CrossFit Endurance – Week 3

This was the third week of CrossFit Endurance.  However, we only had class on Tuesday this week due to a scheduling conflict.  So week 3, session #5.  No, it’s not getting easier in case you were wondering.

CF_Going Back For More

Tuesday – 5:30am

Warm Up – 1000 meter rowing.  Sounds easy right?  Yeah, not really.  There is some sort of secret rowing technique that I’m unable to grasp.  They tried to instill it in me at CrossFit New Lenox too.  But I’m not on board.  I feel like one of the kids by saying, “I just don’t get it”.  Yeah, that about sums it up.  I like to row but my technique is wrong.  I’m open to doing it correctly but apparently don’t understand what my body is supposed  to do.  I’ll keep working on it though.  I WANT to get it right.

Hip Distractions – This really stretches the hips, hamstrings & glutes.  A good warm up for runners.

Strength – Sumo Deadlifts.  These are getting better.  We spent 10-12 minutes on this, which is a lot of time.  2-3 reps at a time.  35# bar w/ 30#s each side.  95#s total.

Met Con – 3 rounds:  20 Russian Kettle Bell Swings, not sure on weight.  10 Burpees.   The Russian KB Swing was new for me.  It’s an extension of the squat movement we have been working.  Squat.  Swing.  Stay tight.  Let arms be dead.  They shouldn’t be lifting, so KB only goes up to about chest level.  Not a full swing like I’ve done in the past.

CF_Russian KB Swing

Burpees.  Yeah, we all know what these are, don’t we?  Still not fun.  I could do burpees every day for the rest of my life and I’m sure they will still be hard for this long body of mine. Great image below from RecaptureFitness.

CF_Burpees_RecaptureFitness

CF_Burpees Quote

I personally think that everyone would eat healthier if we were all held accountable with burpees.  I mean, if I had to get down and do 130+ burpees before each craft beer was released from my fridge, I bet I’d stop buying/drinking craft beer.  How about you? 

     Burpee Calculator

So that’s a wrap on Week 3.  I’ll see you next week! 

What else is up besides CrossFit Endurance?  I have a Garmin Marathon giveaway going HERE, drawing is on Christmas Eve.  And I’m running the Huff 50K tomorrow.  More on that next week.  I’m not nearly as prepared for Huff as I normally would be but I think I can make it thru the 2 loops.  To be continued on that saga.  Smile

Have a Great Weekend – Amanda – TooTallFritz

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CrossFit Day 60 & 61 …

CrossFit_going back

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 60Substitute 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 **

CrossFit Day 58 & 59

Good week at CrossFit.  It’s one of those activities which can seem SO HARD one day, then not so bad the next.  It’s all about the movements in the WOD and whether it hits your list of strengths verses weaknesses.  This is the reason as to why it’s so important to KEEP GOING, even when you are feeling bad or as if you aren’t making any progress.  The very next workout may be the one that YOU knock out of the park. 

Day 58 – Push Press 5×3 – 73#

Tabatas for Total Reps – Keep track of your reps throughout each of the 8 sets of a movement. 

  • Kettlebell Swings – 35#s – Dang that KB is soooo heavy.  As indicated by my crazy face below.

Kettlebell Swings

  • Ball Slams – 20# – Another super heavy item! 
  • Hand Release Push-Ups – Not a good move for my spaghetti arms.
  • Rowing for Calories (something to count for the total reps)

Day 59 – Back Squats – 5×3 – 83#s – Moved up in weight!!

5 Rounds

  • 15 Front Squats with a 35# KettleBell – Yep, still heavy.
  • 10 Sit-ups
  • 5 Burpees – Dare I say these are almost manageable in increments of 5? 

Then we stretched, rolled & worked on our Double-Unders!  Good week!

** Keep Pushing, Even When Progress is Indiscernible ** Amanda – TooTallFritz **

CrossFit Day 56 & 57

This week at CrossFit was about the same as last week.  Hard.  But as someone mentioned yesterday, if it were easy then I wouldn’t actually be working at it so I’m just going to keep trying!

Day 56 – Push Press 5×5 (73#) – super tough this go round.  Usually I can knock these out but this time my arms were struggling a bit.

21-15-9   Typical CF step-down type WOD.  21 of each move the first round, 15 the next, finishing with 9 of each.  Between each round (or set), add in 100 single jump ropes (or 50 double unders).  This was a tough one.  The Burpees and the Pull-Ups are nemeses of mine.  I actually laid on the floor after this one for a few seconds.  Tough.

How Many Burpees

  • Burpees
  • Kettlebell Swings (26#)
  • Pull-Ups – Assisted with a two bands and it was still hard
  • 100 single jump ropes between each of the 3 sets.

Day 57 – Tabatas (20 seconds on, 10 seconds off, 8 rounds before moving to the next thing)

  • Ball Slams – 20#
  • Push-Ups – Yes, I still have spaghetti arms and could barely get 5 push-ups in the 20 seconds.
  • Lunges
  • Abmat Sit-Ups
  • Ring Rows

THEN we got to practice double unders (rope jumping but rotating the rope 2x before your feet hit the ground).  I think it went well.  I couldn’t string multiples together but I could jump a few singles, then do a double under, then a few more singles, then add in another double under.  I managed to put 3-4 into one segment (a couple times) before getting caught up in the rope.  I will note that it takes A LOT more energy to do a double under verses just single jumps. 

double unders

Good week.  I’m happy that I keep going even when I don’t want to get up I feel fatigued.

** Amanda – TooTallFritz **

CrossFit Day 54 & 55

I’ll be honest, this far into CrossFit, it shouldn’t seem so hard EVERY DAMN TIME.  But it is hard.   I’m not sure if that is good or bad.  I want to be stronger but just don’t feel as if I am getting where I want to go.  Maybe because I only go twice a week?  Maybe because I’m in the middle of a pretty fast training cycle as I am trying to get these legs to start turning over QUICKLY again?  Maybe because I’m overeating and have gained weight?  Maybe because I’ll be 40 in a little over a month?  Obviously, I’m not sure what the missing part of the equation is, for me, but I’m pretty sure I can put the blame on the crap that I’m stuffing in my mouth my food intake.  I eat well 90% of the time.  But apparently that 10% WEIGHS me down.  I need to get it together!!  I need to be more disciplined.

What You Want Now vs What You Want Most

So I’m taking a break to go fill my water bottle and peel my banana ………

Now onto the WODs from last week.  I’m still going.  I’m still trying.  And when I get tried, I tell myself that I need to keep pushing because that’s what will make me stronger.

CrossFit Day 54 – Push Press 5×3 (73#s) & Tabatas

Tabatas – As you probably know by now, this is the 8 sets of each movement with 20 seconds on and then 10 seconds off (rest) between sets.

  • Ring Dips – Super hard.  My spaghetti arms aren’t showing much improvement, plus I’m not coordinated enough for the ring dips.  I’m very shaky and even with the assistance of the band, this is a difficult move for me.
  • Ball Slams – 20# ball.  We’ve recently moved up in weight in all our “balls”, and even the kettle bells.  I know this is a positive thing but it makes everything SO tough.
  • Sit-ups – Actually something I can do.  Yay me!
  • Wall Balls – 14# ball
  • Rowing

CrossFit Day 55  – Front Squats 5×3 – (73#s)

Partners – Each person does half of the prescribed WOD (workout of the day).  Items can be divided in any way you choose (sometimes we just do half each, sometimes we have to break it down more.  EX – burpees we did 10 each x2, then 5 each).  Timed workout, so please bust it so your partner isn’t waiting on you for too long!

  • 50 Burpees
  • 100 Sit-ups
  • 50 Box Jumps – Super tall box this time!!  I  normally use the 18” and this was maybe 24”, I could definitely tell and had to be careful to make it up and not misstep.
  • 100 Kettlebell Swings – 35#
  • 50 Wall Balls – 14#
  • 100 Ball Slams – 20#

Last week was a tough week.  I was tired.  But I still went.  If I go into every workout “fresh” and ready to rumble then I’m not pushing myself or improving.  While it’s important to know my body and know when I NEED to rest, it’s just as important to realize when I get to the mid to 3/4s point of a tough training cycle, everything will be tired.  And this is the most integral point of the cycle when I need to keep pushing so that I can make the most progress.  I “get it” but that doesn’t mean that I don’t feel like crying sometimes tired.

The Moment You Want To Quit

** Keep Pushing, the Results Will Be Worth the Effort ** Amanda – TooTallFritz **

P.S. – The giveaway for the FREE Entry to the Corn Fed Spartan Crucible obstacle course, mud run is still going on!  Enter HERE.

More Wintery Workouts + CrossFit Day 52 & 53

This was a good week, workout wise.  I’ve been in a bit of a wintery rut and decided to kick that to the curb by starting to focus on one of my favorite races, the Shamrock Shuffle 8K!  This brought the realization that I was NOT ready to run fast and I needed to start reintroducing some speedier run sessions so that I don’t hurt myself in the Shuffle!   

why should i practice running slow

Source – Emily Zatopek

As a result I started a fresh training cycle via the Run Less Run Faster app on my iPhone.  This forced both a speed workout AND a tempo session this week that I was dreading but then actually enjoyed.  While the initial speed session didn’t go perfectly, I feel as if the tempo session was decent.  No perfect, but good.  Which means that my pace isn’t that far off, I just need to get used to spinning these long legs a “little” faster! 

I also managed two StairMaster sessions, which I am dubbing as “hill work”.  Since I’m running on the treadmill, and since its super hard for me, I just zone out with a 1% incline.  All the time.  No hills.  No fun iFit live workouts thru some mysterious mountainous areas.  Nope, just flat running with a teeny-tiny incline of 1%.  I’m hoping the StairMaster workouts will give me a tiny bit of strength for whatever hills I might encounter in Little Rock.

I also was able to brave the snow and our drifted roads to hit both 5am CrossFit sessions this week. #WINNING

CrossFit Day 52

Push Press – 5×3 – 73#s

Tabatas – Perform 8 sets of the particular exercise before moving to the next station.  Each set is timed and you do as many reps as possible in the allotted time.  The time frame for Tabatas is 20 seconds “on” for the movement, 10 seconds rest = 1 set.  Repeat x8, then rotate to the next station.

  • Kettlebell Swings – 26#
  • Hand Release Push-Ups – Super hard.  My arms are weak even though I want them to be strong!
  • Sit-Ups
  • Rowing
  • Ball Slams – 20# – Whoa, my pencil arms were tried by this time.  Tough but I got it done!!

CrossFit Day 53

Front Squats – 5×3 – 73#

WOD – 5 Rounds

  • 10 Kettlebell Squats – 35# – HEAVY!!
  • 10 Ab-Mat Sit-Ups
  • 10 Burpees – Whew, I think we all know how I feel about Burpees.  I hope they eventually get easier, just a tad easier!  This all goes back to my pencil arms being weak too.  Sad smile

Then we finished off the day with 2 minutes worth of planks.  I had to do 5 different sets to get the full 2 minutes:  40 seconds, then 20 seconds x 4.

DONE!

I’ll be pounding miles on the treadmill this weekend!  I hope you have a plan to get in your workouts too!  It’s so much easier when I have a plan and stick to it. 

**  Making It Happen, Even During the Snowiest Winter EVER ** Amanda – TooTallFritz **

CrossFit Day 46 & 47 ….

Yesterday finished out my year at CrossFit.  I’m sad to say that between the holidays and my need to “rest” a little bit before the Huff 50K on December 28th, that I’m done for 2013. 

It was a good finish to the year with two solid workouts.

Day 46 – Back Squats 7×3 – 73# total – I’m getting more flexible!!!!

back squats 1

  back squats 32 

 back squats 3

Tabatas – 8 rounds, 20 seconds on, 10 seconds res.t

  • Over the box jumps – think box jump but instead of going down the same way you came up, you go off the other side, turn around and repeat.  Takes a bit of coordination.
  • Ring Rows
  • Kettlebell Swings – 26#s
  • Wall Balls – I think we moved up to 12#s this time.  Whoa.
  • Ball Slams – I think we moved up to the 20# ball.  Really heavy.  Not a lot of “bounce” happening in my area. 

Day 47 – 4 Rounds:  10 Pull-ups & 10 Burpees.  I must have been having a good day cuz J tried to take one of my support bands away.  Didn’t work.  So we added one of lesser resistance back into the equation.  I’m getting stronger but still need a lot of help.

For Time:  200 lunges with 7 push-ups, on the minute, every minute until completion.  Took me almost 7 minutes.  LOL!

50 Sit-ups & 50 Superman’s to finish things out. 

Good bye, CrossFit.  I’ll see YOU in the New Year!

** 47 CrossFit Sessions in 2013 – Started 3rd week of June ** Amanda – TooTallFritz

CrossFit Day 44 & 45 + WOD Motivation

I’m about 6 months into twice a week Crossfit sessions.  I know everyone is wondering if I’m “getting skinny”.  No I’m not.  I am getting strong.  I’m getting fast.  In my world that’s more important than giving up the cookies.  I’m not totally immersed in the CrossFit lifestyle and still don’t know the full meaning of “Paleo” other than the fact that Paleo baked goods are not TTF child approved for consumption.  Maybe that’s not the right way to say it, I’d let them eat it but they don’t like it. 

What I do know about CrossFit is that motivation is key.  It can be as individual or team oriented as YOU want.  That it can make YOU whatever YOU want to be, as long as you  are willing to work for it, are able to map out your goals and able to communicate said goals to your coach.  So figure out what you want and then go get it.  Simple enough, right? 

Speedometer - Reaching Your Goal 

A couple of weeks ago, a new book dropped on my doorstep and it has captured my attention.  The new WOD Motivation book by CrossFit Journal contributor Eleanor Brown. 

WOD Motivation Book

It is as short and sweet as any CrossFit workout.  It’s a compilation of quotes, sayings and motivational pieces to get me moving.  I can pull it out and just read a couple of quotes when I’m in need or go thru and read half the book at a sitting if I want.  One of my favorites so far is:

Anyone Who Says This Is Easy_WOD Motivation

So true in life, running and CrossFit.  Things aren’t easy and if they are then usually we can do better.  That phrase certainly motivated me this week in my CrossFit sessions!

CrossFit Day 44 – Strength – Back Squat 4×6 – I used the bar (33#) plus I think 10#s on each side. 

back squat

5 Rounds: 

  • 10 KB Swings (26#s)
  • 8 Toes to Bar (Knees to Chest in my world)
  • 6 Burpees – These were actually “doable”.  Does that mean I’m getting better/stronger?
  • 4 Front Rack Lunges w/ Kettlebell (26#)

CrossFit_Front Rack Lunges

CrossFit Day 45 – Strength – Front Squats – 7×3 (33# bar, 10# each side)

Front Squat

5 Rounds: 

  • 5 Deadlifts – 33# bar + 25# on each side.  Holy Heck.  So hard.
  • 7 Ring Dips – Can’t stand these
  • 9 Bar Burpees – SO.NOT.FUN.  Burpee on one side of the deadlift bar, then “jump” over the bar to the other side, do burpee there, repeat til 9 burpees are completed.  I was terrified of missing the jump and landing on the bar.  I basically did “step overs” rather than jumps and they still weren’t fun.

How were your workouts this week?  Do you manage “at home” strength work or do you have to leave the house, like me, to “fit” it in?

** Working On My Strength ** Amanda- TooTallFritz

CrossFit Day 39 & 40 …

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. 

excited about where i'm headed

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 25 …. Filthy Fifty

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. 

kettlebell-swings  kettlebell swing_vertical_South Coast Crossfit

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?

CrossFit_knees 2 chest

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).

CrossFit NL_push press

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!!

burpees equivalent PSL

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

Amanda – TooTallFritz