CrossFit Competition: Windsor Warrior Round 2

hot crossfit chicks doing CrossFit Sandbag Clean during CrossFit competition in Windsor, CO
CrossFit Sandbag Clean

Today I had my first CrossFit competition of the season. It was at O.F.W CrossFit in Windsor. Last year, my partner and I came in fourth. We were looking for redemption this year — and fell short.

We did well in this CrossFit competition, but the competition was stiff, and we were just plain beat.

It was fun though and ended up being a gorgeous day in Northern Colorado for a CrossFit competition. We’ll get ’em next year!

crossfit girls doing crossfit push press in crossfit competition in Windsor, CO
CrossFit Push Press

How to Row in CrossFit

hot crossFit chicks rowing in CrossFit
Rowing in CrossFit

I’ve always been a horrible rower in CrossFit. Until today when I was doing a modified version of Fight Gone Bad.

After 3 years, I think I’ve finally figured out how to row.

How to Row in CrossFit

  • Row with your legs. 60 percent legs. 20 percent core. 20 percent arms.
  • When you’re at the catch position (handle is near the front of the rower), you wait until you feel it stop. Then you pull.
  • You pull straight to your breastbone. There is no dip in the movement.
  • Lean back slightly in order to make sure the chain of the rower is at its max.
  • Pull the rower to your body with force. Finish with a strong pull.

I hope these tips will help you become a better rower in your next WOD.

CrossFit: Deadlifts and DT

CrossFit hotties doing Push Jerks at CrossFit competition
CrossFit Push Jerks

DT is a hero Workout by CrossFit that honors soldiers who have given their lives for this great nation. DT is also known as one of the hardest CrossFit workouts since it involves heavy weights.

CROSSFIT DT HERO WOD:

5 Rounds for time:

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

Weight is 155 lb for guys and 105 for the ladies.

I PR’ed this workout (hit a personal record) by 2 minutes — only the 2nd time I’ve been strong enough to do 105 lbs. It was good, but it probably could have been better. I will add this one to my list of tests to do periodically. I like DT because it does challenge me as heavy weights is not my strong suit.

I also got some nice bruises when the hang power cleans got a bit too heavy!

I also did deadlifts for my strength since DT has deadlifts in them. It was a good combination to start off the week!

Why I CrossFit

Hot Crossfit chicks crossfit competition
Power Snatch in CrossFit Competition

The CrossFit Games is not your average athlete. The CrossFit Games’ athletes are professionals who work out many hours every day. Most have professional coaches who do their programming.

I CrossFit once a day. I take rest days. I push myself but smartly. I strive and am competitive but am okay if I don’t win.

REASONS I CROSSFIT

  • To push my body to its limits
  • To transform my body composition and looks
  • To do things others don’t or won’t
  • To strengthen my mind
  • To improve my self-confidence
  • To improve my self-esteem
  • To have fun
  • To constantly challenge myself
  • To be different

It’s hard at this moment to quantify CrossFit and what it means to me. But this is my attempt.

How I’ve Missed the Soreness CrossFit Brings

hot crossfit chicks flipping tires at CrossFit Competiton
Tire Flips CrossFit Competition

Today I got to work out for the first time after my surgery. It was glorious. To feel my heart race again and try and beat the clock. Magic!

For those of you who do CrossFit, you know you walk around in a state of perpetual soreness. Since I haven’t been working out, I haven’t had that. Today I got it back. I used to bemoan the fact I’m always sore. Then I accepted the fact I was always sore. Now, for the first time, I missed the soreness of CrossFit.

Today I got to work out for the first time after my surgery. It was glorious. To feel my heart race again and try to beat the clock. Magic!

What CrossFit Moves Are in Your Wheelhouse?

I never realized the importance of having moves you dominate in CrossFit until my last competition. Called in your wheelhouse, these CrossFit moves are vital to winning workouts and, if you compete, to competitions.

hot crossfit chicks
CrossFit Pull Ups

CrossFit moves in your wheelhouse are moves you dominate every time they show up in a workout — moves you are really, really good at. I made up time in my CrossFit competition when one showed up in one workout, and I won the event where both moves were in my wheelhouse.

In CrossFit, advice is often given on how you need to focus on the moves you’re bad at, so you improve those. This is true. However, you need to make sure you don’t forget NOT to practice the moves in your wheelhouse, so you don’t lose those in sacrifice to others.

The fact of the matter is: you will improve those moves you’re not so good at, but they will never be like the ones you’re naturally good at, the ones you like, the ones you dominate.

CrossFit Moves in My Wheelhouse

  • Assault bike
  • Double unders
  • Rope climbs
  • Running
  • Thrusters
  • Burpees

As you can see, I’m not very good at most CrossFit moves. But these ones are popular and when thrown into a CrossFit WOD can make all the difference whether you win or lose.

CrossFit is constantly-varied, functional movements at high-intensity. Every CrossFit workout you do, you’ll get better. Know what you’re good at and add to them if possible — all the while improving all the other CrossFit movements. This is the key to winning at your box, in your heat, in your mind, and at CrossFit competitions. Good luck!