work. It’s grinding through it when all you want to do is sit.
  • The rest is overcoming the physical exhaustion your body feels. It’s eating enough, drinking enough, planning it all, so you can perform.

I’m unsure if I’ll do two CrossFit competitions in a row again. It’s physically exhausting. Draining. I feel completely wiped out. I have nothing left.

I’ve gained a whole new appreciation for the CrossFit Games athletes who workout for continuous days as well as other CrossFit competitors who do multiple days. It’s a whole different level I didn’t appreciate until now.

It was fun, but I need a break!

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.

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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.

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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 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:

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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.

TIPS ON PISTOL SQUATS

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 Competitions: Recovery Tips for the Day AFTER a Competition

You’ve just done four workouts in one day. You’re tired. You’re sore. You hurt all over.

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CrossFit Competitions!

You return home and plop in bed for some well-deserved rest.

The next morning you feel it: sore to the extreme. Delayed onset muscle soreness (DOMS) which is when muscles are stressed and tiny tears occur has begun to set in and moving is not exactly fun. You got new bruises. It may be hard to lift your arms and put on your clothes or even use the bathroom!

So what can you do?

Here are some post-competition recovery tips:

  1. Hydrate. Drink plenty of water to get water to your muscles to aid and speed recovery and aid in diminishing the soreness.
  2. Eat! Eat healthy. A good balance of protein, carbohydrates, and some fat will go a long way in aiding your muscles to feel better and grow stronger.
  3. Rest. The day after a CrossFit competition should always be a rest day. Allow your body the time it needs to recover. Take a nap if you have a chance and get a good night’s rest.
  4. Massage. Massage promotes blood flow to the muscles, which will aid in your body ridding itself of lactic acid build up from the extreme exercise. Research has shown this won’t necessarily rid yourself of soreness, but you will definitely feel better afterwards!
  5. Creams. I personally use Hot Stuff to heat up my muscles. These creams ease your sore muscles and help with joint aches and pains. Cold creams work the same way in cooling down your muscles. The active ingredients in these creams are said to block the pain signals from the muscles to your body and don’t have an actual effect on the muscles themselves. Again, research is minimal in the effects of these creams so try it out for yourself and decide.

Let’s face it: depending on the competition, you just put your body through movements you’ve never done before, heavier weights than normal, a lot of moves, and multiple workouts. You’re gonna feel it.

The Results & Benefits of CrossFit Competitions

It does get better the more competitions you do. It’s like any stressor on the body; the more you do it, the more your body adapts. Give your body the time it needs to perform the miracles it does best.

Follow these simple tips above the day after a CrossFit competition and in a few days you’ll be back to “normal”–only stronger, wiser, and better for having done something not a lot of other people choose to do to themselves!

Happy competing!

Crossfit: Whiteboard Classic at CrossFit Arvada

Jumps in Crossfit

Crossfit Madness: This weekend was the Whiteboard Classic CrossFit Competition at CrossFit Arvada, a suburb of Denver, CO.

My partner & I entered the female/female scaled division. We did pretty good until the third workout or WOD, which involved a sandbag hoist–something neither of us has ever done before. We had to sit on the ground and pull a 50 pound sandbag up to the ceiling and lower it back down.

The learning curve was substantial & we lost our placing because of it. It was also brutally hot out–near 100 degrees most of the day. I’ve learned I don’t do well in the heat

It was a fun day though. A group of us from CrossFit Endure showed up & had a great time encouraging one another, cheering, and congratulating the personal wins.

REASONS TO ENTER A CROSSFIT COMPETITION

One of the reasons to enter a CrossFit Competition is it forces you to do things you wouldn’t do otherwise (like the sandbag hoist).  It takes your comfort zone away and before you think about it, you just do it!

For me personally, this CrossFit competition taught me that I can jump a lot higher than previously thought, and I do better in the cold. And once I get tired everything goes.

There’s nothing easy about CrossFit competitions.  Doing four workouts in a day is brutal. Add in other factors such as the weather (heat), slight body tweaks here and there (pulls and strains), and challenging equipment at a location you’ve most likely never been to and the day turns into a lot of work instead of play.

WHAT CROSSFIT COMPETITIONS DO FOR YOU

However, if you’re one of those people who thrive on diversity, live to push yourself both mentally and physically to unknown locales, and the challenge is more important to you than the win, CrossFit competitions are for you.

You’ll meet a lot of new people, get some cool swag (t-shirts, supplements, protein bars, and more), and maybe even a podium spot!

But importantly, at the end of the day, you will experience what everyone at a CrossFit competition is seeking whether they know it or not: a sense of accomplishment.

  • Doing something else others can’t or won’t
  • Pushing yourself to the extreme and to the edge of mental and physical exertion
  • An indescribably boost psyche that will get you through the tough challenges of your life

CrossFit competitions are thus more than just the physical challenge of it.  For some, they’re what gets you through the rough patches in life and what will take you to the next level in whatever your goals are in life.

CROSSFIT COMPETITIONS ARE FUN!

And CrossFit competitions are fun!  An amazing community coming together to celebrate you!  What you can do.  How far you can push.  How far you’ve grown.

I challenge you to enter one today.  You’ll never know unless you try.

CrossFit: Granite Games Finish…

 

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Ring Muscle Ups

“What I need is for ring muscle ups to show up either in a competition or the Granite Games,” I remarked to my daughter.  “Then I’ll have incentive to get one.”

Well, guess what?  They showed up the next week in the Granite Games qualifier as workout #5.

I was excited.  As excited as you can get about muscle ups when you don’t have them and you need them for a competition.  And I had almost gotten one the day before.

However, going into the workout, I was sore from the week and from practicing muscle ups.  My mind was just not there.  It wasn’t my time…

I came in 83rd overall for my age group.

Not bad considering my score on Workout #5 was a big, fat zero since I couldn’t get a ring muscle up.

The last workout with dumbbell thrusters surprised me.  Surprised me because I did better than I thought I was going to do.

I entered the Granite Games on a whim.  No expectations.  Not really caring where I finished or how I did.  Just to do it…

All the workouts were hard.  Some were insane struggles just to keep moving.  But overall I learned a ton.  Had a good time with my fellow box members who took on the challenge along with me.  Progressed mentally more than anything.  Which at this point in my career is where I’m at:  breaking down mental barriers as to what I think I can and can’t do.

Final verdict:  Worth every sweat drop and bruise!

Next year?  Who knows…