Mobility

So this is an interesting topic for me. One thing I have noticed especially in Crossfit, is the emphasis on Mobility and Flexibility. It appears that Mobility & Flexibility is not just something you do if you are a little stiff, it is a key pillar of being decent at Crossfit. Both boxes I visit offer one session a week for an hour, dedicated to this subject, there is no WOD at the end, no sweat (except from the discomfort of some of the positions!) and no real test of physical challenge. Additional to that, every normal Crossfit class at our box consists of a warmup and, often, specific stretches to improve performance in the workout.

In a previous life, I did kickboxing and, given the dynamic movements required, the warmup and stretches were very general. Regardless of whether we were doing kicks, or self-defence, or sparring drills – the warm up was identical. As an instructor, we were taught to stick to the warmup routine and the stretches at the end. Looking back and knowing what I know now, I could have truly saved myself a lot of pain and suffering from stiff muscles if I had known how to do a proper warmup or cool down.

So my suggestion to everyone is go visit a Mobility & Flexibility class at your box or, sign up to ROMWOD, or just find some stretching routines on YouTube. Never underestimate the power of getting a good stretching session in – it might hurt a bit as you find particularly sore or tight places on your body, but afterwards, you will feel 100 times better.

Crossfit Open 2017

So, this is it. My next mountain to challenge me. After much debating with myself about whether I could do it, reading of 2016 and 2015’s WODs and a little nudging from my new-ish Crossfit friends; I have signed up to the Crossfit Open 2017. Like the researcher I am, I have written down all the WODs from the past years, made a checklist of what I need to perform, and now my mind is thinking about what I need to work on.

I am excited at the challenge and, in a way, amazed that every single Crossfit athlete who wants to enter the Crossfit Games needs to start exactly where I am. While they will be doing the recommended workout, where I will do the scaled/easier version; they will be doing exactly the same as me. I will never be as fast or as strong as the Crossfit elite athlete (I’d need to go back in time and start training from the age of 10!) but I know that I will be the fastest, strongest and best athlete I can be. This positive mindset is starting to sink it’s teeth into my thoughts, and instead of stressing about what I can’t do, I am excited about what I CAN do.

Slightly sickening right?

The Plan

Most elite athletes start immediately preparing for the Open after the Games finishes – they have to if they want to remain on top. So I will have less time to prepare than others, but I know what it is like to do a fitness challenge – I have done about 15-20 martial arts gradings. At least the last three of them I had to seriously plan and train for – all of which I passed without passing out, failing to do techniques or having to stop sparring. I have also done a 5km race and a 5km obstacle race – both I trained a fair bit for, but perhaps not as dedicated as my black belt grading(s).

So, like with any plan the first step is to write what is needed for the test, then focus on what the weakest points are as well as recap the strong points. For me, this would be consistent Single Unders (skipping), push-ups, grip strength and maybe some of the weight lifting. So, while I have sporadic access to the Crossfit box (I am travelling twice in three weeks) I am going to focus on the skipping and push-ups. I have ordered my new skipping rope and signed up to the gymnastic strength classes, hopefully it will help.

Good luck to all entering the Open and I hope you succeed!

 

Do it for you. And only you

Today’s Workout of the Day (WOD):
AMRAP (As Many Rounds as Possible) for 12 minutes
250m row
15 Front Squats (@27.5kg)
15 Hang Power Cleans

The Result: 2 Rounds + 10 reps

Today’s Thoughts:
When you first walk into a Crossfit gym, no matter how fit you are, it will make you feel weak. There will be people fatter than you, lifting twice or three times your weight. There will be a huge 7″ man who can sprint faster than you.

Like every historically unfit person, I am not good at running neither fast nor for long periods of time. I could generate all the excuses I want but, compared to lifting weights, the progression with running is so much slower. We expect to be able to just ‘run’ – just like we see on the movies, just put one foot in front of the other and move at a speedy pace. Instead, most of the time, our legs start aching, lungs start burning, people speed walk faster than you and it is just, well, uncomfortable. I can run, I know I can, it is a slow pace but I have run 5km almost unbroken before. The problem is, I run slowly and my mind has a habit of shouting ‘Stop!’ before the legs are ready.

So, when a WOD appears that involves running, characteristically everyone groans. But every time I almost EXPECT to run at the same pace as the rest of the group, and every time, I start out strong but then my legs feel like I am wading in mud and I need to slow down. This feeling is made even more awful when I am meant to be running with others. Maybe it is my height, maybe it is tight hamstrings, or maybe I am just not used to it but, inevitably I fall to the back of the pack.

So the other day, when we needed to run 400m (0.25 miles)  as part of the workout. I started ahead but, by the 200m mark, people had started to overtake me. By the end of the run, I was last. And it is a shitty feeling to be last at something. Instead of beating myself up as people overtook me on the run, I reminded myself that I am not doing this for them, I am doing this for me. Some times we need to reset our expectations of what we can do – so, instead of trying to keep up with everyone and cursing when we can’t, focus on finishing the run.

At the end of the day, the others don’t care if you came last or didn’t keep up – they care that you showed up and gave it your all.

“Elizabeth”

Today’s WOD:

21-15-9
Power cleans (scaled to 25kg)
Ring Dips (scaled to box dips)
Time: 7:40

Today’s Thoughts:

It went well, it was inspiring to watch one of our more experienced guys in front of me cleaning about three times as much with minimal effort. I must remember to get my elbow under the bar quicker. Working out on a Monday morning at 7am is surprisingly good, I might need to switch up my routine 🙂

Pick up the weight and carry it

Today’s Workout of the Day (WOD)

8 rounds for time (link)
100m single arm dumbbell farmers carry
8 dumbbell alternating power snatch
10 dumbbell row in plank

My stats: 7.5kg throughout, finished in 17.04 minutes

Today’s thoughts:

Farmer’s carries are one of the most simplest weight exercises you can do. Simply pick up the heaviest weight you can, walk as far as you can (or a pre-determined distance) and put it down. Simple. Despite the simplicity, it is still a difficult exercise to do; as it is also a mental game. You have to fight that initial thought of ‘Oh god, this is heavy!’ and replace it with a constant mantra of ‘Don’t let go. Don’t let go.’

Today’s effort was revolving around doing something rather than nothing. Reminding myself that I am doing this for me, not to be better than the person in front of me; just me.