Tag Archives: EMOTM

CrossFit Day 60 & 61 …

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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 60 – Substitute 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 39 & 40 …

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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 11 … EMOTM WOD

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One of the things about CrossFit that intimidates so many is the constant use of acronyms.   What the heck are they saying?  What do those letters on the white board actually mean?  Do I even want to know?  Probably not but you should know if you’re going to show up more than once.

If you find yourself moving thru the WODs (workouts of the day) and not having any flippin’ idea what those letters mean, then keep reading head over to the CrossFit Trussville post on “Terminology” and they will break it  down for you.

Today’s workout was the EMOTM, which stands for “Every Minute On The Minute”.    We were looking forward to a 30 minute session.  Two moves.  Stay at one station for a minute, then head to the second station for a minute.  Repeat.  Repeat. Repeat.  Both stations will be visited 15 times. 

EMOTM – 30 Minutes 

1)  10 Front Squats with a 26# Kettlebell – Keep kettlebell tight to chest so as not to damage low back.  Photo below from Get an Hourglass Figure but please note that we held kettlebell tight to our body, as in touching our chest.    Oh, and I’m pretty sure I didn’t get that low.  I did better after I warmed up but I have very tight hamstrings.

front squat_w kettlebell

2)  Jump rope.  Continuous for one minute.  Easy, right?  Well, kinda but this is a “mother” runner’s nightmare.  In fact, we all laughed when we saw it on the board.  I can’t jump on a trampoline, or up in the air, or jump rope, or sneeze without pissing dribbling in my pants.  Today was no different and I wasn’t alone.  Thank goodness I keep that spare towel in the trunk to put on my seat as I drive home after I learned my lesson the hard way HERE.

So it was an easy, straight forward workout.  I’m sure I’ll be sore later but I liked it.  Not too complicated.  In all we did 150 Front Squats with the 26# kettlebell & jumped as much rope as possible over the course of the 15 minutes (30 minute workout/2).

** Still Loving CrossFit ** Amanda – TooTallFritz **