Be kind to yourself

The Crossfit Open is a time during the year where athletes can test their fitness, strength, skills and mental toughness. Many athletes sign up with the aim to make it to Regionals, others do it for the pure sense of community and because they love doing Crossfit. This year, I signed up for the Open because I wanted to see where my skills and abilities featured against the rest of the Crossfit world. I know I am nowhere near the best, but I am the best that I have ever been.

When 17.1 was released, all I saw was a shit tonne of dumbbell snatches and many burpee box jump overs in between, which happen to be quite a mental goat for me. After watching Samantha Briggs crush it in 10:14, I figured I could do it in under 15:00. Saturday abruptly arrived and it was time to face the burpees… and 150 dumbbell snatches. I started off feeling great and set a good pace. But, once I hit the set of 40, my back and hamstrings started screaming and it took everything I had to keep going.

Those last 50 snatches were painful and difficult and I slowed down A LOT! I took way too many breaks to try shake out my back and legs and ended up with a disappointing time of 18:20.

For the last couple of days I have been looking at the leader board as well as all the social media posts with everyone’s times and I just could not help comparing my score to theirs and kept telling myself how poorly I performed. I then attempted to redo the workout, but gave up in the round of 30 snatches. My back just was not having it.

Upon reflection, I have been way too hard on myself and have realised that ONE workout does not define how good of an athlete you are. I kept telling myself that I’m just not good enough because my score is so average. This is ridiculous negative self-talk that is not going to benefit me in anyway. I did the best that I could given the situation and there are four more workouts coming up where I can redeem myself.

I was punishing myself mentally and emotionally for not doing as well as expected. Don’t do that! Everyone has their strengths and weaknesses and that is the reason we do things like the Open, so we can identify the areas we need to work on. Clearly I need to get stronger and increase my back endurance! Probably work on my dumbbell snatch technique too! But that’s OK! One of the reasons I do this sport is because you can never truly be done getting better. There is always something to work on.

So, morale of the story: Don’t be hard on yourself. Give everything 100%. If you didn’t do as well as expected, recognise where you went on, tell yourself it is OK, and move on. Failing is part of the journey to success. No one ever came out on top without failing first.

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WOD (15/02/17)

I’m still trying to recover from that dreaded stomach flu so still feeling relatively weak👎🏻. But managed to fit in some good training!

Considering the Crossfit Open is literally around the corner – 7 days away to be exact- it’s time to kick it up a notch and start getting into the pain cave! Consequently, two past Open WODs were done back to back followed by some accessory work.

1. 11.6… 7 min AMRAP 

3 thrusters @ 30kg

3 chest to bar pull ups

6 thrusters 

6 C2B

9 thrusters 

9 C2B

… continue up in 3s until time cap 

I managed 15 thrusters and 8 C2B. The bar felt more like 50kgs than 30!

-5 minute rest-

12.5… for time

60 bar facing burpees

15/12 muscle ups

This took me 10:13. I felt surprisingly comfortable on the burpees and just kept a steady pace. The muscle ups felt decent today as I was using a lot more hip drive and power! 

2. Accessory work

4 sets

6-8 overhead stability lunge (see video) 

15 barbell hip extensions @ 45kg

4 sets

10 dead ball slams @ 20kg

20 weighted sit ups

20 weighted Russian twists 

WOD (13/02/17)


I spent most of my weekend in bed as I had a pretty upset stomach (sad face) but it forced me to have two full rest days. So when Monday came rolling around my body was feeling pretty fresh but unfortunately my stomach was still quite upset. Nevertheless, I did the work and finished my training sesh! 

1. Front squat 5 min EMOM

3 @ 60%

3 @ 65%

3 @ 70%

2 @ 75%

2 @ 75%

– rest 1 min-

10 min E2MOM

2 @ 80%

1 @ 85%

1 @ 85-90%

1 @ 90% 

1 @ 90%

2. 12 min E2MOM clean and jerk @ 60-70%

3. 6 RFT

500m row

10 box over burpees

-1 min rest between rounds

>23:13 

The weight lifting did not feel great today but I blame that on the stomach bug. The cardio was alright, it’s just not my fave type of workout 😝 

Its the little things in life…

I moved to Hong Kong almost four weeks ago. It was a huge decision on my part… moving to a completely new continent, on my own, and being surrounded by an entirely different culture while trying to settle into a new job. Of course I knew what I was getting myself into, but I wanted a new experience and to get out of my comfort zone. Luckily, that is exactly what I got!

Moving from South Africa, which is known for its wildlife and vast open green spaces, to Hong Kong which is possibly one of the most densely populated cities on the planet, was most certainly outside of my comfort zone. During my first week I was so busy trying to adjust to my new work schedule, sorting out all my admin and meeting about a million new people that I barely had time to think about what had just happened. When the second week rolled in, I was suddenly stricken with the dreaded homesickness bug.

All I can say is thank goodness for wonderful people, new challenges and technology. Firstly, there are a LARGE amount of expats in HK who have gone through exactly the same feelings as me and were very helpful and willing to take me out and about (you know who you are you kind souls). Secondly, FaceTime, Whatsapp, Facebook, Intagram, you name it… as much as we complain about the world of social media, it truly is amazing for communication! Being able to contact everyone in SA really helped me get through the sad times. And thirdly, setting myself little goals for work, competing and travelling helped me put everything into perspective. The little things getting me through life at the moment:

  • Last week I was fortunate enough to take part in the Asian Championships qualifiers. This is a three part competition purely for countries in Asia that is much like the Crossfit Games. The online qualifiers comprises of four workouts that need to be done within a week. From there, the top 25 women in each region compete at Sectionals which is held in each region within Asia. From there, the top three women compete at the final to be crowned Fittest in Asia. After a lot of sweat and almost tears, I managed to place 15th in our region which means I move on to sectionals- Happy Emma! (goal 1 = Achieved)
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The ladies of Typhoon who qualified for Sectionals

 

  • The next competition coming up is of course, The Crossfit Open! This is a five week series of one workout a week and is the first stage to getting into the Crossfit Games. Now, I’m no where near qualifying for Regionals, but I am keen to see where I place in Asia (goal 2 = work in progress).
  • Travel is one of the reasons I decided to move abroad, so I have just booked flights to meet up with my parents and a special someone in Thailand in April… yet another occasion to look forward to! Sun, fun, cocktails and chill time… what more could a girl ask for? (goal 3=booked!)
  • With regards to coaching, I am making a full blown effort to learn as much as I can from the other coaches I work with who have so much variety of knowledge… from Power Lifting and Olympic lifting to mobility… I am learning something new every single day that I am very excited to bring to my coaching as well as my own performance (goal 4= underway)

I think that it is extremely important to have small goals and experiences to work towards. Without them, we seem to flounder and our motivation and drive starts to decrease; at least that is what happens with me. If you are struggling to motivate yourself at work, in the gym or in life in general, set yourself small goals and see how things start to change.