To compete in the CF open or not!?!

Many of the athletes in our box at Crossfit Oregon City are excited about this years Crossfit Games Open. Several athletes signed up quickly after the registration opened. A few of these athletes have competed in local CF competitions, many have not.

The last few days I have seen many athletes posting questions on Facebook asking questions like what if they have exercise A? ( Insert any movement you cannot do, or do well). Well they most certainly will have it. This is not a reason not to try.

I realize that while I can do most WODs Rx, I am no where near competitive with some of the athletes that will go on to Regionals or the "Big" games. This is also not a reason to try.

Last year, I competed in the open for the first time. The first weeks WOD was max Burpees in 7 minutes. I figured I might be able to get 90. I did 104 because of the encouragement of my coach Jen Cole Cereghino. As I lay there on my back barely able to breathe she said to me" You really picked it up in the last minute and a half. Great Job"

I was personally proud that I was able to beat my goal.

In the weeks that followed we did a snatch ladder to which I was able to do only 21 of the needed 30 at 135lbs. Then a Wall Ball / Double Under / MuscleUp combo. I finished the150 wall balls ( barely) and because I was still learning them finished only 60 of the 90 DU's. I didn't have to worry about not being able to do a Muscle Up because I never even got that far.

After a couple of weeks, I looked forward to the fact that each week 1 of my WODs score would be posted on the Internet for all to see. That is a great motivator to WORK HARD!

There were some WODs which I did what I considered good (for me) at, and WODs which I felt like I sucked at. Even these left me with a great feeling of satisfaction and self accomplishment.

If your not sure you can do it, TRY. You will be glad you did !

My First Muscle-Up!!

There's a lot of movements in CrossFit, that are difficult to master. For me, being a big guy many of the gymnastics movements are a challenge. I have practiced and improved my Pull Ups, Handstand Push Ups, and regularly practice on the rings doing dips and *Attempting* Muscle Ups.

Last March while attending My CrossFit Level 1 course I was attempting a muscle up, and my right hand slipped off the ring and I was left hanging in a one sided ring dip. Needless to say I injured my right shoulder. For months I rehabbed and finally regained enough strength to try anew.

I think part of the problem was A) I didn't want to re injure the shoulder and B) I was afraid! I tried for a few months, unsuccessfully to perform just one.

About a week ago, after our Saturday WOD, I saw one of our athlete's Bri, practicing toes to rings. I jokingly said to her " Do a Muscle-Up" to which she replied "I can't." Bri is a gymnast ( you know the girl that has flexibility like Gumby) . SO I said " Show me your false grip", she didn't know what that was. I showed her and began a hard kip, up went my body above the rings. I pressed out at the top and screamed. By not thinking hard about it beforehand I was able to do it. I came down and everyone yelled "do it again. "

I was sure it was a total fluke, and I was about to make a fool of myself, by not being able to do another one, but I did! Next Jen our box owner said " We need to get this on video." Yes we do I thought. my next thought was I'm gonna fail this on video... I did it. To which she replied "I didn't catch it go again." There is no way I'll be able to do another one. The video above is my 4th ever Muscle-Up.
A while later I did one more for a total of 5 single muscle ups.

I have to say, I felt on top of the world that day.

I still can't get them every time I try, especially after a hard shoulder workout, but I will continue to work on this until I CAN!