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%.
It’s been all I can do to keep up with my CrossFit for the last few months. Every day it seems has been a challenge just to get it done. Between being sore all the time and my run still not where it needs to be, I’ve been questioning again why.
Until yesterday when I crushed DT.
DT is a CrossFit Hero Workout I’ve done before. It’s insanely hard and is a test of strength.
CrossFit Hero WOD DT is 5 Rounds for time of:
12 Deadlifts 105 lbs
9 hang power cleans
6 push jerks
It’s always been the hang power cleans in the CrossFit Hero Workout at 105 lbs that have gotten me.
Yesterday, I did this CrossFit workout with no expectations. Then I cut 7 minutes off my previous time. It gave me hope that all this work is doing something because most of the time I feel like I’m wasting my time.
After 3 1/2 years of doing CrossFit, it’s rare when you PR it seems. But yesterday I did. And it was a PR that meant something.
So as I was doing CrossFit Hero Workout Luke, I realized I would set no record. I’m still not recovered from running injuries so my runs all suck. I just can’t go above a jog most days. But, I needed a long workout, and I needed to run.
At this point I realized everything in CrossFit for me is mental. Sure, there are things I can’t do physically, but after 3 1/2 years of CrossFit, it’s hard just to do it any more. That’s why for me, victory is in the doing, not in the setting a good time or beating others. I save that for CrossFit competitions, but even those sometimes I’m not in it to win it.
I’m in it to do it. That’s all I can do right now. And I’m happy with that.
DOMS or delayed onset muscle soreness is real. DOMS is the soreness felt after working out, and it usually sets in 24 to 72 hours after your workout. No one is sure exactly what causes DOMS, except for the fact that you’re injured your muscles and they are repairing (which is how you get stronger).
Today, I feel worse than yesterday after my three-day CrossFit competition over the weekend. My lats, my core, and my arms mainly. My legs were sore at the beginning of the competition, but the last two days of the CrossFit competition were arm-heavy exercises, and I’m definitely feeling it.
The thing with DOMS is you just have to endure it; there’s not much you can do to help it. It hurt to sneeze yesterday, and I couldn’t scratch my back. We’ll see how today goes.
Two days ago, I did a CrossFit Hero Workout called Coe, a seemingly simple CrossFit WOD from looking at it:
Ten rounds of
10 thrusters at 65 lbs for women (95 for men)
10 ring push-ups
I finished in under 20 minutes, which is short for a CrossFit Hero Workout and didn’t think much about it — until the next day when every time I went to lift my arms over my head, it hurt.
That same day, I decided to do Flight Simulator, a Crossfit Notable workout that involves jumping a bazillion double unders. I didn’t think much about this either — until the next day and my right calf was seized up again.
Incredibly, this didn’t bother me. What bothered me was the next day when my shoulders were still sore and my right calf was even worse. It was at this moment I got completely fed up.
I can’t run. I can’t jump. And I can’t do a bazillion reps without thinking about it first. This is what is bothering me. Everything I do from now on has to be strategically planned. God, this sucks.
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.
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.
I remember a few years ago when I first started CrossFit that I would get frustrated when I got time capped. Some CrossFit boxes are particular about this and become upset if you keep working out after time is called. That would just annoy me.
CrossFit and Time Caps
Being time capped in a CrossFit WOD was particularly irksome when it was one that climbed in weight, and I wouldn’t get a chance to try the heavier weight.
Today was one of those CrossFit workouts where the weight climbed, but today (like most of my workouts), I ignored the time cap. I got to do the heavier weight (in today’s example, it was thrusters), and I got to do a bunch of them.
Then I realized something: I’ve gotten stronger since last year because I’ve done heavier weights more frequently because I never time cap myself. I just do the workout until it’s done or keep going because I like the challenge and the rush.
It’s a shame CrossFit classes have to time cap because of the limited time they have. Try to workout more by yourself with no time cap, and you’ll see results, guaranteed.
This entire year (2019) has mainly been a battle against my body. Tweaks here and there. Days off from training. Avoiding certain exercises. The things you don’t like about training.
There have been a few bright spots here and there. I’ve PR’ed (set a personal record) for my bench press. I PR’ed my thruster in a CrossFit competition.
And then today I PR’ed CrossFit girl workout Grace.
CROSSFIT BENCHMARK GRACE
CrossFit benchmark workout Grace is pretty straightforward: 30 clean and jerks at 95 lbs for women for time.
It’s been almost a year since I’ve done Grace, and I knew I’d PR it, mainly because I know I’m stronger.
WHEN YOU’RE IN A RUT, DO A CROSSFIT BENCHMARK WOD
It can be hard after you’ve been doing CrossFit a while to keep going, to keep progressing, to keep getting stronger and fitter. It can be REAL hard. There are days I don’t want to get out of bed and workout. Workouts I look at I don’t want to do. Days I wonder why I do this.
In those moments, you need a win. Today was my win. I’m unsure how long my win will propel me forward. But it doesn’t matter — at this point, I’ll take anything.