Tag: crossfit

Just keep moving. Smooth is fast.

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Snatching from the blocks, a bunch of gymnastics holds and then this. A lot of fun.

only made it 4 rounds with the 6@30# and 12@20# rep scheme. Decided to drop to 4@30# and 8@20#. Do you know how light a 20# ball feels after throwing a 30# ball? Even at 8 or 12 reps it felt like I was tossing a 14# ball.

Burpees to target. Wow did I forget how tough these can be. Had to get feet underneath me and actually jump. Totally different than sloppy no jump or bar facing burpees.

Happy Monday folks!

The Truth…is out there…. and it hurts… so nicely

If I’ve said it once I’ve said it, well, at least once. Dropping in at a CrossFit box is so much more fun than hitting a globo gym. I’ve been lucky enough to travel a lot. During running days it was, ‘where’s the nearest trail?” or “is it safe to run around here?” With gym stuff it was, “why is everyone giving me the stink eye?” It just feels so impersonal to stop in at an out-of-town globo gym.

Dropped in at CrossFit Rite in Pittsburgh today. Got introduced, everybody introduced themselves. During the workout just about everyone re-asked my name, where I was from, etc… So good to feel welcome.

Then they kicked my ass.

50 deadlifts. Rx was 115#. Such an easy deadlift
50 walking lunges (thankfully, no weight)
40 back squats
40 Toes-to-Bar
30 power cleans
30 burpee box jumps
20 thrusters
20 double unders
10 pistols
10 HSPU

I didn’t get out of the thrusters. What 2 weeks off, bad eating, and not really being in shape can do to you.

That 115# Rx weight was a bit screwy. 115# reads? Oh yeah, all day. And then it got real. My legs are nowhere near at strength. For the squats I dropped to 95# and then to a bare bar. Truth be told, there was a bit of ego involved, but that was soon crushed.

Toes-to-bar. While I can do them they are not pretty. Burpee box jumps were a lesson in humility. Thrusters. OK, I tried 95#’s. Lets just say I won’t be PR’ing Fran anytime soon. Ahhhhh the life.

Sweaty, nasty mess. Perfect way to close out the day.

How was your WOD?

TFW – You realize that all of your workout goals…. #crossfit #goals

…have been determined in a vacuum that was devoid of a couple of critical influencers:

 – that I have a family
 – that I work at a startup
Everyone has stress. Everyone has to deal with a lack of abundant resources. But until you’ve worked at a tech startup.
Holy, being duct taped to a rocket ship, Batman!…..
 
Soooooo maybe it’s not just the annoying surgery recovery thing that will be the limiting factor in 2015. Not giving up. Hell no. Just thinking about “how” to seriously get back on this horse and be in competitive shape come 2016.

I didn’t get hip surgery so I could sit on my ass.

Major down day for non-fitness reasons. Writing up a conversation from a while back to lighten the mood. Well, lighten my mood….and it’s my blog… 😉

Office conversation not that long ago

Colleague: “Did you have your hip replaced?”
Me: “No. Arthroscopic surgery. Had some bone shaved off and they pulled out a bunch of floating cartilage.”
C: “So you’ll recover sooner than with hip surgery?”
Me: “I actually think a new hip would be faster, but it would also be metal in my body and all that. This long recovery kinda stinks really.”
C: “Well at least you don’t have to go back to all that squatting stuff again.”
M: “Are you kidding? I can’t wait to squat again.”

Ummmmmm, what? I never “had” to squat in the first place. I love squatting, and cleaning, and thrustering…. OK, I hate all of them too, but I love them in a weird, twisted way. The love far outweighs the hate since the hate is only in the heat of the moment.

I had back surgery in 2004. My goal was to get healthy again and get back to the things that I loved to do. It worked. I had shoulder surgery in 2013. Yep, my goal was to get back to the things that I loved to do. Yep, it worked.

Surgery is a last resort, but it’s a pathway getting back to being healthy. If it’s necessary, and the outcomes are favorable, then you do it. Then you hurt like hell and do months of physical therapy. We don’t do this to then change our lives or become sedentary. We do it to fix what’s wrong and get back at it!

Just seemed so weird to me that my colleague would think I’d go through this 12 month recover process only to be 1/2 the person I used to be.

No. The goal is to be BETTER than before.

5 (+2) things I learned from Judging a #CrossFit – like #Competition

Had the opportunity to judge at NorCal Masters Comp today. Really well run comp. I’d much rather compete, but since I’m not supposed to even be moving weight untilncm-final-small (1) March due to the hip surgery I figured it’s really good to give back and volunteer.

It was a great experience, and I learned a few things in addition to picking up quite a bit of stoke:

  1. Don’t even joke about competition’s being “easier” when you age-up to a new Age Group
    When I was a triathlete, we would often talk about aging up, “This 25-29 group is nasty tough. I can’t wait to break into 30-34 and get on the podium.” I judged several 60+ age groupers today. Even if I was able to bump from 45-49 straight to 60+…. I’d still get my ass handed to me. Wow. Really. Just wow.
  2. The WOD standard is the WOD standard is the …. WOD standard.
    I was legit judging everyone. Mostly judged folks in the middle of the standings. No-repped as needed. Had a couple of the leaders, and it was the same with them. Judged one person who clearly was having a really tough time with the heavy thrusters. WOD standard, which was reiterated, was “no jerking your thrusters.” This person was toughing it out in the lower range of points for the WOD, and I did let a couple of jerks slide. Turns out others didn’t know this person was on the round of 6 (they were on the round of 15), and they didn’t appreciate that the standard was being a bit lax. They are right. I wasn’t doing anybody any favors. The WOD standard is….the WOD standard.
  3. People want to do the right thing.
    Everyone I no-repped took the information and used it to make their reps better.
  4. This stuff is fun.
    Throwing it back to my triathlon days, whether it was IM or an all-out sprint course – folks show up to do their best. That spirit clearly lives in a CF comp. Saw folks digging deep for some really hard efforts on the floor. On a nice note, didn’t deal with any random prima donnas that we used to see in the transition area back in the  day.
  5. Don’t get wrapped up in the guy next to you.
    Bunch of no-reps at the start of the walking lunges and when people were next to someone and wanted to get ahead of them. Standard was for both feet to come together, pause, then move on (ala the old wedding march which, thankfully, is not done anymore). Really, really easy to just step through in the heat of the moment.
  6. Don’t change technique.
    Also on the lunges. Saw a few people “over reaching” on their steps. Sure, more a bit more ground was covered, but they burned out hard. I’d comment on what I saw with thruster technique, but I feel decidedly NOT in a position to do so as my thrusters totally and completely suck.
  7. Judging is not “thankless”
    Even folks who I had to no-rep several times were appreciative.
    Without volunteers these competitions just wouldn’t happen. Even a neighborhood 5k takes a small army of volunteers. Having 1 judge for every athlete in a heat, assembling rigs (and disassembling rigs), scoring, changing weights every heat… Lot of folks put in their time. Not to mention the organizers. Ain’t nobody paying for their private jet by throwing CrossFit competitions. Heard a lot of athletes saying “thanks” – which was cool.Don’t get me wrong… they were not saying it while doing burpees, but who says “Thank You” during burpees?…

Had a blast today. Wish I could have judged both days, but life gets in they way sometimes. If I’m not competing at NorCal Masters next year, I hope I can volunteer.

Disclaimer: event was not branded “CrossFit ™” – I’m using the term as a descriptor.

mr-smit:

Hooooooooo boy

Yeah, pretty much…..

was originally published on Getting to Rx

was originally published on Getting to Rx

was originally published on Getting to Rx

mr-smit:

Hooooooooo boy

Yeah, pretty much…..

was originally published on Getting to Rx

was originally published on Getting to Rx

mr-smit:

Hooooooooo boy

Yeah, pretty much…..

was originally published on Getting to Rx

mr-smit:

Hooooooooo boy

Yeah, pretty much…..

mr-smit:

Hooooooooo boy

Yeah, pretty much…..

was originally published on Getting to Rx

was originally published on Getting to Rx

was originally published on Getting to Rx

was originally published on Getting to Rx