CrossFit-ish

    I have been increasing my strength training this winter, lifting heavier and more frequently. No, I don't lift heavy, I still stick with moderate weight and higher reps since my joints just won't manage high weights anymore. And I know that even when I have no motivation to do cardio, I always have motivation to lift. To that end, I am always in search of methods to increase productivity and results, as well as make it more interesting. I am also constantly looking for motivation, so I turn to YouTube for various videos. Since I have watched about every year of Kona Ironman, some more than once (c'mon, Mirinda Carfrae's come from behind win in 2013 was amazing.... her marathon run was phenomenal), I started looking for other venues to warm my blood. I've watched numerous trail running, and ultra running vids, various tri distances, olympic swimming, the list goes on and on. Recently I stumbled on CrossFit championships and Invitationals (team CrossFit). I have always been intrigued by CrossFit, but knowing my joints and their limitations, as well as financial limits, and lack of access, I knew I would not be joining a CF Box. That being said, I was intrigued nonetheless. Besides, how can anyone watch CF competitions and not admire the physiques and stamina of the athletes? These competitions take endurance down a whole different path. It is pretty fucking cool.
    After watching countless hours of CrossFit competitions I realized that a lot of my strength training falls easily into that mentality and style. Quick supersets; increasing weights and decreasing reps in a pyramid style workout with max sets (my personal favorite); combination moves; combining weights and body weight exercises. As well as meshing with my own belief that my strength is my strength when it comes to endurance, and weight training is integral to my ability to complete endurance events. Add to that, I know I have to keep my muscles in top shape if I want to protect my joints to minimize injuries and pain.
    So, being the internet age, of course I went onto Pinterest and searched CrossFit workouts to find an assortment of sets to add to my weekly regiment. In the process I learned terms that describe things I already do: AMRAP, As Many Reps As Possible (either during a specific time, or to failure); Chipper, a workout with many movements and reps (you "chip away" at it); WOD Workout Of the Day; EMOM Every Minute On the Minute. These add to the terms I already have in common with their lingo: PB Personal Best; PR Personal Record; Tabata, short intense work followed by short rest; HIIT High Intensity Interval Training; Ass to Grass, get low; DNF Did Not Finish; DNS Did Not Start; DFL Dead Fucking Last (on this note, DFL is better than DNF, but DNF is better than DNS).
    I have already begun integrating some new ideas into my regular workouts. Even before my current CF curiosity I have been increasing weights in some workout, increasing sets in others. Now I am adding some different bodyweight legwork to the weekly agenda. This week was my first 20 minute AMRAP of 10 each squats, lunges, jumping jacks, mountain climbers, sumo squats, calf raises, and burpees (burpees suck, by the way). This will be a regular addition. It was quick and furious, followed by a 75 minute swim, and legwork in the pool. Once my left ankle is back to a semblance of normal I will add jump squats, and probably box jumps back into my routine (I was doing them last year, but have been so injury prone they had to be given up for the time being).
     CrossFit is an interesting sport. It definitely pushes athleticism into a different realm. I wish it had been around 20 years ago, although the path I've taken hasn't been all that different. I have been serious about strength training and weight lifting my entire adult life, starting back in my late teens, including a bout with body building, and another with power lifting, Of all the activities I have done, it has been the one consistent element. Always. Now, I am excited to have found yet another manifestation of something I have always loved,
 

Strength Work

    Getting my training back on track after the holidays. It wasn't so much the holidays as it has been the weather. We have had snow and ice hitting every week, effectively keeping me housebound several days each week. Then the pool lost power for a few days, closing it, and when it reopened the water was too freaking cold for me to swim (yes, I am a wimp about swimming in cold water).
    My biggest focus over the last month or so has been strength training. I am swimming regularly, trying to increase my swims to 4 or 5 a week. I was successful with this, until the weather started crimping my style. So, strength training has been my go-to, since I can do it at home, or when the pool is too cold.
    I have been finding motivation watching Crossfit competitions. No, I don't do Crossfit, and have no plans to take it up. It is, however, an amazing display of overall fitness, and a great motivation while training. It has been great to watch while strength training, it is encouraging me to push harder and longer, which is exactly what I need right now.
    With the various injuries and such that I have struggled with over the last 2 years I know that muscle strength is my best defense, and best route to being able to increase training without further injuries. I have reached a point that I am not sure if I can continue with long course triathlon, my joints really object to running. It may be a pipe dream, but I am hoping that with all the proper strength training and conditioning that I might be able to return to running. Hopefully. If not, my alternate plan is distance swimming, and distance cycling. Regardless of where my endeavors take me, I know that strength will help me get there.
    I have often said, "My strength is my strength." For many people their strength is their speed, or their massive endurance, or a lifetime in their sport. For me it is my strength. My strength lets me power through tough sessions and distances. My strength also increases my endurance. I found a note to myself that said, "Power is work over time." Strength training is part of the process.
    So, for now, while it is cold, icy and grey outside, I will lift and train. I will use bands, kettlebell, barbell, and weight machines. I will use all the tools I have at my disposal to build my body's arsenal. My strength is my strength.