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April 6, 2015

Preparing for the Crossfit Masters Qualifier 2015

SMILE & BREATHE

After surviving the emotional and physical aspects of the 2015 Crossfit Open I felt relief mixed with the sure knowledge that it is time to get to work!  The Open tends to up end even the best programming schedules as movements/lifts/loads come in second to having a healthy, recovered master athlete.

PREP

My Master Qualifier prep was waylaid by a nasty upper respiratory bug that hit me upon completion on my 15.5 redo. Thankful the Open is past I am anxious to move forward in my training. I have found that when your body wants to rest – do not fight it….listen and rest. I always benefit in the long run when I listen to my body.

“The hay is in the barn” is what my Coach Mitch Potterf tells me when we are 2 weeks out from a comp. My focus is keeping my body fueled, hydrated, flexible and rested as we train toward the qualifier. 

I love working out with a group and having my gym friends around me. I do “extra work” after everyone else leaves but Mitch stays and helps me push through. I can not put enough emphasis on the importance of having an experienced Crossfit coach supervising your every move. Many injuries are caused by incorrect small movements done over time under load. Only a coach who knows what they are doing will see this incorrect movement, help you make corrections and most likely avoid injury.  Mitch also does all the programming at Fit Club so I can focus on having fun and training. Having a coach you can trust that writes master programming and supervises you is a pretty great path to success.

The qualifier will be a fun, hard, long weekend of work. If you thought the open was hard then get ready! The qualifier last year was heavier and more technical. To be able to focus on your training I recommend getting your videographer yesterday, get your judge, set up the times you will be performing your 4 workouts so that you will not be interrupting regularly scheduled classes at your gym. Go ahead and schedule 2 redos time slots with your crew – you can always scratch them if you don’t need them but it’s better to be prepared.

FOCUS

So this week I will train with a rest day on Thursday and have a 90 minute deep tissue massage.  I do not post my daily programming because it is written for me – for where I am in my crossfit journey.  We all have different strengths, weaknesses and body types. Master programming is never as simple as cookie cutter, one for all, etc. Each masters athlete has their own lifelong list of mobility issues, injuries and quirks. I recommend contacting me regarding programming or coming to Columbus for a visit to workout with Mitch and I if you are serious about your Crossfit goals.

12 Comments on “Preparing for the Crossfit Masters Qualifier 2015

Eric
April 6, 2015 at 6:46 pm

Grest information.

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Shellie Edington
April 6, 2015 at 7:05 pm

Thanks bro! Love you ❤️

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Eric
April 6, 2015 at 7:24 pm

Err Great

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Shellie Edington
April 6, 2015 at 7:34 pm

Be sure to share and like

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Patricia Banks
April 11, 2015 at 3:02 am

I am a Master athlete at an intermediate level. Last year was my first Open and I did the Master’s qualifier as well. I could not do the Open this year due to a knee injury. The comment in your post about needing a coach watching your movements really hit home. I was doing a pretty high volume of work in the fall, but I was mostly working out alone. I am sure incorrect movement under those circumstances led to my injury. My injury has set me back quite a bit, but I will be moving to a new area soon and am wondering if you have any advice about how to find a good box for a Master athlete to start training again. I have never been in the market for a box before so I’m not sure how to find the right situation. Thank you for this post. It was really helpful.

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Shellie Edington
April 13, 2015 at 2:40 pm

Hi Patricia,

I think you need to set down with the head coach of the gym you are interested in and ask how they train their master athletes. The answer should be not much different than our regular athletes – it depends on your goals. You then discuss your goals and see if they can manage your programming to get you where you want to go. It takes time and every athlete is different.

Good luck! Let me know if you have any additional questions.

Shellie

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Shellie Edington
May 10, 2015 at 7:39 am

Hey Patricia,

I am glad the article helped you. Please let me know where you are relocating – zip code is fine. I will let you know what I think.

Take care,
Shellie

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Brad Blackmon
May 10, 2015 at 7:13 am

Hi Shellie,

This year I finished the Open 68th in the men’s 50-54 year age group. Unfortunately dropped a little in the Qualifier to 77th. I can’t complain as I had no expectations to make the Qualifier much less the top 100. Having done so I want to set my goals for next year and give it my all. I can only imagine how busy your life is in preparation for the Games. If at some point you find time to consult on proper programming and training to get to the top 20 please let me know. I would be willing to come to Ohio and meet with you and Mitch if possible. Good Luck with the Games. Can’t wait to see u on top of the podium.

Brad Bkackmon

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Shellie Edington
May 10, 2015 at 7:40 pm

Hi Brad,
Fantastic job on Open and Qualifier. We have a master WOD every Sunday 12-2 PM. If you want to come in for a few days let me know. My rest days are Monday & Friday. We are located in Columbus. I know Mitch would like to meet you first before proceeding with programming. He will learn much from your past training as well as the results from the open & qualifier workouts.

My email is [email protected] please send me your email and the message you sent in reply to my blog. I will then forward to Mitch.

Take care and look forward to training with you!
Shellie

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Jen Grosso
May 18, 2015 at 2:29 am

This article is really helpful. I fell last year and broke both of my wrists, requiring surgery, fixation and lots of rehab. I still have a round of platelet therapy to help restore damaged cartilage in one of my wrists. I spent the Fall and early Winter rehabbing and trying to build back upper body strength. Being able to compete and Rx all of the WODs except for 15.3 was a major win for me. I am still trying to get to a much better, competitive place next year. Despite my injuries, the area where I am struggling most is nutrition and sifting through all of the advice and articles to try to find the best way to fuel as a female masters’ athlete who wants to add muscle. If you have any tips or recommendations, I would love to hear your thoughts. Thank you again for sharing info about how you prep!

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Shellie Edington
May 18, 2015 at 5:50 am

Hi Jen, thanks for your response. I am happy you are recovering and gaining back strength. I will write an article regarding nutrition this week.
Take care!
Shellie

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Elizabeth Schumann
January 2, 2017 at 2:33 am

Hi Shellie I just read your article and seen your pictures in Jan/Feb Muscle & Fitness Hers. I am so impressed with you. You are such a inspiration. I’m 58 and I just started Crossfit three months ago. I was always strong & athletic growing up. There was just body building during my time I would have gave anything for Crossfit to have been around. I watch my daughter she has done CF for about three years. I always dream what I could have done by watching her. She is awesome at it. She’s the one that got me started in it. I think I’m to old sometime might not can do what other people can but I do my best and have the best time doing it. I feel 100 percent better. I’m keeping your article to read over & over when I think I can’t do something. So proud for you. You look awesome. You go girl!

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