6 Secrets Of a SilverBack Games Competitor

I recently had the pleasure of spending some time with Shellie Edington.  She placed 3rd in the Games in the 45-49 Masters Division.  She's a huge fan of WOD-Life Masters Community and considers herself a SilverBack. She shared some secrets with me and gave me permission to pass them on.  

Here's 6 secrets I learned from her:

1.  Be Humble.  Shellie maybe one of the fittest women in the world, but you wouldn't know it by talking to her.  While she's proud of her accomplishments, she knows she has work to do and is always looking for improvements.  She knows her strengths and weaknesses and trains them.

2.  Know Your Life Passions.  CrossFit is very important to Shellie, but she has other passions too.  After talking about CrossFit for a while, she changed topic to her true passion - passing fitness to the next generation.  She even started a company - Tumblin4Kids. 

3.  Rest.  This is one of the biggest secrets I learned.  She used to do multiple work outs a day.  But it was killing her body.  So she backed off.  And an amazing thing happened...she got stronger and faster.  Psychologically, this was very difficult, but it turned into a big aha-moment.

4.  Don't Compare Yourself to Others.  Shellie trains at Fit Club in Columbus Ohio.  There's a lot of great athletes there and sometimes she finishes first in WODs, and sometimes she doesn't.  She doesn't really care.  What she really cares about is how she improved.

5.  Trust Your Coach.  Shellie is trained by CrossFit guru Mitch Potterf.  She trusts him 100%. If he gives her a correction, she listens.  He knows how to push her without risking injury. She doesn't just listen to him...she trusts him.  

6.  Listen to Your Body.  Shellie is an experienced athlete from a gymnast background.  While that prepared her well for CrossFit, it also came with a legacy of injuries.  She's learned that re-injury is one of her biggest risks and it could set her back weeks or even months.  So she's always listening to her body.  

Protect Your Hands

ONE LUCKY PERSON WILL
WIN A PAIR OF FREE GLOVES FROM REEBOK!

Unfortunately, ripped hands are common in CrossFit. Your hands are used for almost everything in life.  So please protect them. Especially masters athletes who need their hands for everything.  Not only that, ripped hands could set your training back too.  

REEBOK DROPPED A FREE PAIR OF GLOVES - One Lucky Person Will Win!

Gloves are the best way to protect your hands.  They're cost effective and have minimal/no impact on your WOD.  Reebok makes the only CrossFit Performance Gloves on the market.  They're the best gloves out there.   Normally, they cost $50 retail.

To Enter:  One Lucky Person will win!

GIVEAWAY ENDED 9/10/14

1.  "Follow" our Facebook Page if you haven't already
(Make sure you click "Confirm") 

2.  "Subscribe" our Email List if you haven't already 
(if your not sure go ahead and subscribe...it will let you know if you're already on it)

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3.  Comment below which pair of gloves you would like to receive (1-4) AND size
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Rules:

Must be over 18 to win

Must live in the United States
Only 1 winner

Winner will be notified by email on September 10, 2014

NOTE:  Even if you don't win, protect your hands.  Buy a pair of these gloves.  Use our affiliate link and help out a fellow SilverBack.

Masters Competitions

Sep/Oct Competitions Below

Bookmark This Page.  More to Come!

Silver Showdown (09/13/14)

CrossFit 317 (IN). September 13th, 2014. A 2-person masters team event!

http://crossfit317.com/masters-competition/

Where: CrossFit 317, 10021 E US HWY 136, Indianapolis, IN, USA
When: Saturday, September 13th, 2014 from 9:00am to 4:00pm
Cost: $100/team (t-shirt included)

Palm Beach Partner Throwdown (09/20/14)

CrossFit Hardcore North (FL). September 20th, 2014. Includes masters and beginners!

http://www.crossfithardcorenorth.com/palm-beach-partner-throwdown

Where: CrossFit HardCore, 583 105th Ave N #7, Royal Palm Beach, FL, USA
When: Saturday, September 20th, 2014 from 8:30am to 4:30pm
Cost: $60/athlete

The NorthEast Masters Classic (09/21/14)

CrossFit 508 (MA). September 21st, 2014. A masters-only event!

http://crossfit508.squarespace.com/the-northeast-masters-classic/

Where: CrossFit 508, 1 George St, Plainville, MA, USA
When: Sunday, September 21st, 2014 from 9:00am to 3:00pm
Cost: $65/athlete

Disney Fit Challenge (09/26/14 to 09/28/14)

ESPN (FL). September 26th to 28th, 2014. Age and skill divisions!

https://www.espnwwos.com/events/competitive-sports/disney-fit-challenge/

Where: Disney Fit Challenge, ESPN Wide World of Sports Complex, Orlando, FL, USA
When: September 26th to 28th, 2014
Cost: $175/athlete; $525/team

WODktoberfest 3 (10/04/14)

http://crossfitfortis.ca/events/wodktoberfest/
CrossFit Fortis (CAN). October 4th, 2014. Includes masters and teens!
Where: CrossFit Fortis, 1939 Portobello Blvd, Ottawa, Ontario K4A 4W9, Canada
When: Saturday, October 4th, 2014 at 8:00am
Cost: $180/team

Mountain Melee (10/18/14 and 10/19/14)

CrossFit Pocono (PA). October18th and 19th, 2014. Teams and masters!

http://crossfitpocono.com/events/mountain-melee-details-2014.html

Where: Barley Creek Brewing Company, 1774 Sullivan Trail, Tannersville, PA, USA
When: Sat, Oct 18th and Sun, Oct 19th, 2014 from 8:00am to 4:30pm
Cost: $225/team; $65/masters

Florida Fitness Championships (10/18/14)

CrossFit Tough As Nails (FL). October 18th, 2014. Includes masters division!
http://www.toughasnailscomps.com
Where: CrossFit Tough As Nails, 1697 Pratt Place, Oviedo, FL, USA
When: Saturday, October 18th, 2014 at 8:30am
Cost: $60/athlete

Masters Team Comp (10/19/14)

CrossFit 2A (MA). October 19th, 2014. A same-sex partner comp for masters!
https://www.facebook.com/events/745634442167572/
Where: CrossFit 2A, 61 Great Road, Acton, MA, USA
When: Sunday, October 19th, 2014 from 8:00am to 4:00pm
Cost: $150/team (includes t-shirt)

Please Note:  WOD-Life Masters community is not associated with these events.  Please contact the event coordinators for more details. 

Is Your Body a Ticking Time Bomb? 5 Ways To Prevent Re-Injury

Due to it's competitive nature, CrossFit can sometimes be associated with injuries.  Listen to your body.  Stop if needed.  Live to fight another day.  Don't do it.  But this blog isn't about injury, it's about the seldom topic of re-injury.  

As masters athletes, we have a higher probability of a previous injury (maybe not even CrossFit related).  If not properly healed, your body may be a ticking time bomb.  Instead of giving your body a chance to heal, you have to start the process over again.  According to the NCBI, the risk of re-injury is highest soon after injury (0-6 months), but persists for at least 5 years after initial injury (and maybe longer).

So, here’s 5 Ways To Prevent Re-Injury:

1. No matter when your injury occurred (yesterday or 5 years ago), make the decision TODAY to heal the properly (not by a certain date or “work through the pain”).  Otherwise you are at higher risk of re-injury.
2. See trained professional(s): doctor, physical therapist, chiropractor, etc.  They are trained on helping you come up with a plan to heal in the shortest amount of time. 
3. Follow the plan.  Sounds simple?  Really it’s not.  You may be itching to get back in the gym and squeeze in a WOD.  DON’T DO IT. 
4. Give your body the time it needs to heal. Don’t push it.  You may still do other non-strenuous activities like stretching.  Talk to your doctor for more information. 
5. Once you’re cleared, ease back into it.  Your body needs time to re-acclimate.  Remember, you are at risk for 5 years.

Conclusion:  Don't get injured.  But if you do, you know your body better than anyone else, including your CrossFit coach and fellow CrossFitters.  So don’t push yourself beyond your limits.  Listen to your body.  Stay well within them.  Especially if you've experienced an injury in the last 5 years.  Don't let your ego drive you to re-injure yourself.  

How To Stay Motivated As A SilverBack

Look, CrossFit can be like a love affair. At first it starts out hot.  You come out of the gate hot.  You’re looking at YouTube videos.  Your wardrobe is ever increasing towards CrossFit gear.  PRs seem to come every week.   You’re eating clean with very little cheating.

Then a few months/years go by…

Now you find yourself a little less motivated.  You look at less videos.  The PRs don’t come as fast.  You start to question the thing that used to bring so much joy.  The fire isn’t there.  Is the honeymoon over? 

This is something I’ve seen many times.  I’ve been doing CrossFit for 3+ years.  Yet, I can still say I love Crossfit.  Here are some tips that I’ve used to keep me motivated.

1. Fit for life - This isn’t a sprint, it’s a marathon.  This is not a “fad”, it’s a lifestyle.  Remember the workouts in the 80’s?  This isn’t like that.  So just like anything else, your perspective changes over time.  Recognize it for what it is. 
2. Associate with People Who Are On Fire – Energy is contagious.  Being around energetic people spreads.  This may be the young firebreathers in your box.  Use their energy to spark yours. 
3. Set Goals – Log your workouts so you can see trends.  Then based on trends, set goals.  There should be a mixture of short term, medium term and long term goals.  This is one of the best ways to stay motivated!
4. Don’t loose sight of your “Why” – Write it down.  Remind yourself of this.  If needed, create reminders (e.g. tape it to your mirror).   As a SilverBack, you may be in (or close to) the best shape of your life!  But don’t forget your humble beginnings.  Remind yourself.
5. Take Recovery Periods – The quickest way to get burnout (and injury) is to go too often.  Take recovery periods.  REST is part of the program.  It could be couple days or longer.   It’s even more important as a SiliverBack.  Don’t compare yourself to the young firebreathers that come in 6 days a week.
6. Have Fun – At the end of the day, CrossFit is a blessing.  How cool is it to enjoy every minute of it…from the PRs to the camaraderie of the box.  Sometimes this takes a little humility.  Don’t take yourself too seriously.  

Do Masters Athletes Really Need Oly Shoes?

Save $25 when you spend $90 or more at Reebok.com thru 8/10/14
Promo code: BTS14 

Gear Review:  Reebok Lifters

Why would a SilverBack need specialty Oly shoes?  We’re masters athletes, not Rich Froning!  We already have WOD shoes. Isn’t that enough?  Well…yes and no.  CrossFit gear market has been exploding this past year with new products arriving every week. The trouble is wading through the sheer amount of potential equipment and deciding what is worth your money.  Here’s the pro’s and cons. 

Pros:  If you do a lot of Oly training, you should look into these shoes.  Here's why:

1. Reebok is offering $25 off ALL purchases.  So if you've been on the fence, now may be the time.  
2. You'll secure more stability and support through every press, squat and power-lift, thanks to the full-length Extreme stiffness Stroble designed for Olympic lifting stability. 
3. You'll feel perfectly centered by the dual external Velcro® straps
4. Your feet will stay ultra-comfy and irritation-free all session long, thanks to these CrossFit training shoe's ETC linings that are anti-friction and reduce heat build-up
5. U-Form technology allows you to put the shoe in the oven, then as it cools, forms to your foot.  

Cons:  I really can’t find many besides the obvious.  

1. Since they can’t be worn on turf or grass, they are “single function shoes”, unlike the Nano’s. 
2. Mainly they’re worn during the skill session or an Oly heavy WOD.  
3. You may have to end up lugging around 2 pairs of shoes.  True shoe “afficiando’s” wouldn’t mind this.  But more practical folks may not use them as much.

Conclusion:  If you are even remotely considering Oly shoes, now is the time.  Reebok is offering $25 off online this weekend.  It’s a good shoe and you won’t regret it.

How To Kick Ass as a Masters Athlete

Just because we're masters athletes, doesn't mean we can't kick ass!  Here's 10 hallmarks of a kick ass masters athlete.

1. Train full range of motion to the extent your body allows.  Even if you have to slow down or use lighter weights. 
2. Show up and do the work consistently.  Be proud of your accomplishments (first or last). The key word here is consistently (not every day).
3. Eat a primarily clean diet…it’s OK to cheat.  We’re not trying to be Rich Froning.  After all, we’re masters athletes with a life…job, spouse, kids, stress, etc.
4. Use your age/experience to your advantage.  Work smarter, not harder.  Mentally, we (masters athletes) have an edge.  Use every tool in your arsenal. 
5. Train for a life purpose.  Tape it to a wall.  Mine is “LIFE MATTERS. The effort that I put into my training, diet and active mobility will directly affect the quality of the life that I am afforded the luxury of living.”
6. Understand your body — it’s really all you have. Work on your goats, and build up the areas where you are weak.  It will pay off in the long run in your ability to “bend but not break.
7. Be an inspiration in your box.  Be a proud masters athlete.  Give the young firebreathers something to aspire to. 
8. Don’t PR every workout.  It’s a marathon, not a sprint. No need to try and keep up with the firebreathers all the time.  Just give them a good run for their money every once in a while.
9. Compete regularly 2-3 times a year.  As a masters athlete, the goal is not to win, but to compete.  This will sharpen your skills and give motivation to your training. 
10. Track your work outs.  Start with a baseline and then track against it.  You can’t improve what you don’t track.   Then celebrate your PRs.  Even if they aren’t at the level of the firebreathers…that’s what the “P” stands for:  personal.

Why Failing Is Good

As a masters athlete, we've probably had our share of successes and failures. We've had a chance to test our boundaries. And sometimes, we tend to stay well within them. So we don’t fail. As a result we have weak points.

Failing can be mentally crippling. We assume it’s a personification of whe we are as a person. “I failed, therefore, I am a failure and a loser.” It hurts our ego. It’s much easier to stick with the thing we’re good at? Right? WRONG!!! 

Failure teaches us more about ourselves than success. Failure teaches us where our shortcomings lie. It teaches us what we need to work on. It teaches us where our weaknesses are.

It’s important to fail the right way. Don’t take some astronomically stupid risk that jeopardizes all that you’ve worked for. Don’t attempt lifts that that you know you can’t do – that would just be a waste of time and serious risk of injury.

So, get out there and start failing. But make sure you learn from how you failed and so that you can suck less next time.

What's In A Masters Gym Bag?

Gym bag is like a "lovey", it goes with me pretty much everywhere.  I keep it in the house near the door.  Sometimes, I don't even take in from the car.  Have you ever taken inventory of what's in your bag?  You may be surprised.  I gotta feeling it looks a little different than the young firebreathers bag.  Here's what I normally keep in my bag.  What's in yours?

1. Water bottle
2. Water bottle
3. Water bottle
4. Ok...really...jump rope
5. Knee sleeves
6. Gloves
7. Wrist Straps
8. Belt
9. Fresh shirt
10. Protein bar / Power
11. Oly shoes
12. Wallet, keys, phone

10 Reasons Masters Athletes Should Compete...Regularly

Why should you (a masters athlete) compete?  Maybe you can't perform like when the good-old days.  Maybe you're not a fire-breather like some of the younger guys in the gym. So what?  Keeping a regular competition schedule (2-3 times a year) has many benefits.  See below.

10 Reasons Masters Athlete's Should Compete Regularly

1.     Give some motivation to the daily grind

2.     A few times per year push your self to your absolute limits

3.     Set a benchmark for next year

4.     Compare yourself to others in you age group...in a good way...just see where you stand

5.     Keep you honest - can't cheat when there's a judge watching

6.     Learn to perform under pressure

7.     You may surprise yourself 

8.     You'll learn your weakness(es)

9.     Brag to your friends..."Hey Joe, I'm the ### most fittest man/woman in the world!"

10. Have fun!

6 Ways For A Masters Athlete To Be a Model In Your Box

No…not that kind of model.  I mean a role model.  Just because you’re a masters athlete doesn’t mean you’ve been outcasted.  You’re still a valuable member of the box…even if you can’t keep up the young fire-breathers.   Who cares that you’re a few steps slower.  Here’s  a few ways to be a model:

1. Show up…consistently
2. Put forth maximum effort every time
3. Connect, relate and engage…come early / stay after
4.  Encourage, Encourage, Encourage
5. Don’t compare, be yourself…be proud of your efforts, this stuff is hard
6. Have fun!  Crack some jokes.  Be light hearted.

The Older I Get...The More Support I Need

Remember the days when you could squat with no belts, wraps or spotters?  Maybe that's still the case.  But as masters athletes it's important to protect ourselves from injury.  Don't feel bad if you have to put on knee support, wrist straps, belt, etc.  It's worth it.  For me, it's "Yes-Yes-Yes Squats!".

Here's a few items to consider if you're going to need some extra support:

1. Knee sleeves
2. Wrist straps
3. Gloves
4. Belt
5. Elbow sleeves
6. Rock tape
7. Any other support

Open Letter To Every Box: What's With The Music?

Dear Every Box,
The music in your gym is geared towards the younger generation. Most of it I don't even recognize. I can't remember the last time I heard something different. Could you play something from my generation that I would actually recognize? I've provided a list below. Thank you for your consideration.

Sincerely - The Masters Community

Here's A Potential Play List:

1. Twisted Sister - We're Not Gonna Take It 
2. Van Halen - Ain't Talkin Bout Love 
3. Beastie Boys - Sabotage 
4. Rush - Spirit of Radio 
5. Bruce Springsteen - Born In the USA 
6. Jackson 5 - I Want You Back 
7. Cheap Trick - Surrender 
8. Pearl Jam - Even Flow 
9. Run DMC - Peter Piper 
10. U2 - Angel of Harlem 
11. Public Enemy - Fight The Power 
12. Black Sabbath - War Pigs 
13. Any other music from the 70's, 80's or 90's

To Paleo Or Not to Paleo? That is the question.

Have you ever felt like this kid?  I find my self in almost a constant dialogue.  Every time I hit the fridge, go to a restaurant or just think about food.   It's almost like I have a little Paleo Devil and a Paeleo Angel on each shoulder.  Back and forth they argue. All day long.  I'd say each wins about 50% of the time.


So here's the dialogue goes in my head:

• Paleo Angel:  Do you know many burpees you're going to have to do to work that off?
• Paelo Devil:  Dude, you've been eating this way for 40+ years. What's another?  It's only one.
• Paleo Angel:  But earlier today you said that would be the last one? Remember, you're Paleo now
• Paleo Devil:  Don't listen to her.  This Paleo thing is a fad.  You earned it...go ahead.  Indulge.
• Paleo Angel:  Don't listen to him.  You worked so hard to get here. Don't let it go.
• And so on...

Does this ever happened to you?  Or is it just me?  Let me know.

10 Reasons Why I Crossfit Over 40

There are many reasons to Crossfit.  As a masters athlete, there are even more.  Don't let you age define you.  Crossfit is for athletes of all ages and abilities.  Here's 10 reasons why I Crossfit.  What are yours?

1.  How can I take care of my family if I can't take care of myself?

2.  I want to feel 10 years younger than my chronological age - permanently.

3.  I want to look good with out my shirt on!  Ok, I know this is vain...but true

4.  There's more important things than work, chores, and other doldrums of life

5.  Community, Community, Community

6.  Make the best use of my time in the gym

7.  I like to compete...it keeps me sharp

8.  I want to find my perceived limits...then surpass them

9.  Be a role model to the young fire-breathers in the gym

10.  Setting new PRs...even as I get older