Category Archives: CrossFit

CrossFit Day 12 – WOD Blake & CrossFit Day 13

Posted on by
8

The 12th day of CrossFit brought me the Blake WOD. 

blake_David Blake

From CrossFit.com

“Blake“

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Info on Blake below:

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Of course, our class had to be modified for us newbies.  We did 3 rounds for time:  100′ of walking lunges (body weight only), 30 box jumps (18” box), 20 Ring Rows & 10 Push-ups.  I’m at the bottom of this photo doing crappy  push-ups in my pink shoes & green compression socks.  Took me 10:43 for all three rounds. 

CrossFit_FNRC pushups_Blake WOD

We then got to try a few new things.  Thrusters.  Bar only.  You can check out this stud gentlemen from the Reebok CrossFit Coastal Carolina page demoing the thruster below.  Just imagine us doing them without the giant muscles or the big ass weights on the end of the bar.  Since we are still relatively weak new, we have to put in the time learning the moves, proper form, etc. so that we don’t hurt ourselves. 

crossfit-thruster

The second “new” move was the Wall Climb.  LOL!  This was just entertainment at it’s finest.    We started in a push-up position with our feet against the wall, then started to back up with our hands while our feet were “climbing” (walking up) the wall.  As this is happening, your feet are walking up the wall and your hands are walking toward the wall so you “should” basically be in a handstand position facing the wall once your feet are in the full “up” position.  Yeah, right.   Not my finest hour.  Then you return to the push-up position by walking your hands back out until you are at a 45 ish degree angle.  At that point, you are “supposed” to let your feet slide down the wall back to the floor.  Controlled motion.  Not me.  I about broke my toes each time.  #WallClimbFAIL  Demo from CrossFitFire below:

CrossFit_wall climbs_CrossFitFire  

CrossFit Day 13 – Partner up!  I think he may have been taking it easy on us Tuesday, which scares the crap out of me thinking about tomorrow morn. 

10 Rounds 

  • 20 Wall Balls (14# ball, I think)
  • 20 Abmat Sit-ups

Since we were with a partner this time, the two of us had to complete the 20 moves together.  I had a great partner so each of us did 10 of each move (or half of the set).  It went fast.  Only one partner could move at a time.  I started with the Wall Balls, did 10.  Handed off to her, she did 10.  I then moved to the Abmat Sit-ups, did 10.  Then she did 10.  Repeat x10.  Fast workout.  Took us 15:40 to complete.  Done.

What will tomorrow bring?  Hmmmm, I “may” have asked about handstand push-ups and they “may” have been added to the board.  Hehehehee!  Smile  We’ll see!

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

Fitting It All In ….

Posted on by
12

Life is busy.  For everyone.  For some, more so than others.  I won’t bore you with the details of how crazy busy I am but will give you an idea of how my week looks on the “Finish It” type marathon plan, with a little “extra” added in to finish out my TRI season.  I know that many of you are aspiring for BQs or definitive finish times but I’m not at a point in my life where I’m able willing to do what it takes for those results.  I encourage everyone to take a step back, be honest and look at their individual circumstances before making a definitive goal or training plan.   If your honest with yourself, usually the path is clear.

image

In a typical week, I follow the plan below.  That being said, there are weeks where it doesn’t happen for a multitude of reasons.  Plus, if I have a twinge of pain or I know a muscle is tweaked, I play it safe.  I don’t get paid to run or TRI, these activities are hobbies in which I participate for fun and fitness.  There is nothing fun or fit about being injured.  In fact, I speak from experience when I say that injuries suck.  So for me, the answer is to listen to my body.

Monday – AM – Rest.  Weekends are hard and getting back to reality is even harder.  I plan to sleep in on Monday mornings so that I don’t feel guilty about skipping a workout.  PM – Speed work on the treadmill.  I use the iPhone app for the FIRST training plan that is associated with the Run Less Run Faster book.  I plug in my numbers and it spits out a training plan based upon a three day run week.  Perfect amount of run days with TRI training.  Plus the app is much easier to comprehend than trying to read the torn up hard copy of the book that my Weim ate last spring. 

Libby_pillows_Aug 2013

Tuesday – AM – 5 am CrossFit. PM – Swim (goal is to swim 1 mile or more)

Wednesday – AM – Tempo Run.  PM – Bike.  If life gets in the way, the tempo moves to evening and I skip the bike.

Thursday – AM – 5 am CrossFit.  PM – Swim (but this usually gets skipped.  Time is always an issue).

Friday – AM – Long Bike

Saturday – AM – Long Run

Sunday – Rest.  If all is well with the family and I feel decent then I go out for  recovery ride on the bike.  It’s a REALLY good day if I get to fit in a recovery ride.  Makes me super happy.  Smile

Yes, I’m obviously on a finish it plan.  I won’t be winning anything by spreading myself out like this but I’m doing my best, with my schedule to balance the family, the job, the commute, the swim, the bike, the run & making an attempt to get stronger with CrossFit.   Don’t ask me about training bricks because they don’t exist only happen a couple times a year.

Look at your schedule and plan your week.  When you have a plan, it’s easier to make it happen.  Is it necessary to check everything off the list, each and every week?  No.  But it’s easier to make adjustments when you have direction. 

** Finishing IS Winning ** Amanda – TooTallFritz **

SLS3 Compression Socks Winner & CrossFit Day 12

Posted on by
4

Today is the day!  The Random Number Generator picked the winner of the SLS3 Pink Butterfly Compression socks!!  Who says #13 isn’t lucky?  Today is your day #13, Lisa Jones!!!  WhoooHoooo!  Congrats, girlie!

image

image

Lisa, please send your mailing address to amanda@tootallfritz.com and I’ll send you these, except clean new ones.  Smile

SLS3_compression socks_pink

Everyone else, please shop SLS3 HERE and feel free to use the 15% off discount code:  TRI15 for anything in their store, which includes a variety of compression products including socks & TRI clothing, plus a full line of TRI products/suits/gear.  My newest love!

CrossFit Day 12!

WhoooHooo!  Okay, maybe only a half of a WhooHooo today cuz I probably won’t be able to lift my arms by lunch.

Today started with an amazing quote on the white board:

“Avoid the temptation to compare yourself to others who have completely different lives and set of goals”.  Julie Foucher

Thank you, Ms. Foucher.  Good reminder.

The WOD for today consisted of 4 rounds of the following with one minute at each station: Kettlebell Deadlifts (26#), Butterfly Abmat Sit-ups (with a weighted ball), Step Ups (24” Box), Ring Rows & a continuous parking lot RUN.  My form was corrected on the KB deadlifts, Step-Ups & Ring Rows.  Yes, I was still sleeping so I’m glad that J was watching to make sure I didn’t hurt myself.  I think.  Yes, definitely happy.

Rest for 1 minute, then repeat for a total of 4 rounds.  Not too bad.

Then we finished out with Death By Push-Ups.  Sounds miserable, right?  Yep, totally miserable.  One minute per round, go as many rounds as possible.  First round started with 5 push-ups.  Do the 5, then rest til the minute ends.  Then 6 push-up in the next minute.  Then 7, etc.  I completed 10 rounds, so finished the round with 15 push-ups in one minute, then basically caved because my arms were so shaky.  I didn’t even attempt the next round of 16.  So in all, I did 105 push-ups. Looks better to put it that way.  Smile

Our group of 5am F’N CrossFitters rockin’ out the push-ups!  Love these guys & gals!!!

Death By PushUps_FN CrossFitters

** Yes, My Arms Are Still Shaking ** Amanda – TooTallFritz **

CrossFit Day 11 … EMOTM WOD

Posted on by
6

One of the things about CrossFit that intimidates so many is the constant use of acronyms.   What the heck are they saying?  What do those letters on the white board actually mean?  Do I even want to know?  Probably not but you should know if you’re going to show up more than once.

If you find yourself moving thru the WODs (workouts of the day) and not having any flippin’ idea what those letters mean, then keep reading head over to the CrossFit Trussville post on “Terminology” and they will break it  down for you.

Today’s workout was the EMOTM, which stands for “Every Minute On The Minute”.    We were looking forward to a 30 minute session.  Two moves.  Stay at one station for a minute, then head to the second station for a minute.  Repeat.  Repeat. Repeat.  Both stations will be visited 15 times. 

EMOTM – 30 Minutes 

1)  10 Front Squats with a 26# Kettlebell – Keep kettlebell tight to chest so as not to damage low back.  Photo below from Get an Hourglass Figure but please note that we held kettlebell tight to our body, as in touching our chest.    Oh, and I’m pretty sure I didn’t get that low.  I did better after I warmed up but I have very tight hamstrings.

front squat_w kettlebell

2)  Jump rope.  Continuous for one minute.  Easy, right?  Well, kinda but this is a “mother” runner’s nightmare.  In fact, we all laughed when we saw it on the board.  I can’t jump on a trampoline, or up in the air, or jump rope, or sneeze without pissing dribbling in my pants.  Today was no different and I wasn’t alone.  Thank goodness I keep that spare towel in the trunk to put on my seat as I drive home after I learned my lesson the hard way HERE.

So it was an easy, straight forward workout.  I’m sure I’ll be sore later but I liked it.  Not too complicated.  In all we did 150 Front Squats with the 26# kettlebell & jumped as much rope as possible over the course of the 15 minutes (30 minute workout/2).

** Still Loving CrossFit ** Amanda – TooTallFritz **

CrossFit Day 9 & 10 ….

Posted on by
2

I’m still CrossFitting, no worries I haven’t given it up after the Ironman 70.3 Racine event.  The goal behind Crossfit is to get strong.  Be strong.  Stay strong.  That doesn’t happen overnight.

Build_Strong_Lean_Muscle_clublifemagazine.ca

I still have one more 70.3 triathlon on my calendar at the end of August but it’s a rollover race (after Great Illini canceled last year, they gave us a free entry to the 2013 race) and I can’t quite decide if I want to do the entire 70.3 or the Olympic.  Time will tell.  I’m not going to worry about it too much right now because quite frankly, I need to start training for the Chicago Marathon in October.  I know, everyone else is like 8 weeks into their training but not me.  I’ll be doing my “first” long training run this weekend, starting gently with a 15 miler.  I have multiples races, mostly half marathons, on my calendar between now and the marathon so I had to make an abbreviated marathon plan with the “finish it” not “win it” mindset.    In fact, can I just run it today and move it off the calendar?

Anyhow, I took one day off of CrossFit after the Ironman 70.3 Racine.  The swim in Racine beat me up so badly that I suffered a few repercussions which I normally wouldn’t experience.  It took a few days to recover  and I had no qualms about the need for a little downtime.  I waited it out and then hit CrossFit last THUR for my 9th WOD.

CrossFit Day 9 – This baby was fun.  Didn’t seem too taxing at the time but my abs were sore for 4 days after.  Good reminder that results are never immediate and they do in fact take time to surface.

Kettlebell Deadlifts:  5-10-15-20-25

Sit-ups:  50-40-30-20-10

100 meter sprint between after each round

Looks like an easy one, right?  Only two moves & a 100 meter sprint to equal one round, five rounds total.  First round:  5 Kettlebell deadlifts, I think we used a heavier one this time, maybe a 15# bell (EDIT – it was actually a 26# kettlebell, YAY!!!).  50 sit-ups using the abmat.  100 meter sprint.  I think my abs started burning around 35 sit-ups (in the first round).  Yep, I’m just that weak.  Then I loved the 100 meter sprint because I was able to make up a little bit of time.    Second round:  10 kettlebell deadlifts, 40 sit-ups, 100 meter sprint.  The total of the 5 rounds were for time.  I finished in 12:26.  I have no idea if this is good or bad compared to the norm because my class is a beginner class so we are all in our own little world of learning CrossFit together.  Kinda nice.

Then we were surprised by a plank contest.  First time for us to plank in class, see a demo pic below.  We were supposed to hold it as long as possible and the winner would get a prize.  I think I was first out but did hold my plank for 45 seconds, which for me is good.  I can already see that I’m getting stronger, even though this was only class #9 for me.  The winners held their planks for over 4 minutes.  OMGosh, that is so not my reality but it was inspiring to watch.  Great job, guys!!!  plank_womenshealthmag

CrossFit Day 10 – This was yesterday.  We started off with an intro to the Push Press which was super intimidating.  Check out this lady doing it at Grove CrossFit.

Push Press_grovecrossfit

Fortunately we didn’t have to add any weight today.  It was hard enough sans weights.  We just practiced the technique and did a few reps with the bar.  I think we did 5 rounds of 5 reps each.  Sounds easy but I realized shortly after we finished that my arms were already “fatigued” which didn’t do me any favors in the Tabatas.

After the “intro” to the Push Press, we moved right into a Tabatas.   According to the TabataTraining blog:

Tabata Training lasts 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out. Make sure you use a weight where you can successfully go all out for all 8 intervals. Also make sure the exercises aren’t too hard and aren’t too easy. The exercises should hard enough so it makes you sweat and breath during a interval, however easy enough so you can last the whole Tabata session.

We’ve done Tabatas before but the exercises within the circuit change depending on the WOD.  For WOD #10, we had ball slams, push-ups, lunges, butterfly sit-ups & kettlebell deadlifts.  We stayed at one station for the entire 4 minutes, which equaled 8 sets of the same exercise (back to back without rotating to the next).  20 seconds on (as many reps as possible in 20 seconds), then a 10 second rest, repeat until all 8 sets are complete, then rotate to the next station.

I’m still feeling this today.  Amazing how such seemingly easy moves can leave me remembering the workout for days to come. That’s alright.  I’m getting stronger.  One day at a time.  Big things to come.  I need to be stronger.

** Don’t Be Afraid to Work on YOUR Weakness ** Amanda – TooTallFritz **

SLS3 Compression Socks Review & Giveaway

Posted on by
46

image

If you know me, or have been reading for awhile, you already know that I love, Love, LOVE compression.  I wear compression multiple times a week for workouts, recovery and {gasp} fashion.   I’ve said it before, I think compression is a game changer.  It helps “normal” people perform better in endurance activities because we are able to recover faster.  Game changer.  For people like me who don’t have a full time masseuse & chiropractor & trainer on hand to take care of my everyday aches and pains this is important.  It’s a game changer for me personally. So when SLS TRI contacted me about possibly doing a review on their compression socks, it made me think.  Did I want to or not?  I’m pretty brand loyal and 99% of my compression socks are from one company.  I like that company,  plus they have helped and supported me in the past.  What to do?  I clicked on the SLS TRI website to browse around before I responded.  I was shocked to see that they had a full line of not only compression socks but also compression TRI wear.   I’ve been wanting to try a pair of compression TRI shorts for a long time so I figured I would start with the socks and venture out from there.

SLS TRI sent me these awesome compression socks:

SLS3_compression socks_pink   SLS3_compression socks_pink_back

If we go on looks alone, apparently we have a BIG winner!  These are the cutest compression socks ever!  They even have decorative butterflies!

image

But we can’t go on looks alone because that doesn’t help us us physically feel better. I first wore them to CrossFit.  I wear compression socks (and compression shorts) to CrossFit almost every time I go, which is 2x a week.  Why?  Because CrossFit has a way of just kicking my ass stressing my muscles.  The only time I didn’t wear compression, I showed up to a 1/2 Murph WOD and was sore for a week.  OUCH.  Lesson learned. The compression socks worked great for Crossfit.  On first wear, I was particularly happy that they were long enough to cover my entire calf, up to my knee.  This is an issue with some brands.  I ordered from the sizing chart specifications below and was very happy with the fit which put me in a size M/L.

image

They were very breathable and I didn’t get overheated, even though I sweat like a pig the “box” can get a little steamy at times.  The socks compressed well without being overly tight and they didn’t slip, slide or fall down.  Win!  Oh, and they looked cute and I got multiple compliments. Since they passed the CrossFit test, next up was the run test.  I must admit that I opted out of wearing them on the day that it was 98 degrees.  Although, I am definitely getting used to wearing compression knee socks on warm days, I’m not crazy that brave.  I actually waited for the run test until last week when the temps dropped back into the 70s and it was a real joy to wear them.  When I try something different, I don’t want to know that I’m wearing anything new.  If I can “feel” something different then that “something” usually doesn’t reappear in my lineup.  I was very happy at the end of my 4 miler, in reasonably warm conditions, when I realized that I hadn’t noticed them at all during the run.  Love that!  I plan to wear them again this weekend on my 15 miler. I have since worn these socks to work for recovery after the Ironman 70.3 Racine race last week.  I’ve also purchased the other two colors (purple and azure blue) and started wearing those too (the blue ones to CrossFit this morn!).   Yep, I like them a lot!

image

Want to try them?  I have a pair for you too!  I have one pair of the pink butterfly compression socks, size S/M for you to win!!!  This is a $54.90 value!  In order to be entered into the drawing, please go to Facebook and like the SLS TRI Facebook page.  I’ll give you a second entry to the drawing if you also take a minute to write a note on their wall telling them that you want to win a FREE pair of compression socks from the TooTallFritz  giveaway!  Don’t forget to comment below, telling me that you “liked” them on FB and if you wrote on their wall. Winner will be chosen via a random number generator on Tuesday, August 6th at 9am.  Good luck! If you are too excited to wait for the giveaway, I certainly understand.  You can shop HERE using the 15% off discount code:  TRI15 for anything in the SLS TRI store.   I personally am going to try the Compression TRI Race Shorts next!!

image

** Compression Works ** Amanda – TooTallFritz **

Respect The Distance ….

Posted on by
29

With the popularity of the internet, social media and blog-o-mania, it is easier than ever to “see” what people are doing, what challenges they are currently tackling and discover events which we previously didn’t even know existed.  This can be both exciting and inspirational to many but I fear that for some, it leaves them feeling sad, empty, guilty and possibly like they aren’t doing enough. 

I think it’s important in my life, to constantly take a step back and look at my activities.  Am I pushing my limits?  Am I pushing within reason?  Am I physically cable of achieving my goals as they sit now, with the current amount of time that I have for workouts, with the current family schedule, with my current workload and commute?  If I’m honest, I always know the answer and this is why I have limits.  Personal limits.  I respect each and every distance that I tackle from the 5K up.  I also respect the choices that others make as to what distance can work for them.  Any goal one chooses to tackle WILL be hard, if they push.  I’m am constantly in awe of the difficulty of the 5K distance.  It is really hard  for me to “try” to run fast.  It is hard to stay in it and keep pushing when the body is ready to back down.  I made a shirt a few years back (logo below) to remind myself that if I’m pushing, EACH and EVERY distance I tackle is hard and deserves respect.  I don’t consider any distance to be insignificant.

image

I frequently get angry irritated when I hear someone say “just a 5K” or just a “half marathon”.  Statements like those are arrogant and have no place in a fitness environment.  Fitness is empowering, makes people feel good, helps people improve their strengths and overcome their weaknesses.  Most of us run races to test ourselves at our distance of choice.  Sometimes, we participate for fun and fitness without any intent to push our limits.  Whatever our reason, the choice is personal and we need to respect one another and their choice of distance.  One is not a better athlete because they tackle a longer distance, they are just a different type of athlete.  Endurance means a different thing for each and every person.  In fact, I know plenty 5K specialists who have daily workout routines which I could never endure.  I respect that.  So please, if you want to tackle a 5K or color run or mud run or charity walk or sprint triathlon, don’t feel as if it’s insignificant compared to the goals of another because that is not the case.  Respect the distance.  Put in the training.  Go out and reap the reward of the race/event regardless of how long it will take to complete. 

Don’t let what any other person has done distract you or lessen your will to achieve your goals.  Don’t feel as if the achievement of another makes your achievement insignificant.  We develop our own goals for our own personal reasons.  Chase YOUR dream at whatever distance you can manage.   And please, always remember to respect the distance, yours and everyone else’s.

No limit to Distance To chase your dreams

** Respect The Distance ** Amanda – TooTallFritz **

CrossFit ….. Day 8

Posted on by
3

Thursday brought my 8th day at CrossFit.  Did you think I’d last this long?  I certainly didn’t know when I went to that first class but I am LOVING it.  I am loving it so much that I should have technically stayed home and rested for Ironman 70.3 Racine but I went to CrossFit anyhow.  Yep, I love it.  I love that it’s something different.  I love that I never know what to expect.  I love that it’s fun.  I love that it’s challenging.  I love that my friends get up before the sun to go with me at 5am.  I love that it kick starts my day and gives me loads of energy!

I may or may not have emailed the instructor whining concerned about Thursday’s unknown WOD and fearing that it might be too much for me since I’m so close to the Racine race.  He may or may not have taken that into account when he planned the WOD for our 5am class.  We’ll never know but I was happy to see the looks of it on the board and the fact that it looked manageable. 

3 Rounds – 1 minute per station – No rest, just rotate to the next station.

Kettlebell deadlifts, Push-ups, Ring Rows (I’m really liking these, is that sick?), Box Jumps & Sit-ups with knees out.  Rest. 

100 meter sprints (x5)

I did much better on the kettlebell deadlifts this go around.  I stayed focused on staring straight ahead and not looking down at the kettlebell.  My form was better.  I felt better.  Am I getting stronger?   Who knows but I’m going to say yes because that’s what I want to believe!

kettlebell deadlift

The push-ups, ring rows, box jumps were all standard.  I did wuss out use the small box for the box jumps so as to not tax myself too badly before the race.  I also have jacked up hamstrings so no need to irritate them more than necessary.  The sit-ups had an added twist this time, not to make them harder just different.  We sat on the floor in butterfly position, then did our sit-up with open legs and came up and touched our feet each time. Not difficult, just different.  And we always use the abmat so that really saves my back. 

situps_knees out   abmat

After three rounds of those 5 stations, we then took a brief rest and went out to the parking lot to do 100 meter sprints (x5).  The first one was rough, as usual, but then my hamstrings loosened up and the last 4 were fun!  Sprinting is way better than marathoning!!!  What have I been thinking??   Photo source:  CrossFit West out of Santa Cruz.

100 m sprints

Loved this workout.  Loved ending with the sprints.  Smile

** Getting Stronger ** Amanda – TooTallFritz **

CrossFit Day 7 ….. Tabatas

Posted on by
2

I know I have TRI fever right now but I have still been hitting CrossFit this week.  On Tuesday we did the Tabatas WOD.  The workout consisted of lunges, sit-ups, wall balls & ring rows followed by a 3 minute rest and then a 1 mile timed run.

Each exercise was performed x8 before rotating to the next.  We had 20 seconds on, then a 10 second break, then we did it again x8.  After the 8th set, we rotated to the next exercise.  Fun! 

The lunges, sit-ups and ring rows have all been explained (with diagrams) previously but the wall balls were new to us.  Holding a 10# ball (soft), we did a squat, then exploded up into a jump while simultaneously throwing the ball up in the air at the wall above our head.  So much fun but required a bit of coordination and timing. 

crossfit-wall-ball    CrossFit-wall-balls   CrossFit Wall Balls

After all 8 sets of each move we took 3 minutes to rest then went immediately into a 1 mile  timed run.  Half of us hit the street using the GPS off of someone’s phone, the other half did 400 meter out and backs that were pre-marked by the club (x4).  Ironically ALL of the people who did the out and backs beat those of us who took to the streets.  Were they faster?  Or was one of the distances off?  Hard to tell.  I ran a 7:57 timed mile.  Hmmmm, was I really that slow ?  I don’t know but I was displeased to say the least. 

** Til Next Time ** Amanda – TooTallFritz **

CrossFit …. Day 6 …. Filthy Fifty

Posted on by
7

Each day it’s a surprise when we walk in the door at CrossFit.  The Workout of the Day (WOD) is on the board and that’s it.  No discussion.  No negotiation.  It’s GO time.  Today we saw something new (again, remember we are all newbies) called the Filthy Fifty.  Sounds bad, right?  Well, it kinda was bad, in a good sort of way.  We had to complete the workout, as detailed below, as quickly as possible.  I was hoping that we would get to break it up a bit but that wasn’t the case.  In order.  The number of reps listed.  As fast as possible. 

  • 50 Box Step Ups – 20” Box
  • 50 Jumping Pull-ups
  • 50 Kettelbell Deadlifts
  • 50 Walking Lunges
  • 50 Sit-ups
  • 5 x 100 meter run
  • 50 Supermans
  • 50 Ball slams
  • 50 Burpees
  • 50 Squats

Yikes, where to start?  At the top and just keep moving til the workout is complete!  The step-ups weren’t bad.  The jumping pull-ups were new and kinda fun but way more tiring than I’d like to admit!  We got to stand on a box, then jump up to the pull-up bar.  So it was the pull-up movement but easier because we got to both jump and pull at the same time.  Photo source – Google Images

jump_pullups

The kettlebell deadlifts were an extension of what we learned on Tuesday.  It was the deadlift technique but with a kettlebell to lift.  Good way to revisit the deadlift without duplicating the entire process.  Photo source – Google Images

kettlebell deadlift

Walking lunges, sit-ups & 100 meter runs all self explanatory.  However, I’d like to point out that 50 sit-ups in a row is  hard.  I had to take a breather half way thru and then again before I finished.  Thanks to my weak core muscles for pointing out the fact that even the most elementary movements are still difficult.  Much appreciated.

Supermans – Not particularly tough unless you have zero core strength then it takes a bit energy and focus to do 50!  Photo source:  Feminine & Fit

superman-exercise

Ball slams, burpees & squats we have done before but dang, I can’t do those burpees!  I had to modify that one and sub in push-ups after 10.  Sad smile  I’ll keep trying though, just have a bit of strain in the abs that is rebelling against all this fun stuff!

This WOD took me 22:28 and I was the last one done in my group.  That’s okay, somebody has to be last, right? 

finished last

I’m going to get stronger, one day at a time!!

** Getting Stronger ** Amanda – TooTallFritz  **