Tag Archives: Front Squats with real weights

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

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 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