CrossFit: We got your back, Coach.

Today, after our last class of the day, we heard our coach talking about how we was getting ready to do today’s WOD. As is the norm for every workout at CrossFit Addict, no one works out alone. We weren’t about to leave our coach hangin’, either.

He’s been a little short-staffed recently because his right-hand-woman is recovering from Ironman Texas (that’s a whole ‘nother conversation right there). Trey’s had some help keeping things moving while Danielle’s been away, but it’s been no easy task, I’m sure. If coaching 6 classes/day… 70+ athletes… wasn’t enough – it’s now 7:45pm, and he’s about to get his workout on.

Another one of our coaches, Ryan, stuck around to do the workout with Trey. And 4 of us from the 6:30 class couldn’t let them do it by themselves. It was the least we could do for our coaches, who are there every day for us. They open at 6am, push 75-100 of us through a grueling workout, and close at 8pm. The energy is high. The smiles are painted on. The encouragement never stops.

Coach, you’re there for every one of ours. The least we could do is stick around for one of yours.

You’ve got our back, and we’ve got yours. That is CrossFit. That is community.

CrossFit: No Plateau

We had 3 new people show up for class today at CrossFit Addict. While all 3 of them kicked butt, it was a comment I overheard from one of them that stuck with me today.

I heard Linda mention the dreaded workout plateau at cardio/free-weight gym like Gold’s. We’ve all been there. We know what it’s like to whip ourselves into shape, and then stagnate like paralyzed amoeba, searching for the next fitness secret that will carve out a six pack. Still… searching…

I’m not here to talk up CrossFit like it’s the greatest thing on planet Earth. It’s not for everyone. It’s not the end-all-be-all of fitness. And there are thousands of different ways to improve your fitness; CrossFit is merely one of them.

But in the 5 months I’ve been doing CrossFit on a regular basis, I see no plateau in sight. I believe that the fundamental concept of CrossFit, alongside the core movements & variations that go along with it, can be improved over years & years of practice.

While CrossFit is still in its early stages, even the elites have their weaknesses (some of which are exposed each year at The CrossFit Games). And they continue to put up better numbers, heavier weight & faster times. Consistently. Year after after.

I’m not saying this trend will continue to improve indefinitely. But for the majority of us, we could probably continue with CrossFit for 20+ years, and not once hit a plateau in a our fitness.

There’s maybe a handful of people in the world who could say the same thing about Gold’s Gym. And there’s over 100 in our CrossFit gym alone, whom are getting more fit every single day.

PS – Shout out to Linda, who, on her very first time ever doing CrossFit, crushed an overhead squat/running WOD. It’s impressive enough that she was doing overhead squats on her first day, but she put up more weight than I did, and finished at the same time.

#noplateau

CrossFit: Encourage, Chase & Congratulate

When I got to the gym tonight for the 6:30 class, Whitney was already there putting in some work. You might remember her from a few days ago when we were both trying to nail our first muscle-up. If she hadn’t stayed after class & tried them, I might still be searching for my first one.

I said I would do whatever I could to help her get there. The only problem is… she got there two days ago!

Welcome to the muscle-up club, Whitney.

Encourage, Chase, Encourage, Chase, Repeat

I’m not really sure what order these should go, but I know they’ve been there in every CrossFit workout I’ve ever done. Tonight was no different.

The workout…

4 Rounds for Time
200m run
10 kettlebell swings
10 pushups
10 situps

Dave E. was haulin’ ass on the first 200m. Blistering pace. Running is one of my strengths, but there was no way I was keeping up with him. Not if I wanted to have anything left for the other 3 movements. We were all chasing him.

In Round 2, Sam beat me out the door. That became a recurring theme in rounds 3 & 4. But each time, I beat her back in the gym. I chased her. She chased me. And we encouraged each other along the way.

I don’t know if I made her push any harder, but she sure had me giving max effort. And as soon as we finished (within 10 seconds of each other), she was the first high five I gave out.

That’s what we do at CrossFit Addict. Chase greatness. Give encouragement. Congratulate one another.

CrossFit: My first overhead squat

When I first started CrossFit a few months ago, I couldn’t even do an overhead squat with PVC pipe. My mobility was that bad.

It wasn’t the squat. I could go below parallel on both back & front squats. That wasn’t an issue.

It wasn’t the arms overhead part. I could do hundreds of pass-throughs with PVC pipe, and even snatch a light weight.

It was the combination of both movements at the same time. My body just didn’t like that.

My coach, Trey, told me over a group dinner one night, “Keep working on your mobility, and we’ll have you overhead squatting in a few weeks.” While his timeframe might’ve been a bit ambitious, he was certainly right about one thing: mobility was key.

Mobility is obviously an important part of CrossFit for many reasons, and it helps with just about every movement you can think of. But it was this movement in particular that got me obsessing over my lack of mobility.

So naturally, I went all O.C.D. on the M.O.B. Stretching the heck out of every muscle, tendon & joint that I knew existed—and occasionally a few that I didn’t. Yoga poses twice a day. Band stretches before & after each class. I took kettlebells to my hip flexors until my face couldn’t hold the grimace for a second more.

Today’s WOD looked like this:

21-18-15-12-9-6-3
Overhead Squats
Burpees Over the Bar

Not only was I going to find out if I could do my first overhead squat. I was going to find out if I could do A LOT of overhead squats.

I think it helped that it was 80 degrees outside, and 79 degrees in the gym. And the fact that I had 25 minutes to warm-up & work on mobility. But I grabbed the 45lb bar, and gave it a shot. Boom! Nailed it.

I only made it into the round of 9 before our time cap, but that’s still a heck of a lot of overhead squats, especially for someone who had zero under his belt before today’s WOD.

Bottom line in all of this:

It doesn’t take long. It just takes consistency.

Identify a weakness.

Commit to working on it a little bit every day.

Be patient.

And then pat yourself on the back for doing what you couldn’t do a few months ago.

Oh… and then continue to work on it, because the work doesn’t stop here.

Sure, I could now overhead squat 45lbs. But you better believe I’d love to be able to throw some weights on there next time.

WOD – July 28, 2013

For time…

  • 100 double-unders

Then:
21-15-9 of:

  • Pullups
  • Decline pushups (feet above hands)
  • One-handed dumbbell ground-to-overhead (30lbs)

17:25

Notes

I got the double-unders in about 2:45. Started round 3 of 21-15-9 at 15:15. Once I learn how to do kipping and/or butterfly pullups, I think I can get this under 15:00. I also know I can do the double-unders closer to 2:00 flat.