CrossFit Day 31 & 32 and the Barbells For Boobs Fundraiser

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 **

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CrossFit Day 27 & 28 …..

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