Fit Mom's Blog header image 1

Entries Tagged as 'Cross Fit'

WE ARE GOING!!!!!!!!!

May 20th, 2011 · No Comments

And, I’m on the team!!

CrossFit Regional Competition.

[

Tags: Cross Fit

Fit Mom’s CrossFit Open Update!

April 29th, 2011 · 1 Comment

Thankfully, today was our last open workout. This workout consisted of 65 pound Thrusters and Chest to Bar Pull-ups {A pullup performed when your sternum hits the bar—a full 4-6 inches below the chin}.  This workout was to do as many reps as possible in a seven minute period.   We knew, my coach and I, that muscle failure would be my limiting factor in this workout.   Just a reminder, I only started crossfit one year ago and just barely had my pull-ups in January of last year!  And, I came to crossfit with absolutely NO strength whatsoever.  I could run and do endurance stuff, but, I could not lift any weight.  The good news is that I am progressing nicely in my lifts and my strength!  The bad news, I am not young and this is going to take a while!

So, back to Chest to Bar pull-ups….Bottom line, we’ve barely done them in the last 6 months!  That’s the beauty of crossfit–nothing is ever the same!  Only this past Monday, did I learn a “Tarzan” pull-up!

Once I got into the 9’s my arms were toast. I was barely getting 1 at a time. Finished this workout with 12 Thrusters and 9 sad looking chest to bar pull-ups and torn hands to boot. Overall, personally, this has been an eye opening experience! And, for an old girl, I haven’t done too badly.

What I’ve learned from this experience is that strength has been my limiter. Yes, I am strong enough to do all these workouts as prescribed, but, not strong enough to repeat them over and over and over! If you were to compare crossfit to a bike race, a bike racer needs to maintain high speeds for long periods of time, which is the same in crossfit, high levels of strength for long periods of time.    In the workouts that required endurance -Power Snatches and Double Unders or a 20 minute AMRAP, I did better than those workouts that require heavy weights or strength!

Oh well! I’m am going to be proud of my accomplishments and move on!  If you have time, the stories about other athletes competing in the Open have been amazing!

Michelle Crawford

Kirk, Competing while on Chemotherapy and Radiation!

CrossFit CDR will likely move on to the next event in mid-June as we’ve maintained a position of 20th throughout this six week competition!

[

Tags: Cross Fit

Workouts for Moms on a Budget!

April 26th, 2011 · 1 Comment

Moms, I know you are time deprived! I am.  I also know that a lot of you are ready to do workouts, however, you have no opportunities to get to a regular gym or even a CrossFit box to workout with other people!  I am highly in favor of crossfit style workouts that can be done any time anywhere!  These workouts are very short in time, but, very high intensity style workouts!   Your body weight is a perfect “tool” to use for strength training.   Starting with one simple round of tabata, you can do a workout in 4 minutes {8 Rounds of 20 seconds of work, 10 seconds of rest}.  Then, you can build from there.  The next time you have 5-8 minutes, you could do two rounds of tabata!

The three big body weight exercises I’d start with are Air Squats, Push-ups and Sit-ups.  {previously written about here}.

You can download an entire notebook of free crossfit workouts here.  This notebook works from no equipment to bars to rings and jump ropes!  I refer to this notebook regularly, especially when we are traveling and I am time deprived and lacking equipment.

Once you decide you love crossfit and are interested in adding equipment to your home collection, you can read my garage post here.

If you are ready and willing to walk into your local gym and try some workouts there, go to CrossFit’s main site and study the demonstration exercises and the FAQ pages extensively.  I always refer back to the demos on technical lifts like Cleans and Snatches!

Finally, I would like to say that one of the best things I’ve found with crossfit is the coaching.  That is why it’s expensive and even though you can do workouts in your garage or at your regular gym, nobody but a coach can tell you if your squat depth is right, spot you on a heavy lift or be able to tell you if your push-ups look right.

Questions, comments or suggestions for new moms?

FYI-I am not a crossfit trainer and the above opinion is my own.  This is not an ad of any kind for crossfit.

[

Tags: Cross Fit

Choosing a Happy Balance!

April 19th, 2011 · No Comments

Everyday we have a choice. We can choose to view things in a happy positive manner or we can choose to look at them in a negative kind of way. We can also choose how we look at ourselves. Are we always thinking poorly- like I could have done more- or are we thinking, “gee I did that well today?”

As many of you know, I have been competing in the CrossFit Games Open. I am part of an eleven person team and we are competing for a spot at the Regionals held in mid June at Cal State Long Beach. There are four girls and 7 guys on our team. I am by far- Not The Strongest One! I’m also 13+ years older than all my teammates! The last two weeks of workouts have been brutal for me. They in my mind are almost epic in difficulty. Both have involved heavy lifting…such as 110 pound Clean and Jerks and 90 pound Overhead Squats! The good news was that I am strong enough to pick up the weight, the bad news is that I am not strong enough to “rep it” in any significant capacity! These types of strengths workouts are what send me to the “back of the pack” so to speak. There have been a few days where I just felt bad about my lack of strength! It usually takes me a couple of days to get my happy attitude back especially when I compare myself to the other girls!

Now, we have two more workouts left to do and both will be released tonight. I can either sit here and be scared or I can go about my business and take it in-stride…it’s just another workout, Rachel!

[

Tags: Cross Fit

SoCal Regionals….We might just make it!

April 7th, 2011 · No Comments

Yep, we’ve made it to week 3 of the Open!!  For those of you who don’t know, our local crossfit affiliate is competing for a spot in the team open competition for the Regionals  Finals {see old post}.  After week one, 15 Power Snatches and 30 Double Unders for ten times, we were in 39th place.  And, most of us repeated this workout because we had the option to-crossfit gave us two weeks to turn in multiple scores.  For me, this workout was BRUTAL.  Double Unders have taken me months to learn, and in highly intense situations, they can be ridiculously hard.  Next came week 2, 9 Deadlifts, 12 Pushups, and 15 Box Jumps for fifteen minutes.   The pushups were my weak link in this workout, however, I still finished with a reasonably high number of rounds in the time allowed.

As of right now, our team is in 28th place!  That means that if we can hold our position, we will advance to the Regionals Finals.  You can read more about the games here.

Now, we  have Workout 3.  110 Pound Clean and Jerks {women’s weight}.  As many rounds as possible in five minutes.  The good news is the I know I can do that weight.  The bad news is that it ain’t light for me.  I will be fighting for each and every rep with all my strength!

Wish us luck!

[

Tags: Cross Fit

My atrophied hip.

April 1st, 2011 · 1 Comment

For those of you who’ve been with me a while, you might remember this post entitled, “The Hips Don’t Lie”. In that post, Coach Al analyzed my run form right after my knee injury and gave me a complete run down of all the ways I was running poorly. Well, it turns out he was right in more ways than one. The first way was when he observed that my hips weren’t rotating in a run. Yep, that’s right. They DID NOT MOVE.

Turns out, only last week {2.5 years later}, it was discovered that
my hip really doesn’t move. How was THAT diagnosed? A chiropractor could actually see it in an x-ray that my hip is internally rotated and stuck. With this diagnosis, came the lecture, “If you don’t use it, you lose it”. Apparently, with 20 years of athleticism under my belt of not utilizing that hip, I had caused it to get stuck. Out of the last year and four months of doing crossfit my right hip has been a constant problem. And, mainly the symptoms I had were pain in my right lower back along with serious muscular tightness in my butt, that a massage therapist, acupuncturist and bottles of Advil couldn’t fix. Honestly, I never would have gone to a chiropractor nor ever considered it an option until my massage therapist finally said this problem must be a bone! Six months of her working on it couldn’t get it any improvement!

And it was.

I am now seeing a chiropractor, who, also happens to be a 5am crossfitter with me, 3 days a week! Holy moly.

*crossing fingers* my hip hasn’t hurt all week! There is hope for me yet!

[

Tags: Cross Fit

Major Differences Between Bike Racing and CrossFit are… seen by a girl who’s done both!

March 26th, 2011 · 1 Comment

1. There is no planned rest in a crossfit WOD.
2. In cycling, you can hide amongst other bike racers to recover.
3. In a Criterium race, it’s all OUT in the first lap, then, everyone slows down.
4. In CrossFit, you are at 90% capacity at 3, 2, 1 Go!
5. CrossFit requires more skills than a bike racer, for example, Double Unders, Clean and Jerk, Snatch, Kipping Pullups, Muscle Ups…
6. Bike Racers need to be fantastic at bike handling skills and positioning!
7. When I was a bike racer, I could spend upwards of 5 trips to the potty being sick and nervous only to lose my nerves within the first five minutes of a bike race.
8. In CrossFit, I can be nervous and sick and spend lots of trips to the potty, but, some of the events will be over in 10 minutes!!
9. Bike Racers can spend upwards of 15 hours a week on a bike just training for the weekend event.
10. CrossFitters workout for one hour a day 3-5 times a week!
11. Most CrossFit workouts are under 15 minutes and most bike races last anywhere from 30 minutes to 3 or more hours for women.
12. Bike Races have surges of really hard intervals- such as a prime lap and this is when great cardio will be of benefit. However, the winner of the race, may outsmart the more fitter girl with better positioning and teammates in the race. There is no team work in a crossfit workout.
13. Bike racers can get seriously injured in the blink of an eye- wrong turns, somebody looks down instead of up, handlebars can get locked up…the list is endless and sometimes injuries occur that are out of your control.
14. Crossfitters can injure themselves in the blink of an eye as well, however, it would be unusual if they were to hurt others at the same time.

I love the fact that I have been on both sides of the street on this one and currently love crossfit more than cycling!

Although, there are times and days when I’d love to go for a ride, it’s only to get out and enjoy the sunshine rather than to get a workout. I’m looking forward to the days (hopefully soon) when heart failure and my kids on bikes on the streets won’t be so problematic for me. They can do it, I’m just a nervous mommy!

I had a blast racing my bike in my younger years, but, had less fun as a mommy doing it. Maybe, when, they are older, I’ll return to it, but, right now, I’m really ecstatic being a crossfitter.

[

Tags: Cross Fit · Cycling, cycling apparel, accessories

Fit Mom’s News!

March 17th, 2011 · 1 Comment

CrossFit CDR is competing as a team for the SoCal Sectional Finals!! And, yours truly is on the team.   This is right up my alley~~ a little competition right here in my town.   Will still be a mommy the other 23  hours of the day.  There are ten of us from Redlands competing.  What the heck is the So Cal Sectional Finals?! Basically, people from all around the world are competing at their own affiliate boxes for a spot in the finals via video.    The competition goes for six weeks and the workout is posted on CrossFit’s main site every Tuesday at 5pm.  We have five days to complete the workout.  Tomorrow, is workout one.  Wish us luck.  Power Snatches and Double Unders for ten minutes!!

Secondly, the Redlands Bicycle Classic is coming up in two weeks and we are hosting a men’s cycling team!!  We are huge supporters of the classic and have hosted a team in the past.  This will be our first year hosting a men’s team and my house will swell to seven people, multiple bikes, tons of gear and TONS of food!! Should be exciting to say the least!

More news soon!

[

Tags: Cross Fit · Questions for Readers · Things that motivate me

Workout Goal: Do You Have A Plan?

March 16th, 2011 · 1 Comment

Image Credit: RX-Star

Are you running out the door to your next workout?  I always am…and 10 minutes behind, but, when I get there, I know someone else has done the thinking for me and that they have my best interests at heart.  Now, for you–sweaty mama’s and ladies, when YOU hit the gym, do you have a goal or an intended plan when you walk in the door?  Before the days of crossfit, I’d get to the gym- not know what to do, so, I’d carry weight training books around and did whatever it said- Thank You, Strength for Life.   I’ve  followed Al Lyman’s Marathon Plan or Cyclo-Core cycling plans and workouts.  I usually did not FLY by the seat of my pants!

My number one goal right now is to get stronger.  I would seriously like to be able to lift more weight.  I’m almost forty and I know I’m not nearly at my full strength capacity as of yet.  So, what’s my point?  A specific, focused plan for any workout is highly recommended by me and by most coaches.  Hitting the gym, only to spend 20 minutes on an elliptical and one round of nautilus weights is not going to change your shape or get you stronger.  What will get you stronger is the use of a PLAN and using either barbells or dumbbells or kettle bells that will require YOUR entire core to be engaged when performing an exercise.  You can still get a kick a** cardio workout utilizing these types of weights rather than a “cardio” machine.  You can do intervals, Tabatas, sets of 3’s or 5’s.  When I am lifting really heavy, I am still breathing hard!!

Be focused on your next workout, it’s worth it.

Recommended Reading:

Starting Strength

[

Tags: Cross Fit · Olympic Lifting

Things I love…

March 11th, 2011 · 3 Comments

One really nice glass of red wine after a hard day and some dark chocolate.

My husband reading my kids to sleep.

Highly challenging workouts that leave me banged up and bruised…Glad to have the strength to complete it.

Unstructured weekends.

Good, southern fiction.


A full and completely stocked refrigerator.

A happy husband.

It’s the National Day of Awesomeness!

What did you do today that was awesome?

[

Tags: Cross Fit · Miscellany