Box Step Ups | 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 **

I know that many of you are interested in CrossFit but are scared to try it because there are so many photos floating around of super strong people doing really crazy things. It’s intimidating. I know because I too was intimidated. So I’ll keep posting on it cuz trust me, if I can do it, anyone can. I’m weak. I have a bad back. I have multiple muscle imbalances causing little “aches & pains”. I have zero core strength. However, these are the very reasons why I keep going back. I want to get strong. No, I NEED to get strong to support my body better ~~and possibly carry any fallen comrades during the Dopey Challenge at WDW Marathon Weekend~~.

Day #5 at CrossFit brought us the Deadlift. Say what? It’s the long bar with weights on the end that we would NEVER touch in a million years. Yep, it’s apparently time to build some ~~muscles~~ skills. There was a bit of instruction involved. Then practicing with the empty bar ~~which was heavy all by it’s lonesome~~. Then the addition of tiny weights ~~which were still heavy~~. Sequenced Photo Source: CrossFit Centurion

Look, I can do it!!!!

I did it. Not well but I did it. Once we went thru the instruction/trial period we probably did 4 sets of 10 with a 10# plate on each end.

Since the deadlifts took some instruction, we were split into two groups. The non-deadlift group did AMRAP (as many rounds as possible) in 19 minutes of the following sweatfest.

10 Step Ups onto an 18” Box – Body weight only
5 Burpees. These were almost impossible the other day and totally impossible today. I must have tweaked something in my flabby abs cuz each time I went down for the burpee, I just ended up laying on the floor. Zero power. Zero pop. Nothing. I could just feel that pull in my abs. LOL! Yep, I NEED to get stronger!!!
10 Ball Slams – 10# ball. These are one of the easier moves for me. So I tried to make up lost time after the “burpees”.
5 Ab Baskets – New move for us! And I can’t find a pic of it. 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?
100 meter run with 10# plate. Easy, just pick up the 10# plate and run the 100 meters. Easiest part of this set for me!

This was a killer workout, add in the heat/humidity and the fact that the facility was SO FLIPPIN’ HOT and it was kinda funny. I was dirty and gross. I had sweat dripping from places that I didn’t know could sweat. Like from the end of my nose. Wow. Sweat dropping constantly from the end of my nose. Now that’s ~~disgusting~~ fun. #GettingStronger