Choosing How Long Your CrossFit Workout Is

CrossFit Power Cleans

I’m best at the long game.

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.

The Best Part about Working Out Alone:

  • I set the time.
  • I start when I want.
  • I finish when I want.
  • It truly is my workout.

CrossFit Competitions: Project Uplift 4.0

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.

CrossFit Snatch
CrossFit Snatch

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!

CrossFit Hero WOD: Manion

Today I did Manion, named after First Lieutenant Travis Manion who was killed in Afghanistan in 2007 serving our great nation.

 

Manion consists of:

7 Rounds for Time:

  • 400 m run
  • 29 back squats at 95 lbs for the ladies

Tips for CrossFit Hero WOD Manion

  • Easy to do from home if you have a squat rack and some weights.
  • At about round 5, my legs started protesting.
  • I broke up the back squats every round just to have a bit of a break.
  • Great leg workout and a good one if your arms are injured or you need a rest from upper body work

Fun workout!

 

CrossFit: How to Re-motivate Yourself

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.

Staying Motivated

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…

CrossFit Barbell
CrossFit Barbell