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The Importance of Grunt Work in Crossfit

Grunt work is where the magic happens. If you talk to professional athletes, they’ll tell you this. For this new year, I’m focusing on grunt work, and, to be honest, none of it is very fun.

I’ve been doing grunt work for squat snatches, deadlifts, chest to bar pulls up, deadlifts, and now ring muscle ups. Below are some of my videos I’ve made documenting this.

When you put in the work, you’ll be rewarded. Or, at least I hope so!

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Those Rare Moments of Brilliance in Crossfit

If you’ve been doing CrossFit long enough, you know that most of the time it’s just a grind. Yet, there are those rare moments of brilliance where you shine and where you love it.

Today was one of those days. The WOD was:

EMOM 15 minutes of:

  • 5 Clusters 95 lbs
  • 10 pistols
  • 15 GHD sit ups

This workout I loved and was, in my opinion, brilliant. The clusters (a front squat with a push press from the ground every time, or a thruster from the ground every time) were surprisingly easy for me. The pistols I’m working on getting deeper in my squat, and I love GHD sit ups. This workout was fabulous for me. Here I am doing a bit of the pistols:

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My Thoughts On The Firing of Dave Castro

I was very sad to hear about Dave Castro being fired from CrossFit. Although he had his quirks, he made the CrossFit Open announcements interesting. Plus, there’s no doubt the man knew his CrossFit programming. Taking CrossFit from its beginnings to where it is today is no small feat.

If there’s one constant with humanity, it’s that things change. Still, that doesn’t mean we have to like it or even accept it. All it means is that we move on from here. CrossFit will go on. The question is: will it be better or worse? Only time shall tell.

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CrossFit Hero WOD Klepto

I recently did CrossFit Hero WOD Klepto. Named for U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, who died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire.

This CrossFit workout consists of:

4 Rounds for Time of:

  • 27 Box Jumps
  • 20 Burpees
  • 11 Squat Cleans (100 lbs for women)

This was a fun workout that was relatively short for a CrossFit Hero WOD (known to be grueling, long, and mentally taxing). Squat cleans take time, but the other moves are simple. Have fun with this one!

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PR’ED CrossFit Open Workout 21.1

Today, I re-did CrossFit Open Workout 21.1. This was the first time wall walks were programmed in the Open. The CrossFit workout is:

15 Minute Time Cap:

  • 1 wall walk
  • 10 double unders
  • 3 wall walks
  • 30 double unders
  • 6 wall walks
  • 60 double unders
  • 9 wall walks
  • 90 double unders
  • 15 wall walks
  • 150 double unders
  • 21 wall walks
  • 210 double unders

I smashed my old PR and surprised the crap out of myself. It’s always a good day when you PR.

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CrossFit Hero Workout Sisson

I went to the gym today and did CrossFit Hero WOD Sisson. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

His Hero Workout consists of a 20-minute AMRAP:

  • 1 rope climb
  • 5 burpees

  • 200 m run

And wearing a weight vest.

This workout was plain fun. I almost didn’t do it because I was hesitant that I would be able to do this CrossFit Workout with a weight vest, but it wasn’t all that bad. I did extra rounds because it was just plain fun. Try this workout out for size when you can!

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Changing your CrossFit Programming

As I mentioned yesterday, I did Barbara Ann. The next day I had planned another heavy leg workout, but when I woke up, I knew I couldn’t do that. So, I had to come up with one that was all upper body. I did some ring dips, strict pull ups, and dumbbell push press.

I was a bit disappointed because I wanted to do the others more; however, the beauty of CrossFit is that there’s always another day to do the workout.

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Crossfit Girl Workout: Barbara Ann

Barbara Ann is a new CrossFit Girl workout that was just released almost a year ago. This new workout consists of

5 Rounds for Time with a mandatory 3 minute rest between each round.

  • 20 Handstand pushups
  • 30 Deadlifts (135/95)
  • 40 sit ups
  • 50 double unders

I did this workout on Monday, and it took me 41 minutes. I hate resting in CrossFit workouts; I just do. If it hadn’t have been a Benchmark CrossFit workout, I would have skipped the rest.

However, I didn’t think much about this workout; until today. I woke up, and my quadriceps are killing me. It’s painful to go up and down the stairs. I’m assuming the deadlifts got me. It as a lot of volume, and as I get older, my body just can’t recover as well from this.

It was a fun workout that I’ll definitely do again.

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The Difference a Squat Makes

As most of you know, CrossFit Girl Workout Grace consists of 30 clean and jerks for time with the ladies at 95 lbs and the guys at 135 lbs. Last Friday, at our CrossFit gym, we did 30 squat clean and jerks at 105 lbs for the ladies and 145 lbs for the guys.

Let me tell you the difference a squat makes: a BIG difference. That extra little movement not only takes extra time, but it’s infinitely harder and more work. Plus, add on the extra 10 lbs, and it’s a whole different workout.

I finished in under 9 minutes, but it was definitely hard.

CrossFit programming at its finest!

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4 Tips to Overcome CrossFit Burnout

When you first start CrossFit, you are 100% committed. You show up to class even when you are sore or when you ripped the previous day. You go no matter how tired you are or how many bruises you have.

However, after a few years (I’ve found about three), you begin go experience CrossFit burnout. So what can you do? Keep reading below for four tips to overcome CrossFit burnout, and contact me for SEO CrossFit services today!

WHAT IS CROSSFIT BURNOUT?

Burnout of any sort is when you are exhausted, both physically and mentally from an activity. It’s usually a reaction to prolonged stress. You feel tired, you are cynical, and you lack motivation. With regards to CrossFit, you get to the point where you don’t want to go, and if you do, you half-ass the workout and then feel guilty for doing so.

4 TIPS TO OVERCOME CROSSFIT BURNOUT

Scale It Back

Scale it back means you take a week and choose CrossFit workouts that are easy and have your favorite movements. This keeps you moving rather than sitting for an entire week. This can mean you focus on running or rowing — primarily cardio exercises perhaps. Or, you put down the barbell for a week and do bodyweight movements only.

Take Deliberate Rest

For hardcore CrossFitters, taking days off can be challenging. After all, every WOD sounds good. However, you should schedule in rest days and stick to them. While active recovery is good, you should still schedule in at least one day where you don’t do any sort of exercise besides your daily life.

Realize It’s a Mental Game

When you’ve been doing CrossFit for over three years, it becomes a mental game. You most likely can do all of the movements, but there are days when you probably don’t want to. Here, realizing that it’s all mental can be helpful. On these days, you just go to the gym and zone out. You do what you can do, and forget about the rest.

Try Programming for Yourself

The beauty of programming CrossFit for yourself is that if you wake up one day and you don’t want to do wall balls or snatch, you don’t have to. Here, you have the ultimate control. You can truly listen to what your body (and your mind) is telling you and choose the movements you feel like doing. This is not the same as cherry picking CrossFit workouts. You still do the moves you loath, but you do them when you have the mental fortitude to do so.

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Check out the my CrossFit competition videos on my YouTube channel, and subscribe today! My goal is to get to 100 subscribers soon. Thanks for subscribing!