Getting Back to CrossFit and Making It Happen for 2015

I took about 9 months off strength and CrossFit workouts.  Some women could have had a baby in that time, me, I just couldn’t manage to fit it into my schedule.  Initially when hubby moved to Indiana ahead of the family, I tried to do CrossFit at home.  I called them my “home grown” CrossFit workouts.  I had a 36# Kettle Bell and a few other pieces of strength equipment. I tried to make it work.  But let me say, with kids and dogs to trip over, moving thru one of these home grown workouts was difficult at best.  Plus I was either making the workouts too easy or too hard.  It was a giant flop.  Fast Forward 9 months and I’m trying to get myself back together.  I’m focusing on strength once again.  I’m knocking off the weight I gained last year due to stress and the move.  I’m eating right.  I’m drinking water.  I’m trying to avoiding alcohol.  As they say, muscles are made in the kitchen, not the gym.  But we all know they go hand in hand.

abs-are-made-in-the-kitchen

So muscles are made in the kitchen, not the gym.  And we can’t “outrun” a bad diet, right?  Right! But for those of us who have been “on the run” for a long time, running just isn’t enough.  The body settles into a holding pattern and running becomes normal.  What to do?  Something different!  Use different muscle groups, add in speed workouts to your routine, spin, swim, CrossFit or circuit train.  We can’t do the same thing we’ve always done and expect different results than what we’ve previously recorded.  You want to change something?  You want to run faster?  You want your pants to fit better?  What are you going to change to make it happen?

Make it happen_dale adams

So basically 2014 was a year that I just “let things happen”.  And I didn’t like the results.  Yes, I had a stellar year and ran a lot of races but I gained 23 lbs, if I’m being totally honest, and well, what the hell is left now but honesty?  So in 2015 I’m going to make things happen, not LET them happen.  I encourage you to join me in this journey.  Know that things don’t happen immediately but start thinking about what you want, no what you NEED to change.  Now make an action plan and follow thru with it.  Make it happen. 

For me, I have to get my foot and body in a healthy spot.  I’m working on that and have a plan of action and for the first time in a very long time, I actually confident that I’m going to be healthy sooner rather than later.  Secondly, I’m going all Food Nazi, and yes, I can say Nazi cuz I’m like 100% German.  I’m currently doing the  AdvoCare 24 Day Challenge and I’m KILLING IT.  Third, I’m moving back to high intensity workouts like CrossFit.  However, this time, I don’t have a “box” and a CrossFit coach (miss you Jared!) but a normal gym where I’m making it happen each and every day. 

My high intensity CrossFit workouts for the week occurred at the YMCA of DeKalb.  Normal gym, right?  Let’s look at what I did.  

1)  5 Rounds: 15 – Knees to Chest (or abs if you are me!); 15 – Squats w/ weight bar only (33#s); 30 – Double Arm Battalion Rope Waves; 15 – KB Swings (20#s); 15 – Bicep Pulls (each arm – 17.5 #s).  Time – 25 minutes

2)  5 rounds: 15 Knees to Chest; 8 thrusters – 33# bar only; 20 – side to sides w/ 12# ball; 15 – 20# KB Swings; 30 Double Arm Battalion Ropes Waves.  Time:  24:44

3)  5 Rounds: 20 – Medicine Ball (12#s) Bounces off angled trampoline; 20 – Ab Baskets (12# ball); 20 – Side to Sides (12# ball); 10 – Hand Release Push-Ups; 15 – Squats w/ 25# Kettle Bell; 30 – Double Arm Battalion Rope Waves.  Time:  24:55

I will say that the Y purchased a Synrgy 360 and this piece of equipment has been integral in my workouts.  If you have one at your gym, don’t be scared, try it out.  It’s fun and very useful!!

Synergy 360_3

Synergy 360_1  Synergy 360_2 

Get after it and try something new.  Get that metabolism blazing and confuse those muscles.  Move it and Make It Happen!

** Make It Happen ** Amanda – TooTallFritz

CrossFit Day 58 & 59

Good week at CrossFit.  It’s one of those activities which can seem SO HARD one day, then not so bad the next.  It’s all about the movements in the WOD and whether it hits your list of strengths verses weaknesses.  This is the reason as to why it’s so important to KEEP GOING, even when you are feeling bad or as if you aren’t making any progress.  The very next workout may be the one that YOU knock out of the park. 

Day 58 – Push Press 5×3 – 73#

Tabatas for Total Reps – Keep track of your reps throughout each of the 8 sets of a movement. 

  • Kettlebell Swings – 35#s – Dang that KB is soooo heavy.  As indicated by my crazy face below.

Kettlebell Swings

  • Ball Slams – 20# – Another super heavy item! 
  • Hand Release Push-Ups – Not a good move for my spaghetti arms.
  • Rowing for Calories (something to count for the total reps)

Day 59 – Back Squats – 5×3 – 83#s – Moved up in weight!!

5 Rounds

  • 15 Front Squats with a 35# KettleBell – Yep, still heavy.
  • 10 Sit-ups
  • 5 Burpees – Dare I say these are almost manageable in increments of 5? 

Then we stretched, rolled & worked on our Double-Unders!  Good week!

** Keep Pushing, Even When Progress is Indiscernible ** Amanda – TooTallFritz **

More Wintery Workouts + CrossFit Day 52 & 53

This was a good week, workout wise.  I’ve been in a bit of a wintery rut and decided to kick that to the curb by starting to focus on one of my favorite races, the Shamrock Shuffle 8K!  This brought the realization that I was NOT ready to run fast and I needed to start reintroducing some speedier run sessions so that I don’t hurt myself in the Shuffle!   

why should i practice running slow

Source – Emily Zatopek

As a result I started a fresh training cycle via the Run Less Run Faster app on my iPhone.  This forced both a speed workout AND a tempo session this week that I was dreading but then actually enjoyed.  While the initial speed session didn’t go perfectly, I feel as if the tempo session was decent.  No perfect, but good.  Which means that my pace isn’t that far off, I just need to get used to spinning these long legs a “little” faster! 

I also managed two StairMaster sessions, which I am dubbing as “hill work”.  Since I’m running on the treadmill, and since its super hard for me, I just zone out with a 1% incline.  All the time.  No hills.  No fun iFit live workouts thru some mysterious mountainous areas.  Nope, just flat running with a teeny-tiny incline of 1%.  I’m hoping the StairMaster workouts will give me a tiny bit of strength for whatever hills I might encounter in Little Rock.

I also was able to brave the snow and our drifted roads to hit both 5am CrossFit sessions this week. #WINNING

CrossFit Day 52

Push Press – 5×3 – 73#s

Tabatas – Perform 8 sets of the particular exercise before moving 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.

  • Kettlebell Swings – 26#
  • Hand Release Push-Ups – Super hard.  My arms are weak even though I want them to be strong!
  • Sit-Ups
  • Rowing
  • Ball Slams – 20# – Whoa, my pencil arms were tried by this time.  Tough but I got it done!!

CrossFit Day 53

Front Squats – 5×3 – 73#

WOD – 5 Rounds

  • 10 Kettlebell Squats – 35# – HEAVY!!
  • 10 Ab-Mat Sit-Ups
  • 10 Burpees – Whew, I think we all know how I feel about Burpees.  I hope they eventually get easier, just a tad easier!  This all goes back to my pencil arms being weak too.  Sad smile

Then we finished off the day with 2 minutes worth of planks.  I had to do 5 different sets to get the full 2 minutes:  40 seconds, then 20 seconds x 4.

DONE!

I’ll be pounding miles on the treadmill this weekend!  I hope you have a plan to get in your workouts too!  It’s so much easier when I have a plan and stick to it. 

**  Making It Happen, Even During the Snowiest Winter EVER ** 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 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 **