Tag Archives: CrossFit

CrossFit Day 29 & 30

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Another chill week at CrossFit since most of us at the 5am class are recovering from the Chicago Marathon.  I personally had a very chill week too.  I ate for recovery and fun.  Then I ate some more.  Then did a billion loads of laundry.  Then I probably ate some more.  It takes a bit for my the body to bounce back after using that many calories in one stint, so I just try to go with it until I feel somewhat “normal”. 

I did CrossFit on TUE/THUR, rode my bike on the trainer for 11 miles last night, then ran 6 miles this morning.  So I’m getting back into the swing of things but I’m certainly not in a rush.  Next week, I’ll start some faster speed work though to shock the body prepare for a few local 5Ks where I’d like to show up and actually run fast.  It’s been a long time since I’ve tried to run fast, like 5K fast, and I’m both terrified and excited.

CrossFit – Day 29 – How to baby the marathoners and get them to show up for a CF workout 2 days post race.  Arms ONLY WOD!!!

  • 10 Wall Climbs
  • 10 Reverse Rope Climbs
  • Death by Pushups

That’s all folks.  I only made 12 rounds of Death by Pushups.  I wanted to get to 15 but only made 10 into the 13th set.  Seems pathetic but I tried, so it is what it is, right?   As a refresher, death by anything uses the clock, in one minute intervals.   One minute per round, go as many rounds as possible.  First round started with 1 push-up.  Do the 1, then rest til the minute ends.  Then 2 push-ups in the next minute.  Then 3, etc. until you can’t go any longer.   In all, I did 88 pushups. 

CrossFit – Day 30 – Trying to get the marathoners back on the CF wagon!

  • Front Squats – 7×3 – We did more than 7 rounds of 3.  We started with the bar only.  I think we probably were using the 31# bar instead of the 45# one but I really have no idea.  I just lift what I’m told.  After a few rounds which focused on loosening up our tight runner hamstrings form, we started adding weights, 10#s at a time (5# to each side).  I think we made it up to 20#s on each side, squatting that 3x before it was time to move on. 
  • 5 minute ladder – Wall Balls & Step Ups.  A ladder starts at 1 and then each round 1 rep is added.  First round, 1 wall ball, 1 step up on the 18” box.   Second round, 2 wall balls, 2 step ups.  I made it thru 10 full rounds and was working on my 11th with the wall balls when the 5 minutes was up.  Hard.   Continuous movement.  Fun.
  • 100 abmat sit-ups.  OUCH.

Source

Previous post on Marathon Recovery HERE.

** Still Recovering ** Amanda – TooTallFritz **

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

Maxed Out ….. CrossFit Day 26

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After the Filthy Fifty WOD on TUE, I think our instructor felt bad for us yesterday.  Or maybe not but that’s my theory and I’m sticking too it.   We started the session working our form for the Push Press and were told we were going to “max out”.  Huh?  Max what?  My 5am class is just a bunch of chicks who run so I’m pretty sure none of us have ever maxed out ANYTHING except maybe a credit card or two when we were young and irresponsible.

max out_baby

As you know, anytime the weight bar comes out, I totally cringe.  Strength work, particularly for the arms, is not my forte.  However, I haven’t exactly found my forte as of yet in the CrossFit arena so what the heck, BRING IT ON!

weak person

We started with the bar only (33#), did 3 reps, then added 5 lbs to each side did 3 more reps and kept adding weight.  As we started to climb, we increased the weight by 2.5# on each side to try to prolong the inevitable .  Looks easy when its not too heavy.  Me on the left lifting like 2#s & Julie B on the right lifting the equivalent of her body weight.

PushPress_me_10-3-13      Push Press_Julie_10-3-13

We both maxed out at 88#s.  I REALLY wanted to put the 93#s up but it wasn’t happening.  I wasn’t even close and well, the 88#s was tough for me so I’ll be happy with this as my very FIRST max out!  Whooop, we have now officially “maxed out”.  Smile

We spent a significant amount of time maxing out but were then up for “Death by 10 meters”.  Due to time, we only ended up doing ten – 10 m sprints before the next class arrived. 

Death by 10 Meters

This “exercise” starts easy enough, run one 10 meter sprint over the course of 1 minute. A buzzer sounds after each minute is up and that starts the next round where we 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.  However, this go round, we only had time for 10 rounds so everyone made it thru and nobody “died”.  Kinda cool to end on a positive note. 

Amanda – TooTallFritz

CrossFit Day 25 …. Filthy Fifty

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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

CrossFit Day 22, 23 & 24

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This will cover three different Crossfit sessions but since most of the moves are pretty standard at this point, this will be quick and painless at least to read.

image

Day 22 

1-2-3-4-5-6-7-8-9-10

  • Ball Slams (10#)
  • Pistols

CrossFit_Pistols_Train with Heidi

  • Ring Rows
  • Weighted Sit-Ups
  • Push Press (Bar Only – 45#)

This sequence was a bit different than any other that we have done previously.     Remember, my class (5am TUE/THUR) is for lightweights with the run club and we are more focused on increasing strength to look good for endurance so it’s a little different than the average CrossFit class. 

The number sequence added a twist.  The workout was completed in list order BUT each round the number of reps changed.  First round, we did each item on the list 1x, second round 2x, third round 3x, etc. up to 10 reps for each move for the last round.

This workout taught me is that we can’t count.  I know I can’t count and apparently my box-mates aren’t great at it either.  We rely on SOMEONE to know where they are and that totally backfired on us this time.  I ended up doing round #8 twice and I added some reps on the other rounds too.  My brain wasn’t working!

Day 23

  • 25 Pull-Ups
  • 15 Wall Climbs/HSPU – Hand Stand Push-ups ( I did HSPUs x 30)
  • 5 Recline Rope Climbs (I did 15)

Reverse Rope Climb_Me  Reverse Rope Climb_Me2  Reverse Rope Climb_Me3

This was more of a strength workout and I really enjoyed it.  I’m not great at pull-ups, even with the bands but managed to knock them out.  Then I opted for the HSPUs instead of the Wall Climbs cuz they are cool my elbow has been sore and I thought it would be less stressful. 

Handstand Pushup

We finished up with Death By Push-Ups.  Awesome.  Okay, not really.  They aren’t fun.  I made it thru 12 rounds (78 push-ups in all).  Death by anything uses the clock, in one minute intervals.   One minute per round, go as many rounds as possible.  First round started with 1 push-up.  Do the 1, then rest til the minute ends.  Then 2 push-ups in the next minute.  Then 3, etc. until you can’t go any longer.  OUCH!

Day 24

3 Rounds – 1 minute each station

  • Wall Balls (10#)
  • Ball Slams (10#)
  • Box Jumps (18” box – I did step-ups)
  • Burpees
  • Rowing

Good workout but I was low on energy today.  We stayed at each station and did as many reps as possible in one minute then moved to the next station.  After we completed one round of all the stations, one minute rest.  Repeat x3. 

** I Still Hate Burpees ** Amanda – TooTallFritz **

CrossFit Day 21–Tabatas

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The WOD for the 5am TUE class was Tabatas.  A Tabata workout always focuses on a group of exercises, normally 5 to 6 different moves.  Each exercise is set up at a particular station.  You are assigned to a station and perform 8 sets of the particular exercise before moving on 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.

TUE 5am Tabatas:  Rowing, Hand Release Push-ups, Kettlebell Swings (25 lbs), Reverse Rope Climb & Squats.

Remember, each move requires 8 sets before moving to the next item on the list.   Most of these are things we do a lot.  However, the Hand Release Push-ups were new as well as the Reverse Rope Climbs.

Hand Release Push-Up – Just a drill to get us down and dirty all the way to our bellies before “pushing up”.  Normal push-up stance, go down to belly, lift hands  up (release hands from floor), then push back up.  Great photo of a lady from SnoRidge CrossFit doing the release here:

Hand Release Pushup_snoridge crossfit

Reverse Rope Climb – Way harder than it looks.  I was so relieved to realize that we didn’t have to climb UP the rope that I didn’t think about how difficult it would be to go backwards, or in reverse!  We leaned back holding the rope til it was taunt, then slowly moved down the rope.  In theory, we would get all the way down to the ground where our backs would be touching, then climb back up.  Super hard.  These ladies from CrossFit Camden are really rocking it below.  Let’s just say that I didn’t look as graceful.  “Smile

Reverse Rope Climb

Then we finished the CrossFit session with 25 Knees to Chest.  This is obviously our newest and most favorite move.  We will be rockin’ some serious “abs of steel” by spring so watch out!  I may even get out that pull-up bar that I wasted money on purchased earlier this year and do a few of these at home, on my own.  Maybe.  Or maybe not.

knees to chest

** Working Hard to Get Stronger ** Amanda – TooTallFritz **

Birthday WOD …… CrossFit Day 20

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We learned the hard way this morning at CrossFit that if it’s your birthday, or someone else’s, shut up about it OR lie about your age. 

21 again

If you’ve just started following, I’m a newbie CrossFitter.  I go to CrossFit 2x a week at 5am with my gal pals from the run club.  Although what we “do” does not have a special designation, I’d like to think we are more on the CrossFit endurance path than the hardcore CrossFitters like Jared these ladies:

CrossFit_women

You will never catch us at CrossFit in our undies, in fact most of us don’t wear undies cuz well, we are runners.  And we look way more like this guy below than the awesome women above.  Source:  StudentLive

weight lifter_studentlive

So today it was Michelle’s birthday.  Happy Fucking Birthday, Michelle!!  She was 38 so our workout surrounded her age.  Yay!  Sounds like fun, right? 

Michelle’s #38 Birthday WOD

  • 38 Box Jumps (18’” Box) – I did 19 jumps & 19 step-ups so that I didn’t die
  • 38 Ring Rows
  • 38 Kettlebell Swings (36# I think)
  • 38 Walking Lunges
  • 38 Hanging Knee Raises (Knees to Chest or Knees to waist in my world)
  • 38 Push Presses – Bar only (45# I think)
  • 38 Supermans
  • 38 Wall Balls (10#)
  • 38 Burpees
  • 400 meter Run

This was a rough one for me and my weak arms.  I almost didn’t make it.  But I did so I’m happy on that front.  And no, I’m not really mad at Michelle I’m actually mad at Aunt Julie because she’s the one who brought up the birthday.  A WOD is a WOD in my book.  I’m always glad that I went, even when it’s hard.  So whether is YOUR birthday or not, I’ll still be there.  

** Trying my damdest To Get Stronger ** 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 18 …..

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Tuesday brought us a great workout with a new move, ring dips!   Yay!  Who loves ring dips?  I do!  So.Much.Fun.

EMOTM (every minute on the minute) – 20 minutes

  • 5 ring dips
  • 15 kettlebell swings (35#)

Two moves, seems easy right?  Not sure if I’m still fatigued from the weekend but I was tired before we were half way thru!  This WOD of EMOTM gives you one minute to do the first move (5 ring dips), then one minute to do the next move (15 kettlebell swings).  Not a lot of thought involved and each item is preformed 10 times over the course of 20 minutes.

Ring Dips are pretty self explanatory except for the fact that we can’t do ring dips.  Not even close.  So we had a modification using an elastic band which helped a lot but still required a bit of strength and coordination.  Initially we were a pile of mush with shaking arms but we firmed up once we figured out what was happening and although we may not have looked as smooth as this beautiful lady from Google Images, we got it done.

Ring Dips_with band

Kettlebell Swings.  Full range of motion to 180 degrees, or directly above the head.  

kettlebell-swings  kettlebell swing_vertical_South Coast Crossfit

After the EMOTM WOD we finished things out with 4 rounds of sprint 100 meters & walk 100 meters.  Nice.  The temps have finally dropped and being outside is refreshing.  Plus the sun was coming up as we closed out our sprints. 

CrossFit_sunrise

Everyone knows I’m a sucker for a good sunrise.  Regardless of what we are doing, I try to be aware of my surroundings and find joy in the little things.

** Find the Joy ** Amanda – TooTallFritz **

Who’s Dirty? CrossFit Day 17– Eric K Memorial WOD

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I’ve suddenly taken an affinity to black workout clothing, tops in particular.  If one thing is for certain, I’m going to come home from CrossFit looking like I just rolled thru the dirt.  If getting dirty is any indication of my level of effort then I’m definitely going to win something.

CrossFit_dirty   CrossFit_dirty2

As a side note for new CrossFitters – Besides black clothing, I also make sure my tops are form fitted so they stay in place while I’m standing on my head or doing whatever activity is on the board for the day. 

The 17th day of CrossFit brought us the  Eric K Memorial WOD.

First, let me apologize because I misspoke earlier when I said the run club (and I) finally RX’d a workout.  That’s a lie.  We modified two things.  First we subbed in kettlebell deadlifts for the real deal and second we used bands for our pull-ups.  As you may, or may not know, runners are not known for their arm strength.  So we suck at pull-ups, or at least I do, everyone else is amazing. 

 Eric K Memorial WOD

4 Rounds

  • 8 Deadlifts – 225/135 – Or if you’re in my crew, kettlebell deadlifts #35
  • 29 Push-Ups
  • 20 Wall Balls – 20/14 – I think I used a 10# ball though
  • 12 Pull-ups – I used 2 bands

We then paired with a partner and my dumbass I panicked cuz I didn’t see the “4 rounds” part of the workout.   I thought we had one round (not normal at all but I had like 2 hours of sleep and was apparently delusional) and then we would have to split each of these moves with a partner.  Since I’m not one to get out of bed for an easy workout,  I suggested that we would do the workout x2.   Yep, I did that.  And everyone agreed.  So basically we did the above WOD like we didn’t have a partner.  Instead of 8 deadlifts per round split by 2 people, we each did the full 8 deadlifts.  Then 29 push-ups, then 20 wall balls, then 12 pull-ups.  Repeat x4.  It took exactly 2 rounds for us to be dead on our ass.  Yep, don’t CrossFit with me, I’ll just make you work harder.  LOL!

So now I can’t lift my arms.  Anyone want to swim for me during my upcoming half iron distance TRI on SAT? 

** Dirty & Delusional From CrossFit ** Amanda – TooTallFritz **