CrossFit Endurance – Week 2

The past week has been a blur.  Michael brought home the flu last week and I’ve been sick on and off since last THUR night.  When my alarm rang on Tuesday morning at 4am, I was not feeling good but decided to go to CF Endurance since it only meets 2x per week.  I REALLY did not want to miss it.  I want, no, I NEED to regain my strength.  It’s important to me for a lot of reasons.  In my world a strong body is way more important than a thin one.  Ever heard the quote, “Strong Is The New Skinny”?  Strength, both emotional and physical, that’s what motivates me.  What motivates you?

Dont Wish It Were Easier

Regardless of what I wanted, heading to CF Endurance on Tuesday was not the smartest move.  I choked on just about every aspect of the workout, including the warm up.  I was absolutely exhausted, had zero energy and just about as much focus.  I look back at the pic of Tuesday’s white board and can hardly even remember anything other than how fatigued I felt.  Thank goodness I was back on track today!  Here is a recap of what CrossFit Endurance at CrossFit Tactical Strength in Ft Wayne, Indiana looked like for Week 2.

Week 2 – TUE 5:30am

Warm Up – Squats – 30/20/30  – Initially with bands around our knees, no weights, then we added in a weight bar.  I think.  I was already exhausted by this time and we hadn’t even gotten started.  I remember that we counted.  Out loud.  Together.  And I didn’t want to even do that.

Strength – Box Squats – 10 minutes.  We started with the bar only, 33#s for my group, then did a back squat onto a box (or bench for those of us who are extra tall).  Progressed by adding weights, 10#s each side, 53# total.  The first graphic shows the movement, the second shows the form better on the back half of the movement.  Goal being a good squat and to load the glutes & hamstrings, not the quads.

CF_Box Squats   CF_Box Squats2

Sumo Deadlifts – New skill for our newbie class.  Bar only.  Progression on the squat movement.  It was a bit of a struggle for me because I’ve only done traditional deadlifts.  So I wasn’t keeping my feet far enough apart or getting my knees out enough.  Here is a great explanation from PeakPerformance365 on the difference between the two deadlifts.  Graphic below is from the same source.

• Conventional deadlift. Conventional deadlifts place more emphasis on the back and spinal erectors (posterior chain). If you have a very strong lower back there is a good chance that you will be able to deadlift more using a conventional stance. (Body structure will also come into play)
• Sumo deadlift. Sumo deadlifts shift some of the emphasis to glutes, hamstrings, quads, hips and upper traps. If you are experiencing lower back issues, or have a history of lower back problems, sumo deadlifts may be a better option.

Traditional deadlift pictured on the left.  Sumo deadlift on the right. 

CF_Sumo Deadlift

Accessory Work – Jump Ropes – Skips – Foot work

Metabolic Conditioning – AMRAP (As Many Rounds As Possible) – 3 min.  10 Sumo Deadlifts, 10 Push Ups.  Rest 1:30, repeat.  Yeah, I was exhausted way before this.  I “lucked out” and got the bigger bar for deadlifts, so that was already 45#s, then I had to add 10#s per side.  Not my idea, ok.  And I didn’t use my words and say this was too much for my ailing body.  My bad.  So I was 65#s with the Sumo Deadlifts and I didn’t do well.

Week 2 – THUR 5:30am

Feeling better today and we are finally starting to move into some real workouts.  I was super happy about our WOD today, or the “Met Con” section as they call it at this box.  This was our 4th class and it’s good to see that we are getting somewhere, slowly but surely. 

Warm Up – 4 Rounds – 10 seconds ea:  Jumping Jacks, Air Squats, Mountain Climbers, Lunges.  All traditional things, only twist was with the Mountain Climbers.  We had to take our forward leg OUTSIDE our arms.  Made it way tougher and very awkward.  Great image from CrossFit Oakgrove below to show the exaggerated movement.

CF_Mountain Climbers_CF Oakgrove

Mobility – Hip Distractions with a slight variation to work on additional flexibility to ankle.

Strength – Push Press.  12 min.  33# bar, progress to 10# weights on each side.  53# total.  Yay, something I recognize!  Graphic below from CrossFit Gardendale.

CF_Push Press_CF Gardendale

Metabolic Conditioning – 3 Rounds – AMRAP in 1:30:  Sled Sprint + Max Ring Rows.  Rest 1:30, repeat x3.   Working on anaerobic threshold.  Short burst of intensity to exhaustion and it worked.  I couldn’t breath after pushing the sled.  And I could barely pull myself up for the ring rows.  Plus they wanted us super low on the ring rows so it was even harder.   Sled image first, we used one 25# plate and that was plenty.  I liked this graphic because the lady is pulling her knees up high (like a sprint), which was what we were supposed to be doing.  Ring Rows second, old pic of me at CrossFit New Lenox when I was thinner and stronger.  We were lower today, or supposed to be closer to the ground with out feet out further.  Tough.

CF_Sled Sprints   CF_ring rows_me

And that’s a wrap for Week 2.  So far, I’m super happy.  This is definitely different than what I did at CF New Lenox but it’s good.  The current Endurance course is like a cross between personal training, physical therapy and CrossFit.  We are spending a lot of time now trying to get critical movements to become second nature as our muscles build memory.  After that we can build with more skills, or add onto the basic skills for more complex movements.  I look forward to where we are headed!  How about you?  Crossfit?  Love it or Leave it?

** Trying to Get Strong (AGAIN) ** Amanda – TooTallFritz

Advertisements

CrossFit Endurance–Week 1

Tuesday, December 1st was my first day back to CrossFit in a VERY long time. 

CF_What Is

According to CrossFit.com:

CrossFit is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

I’m currently in a CF Endurance class at CrossFit Tactical Strength in Ft Wayne, IN.  According to CrossFitEndurance.com:

CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We inspire, coach, and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition, and athletic training protocols.

The difference between a traditional CF course and an Endurance course is all about fundamentals.  The Endurance class spends a lot of time on stretching, trying to activate muscles, think glutes & hamstrings, that are dormant in the bodies of most endurance athletes.  We focus on movement and doing things correctly.  We spend more time talking and practicing moves verses just banging out WODs.  Ultimately, the endurance based CF class will not only increase strength but focus on reducing volume of endurance based training while increasing the quality of workouts.  It’s a process.  Strength, nutrition & flexibility seem to be key to our impending success.  I hope you’ll follow along and see how CF Endurance impacts my running and triathlon adventures in 2016.

Week 1, TUE 5:30a Class

Brand new class.  Fresh group of endurance athletes ready to get strong!  From left:  Me, Amy, Sheryl, Adella, Jaime & Brandy.

CF_group

Warm Up:

1)  Plank Series:  Front Plank, Superman, Side Plank Left, Side Plank Right.    Hold each for 10 seconds, rotate to next move.  3-4 rotations.  Week 1 was rough for me, even the warm-ups.  I have shaky arm syndrome from being weak.

2)  Hip Distraction – Let’s open up those hips and stretch the glutes and hamstrings.  We were instructed to hold the stretch on each hip for 2-3 minutes.  It takes 2 minutes for a change to occur in how our muscles work.  Apparently, if we hold for a minimum of 2 minutes we create a new muscle memory.  I can’t say one way or another because our version of this stretch had our back knee on the ground and both of my knees are injured from falling a couple weeks ago.  So I tried to do this but couldn’t hold it very long because I couldn’t tolerate the pressure on my knee(s).  I like the version in the picture and will try this next time.

CF_Hip Distraction

Accessory Work (Kinda like Physical Therapy for all of us laymen) – Banded Hip Bridges – 3 sets of 10-15.  We did it without additional weight.

CF_Banded Hip Bridges

Skill/Strength:  Air Squat & Box Squat.  A silly thing like a squat and we spent a lot of time on it this week.  Being a long time endurance athlete, it’s hard for my glutes & hamstrings to activate.  Spent a lot of time on proper positioning and getting our form correct.

Metabolic Conditioning – Mostly anaerobic for us since we get enough aerobic condition from the run, bike, swim.  Tabata (4 minutes – 8 rounds, 20 seconds on, 10 seconds rest, repeat x8) – Rowing for Calories, Pushups.  One group was rowing for the 8 rounds, other group did Pushups.  Then we switched.

 

Week 1, THUR 5:30a Class

Warm Up: 1)  Plank Series (Front Plank, Superman, Left Side Plank, Right Side Plank) 3-4 rounds of 10 seconds each.  2)  Banded Walk with Squat.  Once again building on that squat.

CF_Banded Walk w Squat

Skill/Strength:  Deadlift (first image) & Push Press with Kettlebell (second image)

CF_KB Deadlift  CF_KB Push Press

Metabolic Conditioning (WOD for normal CrossFitters):  21-15-9 Reps for Time of Kettlebell Deadlifts, Kettlebell Push Press & Situps.  3 rounds, 21 of each move the first round, 15 of each second round, 9 of each last round. 

Accessory:  GHD (Glutes Hamstring Developer) Hold.  This was super hard for me.  I have zero core strength and all my weight was on low my quads.  It hurt.  I didn’t do very well with it.

CF_GHD Holds

That’s a wrap for Week 1!  I learned some new moves.  I was humbled by how weak my body has become.  And I realized exactly how damaged my poor knees are from the fall.  I’m in rough shape right now.  But onward & upward, right?

**Disclaimer – I write about my workouts for informational purposes.  I personally need to do CrossFit & High Intensity workouts in a gym/box with supervision so that my movements are monitored to avoid injury.  In the past, people have suggested that these moves are easy enough to do at home.  Not for me.  I share my journey with you so that you can see what these programs are like and have the courage to try them for yourself if you have an interest.  Under the supervision of a trained professional.  If you attend a CF class and are not constantly being hounded about your form and movement then 1)  you are perfect or 2) your CF instructor doesn’t care about your safety.  Please keep that in mind.  I’ve had good luck with the facilities that I have attended but I’ve also heard horror stories about CF in general.  Make sure your instructor cares about you and helps you to avoid injury thru proper movement and form.

** Working on Strength & Conditioning ** Amanda – TooTallFritz

CrossFit Day 41, 42 & 43

Tripling up on the CrossFit workout report since last week was a short week and I’m so slammed between work and life.

The Tuesday before Thanksgiving we had a fabulous workout.  Apparently “someone” thought we should hit it hard “in case” we overindulged during the holiday. 

Day 41 – Strict Press 7×3 (10 #s on each side w/ a 33# bar = 53# press)

Simple move, press from shoulders straight up in the air til arms are extended.  Might be tough if you have weak spaghetti arms like me cuz there is  no “hop” or leg help.  Yikes, this is all arms, baby.  All arms.  Cool diagram below from sliveryearsfitness.com.

strict press_silveryearsfitness

Step down:  10-9-8-7-6-5-4-3-2-1

  • Wall Balls – 10#
  • Hand Release Push-ups
  • Ab Baskets – 10# ball
  • 110 single jump ropes

Not sure on the official name of this workout but I call it step downs for lack of a better word.  First round, do 10 reps of each and end with 110 single jump ropes.  Second round, do 9 reps of everything and then end with 110 single jump ropes.  And so on, and so forth ….  FUN but I was dying on the last couple rounds with the 110 single jump ropes!

Day 42  – Tuesday – Karen WOD – OMGosh “Karen” you are a real bitch tough chick.  150 Wall Balls for time.  10# ball for me.  We did increments of 15 so that helped but by round 3, I was wondering if I would survive.  I did survive.  I mean, HELL YEAH, of course I survived and I loved it!!  It took me 8 minutes and 18 seconds though and then I proceeded to go lay on the floor and cry.  Here is my girl, Michelle CRUSHING her workout!!

image

We got to follow that up with 7×5 Front Squats (10#s on each side & a 33# bar) just to make sure our quads and hammies were totally trashed when we left.  Mine were for sure.

Day 43 – Today – Still sore from WOD Karen.  25 Pull-ups – 2 bands assisted me and it was still hard today.  Stupid spaghetti arms.

Tabatas – 8 consecutive rounds at each rotation before moving onto the next.  20 seconds on, 10 seconds rest.  Repeat x8.

  • Rowing
  • Hand Release Push-ups
  • Kettlebell Swings – 26# – Wow, that kettlebell was HEAVY today!
  • Sit-ups
  • Rope Slams – SO.MUCH.FUN.  We did single rope slams, see first photo from phillymag.com, but the more recognizable version is the double rope slam as pictured by muscleropes.com

ropeslams_phillmag  ropeslams_muscleropes

Great group of workouts!  Thanks, CrossFit New Lenox for continuing to push me!

** Stronger Me = Faster Me ** Amanda – TooTallFritz.com **

CrossFit Day 39 & 40 …

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 37 & 38

Day 37 at CrossFit brought us very cold temps.  Only two of us went outside to run cuz well, some of us would rather run than do anything else.   Smile  Once we got back inside, I noticed that we had a full Murph lined up on the board.  Luckily it was a partner workout and I was able to split Murph with one of my best running friends.  Oh, and instead of the running part of a regular Murph we would be rowing instead.  Uh oh.  That added a new challenge.

Team “Rowing” Murph – 2 Person Team

  • 4 x 400 m Row – Each team member rows 400m 2x

Rowing

20 Rounds of the following – One team member goes thru a full set, then switches.  So I did one round, then waited as my partner did a round.  Each of us did 10 rounds.  I think we were all done 3/4 of the way thru but we powered thru the last 3 or 4 sets.

  • 5 Ring Rows
  • 10 Push-Ups
  • 15 Squats

Then back to the rowing machine to finish out with another group of 400m rows.  Dang that was tough!

  • 4 x 400 m Row – Each team Rows 400m 2x

Our team time was  31:33 and we were pushing.  My quads still hurt and we are two days “post Murph”.  Those “hero” workouts tend to really tear me up! 

 

Day 38 – Mile run then short workout

21-15-9 (Three rounds of the following, first round 21 reps, second round 15 reps, 3rd round 9 reps.

  • Kettlebell Swings – 26# – The Kettlebell has fast become my favorite piece of “equipment”.  It’s such a good builder of strength without actually making me feel as if I’m “lifting weights”.  I’m not a big weight lifter but I WANT and NEED to be strong. The kettlebells work perfectly for that and they just make me happy.

kettlebells

  • T2B (Toes to Bar, or Knees to Chest if your live in my world)
  • Push-Ups
  • Lunges

Then we finished out with 50 sit-ups and 50 superman’s.

** Getting Stronger – One Workout At A Time ** Amanda – TooTallFritz **

CrossFit Day 31 & 32 and the Barbells For Boobs Fundraiser

Since the marathon, I’ve been CrossFitting a couple times a week, and doing some light running and working the J.O.B. a lot.  I’m trying to be smart and let my leg muscles heal without going down to zero activity because that’s not good for my mental health.  Last week, I actually did 3 CrossFit Workouts.  There was a bonus WOD fundraiser on Saturday and I was actually in town, not racing, and free so I wanted to go and help out as much possible because my schedule is pretty wicked and I normally miss a lot of the fun stuff!

Before we get to last week’s WODs,  I’d like to say, I realize that not everyone is interested in CrossFit.  I realize that there have been some comments that I should move onto a new activity and give CrossFit a rest.  I realize that a lot of people are still intimidated by CrossFit even though it can be scaled and tailored to each individual’s fitness level.  However, CrossFit is helping me not only get stronger but equalize the muscle imbalances in my body that have been causing me pain and injury.  For this reason, I will be CrossFitting for as long as I personally see a benefit AND as long as I enjoy it.  It may not be for everyone but it’s been very beneficial for me personally.  I encourage each and every one of you to keep searching for an activity that you enjoy and are able to benefit from both physically and emotionally.  Fitness is a journey and the path is different for each of us.  Find your path!!

No Elevator to Success

CrossFit Day 31 – 3 Rounds, 1 minute rest between rounds.  1 minute at each station, then rotate.

  • Wall Balls
  • Ring Rows
  • Box Step Ups (or Jumps) – 18” box
  • Push Ups
  • Supermans

CrossFit Day 32 – Teams of 3, divide each exercise equally (if possible) between teammates.

  • Deadlifts – Worked form, added weights multiple times before starting WOD
  • 60 Pushups
  • 60 Kettlebell Swings (35#)
  • 180 Jump Ropes
  • 60 Abmat Sit-ups
  • 60 Ring Rows

Ring Rows_me

Barbells For Boobs Fundraiser for Breast Cancer– Clean Nancy – 5 Rounds:  400 meter run, 15 front squats (bar only for me).

Initially I didn’t think I’d go to the fundraiser because I was intimidated and didn’t want to embarrass myself with the “real” CrossFitters but the workout they used for the fundraiser was in my opinion a “runners” workout so I thought I could probably hold my own, even if I wasn’t squatting the weight that most were using.  So I went.  Great turnout!!  55 people did the actual WOD and as of Saturday, they raised $3700+ at the event and donations are still being accepted HERE.  Photo credit:  CrossFit New Lenox.

Barbells4Boobs_group

The first group takes off for the first 400 meter run of the Clean Nancy WOD.  I’m in the pink top and pink compression socks on the far right of the photo.  Photo credit:   Integrated Physical Medicine.

Barbells4Boobs_run

We ran 200 meters out & back, then hit the squats.  I must say that I was surprised at how fast the “real” CrossFitters took off for that first 400 meters.  I wasn’t exactly in easy mode but it was cold, I’d already ran a fast 4 miles with Aby and the wind was blowing hard.  I may have been a bit too conservative initially and I was definitely thinking that I had probably made a mistake by showing up to do the WOD.  Maybe I should have just donated and stayed home?  Too late now!  On to the squats, I’m on the way up (pink shirt & pink socks) and Jeni H is on the down (in the black skirt with pink ruffles).  Photo credit:   Integrated Physical Medicine.

Barbells4Boobs_squats

Then things started thinning out fast on the run.  My unweighted bar gave me a huge advantage over those who were squatting with weights.  I believe the front squat weight options were 115 & 75 lbs for the RX or 85 & 45 lbs for the scaled.  I was using the 45# bar without any additional weights in the scaled division.  So it wasn’t too bad on my legs like it was for everyone else.  And yeah, I’m  a runner so 5 x 400 meters was fun for me while it looked like hell for everyone else.  It was a good day to be a light lifter and a runner!  I was also happy because the last time I did this workout, it was in the dark at a 5am class.   That day the  WOD took me almost 15 minutes, I think I was 14:44 actually.  However, on Saturday, just a few weeks later with some added daylight, I finished in 11 minutes & change.  Maybe 11:36, if I remember correctly.  So I was happy the daylight made such a huge difference, or maybe it was the extra people?  Regardless, fun day and ultimately I was happy that I had the guts to show up and play with the big dogs, even if it was just for fun.  Smile

** Be Strong, Mentally & Physically ** Amanda – TooTallFritz **

Maxed Out ….. CrossFit Day 26

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 21–Tabatas

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 **

CrossFit Day 19 ….

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 16 …

The WOD for yesterday was straight forward, simple moves, but hard.  I’m still sore. 

  • 70 Kettlebell Deadlifts – 35# (I think)
  • 70 Lunges
  • 70 Push-Ups
  • 70 Step-Up – 18” Box
  • 70 Burpees

burpees suck

I had a partner and between the two of us we needed to complete 70 of the specified move before going onto the next listed item.  My partner was the superstar experienced CrossFitter of our group and she totally killed it.  She also picked up some of my slack in the push-up and burpee departments.  Sorry, Sarah, I WILL get stronger.  It’s my mission.  It’s why I show up every TUE & THUR at 5am. 

Dream of Sucess or Wake up

We had a bit of downtime then cuz Sarah is so fast so started working on Ring Rows.  Did 15 of those before we were redirected. 

  • 50 Supermans
  • 50 Ab Baskets – 14# ball

Done.  Quick workout but it left it’s mark.

** Determined to Get Strong ** Amanda – TooTallFritz **