CrossFit Day 39 & 40 …

Posted on November 21, 2013 by tootallfritz

Who would have thought that I would be able to manage 40 CrossFit sessions this year? Not me! I still can’t believe that Jared said yes to opening “the box” at 5am a couple times a week. Major shout out of thanks to Jared & CrossFit New Lenox! You’ve made a lot of lady runners excited about getting strong. That’s a big step in our world.

CrossFit Day 39 – If I get to name it, I’m calling “Ball Buster” cuz I was sore for a day afterward.

Push Press – 5×5 & Pull-Ups 5×5 – All about getting stronger while using those free weights that are so darn intimidating. My group just loaded up the bar with 10 lbs on each side. I think we had a 31# bar so that’s a total weight of 51#s of lifting. We did 6 reps of 5 lifts ~~cuz we had a few extra minutes at the end~~. For the Pull-Ups, we are still using the bands for assistance. I have to use 2 bands. 6 reps of the 5 pull-ups, alternating with the push presses.

12 Minute AMRAP (as many rounds as possible) – Move thru each of the moves and just keep going as many times as possible. Do the moves in order. Pray the clock beeps sooner rather than later so you can stop.

5 Front Squats – Bar only but I think we moved up to the 45# bar. I’m super knowledgeable, I know. They say lift it and I just do it.
10 Sit-Ups
15 Overhead lunges with a 10# plate
Repeat all of the above, as many times as possible before the clock beeps.

We had a decent size group so this was fun and slightly chaotic.

CrossFit Day 40

EMOTM (every minute on the minute – 20 minutes)

Odd Minutes – 6 Ring Dips ** Even Minutes – 15 KettleBell Swings (26#)

5 Rounds

5 Burpees
10 Supermans
5 Push-Ups
10 Sit-Ups

I was super thankful that today was mostly strength work. My legs were a little fatigued from a rough treadmill session late last night so today was good, although tiring.

** Getting Stronger, One Day At A Time ** Amanda – TooTallFritz **

CrossFit Day 37 & 38

Posted on November 14, 2013 by tootallfritz

Day 37 at CrossFit brought us very cold temps. Only two of us went outside to run cuz well, some of us would rather run than do anything else. Smile Once we got back inside, I noticed that we had a full Murph lined up on the board. Luckily it was a partner workout and I was able to split Murph with one of my best running friends. Oh, and instead of the running part of a regular Murph we would be rowing instead. Uh oh. That added a new challenge.

Team “Rowing” Murph – 2 Person Team

4 x 400 m Row – Each team member rows 400m 2x

20 Rounds of the following – One team member goes thru a full set, then switches. So I did one round, then waited as my partner did a round. Each of us did 10 rounds. I think we were all done 3/4 of the way thru but we powered thru the last 3 or 4 sets.

5 Ring Rows
10 Push-Ups
15 Squats

Then back to the rowing machine to finish out with another group of 400m rows. Dang that was tough!

4 x 400 m Row – Each team Rows 400m 2x

Our team time was 31:33 and we were pushing. My quads still hurt and we are two days “post Murph”. Those “hero” workouts tend to really tear me up!

Day 38 – Mile run then short workout

21-15-9 (Three rounds of the following, first round 21 reps, second round 15 reps, 3rd round 9 reps.

Kettlebell Swings – 26# – The Kettlebell has fast become my favorite piece of “equipment”. It’s such a good builder of strength without actually making me feel as if I’m “lifting weights”. I’m not a big weight lifter but I WANT and NEED to be strong. The kettlebells work perfectly for that and they just make me happy.

T2B (Toes to Bar, or Knees to Chest if your live in my world)
Push-Ups
Lunges

Then we finished out with 50 sit-ups and 50 superman’s.

** Getting Stronger – One Workout At A Time ** Amanda – TooTallFritz **

CrossFit Day 35 & 36

Posted on November 8, 2013 by tootallfritz

Another great week at CrossFit! Our 5am class has really been hopping for the last 4 weeks or so, I know everything is a process and we do get a great turnout ~~for 5am~~ but we’ve added some new people too! Yay!!

Day 35 – Partner Up! The good thing about having a partner is that you don’t want to let them down and work extra hard to do your best. The bad thing about having a partner is that both of you will never be amazing at everything and it bothers me when we get to a move that I really ~~suck at~~ need to improve upon, I feel like I’m letting my partner down. Fortunately, my partner was a run friend and well, she’s seen me at my worst so this workout was no big deal! LOL!

10 Wall Climbs – Each partner does half of the workout (may be broken down into small units if necessary.
20 Pull-ups – Assisted with two bands
60 lunges (in places – alternate legs)
60 Push Press
60 Sit-ups
60 Squats
4×100 meter sprints

Susan & I finished in 15:20. I totally slowed us down in a few areas, like the wall climbs and the push presses and the pull-ups. But I ran fast, hope that counts for something! Side note – CrossFit is constantly adjusted to each person’s fitness level. The other CrossFitters are always encouraging to everyone else. It doesn’t matter if I’m first or last, the support is the same. And for that, I am always grateful and it’s one of the many reason why I love CrossFit.

Day 36 – Tabatas. 8 reps at each station. 20 seconds on, 10 seconds off.
Ball Slams – 10# balls
Supermans
Step-Ups – 18″ box
** 1 Minute Rest **
Rowing
Sit-ups
Push-Ups

** Get Strong ** Amanda – TooTallFritz **

CrossFit Day 33 & 34

Posted on November 1, 2013 by tootallfritz

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!!!!

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.

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.

10 Overhead plate (10#) lunges

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 ….

Posted on October 30, 2013 by tootallfritz

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”.

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.

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.

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

Posted on October 28, 2013 by tootallfritz

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!!

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

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.

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.

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.

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

Posted on October 18, 2013 by tootallfritz

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 …..

Posted on October 10, 2013 by tootallfritz

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!

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.
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.

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

Posted on October 4, 2013 by tootallfritz

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~~.

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!

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.

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

Posted on October 2, 2013 by tootallfritz

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.

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?

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).

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!!

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

Amanda – TooTallFritz

TooTallFritz

Running Toward: Health, Wellness & PEACE …………………………………….. Running From: Insanity, Screaming Children, Housework & a Big Ass

Category Archives: CrossFit

CrossFit Day 39 & 40 …

CrossFit Day 37 & 38

CrossFit Day 35 & 36

CrossFit Day 33 & 34

Just a Hobby ….

CrossFit Day 31 & 32 and the Barbells For Boobs Fundraiser

CrossFit Day 29 & 30

CrossFit Day 27 & 28 …..

Maxed Out ….. CrossFit Day 26

CrossFit Day 25 …. Filthy Fifty

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