Winter Workouts + CrossFit Day 50 & 51

Just like you, these cold wintery days are taking their toll on my good humor.  I’m not sure why because I do most of my workouts inside since hubby changed jobs in August of 2013.  Yes, it’s been a long ass 6 months, in case you were wondering.  My outside runs are few and far between and yes, I may have just signed up for another marathon so that I’m guaranteed at least 1 outdoor run within the next six weeks.   So if you are heading to the Little Rock Marathon on March 2nd, LOOK FOR ME!!!!

Last week brought back “real” workouts for me.  A couple short runs on the treadmill and the return to CrossFit.  This week, I’ve been at both the TUE & THUR CrossFit sessions PLUS I ran 7 miles on the treadmill Monday night AND I hit the StairMaster on Tuesday night.  Yes, I’m feeling like a total stud for making the most out of my indoor workouts.  Plus I love the StairMaster and it’s nice to have an excuse to use it rather than just pounding out miles on the treadmill.  Say HELLO to me in my dining room home gym as I stair away.

StairMaster

On to the week’s CrossFit workouts. 

CrossFit Day #50  – Back Squats – 6 x4 – 73#

WOD  for time – 200 Single jump ropes, 75 Kettlebell Swings (26# – and DANG was this hard), 50 – 10# medicine ball “side to side” sit-ups, 25 handstand push-ups.

The side to side sit-ups might be new.  I don’t remember doing them before but I envision them to be very beneficial to my spongy core.  Assume the sit-up position.  Come up to crunch position but only lift the feet slightly off the floor.  Then move the medicine ball from side to side, touching it on the floor each time before pivoting to the opposite side of your body. 

side to sides

CrossFit Day #51 – WOD “Jackie”

  • 1000 meter row – Apparently I was rowing incorrectly and even though it was explained to me, as well as demonstrated, in SLOW MOTION, apparently it was too much for my brain to absorb at 5am.  Sorry, J.  Anyhow, I limped thru it in about 5ish minutes.  Not sure it counts if I was doing something wrong but I was moving.  Smile
  • 50 Thrusters – 33#
  • 30 Pull-Ups – assisted with 2 bands and I still struggled.
  • Extra Credit cuz we had extra time – 10 Pull-ups w/ bands, 50 abmat sit-ups, 50 superman’s, 50 side to side sit-ups, 50 ring rows.

Bam!  Another awesome week of workouts and I still have a couple days to go!  What are you up to this week?

Unrelated side note – When I woke up this morning, I found this by my purse.  Aby made it for an Art Club project and I am IN LOVE!  Great job, “baby” girl!

Keep Calm and Run Faster

You’ll find this sign on one of my kitchen cabinet doors for the next year or so.  #KeepingItClassy

**  Keep Calm and RUN FASTER ** Amanda – TooTallFritz **

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CrossFit Day 22, 23 & 24

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 13 – Handstand Push-Ups!

Great quote on the white board this morning.

“Even if you are dead last every single WOD, remember that you finished the same WOD as the person who finished first.  Yell “TIME” loud and proud, you did it!”

Love that.  CrossFit, and any fitness activity, is about improving oneself.  Push hard and compete against you. Try to do better than yesterday and move forward with a good attitude, being confident that the person you see in the mirror tomorrow will be stronger and tougher than the one you see today.  This is all about you, don’t worry about what anyone else is doing or how quick they may be doing it.  It doesn’t matter if your activity is walking, running, biking, swimming or maybe CrossFit.  Do it for you.  Compete against you.

Today’s workout began with two new moves.  Handstand Push-ups and Kettlebell Swings.  Yay!  I’ve wanted to work my way up to handstands since I first saw my friends and fellow F’N Runners in this photo below (April 2013).  From left:  Jeni H, Amy C & Tina B.

Handstands_CF NL

I saw this photo via Facebook months before I started CrossFit.  I was green with envy.  These ladies are normal people.  They aren’t big and muscly and nobody would probably pick them out of the crowd as being overly “strong”.  They are moms who run.   Ladies I know.  Regular people like you and I.  If these ladies can do it, so can I.  So can you.  But as with everything, we have to put in the work.  These ladies obviously did that.  Wow.  This photo is what convinced me that CrossFit was something I needed to add to my life.  I’m not saying that I’ll ever be coordinated and/or strong enough to replicate this move but I’ll never know if I don’t try.  I learned a long time ago, never say never.

Handstand Push-ups – They are just as they sound.  Kick up into a handstand, then dip down to do a push-up.  Took me a few times to be confident enough to actually kick up with enough force to actually stay up but it was something that became more comfortable with each attempt.  The goal was to do the handstand, then 10 push-ups, then kick down.  Here I am below.  Yes, I always wear my Aspaeris Pivot Compression Shorts and Pro Compression or SLSTRI  Compression Socks to class.

Handstand Pushup  Handstand Pushup 2  Handstand Pushup 3

I couldn’t dip down very far for the push-up but it’s a start.  I also wasn’t able to complete all 10 before I lost my balance and had to kick out.  I did make 9 on one attempt though!  Super excited!! 

Kettlebell Swings are super fun too!!!  Demo below.  I added the last photo too because the range of motion isn’t complete until the kettlebell is above the head.  Sequence from Todo Entrenamientos and then the lady in blue is from South Coast CrossFit.

kettlebell-swings    kettlebell swing_vertical_South Coast Crossfit

After the new moves, we did a quick “2 minute AMRAP” (as many rounds as possible) workout of:  Box Jumps (12” box), Abmat Sit-ups, Squats & Ring Rows.  2 minutes on each activity, doing as many as possible in the 2 minute timeframe. 

Done.

Anything you are excited to tackle in your upcoming workouts?  Maybe your first 20 miler of marathon training?  Handstands in CrossFit?   It’s a beautiful things to watch the progress of a good training cycle.  Be proud!!

** Getting Stronger ** Amanda – TooTallFritz **