U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.
His CrossFit Hero Workout is:
400 m run with medicine ball
25 weighted pull ups
400 m run with medicine ball
25 handstand push ups
400 m run with medicine ball
25 chest-to-bar pull ups
400 m run with medicine ball
This was a great workout to do without utilizing a barbell. All body weight movements with added weight. Fun to do. A great recovery workout. Perfect at home workout as well.
I can’t believe it’s been three years doing CrossFit. It seems like such a long time when spoken out loud, but in my mind, it doesn’t seem that long at all.
I had no expectations going in. I began CrossFit because, honestly, I was at a level of fitness that wasn’t progressing doing the typical “gym routine” of exercise classes, cardio, and circuit training machines. My personal trainer suggested I try CrossFit — which I did — and I was immediately hooked.
CrossFit has grown into a lifestyle for me. I can’t imagine life without it, honestly. My life beforehand seems dull without it.
After three years of CrossFit, I’m happy with where I’m at except for one thing: I don’t have my ring muscle ups. It’s a bit depressing really.
So what did I get from 3 years doing CrossFit?
What 3 Years of CrossFit has done for me:
Given me an amazing sense of accomplishment. I’ll never forget the first time I climbed a rope or got my first pull up. Feats of strength most women only dream of — and I did them.
Given me a body I never dreamed I’d have, didn’t think I ever wanted, but now that I have it, I can’t imagine not having it.
Given me a self-confidence that intimidates others (so I’m told). I know what I want, and I either go do it or go get it. There’s nothing in-between.
Given me a focus that allows me to accomplish an amazing amount of work in a short time period.
Opened up possibilities of what is possible. I’ve learned everything is possible if you can overcome your mental barriers.
Honed my competitive skills. I love to compete, and I think I’m better at competing since starting CrossFit.
Made me different. We’re all unique in our own ways, but there’s something about those who CrossFit that is different than others. I not only look different; I am different.
Given me a determination that translates to all areas of my life. When I set my mind to do something, it gets done.
CrossFit is a Lifestyle
CrossFit is definitely a lifestyle. A lifestyle 3 years ago I never would have imagined or thought I needed.
Now, I need it like the moon needs the sun to shine. I’m smarter about it. Don’t go so hard. Try to minimize the tweaks and such. Because I want to still be CrossFitting in 15 years.
Yesterday, I did a workout that was 5 minutes of work with 5 minutes of rest for three rounds. It involved a 400 m run, pull ups, and a bike. It was a great workout and I really pushed myself.
Today, I just finished a workout of 30 power snatches, 1 mile run and then 30-20-10 reps of kettlebell swings and thrusters.
Both were great workouts. But the first one I pushed myself, went really fast, but had rest. The last one I concentrated on doing the reps of the snatches, a run, and then directly into the other reps with no break except to change weight on the bar.
Both felt great but I got different benefits from them.
BENEFITS OF MODALITIES IN CROSSFIT
Mental conditioning. Knowing a rest was coming allows you to push yourself more because you know you get a break. Knowing you don’t have any rest is more of a marathon/pace workout where you don’t want to run out of steam too quickly.
Physical conditioning. You need to work all your metabolic pathways (Short distance training- anaerobic training and Long distance training- aerobic training), which makes you better at both.
Constantly-varied, high-intensity workouts. The reason CrossFit is so successful is it is constantly-varied and you get an amazing workout. You constantly keep your body guessing as to what it will be working and you never get bored, so you’ll be more likely to stick to your exercise routine.
Pushing yourself is important if you want to progress. Equally important is finding your pace and sticking it when you need to–so you can push your long-distance (aerobic training). You need both in constantly-varied movements to accomplish your fitness goals. Happy Training!
Any WOD (workout of the day) under 10 minutes is not my cup of tea. This is why I often don’t place at CrossFit competitions because due to time constraints most of the workouts are under 10 minutes. Any workout over 20 minutes I do good at and if it’s a competition, I usually win.
Today’s Workout was a 20 minute AMRAP (as many rounds as possible) of power cleans, burpees, and a run. This WOD was fun! It was light enough weight (95 lbs) and a good number of reps (7) to keep you moving. Naturally, when 20 minutes came, I didn’t want to stop. So I didn’t.
And because I was working out by myself and there’s no class after mine I didn’t have to. I just kept going.
Yesterday, I competed in a CrossFit competition called Project Uplift 4.0 (the 4th year of this event). I got placed on a team last minute whose other teammate couldn’t compete. It was a team from CrossFit Miramont, which is where I started CrossFit about 2 1/2 years ago.
This year the teams for this CrossFit competition were 4 person–2 guys and 2 girls. I competed last year (my first CrossFit competition) and it was only teams of 2, same sex.
I didn’t know my teammates. They were nice, however. The competition was fierce. We had a strength challenge of 1 snatch, 2 hang snatches and 3 overhead squats. I did okay in this.
The next one was an AMRAP of 16 minutes that did not play to my strengths. Toes to bar, pull ups, dumbbell box step overs, and devil’s press. All the moves were brutal. Add in the 90 degree heat, and it was definitely challenging.
During Workout #2, one of my teammates had to quit the synchronized deadlifts with his partner because of his back, so we came in last in that event.
The Floater was a bike and a run–the only one I crushed.
Overall, fun day and a great CrossFit competition. They had a lot of vendors and a ton of stuff for the kids to do. My son played in the bounce house all day long. I hardly saw him. And he came home and passed out (as did I). My daughter was my official photographer (of which you see her work here). Fun.
Such a fun venue. It’s outdoors at Whole Foods Market, so amenities (and by amenities I mean coffee) is close by. Indoor bathrooms. Definitely do this one again next year. I was a bit sore this morning but not too bad.
Thanks, Miramont, for the last minute nod. It was a blast!
Here are Tips for Outdoor CrossFit Competitions:
Sunscreen. Use it often and frequently.
Drink lots of water. More than you think you’ll need. Dehydration is a real threat.
Sunglasses. The CrossFit competition will be brutal without a good pair of sunglasses.
Flip flops. At the end of the day after sweating so much, free your feet! Bring flip flops.
Cooler. Cool drinks will be the key to staying hydrated, feeling satisfied, and feeling upbeat as the day goes on.
Damp clothes throughout the day to stay cool.
A generator if you’re going all out with a fridge, microwave, and fans.
Tents. This is a must to stay out of the sun.
Chairs. This is an ABSOLUTE must. Sitting on the ground sucks.
Food. More than you think you’ll need. This goes for drinks as well.
Eat. Even if you don’t feel like it. You have to or you won’t make it.
Book. You’ll have usually at least an hour between heats. Having something to pass the time makes a huge difference. I finished my car book finally. It was good.
Arrive early. I can’t tell you the difference a good parking place means at the end of the day when you can barely walk to your car.
Have fun! It’s not about winning. It’s about doing things you normally wouldn’t do and challenging yourself and having fun! Otherwise, you are wasting your time.
I had such a fun day with my teammates and my kids and all the other competitors. We raised money for Kids at Heart, an organization that supports foster and adoption families. When you combine CrossFit and a cause, amazing things happen. Awesome!
For the past 2 months or so, I’ve been extremely unmotivated to do CrossFit. My arm was messed up for a while (it’s much better now). I got frustrated with ring muscle ups. And I’ve been fighting bloating issues for two weeks out of every month–which leaves me feeling drained and blah.
Tips to Regain Motivation
I’m at the point now I need to get re-motivated. So how do you do that? Here are several ideas I’ve had:
If you don’t feel like working out, don’t. The workout will only be half-hearted and you’ll leave feeling like you wasted your time.
Do a different sport. Run, swim, basketball, biking, hiking, soccer, etc. Do a different activity that takes you away from the barbell.
Hire a private coach. Nothing is more motivating that having to show up and do what you’re told. Try a couple sessions for an added boost.
Get an accountability partner. Nothing pushes you like someone else. Set a time and place and show up and do the work!
Finally, let time pass. Soon enough, circumstances will change and a switch will flip. Try not to get impatient and let time do her thing.
Am I there yet? No. Still muddling through the days one at a time, but I know it’ll come again.
After all, the CrossFit Open is 6 months away. That’s my motivation…