We sent your questions to CrossFit Games veteran Stacie Tovar, and here’s what she said!
- After the Games, how detailed do you plan/goal set for the upcoming year? – David S.
Every year there is definitely a reflection period that happens. I self-evaluate and assess my season. Once I’ve taken adequate time to rest, recover and reflect, I immediately established a plan for the next season. Goal setting is a huge part of what I decide to do in the off-season. It’s a great time for me to go back to the drawing board and figure out what I can tweak, what worked, what didn’t, and what needs to change and improve moving forward. I also take time to evaluate what’s trending in our space as the sport and our training methodologies are constantly evolving. The game plan can change on the fly at any time. - What made you start CrossFit? – @costarikan1
My husband talked me into it nine years ago when we were still dating…a little over a year after I graduated college and left competitive sports behind. I started simply because I was bored with running and wanted to improve my fitness and stay healthy! I had no intentions of doing CrossFit competitively when I joined CrossFit Omaha back in 2008. I just wanted to have some fun when working out. - How many workouts do you do per day? – @angelxomvr
I usually do three to five workouts a day spanning over two training sessions; one in the morning and one in the afternoon. Most training days include a metcon for the warm-up, followed by two to three parts focused on strength and barbell work, ending with two to three more metcons and/or accessory work routines. Every day is a little bit different. There is never more than six hours of total work required daily but almost always at least three. - What is the hardest workout for you? – @ssyoung81
Actually, I find them all really challenging, still. I’ve done so many of them over the years that I can’t really put my finger on just one. I do think that getting stronger and more technically sound over the years has allowed me to move faster. That along with my increased mental toughness and dialed in nutrition allows me to go to that “dark place” every workout. I’ve been doing it for so long now that’s all I know. I would say I’m training with some degree of intensity almost all of the time. Really there are no half-ass attempts, so anything I do is going to be a challenge if I’m pushing myself in that regard. - What is a balanced/healthy diet for you? – @theonlyroloalive89
Balance for me would be lots of water and three meals a day consisting of breakfast, lunch, and dinner. I might throw in a fourth balanced meal as a second breakfast or late lunch if a long day is planned. I aim for my meals to include lean meats, fish, or eggs, lots of colorful fruits and veggies, white rice and/or other complex carbs, olive oil, ghee butter, and avocado. I don’t do a whole lot of dairy, but I love heavy cream in my coffee. I avoid sugar to the point of consuming little to none. Alcohol consumption is a rarity. [insert multiple sad face emojis] - Best tips for improving form on strict HSPU? – @chetleekowalski
Here are just few tips I can offer… 1) The tighter you are, the easier the HSPU. Remember to squeeze your butt, pull your rib cage down, hollow out that core, and keep your midline tight. 2) Breathe as you push up and don’t hold your breath. You do not want hold your breath throughout the entire movement. Get in the practice of taking in a deep breath as you descend down and start exhaling as soon as you begin your ascent back up. 3) Get upside down in some way, shape, or form for at least 20 minutes total weekly and throw in some accessory work for the win. Large sets of strict presses at light weight using both an empty barbell and dumbbells, at least 3x/week. - Favorite inspirational/motivational book?– @karahbunde
I really enjoyed the book “Faith in the Game” by Tom Osborne. I read it this past winter and would recommend it to anybody, even if you aren’t a college football fan. - How long did it take for you to get into the shape you’re in now? – @lorrallorra
Believe it or not, it’s taken me over 9 years and we’re still counting! Even at this point I still have a lot of fitness that I can improve on. It seems like almost every day I have a new weakness that I am trying to tackle. I guess that’s the beauty of our sport. It’s constantly evolving and as it progresses it becomes more challenging. As athletes continue to get better and break down barriers of what we thought was possible, the demands increase and competition programming becomes harder. Our sport most definitely forces you to adapt and overcome. - With training volume increasing, how do you find balance in your personal life? – @stuntman_johnny
Unfortunately, my personal life is usually the first thing to take a back seat, since training (almost) always takes precedence. Lucky for me, my family and friends understand and support me in my endeavors. Everyone recognizes that I can’t do this forever and I’ve got to do it while I can. I’ve missed out on a lot over the years, that’s why I love the offseason so much. I’ll definitely have some lost time to make up for when it’s all said and done. - Will you be my volleyball beach doubles partner this summer if this whole CrossFit thing doesn’t work out? – @thetrueliverman
Absolutely! Considering I’m already 9 years into this CrossFit thing though, I’d say it’s working out pretty well. In all seriousness, I wish I could play ball more often. It sounds so fun and I do miss the sport. Regrettably, I don’t think I’ll be playing much volleyball when my CrossFit days are over. I’ve been dealing with some ugly bone spurs in my right elbow for over two years now and I’m right hand dominant. Sadly I can’t throw, spike, or bump the way I used to because my elbow doesn’t function quite the same. Good luck with your beach doubles though! - If you had to choose between Louden and your husband, where do you think your husband would live? – @faith_family_fitness_firearms
LOL I’m not sure! I think my husband would live closer to his family down in Kansas or in California near the beach somewhere. - Is there such a thing as an off-season, or are you just always on? – @flyinhawaiian46
There are a lot of off-season competitions these days, so most CrossFit athletes are always just on. Although training never really stops at any point during the year, the off-season is definitely a much more relaxed time for everyone. Not only does training volume increase during the season, but everything needs to be more dialed in and focused. The “off-season” allows me to enjoy more opportunities to travel and spend time with friends and family. - What’s the most challenging aspect of being a box owner? – @kray501
Hmmm. Good question! I would say managing is the hardest part. Managing people, time, training, and my own personal health is a tough balancing act. I definitely couldn’t do it without my business partner, who also happens to be my husband. 🙂 - How often do you take a full week off from CrossFit and do something like yoga, spinning, pilates? – @i3dot
I don’t usually take a full week off unless it’s the week immediately following the CrossFit Games. After Regionals, I will take just a few days off and not do anything. This is definitely something that I look forward to doing more often after my competitive days are over. - Favorite cheat meal or drink? – @lisakeaston
I love lobster mac n cheese, sushi, truffle fries, and my mom’s famous red cake. I’ve been known to put down some pizza in my day. I also appreciate cider beers, mimosas, and/or red wine on cheat days. - What is a movement, lift, accessory work, etc. that has helped your gymnastics the most? – @aamendez85
Besides working with a gymnastics coach once a week, I would say that holding shapes and just getting upside down using my own bodyweight has helped more than anything. If you’ve ever held shapes before, you know it’s not easy. I have also become more consistent with my stretching and mobility, which has improved my overall gymnastics positions considerably. Adding in some old school dips, skull crushers, and bicep curls to my weekly regimen has also made an impact
