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!
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.
I am investigating nutrition coaching. Mainly to form an eating plan for life. Secondly, to try to put the finishing touches on how I want my body to look like for life.
I had a preliminary meeting with Colorado Nutrition and has my body fat, lean muscle mass, and BMI assessed. It’s been a year since I’ve done this.
The results were surprising.
In the last year, I’ve gained 10 pounds, and I thought mostly in fat. However, it turns out my body fat percentage is only 11.3%. My BMI is 21.0. I only have 15.2 pounds of fat on my body.
Still, all of my fat is around my belly, and I don’t like how I look. I’m trying to figure this out, so I can enjoy all of my hard work instead of be so critical of how I look.
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!
I recently came across an article about how CrossFit women should be proud of their bodies, have less body issues than other women, and are strong. It was written very definitively about how women who CrossFit love their strong bodies.
I’m here with the counter-argument: CrossFit women have just as many body issues as other women (maybe more so since our bodies do change significantly when you continue with CrossFit). We struggle just as much with nutrition and food choices. We do care what we look like in terms of makeup. Clothes shopping is much harder with a CrossFit body.
There is one difference NOT noted in the article:
CrossFit women have a love/hate relationship with their bodies that other women do not.
jealous or think we look gross. Men look at us like men look at other women — they just stare longer since we DON’T look like other women they see too often.
It’s a fact if you lift heavy weights, you’ll gain muscle. Muscle is bulk. You will look different than your average woman. Some women I know quit CrossFit because they don’t like what CrossFit does to their bodies. Anyone who tells you you won’t bulk up is lying to you. This is part of accepting your body as it does gain muscle. And this is part of CrossFit.
Go into CrossFit with your eyes open. Learn about it. Read and study about lifting weights. Read about the metabolic pathways. Then decide if CrossFit is for you.
You all know I love CrossFit. I love what CrossFit does for me. I love how my body looks. But that doesn’t mean it’s not a struggle to accept how I look, to not be critical, to think I’m fat, etc.
We all have baggage we carry from childhood into adulthood and from society. It’s a mindset we all have to overcome.
At my last competition, the Turkey Challenge, we had a WOD with sandbags. I fell in love — so much so I bought two sandbags from Brute Force for myself for Christmas. One I filled with 35 pounds and one with 62 pounds.
Filling sandbags is not as easy as it sounds. Here are the steps and methods I utilized:
Sandbag training is utilized for unstable load training which is the ability to unconventionally move or lift an odd object that is unstable or has an uneven load efficiently. This type of training provides a much more dynamic and challenging training experience. You must engage your body’s stabilizer muscles, building coordinated strength and balance throughout your entire body.
Unstable load training is definitely challenging, no doubt about it. And fun. Once I’m healed from my surgery, I can’t wait to get started!
For the third year in a row, I’ve celebrated Thanksgiving by doing a CrossFit WOD called
Murph. A hero workout named for Lt Michael Murphy, who died in Afghanistan serving our country, it consists of:
This is one of the most famous CrossFit workouts and is traditionally programmed for Memorial Day around the country. However, I began doing this on Thanksgiving as well three years ago to commemorate the Fallen.
The weather was perfect: 55 degrees and sunny. I invited one friend and it was him and me who performed it. It was fun. It wasn’t my best time, but I wasn’t pushing all out. It was, again, just doing the movement and enjoying life. Thank you to all who have served our country and especially to those who have made the greatest sacrifice and given their lives. Words are not enough.
I never realized the importance of having moves you dominate in CrossFit until my last competition. Called in your wheelhouse, these CrossFit moves are vital to winning workouts and, if you compete, to competitions.
CrossFit moves in your wheelhouse are moves you dominate every time they show up in a workout — moves you are really, really good at. I made up time in my CrossFit competition when one showed up in one workout, and I won the event where both moves were in my wheelhouse.
In CrossFit, advice is often given on how you need to focus on the moves you’re bad at, so you improve those. This is true. However, you need to make sure you don’t forget NOT to practice the moves in your wheelhouse, so you don’t lose those in sacrifice to others.
The fact of the matter is: you will improve those moves you’re not so good at, but they will never be like the ones you’re naturally good at, the ones you like, the ones you dominate.
As you can see, I’m not very good at most CrossFit moves. But these ones are popular and when thrown into a CrossFit WOD can make all the difference whether you win or lose.
CrossFit is constantly-varied, functional movements at high-intensity. Every CrossFit workout you do, you’ll get better. Know what you’re good at and add to them if possible — all the while improving all the other CrossFit movements. This is the key to winning at your box, in your heat, in your mind, and at CrossFit competitions. Good luck!
Last night, I went to bed at 6:30 pm. I was physically exhausted — something I am definitely not used to.
After a 2-day CrossFit Competition, and I worked out yesterday morning with no rest day (I squatted and did a workout with a run, hang power snatches, and burpee box jumps), I was dragging all day at work and when I came home, I was tired. I couldn’t even eat dinner. I just went straight to bed.
CrossFit Competitions will wear you out — emotionally and physically. You want to do your best, you’re disappointed when you don’t do your best, you stress over the details like the drive down and when to eat, and then there’s the actual workouts themselves, which are bears to get through.
All of this equals exhaustion. When this happens, listen to your body and get some rest. Sleep is so important with CrossFit to let your body heal, recover, and rejuvenate. Here’s my advice after a CrossFit competition or some other grueling workout, such as a Tough Mudder or Spartan Race:
The whole point of CrossFit competitions is to learn from them, push yourself, and be proud of your achievement. You probably won’t win them all. But within each competition, there will be a personal victory — either a move you did you didn’t think you could do or a workout you annihilated.
Keep in mind why you compete in CrossFit, and you’ll just keep getting better and better.
My Journey to the CrossFit Games 