Today was a sandbag workout.
I decided to sub 30 v-ups for 30 sandbag sit-ups, mainly because I like sandbag sit ups.
Well, this was a mistake.
They were a lot harder than I thought and 30 of them about killed me. But it was good.
Lesson learned: subbing sandbags for other movements may not be such a good idea after all.
I’ve been taking private lessons for over six months now to get my ring muscle up.
And I’m close.
Yesterday, my coach gave me a boost, and I did 10 ring muscle ups with his help. I definitely felt more confident, especially in the catch.
And it was fun!
The reason I do CrossFit is because I don’t ever get bored with it. And ring muscle ups are definitely not boring.
It’s been a long time coming, but I can’t wait for that moment when it happens!
Today I did Diane: 21-15-9 reps of deadlifts at 155 and handstand push ups. I was 4 minutes behind my PR (personal record) of a year and a half ago. And I thought I was pushing it.
The only thing I’ve PR’ed lately has been DT — only because DT is heavy weight.
I’m stronger than I was a year and a half ago, but not faster.
VO2max declines with age (about 2% per year after age 30), which measures the body’s efficiency at producing work. I’m doing HIIT workouts to try to increase this VO2max and stop the decline — or at least slow it down — but we’ll see.
If I enter CrossFit competitions with no master’s class, odds are, I won’t even place. There is a big difference between 28 and over 40. This is fine, but it still is a hard pill to swallow.
My consolation? I’m still moving, still improving, still being challenged, and still striving to be my best. CrossFit is a competition against myself. That’s all that matters.
I’ve done at least two dozen local CrossFit competitions, and usually in each one, there are some of the same pitfalls:
From an athlete’s perspective, I’ll return the following year to one with good programming, one that’s run efficiently, and one with at least judges who do CrossFit. I’ll stay clear of the ones where lackadaisical attitude toward the CrossFit competition by the box ruled.
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.
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.
This morning, I deadlifted.
No part of me wanted to deadlift. I had done a HIIT workout the day before, ran 3 miles, and was sore.
But I did it anyways.
It got me thinking, “What part of me does these things when I really don’t want to?”
Push through your mental blocks to accomplish your dreams; no one else will accomplish them for you.
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:
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.
You should try sandbag training if you haven’t. You’ll be surprised at how hard it is and how fun!
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.
5 Rounds for time:
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!
The CrossFit Games is not your average athlete. The CrossFit Games’ athletes are professionals who work out many hours every day. Most have professional coaches who do their programming.
I CrossFit once a day. I take rest days. I push myself but smartly. I strive and am competitive but am okay if I don’t win.
It’s hard at this moment to quantify CrossFit and what it means to me. But this is my attempt.
My Journey to the CrossFit Games 