training for the crossfit games

Frustrations With CrossFit Injuries

Hey all!

I have been completely frustrated with CrossFit injuries lately.

If you read my latest CrossFit competition post and watched my latest video on it, you would have seen how I strained my tendon. I had to do many sessions of muscle activation and massage, and it still is tight and weak.

Then, the following week, I had a rib head pop out, which is basically a rib out of place. Enter multiple chiropractic appointments and grunting through the pain during training.

My massages and chiropractor appointments hurt. None of them feel good. In essence, I’m paying for pain.

Which is what you do with CrossFit, too.

I’m really frustrated with my CrossFit injuries, and doubt and quitting creep in quite frequently.

I’d like to say I have the answers, but I don’t. I don’t even have any words of wisdom.

I’m giving my new CrossFit Games training till the CrossFit Open 2023. If I don’t make the quarterfinals, I may give up this dream altogether.

At some point, all of this becomes not worth it.

I’m not there yet, but I do feel it’s getting closer.

I knew this journey would not be easy; but I never thought it would be because of injuries. I thought it would be because of the work.

Follow my shaky Journey to the CrossFit Games on my YouTube channel, and I’d appreciate it if you subscribed. Thanks in advance! Subscribe today!

crossfit hero workout klepto

CrossFit Hero Workout Klepto

CrossFit Hero Workout Klepto is a fun CrossFit workout that will definitely challenge you.

This CrossFit Hero Workout consists of:

4 RFT:

  • 27 Box jumps
  • 20 Burpees
  • 11 Squat cleans at 100 lbs

This CrossFit Hero workout will have your heart racing at the end! Watch how mine went, and subscribe to my YouTube channel to follow my journey to the CrossFit Games today!

doing crossfit girl workout fran

CrossFit Girl Workout: Fran

CrossFit Girl Workout Fran is one of my favorites. It has two of my favorite CrossFit moves: thrusters and pull ups, and it’s a quick one.

I decided to do this work out for my Sunday work out because I hadn’t done it in over two years, and I didn’t want a long one or a heavy one.

It went much better than I thought! To see the highlights, check out my video, and subscribe to my YouTube channel today.

squat clean crossfit competition

I PR’ed CrossFit Benchmark Elizabeth

I’m in a rut again with CrossFit. I’ve been doing a lot of grunt work, and it’s definitely taken its toll mentally. I’ve also been struggling with programming. I follow many gyms, and lately, none of their workouts have been appealing to me — which means I program my own. Again, this is taxing. I did CrossFit benchmark workout Elizabeth on a whim yesterday because it was programmed.

Elizabeth is:

21-15-9 of

  • Squat Cleans 95 lbs for women
  • Ring Dips

And I beat my time by over 2 minutes! This was a shock to say the least, especially considering my garage was a balmy 40 degrees. I last did this workout 6 months ago, so I didn’t think I’d PR it. I can definitely say my ring dips are much better, and I pushed the squat cleans I think more. Still, it was a shock. But, when you have been doing something for so long and you’re struggling, any small victory is a win.  

I am trying to grow my YouTube channel so if you’re inclined, I’d really appreciate if you checked it out and subscribed. Thanks so much!

rowing crossfit recovery tips for crossfit masters athletes from crossfit competition

When All You Can Do is Row

I woke up today extremely sore. I had done a CrossFit Hero Workout, Lorenzo, the day before and did a HIIT workout at Orange Theory. I had no mental capacity to do anything.

Still, I got dressed like I did. I put on all my gear and headed to the garage.

I grabbed my barbell. I did one power snatch with an empty bar. Then I abruptly put the barbell back.

I hit my TruForm runner. Even that didnt’ feel good.

So, I ended up on my rower. It was the only thing that actually felt decent and that I had the mental capacity to do. So, I rowed for a bit. Did some farmer’s carry just to get up off the rower. And then I rowed some more.

There are days in CrossFit when all you can do is row.

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crossfit hero wod sisson

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!

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!

changing your crossfit programming

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.

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!

crossfit competition double unders

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.

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!

squatting at crossfit

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!

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!

crossfit competition in casper wyoming festivus games

CrossFit Competition: Festivus

In October, I participated in a CrossFit competition called Festivus Games. This was a partner competition, and I didn’t have a partner. I contacted the host, Caliber Fitness in Casper, WY, and they arranged for me a partner. We competed in the master’s division.

While it was cold, it was fun. You can see the highlights here:

And here:

We did extremely well considering my partner was new to CrossFit. We ended up in second place, and it was a good time. Plus, I made a new friend.

Check out the rest of my CrossFit competition videos on my YouTube channel, and subscribe today!