CrossFit Murph

One of my all-time favorite CrossFit workouts is Murph. Murph is a Hero CrossFit WOD, named after Lieutenant Michael P. Murphy who gave his life fighting for our freedoms in Afghanistan in 2005. One of the best things about CrossFit is these Hero Workouts. I’m still working through them, but to honor the fallen, and I can’t think of a better thing.

It’s tradition to perform Murph on Memorial Day at CrossFit boxes around the country, and it’s always fun. This year, I did it at 5 am, and although I did not PR, I did well. My daughter completed her first full Murph this year, so it was great.

The CrossFit Murph Workout consists of:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile run

It’s a killer workout that requires mental fortitude and desire to finish. For me, it’s much more than that. It’s about celebrating life, our freedoms, and those who have fought and died for them. It’s about remembering how hard life can be, but rejoicing in its blessings as well. It’s about preparing mentally for the worst, and appreciating the best. It’s about community, which is not as it once was this year, but will be happening soon enough.

If you get a chance, do this workout.  You won’t regret it.

Power Snatch CrossFit crossfitmomm.com

You’re Stronger Than You Think

If you remember about a year ago, I hurt my thumb somehow (turns out, it was just inflamed, but that’s beside the point). I quit doing snatches because of it.

For the last two weeks, snatches have been in my programming — a lot of them. So I’ve been forcing myself to do them, and I’ve been getting my ass kicked because of it.

But I realized something while hating every moment of those workouts — I’m stronger than I think.

Yesterday, I squat snatched 75 pounds for 55 reps. I honestly didn’t struggle at all. The Rx weight was 85, and I thought 75 I’d have to strip weight.

Next time, I’ll go for 80. Because I’m stronger than I think I am…

And so are you…

working out and coronavirus

My Goal: Beat Myself Up During Coronavirus Outbreak

I’ve just decided if I can’t do anything, go anywhere, or engage in normal, human social behavior, I might as well beat myself up with CrossFit. After all, I don’t have anything to go do that I should avoid soreness for.

Thus, every day, I get up trying to beat the shit out of myself. Thrusters, wall balls, lunges, long runs, bike rides, and dumbbells galore.

Why not?

What else do I have to do?

devil's press local crossfit competition Colorado hotcrossfitchick

CrossFit and Knowing More Than the Coach

When I got my CrossFit Level One certification (L1) almost five years ago, I had two motivations:

  1.  Increase my job prospects
  2.  I inherently don’t trust people. I didn’t want to hurt myself because of bad coaching.

When I started CrossFit, I was obsessed with doing all of the movements correctly. I would Google every movement and watch tons of videos when they were programmed. I did this for a solid two years, and I still do this when something shows up I want to learn more about.

So today, devil’s press was programmed for CrossFit. Devil’s press is a push up with a dumbbell and then you raise the dumbbell overhead. You can either snatch the dumbbell in one movement or you can clean and jerk the dumbbell, which is two movements. As long as it ends up overhead.

Enter my coach.

He’s been coaching maybe six months. Unsure how long he’s been doing CrossFit. I don’t say anything to coaches; I let them coach. Except when they state a falsehood. Then I have to speak up.

Today, my coach tried to tell everyone that a clean and jerk for a devil’s press was not allowed. When I told him it was, I was questioned, but more than that — I was told I was wrong and rudely told “No, you can’t” and “I’ve never seen it done that way before.” Throw in a rude tone, and the CrossFit coach was trying to make me seem like I had no clue what I was talking about. Plus, he kept insisting you couldn’t clean and jerk it.

When I told him I had done devil’s press in a CrossFit competition as a clean and jerk, I still got told I was wrong.

I was angry. I left mad. I didn’t appreciate being told I was an idiot.

Finally, the owner had to step in and tell the CrossFit coach essentially I was right. I still didn’t get an apology.

ADVICE FOR NEW CROSSFIT COACHES

Don’t Come to Class Unprepared

Know your CrossFit programming. If a movement is programmed in CrossFit you don’t know, Google it and its variations. It doesn’t take that long.

Be Nice When Questioned

Many CrossFitters think they know moves. Some are right; some are wrong. You can be nice about it either way.

It’s Not About You

“I would do it this way.”

Honestly, no one particularly cares how you’d do it. CrossFitters can do it however they want — as long as you are safe, of course.

It’s Not Your CrossFit Workout

I usually alter the CrossFit WODs no matter what. I either go heavier, or I change the moves. This is because I have my own CrossFit programming and training, and I know what I need to work on. Some CrossFit coaches take this personally. It’s nothing against you. Again, everyone is at their own place in their CrossFit journey. Honor that, and don’t berate it.

Keep in Mind the Point of CrossFit

The point of CrossFit is to be better at functional movement in the real world, to get a good workout, to feel better about yourself. Meet people where they are at. Everyone is at their own prescribed weight. Everyone can do the movement however they want. It’s their workout; not yours.

Overhead squats crossfit competition windsor crossfitmomm.com

CrossFit Ups Are Always Followed by Downs

At the beginning of the year, I felt healthy and ready to go hard at CrossFit. My injuries had all been healed, and I was well rested.

Enter January.

My dog had to go the emergency vet. The next week my grandmother died. Then I fell down the stairs and bruised up my entire left forearm.

Enter February

Then, this week, I hit myself in the foot with a dumbbell, I fell on the ice, and I dropped a 15-pound plate on my other foot.

I’ve about had it and am wondering what the hell God is trying to tell me here.

Overhead Squats Crossfit Competition crossfitmomm.com

When CrossFit Becomes Fun…

If you remember, my last CrossFit competition I came in first place.

Now that was fun.

Today, I did a REALLY fun CrossFit Wod that is called “The Chief.” The Chief is 3 power cleans at 95 lbs, 6 push ups, and 9 air squats. We did five, three-minute AMRAPs with a minute rest in-between. It was totally fun, and I got 24 rounds in.

It’s taken me almost four years to get to this point. And when I’m healthy (like now), I’m enjoying it like never before!

burpees crossfit competition crossfit DNR Fort Collins hot crossfit chicks

CrossFit: The Inherent Beauty of Soreness

There is a big difference between soreness and injury. Injury is when something hurts for longer than 48 hours, and it impedes movement or things you normally could do. Soreness lasts less than 48 hours and is a sign of progression — of change, if you will.

Soreness means you are changing — in a good way.

When I do things that make me sore, I relish it, really.

Don’t get me wrong, there are days when not being able to bend over very we

ll is downright annoying. There are days I wake up and wonder why I did something so stupid like 60 back squats at 75 lbs, 100 wall balls, squat cleans, and more at a CrossFit competition that made me regret it. And there are days when I wonder why I even do this when I don’t look like I want to look and when all I do is get injured.

But when I consider the alternative, I let the feeling pass. Plus, truthfully, I don’t think I could NOT workout.

crossfit competition box jumps crossfitmomm.com hot crossfit chicks

The Beauty of a CrossFit Workout

It doesn’t happen all that often but occasionally it does: the CrossFit Workout that is so perfect for you it’s not even funny. It was like CrossFit Open 20.3 with the perfect amount of reps. Today was one of those days.

First off, it had overhead squats, which I haven’t been snatching since my thumb injury so all of those felt so amazing. Then it was double unders, which I’m good at. I didn’t want to quit, that was how good it was.

I feel so amazing right now. Workout high, that’s for sure!

hot crossfit chick crossfit sanitas crossfit competition

Crossfit: I Am Back…

I’ve taken an unintended break, mainly because I was so angry about my body.

Not necessarily how it looks (although I’m not happy with it).

More I’m angry at having been injured all year long. So I couldn’t stand to write about CrossFit because I was so angry.

The 2020 CrossFit Open came and went. I actually did quite well, considering I was injured. To be truthful, I hated every moment of every workout.

However, I couldn’t take it anymore, so I finally went back to my doctor, who gave me the all clear again to begin working out.

CrossFit Goals

So, I’m back.

A heavy weight has been lifted off my shoulders, and I’m ready to begin again. Next week, I’ll start a new program to reach my CrossFit goals for the year:

  1. Ring muscle up in the next six months
  2. Bar muscle ups fixed in the six months after that
  3. Get stronger in back squat
  4. Get stronger in deadlift
  5. Perfect handstand walks

These are my main CrossFit goals. I have others, but these are first. In essence, I don’t want another CrossFit Open to roll my way without having these skills in my wheelhouse.

CrossFit Thrusters Open Workout 17.5 hot crossfit chick colorado

CrossFit: I Still Have It…

As most of you know, I’ve been battling injuries all year. My thumb is still not healed (could be six months from what I’ve read online), and now I caught the first of the school year cold, which has morphed into a coughing frenzy. I went to the doctor yesterday for some drugs, so hopefully that will kick this damn thing to the curb.

I CAN STILL KICK ASS IN CROSSFIT

For the last year or so, I’ve also struggled with CrossFit workouts. Most of the time, I’m only going half-speed and just trying to get through it from a mental perspective. Yesterday, I did one of my all time favorite workouts from the Open, CrossFit Open 17.5, which is:

10 rounds for time of:

  • 9 thrusters 65 lbs
  • 35 double unders

When I did this back in 2017, I held the best time for women at my box. I love thrusters and double unders. So I was excited for this one, but realistic. I’m sick, and my thumb is screwed up.

However, I beat my time by almost two whole minutes! It was cool to see that when I want it, it’s still there — even if I’m not 100%.