Category Archives: Cross Training

CrossFit Day 33 & 34

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Great week at CrossFit!  It amazes me that even though I keep going, there are still new things to learn.  Exciting workouts to try.  And it always amazes me that I can walk away from a “workout” after 22 minutes of going hard and feel sore for days.  22 minutes.  Some workouts are even shorter!   Super cool in my opinion.

CrossFit Day 33

  • 15 Wall Climbs – Whoever created these bitches backwards, inverted wall climbs was one sick puppy.  I mean really, who just stares a wall and thinks this stuff up?  And yeah, you feel all cool and strong until about the 3rd one then it’s like, please shoot me so that I don’t have to do anymore!!!! 

    CrossFit_wall climbs_CrossFitFire       Wall-Climbs_to the wall

Tabatas – 20 seconds “on” for the movement, 10 seconds rest = 1 set.  Repeat x8, then rotate to the next station.

  • Box Jumps – 18” box
  • Push-Ups
  • Kettlebell Swings – 35#
  • Wall balls – 10#
  • Ab Baskets – 10# ball – By the time I got here, it was hard to even hold the ball up on my legs.  Or maybe it was hard to hold my legs up to balance the ball?  I don’t even know, I was totally dazed & confused from exhaustion.  Smile

 

CrossFit Day 34 – I’m going to name this WOD “Pure Torture”

7 Rounds

  • 10 Burpees WITH a plate jump – Cuz burpees just aren’t hard enough but now we have to try to jump on a plate after each one without breaking an ankle or collapsing.  #WTF  Try not to focus too much on my crappy form but here are a few photos below.  First a nice demo from the chick in red.  Except we didn’t jump “up” but forward onto a 45# plate.  Fun.burpee-1

Burpee w plate jump     Burpee w plate jump 2

  • 10 Overhead plate (10#) lunges

Lunges w 10lb plate

  • 10 Situps
  • 10 Box Jumps (18” box)
  • 1 minute rest, then repeat x7

That took 22 minutes and although it was 40 degrees out, I had to ask for the fan to be turned on so that I didn’t pass out. 

** I WILL GET STRONGER ** Amanda – TooTallFritz **

Just a Hobby ….

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I’ve had a lot of words thrown around at me lately.  One “friend” called me a jogger and that hurt.  Not sure why.  It just seems like the effort I put into my running is worth more than the term “jogger”.

we don't jog we run

I admit that on occasion I do jog but honestly, if I’m running far enough to slow down to a jog, then it’s probably no longer considered jogging.  Cuz really, who’s gonna go for a 15-20 mile “jog”.  Whatever.  Words.  Possibly an honest mistake.  Possibly an insult.  Possibly I’m overly sensitive.  Whatever.

Then I had “the” CrossFit battle with a couple people.  My CrossFitting as “strength training”, to get stronger, and supplement my running & biking was seen as insignificant.   Maybe to some but it doesn’t seem insignificant to me as I’m hauling my ass out of bed driving cross country to get to a 5am workout.  It’s important to me cuz it’s helping my body heal from the inside out.  Whatever.  Words.  Possibly an honest mistake.  Possibly an insult.  Possibly I’m overly sensitive.  Whatever.

keep-calm-and-crossfit-on-5

Then I think the final blow was yesterday when someone called my fitness a hobby.  Really?  A hobby?  Okay.  Let me think about this one logically.  I personally consider it a lifestyle where the overall focus is on positive thinking, eating well, drinking my water and having a strong body  & mind.  I regard my old stamp collection from middle school as a hobby, something that I let collect dust under my bed when I was no longer interested.  Fitness though, a hobby?  Something I work on 4 or 5 days a week?  Something that helps my mind focus on the positives in my life?  Something that helps me appreciate nature and my surroundings a little bit more each day?  Something that helps me put the stress of the life behind me, even if only for a little while?  Is that a hobby?  Maybe to some.  Maybe it’s something more to me.  Whatever.  Words.  Possibly an honest mistake.  Possibly an insult.  Possibly I’m overly sensitive.  Whatever.

As I get Older

This quote above from Kristin Armstrong kinda brought it all together for me today.  I’ve worked really hard the last 7-10 years to purge “the bad” from my life.   People.  Food. Alcohol.  Negative thinking.  I try to focus on the good.  I try to be positive.  I try to uplift those who need a helping hand.  I try to do things to make me stronger.  I try to be a good example for my children.

I’m just following the path set before me.  If that seems silly, or selfish, or crazy …. then I have no words of rebuttal.  No words.  Possibly an honest mistake.  Possibly an insult.  Possibly we’re all overly sensitive.  Whatever.

** It’s a Lifestyle, NOT a Hobby ** Amanda – TooTallFritz **

CrossFit Day 31 & 32 and the Barbells For Boobs Fundraiser

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Since the marathon, I’ve been CrossFitting a couple times a week, and doing some light running and working the J.O.B. a lot.  I’m trying to be smart and let my leg muscles heal without going down to zero activity because that’s not good for my mental health.  Last week, I actually did 3 CrossFit Workouts.  There was a bonus WOD fundraiser on Saturday and I was actually in town, not racing, and free so I wanted to go and help out as much possible because my schedule is pretty wicked and I normally miss a lot of the fun stuff!

Before we get to last week’s WODs,  I’d like to say, I realize that not everyone is interested in CrossFit.  I realize that there have been some comments that I should move onto a new activity and give CrossFit a rest.  I realize that a lot of people are still intimidated by CrossFit even though it can be scaled and tailored to each individual’s fitness level.  However, CrossFit is helping me not only get stronger but equalize the muscle imbalances in my body that have been causing me pain and injury.  For this reason, I will be CrossFitting for as long as I personally see a benefit AND as long as I enjoy it.  It may not be for everyone but it’s been very beneficial for me personally.  I encourage each and every one of you to keep searching for an activity that you enjoy and are able to benefit from both physically and emotionally.  Fitness is a journey and the path is different for each of us.  Find your path!!

No Elevator to Success

CrossFit Day 31 – 3 Rounds, 1 minute rest between rounds.  1 minute at each station, then rotate.

  • Wall Balls
  • Ring Rows
  • Box Step Ups (or Jumps) – 18” box
  • Push Ups
  • Supermans

CrossFit Day 32 – Teams of 3, divide each exercise equally (if possible) between teammates.

  • Deadlifts – Worked form, added weights multiple times before starting WOD
  • 60 Pushups
  • 60 Kettlebell Swings (35#)
  • 180 Jump Ropes
  • 60 Abmat Sit-ups
  • 60 Ring Rows

Ring Rows_me

Barbells For Boobs Fundraiser for Breast Cancer– Clean Nancy – 5 Rounds:  400 meter run, 15 front squats (bar only for me).

Initially I didn’t think I’d go to the fundraiser because I was intimidated and didn’t want to embarrass myself with the “real” CrossFitters but the workout they used for the fundraiser was in my opinion a “runners” workout so I thought I could probably hold my own, even if I wasn’t squatting the weight that most were using.  So I went.  Great turnout!!  55 people did the actual WOD and as of Saturday, they raised $3700+ at the event and donations are still being accepted HERE.  Photo credit:  CrossFit New Lenox.

Barbells4Boobs_group

The first group takes off for the first 400 meter run of the Clean Nancy WOD.  I’m in the pink top and pink compression socks on the far right of the photo.  Photo credit:   Integrated Physical Medicine.

Barbells4Boobs_run

We ran 200 meters out & back, then hit the squats.  I must say that I was surprised at how fast the “real” CrossFitters took off for that first 400 meters.  I wasn’t exactly in easy mode but it was cold, I’d already ran a fast 4 miles with Aby and the wind was blowing hard.  I may have been a bit too conservative initially and I was definitely thinking that I had probably made a mistake by showing up to do the WOD.  Maybe I should have just donated and stayed home?  Too late now!  On to the squats, I’m on the way up (pink shirt & pink socks) and Jeni H is on the down (in the black skirt with pink ruffles).  Photo credit:   Integrated Physical Medicine.

Barbells4Boobs_squats

Then things started thinning out fast on the run.  My unweighted bar gave me a huge advantage over those who were squatting with weights.  I believe the front squat weight options were 115 & 75 lbs for the RX or 85 & 45 lbs for the scaled.  I was using the 45# bar without any additional weights in the scaled division.  So it wasn’t too bad on my legs like it was for everyone else.  And yeah, I’m  a runner so 5 x 400 meters was fun for me while it looked like hell for everyone else.  It was a good day to be a light lifter and a runner!  I was also happy because the last time I did this workout, it was in the dark at a 5am class.   That day the  WOD took me almost 15 minutes, I think I was 14:44 actually.  However, on Saturday, just a few weeks later with some added daylight, I finished in 11 minutes & change.  Maybe 11:36, if I remember correctly.  So I was happy the daylight made such a huge difference, or maybe it was the extra people?  Regardless, fun day and ultimately I was happy that I had the guts to show up and play with the big dogs, even if it was just for fun.  Smile

** Be Strong, Mentally & Physically ** Amanda – TooTallFritz **

CrossFit Day 29 & 30

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Another chill week at CrossFit since most of us at the 5am class are recovering from the Chicago Marathon.  I personally had a very chill week too.  I ate for recovery and fun.  Then I ate some more.  Then did a billion loads of laundry.  Then I probably ate some more.  It takes a bit for my the body to bounce back after using that many calories in one stint, so I just try to go with it until I feel somewhat “normal”. 

I did CrossFit on TUE/THUR, rode my bike on the trainer for 11 miles last night, then ran 6 miles this morning.  So I’m getting back into the swing of things but I’m certainly not in a rush.  Next week, I’ll start some faster speed work though to shock the body prepare for a few local 5Ks where I’d like to show up and actually run fast.  It’s been a long time since I’ve tried to run fast, like 5K fast, and I’m both terrified and excited.

CrossFit – Day 29 – How to baby the marathoners and get them to show up for a CF workout 2 days post race.  Arms ONLY WOD!!!

  • 10 Wall Climbs
  • 10 Reverse Rope Climbs
  • Death by Pushups

That’s all folks.  I only made 12 rounds of Death by Pushups.  I wanted to get to 15 but only made 10 into the 13th set.  Seems pathetic but I tried, so it is what it is, right?   As a refresher, death by anything uses the clock, in one minute intervals.   One minute per round, go as many rounds as possible.  First round started with 1 push-up.  Do the 1, then rest til the minute ends.  Then 2 push-ups in the next minute.  Then 3, etc. until you can’t go any longer.   In all, I did 88 pushups. 

CrossFit – Day 30 – Trying to get the marathoners back on the CF wagon!

  • Front Squats – 7×3 – We did more than 7 rounds of 3.  We started with the bar only.  I think we probably were using the 31# bar instead of the 45# one but I really have no idea.  I just lift what I’m told.  After a few rounds which focused on loosening up our tight runner hamstrings form, we started adding weights, 10#s at a time (5# to each side).  I think we made it up to 20#s on each side, squatting that 3x before it was time to move on. 
  • 5 minute ladder – Wall Balls & Step Ups.  A ladder starts at 1 and then each round 1 rep is added.  First round, 1 wall ball, 1 step up on the 18” box.   Second round, 2 wall balls, 2 step ups.  I made it thru 10 full rounds and was working on my 11th with the wall balls when the 5 minutes was up.  Hard.   Continuous movement.  Fun.
  • 100 abmat sit-ups.  OUCH.

Source

Previous post on Marathon Recovery HERE.

** Still Recovering ** Amanda – TooTallFritz **

CrossFit Day 27 & 28 …..

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Although it’s Chicago Marathon week, I’m still CrossFitting!  Fortunately our instructor is fully aware that our 5am class is filled with runners.  I think only two of the ladies who showed up this morning were NOT running the marathon on Sunday.  Therefore, this week was probably “easy” by CF standards but we were still full of taper madness energy and ready to go!

Tuesday – Day #27 – Tabatas (8 rounds of each exercise for 20 seconds, 10 second rest between rounds, then switch to the next item)

  • Rowing
  • Sit-Ups
  • Kettlebell Swings (35#)
  • Ring Rows

We also did 10 reverse rope climbs and worked on pistols, rolled & stretched.  Why does the rope always shed tiny pieces that stick to my shorts?  First world problem, for sure!

Reverse Rope Climb_Me3

Today – Day #28 – Barbells for Boobs Practice WOD

** Edited to correct the WOD.  Since I felt like a “sally” during this workout, I apparently wanted to call it Sally instead of Nancy, which is the proper WOD.  Sorry! **

Our box is hosting one of the many fundraiser WODs for Breast Cancer Awareness month.  The WOD for that fundraiser is “Clean Nancy”.  One division for the full version, a second for a scaled Nancy and then a possible third for what we do, which is below the scale.  I’ll just call it “Unweighted Nancy”.  If you would like to join the CrossFit New Lenox team {or donate} click HERE for more info on the Barbells for Boobs event on October 26, 2013.

“Unweighted” Nancy  – 5 rounds

  • 400 meter Run
  • 15 Front Squats (115/75) – but we just used the bar.  Smile
  • Repeat x5

Super easy and fast workout.  So glad I didn’t have to worry about more than the bar with those front squats.  This momma had tight hammies and it takes a bit to warm up for fun things like squats.  The run helped a lot though.

Front Squat

I must say this is a runners workout.  Definitely one of  my favorites so far.

Then we did 50 sit-ups, stretched and left.  Nice week at CrossFit.  Kudos to the instructor for keeping us moving thru the final days of taper madness before the marathon!

** I’m DEFINITELY Getting Stronger ** Amanda – TooTallFritz

Maxed Out ….. CrossFit Day 26

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After the Filthy Fifty WOD on TUE, I think our instructor felt bad for us yesterday.  Or maybe not but that’s my theory and I’m sticking too it.   We started the session working our form for the Push Press and were told we were going to “max out”.  Huh?  Max what?  My 5am class is just a bunch of chicks who run so I’m pretty sure none of us have ever maxed out ANYTHING except maybe a credit card or two when we were young and irresponsible.

max out_baby

As you know, anytime the weight bar comes out, I totally cringe.  Strength work, particularly for the arms, is not my forte.  However, I haven’t exactly found my forte as of yet in the CrossFit arena so what the heck, BRING IT ON!

weak person

We started with the bar only (33#), did 3 reps, then added 5 lbs to each side did 3 more reps and kept adding weight.  As we started to climb, we increased the weight by 2.5# on each side to try to prolong the inevitable .  Looks easy when its not too heavy.  Me on the left lifting like 2#s & Julie B on the right lifting the equivalent of her body weight.

PushPress_me_10-3-13      Push Press_Julie_10-3-13

We both maxed out at 88#s.  I REALLY wanted to put the 93#s up but it wasn’t happening.  I wasn’t even close and well, the 88#s was tough for me so I’ll be happy with this as my very FIRST max out!  Whooop, we have now officially “maxed out”.  Smile

We spent a significant amount of time maxing out but were then up for “Death by 10 meters”.  Due to time, we only ended up doing ten – 10 m sprints before the next class arrived. 

Death by 10 Meters

This “exercise” starts easy enough, run one 10 meter sprint over the course of 1 minute. A buzzer sounds after each minute is up and that starts the next round where we then run two 10 meter sprints in 1 minute.  Each minute then rolls right into the next adding another 10 meter interval.  Lots of waiting time at the beginning, no rest at all toward the end as you are attempting to pump off 13, 14 & 15 ten meters sprints in the minute before it rolls to the next.  However, this go round, we only had time for 10 rounds so everyone made it thru and nobody “died”.  Kinda cool to end on a positive note. 

Amanda – TooTallFritz

CrossFit Day 25 …. Filthy Fifty

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Yes, the damn awesome Filthy Fifty showed up on the white board again.  To be honest, I didn’t even look at all the exercises on the list, just helped get the equipment out and started with the buzzer. 

Filthy Fifty

  • 50 Box Jumps – 12” Box
  • 50 Jumping Pull-ups
  • 50 Kettelbell Swings – 35/26 – 35# for me
  • 50 Walking Lunges
  • 50 Knees to Elbows/Chest
  • 50 Push Press 45/33
  • 50 Supermans
  • 50 Wall Balls – 10#
  • 50 Burpees
  • 50 DU/100 Single Ropes

This workout was hard for me.  I’m not very strong in my upper body the weight bar shows up for anything, I groan internally.  I know I’m there because I WANT and NEED to be stronger but it still sucks isn’t fun.

The box jumps & jumping pull-ups were good.  The kettlebell swings were a hard push for 50 with the 35# bell. 

kettlebell-swings  kettlebell swing_vertical_South Coast Crossfit

Walking lunges & knees to chest were okay but my hands take a beating on the hanging “knees to chest”.  Plus, if I’m honest, I’m really a knees to hip type girl too.  The photo below shows me and my run friends on the “knees to chest” move.  I’m in the green socks.  The photos is a bit blurry cuz we are so amazing.  And fast.  And amazing.  And did I mention fast?

CrossFit_knees 2 chest

Push presses are definitely one of my weakness.  I did 10 with the 45# bar and then Julie M (pink top above) rescued me and traded me for the 33# bar.  SO.MUCH.BETTER but still super hard.  Here is a group of my run friends and I “push pressing” on a different day (I’m in the pink socks).

CrossFit NL_push press

Supermans & wall balls done, even with my wobbly arms from the push presses. Then I got to the stupid  burpees.  OUCH!  I was just out of steam.  So tired.  No energy.  I may have even leaked a tear or two.  Yes, I still “hate” burpees.  And I agree with the lady below, I think this would curb my PSL craving IMMEDIATELY!!

burpees equivalent PSL

I finished strong with 100 single rope jumps.  34 minutes & 45 seconds.  Done. Done.  DONE!!!

Amanda – TooTallFritz

CrossFit Day 22, 23 & 24

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This will cover three different Crossfit sessions but since most of the moves are pretty standard at this point, this will be quick and painless at least to read.

image

Day 22 

1-2-3-4-5-6-7-8-9-10

  • Ball Slams (10#)
  • Pistols

CrossFit_Pistols_Train with Heidi

  • Ring Rows
  • Weighted Sit-Ups
  • Push Press (Bar Only – 45#)

This sequence was a bit different than any other that we have done previously.     Remember, my class (5am TUE/THUR) is for lightweights with the run club and we are more focused on increasing strength to look good for endurance so it’s a little different than the average CrossFit class. 

The number sequence added a twist.  The workout was completed in list order BUT each round the number of reps changed.  First round, we did each item on the list 1x, second round 2x, third round 3x, etc. up to 10 reps for each move for the last round.

This workout taught me is that we can’t count.  I know I can’t count and apparently my box-mates aren’t great at it either.  We rely on SOMEONE to know where they are and that totally backfired on us this time.  I ended up doing round #8 twice and I added some reps on the other rounds too.  My brain wasn’t working!

Day 23

  • 25 Pull-Ups
  • 15 Wall Climbs/HSPU – Hand Stand Push-ups ( I did HSPUs x 30)
  • 5 Recline Rope Climbs (I did 15)

Reverse Rope Climb_Me  Reverse Rope Climb_Me2  Reverse Rope Climb_Me3

This was more of a strength workout and I really enjoyed it.  I’m not great at pull-ups, even with the bands but managed to knock them out.  Then I opted for the HSPUs instead of the Wall Climbs cuz they are cool my elbow has been sore and I thought it would be less stressful. 

Handstand Pushup

We finished up with Death By Push-Ups.  Awesome.  Okay, not really.  They aren’t fun.  I made it thru 12 rounds (78 push-ups in all).  Death by anything uses the clock, in one minute intervals.   One minute per round, go as many rounds as possible.  First round started with 1 push-up.  Do the 1, then rest til the minute ends.  Then 2 push-ups in the next minute.  Then 3, etc. until you can’t go any longer.  OUCH!

Day 24

3 Rounds – 1 minute each station

  • Wall Balls (10#)
  • Ball Slams (10#)
  • Box Jumps (18” box – I did step-ups)
  • Burpees
  • Rowing

Good workout but I was low on energy today.  We stayed at each station and did as many reps as possible in one minute then moved to the next station.  After we completed one round of all the stations, one minute rest.  Repeat x3. 

** I Still Hate Burpees ** Amanda – TooTallFritz **

CrossFit Day 21–Tabatas

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The WOD for the 5am TUE class was Tabatas.  A Tabata workout always focuses on a group of exercises, normally 5 to 6 different moves.  Each exercise is set up at a particular station.  You are assigned to a station and perform 8 sets of the particular exercise before moving on to the next station.  Each set is timed and you do as many reps as possible in the allotted time.  The time frame for Tabatas is 20 seconds “on” for the movement, 10 seconds rest = 1 set.  Repeat x8, then rotate to the next station.

TUE 5am Tabatas:  Rowing, Hand Release Push-ups, Kettlebell Swings (25 lbs), Reverse Rope Climb & Squats.

Remember, each move requires 8 sets before moving to the next item on the list.   Most of these are things we do a lot.  However, the Hand Release Push-ups were new as well as the Reverse Rope Climbs.

Hand Release Push-Up – Just a drill to get us down and dirty all the way to our bellies before “pushing up”.  Normal push-up stance, go down to belly, lift hands  up (release hands from floor), then push back up.  Great photo of a lady from SnoRidge CrossFit doing the release here:

Hand Release Pushup_snoridge crossfit

Reverse Rope Climb – Way harder than it looks.  I was so relieved to realize that we didn’t have to climb UP the rope that I didn’t think about how difficult it would be to go backwards, or in reverse!  We leaned back holding the rope til it was taunt, then slowly moved down the rope.  In theory, we would get all the way down to the ground where our backs would be touching, then climb back up.  Super hard.  These ladies from CrossFit Camden are really rocking it below.  Let’s just say that I didn’t look as graceful.  “Smile

Reverse Rope Climb

Then we finished the CrossFit session with 25 Knees to Chest.  This is obviously our newest and most favorite move.  We will be rockin’ some serious “abs of steel” by spring so watch out!  I may even get out that pull-up bar that I wasted money on purchased earlier this year and do a few of these at home, on my own.  Maybe.  Or maybe not.

knees to chest

** Working Hard to Get Stronger ** Amanda – TooTallFritz **

Birthday WOD …… CrossFit Day 20

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We learned the hard way this morning at CrossFit that if it’s your birthday, or someone else’s, shut up about it OR lie about your age. 

21 again

If you’ve just started following, I’m a newbie CrossFitter.  I go to CrossFit 2x a week at 5am with my gal pals from the run club.  Although what we “do” does not have a special designation, I’d like to think we are more on the CrossFit endurance path than the hardcore CrossFitters like Jared these ladies:

CrossFit_women

You will never catch us at CrossFit in our undies, in fact most of us don’t wear undies cuz well, we are runners.  And we look way more like this guy below than the awesome women above.  Source:  StudentLive

weight lifter_studentlive

So today it was Michelle’s birthday.  Happy Fucking Birthday, Michelle!!  She was 38 so our workout surrounded her age.  Yay!  Sounds like fun, right? 

Michelle’s #38 Birthday WOD

  • 38 Box Jumps (18’” Box) – I did 19 jumps & 19 step-ups so that I didn’t die
  • 38 Ring Rows
  • 38 Kettlebell Swings (36# I think)
  • 38 Walking Lunges
  • 38 Hanging Knee Raises (Knees to Chest or Knees to waist in my world)
  • 38 Push Presses – Bar only (45# I think)
  • 38 Supermans
  • 38 Wall Balls (10#)
  • 38 Burpees
  • 400 meter Run

This was a rough one for me and my weak arms.  I almost didn’t make it.  But I did so I’m happy on that front.  And no, I’m not really mad at Michelle I’m actually mad at Aunt Julie because she’s the one who brought up the birthday.  A WOD is a WOD in my book.  I’m always glad that I went, even when it’s hard.  So whether is YOUR birthday or not, I’ll still be there.  

** Trying my damdest To Get Stronger ** Amanda – TooTallFritz **