About the Crossfit Games Open

It’s November 2014. The 2015 Crossfit Games Open is not for approximately another 4 months. Why am I thinking of this now? It seems like every year since 2011, I get really excited earlier and earlier. I want to be ready.  I want to be better. I want to crush everything and everyone standing in my way. But willpower will only take you so far in Crossfit.

Last year I did well enough but not exactly as well as I figured I would. Then it came to me, I needed to put in the work. I needed to both love and hate the grind. Put in the effort.  The last time I had this fire in me was back in 2012, when I would not allow myself to start the next Open without mastering double-unders.  This time I have the same urge, the same drive, only for everything else.  So I am making a commitment to plan ahead, train smart and get some work done.

Yet, I don’t know what REALLY drives me. I have nothing to prove to anyone. I have pride in my abilities, but not over anyone else’s. I have no illusions of grandeur. I will not make it to Regionals.  I will not be the top dog at my box. But the one thing I will be is the one who worked hard to go where he wants to be and maybe that’s enough.

In the grand scheme of things it doesn’t really matter. My life will go on, I will keep doing workouts, I will keep throwing down at my box, and I will keep expanding my horizons.

I’m not sure where all this preparation is going to take me, but I suspect that I will really enjoy the destination.

Now go and get after it. – Crossfit Moncton

Chalk Talk – Mobility Matters

So you have made it to the box. You get changed into your favorite workout shorts, a bad-ass t-shirt and some rockin’, neon purple kicks. You are going to crush it. Today is your day and you will not be denied. The warm-up is completed, now onto group mobility exercises. This should help, as your right shoulder as been feeling somewhat “tight” for a while. Alright, now time to get that push press PR.

Doesn’t happen. Not even close. What the heck!?!

Truth is, even though we make sure that you are properly warmed up through the regular warm-up rounds and specific mobility for the daily workout, ten minutes of daily mobility is often not enough to fix an underlying issue, whether it developed pre-Crossfit or after months of working out.  The above example is not made-up; it was common occurrence for me and lasted a quite long time. Anything shoulder related seemed to suffer for some reason. Nothing hurt, but I could not even match any PRs for lifts involving my shoulders (shoulder press, bench press, push jerk, etc).

At first I figured I concentrating on other things had been the issue and giving these lifts just a tad more attention would help. Then I blamed doing too much during open gym sessions followed by a regular class the same day. Then I blamed inconsistency in training days, diet and sleep.

With all the usual suspects out of the equation, I came to the realization that, indeed, it was time to grab a lacrosse ball and dig in for some PROPER mobility. (Note: tweaking diet, sleep, work load and a more consistent 3-On-1-Off schedule still helped tremendously with WODs)

By proper mobility, I don’t mean doing 3 intervals of 20 seconds on each side of the target muscles, then toss the ball away and start lifting. Instead, try 1-minute intervals, alternating sides, for at least 6-7 intervals minimum per side. Also, try to make sure your stretch or lacrosse ball exercise is putting your muscles out of your comfort zone. Mobility work isn’t meant to be easy, kinda like our workouts.

I noticed a difference after one session of nothing but mobility work. Things were getting better. My bench press was coming along again. Rope climbs didn’t feel so rough on the elbow anymore. That left leg didn’t feel so weak after heavy squat sessions. If you want to fix something, just come in for a good hour of mobility, even on your rest day. Don’t let issues linger on, and please talk to any of the coaches. We have tons of exercises for you to try to help with any muscle groups. Just remember to do your warm-up beforehand; stretching cold muscles does not work well.

Now go and get after it. – Crossfit Moncton