live. fate loves the fearless.

Now What?

Now What?
March 30, 2016 miranda

Serious question – what am I supposed to do now?

On Saturday I completed the final workout of the 2016 CrossFit Games Open.  Every year until this one all that meant was that the stressful 5-6 weeks of the Open were over and I could get into focusing just on Regionals.  The past two years my “season” lasted basically January thru July.  It’s not even April yet!!!

Regardless of whether you are a competitor in some capacity or just like to train to stay in shape – I believe it’s always important to have some sort of goal with a date or a measurement to keep you motivated.

I’m a planner. I am one of those people who constantly makes lists, but then never looks at them. I get really excited when I get an opportunity to re-set like this because I can literally write down the days of the week and decide how I am going to fill them. Don’t worry, I already did that on the plane today.

On my little schedule I still made time for CF 4-5 days a week, where I will take class or join my crew of friends in some fun at CrossFit Chalk. Nothing like the hours of training that I was putting in the past few years. (Except for Saturdays when I will be up with Julian at Training Yard).  I will also hit some of my favorite programming whenever I get a chance from both CrossFit Linchpin and Icon Athlete.  I will definitely be adding back in more Hinshaw Aerobic Capacity and gymnastics training from Sean Lind.

I want to learn how to stand up paddle board and make a weekend hobby out of it.  I made time for boxing, yoga and swim training – all once per week.  I will definitely need to get back to the salsa lessons.

Eventually I plan on signing up for a few smaller competitions, potentially trying to rope some of my friends into teaming up with me just for fun. I mean…who wouldn’t love to see the girls from the 2015 NorCal Team show up together somewhere?!

I think for me, I need to pick some numbers, goals to reach for to keep me excited about training, but realistic with my new “less time to train” lifestyle. My goals will definitely include non CrossFitty things now because I have been having such a good time doing stuff outside of the box.

With that said, and even with the little schedule I made, I still wanted something measurable.  Some goals to shoot for.  When competing it was always about improving EVERYTHING as far as it would go.  Run faster, lift more, lower times!  I decided I would make a small list of pretty significant times and numbers and decide what I wanted to get back to and try to MAINTAIN for as long as possible just basically in my life.

So here is a list of a few things just off of the top of my head.  I feel like this will give me something to measure progress and success at least, without giving myself the pressure of trying to get all of the way back to where I was.  If it happens, cool, if not…these new numbers are the goal and I think are just fine.


BACK SQUAT 295 215 265
FRONT SQUAT 255 205 225
DEADLIFT 345 315 315
SNATCH 180 150 165
CLEAN 220 185 205
JERK 220 185 205
CINDY 25 25 25 +

Could definitely add a few more, but it was fun for me to kind of think about where I wanted to be and assess what I thought was a level that pushed me, but didn’t stress me out.  And some numbers where I could still be proud of the fitness I had gained after all of this time and would have to continue to work hard to maintain.

If you participated in the Open and aren’t going to Regionals, right now is an important time. It’s time to be proud of what you accomplished and then decide where you want to go next. There is literally no right or wrong answer. The only way you can go wrong is to not make an assessment. Whether it’s to improve on a weakness that you found, or take your fitness in a completely different direction – make sure you are headed in the direction for the life you want to have.  Also make sure that somewhere on that list is to have a really, really good time while getting fit.

  • Al Temple

    You are awesome….. Keep up that positive attitude!!!!!! Love it!!!!!

  • Glenn M.

    Great role model! Keep it up!

  • Ann

    Thank you for this! It’s quite helpful as a “regular” athlete to think about.

  • Stephanie

    This is a great reminder.

  • Karen Arnold (Anchorage, Alaska)

    First.. Go on a fun VACATION! Literally throw a dart at a map of the world… For me, I am changing boxes.. I was a trainer at a box, and will miss my athletes and my crossfit family, but I need a fresh start. I finished the Open in 30th for the Northwest, first in Alaska for masters 45-49 years, and I turn 50 next year. I would love to get to the regional qualifier next year, and I am now excited to get into the gym and leave everything I have on the floor. Thank you for your honest insights… You are a great motivator for so many people!

  • Julie

    You are so inspiring! Now that the open are completed I am starting a 8 weeks strength program – bulking up to get stronger with the lifts then back to the cardio!

  • Good writing , very cool

  • Miranda Tracy

    You are such a role model to me. I like that you stay positive and push forward. Keep doing what you do. Can’t wait to see what’s next for you.

  • Marty

    Great insight! Thanks.

  • Keisha

    Have you retired from competing or just taking a break?

  • Andrew Webb

    I’m post hamstring reattachment and might require another surgery because of pushing too hard 🙁
    I like reading your posts, they give me hope.

  • Great perspective. Going to share with our community.

  • Ash

    I think I love you more now that youre becoming more like the rest of your fans. I love that you’ve taken a step back, and are now enjoying the little things in life. You look happier, I enjoy reading your posts now, and I believe you are more relatable. You were inspiring before with NC, you were a f*cking monster (good thing) but I think us girls can relate to this new you. Btw- The first time I saw a post of you doing yoga I was like “WHAAA!!! Who is this new chick!????”

    It’s awesome. you’re awesome, and you look amazing in your dresses.
    Xo good luck with everything – fan from Canada.

  • Erik C

    I also had an acl replacement surgery around the same time as you and just got back into Crossfit at the turn of the year! And I also just did the open, scaled and even though I didn’t turn in my scores, I logged them into wodify! This week I’ll be following your example and recording some goals, and working on them! You’re a super inspirational athlete!

  • Kristine Behrens

    Thank you for sharing! I have followed your knee surgery journey and am constantly inspired. I had ACL and meniscus surgery in October of 2015 and it has been one of the hardest things to go through. As a competitive athlete all of my life, I have had to learn to slow down and find joy in the progress and the journey. I find hope every time I check your Instagram. Thank you for being a role model for all females. Keep up the good work in and out of the gym. All things happen for a reason and this is the beginning of something great!

  • Doug

    Excellent perspective. Helps affirm my own path; hearing that others, more credible and accomplished than I, struggle with containing their own inner competitor. Coming off 3 shoulder surgeries, a meniscus and bi-lateral hip surgeries over the past 7 years I found that the pressure I put on myself to get back to form had drained all the fun from this sport and caused me to push too hard, too fast. Through those surgeries, I never missed an open………until last year. I also took this year off and with no self imposed, unrealistic goals to achieve, I’m finding myself having fun again and achieving more foundational and realistic goals that can be built upon to help me be competitive again………..or not………but But either way I’ve rediscovered the joy of fitness again.
    Again, excellent post and I wish you the best in your recovery and rediscovery of fun! God bless.

  • Luis U.

    Very good article Miranda! gave a very good idea on what to focus on after the open (i am not even close to Regionals)

    Regards From Venezuela! (=