Tag Archives: CrossFit WODs

CrossFit Day 56 & 57

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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

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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.

CrossFit Day 44 & 45 + WOD Motivation

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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