Posts Tagged ‘CrossFit Games’

If there’s one thing CrossFitters love, it’s buying new gear. Twelve pairs of shoes? Of course. Wrist wraps in every color of the rainbow? Yep. Headbands to match the Stance socks you choose for the day? Uh huh. That cute t-shirt with the clever saying that makes you laugh every time you read it? Well, I mean… it IS true that “Burpees hate you too”, so….

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With the 2018 CrossFit Games Open quickly approaching, it gives athletes the PERFECT excuse, rather opportunity, to step up their fresh and deck out their WOD gear! I’m pretty sure the Nano 412’s are gonna be released soon, and if you want to make your Toes to Bar a little easier, I think you know which kicks to pick up!

SwagUp1

All jokes aside though, if you’re planning on upgrading any of your gear before the Open, the time is now. Finding a jump rope that you like can be a process. There’s nothing worse than showing up on Game Day still not knowing if you really like the rope in your hands. If you buy new shoes, it can take a few days or weeks to break them in. Are you going to experiment with working out with a belt on for the first time, or finally pick up a pair of those gymnastics wraps? Practice with them over the next few weeks first, so that by the Open you’ll know what you do or don’t like.

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Photo cred: WireCutter.com

When it comes to fashion, anytime is a good time to rock that new shirt or sports bra. But when it comes to function, I highly encourage you to take your time and accumulate gear that you really like, and helps you perform at your best! Quality over quantity. When it’s all said and done, if you start now, your squad will be looking like these two for workout 18.1! Happy Shopping!

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Each year after the CrossFit Games Open, roughly 29% of CrossFit athletes say: “I’m going to train SO HARD for the next 330 days and DESTROY Chest-to-Bars and Thrusters next year!”

Then, January 16th rolls around and they start to panic. If that’s you, don’t worry, it happens to a LOT of people! SO many, in fact, that memes are popping up all over the place from amazing places like the UnitedLifters Instagram page.

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@UnitedLifters on Instagram

Now don’t get all butt-hurt if that’s you. Don’t say, “But life just got really busy! Stop being mean!” I’m saying I UNDERSTAND! I’m sure I told myself I’d snatch 275lbs and row a 5k in under 18 minutes by “next year,” too. The point is, for some of us, it DIDN’T happen.

Does that mean you should just give up if you don’t have your muscle-ups yet? Or quit if your double-unders aren’t where you’d like them to be right now? OF COURSE NOT! I’m writing this post just to help everyone establish realistic expectations for themselves.

If you can’t do a few strict pull-ups and a few strict dips, it is unlikely (not impossible, just unlikely) that you’ll get your first muscle-up in workout 18.2. If there even are muscle-ups in workout 18.2, but you get the drill. So many athletes set a goal to acquire a new skill by late February each year, and if they don’t have it YET, they view themselves as a failure or that the last year is a waste. If you DID work on something all year, or even for a few dedicated weeks, that is ALWAYS something you should celebrate!

Find yourself a good coach, or someone you trust. With them, work together to develop a plan that will help you accomplish your goal over time. Most of the time it just takes hours of practice achieve a new skill. Often, learning and rehearsing simple modifications of something until it becomes second nature is the best thing for you. Practice doesn’t necessarily make perfect, but “perfect practice” with purpose can certainly help even more!

So, if there’s something you want to improve before the Open starts, more power to you! I believe in you! If I can help you get there, let me know! But at the end of the day, you just need to remember that the Open is a random five week competition. For fun. If you want to learn a skill, learn it just to learn it! Learn it to get better. If you have it, keep practicing until it’s even easier.

People say, “It’s about the journey, not just the destination!” It’s true. Pick a skill, and master it because it’ll just feel great to learn something and improve little bit more. I’m here to help in any way I can. Few good things happen overnight, so put in the practice, and reap all of the rewards of it.

Yes, friends. I’m talking about practice.

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It’s time for me to go ‘Uncle Rico” on you for a minute…

It was the final event of a two day CrossFit Competition. I was basically in a tie going into the final event. My friends who were there lined the “competition floor,” which in this case happened to be a pool deck, prepping to cheer me on. The head judge yelled, “3, 2, 1, GO!” and we were off.

When I work out, as much as I’ve tried, I typically don’t enjoy myself. I haven’t mastered the Annie Thorisdottir yet, where I can smile throughout the suffering. So often times mid workout, it probably looks like I’m crying. (Spoiler Alert: I probably am!) Even worse, I don’t love being the center of attention (believe it or not), so when a bunch of people are standing around watching my suffering, I’m even less comfortable! I think it’s because I wish I could be faster FOR THEM, and get frustrated with myself. Ridiculous, I know!

So the workout starts and I’m neck and neck with the other guy. Halfway through the event, we’re still going rep for rep! At this point, “THE SUCK” starts to hit. My muscles scream and all I want to do is slow down. Those friends who are cheering me on are right next to me. One of them in particular started to scream the things that most CrossFit fans yell… “Dig Deep!” and “Pick It Up” and “3, 2, 1, GO!” to keep me moving along. The other people around were just saying things like…. “You got this, Tom. C’mon.” After hearing, “YOU HAVE TO GO NOW! GOOO!” for the last time, I couldn’t take it anymore.

Mid workout I turned to that person, gave them a death stare, and stared back down at the ground trying to regain my composure enough to keep going. Seconds later, I heard other friends in that group chuckle to each other and say, “Did you see that LOOK?! Oh man, he is NOT happy!” Typing that story makes me laugh pretty hard. Why? Because I was so ungrateful and selfish that I WASN’T appreciating friends trying everything in their power to encourage and support me. I was exercise racing and was so caught up in my own brain, that I couldn’t have just been flattered and honored that so many of my close friends chose to be there in my corner.

Why tell that story? Well, it’s because the 2018 is coming!!

That means that in a few short weeks, thousands of people worldwide are going to care a little bit more about CrossFit. They’re going to register for the CrossFit Games Open, and once (or twice?) per week, they’re going to throw down in their garage or at their box with a few dozen of their friends. The music will seem just a bit louder, the cheers will be a little bit more passionate, and the pain cave will be a little bit deeper. It’s just how it goes.

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Photo Cred: carrotsncake.com

But yesterday, while I was finishing a workout alone, some friends in the gym were cheering me on. I couldn’t get myself to push anymore, but the “Pick up the bar, Tom” I was hearing was starting to upset me again. “I can’t pick it up!” I’d say to myself. The “C” word that I always yell at my athletes for saying to me. Can’t. “You CAN, don’t tell yourself you can’t!” Afterwards, one of my friends walked up to me and said, “I just realized, I don’t know the type of encouragement you like.” What an awesome question to ask!

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Photo Cred- DenverPost.com (also, hi friends!)

As the Open approaches, have that conversation with your friends, training partners, and classmates. Some people want and NEED the crowd in their faces SCREAMING AT THEM to Pick Up the Bar! Some people just want positive and encouraging support from their friends. Others want to be left alone. By talking about that with your crew, you help ensure that when the clock starts counting, you’re in a position to be as supportive as possible to those you care about. At the end of the day, that’s what I always strive to do. In every aspect of fitness, what works for one person might not work for another. Even though it’s “just a workout,” it can have a much more profound impact on someone else than you might realize. Don’t lose a friend because you yelled at them when they had 5 Wall Balls to go…. or because you didn’t, when you were just trying to help!

The Open is almost here, friends. Start getting excited!

p.s.- Once I regained feeling in my body and got oxygen back in my brain after that event I talked about above, I apologized for being a jerk to the friend that cheered me on, and thanked them for being there for me!

It’s a new year, which means one thing: The 2018 CrossFit Games Open is coming!

It also means that Thirty-six people you know are “definitely going to make the CrossFit Games, bro!” Am I right? Of those thirty-six, at least four of them are going to start training this week, too.

Look, I’ve been doing CrossFit for nearly a DECADE (that’s a long time), and I’ve been a full-time CrossFit coach for over half of it. I get the opportunity to see the program help people improve their quality of life nearly every single day. So yes, you can call me a believer.

I’ve also been around the “Sport” of CrossFit for so long, that I’ve seen it grow from a BBQ with a few dozen friends at the Castro Ranch in Aromas to an internationally televised event with a prize purse of over two million dollars. That means I remember when the best athlete at your gym might have been the best athlete in the state, and when a 225 pound clean and jerk in a competition for a guy would leave spectators in awe! Now, there are hundreds (if not thousands?) of athletes worldwide who devote their lives to working out full-time. Some of them are former or current Olympians, some are internationally ranked in multiple disciplines, and many of them are on steroids and other performance enhancements. (That’s not speculation, it’s a proven fact.) What does that mean? Well, unfortunately it means that most (so…. 99.9999999%) of your friends and training partners who have full-time desk jobs, spouses, kids, and pets to take care of, and any kind of a social life are unlikely to make it to the next level. Sorry.

NOW, no part of that last paragraph is designed to insult or bash anyone, or dim the fire inside of those who devote months out of the year to constantly improving. In fact, over the last year, I’ve had the privilege of coaching multiple athletes who have actually competed at the CrossFit Games for multiple years! It’s incredible to watch the motivation, dedication, and performance output of these athletes and their training partners! Day in and day out I’m amazed at what they do. So it CAN be done, no doubt.

What this post does aims to do, is serve as a friendly reminder to nearly everybody else who is getting ready for the Open. For about 6 weeks each year, over a quarter of a million people sign up for, and compete in, this worldwide competition. I’ve seen PR Clean and Jerks, first-ever double-unders and muscle-ups, and countless other INCREDIBLE moments during the weeks we set aside to push that extra mile! In fact, it gives me goosebumps to recall some of those victories. What I’ve also seen, though, are people who become devastated when the results of a single workout don’t match where their expectations were set. I’ve seen people who trained hard for nine or more months look back on an entire year with regret for their overall ranking not being where they had hoped it would be when all was said and done. Worst of all, I’ve seen people push through injury and forget how important it is to let their bodies recover because it was more important to be able to write #NoRestDays at the end of their Instagram posts, and mean it.

At the end of the day, CrossFit is an activity that most people do to improve their health and hopefully have some fun along the way. When it becomes much more than that for some, this fun little fitness program can instead become the source of so much stress and anxiety. Can you see how that sounds a little silly?

My Call To Action for each of you is to try to keep it in all perspective.

Work hard. Find good coaching and fun training partners. Recover, eat well, and breathe. Repeat.

The 2018 Open is almost here. And if you play your cards right, it’s going to be a blast.

If you ever get caught up in things you can’t control, find yourself more unhappy than happy when thinking about this CrossFit thing, or are debating whether or not to do that workout for the 7th time in 4 days, remember what Will Ferrell’s tattoo said in the movie “The Internship” and relax. This is supposed to be FUN, after all!

As some of you know, I started this blog a years ago, and have given my thoughts on a lot of topics in that time. When the video below from four years ago popped up in my feed today, I took a few minutes to watch it.

First of all, yes, I’ve always been a huge nerd and watching this video made me laugh. Second, aside from the gym where I work, not much has changed in regards to my feelings on the integrity of athletes who compete in this event. So, instead of writing a huge post on it, I’ll be brief, and then just share my thoughts from 2012 with you guys once again.

My friends and I always joke with each other about how one’s ranking or placement in “The Open” really has no impact on any aspect of practically anyone’s lives (unless you make it to the next level.. then, you’re a better exercise racer than other people… congrats). So, to be 682nd in the Region, and to do so by cheating even though your squats weren’t low enough, or you didn’t lock out your arms, is honestly just kind of sad.

Most people, nearly all in fact, who compete in The Open do so honestly and fairly. Most of us simply enjoy the spirit of competition and the excitement of being pushed out of your comfort zone for a few weeks. Most of us think it’s fun. However, as the next five weeks come and go, and you start seeing names you’ve never heard of before, and scores from people you DO know that jusssst don’t seem right…. my advice is simple:

Don’t worry about it. Smile. Have fun. And enjoy the competition and sense of community that this event brings to the CrossFit world.

Good luck. Have fun. I believe in you guys!

THE OPEN IS HERE!!

Here are my initial thoughts on workout 14.1, which is a repeat of the first ever Open workout, 11.1.

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What do you think of my advice? Let’s talk.

It finally happened, everyone! CrossFit HQ has made a change to the rules that states if and when an individual qualifies for Regionals and goes as an individual, their point totals will be REMOVED from their gym’s team total, and the team will be reranked accordingly.

Here is the official post from the CF Games site:

“Athletes who accept the invitation to compete as Individuals at their Regional will have their contributing Open scores removed from their respective Teams. The Team Leaderboard will then be re-sorted and the top 30 teams will be invited to compete at their respective Regional competition.”

This addresses an issue that many CrossFit athletes felt was unfair in the past. Example, sorry to use Froning as the example, but it’s the easiest way for most of us to understand!

If he qualifies #1 in the world, that would obviously give his gym a HUGE boost in the TEAM rankings as well. If he chooses to go individual, his point totals would NOT have been removed from his gym’s Team ranking…. until now! Now, once the athlete declares that they would like to go individual, their points would then be reevaluated MINUS the totals earned from Froning.

My opinion: That is much more fair, and will open the door to several more of those “bubble” teams who missed qualifying their gym by only a few spots.

Important additional details to note (also from the CF Games article):
“Those athletes who choose to compete individually at Regionals will not be barred from returning to their team for the Games (if the do not qualify as individuals). Additionally, team competitors who sit out of the Regional to recover from injury, etc., may compete on their team at the Games.”

All in all, I say GREAT JOB, HQ! Moving in the right direction to try and make this selection and qualifying process even more fair.

 

Travelled all day, and then had internet issues in the evening, so this is going to be late to some of you that asked my take on 13.2. Sorry!

Nonetheless, here is my Advice video for how to attack 13.2, and as your bonus for it being late…. footage of me SUFFERING through it, merely a few hours after it was announced.

Wowzas.

Enjoy, and GOOD LUCK!!

Advice Video:

Suffer Fest:

Here we go! The first workout of the 2013 CrossFit Games Open is under way!

The first video below is my “Advice” video, which I’ve been doing for the past few years for the Open. Basically, I just talk about the workout, and then my own personal strategies for attacking the workout. Below that will be the two featured videos from the CrossFit HQ YouTube page that review Official Movement Standards and a “Workout Demo” by none other than the beautiful Julie Foucher.

Here’s a summary of 13.1 one from me:
– Find a comfortable pace for those burpees, so shoulders and heart rate aren’t RACING when you get to the bar for Snatches.
– Feel strong on the snatches. If doing 10 snatches unbroken will destroy your grip/lower back/form, then every snatch thereafter will be a disaster.
– BREATH. 17 minutes is a long time. Don’t think you need to sprint at any one part just to make up ground. Control yourself and know your pace.

Have fun out there, and GOOD LUCK!

My advice:

Official CF Movement Standards:

Workout Demo Video:

This year, I will be competing in the CrossFit Games Open for the fourth year. It’s crazy for me to think about how much this event has grown in that time.

I wanted to try and record a quick video giving a little bit of insight as to WHY I decide to sign up for this thing.

While I am someone that can be pretty competitive, the main motivation behind registering is more about the sense of community for me. It’s fun for me to be able to check in with, and relate to, friends from all over the country about how they did on a particular workout. Not to see if I beat them or not, but bc it’s fun that for five weeks, everyone does the same workouts!

Also, I have seen the sense of solidarity that it can bring to a gym when so many people are committed to giving their best together, once a week. It’s just inspiring to see!

So, as I say in the video… Do I think you should register for the CrossFit Games Open?

Absolutely yes.

BUT, I think you should do it for yourself, not for anyone else. Give yourself a 5-week commitment, and look back in a month and see how you’ve done for 5 workouts. These workouts turn up the intensity a bit in terms of ensuring that we’re all held to legitimate range-of-motion standards. Sometimes a change as simple as that can help our own focus and standards improve.

The Competition starts in just over a week! I hope you sign up, it’s going to be a blast!