Reflection: Post Crossfit Open 2015

My standings for Canada West - Masters Men 45-49

My standings for Worldwide - Masters Men 45-49

Crossfit OPEN 2015 is over!!!


Yay!!  Back to regular programming/workouts...  I was craving this last week.  I always find that the Open is just one week too long... but that's just me..


This is my second year doing the Open.   Originally, I wasn't planning on attempting this as I didn't deem myself ready.  I had so many things to work on and there were many items on my list that I hadn't even gotten to improving.

Here are some of the items that were on my last year list; which are now on a higher priority for me this year.

 - Double Unders
 - Toes to Bar
 - Strict Pull-ups

If you notice, the items that are listed are not the weight bearing type.   Its more of the gymnastic movements that kills me.  The more finesse movements as I call it.  It's fine and dandy when you are a stick or fairly thin and light.  But when your bulky like me (think of a Kangaroo and you have my general shape), it's really hard!   I'm not saying that it can't be done, it can and will one day for me.   Thus, why I need to work on it more.


Last year, after the Open 2014.  I took some time to reflect on what areas that I should work on.  I had to dig down and find the root cause(s).

 - Strength
 - Flexibility/Mobility - it's not about being bendy...
 - Nutrition; which impacts directly on my weight.


To get better,  I started with strength and hired a strength coach (Bryan Yu).   I worked with him for about 3 months until he left for the greener pasture in Calgary; working for Canada Olympic Park.    I still use his warm-up procedures to this day on my dedicated lifting days.   I spent 6 months, 3 times a week focus strictly on increasing my strength, doing the odd crossfit class and mobility class.

Since starting the strength and seeing increases there.  I find that some of the workouts, specifically Wall Balls became much easier.  The twenty pound ball was much more manageable and as well as the ability to do more before succumbing to exhaustion.

One of the bigger issues for me is mobility.  As we get older, we lose that flexibility.  My approach to this was taking Yoga.   Not only does it address it, but it helps with so many aspects of Crossfit, Powerlifting, Olympic lifting, running, or any activity in general.

I find that one of my weakness during any lifting movements is my hips.   Sometimes they are tight and other times, it's certain muscles that needs to be more flexible.  Yoga has improved this, and now I can happily lift without any issues, other than the weight being too heavy.  But that more about strength.



For more on my past activities:
    Last 4 months of Oly lifting, Powerlifting, Yoga, and finding Balance

(if the link doesn't work, copy and paste this into your browser: 
 http://lifewithxfit.blogspot.com/2015/02/last-4-months-oly-lifting-powerlifting.html )


My Crossfit Open 2015 results:

For those who just tuned into my blog; here's the scoop.  I've been doing crossfit for just a bit over 2 years.  I'm still learning, getting stronger and having fun along the way.

I'm proud to say that I'm 46 (yah, I'm that old) and rocking this shit!   My numbers may not reflect how hard I had worked on it this last year.

To give you perspective on my gains:

  Crossfit Open 2014:

  - 120 people registered in the Open for Canada West (Mens Master 45-49)
  - 49 people completed all 5 weeks
  - I came in 48th

I was also at the bottom of the list of people within the gym.  But the big take away was, I completed all 5 weeks!  No matter how hard it was, I didn't give up!   I knew in my mind, that in time; I would get better.  If anything, it will serve as a benchmark for the future.

GOALS for 2015:

Since I won’t become a fire breather in this lifetime; I’ll just strive to be better than average!!

Perhaps the only time I'll be a "fire breather" is when I eat something too hot for my own good and I'm breathing fire...   I do love spicy things...  anyways,  I digress...

Based on the above results, it would be safe to assume that I will just build on my existing foundation.

I'll continue with my Yoga for mobility and flexibility.  This is key to my next goal.

Getting stronger than I am now.   I want to hit some new PR on all my lifts.  I also will be working on refining my techniques in all areas (Powerlifting and Olympic Lifting).

Nutrition; I'll be tinkering with this a bit more this year.  I have lost about 10 lbs since the beginning of the year.   My goals is to slim down, in a healthy manner (less Kangaroo shape), but not at the cost of muscle loss.


Again, this is my journey and I'm sharing it with you to show that hard work DO pay off. You are never too old to do workouts like this, if this is your thing.  If you don't know if this is your thing, come out and give it a try!

We all strive to better ourselves!  You will be surrounded by other people who are on similar journey,  and you may surprise yourself on how many things you have in common with them.   This is what it's like to be in a community, a Crossfit community!!   People are supportive, not just the coaches, but all the people who you workout with.


Thanks for reading, and until next time    .....remember to tackle one WOD at a time!!