Holes in my Fitness

August 25, 2017

What do I need to do to make it into the Top 200 of the 50 – 54 Year old Male Division in 2018. Because we won’t know what the five events are until they are announced during the 2018 CrossFit Open, I will base where I stand and what I need to improve on off of previous years Open results. These results aren’t pretty, pointing towards the fact that I have a lot of work to do, so it’s a good thing that I have already been trying to improve on the areas that I perceive to be weakest.

As I mentioned last week there were over 6,500 competitors in the Male 50 – 54 age division in 2017, my placing in that division was a sparkling 1,681st place, a long way from being in the Top 200. While I’m not discouraged by my placing it is a large reminder that I have a very long way to go, and not very long to get there.

In reviewing my previous results it doesn’t take long to find a glaring weakness in my fitness, in CrossFit terms I have a hole in my fitness. The hole for me, really it is more like a crater, is “Body Weight Movements”. For those of you unfamiliar with Body Weight Movements a few simple examples would be Sit-ups, Push-ups, and Pull-ups. While I consider myself to be somewhat proficient in these three movements it is when these movements are taken to the next level of complexity that a crater size hole in my fitness become evident.

Examples of next level of complexity would be:

  • Toes-to-Bar (Hanging on a pull-up bar and bringing your toes up to touch the bar)
  • Hand-Stand Push-ups (Hand-Stand against wall, dropping down into a Head-stand, and back up)
  • Chest-to-Bar (Instead of just getting your chin over the bar on a pull-up your chest hits the bar)
  • Bar-Muscle-up (Hanging on a pull-up bar, ending with body above bar with your hands support)
  • Ring-Muscle-up (Same as above only on Gymnastic Rings)

I’ve included a video below of my son Casey performing these movements, the reason that Casey is performing the movements and not me is because, well like I said they are a hole in my fitness, some of these things I can do poorly and some of these I can’t do at all. For me to hit my goal I will need to do all of these movements proficiently.

Included in the CrossFit Open will be many other movements, examples of other movements would be:

  • Olympic Lifts (These lifts include Clean & Jerk, and Snatch)
  • Weighted Squats (Back, Front, and Overhead Squats)
  • Jump Rope (Double Unders where the rope passes under your feet twice on each jump)
  • Rowing (Concept 2 Rowing machine)
  • Miscellaneous (examples being Wall Balls, Burpee’s, Box Jumps, etc)

Below is a video of me showing each of these movements

While I need to also improve on these movements I believe that I have at least a solid foundation to build upon.

In future posts I will spend time explaining how I intend to improve the holes in my fitness. This includes but isn’t limited to:

  • Improving Strength
  • Increasing Flexibility
  • Improving the Mental Side of Fitness
  • Weight and Eating

The last three of these are a constant struggle for me as I think they are for a majority of people. I don’t pretend to be an expert in any of these three areas but every year their importance only seems to grow and grow. I intend to share what it is that I am doing and how my process seems to be affecting me, I don’t believe there is a one size fits all for these areas and most of us just have to keep working until we find what works for us.

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