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.
I did CrossFit Hero WOD Luke today. I hadn’t done a Hero WOD since Murph, so it was time. Named for Marine Staff Sgt. Leon H. Lucas Jr. who died Aug. 1, 2011, in Helmand Province, Afghanistan.
The CrossFit Hero WOD is:
400 m run
15 clean and jerks 105 lb for women, 155 for men
400 m run
30 toes to bar
400 me run
45 wall balls
400 m run
45 kettlebell swings
400 m run
30 ring dips
400 m run
15 lunges at 105 lb for women, 155 for men
400 m run
Just under an hour for me (I still don’t have my run back after having problems since March), this was an excellent workout with relatively easy moves, except for the heavy barbell. Highly recommended, and a great way to honor those who’ve sacrificed for our freedoms.
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.
This weekend, my daughter and I embarked on a three-day CrossFit competition in Glendale, CO. It was the Arcanum Games, and let’s just say it was an experience. First off, we had the weather to contend with. It was cold, rainy, and with lightning and thunder, there were multiple rain delays. Hence, some of the workouts were changed to accommodate the weather.
Overall, it was a good competition. Working out at a CrossFit competition in the pouring rain was definitely an experience. Beside the fact I probably won’t be able to walk on Monday, it was fun.
Some highlights of the CrossFit Competition Arcanum Games:
I did 15 OHS at 95 lbs.
I ran on a TrueForm runner.
I worked out in the rain.
I lifted in a firehouse.
I handstand walked over 50 feet.
A three-day CrossFit competition definitely takes its toll. The third day you just showed up and did the workouts. You’re sore, tired, and mentally drained. There’s really no thought behind it.
Memorial Day weekend is a very special weekend in the CrossFit community. It’s a weekend where almost all CrossFit gyms program the CrossFit Hero Workout Murph, in honor of Lt. Michael Murphy, who died protecting our freedom.
The CrossFit Hero Workout Murph is:
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
Wearing a weight vest (20 lbs men, 14 lbs women)
It’s a test of endurance and mental fortitude.
This year was the first year I did it alone at home. I did it early in the morning before it got hot, and it felt special being alone, as if it meant more to honor Murph’s sacrifice for us.
This is one of my all time favorite workouts. It was the first one I ever did when I first took a CrossFit class, and I still remember how I couldn’t move afterwards. I’ve done Murph now a dozen times and will do it again probably another dozen. It never gets old; it’s always challenging; it’s the least we can do to honor such a hero.
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.