Category Archives: CrossFit

GIVEAWAY For ANY 2014 Spartan Race!

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As more and more obstacle course races (OCRs) are popping up throughout the country there are certainly a few that have managed to stand out among the crowd and create an amazing reputation for themselves.  The Spartan Race is one such OCR which delivers an amazing experience each and every time, regardless of the location.

spartan logo

This race series was voted #1 Obstacle Race by Outside Magazine in 2012 and according to the website:

Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life. Our events are all about challenging today’s perception of normal.

Having experienced many different racing events, we wanted to make adventure racing more accessible to everyone, but do not be fooled by the word ‘accessible’, as our events have a challenge for everyone’s needs.
Spartan Race now introduces a level for everyone beginning with the entry level Spartan Sprint, intermediate level Super Spartan, the advanced Spartan Beast, and the ‘99.9% need not apply’ extreme level Death Race.

With venues in various locations throughout the US, the Spartan Race is becoming more popular each year. 

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The addition of races of varied difficulty have made this series one for the beginner as well as the serious athlete.  Go have fun with your friends or qualify for one of the elite heats and try for the win!  Regardless of your skill level, there is an event for you.  And it just looks fun!  Photos below from the Spartan Photo Gallery.

spartan fire jump  spartan rope climb

Afterward, sit, relax, listen to the live music and eat some real food!

Now the good stuff!  Let’s give a race entry away!!  The giveaway is good for any Spartan Race in the United States.    If you are in the Midwest, there is one in Indiana this month (April 26th), one in IL – Chicagoland – on 9/26 and one in Wisconsin on 11/1.  Lots of options!!  To be eligible for the giveaway you must make a comment below and tell me which race you would pick:  1)  Spartan Sprint – 3+ miles/15+ Obstacles, 2)  Super Spartan – 8+ miles/20+ Obstacles or 3)  Spartan Beast – 12+ miles/25+ Obstacles!

I will select one winner via a random number generator on Wednesday, April 16, 2014.  Giveaway starts NOW!!! 

If you want to register now, we have a 15% off code which is good for any Spartan Race.  Go HERE to activate the 15% off code and register for the event of your choosing!

** Athletes Run & Climb & Jump & TOTALLY ROCK ** Amanda – TooTallFritz

4 For 40 …..

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Well, I turned the big 4-0 last week.  No, it was not the end of the world but rather a celebration.  I’m super excited to be in a new age group decade.  I look forward to my 40s and plan to celebrate for the ENTIRE month of April.  I mean, really, everyone should celebrate the arrival of April and specifically SPRING.  So yes, it’s a bit of a rebirth for all of us but it’s pure celebration or maybe the “hour of power” for myself and my bitchy strong and determined Aries friends. 

image

I’ve been thinking about the big 4-0 for the last year.  I wanted to do something “big” but nothing that would cause any “big” problems for the family.  I could have taken the day off work and ran 40 miles but I didn’t.  Too boring.  So I’ve been tossing around the idea of 4 marathons, in the 4th month of the year, to celebrate my 40th birthday.  I’m a big numbers person and this seems right.  Adventurous but doable.  I’ve certainly weighed the pros verses cons a billion times and I think I can do it.  No, I know I can do it.  Safely.  Without injury.  With a smile on my face.  So here is the line up for the magical month of April.  I’ve officially registered for all of these races {and also have childcare, plus travel arrangements, in place}:

  1. 4/5/14 – Lakefront 50K (31 miles) – 5:39 finish – 4th in my new age group (see, the universe is working with my “4” theme)
  2. 4/12/14 – Carmel Marathon, Carmel, IN
  3. 4/19/14 – Kentucky Derby Marathon, Louisville, KY
  4. 4/26/14 – Illinois Marathon, Champaign, IL

If all goes well,  I’ll have 4 marathons in 21 days and that will qualify me as a 4 star Marathon Maniac.  Yes,  more 4s.  Open-mouthed smile  If it doesn’t go well, then I’ll toss my bibs in the garbage, stand on the sidelines and cheer my friends to the finish and be no worse off than if I didn’t try at all.  However, I’m confident that it will work.  I’m confident that I can do it.  I’m confident that I can stay in control enough to finish the races without pushing my body too far.  I’m honestly looking at the 4 marathons as a “box set”.  In my head, it’s one race with separate “stages”.   It’s going to work.

Impossible til its Done

So don’t look for me on the trail this month.  I’ll either be marathoning or sitting in the rocker with me feet up.  There really won’t be much in between.  Sounds like the perfect Birthday Month to me!   WhooooHooooo!

Don't Worry About Getting Old

** 4 for 40, In the 4th Month, Running for 4 Star Marathon Maniac Status **                      Amanda – TooTallFritz

CrossFit Day 60 & 61 …

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CrossFit_going back

Needless to say, I’ve been sore this week.  Little Rock, or more specifically the weather and the hills, beat me up badly.  I was sore in places that never hurt.  However, I knew if I didn’t haul it up and out to CrossFit on Tuesday morning that my recovery would be stalled.  I needed to stretch a lot and get the blood flowing to heal those micro tears in my muscles.   But it wasn’t easy getting “up and out” the door because quite frankly, I was exhausted between the race and the driving and my little man who thinks sleeping is boring.  But I went anyhow and I was glad that I did because I started feeling better!

Day 60 – Substitute instructor {insert total panic} – However, The Sub was told “about” our group a couple times.  We aren’t hard core CrossFitters, we just CrossFit for cross training and strengthening.  We are “special”, and we are loud, and we are a lot to handle at 5am.  Kudos to The Sub for managing the class without totally freaking out about our stupid questions.

Strict Press – Press up over the head w/o any bounce or use of legs.  Super hard.  5×3 @ 63#s

Tabatas for Total Reps – 8 sets of each movement, 20 seconds on, 10 seconds rest, keep track of reps.

  • Air Squats – Just regular squats but the title freaked me out cuz I was thinking I needed to do like a jumping squat in the air.  And I knew I wouldn’t be able to get those tired legs 2” off the ground.  So it was a win in my court when The Sub told us that they were just regular “unweighted” squats.  Very doable.
  • Abmat Sit-ups
  • Burpees
  • Ball Slams – 20#

Day 61 – Welcome back Jared!  Don’t leave us again, you scared us badly. I realize that you too need to vacation but we were were afraid The Sub was going to hurt us! 

Push Press – 5×3 @ 73#

EMOTM – Every Minute On The Minute – 20 minutes.  You have one minute to do the first move.  After completion of the required reps, rest until that minute “dings”.  Then switch to the second station and complete the required reps within one minute.  The buzzer dings every minute to signify the switch.  You will work for 20 minutes total, 10x at each station.

  • 10 Kettlebell Swings – 36#
  • 10 Ring Rows

Good week at CrossFit and I’m now loosened up enough that I should do a short, slow run tonight.  Next up, the Oak Forest Fleadh 5K on Saturday March 8th.  12 degrees with snow and ice expected.  Can’t wait!  Okay, I’m exaggerating by a lot but trying to be positive.

** Amanda –TooTallFritz **

CrossFit Day 58 & 59

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Good week at CrossFit.  It’s one of those activities which can seem SO HARD one day, then not so bad the next.  It’s all about the movements in the WOD and whether it hits your list of strengths verses weaknesses.  This is the reason as to why it’s so important to KEEP GOING, even when you are feeling bad or as if you aren’t making any progress.  The very next workout may be the one that YOU knock out of the park. 

Day 58 – Push Press 5×3 – 73#

Tabatas for Total Reps – Keep track of your reps throughout each of the 8 sets of a movement. 

  • Kettlebell Swings – 35#s – Dang that KB is soooo heavy.  As indicated by my crazy face below.

Kettlebell Swings

  • Ball Slams – 20# – Another super heavy item! 
  • Hand Release Push-Ups – Not a good move for my spaghetti arms.
  • Rowing for Calories (something to count for the total reps)

Day 59 – Back Squats – 5×3 – 83#s – Moved up in weight!!

5 Rounds

  • 15 Front Squats with a 35# KettleBell – Yep, still heavy.
  • 10 Sit-ups
  • 5 Burpees – Dare I say these are almost manageable in increments of 5? 

Then we stretched, rolled & worked on our Double-Unders!  Good week!

** Keep Pushing, Even When Progress is Indiscernible ** Amanda – TooTallFritz **

Winner – Corn Fed Spartans Crucible Obstacle Course Race

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Obstacles races and mud runs are currently all the rage and I have one entry to give away for the Corn Fed Crucible race on September 13th in Monterey, Indiana!  This new OCR event promises to be fun & challenging.  It offers prize $$ for those who are fast and strong and running to win.  It offers two levels for each obstacle so that beginner and experienced participants alike will both be challenged without being overwhelmed.  This sounds like an AMAZING event with an AMAZING after party which will go ALL DAY LONG.  Plus it’s a Corn Fed Spartans race so you know it will be worth the trip.

Spartan Racer Evolution

Without further ado, the random number generator selected lucky #1!  This is certainly the case where the early bird got the worm.  So who was the very FIRST person to comment??? 

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Looks to be Lynn S.!  Congrats, Lynn!  Please send me an email (amanda@tootallfritz.com) so that I can get you hooked up with the free entry!  Congrats and take lots of pics for us!!

As for the rest of us, we can all go HERE to register for the Corn Fed Crucible Obstacle Course and Mud Run.   See you there!

CF Cruicible

** Get Down, Get Dirty & Scale That Obstacle ** Amanda – TooTallFritz **

CrossFit Day 56 & 57

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This week at CrossFit was about the same as last week.  Hard.  But as someone mentioned yesterday, if it were easy then I wouldn’t actually be working at it so I’m just going to keep trying!

Day 56 – Push Press 5×5 (73#) – super tough this go round.  Usually I can knock these out but this time my arms were struggling a bit.

21-15-9   Typical CF step-down type WOD.  21 of each move the first round, 15 the next, finishing with 9 of each.  Between each round (or set), add in 100 single jump ropes (or 50 double unders).  This was a tough one.  The Burpees and the Pull-Ups are nemeses of mine.  I actually laid on the floor after this one for a few seconds.  Tough.

How Many Burpees

  • Burpees
  • Kettlebell Swings (26#)
  • Pull-Ups – Assisted with a two bands and it was still hard
  • 100 single jump ropes between each of the 3 sets.

Day 57 – Tabatas (20 seconds on, 10 seconds off, 8 rounds before moving to the next thing)

  • Ball Slams – 20#
  • Push-Ups – Yes, I still have spaghetti arms and could barely get 5 push-ups in the 20 seconds.
  • Lunges
  • Abmat Sit-Ups
  • Ring Rows

THEN we got to practice double unders (rope jumping but rotating the rope 2x before your feet hit the ground).  I think it went well.  I couldn’t string multiples together but I could jump a few singles, then do a double under, then a few more singles, then add in another double under.  I managed to put 3-4 into one segment (a couple times) before getting caught up in the rope.  I will note that it takes A LOT more energy to do a double under verses just single jumps. 

double unders

Good week.  I’m happy that I keep going even when I don’t want to get up I feel fatigued.

** Amanda – TooTallFritz **

CrossFit Day 54 & 55

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I’ll be honest, this far into CrossFit, it shouldn’t seem so hard EVERY DAMN TIME.  But it is hard.   I’m not sure if that is good or bad.  I want to be stronger but just don’t feel as if I am getting where I want to go.  Maybe because I only go twice a week?  Maybe because I’m in the middle of a pretty fast training cycle as I am trying to get these legs to start turning over QUICKLY again?  Maybe because I’m overeating and have gained weight?  Maybe because I’ll be 40 in a little over a month?  Obviously, I’m not sure what the missing part of the equation is, for me, but I’m pretty sure I can put the blame on the crap that I’m stuffing in my mouth my food intake.  I eat well 90% of the time.  But apparently that 10% WEIGHS me down.  I need to get it together!!  I need to be more disciplined.

What You Want Now vs What You Want Most

So I’m taking a break to go fill my water bottle and peel my banana ………

Now onto the WODs from last week.  I’m still going.  I’m still trying.  And when I get tried, I tell myself that I need to keep pushing because that’s what will make me stronger.

CrossFit Day 54 – Push Press 5×3 (73#s) & Tabatas

Tabatas – As you probably know by now, this is the 8 sets of each movement with 20 seconds on and then 10 seconds off (rest) between sets.

  • Ring Dips – Super hard.  My spaghetti arms aren’t showing much improvement, plus I’m not coordinated enough for the ring dips.  I’m very shaky and even with the assistance of the band, this is a difficult move for me.
  • Ball Slams – 20# ball.  We’ve recently moved up in weight in all our “balls”, and even the kettle bells.  I know this is a positive thing but it makes everything SO tough.
  • Sit-ups – Actually something I can do.  Yay me!
  • Wall Balls – 14# ball
  • Rowing

CrossFit Day 55  – Front Squats 5×3 – (73#s)

Partners – Each person does half of the prescribed WOD (workout of the day).  Items can be divided in any way you choose (sometimes we just do half each, sometimes we have to break it down more.  EX – burpees we did 10 each x2, then 5 each).  Timed workout, so please bust it so your partner isn’t waiting on you for too long!

  • 50 Burpees
  • 100 Sit-ups
  • 50 Box Jumps – Super tall box this time!!  I  normally use the 18” and this was maybe 24”, I could definitely tell and had to be careful to make it up and not misstep.
  • 100 Kettlebell Swings – 35#
  • 50 Wall Balls – 14#
  • 100 Ball Slams – 20#

Last week was a tough week.  I was tired.  But I still went.  If I go into every workout “fresh” and ready to rumble then I’m not pushing myself or improving.  While it’s important to know my body and know when I NEED to rest, it’s just as important to realize when I get to the mid to 3/4s point of a tough training cycle, everything will be tired.  And this is the most integral point of the cycle when I need to keep pushing so that I can make the most progress.  I “get it” but that doesn’t mean that I don’t feel like crying sometimes tired.

The Moment You Want To Quit

** Keep Pushing, the Results Will Be Worth the Effort ** Amanda – TooTallFritz **

P.S. – The giveaway for the FREE Entry to the Corn Fed Spartan Crucible obstacle course, mud run is still going on!  Enter HERE.

Corn Fed Crucible Race Experience Giveaway!

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As someone who has been in the sport for years, I love to see the new direction that running and racing has taken.  We are now seeing variety in the sport with the addition of obstacle racing, mud runs, color runs, long distance relays and the addition of all things neon and sparkly.  While purists may feel that certain new additions devalue the sport of running itself, I believe the opposite to be true.   Variety brings a VARIETY of athletes to our sport who may not think running alone is that exciting.  The addition of mud, obstacles, color and AMAZING after parties really sweetens the pot for some.  It flushes out hard core athletes and Couch to 5Kers alike.  Now THAT makes me happy.  The more people moving, the better! 

Today, I want to introduce a new race experience to you called the Corn Fed Crucible running and obstacle event in Monterey, IN on September 13, 2014.  This is one to add to your calendar NOW!

CF Cruicible

The Cruicible is a 4-5 mile obstacle course race that’s not for the faint of heart.  Looking for something new?  Something fun?  Something that will challenge you?  Then this might be the next best thing.  According to the website and my inside source: 

The Crucible is the ultimate race experience that combines 5+ miles of rugged terrain with unique and challenging obstacles. It is the greatest test of stamina, mental determination,  fitness, and camaraderie.

The 5 miles of rugged terrain will also encompass 20 obstacles for you and your friends.  Each obstacle will offer a beginner and experienced option.  So, please don’t worry if your BFF is the obstacle course queen and you just came for the after party cuz BOTH OF YOU will be challenged at your individualized ability level and still make to the finish for the free beer! 

Are you fast?  Are you strong?  And I mean really fast and really strong?!?!  If so, then enter the elite division and fight for the prize money!  Showcase your inner and outer badass and bring home the cash!  There will be cash and prizes offered to the top 3 individual men and the top 3 individual women, PLUS the top team of 4 that crosses the finish line TOGETHER with all 4 teammates in tow. 

Now let’s be honest, some of us just go thru all that “fun” to get our butts to the after party as quickly as possible.  The Cruicible is boasting an ALL DAY after party that will knock your socks off if you didn’t already lose them in the mud.  There will be food, beer, games, music and contests.  Oh, and if I forgot to mention it, the party will go on ALL DAY LONG.  WhooooHooooo!

I have one FREE entry to GIVE AWAY to this amazing event.  How to enter?  Please comment below and tell me if you have done any of these new events which offer obstacles, mud, color or team participation and most importantly, did you like it?  You can earn a second entry to the drawing by liking the Corn Fed Spartans FB page HERE, where you can get updated info about the Crucible event at all times.  And you can earn a third and final entry by sharing this giveaway with all your friends via any social media outlet of your choosing.  Let me know, in the comments below, what you did and how many entries to assign you!   Good luck!  Giveaway will run from now until Friday,  February 21st at 9am.  On Friday, I will select one winner for the FREE Crucible entry, a $65 value.

My first mud run back in 2006 with Aby!  Super fun!!

muddybuddy

** Be Active, Be Strong & Keep Moving ** Amanda – TooTallFritz **

 

 

More Wintery Workouts + CrossFit Day 52 & 53

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This was a good week, workout wise.  I’ve been in a bit of a wintery rut and decided to kick that to the curb by starting to focus on one of my favorite races, the Shamrock Shuffle 8K!  This brought the realization that I was NOT ready to run fast and I needed to start reintroducing some speedier run sessions so that I don’t hurt myself in the Shuffle!   

why should i practice running slow

Source – Emily Zatopek

As a result I started a fresh training cycle via the Run Less Run Faster app on my iPhone.  This forced both a speed workout AND a tempo session this week that I was dreading but then actually enjoyed.  While the initial speed session didn’t go perfectly, I feel as if the tempo session was decent.  No perfect, but good.  Which means that my pace isn’t that far off, I just need to get used to spinning these long legs a “little” faster! 

I also managed two StairMaster sessions, which I am dubbing as “hill work”.  Since I’m running on the treadmill, and since its super hard for me, I just zone out with a 1% incline.  All the time.  No hills.  No fun iFit live workouts thru some mysterious mountainous areas.  Nope, just flat running with a teeny-tiny incline of 1%.  I’m hoping the StairMaster workouts will give me a tiny bit of strength for whatever hills I might encounter in Little Rock.

I also was able to brave the snow and our drifted roads to hit both 5am CrossFit sessions this week. #WINNING

CrossFit Day 52

Push Press – 5×3 – 73#s

Tabatas – Perform 8 sets of the particular exercise before moving 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.

  • Kettlebell Swings – 26#
  • Hand Release Push-Ups – Super hard.  My arms are weak even though I want them to be strong!
  • Sit-Ups
  • Rowing
  • Ball Slams – 20# – Whoa, my pencil arms were tried by this time.  Tough but I got it done!!

CrossFit Day 53

Front Squats – 5×3 – 73#

WOD – 5 Rounds

  • 10 Kettlebell Squats – 35# – HEAVY!!
  • 10 Ab-Mat Sit-Ups
  • 10 Burpees – Whew, I think we all know how I feel about Burpees.  I hope they eventually get easier, just a tad easier!  This all goes back to my pencil arms being weak too.  Sad smile

Then we finished off the day with 2 minutes worth of planks.  I had to do 5 different sets to get the full 2 minutes:  40 seconds, then 20 seconds x 4.

DONE!

I’ll be pounding miles on the treadmill this weekend!  I hope you have a plan to get in your workouts too!  It’s so much easier when I have a plan and stick to it. 

**  Making It Happen, Even During the Snowiest Winter EVER ** Amanda – TooTallFritz **

Trying to Find My Speed ….

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It may be a little early for some people to think about St Paddy’s Day but as a dedicated Shamrock Shuffler, that’s about all I’ve been thinking about for the last month.  Smile  Which means that I also need to start preparing to run a little bit faster.

Shamrock Shuffle banner

This is my favorite race of the year.  It’s a wicked fast race.  It’s a short race.  Participants bust 5 miles thru the city of Chicago on many of the same streets which we run during the Chicago Marathon.  It is the largest 8K road race in the world, hosting a massive 40,000 runners and bringing a million plus spectators into the city to watch US run.  Yep, it is for sure THE.BEST RACE.EVER.

In addition to the Shamrock Shuffle being THE.BEST.RACE.EVER. it is also the one race each year where I want to run fast.  Like as fast as I possibly can run at the given time.  Last year I was coming back off a very severe injury and was still not a 100% so I for sure would like to better my effort of 39:22.  I would also like to throw down my fastest Shuffle to date, meaning I need to run sub 38:56 (7:49 pace), which doesn’t seem that fast sitting here in my computer chair but I’m pretty sure it will be hard when I am out on the course huffing and puffing and trying to according to Aby STAY CALM and RUN FASTER. 

So, for the first time ever, I am pulling a training plan for the Shamrock Shuffle.  I’ve kinda been in long/slow run mode for a long time so need to remind these legs what it feels like to get up and GO!  Enter the Run Less Run Faster app on my iPhone and I’m instantly hooked up with a training plan that gives me speed and tempo runs to make this shit happen.  This week’s training:

Shamrock Shuffle Training_week 8

 

Key Run #1 – SPEED – 4x1000m @ 8.9mph (6:44   min/mi), with a 400 meter rest interval.  I normally walk a half a lap to guzzle water then run a lap at 6.0 mph (10:00 min/mi pace).  So my RI is actually as much as 600 meters.  Sorry but it’s all about survival here.  Smile 

Notes:  This week didn’t go well.  The speed caused me to pee my pants almost instantaneously on the first 1000m interval.  Then I just had trouble hanging on at that pace for 1000 meters.  It was hard.  Like super hard.  I’ll give it a couple weeks for my body to get on board and if I’m not coming around then I’ll slow things down.  Although I want to get used to running faster, I DO NOT want to get hurt and well, my right hamstring is always troublesome anyhow so I’ll give it an honest effort but will err on the side of caution and slow things down if necessary.

Key Run #2 – Tempo Run – 4 miles @ 8.1 mph (7:24 min/mi), 1 mile warm up, 1 mile cool down.  Yeah, I have this up on deck tonight.  I should have done it yesterday but I chickened out decided to clean my house from top to bottom instead.  It’s not like I wasn’t snowed in all day and didn’t have time to do both but I still skipped it.  No more time to put it off so if you hear whimpering and crying tonight, no worries, it’s just me.  To be  honest, I’m not sure I can do this but I need to give it a shot.  I can always back the pace down but I need to make an honest effort.  I also frequently find that although a pace is daunting to begin with, if I hang on then I my body gets into the grove and can manage more than brain wants to admit.  I’m very aware of the fact that if I always run within my comfort zone, I will never know what I can really do and well, this is the year that I want to see what I can do with the Shuffle.  I am not going to run comfortably hard this year.  I’m going to run hard.  And the tempo run is the key.  I think the tempo run is the most important element of any training plan IF I want to hit my pace.  And I am going to hit my pace this year and do it with a smile on my face.  Well, at least I’ll be smiling at the finish line.  Smile

Key Run #3 – 10 miles at 7.6 mph.  This is the long run for this training plan.  Since I’m still in marathon mode with Little Rock coming up on March 2nd, I’ll be doing a few more miles and I’ll be slowing the pace down.  If I weren’t also marathoning then I would for sure give the 10 miles as shot at 7:53 pace but I know it would be a big push.

Have you ever used a training plan for a short race?  If so, which one did you use?   I personally default to the Run Less Run Faster plan because the app is so easy to use and it just spits  out detailed workouts for me.  I like that.  The easier the better in my life.   Plus the plan only calls for 3 runs a week which makes it easy to squeeze in CrossFit  without fear of overdoing it.  I’m always open to new ideas so tell me your training secrets!!

** Everybody SHOULD BE Shuffling ** Amanda – TooTallFritz **