Tips to Crush the Open…

Jingle 6Today is the day a lot of us CrossFitters have been waiting months for.

18.1.  The announcement.  What will it be?

I’m not here to predict (we’ll all find out soon enough).

I’m here to offer up tips and advice so you can “crush” the Open.  We all have different goals for the Open and different ways we’ll crush it.  Some of us it’s doing all the workouts RX (or as prescribed).  Some of us want to beat our score/rank from last year.  Most of us want to test our fitness against others.  Most of us want to do our best.  So read below for tips to achieve your best:

  1. DON’T CHANGE ONE THING!  Keep your workout routine the same and approach this WOD the same.  Eat the same way.  Sleep the same way.  Workout the same way.  It’s just another workout.
  2. DON’T IGNORE THE MENTAL GAME.  Understand what you can control and what you can’t.  You can’t control others.  You can’t control what the WOD will be.  You can control how you perform.  Don’t psych yourself out over this.
  3. BE IN IT FOR THE LONG HAUL.  This is a 5 week competition in essence.  5 workouts you need to do your best on.  That being said, there will be one or two workouts that will play to your strengths.  Maximize these.  There will be one or two workouts that won’t.  Minimize the hurt potential on these.  Go into each WOD thinking you will crush it.
  4. WAIT TILL AFTER WEEK 5 TO CELEBRATE.  Have a beer after week 5, not week 1, 2, etc.  Don’t waste a day or two of training because you’re hungover or ate junk food.  Respect the process.
  5. SLOW AND STEADY WILL WIN THE RACE.  Don’t be so hyped up with the hype that you go all out in the first 2 minutes of the workout and then have nothing left.  Be conservative.  Your score will reflect your patience.
  6. HAVE FUN!  Most of you will do this on Friday Night during Friday Night Lights with the community that drew you to CrossFit in the first place and the reason you keep beating up your body day-in and day-out.  Enjoy the party.  The atmosphere.  The camaraderie.  The magic that happens once a year.

I keep telling myself to breathe and relax because I REALLY want to beat my ranking from last year.  I’m trying to sleep enough.  Eat enough.  And not do anything stupid.

Believe in yourself.  Because in the end that’s all that matters.

CrossFit is My Escape…

We all have something.

A hobby.  A place.  A friend.  A spouse.  A job.  An activity.  A pet.

A place where we can forget about all the stupid shit that happens to us in this very broken world and just be.  The place to leave all of our worries behind.

For me, that place is CrossFit.Image result for horses in the distance

There’s something about arriving at the gym, turning up the volume on my favorite playlist, and working up a sweat.  There’s something about doing things others can’t.  There’s something about accomplishing small feats that lead to personal goals that is indescribable and vitally needed in my world.

Whatever this “something” is that my mind needs is addictive.  I can’t go long without it.  It clears my mind.  Enables me to be a better person to others.  Be a better mom.  A better wife.  A better friend.  Relieves stress and anxiety.  Worry and woes.  Enables me to live the life God wants me to live.  Otherwise, me as a person would be buried with all the evil in this world I’d just give up and not accomplish anything.  What good would that do anyone?

Every morning I wake up with the one goal in mind:  CrossFit.  It gets me out of bed (ok, truthfully the thought of coffee does but CrossFit is a close second!).  It gets me moving.  It gets me preparing.  It gets my chores done around the house so I can leave.  It stabilizes me.

When I return, I feel satiated.  Satisfied.  Ready to take on the crap the world will inevitably drop at my feet.

And when the ball drops, mentally I’m ready.  From an obnoxious customer at work, to my kids disobeying, to traffic, to the line at the grocery store or the bank, to the little things my family does that drive me nuts, to cleaning my house, laundry, dishes, and to all the other little things in this world I don’t want to do…


All thanks to CrossFit.

How about you?

One Week Till the Open…And I’m Getting Anxious…

I usually get anxious right before competitions.

But a week before?

I’ve spent the last year preparing for the Open.  One whole year of my life.

I’m stronger.  I’ve improved all my skills.  I’ve added new ones.

But I don’t have all the skills.  Nor all the strength.

And that worries me.

All it takes is one move to show up that

1) I either don’t have or

2) I suck at

And everything I’ve worked so hard for is thrown out the window.

My body has tweaks here and there.  My right fingers are swollen.  My right calf is tight.  My massage guy is sick.  My muscle activation lady is sick.  I know my glutes are tight.  I am bruised from Jason.

I remind myself that I choose this.


Because it gives me something to cling to when there’s nothing else in my world to cling to.  It’s the constant and the rock in my life when all else is a storm.  It’s something to strive for.  To achieve.  And to keep achieving.

It’s a passion.  And passion is so rare in life that when you find it, you cling to it with everything you’ve got.  You don’t give up.  No matter the pain.  The frustrations.  The defeats.  You keep going.  One step at a time.  With the belief great things will be achieved…

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CrossFit’s Online Running Course

Image result for crossfit running course

I like to run.

So it was a no-brainer to sign up for CrossFit’s online running course, which went over the correct running technique to prevent injuries, major faults, and corrections.

As a runner, we all pass through 3 major phases:  Pose, Fall, Pull.  The pose phase is where your feet are directly beneath you.  The fall phase is where your feet are not touching the ground.  The pull is when your other foot pushes off and you complete your stride.

Runners want to maximize their fall phase in order to run faster.  This is contrary to popular belief that increasing your stride will make you run faster.  Your body is more efficient the more it maintains its center of gravity.  This goes for lifting heavy weights as well.

This course also goes over how to analyze a runner’s stride and if they are efficient or not.  Ultimately, the longer you stay in the fall phase, the less your energy output, the less work you do, and the longer you can do without feeling the effects of fatigue.

I would recommend this course to anyone looking to improve their running technique.  I implemented what I learned during my very next running session and saw immediate improvements.  Great course and great information!

We All Need to Crush a WOD Every Now and Then…

The workout of the day (WOD) was 100 double under buy-in followed by front squats and burpee box jump overs.  I did really well and did the double unders unbroken.

Before this, I was feeling blah.  Workouts were tough.  Getting to the box was tough.  Everything was tough.

Crushing a WOD boosted my confidence, and I left feeling a thousand times better.  I left looking forward to the weekend and some rest days and ready to hit the box on Monday all in.

CrossFit is tough.  There’s no question about it.  It wears you down.  You go through seasons where it’s everything inside of you just to get to the box and go through the workout.  There there’s the opposite spectrum where you’re gung-ho, ready to conquer every move thrown at you.

Perseverance.  Grit.  Determination.

These are the characteristics that define CrossFit and the people who do it day-in and day-out.

And it’s when you perform your best that gets you through when you barely perform at all.

So relish those WODs that reinforce why you do CrossFit.  They are few and far between, but we all need them.

Because when you crush one, your day is infinitely brighter!

I Don’t Think I Could Pass for an Inexperienced CrossFitter…

I troll Facebook and other sites for CrossFit competitions I can enter and classes I can take.

(Yes, I know, I’m a CrossFit geek).

One said this:  “Great class for the Inexperienced CrossFitter”.  It was at a box I really wanted to experience, and I’m always up for learning new cues, correction on my form, and such.  I was seriously debating about signing up when a little voice inside my head said things like this:

Jen, you don’t look like an inexperienced CrossFitter.

Jen, I think you’d be the only one doing butterfly pull-ups.

Jen, you back squat more than most of the other participants weigh.

Jen, you regularly do 100 unbroken double unders.

Jen, maybe you should re-think this.

So I did.

And I didn’t take the course.

I’ve got problems.  I know.

But at least something inside of me self-corrects!

Thank God!