WHYNDTYM (Why Have You Not DONE This Yet MONDAY)

Our ‘regular’ feature can sometimes be such a struggle to come up with ideas, so we apologize for it not being so ‘regular’.

Our box puts on a two-day crossfit competition every year called Survival Games and it’s really quite something to see, observe, judge, volunteer and/or compete. So here is my challenge to all of you: go find a local event and offer your services as a volunteer, judge, helper, or whatever. You won’t regret it as there is so much that goes into these things behind the scenes that make it great for the athletes!

Competitions need people to reset weights between heats (yes, the athletes are supposed to, but they are often so tired, they don’t set the weights up in a nice, neat order), run score sheets to a head judge, help athletes find their location, answer their endless questions, look for teams that somehow go ‘missing’ between events etc.

Competitions need judges to observe, score, count and who are willing to be yelled at when an athlete gets no-repped. Rx men seem to be very intense individuals and really really don’t like getting no-repped. Scaled athletes are much more calm about these things!

Competitions need a cheering section. People to yell, encourage and clap.

So go. Enter a competition, put yourself out there. And if you don’t want to, that is fine. Help out at one. I can guarantee you won’t regret helping out!

A First

I finally broke my two week streak of not making it to the gym by enjoying a lovely interval 5K row (10 sets 500m each).  It was hot and muggy and the output of the oscillating fan was pure bliss.  Everything was moving a long just fine until the 5th set which is when something that has never happened to me before at CrossFit finally happened – I developed two blisters, one below each of my middle fingers, and they began to tear open.

20170803_205421
My first CrossFit blister after 3 years of CrossFit

Now, a blister is an injury.  It’s not something to keep moving on and seeing how bad it can get/see how much you can tear up your hand.  I waited until the end of the set and then jumped off my rower to get my goat tape; I taped up my blisters and then started back into the workout.  Hand injuries like this are not uncommon in CrossFit as you put a lot of weight/tension on the upper part of the palm.  But blisters aren’t cool (in the sense of the injury being created but way cool in your body protecting itself) and should be treated like any other injury.  Bleeding, raw meaty hands are gross (do NOT post them on Instagram/Facebook and brag about it, it’s like having to watch the video of a football player breaking his leg over and over).  If you start to feel your skin pulling or a blister forming, take the time to protect and pad the area or just switch to V-Ups or a scaled option of whatever you’re doing, if possible.  In taking the time to prevent a worse injury, your recovery time will be shorter and you’ll be back at it sooner.

Also, happy CrossFit games (though it’s now drawing to a close).  Did you have a favorite?  How did they do?  It’s been a busy weekend so I haven’t had a chance to follow but I did get to visit the place from which 40 semis full of CrossFit equipment departed: Rogue headquarters in Columbus, Ohio!

20170805_140009

The retail store was pretty sparse but it’s my understanding that they just moved locations so perhaps they’re just in the process of getting everything up and running.  I did get a pair of wrist wraps  I’ve been eyeing (red and white-striped) and a sweet zip-up hoody.  I drooled over some Bella bars and had a good chuckle at the amount of booty shorts they had displayed (two racks).  I had never handled lifters before, I was surprised how heavy they were!

In other news, I actually did some meal-planning this week.  I’ll post some recipes later this week.  Hoping to get back on at least somewhat of a track which has been difficult with showings and prepping our house to sell.  Definitely focused on prep-able meals and slow cooker recipes, we’ll see how it goes.

I’m looking forward to seeing the final podiums at the Games!  Have a great Sunday!

 

Why we (scale) crossfit

I’ve spent four days this week working on the Landscape Industry Certification test. I help set up, administer, and tear down. I do need to point out I am one of a slew of people needed for this. And it’s a lot of work. Most of the work isn’t physically demanding, but some of it is. Also my professor self is not used to working outside all day, in the blazing sun, in the billion percent humidity, doing any kind of work, much less hard work. 

So this got me thinking about why I crossfit. (Please inset whatever form of exercise you love). I started crossfit to look better. I kept it up to get stronger. I keep it up so I can get my old, kinda chunky, professor butt out of my office and work along side younger (mostly) guys who are used to being outside and doing this kind of work.

I heard the following over the past few days:

1. Nice guns!

2. You still doing that healthy stuff?

3. I started exercising after I spoke to you.

4. You’re a little thing, are you sure you can … yep! You definitely CAN lift that. 

I’m not trying to brag, but to point out that some form of strength training is essential as we age. It keeps the joints and muscles moving and able to lift things. It will allow me to do so for the next 20+ years.

Scaled or no… that is why I crossfit. 

Reality Check

Dear self, you are 49 years old. You are not 20. You are not even 30. You are probably closer to death than to birth and this means certain things for your body. 

1. You are under no obligation to “keep up” with the younger athletes in your box. Push yourself, yes. Keep going, yes. But please try to stop beating yourself up when the 20 and 30 somethings are faster/stronger. You do you. 

2. You are under no obligation to keep up with those in your age group. Yes, there are several mid to late-40’s women that you very much look up to. They are doing their own thing. You are doing yours. Push yourself, yes. Be happy for their accomplishments, yes. You do you.

3. You are under no contractual obligation to get: pull-ups, double unders, toes-to-bar, rope climbs nor any of the plethora of moves you don’t have. Work toward them, yes. Push yourself to try them, sure. Should you, one day get them, rejoice. But life isn’t over if you never get them. You do you. 

4. You don’t have to excel at all the crossfit things. You might want to, but you were given certain skills and certain strengths and some of those might not be exactly what you need to excel at crossfit. This is okay. Work on your weaknesses, yes. Push yourself to get better, sure. But not excelling isn’t failure. You do you. 

5. Learn to accept your journey. I keep telling myself this one. I’m not sure my brain fully buys in to this one, mostly because it’s not all all the journey I had initially dreamed of when I decided to get healthy several years ago. This is the hardest to accept. But again, you do you. 

If I keep repeating these, maybe one day I will believe in them. 

RX Need Not Apply

RX, as prescribed.  The gold standard of the CrossFit world.  What every CrossFit athlete hopes to eventually achieve (perhaps there’s even RX+ in your future).  But at this moment, scaled is where I’m at and I’m happy there.  I still push and try to build my lifts and endurance and I’m thrilled when I do achieve an RX workout.  I think, though, it is time to celebrate the scaled athlete.  I see scaled divisions fill up so quickly in CrossFit competitions so why is the Scaled-Only Competition so rare?  I would love, love, love to see a nation-wide (am I getting on too grand of a scale here?) scaled-only CrossFit competition (for a great cause, of course, maybe like the Adaptive Sports Program of Ohio?).

A scaled-only competition would allow scaled athletes to compete and not be overshadowed by RX and professional-level athletes.  Plus, you could even have a division that maybe didn’t even use barbells.  A few years ago, our box put on a “Winter Wod-Land” Competition that had a “Bootcamp” division which was basically a No-Bar division – I thought this was great!  What an awesome opportunity for those that weren’t comfortable with the bar yet but still enjoyed CrossFit style workouts and were working at their comfort level of scaling which just happened not to utilize a bar yet.

I think there could be drawbacks of a Scaled-Only competition, perhaps the biggest one would be the same as all other CrossFit competitions that have a scaled division – sorting people out that should be in the RX division.  One box in Murfreesboro, TN (CrossFit Rampage) held a scaled only competition.  They had an extensive questionnaire to help their competition team understand the exact abilities of athletes applying as scaled.  A simple coach to coach phone call could also help the event staff know the level of the athlete.  I salute you CrossFit Rampage for recognizing your scaled athletes and investing in their confidence!

So, I’m throwing this out as something NorthEast Ohio definitely needs, Ohio probably could use, and CrossFit HQ should certainly consider – highlight your developing athletes by shining a spotlight on the scaled divisions and recognizing we all need to start somewhere.

30 Day Challenge Complete!

Mobility is a huge issue for crossfitters.  In our box, we take ample time to warm up and stretch but generally after the WOD people zoom out the door (myself included) and don’t take the time to cool down and stretch following the workout.  

One way that I, rather sporadically, work on my mobility is to attend/do yoga whether through the box (thank you coaches!!), a class downtown at Flex Yoga, or on my own.  Generally I practice yoga erratically instead of consistently but that also fits into my crossfit routine which I well call toddler-influenced because I’m pretty sure 2 years is just a little too long to be considered post-partum.  

Anyway, a personal goal is to become more consistent not only with cross fit but also yoga… Each feeds into the other if you truly think about it!  It just happened that flex yoga Wooster began hosting a 30 day challenge right when I needed them most.  You can check out my daily poses on our Instagram Fred or you can check out everyone’s submissions by searching #30daystoflexy 

Another great resource I hope to get soon is WOD Recovery Yoga an eBook that details what yoga poses are most  beneficial after a WOD depending on what types of movements you were doing!

Anyway, I’m thrilled that I completed the challenge and didn’t miss a single day… Now I’m looking for a new challenge!  Casually eyeing health challenges such as  whole 30.  Any recommendations out there?????

See you on the yoga mat!

WHYNBTYW

Welcome to hump day!  It’s so good to be back at the gym and feel 100% again.  My motivation this morning was literally “I don’t feel like going but when I couldn’t go all I wanted to do was go so I’ll enjoy that I can go now”.

Since it’s officially Wednesday it’s also whynbtyw!!  My recommendation for today is to go out and buy some mason jars…. Preferably the quart size.  These mothers are the absolute perfect size for a lunch salad!  A simple search on Google or Pinterest yields a plethora of recipes for jar salads.  So far I have tried a taco salad (delicious but cold ground beef is sketchy to me… I would use chicken next time) and a strawberry spinach salad.  The mason jars are great storage for the salad and you put the dressing in the bottom so the rest of the salad doesn’t get soggy.

So, highly recommend seeking out some mason jars. If the salad thing doesn’t work out, a second google search for mason jar crafts should give you some other creative outlets.

Enjoy!