Lessons From CrossFit Open…

The Open pushes you to do things you normally wouldn’t.  It’s a gauge of where you are fitness wise.  It exposes your strengths and your weaknesses.  It drives you to do better next year.

18.1  My best performance.  It played to my strengths:  long, short repetitions of movements, and pure mental game.

18.2  I PR’d my clean.  Strength is something I always have to work on, which just takes time.

18.3  I’m closer to a ring muscle up than I thought.  I almost had one, and I’m confident I’ll have one soon.

18.4  Handstand push ups.  I learned I’m not as good at these as I thought I was.

18.5  Chest to bar pull ups.  I know I’m not good at these.  Last year I could only strict them.  This year I kipped them.  Another weakness to work on.

I’m very competitive for my age group.  Next year, I’ll be near the top.

Overall, this was a challenging year.  If I could have done all the movements, I would have enjoyed it.  Instead, frustration reigned and by the end, I just wanted to be done.

What I’m looking forward to:  doing some competitions, Murph, improving Olympic moves, getting stronger, getting my final pieces in place, dialing in my nutrition, and continuing to improve daily.  That’s what CrossFit is all about.  Being healthy.  Using your endorphin rush to fuel the crap in your daily life, and thriving despite adversity.

The year ahead couldn’t be brighter!

Image result for end of crossfit open

After Five Weeks, the Open Has Come to a Close…

I finished 18.5 last night and felt horrible.

I had to sit down for 15 minutes and then eat something.Open 18.5

Still, I felt bad.  I usually never feel bad after a workout.

I think it was a combination of things:  stress, anxiety, pressure, my wrist sprain, odd workout times for me, pushing hard on 18.5, etc that my body protested.

I came home and took a bath.  Laid down.  Felt a bit better…

The Open this year was tough.  Very tough.  Demoralizing in a way I haven’t been in a long time.

Training begins now for next year.

I’m unsure yet how much of a break I’ll take first.

Right now, I’m just enjoying it being over.  I’m awaiting Wednesday when I find out my final place in the region.  I know it’s better than last year and that’s all I could have hoped for…

 

“Four Months from Now, Will You Care About Your Open Score?”

This was the response of an athlete at my box when asked whether or not she’d re-do the workout or not.

At first, I agreed.Image result for crossfit open 18.2

However, it has kept coming up in my mind over and over again–a nettle that won’t let go–because deep inside I don’t agree.

The Open for me is about doing the best I know I’m capable of.  This entails re-doing the workouts because there is a learning curve–especially to movements such as the hang dumbbell clean that is not all that frequent of a movement in CrossFit programming.  If I have an opportunity to do better, I’m gonna take it!

This applies to all aspects of my life.  I always strive to do my very best in everything I do because I care about my work and the results.  I want to learn to do things better.  I want to be a better parent.  A better wife.  A better employee.  A better member of society.  A better writer.  A better CrossFitter.  A better person.  This involves practice.

I re-did 18.2 and 18.2a today.  My goal was to do 18.2 30 seconds better.  My goal for 18.2a was to clean 5 more pounds.

I met both of these goals–almost exactly.

All because I knew I could do better.

If I don’t try when I know I have more in me, I’m letting myself down.  And for me I can’t live with that.

So to answer the question:  I care and I will care in four months when the lights dim and the hubbub diminishes what my Open scores were.  I want to do my very best in this competition.  For myself.  To verify in my mind all my sacrifices are worth it.  It’s important to me.  Don’t get me wrong–I’m always in it to win it.  But the competition is within.

Challenges and goals.  Some met, some not.  But always doing my best.  Till the day I take my last breath…

Friday Night Lights

Image result for crossfit open 18.1

I just returned from doing CrossFit Open Workout 18.1:

AMRAP 20 min:

8 Toes to bar

10 dumbbell hang clean and jerks

12 calories on the rower

My score:  267

It was okay.  I wanted 10 rounds and didn’t quite get 9 rounds.  I may re-do it, but I’m unsure.  The row seemed to go on forever.

The atmosphere was great.  We all supported one another and cheered one another on.

Still, something was missing, and I can’t put my finger on it.  It was different than last year.  I think I had all this hype built up in my head, and it was a bit of a let down.  I’m unsure.  I have such high expectations of myself, and I was disappointed in how I did.

All I know is the Open is different for me this year.  It will probably be different next year.  And the following…

Tips to Crush the Open…

Jingle 6Today is the day a lot of us CrossFitters have been waiting months for.

18.1.  The announcement.  What will it be?

I’m not here to predict (we’ll all find out soon enough).

I’m here to offer up tips and advice so you can “crush” the Open.  We all have different goals for the Open and different ways we’ll crush it.  Some of us it’s doing all the workouts RX (or as prescribed).  Some of us want to beat our score/rank from last year.  Most of us want to test our fitness against others.  Most of us want to do our best.  So read below for tips to achieve your best:

  1. DON’T CHANGE ONE THING!  Keep your workout routine the same and approach this WOD the same.  Eat the same way.  Sleep the same way.  Workout the same way.  It’s just another workout.
  2. DON’T IGNORE THE MENTAL GAME.  Understand what you can control and what you can’t.  You can’t control others.  You can’t control what the WOD will be.  You can control how you perform.  Don’t psych yourself out over this.
  3. BE IN IT FOR THE LONG HAUL.  This is a 5 week competition in essence.  5 workouts you need to do your best on.  That being said, there will be one or two workouts that will play to your strengths.  Maximize these.  There will be one or two workouts that won’t.  Minimize the hurt potential on these.  Go into each WOD thinking you will crush it.
  4. WAIT TILL AFTER WEEK 5 TO CELEBRATE.  Have a beer after week 5, not week 1, 2, etc.  Don’t waste a day or two of training because you’re hungover or ate junk food.  Respect the process.
  5. SLOW AND STEADY WILL WIN THE RACE.  Don’t be so hyped up with the hype that you go all out in the first 2 minutes of the workout and then have nothing left.  Be conservative.  Your score will reflect your patience.
  6. HAVE FUN!  Most of you will do this on Friday Night during Friday Night Lights with the community that drew you to CrossFit in the first place and the reason you keep beating up your body day-in and day-out.  Enjoy the party.  The atmosphere.  The camaraderie.  The magic that happens once a year.

I keep telling myself to breathe and relax because I REALLY want to beat my ranking from last year.  I’m trying to sleep enough.  Eat enough.  And not do anything stupid.

Believe in yourself.  Because in the end that’s all that matters.

One Week Till the Open…And I’m Getting Anxious…

I usually get anxious right before competitions.

But a week before?

I’ve spent the last year preparing for the Open.  One whole year of my life.

I’m stronger.  I’ve improved all my skills.  I’ve added new ones.

But I don’t have all the skills.  Nor all the strength.

And that worries me.

All it takes is one move to show up that

1) I either don’t have or

2) I suck at

And everything I’ve worked so hard for is thrown out the window.

My body has tweaks here and there.  My right fingers are swollen.  My right calf is tight.  My massage guy is sick.  My muscle activation lady is sick.  I know my glutes are tight.  I am bruised from Jason.

I remind myself that I choose this.

Why?

Because it gives me something to cling to when there’s nothing else in my world to cling to.  It’s the constant and the rock in my life when all else is a storm.  It’s something to strive for.  To achieve.  And to keep achieving.

It’s a passion.  And passion is so rare in life that when you find it, you cling to it with everything you’ve got.  You don’t give up.  No matter the pain.  The frustrations.  The defeats.  You keep going.  One step at a time.  With the belief great things will be achieved…

Image result for footsteps

2018 CrossFit Judges Course

Every year in order to judge CrossFit athletes at all levels you have to take CrossFit’s judges course.  It’s an online course with modules that teach you correct movement standards, competition faults, and aids in counting reps of movements.  The movements involve squats, presses, pulling, hanging, and other miscellaneous movements.  It costs $10.

Having just finished it, I would say it gets easier with time as a coach, but it’s still tricky enough that you need at least an hour or probably closer to two to make it through the course in one sitting.

Counting others’ double unders takes much practice and if you’re rusty, now’s the time to start practicing.  You also get the chance to catch others’ mistakes.

I love doing this course because inevitably you always learn something or remember a nuance you forgot.  Plus, every year it changes based off of what you’ll probably see in the Open so it’s a great aid in guessing the workouts.

Even if you don’t plan to judge, this is a great review and one not to be missed!

Happy learning!!