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
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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

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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.