cross training workouts

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.

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

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!

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 **

I have just reached the point in rehab where I am able to run a little bit at a time. Yesterday was 2 miles in the dark at a conservative 9:19 pace. A two mile run, although quite an accomplishment, and testament to the effectiveness of my rehab, still does not constitute a full workout. So I’ve been doing a lot of random things to fight the boredom and keep moving. Yesterday included the 2 mile run, then a 30 minute StairMaster session. Today began with a 9.5 mile ride on the trainer and tonight I will do my weekly swim workout. I just try to focus and keep moving while utilizing workout DVDs, various pieces of equipment like the elliptical & StairMaster and I ride my bike both inside and out. While riding on the trainer is not fun, think running on the treadmill ~~mindless and super boring~~, it certainly has it’s benefits. The trainer gives me freedom to ride in the dark, when I’m with the kids and when the weather is less than ideal, like this morning during the thunderstorm! I admit, I feel empowered by the fact that I can ride my bike even when it’s not an option to take it outside.

My bike set up is below. I move the bike on and off the trainer all the time, by myself. So if you are looking for an indoor riding option ~~while the kids are napping, playing or watching a movie~~, there is no need to spend extra money on a spin bike, just purchase a trainer and use the bike you already own. I bought this fluid trainer years ago via an online sale at Performance Bike. I think it was $139 circa 2006. Just an idea to keep things moving even when the weather is bad! And this is way cheaper than a treadmill!

Now, the giveaway winner! Last night around 8pm, I read Aby all of yesterday’s comments on “keeping cool” and let her choose the winner. She had a tough time deciding between two but finally decided that Susan D’s suggestion to freeze her underwear was the best, most creative and funniest suggestion! She and her brother then promptly ran to their rooms for a pair of clean undies to put in the freezer. Thanks, Susan…..I really appreciate your “suggestion”.

Aby’s second choice was Brian P’s idea to hit every ice cream joint on the south side. Aby loves ice cream more than almost anything and she had a very rough time awarding Susan the win when it ousted Brian’s ice cream suggestion. Since Mission AthleteCare has been so generous with the goodie pack:

I decided to award Brian a prize too. Susan D wins the EnduraCool Towel & Brian P wins a 5 hour Anti-Chafe Stick. Please send your mailing addresses to amanda@tootallfritz.com and I’ll get your prizes out ASAP!

The 5 hour Anti-Chafe Stick is one more anti-chafe product in the Mission AthleteCare line. I had previously tried the Anti-Chafe Cream and compared it with Body Glide and was not impressed. The Anti-Chafe Cream works well for bra strap rubbing but did not perform well with the chub rub that I experience in the inner thigh area. It’s an issue for me and I keep Body Glide in my purse and use it constantly when I wear skirts or shorts. So I’m a big Body Glide fan for both life and running/triathlon. When the Anti-Chafe Stick arrived, I assumed that it wouldn’t be able to compete with Body Glide but I was wrong. It actually goes on much smoother than Body Glide and works just as well, if not better. So just in the “application” aspect, I now put the Mission AthleteCare Anti-Chafe Stick ahead of Body Glide. This is big in my world and I’m happy they sent me some to try because I probably wouldn’t have bought any since the cream wasn’t my favorite. Thanks, Mission Athlete! Brian, I hope you like this product as much as I do! Enjoy; I know your feet and body are taking a beating during marathon training in the heat and hopefully this will help prevent blisters on your feet and soothe any other hotspot/chafing areas you get while on the run.