CrossFit: A Pivot in Strategy

hot crossfit chicks doing snatches in crossfit in colorado
Snatches in Crossfit

This week I posted on how frustrated I was with working out and then being too sore or too tired to do anything else. Well, I’ve decided it’s time to pivot my strategy after reading this article.

TAKING REST DAYS IN CROSSFIT

At the beginning of the year, I thought I needed to workout more, to push my body more in order to see the results I want to see. Well, for five months now, it hasn’t been working. I’m stronger mentally (which is important), but it’s not my primary goal.

Hence, I’ve decided to cut my workouts and take more rest days and try that for 5 months and see where that gets me. So I’m quitting HIIT workouts because, although I love them, I’m always physically exhausted afterwards, which is not why you workout.

You work out to have more energy to do the things you want to do, not the opposite.

And I’m adding in a rest day in my CrossFit routine in the middle of the week. For the last couple of months, it’s been challenging to do the whole week so I’m hoping to improve on this as well. I’m hoping to give my body and my brain the rest it needs.

CrossFit: Don’t Let the Clock Rule

In our last blog post, we talked about ignoring time caps so you can get to the part of the workout you want — the heavier weight part.

In this blog post, we’ll discuss how and why you should not let the clock rule.

BEATING THE CLOCK IN CROSSFIT

Many people get caught up on time in CrossFit. Many CrossFit gyms do as well. You’re always pushing yourself to “beat the clock.” But why?

One reason is because you’ll work harder and get more interval type training when you race the clock down. And there is a time and place of this. However, there also is a time when you ignore the clock and do your own thing.

When you’re not worried about the clock, you go at your own pace. You do the work how you want to do the work. You don’t care how long it takes as long as it gets done. You take short breaks when you need to. You go until you finish.

For me, this is how I work out most of the time. I go at my own pace. I break when I need to break. I don’t stop because it’s been 20 minutes. I go until my body says it’s time to quit. I don’t care what the clock says.

If I want to push myself, I’ll attend a CrossFit class. But mainly I push myself in CrossFit competitions or the CrossFit Open. That’s about it.

I think more people would try CrossFit and do CrossFit if they didn’t have some kind of standard to live up to, say doing 5 rounds in 10 minutes.

Try working out without worrying about the clock. See if you’re more motivated.

Fitness: My Goal is to NOT Get 10,000 Steps — And Here’s Why

hot crossfit chick at Masters CrossFit Competition at CrossFit Decimate in Colorado Springs
Masters CrossFit Competition at CrossFit Decimate

I’m beat up.

Literally.

I did a CrossFit Competition on Saturday. It was fun, don’t get me wrong. However, in my opinion, the CrossFit workouts were not balanced, and I’m paying the price for it this entire week.

I have a tweak in my hamstring (did you know there’s such a thing as hamstring tendonitis?). My shoulder hurts. I’ve been walking weird the last two days.  Trying to do workouts have been mentally challenging more than anything. And even the rower is challenging.

Today, I have no desire to workout. I have no desire to walk anywhere, lift anything heavier than my phone, or do anything whatsoever to raise my heart rate. When I take rest days (which are rare), I mean to rest.

So here’s to you, Fitbit — stay under 10,000 steps!

The Soreness Never Goes Away with CrossFit

hot crossfit chicks and crossfitmomm doing crossfit ring muscle ups in colorado
CrossFit Ring Muscle Ups

This morning I woke up. I’m pretty sure I have a calf strain as my right calf is tight. And my shoulders are sore.

I gave up long ago trying to decipher what it’s from. It doesn’t matter; I’m going to do the same movements again no matter what.

After three years of doing CrossFit, you get used to the constant soreness CrossFit causes. You expect to wake up and feel some part of your body sore, tight, or overall off. You deal with it (after all, it’s your fault you’re sore). You complain and moan, which doesn’t really help. You hobble around sometimes. Picking up items on the floor becomes painful. All you want to do is sit and rest.

However, there are days (like today) where I get tired of the soreness from CrossFit. I just would like to wake up and not be sore. Just every once in a while. To be honest, I can’t remember my life when I wasn’t like this. I can’t remember how I felt every morning before I started CrossFit training. I have no idea what people feel like who don’t choose to beat themself up constantly feel like.

Soreness from CrossFit is a lifestyle that sometimes I don’t want. I would like to wake up one day and experience what it feels like. That would be something.

CrossFit Open Workout 19.3

CrossFit Open Workout 19.3 Handstand walks hot crossfit chicks in Colorado
CrossFit Open Workout 19.3

CrossFit Open Workout 19.3 is:

  • 200 ft one arm, overhead dumbbell walking lunges
  • 50 dumbbell box step-ups
  • 50 strict HSPU
  • 200 ft handstand walk

Time cap is 10 min. 35 lb dumbbell for women, 50 lb dumbbell for men

This would have been my workout if I would have had strict HSPU. I was hoping to get at least one, which I didn’t. It would have been my first. Am I disappointed? No. Why?

I was telling my daughter who does CrossFit that unless you’re a professional CrossFit athlete, you don’t have time to work on every skill. For me, I have chosen ring muscle ups and handstand walks, which I’ve been trying to get for the past year. I am not doing anything to allow me to get a strict HSPU, and I don’t really care about them — not until I get these other two skills down. Plus, as a woman, it will take a lot of work to get them, just like it is taking hours on the my ring muscle ups, and I just don’t care about them to invest that time. How many times do they show up in a CrossFit WOD? Once. Here. In CrossFit Open workout 19.3. So, yeah, I’m good.

Although it was a short workout, I’m sore — my shoulders especially. Always something with CrossFit.

CrossFit: Knowing When to Take a Mental Break from CrossFit

hot crossfit chicks at a crossfit competition doing crossfit clean and jerks at crossfit sanitas in boulder, co
CrossFit Clean and Jerk

The more I do CrossFit, the more I realize the mental game is much more important than the physical game. Sure, you have to be in shape, but being in shape is an equalizer — the mental game is what will set you apart from others and allow you to win CrossFit competitions and just win your daily CrossFit WODs.

I woke up on Thursday with a plan to do CrossFit workouts that were simple but involved a barbell and burpees. No part of me wanted to do any of it. I was sore and just not feeling it. So, I didn’t. I just rowed and ran, a modified CrossFit Hero WOD Jerry, if you will. And I felt really good afterwards.

This was both a mental and a physical break. I could have done by planned CrossFit workout, but it would have sucked because my head wasn’t in the game. So why bother?

The Main Advantage to Doing Your Own CrossFit Programming

  • You can adjust your CrossFit programming to suit your needs. I adjust my CrossFit programming on a daily basis it seems. I get up and assess where I’m at. Towards the end of the week, I’m spent, and my CrossFit workouts often change. I believe this is the best part of doing your own CrossFit programming and of working out by yourself. Instead of constantly pushing and tweaking your body and pushing your mental game, you can take breaks. Breaks become especially important as you get older.

If you attend a CrossFit box, know when to take mental breaks from CrossFit. It’s okay to do a different workout than everyone else. It’s okay to let your mind rest, so you can attack the next workout. Doing your CrossFit workouts constantly half-heartedly is not going to benefit you in the long run. Breaks allow you to come back stronger and attack CrossFit workouts when you need to.

Uneven Load Training: Underestimating Sandbag Sit-ups

CrossFit Babe doing wall balls in CrossFit Open 19.1
Perfect Wall Ball position in CrossFit

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.