Getting the Most Out of Crossfit

I think I made a breakthrough in my workout today or, rather, in my mindset around my workout. 

Crossfit WOD's (workout-of-the-day) are typically set up so there's a beginner, prescribed and advanced level of the workout. The advanced is so far beyond my current skill level, I just ignore it. I'm beyond beginner level but, when weights are involved, have never felt comfortable with the prescribed weight. I always convince myself it's just a little too heavy or just beyond my capabilities and so I usually use a weight that's 10-15 lbs under what's prescribed. 

This is pure ego. 

Crossfit workouts are timed and we're competing against ourselves and other people. I don't like using heavier weights because it slows my time down. I go slower, rest longer. But guess what? That's what's supposed to happen. 

Today I decided enough with the ego. I'm doing the workout and if I'm the last one to finish, I'm the last one to finish. We do a 21-15-9 workout where we did 21 ground to overhead (GTO) thrusts with a weighted bar, followed by 21 burpees, 15 GTO, 15 burpees, etc. The prescribed weight for females was 65 lbs and I did it. I was the second to last person to finish but I did it. What's more, I feel really good about being almost last simply because I did the workout the way it's supposed to be done. No slacking off, no compensating. My arms were ready to DIE by the last round but I muscled through. 

So right now, physically, I'm wiped. But it's a fantastic mental start to my day. I can't guarantee I'll remain ego free but I am going to make a concerted effort to "man up" and do the prescribed workout and not worry about competing or my time. 

Happy Monday,

Dena

Explosions At Boston

As a runner and 2010 Boston Marathon participant, I’m devastated over the recent tragedy in Boston. I’ve sat with it for a few days, trying to piece together my thoughts, my emotions, and what it all means. And then I saw a photo on Facebook that summed up everything I was thinking and feeling. 

Love and prayers to all affected by the Boston tragedy. 

Dena

Follow Up: The Week Of No Exercise

You may recall that right before our move I decided to take a week off from exercise. I'd been feeling mentally and physically run down and needed a break. Sure, I moved and unpacked boxes, but compared to my regular exercise routine, I truly cut back. No running. No biking. No power yoga. No sit-ups, chin-ups, push-ups. No Crossfit or BodyPump. Nada. I took two short walks and that was it. 

Saturday marked my return to exercise with a long run. I took some classes on Sunday and did a sprint workout and Crossfit yesterday.

How did it feel? Did I come back rested and stronger?

I don't think so. If anything, I feel just as sluggish as before. I got through the workouts, but I admit I expected to come back with a bit of a Superman vibe, tackling the exercise with renewed strength and vigor. Didn't happen. 

I'm disappointed. Not sure what went wrong. Diet? Stress from the move? Not enough sleep? 

It will most likely be awhile before I'll try a full deload week again, but in the meantime I'm going to focus on taking at least one full rest day a week. My rest days prior were consisting of power yoga or a light run. I'm going to commit to one day each week where I do nothing more then walk around the neighborhood. 

Meanwhile, I did a beast of a Crossfit workout yesterday. Have to admit, I missed the push.

Cheers,

Dena