Who is Miranda Oldroyd?
One of the first ladies to participate in the Crossfit Games was Miranda Oldroyd.
Her achievement has allowed her to compete against the greatest competitors from the West Coast all around the country.
Short Career of Miranda Oldroyd
As a personal trainer, Miranda Oldroyd began her career in the fitness industry by keeping herself and her clients in shape.
She immediately felt the need to enhance her fitness and try new training methods for her clients, though, after talking about them with her partner (an ex-Navy Seal) about various training techniques.
Miranda visited a Crossfit facility in her neighborhood as a result of a series of events. Within a short while, Miranda developed a strong addiction to Crossfit.
Every year, Miranda improved in strength, skill, and fitness. She started competing after that and began to excel, winning numerous team events and finishing respectably as a solo competitor.
Miranda shows no signs of slowing down as she continues to guide and motivate followers around. Here is her account:
Body Measurements of Miranda Oldroyd
| Full Name: | Miranda Oldroyd |
| YEAR OF BIRTH: | 1983 |
| ERA: | 2000, 2010 |
| PROFESSION: | Crossfit Athlete, Fitness Model |
| NATIONALITY: | American |
| WEIGHT: | 135 – 145lbs (61.2 – 65.8kg) |
| HEIGHT: | 5’5″ (165cm) |
Accomplishments
Open Crossfit Games
- 2016 1439th 74th Southern California
- 2015 309th 22nd Northern California
- 2014 223rd 26th Northern California
- 2013 153rd 15th Northern California
- 2012 136th 13th Northern California
Regionals
- 2015 1st Team California Regional NorCal CrossFit
- 2014 3rd Team Northern California NorCal CrossFit
- 2013 7th Individual Women Northern California
- 2012 7th Individual Women Northern California
Games
- 2015 10th Team NorCal CrossFit
Benchmark Stats
- Back Squat 290 lb
- Clean and Jerk 215 lb
- Snatch 180 lb
- Deadlift 335 lb
- Fight Gone Bad 350
- Max Pull-ups 65
- Fran 2:15
- Grace 1:47
- Helen 8:30
- Filthy 50 19:45
- Sprint 400m 1:07
- Run 5k 23:40
“I would guess there is SOMETHING in my genetic make up that allows me to get really lean with clean eating and training, maybe even more lean than most people. But, I come from a family with 4 brothers and a sister, none of whom look like what I look like. None of us have ever even really been athletes out of high school and recreational stuff. I am pretty sure I outweigh 2 of my brothers and I have other siblings who have struggled with being overweight. So, sorry. I did not come out of the womb like this.”
Biography
Getting Motivated by Crossfit
When Miranda Oldroyd noticed that her clients’ routine fitness programs were getting boring, she started doing Crossfit.
She started looking online for Utah Navy Seals training after discussing various routines with her ex-Navy Seal spouse. The first thing she discovered after a brief search was a handful of Crossfit facilities nearby.
After she began working out, Miranda became “hooked” on Crossfit as a result of a series of events. After a while, Miranda established the first Crossfit facility in Salt Lake City.
Crossfit competition
After months of rigorous training, Miranda continued to get stronger. She paved the road for other women in Crossfit by starting to compete in some of the very first competitions.
In 2015, Miranda was a member of the California Regional winning team; the year before, in 2014, her team finished in a respectable third place; in 2013, and 2012, Miranda finished as an individual participant in seventh place.
Based on her performance, Miranda has demonstrated to everyone her growth and passion for the sport from the outset. Miranda’s career in fitness, meanwhile, wasn’t without its share of ups and downs.
Vehicle Accident
Miranda tragically experienced a major hand and neck injury in a car accident two weeks before the 2012 Crossfit Games. Miranda’s stay in the hospital, however, wasn’t a pleasant one.
Miranda struggled with the doctor after arriving at the hospital to have her hand released. Miranda complained of excruciating discomfort in her hand and neck, but the doctor would only take x-rays of Miranda’s hand.
Miranda’s neck had simply sprained, the hospital’s doctor informed her (whip-lash). Miranda continued to coach individuals and work at Crossfit competitions despite having one hand in a cast and being a good Crossfit athlete.
She didn’t learn that her neck should also be cast until she went to see an orthopedic surgeon to get her hand cast redone.
Miranda went directly to a Crossfit game after leaving the doctor. Miranda started getting calls from the expert doctor all of a sudden.
Significant Neck Injury
Miranda didn’t pick up the call when it came in from an unknown number.
Her husband didn’t persuade her to answer the phone until after the game, just as she was ready to begin lifting big weights, because he knew it was a crucial call.
The specialist doctor informed Miranda that she had fractured her neck twice when she finally returned the call. She may become permanently paralyzed from the neck down if she sneezed, stumbled, or injured herself in any way, the doctor warned.
Miranda reflected that she may have become immobilized at any time when looking back. from giving hugs to other Crossfitters, carrying heavy things, and going about her regular activities.
One thing, though, stopped this form from occurring.
Throughout the two weeks, she went without neck support or surgery, it was her strong muscles and training that kept her neck in place. Crossfit “changed my life,” claims Miranda, attributing everything to it.
As The Recovery Roars
After major neck surgery and the fusion of her spine, Miranda gradually made a comeback. She had to go through a whole six months of recuperation and physiotherapy before she could resume her workouts at the gym.
Miranda now leads a healthy lifestyle and travels the country sharing her passion for Crossfit. With years of training behind her, Miranda keeps addressing her weaknesses and evolving into a better version of herself, shining year after year.
“The people who have been in CrossFit for as long as I have could pretty clearly tell you how freaking scrawny I was when I started.
And I didn’t just wake up one morning bigger, stronger, and leaner. It was super gradual, over the past 9 years.
It became slightly accelerated when I started training with the NorCal crew only because I hit the point of “adapt or die” and my body was just doing what it needed to do to survive Jason’s madness every day.”
Training
Miranda engages in a rigorous, intensive, and varied training regimen like the majority of Crossfit competitors.
such as bodyweight exercises, rope climbs, cardiovascular training, as well as compound Olympic weightlifting. Running, skipping, and rowing are a few examples.
The WOD is the most popular Crossfit workout regimen (workout of the day). This is where several exercises are grouped to be finished sequentially over time or after a certain number of repetitions.
Here are Miranda’s suggestions for a productive training schedule:
Miranda’s 3 Tips To Successful Training & Dieting
There are 3 things you need to see amazing results from training (CrossFit or otherwise), and it’s not steroids, or more volume, or amazing genetics. Here it is…
- You need intensity. You need to GO HARD in your workouts. And you need to stop thinking that 45 min EMOMs and Chippers are the keys to the goods. You need to take off the weight vest, and stop adding weight until you start seeing times that would rival Regional level athletes. Until then – go faster.
- You need to eat better. I didn’t say less. For many of you (women especially) it might even be more. One thing you can bet is that Game athletes eat to perform. You should do the same thing. You need to weigh and measure your food and have some sort of tracking system that works for you. Use that information to tell you whether or not you are on the right track, then keep making tweaks until you get it right.
- This one is the most important…and you’re not going to like it…. YOU NEED TO BE CONSISTENT WITH 1 AND 2 FOR A LONG ASS TIME if you ever want results that stick. I am no scientist, but I believe that you can change how your body responds to training and nutrition if you keep reprogramming it over and over again for years.
Nutrition
Adaptable Eating
When it came to her diet, Miranda used to be extremely careful, measuring her food to the nearest gram and making sure she hit her macros each day. She has had to modify her eating habits too, as she has cut back on competing and training.
Miranda adhered to a “Zone” diet during her competitive and intense training periods. The Zone diet calls for eating a lot of carbohydrates—2/3 of a plate—followed by protein—3/3 of a plate—and very little fat.
She will typically eat the majority of her carbohydrates right before and after workouts. More carbs should be consumed before and after workouts than at other times of the day, according to Miranda.
Typically, pre- and post-workout carbohydrate intake account for 30% to 40% of total intake. The results are 45% carb, 35% protein, and 25% fat, which is quite close to the Zone.
Hamilton’s Macros
Overall, Miranda still wants to make sure she hits her macros as frequently as she can in her daily life. She won’t, however, berate herself for occasionally “slipping.” Miranda’s macros are shown here:
- Carb: 240g
- Protein: 140g
- Fat: 65g
Here is Miranda discussing her thoughts on weight loss and body composition:
The Flexible dieters occasionally, in my opinion, are a little too focused on macros alone.
I do think it is possible to have a respectable body composition while eating bad food, but that is not my thing. Although I don’t eat as many vegetables as I would want, I generally strive to eat actual food.
Cheat Meals
Once or twice a week, when she feels like her body needs an extra boost, Miranda does allow herself a cheat meal.
She won’t overindulge when she has a cheat meal, though. She typically consumes a couple of slices of pizza, but nothing too substantial or crazy.
Here’s Miranda talking about her cheat meals:
“I do cheat, but I don’t usually go overboard with them. I’ve always been this way. Because I don’t weigh or measure those things, my cheat meals are whatever I make for the Wednesday night PaleOMG snaps and generally one meal on the weekend.
Miranda’s Meal Plan
Breakfast
- 1 egg
- 2 egg whites
- 1/2 cup oatmeal
- 1/2 banana or 1/2 cup blueberries
- 1 tsp coconut oil
Mid Morning Snack:
- Protein Bar
- Green Juice
Lunch:
Either a Poke Bowl with:
- 2 Scoops Tuna
- 1 Scoop Salmon
- White Rice
- Avocado
- Seaweed Salad
or
- 4oz Chicken
- 3/4 Cup Sweet Potato
- 6 Brussels Sprouts with a little olive oil
Post-workout Shake:
- 1 Scoop Protein Cookies and Cream
- 2 Scoops Carb Supplement
- Creatine
Dinner:
- 4 oz Chicken
- Rice
- Mild and Medium Salsa
- Guacamole
Before bed:
- 1.5 Scoops of Protein
Other Supplements:
- Whey Protein
- Melatonin
- Vitamin D
- BCAAs (during training)
- Multivitamin
How can Miranda Oldroyd teach us something?
Miranda Oldroyd teaches us that no matter what your goals are if you give yourself time and patience, you’ll eventually achieve them.
Miranda worked hard for nine years to develop her incredible figure and current level of fitness.
She even sustained a severe neck injury, which prevented her from playing for months. This did not, however, prevent her from pursuing her passion.
Within six months, Miranda returned to the gym and gradually worked her way toward her objectives.
It may be helpful to keep Miranda’s tale in mind if your objective is to develop into a Crossfit athlete or to become a healthier, stronger person in general.
She continued despite having setbacks. You too can accomplish your goals with this same passion, just like Miranda Oldroyd.