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 **
I’ll keep trying though, just have a bit of strain in the abs that is rebelling against all this fun stuff!
It was a sit-up with the 10# ball. Initially lay down with knees up, arms out over your head holding the medicine ball (while it rests on the floor), then sit-up and put your 10# ball on your extended legs (like a basket). Your legs are up like they would be in a crunch position but instead of crossed, they straight and together in order to hold the ball. Leave ball on the extended legs until you sit-up again, then take it back. So half the sit-up is with the ball, half without. When you aren’t holding it, your legs serve as a “basket” to hold/rest the ball. Clear as mud, right? 
TooTallFritz 