Tag Archives: cross training

CrossFit Day 27 & 28 …..

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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

TRI Smart 101: Ride to Support Breast Cancer Research

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image

On Sunday, I awoke early to head to the TRI Smart 101 ride in New Lenox.  The ride was a supported event which featured routes for 38, 61, 77 and 101 miles.  The event was reasonably priced at $40 ($50 for last minute registrations) which included a nice hooded sweatshirt, SAG support and aid stations loaded with volunteers who had great personalities, PB&J, soft chewy cookies, bananas, water & Gatorade.  

Hoodie – Navy in color (the version below in black from the TRI Smart Facebook page)

TRI Smart hoodie

I initially signed up to tackle the 101 mile ride but revamped that and my 2014 plan goal after my 70.3 in Mattoon didn’t go as I had hoped.  So I showed up on Sunday planning to ride whatever distance Suzanne did the 61 or 77 mile option.  As soon as I pulled in the parking lot, I realized that my partner was sick and we would be going the 38 mile route.  I can’t say that I was happy that she was sick but I had no qualms about cutting the distance even further.  My September calendar is FULL between running races, marathon training and Aby’s Cross Country schedule so I really just wanted to be at home with the family.

Packet pick up was smooth.  They gave us our bib, hoodie and a map of our desired distance.  There were also muffins, coffee, etc. for snacking.  Then everyone left when they were ready without any production, “official” start or hoopla.  It was nice but I must admit I was a bit concerned about getting lost; however, the route was marked VERY well.  There was never a question as to if we were going the right way cuz about the time I was wondering, I would see an arrow on the road for direction.  Then as we approached a turn, the road was marked twice, once as we approached the intersection, at the intersection and as a third source of direction, there was a sign with an arrow.  I can’t imagine anyone having gotten lost unless they were just not paying attention at all.

The ride was on my home turf so I was very familiar with the roads, the wind, and the hills.  Traffic was light but for the most part we still stayed single file and just rode, taking turns at the front to break the wind for the other person.  It was good.  Fun.  And since we were riding short, we didn’t have to worry about going too fast so we pretty much pounded the entire way, short of the 20 minutes we camped at the rest stop.  Then the way back was super fast because the wind was at our back and the rain in our face.  That sped things up a lot!

38 miles done!  Next year, I would definitely like to try one of the longer distances and I even have hopes of riding a bit of the other routes this year before the weather turns too bad since the route will stay marked for quite some time.

A few of my F’N Runner friends who also did the 38 mile route, from left:  me, Julie B, Susan D, Lynn & Suzanne (my ride buddy).  Thanks for coming even though you weren’t feeling good, Suzanne!  It would have been lonely without you!!

TRISmart Ride

I highly recommend the TRI Smart 101 ride!  Low cost, amazing cause, great support, multiple distance options, low traffic roads which are very well marked and aid stations stocked with lots of yummies!  See you next year on September 14 for the 2014 installment!

** Riding For A Cause **  Amanda – TooTallFritz **

CrossFit Day 19 ….

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I’m a bit tardy on this post but wanted to record it before hitting class tomorrow.   Day #19 was last Thursday, I’ve just been busy! 

We are still working on form for proper lifting, getting used to “real” weights verses the machine variety that most runners use when they hit the gym.  So we spent a bit of time on front squats, technique – bar only, then 7 x 3 of bar + two 10# plates = 65 #s.

Front Squats – 7 “rounds” of 3 – Demo from CrossFit the Rack.  No way that I got as low as the chick in the photo but I gave it my best effort.  Kinda fun.  Different.  I’m still not all up on “weight lifting” but do see the benefits and don’t mind it in short burst like this. 

Front Squat

WOD

  • 20 T2B (Toes to Bar)
  • 20 Squats
  • 20 Sit-Ups
  • 15 T2B (Toes to Bar)
  • 15 Squats
  • 15 Sit-Ups
  • 10 T2B (Toes to Bar)
  • 10 Squats
  • 10 Sit-Ups
  • 5 T2B (Toes to Bar)
  • 5 Squats
  • 5 Sit-Ups

Another simple workout.  If you’re tired of used to focusing on workouts with times/paces, then this is a welcome and refreshing change.  The most difficult move, by far, for this WOD was the “toes to the bar”.  Of course, I couldn’t do it and we had to modify it to “toes to chest”, which was still a big “not happening” so for my own purposes, I’ll call it “knees to chest” but that too would be generous. 

Here is a perfect demo from Folsom City CrossFit:

toestobar

Knees to chest  example (source unknown b/c someone pinned the photo):

knees to chest

It was amazing to me, how much wear/tear this put on my hands.  This is a very hard move when you are a large frame person with wimpy muscles!!!  I know, I’m working on that but it was very difficult to even keep hold of the bar, let alone crunch my knees to my chest.  Super tough.

More CrossFit tomorrow!!

Amanda – TooTallFritz

CrossFit Day 14 …. Broken Blood Vessels

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I love the always changing, constantly challenging aspects of CrossFit.  I never know what to expect and that is one of the attractions for me.  Oh, and the fact that I’ve been running for years and years and years and am currently a bit “stalled” in that aspect of my life.  What to do when a road block appears?  Travel in a new direction!  I refuse to give up on fitness but desperately needed to freshen things up and attempt to find my lost “mojo”.    In the interim, hopefully I’ll get strong and kick running in the ass throw down some fast times somewhere in the future. 

Today was Day #14.  I only go 2x a week for strength and  cross training but certainly see that it can become additive and lead to an every day “habit”; however, that doesn’t fit into my time budget nor would it be productive for running and TRI training.  As with everything, moderation is key!

WOD

  • 10 Wall Climbs

We’ve done the wall climbs before, once.  Not an easy feat for most of us uncoordinated mortals.  I’m going to revisit the demo from CrossFit Fire below.

CrossFit_wall climbs_CrossFitFire

This time was definitely better for me.  I was able to climb up to the point where I was almost all the way back to the wall, enough to lean my body on it, then take a break and walk back out.  Still don’t have the sliding back down the wall (to the ground) mastered so, I bent at the midsection/butt and slid my feet down with my butt in the air.  Wrong.  Definitely not the proper technique but it did allow my feet to come down without feeling as if I were breaking my toes.  Baby steps!  I’ll get there.  I do notice that I’m getting stronger in the core and had more control during the wall climbs this go around verses my previous attempt.  However, I apparently spent too much time upside down because I noticed miniscule red dots on my eyelids when I returned home that I recognized as broken blood vessel (last time this happened, I had a baby to show for it, and a lot more broken blood vessels all over my face & eyelids).  #Winning

broken blood vessels

Next up – 7 rounds with one minute rest between rounds.  I only completed 6 rounds because time wasn’t on my side today.  Had I known that traffic was so jacked up that I would be 40 minutes late to work anyhow, I would have just stayed for the last round.  Live & learn, right?

  • 10 Kettlebell Deadlifts (35#)
  • 10 Push Press (bar only – 45#)  Wowzers, these were hard for me.  I was about maxed out after the third round and it was getting super tough for me.  I had to be very careful about form and pushing with my legs to keep everything in line.  I may not have done the best job either cuz I tweaked my back getting out of the shower after the workout and it’s REALLY sore now. But we looked super badass tough in the photo!  Smile

CrossFit NL_push press

  • 5 Burpees
  • 10 Tire Step Ups
  • 10 Sit-Ups
  • 100 meter run
  • 1 minute rest, then repeat x7

Great workout!  Have you broken any blood vessels, or anything else during a workout?  Tell us your most bizarre “workout” injury?

** Trying To Get Stronger ** Amanda – TooTallFritz **

CrossFit Day 12 – WOD Blake & CrossFit Day 13

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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 **

CrossFit ….. Day 4

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I’m currently in a bit of a rut and totally disenchanted with the swim, bike & run.  It’s almost impossible to make time to get to the pool; I’m averaging about 30 minutes one time a week, which is inadequate.  I get one bike day each week, which is inadequate.  Plus, my body is a bit damaged and the run isn’t going well.  In fact, I haven’t ran long in 3 weeks, and that’s definitely inadequate.  OUCH.  Let’s just keep pretending that I am not facing down the Racine 70.3 in 2 weeks and the Chicago Marathon in 14 weeks.  Yep, let’s just keep pretending.

It's not denial

So basically at a point, when all the things that I “normally” really enjoy aren’t coming together, it’s nice to have something different to focus upon while I try to decide if I should bail on some of my scheduled events.

The 4th of July brought my 4th CrossFit workout.  Fun but I was still sore from Tuesday’s 1/2 Murph.  Smile   We started off with “Death by 10 meters”.  This workout starts easy enough, run one 10 meter sprint over the course of 1 minute.  Then run two 10 meter sprints in 1 minute.  Each minute then rolls right into the next adding another 10 meter interval.  Lots of waiting time at the beginning, no rest at all toward the end as you are attempting to pump off 13, 14 & 15 ten meters sprints in the minute before it rolls to the next.  I just missed the 15th interval only making 14.  So I “died” at 14+14.  Not an easy workout for me because my “run fast” left me a while back and it’s difficult for me to get any lift out of my hamstring to “move it” quickly. 

After “Death by 10 meters” killed all of us, we were ready to crawl home but apparently that was just the warm-up.    We then went to two 6 minute rotations.  As many rounds as possible within the 6 minute time frame.

First 6 minute set:  10 Ball Slams, 10 Ring Rows, & 10 Push-Ups (reapeat as many times as possible) – This one about killed me.  Even the Ring Rows which seemed easy last time were very tough.  Sore arms, sore pecks, sore TTF.  I was very slow and complained and wanted to go home. 

Second 6 minute set:  10 Box Jumps, 10 Sit-Ups, 1 Plate Carry (carry a 25 lb plate 100 meters) – This set was so much easier for me and I actually enjoyed it.  The plate carry was my favorite.  It was hysterical to see the various ways that people carried their plates.  These are a few pics from google images but it was the same for us.  Some held the plate high over their heads, some under their arm and I carried mine out in front like a load of boxes.

Plate-Carry       Plate-Carry 2    Plate-Carry 3

More fun times at CrossFit.  Stay tuned for this week’s fun & games!

** Attempting to Get Strong ** Amanda – TooTallFritz **

Feeling Sluggish….

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Anyone feeling sluggish as of late?  I feel sluggish, slow, and unmotivated.  I’m going thru the motions of training but am lacking the fire that usually pushes me to do my best.  I don’t want to do my best.  I don’t want to do anything.  Oh yeah, I want to do ONE thing ……. EAT!  While I normally eat a lot of this:

Right now, I only want to eat this:

Please add frosting to those brownies too!  Hmmm…. I wonder why I feel sluggish and slow?  No clue.  Oh yeah, and its cold out so when I have my lunchtime salad, I sometimes add this (Cream of Chicken Florentine is my current fav):

With all this extra food, I can’t afford to miss a damn workout.  In fact, I’m pretty sure I should be hitting it 2x a day!  So yesterday when I went home and felt like crap I wanted to skip my bike session, I dug deep, told myself that even Wonder Woman has an off month day. So while I’ll probably never have a cool blue tint to my hair like Wonder Woman, I did manage to suck it up and kick myself in the ass to pull out a cross training workout.  The stupid marathon plan called for a bike workout.  And really, who doesn’t want to put in a few miles while watching Bob The Builder?

me_bike_1-29-13     me_bike2_1-29-13

Then the Dr. Alexis plan called for wall sits, and toe/heel walks.  Michael wanted to redeem himself over last week’s photo so I let him give it a shot.  He actually did pretty well and got most of me in the photo.  Once I did a little “sharpening” to clear some of the blur, it came out pretty good! 

Ball-Wall Sits

Bottom line, if you are feeling a little sluggish and unmotivated, look at what your putting in your mouth.  If you eat crap, you’ll feel like crap and that perpetuates a cycle of laziness due to lack of energy.  So I’m once again, sucking it up on the food front and plan to drop a “few of those extra calories”.  Then hopefully I’ll start feeling a little more dedicated to my marathon plan.  Hopefully.  I know what to eat and I do well most of the time but once I fall off that wagon, its a long drop back to reality.

Is the cold putting you in a funk too?  While I like running when its cooler, I have a harder time saying no to the comfort foods which totally stick to my ass me.  I will do better.

** Saying NO to the Comfort Foods ** Amanda – TooTallFritz **

Landscape Cross Training!

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No, I’m not out of town.  No I’m not injured so badly that I can’t run or bike.  No I’m not working late even though I should.  What I AM doing is working on my annual Landscape Cross Training which occurs in a mad rush the week prior to Memorial Day weekend.  Tonight will be the third night in a row of Landscape Cross Training.

Fortunately, the weeds and giant thistles have been pulled prior to them going to seed.  Yay!  🙂

         Pulling Weeds   thistle_big ones

I have repurposed an old, torn pool cover for ground cover in an attempt to keep SOME thistles from popping through my mulch!

Pool Cover

I have purchased some new shrubs in an attempt to retake the thistle thriving territory.

peonies

weigela wine & roses

I have spread mulch, more mulch and then yep, I have more to spread.

mulch

I’m still not done but it’s Wednesday and I will trade in some cross training for running with the F’N Runners!  Then I’ll go home and hopefully finish planting & mulching…..so I can  start work on the pool.

Green-Above-Ground-Swimming-Pool 

Which may or may not have some living creatures.

frog swimming

So we can have a pool party!

pool-party

Any landscape cross training for you this week?  Any green swimming pools that you are trying to bring back to life for the holiday weekend? 

** Happy Landscaping ** Amanda – TooTallFritz ** amanda@tootallfritz.com

Avoiding Burnout…..

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While many of us are on the workout/running train constantly and never seem to get bored with the task….

Print

Please know that everyone is in a different place and there are plenty of people who are currently struggling to get out there and do it again.  Yes Hollie, this post is for you.

Get Up Time to Run-cartoon

I know there are some people who are super awesome and can run every day, like Shelly HERE.  However, it’s not something that my body or mind can handle.  My hat is off to all of you daily runners.  I personally only run 3 or 4 days a week.   My time and family obligations do limit my running but my body also creates its own limits because I can’t take the daily pounding.  When I run, I tend to run a longer distance to “make up” for the days I can’t run. 

In order to avoid burnout, it is good to change up your routine.  Here are a few things you  might try in order to keep the workouts/runs fresh and fun.

  • Run new and different routes
  • Run with a friend or try a group run
  • Try a trail run instead of just pounding your miles out on the road
  • RACE!!  If I keep a race on my calendar every so often, it keeps me focused and in the game.
  • Go for a swim Triathlon anyone?
  • Ride your bike
  • If you have access to a gym, try a class:  kickboxing, spinning, yoga, pilates, or strength training.
  • Better yet, try ALL of the classes at your gym, make it a challenge to try a  new class each week.
  • No gym?  Get some new fitness DVDs for your TV.  Tae Bo, Jillian Michael’s 30 Day Shred, Bob Harper’s Yoga (See RunWithJess’ Yoga Challenge), Belly Dancing, Hip Hop Abs, P90X.
  • No TV?  Get a few weights or resistance bands for the house and follow the billion various strength workouts in the fitness magazines.  Do push-ups, squats, stretching, jumping jacks, sit-ups.
  • Go for a walk or hike thru the woods
  • Play Tag and Hide & Go Seek with the kids outside

The key to being healthy is moving.  That doesn’t mean that you have to run every day or run high mileage, do what is enjoyable to you.  If you feel as if you are burnt out on running, I am reluctant to say stop running but that is certainly a decision you have to make for yourself.  If you stop running, even for a couple weeks, know that you will lose fitness and have to rebuild.  It happens to all of us, we refocus and rebuild all the time for various reasons.  However, if you are already struggling a bit with motivation or why you run, starting at the bottom again to totally rebuild your fitness may cause more questions and/or depression.  So if you decide to stop running for a bit, focus on other fitness activities to keep you strong and fit.  Keep your chin up, reduce running to a fewer number of days per week, and add in a few new things to keep it fun and fresh.  You will be happy and running faster and stronger before you know it.  Everyone goes thru spells of frustration and fatigue, this is totally normal.  Relax, breathe and refocus.

As a side note, many people are getting burnt out due to improper fueling.  If you are tired all the time, then it may not just be about your running but how you spend the first hour after your run.  I use a Post Workout Recovery Drink after my runs and this helps refuel my muscles and reduces fatigue.  Think about what you do AFTER the run and consider that it may be affecting your NEXT run.  Hydration and fueling is a real issue as to why many people are frustrated fatigued on a constant basis.  You don’t have to do what I do, just do something to help yourself get to the next workout as recovered and fresh as possible.

What is your favorite type of cross training?  How many days a week do you run?  Any other ideas as to how to keep the fitness routine fresh & fun?

Stay Active!                                                                                                          Amanda – TooTallFritz.com

Hard to Rest…..

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Yesterday might possibly have been the nicest day of the year, so far, but alas I had a rest day planned because I felt like I needed it.  I also wasn’t feeling my best but when I got off work and saw the sun shining and the mild temps, of course, I wanted to run.  I debated running vs. not running the entire commute home.  I knew my feet needed to rest.  The Plantar Fasciitis is hopefully almost gone and I do not want to do ANYTHING to aggravate the situation so that was basically the deciding factor to continue as planned with a short cross training session on the bike trainer rather than going for a run.

I may have mentioned a billion times before that riding on the trainer is like running on the treadmill. It is harder because it is boring but the good thing about riding in my dining room on the trainer is that I can blast my iPod.  So the times goes pretty quickly for these short workouts since I can listen to my favorite songs, very loudly.  Another bonus is that I am getting acclimated to the warmer temps for 13.1 Miami Beach in 16 days!!!!! a bit before spring/summer arrives.  I also enjoy not having to layer up for the outdoor temps.  Yesterday I wore one of my favorite items of SWAG, the Sunburst Half Marathon shirt from 2011.  This was one of the A4 shirts I received last year and I really like the brand, especially in the women specific sizing.  It’s soft, cute and I could wear it every day. 

So all in all, it was a short but sweet workout.  I calculate my trainer miles at 15 mph.  I  figure I ride slower inside than out so this is a fair estimate.  Yes, I would have rather been running but focusing on recovery and injury prevention is MORE important than logging a few extra miles and ending up with 8 months of injuries from being stupid not listening to my body. I want to be healthy this year so I can walk without pain be my best.  I will listen to my body and rest when necessary, regardless of the weather, or an invitation to run with a friend or an extra time slot without the little man.

Rest is just as important as the mileage.  I encourage you to also remember to rest when you need it. 

What is your favorite thing to do on a rest day?  Do you cross train or take the day completely off?  Or do you leave it to your body to decide?

Happy Running!                                                                                                           Amanda – TooTallFritz