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The Importance of Grunt Work in Crossfit

Grunt work is where the magic happens. If you talk to professional athletes, they’ll tell you this. For this new year, I’m focusing on grunt work, and, to be honest, none of it is very fun.

I’ve been doing grunt work for squat snatches, deadlifts, chest to bar pulls up, deadlifts, and now ring muscle ups. Below are some of my videos I’ve made documenting this.

When you put in the work, you’ll be rewarded. Or, at least I hope so!

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The Trials of Aging & CrossFit

We all know that aging sucks.

I’ve never met someone who enjoys getting older every day.

When you CrossFit, aging will get everyone eventually.

Last weekend, I did a CrossFit Competition at CrossFit SOCO. It was tame compared to many CrossFit competitions I’ve done. But, I now have to recover two days, whereas when I was younger, I would have been good to work out again on Monday.

For me, it’s usually always something with CrossFit — either a tweak here or a strain there.

Already in 2022, I’ve been battling a right shoulder issue. I think it’s because I’ve been snatching more than usual.

Now, my leg hurts from that CrossFit competition.

It’s all incredibly frustrating.

The days I wake up and am 100% are few and far between.

For masters’ athletes, it’s about the rest, taming the volume, and being smart with your recovery.

I’ve being smart — only doing active recovery when I need it.

But that doesn’t mean it doesn’t suck.

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CrossFit Competition: FrostFit

This past weekend I competed at a local CrossFit competition in Colorado Springs at CrossFit SOCO called FrostFit. I filled someone’s spot who got sick and partnered with a very nice lady.

This CrossFit Competition is what I would call tame. It had no real hard movements in it, and the second WOD was a strength ladder that I wouldn’t exactly call a CrossFit workout. Still, I was sore the next day, and the following day, I woke up and my left leg hurt pretty bad, so I had to take two days off CrossFit training.

It was fun. The weather warmed up, and CrossFit SOCO is in this quaint little part of Colorado Springs on the way to Manitou Springs. Here’s a video of the first WOD where the best part was carrying a dummy firefighter.

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Those Rare Moments of Brilliance in Crossfit

If you’ve been doing CrossFit long enough, you know that most of the time it’s just a grind. Yet, there are those rare moments of brilliance where you shine and where you love it.

Today was one of those days. The WOD was:

EMOM 15 minutes of:

  • 5 Clusters 95 lbs
  • 10 pistols
  • 15 GHD sit ups

This workout I loved and was, in my opinion, brilliant. The clusters (a front squat with a push press from the ground every time, or a thruster from the ground every time) were surprisingly easy for me. The pistols I’m working on getting deeper in my squat, and I love GHD sit ups. This workout was fabulous for me. Here I am doing a bit of the pistols:

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My Thoughts On The Firing of Dave Castro

I was very sad to hear about Dave Castro being fired from CrossFit. Although he had his quirks, he made the CrossFit Open announcements interesting. Plus, there’s no doubt the man knew his CrossFit programming. Taking CrossFit from its beginnings to where it is today is no small feat.

If there’s one constant with humanity, it’s that things change. Still, that doesn’t mean we have to like it or even accept it. All it means is that we move on from here. CrossFit will go on. The question is: will it be better or worse? Only time shall tell.

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CrossFit Hero WOD Klepto

I recently did CrossFit Hero WOD Klepto. Named for U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, who died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire.

This CrossFit workout consists of:

4 Rounds for Time of:

  • 27 Box Jumps
  • 20 Burpees
  • 11 Squat Cleans (100 lbs for women)

This was a fun workout that was relatively short for a CrossFit Hero WOD (known to be grueling, long, and mentally taxing). Squat cleans take time, but the other moves are simple. Have fun with this one!

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The Challenge of Finding CrossFit Partners for Competitions

I love CrossFit, and I love to compete in CrossFit. It’s not about winning (although winning is nice, and I’ve gotten some pretty cool prizes, too). I just want to compete. Yet, finding CrossFit partners is exceedingly difficult.

I haven’t connected with those at my gym very well, and lately, I’m working out at home a lot because it’s so cold I don’t want to leave my house. Plus, work is busy, and since I work on commission, I’d rather work in the mornings than spend an hour going to and from the gym.

I ask my friends and acquaintances to compete and usually get ghosted or turned down. I usually end up posting online; sometimes I get a partner, and sometimes I don’t. I email the host gym, which works sometimes, too. Many people don’t want to work out with strangers, or they want to win and don’t want to partner with someone who is “not good.”

The bottom line is that it’s very hard to find CrossFit partners, but if you’re in Colorado or nearby, let me know if you need a partner!

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PR’ED CrossFit Open Workout 21.1

Today, I re-did CrossFit Open Workout 21.1. This was the first time wall walks were programmed in the Open. The CrossFit workout is:

15 Minute Time Cap:

  • 1 wall walk
  • 10 double unders
  • 3 wall walks
  • 30 double unders
  • 6 wall walks
  • 60 double unders
  • 9 wall walks
  • 90 double unders
  • 15 wall walks
  • 150 double unders
  • 21 wall walks
  • 210 double unders

I smashed my old PR and surprised the crap out of myself. It’s always a good day when you PR.

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CrossFit Expenses 2021

It’s a tradition of mine to post how much I spent on CrossFit for the year:

  • CrossFit gym memberships: $1440
  • CrossFit competitions: approximately $1000
  • Runs: approximately $300
  • New wallballs: approximately $150
  • 25-lb weights: approximately $60
  • Massages: approximately $1000
  • Chiropractor: $1750
  • Orange Theory membership: $695 (I’ve moved to a punch card)
  • CrossFit clothes: approximately $300
  • No Bull Shoes: $120

Total is: $6815. Self-care led the pack this year. When you are a masters CrossFit athlete, self-care is crucial in order to avoid injury and keep moving.

This may seem like a lot (it does so to me), but it’s truly the only thing that keeps me sane. Some people see a psyhologist; I just beat the crap out of my body. Does the same thing probably for about the same cost.

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CrossFit Goals 2022

Every year, I set CrossFit goals I hope to achieve.

For 2022, these are it:

  • Ring muscle ups
  • Butterfly chest-to-bar pull ups
  • String together more toes to bar
  • String together more butterfly pull ups
  • Improve my squat snatch
  • Improve my handstand walks

For the past two years or so, I have not cared much about progressing in CrossFit. I was injured a good part of that time (last year, it was my back), so my only goal was to keep moving. This coming year, I feel good and hope to stay that way, so I think I can at least make progress with these goals.

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