The 2-year CrossFitter vs. The Forever CrossFitter

I am in this unique moment in my training career. I need to start making some serious adjustments to volume and intensity. I’m 35…STOP right there. This is not a “Woe is me, I’m old” garbage-water essay…I’m 35 and fitter than I could have imagined when I started CrossFitting 9 years ago… but the way I trained when I was 26 just has to look different. If I continue training that way, the the aches and pains would take over and soon risk of injury would increase to the point I wouldn’t be CrossFitting properly. Coming in just to crush myself on the daily isn’t my goal anymore. That goal creates the 2-year CrossFitter. I need to respect the training I have done and continue CrossFitting with a smarter approach. Through seeking challenges in new movements, new sports, a.k.a. doing what I love to do allows me to create an on-going, active lifestyle hopefully till the day I kick it.  Here’s what I have learned…

#1 Give your body what it needs as you age.  In our Level 1 CrossFit Training Guide, we learn that the definition of fitness is “Work Capacity across broad time and modal domains.” Later in our guide and training seminar, we expanded on how the domain of aging is relative to our work capacity. The hormonal changes that occur in our body as it ages will be reflected in not only in the workouts themselves, but how our energy is after those workouts or in our recovery. What this means for your daily practice is making note of your energy levels as you finish different workouts. What workouts leave you wiped (heavy weights, gymnastics, intervals?), and what can what can you do to better recover with regards to nutrition, rest days, sleep, and mobility.

#2 Knowledge is power. You have amazing resources here at CFII, but taking it upon yourself to learn more about nutrition, stretching, improving your sleep…the multitude of things in your control that occur outside the gym are a part of your fitness journey…educate yourself!

#3 CrossFit fosters positive mental health. Through testing varied movements, working out with friends, having a coach to help remind us of our goals, we walk into an environment that offers both personal challenges to accomplish with the support from the community to get it done. In our classes, we test your strength in order to find your power. That testing builds an immeasurable personal strength that can change a lot in your life for the better. 

That’s it. The work we do is complicated, yes, but mastery takes a lifetime and we should train and move our bodies with that simple intent…that we don’t want a quick fix, but we want to be capable and able to face challenges for our lifetime. Training for that takes CrossFit, yes, but more importantly learning what your body needs. Are you taking the steps to learn more about what you need, or are you just coming in to hit it and split? Let’s be forever CrossFitters. Talk to your coach and let’s make a plan on what you want out of life!

CrossFit WOD, February 7, 2020

Friday 02072020

Weightlifting
Shoulder Press (2-2-2-2)
L1 option – 5 reps and technique drills from your coach!
Back Squat (2-2-2-2)
L1 option – 5 reps and technique drills from your coach!

Metcon
Metcon (Time)
Chipper for Time:
200ft Sled Push 135# / 90#
30 Toes to Bar
30 Burpees
15 Toes to Bar
15 Burpees
200ft Sled Push

CrossFit WOD, February 6, 2020

Thursday 02062020

Weightlifting
Deadlift (2-2-2-2)
L1 option – 5 reps and technique drills from your coach!
Shoulder Press (2-2-2-2)
L1 option – 5 reps and technique drills from your coach!

Metcon
Metcon (4 Rounds for reps)
3 minute stations for max Distance:
1) DBall Carry 100# / 70#
2) Handstand Walk or Bear Crawl
3) Rope Climbs or Get-ups (count up and down, 1 climb equals 30 ft, 1 get-up equals athletes height x2)
4) DBall Drag 100# / 70#

90 seconds rest between stations

CrossFit WOD, February 4, 2020

Tuesday 02042020

Weightlifting
Shoulder Press (2-2-2-2)
L1 option – 5 reps with technique drills from your coach!
Deadlift (2-2-2-2)
L1 option – 5 reps with technique drills from your coach!

Metcon
Metcon (Time)
21-15-9 reps for Time of:
Power Cleans 135# / 95#
Bike for Calories
Metcon (Time)
21-15-9 reps for Time of:
Power Cleans 75# / 55#
Any Machine for Calories

CrossFit WOD, February 3, 2020

Monday 02032020

Weightlifting
Back Squat (2-2-2-2)
L1 option – 5 reps and technique drills from your coach!
Shoulder Press (2-2-2-2)
L1 option – 5 reps and technique drills from your coach!

Metcon
Metcon (Time)
3 Rounds for Time of:
7 Muscle-ups (Rings or Bar)
30 Single Leg Squats
90 Double Unders
Metcon (Time)
3 Rounds for Time of:
14 Jumping Chest to Bar Pull-ups
30 Wall Balls 14# / 10#
120 Single Unders

CrossFit WOD, January 30, 2020

Thursday 01302020

Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
2-4-6-8-10-…etc.
Dumbbell Front Squats 35# / 20#
Jumping Pull-ups

Add 2 reps each round.
Scale DB weight for strong form at 10+ reps
Metcon (AMRAP – Rounds and Reps)
9 minute window:
50 calorie machine buy-in
-then-
As Many Rounds As Possible of:
15 Air Squats
15 Abmat Sit-ups

Only count squats and sit-ups for your score.
Metcon (AMRAP – Reps)
3 rounds for total Reps – 45 seconds of work/15 seconds to rotate:
Ball Slams 50# / 25#
Wall Climbs
Russian Twists 50# / 25#

Scale weight
No rest between rounds

CrossFit WOD, January 29, 2020

Wednesday 01292020

Shoulder Press (3-3-3-3)
Strict, no dip

Weightlifting
Metcon (Time)
7 Rounds For Time of:
10 Ground to Overhead 85# / 60#
10 Box Jump Overs 24" / 20"
Metcon (Time)
7 Rounds For Time of:
10 American KB Swings 53# / 35#
10 Box Jump Overs 18" / 12"

CrossFit WOD, January 28, 2020

Tuesday 01282020

Metcon
Metcon (Calories)
E3MOM for 30 minutes:
30 second Max Effort Bike for calories

Must be able to generate over 300 Watts in order to do Level 2.
Metcon (Distance)
Every 3 Minutes On the Minute for 30 minutes:
1 minute Max Effort Row for meteres