Who’s Dirty? CrossFit Day 17– Eric K Memorial WOD

I’ve suddenly taken an affinity to black workout clothing, tops in particular.  If one thing is for certain, I’m going to come home from CrossFit looking like I just rolled thru the dirt.  If getting dirty is any indication of my level of effort then I’m definitely going to win something.

CrossFit_dirty   CrossFit_dirty2

As a side note for new CrossFitters – Besides black clothing, I also make sure my tops are form fitted so they stay in place while I’m standing on my head or doing whatever activity is on the board for the day. 

The 17th day of CrossFit brought us the  Eric K Memorial WOD.

First, let me apologize because I misspoke earlier when I said the run club (and I) finally RX’d a workout.  That’s a lie.  We modified two things.  First we subbed in kettlebell deadlifts for the real deal and second we used bands for our pull-ups.  As you may, or may not know, runners are not known for their arm strength.  So we suck at pull-ups, or at least I do, everyone else is amazing. 

 Eric K Memorial WOD

4 Rounds

  • 8 Deadlifts – 225/135 – Or if you’re in my crew, kettlebell deadlifts #35
  • 29 Push-Ups
  • 20 Wall Balls – 20/14 – I think I used a 10# ball though
  • 12 Pull-ups – I used 2 bands

We then paired with a partner and my dumbass I panicked cuz I didn’t see the “4 rounds” part of the workout.   I thought we had one round (not normal at all but I had like 2 hours of sleep and was apparently delusional) and then we would have to split each of these moves with a partner.  Since I’m not one to get out of bed for an easy workout,  I suggested that we would do the workout x2.   Yep, I did that.  And everyone agreed.  So basically we did the above WOD like we didn’t have a partner.  Instead of 8 deadlifts per round split by 2 people, we each did the full 8 deadlifts.  Then 29 push-ups, then 20 wall balls, then 12 pull-ups.  Repeat x4.  It took exactly 2 rounds for us to be dead on our ass.  Yep, don’t CrossFit with me, I’ll just make you work harder.  LOL!

So now I can’t lift my arms.  Anyone want to swim for me during my upcoming half iron distance TRI on SAT? 

** Dirty & Delusional From CrossFit ** Amanda – TooTallFritz **

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SLS3 Compression Socks Winner & CrossFit Day 12

Today is the day!  The Random Number Generator picked the winner of the SLS3 Pink Butterfly Compression socks!!  Who says #13 isn’t lucky?  Today is your day #13, Lisa Jones!!!  WhoooHoooo!  Congrats, girlie!

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Lisa, please send your mailing address to amanda@tootallfritz.com and I’ll send you these, except clean new ones.  Smile

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Everyone else, please shop SLS3 HERE and feel free to use the 15% off discount code:  TRI15 for anything in their store, which includes a variety of compression products including socks & TRI clothing, plus a full line of TRI products/suits/gear.  My newest love!

CrossFit Day 12!

WhoooHooo!  Okay, maybe only a half of a WhooHooo today cuz I probably won’t be able to lift my arms by lunch.

Today started with an amazing quote on the white board:

“Avoid the temptation to compare yourself to others who have completely different lives and set of goals”.  Julie Foucher

Thank you, Ms. Foucher.  Good reminder.

The WOD for today consisted of 4 rounds of the following with one minute at each station: Kettlebell Deadlifts (26#), Butterfly Abmat Sit-ups (with a weighted ball), Step Ups (24” Box), Ring Rows & a continuous parking lot RUN.  My form was corrected on the KB deadlifts, Step-Ups & Ring Rows.  Yes, I was still sleeping so I’m glad that J was watching to make sure I didn’t hurt myself.  I think.  Yes, definitely happy.

Rest for 1 minute, then repeat for a total of 4 rounds.  Not too bad.

Then we finished out with Death By Push-Ups.  Sounds miserable, right?  Yep, totally miserable.  One minute per round, go as many rounds as possible.  First round started with 5 push-ups.  Do the 5, then rest til the minute ends.  Then 6 push-up in the next minute.  Then 7, etc.  I completed 10 rounds, so finished the round with 15 push-ups in one minute, then basically caved because my arms were so shaky.  I didn’t even attempt the next round of 16.  So in all, I did 105 push-ups. Looks better to put it that way.  Smile

Our group of 5am F’N CrossFitters rockin’ out the push-ups!  Love these guys & gals!!!

Death By PushUps_FN CrossFitters

** Yes, My Arms Are Still Shaking ** Amanda – TooTallFritz **

CrossFit Day 9 & 10 ….

I’m still CrossFitting, no worries I haven’t given it up after the Ironman 70.3 Racine event.  The goal behind Crossfit is to get strong.  Be strong.  Stay strong.  That doesn’t happen overnight.

Build_Strong_Lean_Muscle_clublifemagazine.ca

I still have one more 70.3 triathlon on my calendar at the end of August but it’s a rollover race (after Great Illini canceled last year, they gave us a free entry to the 2013 race) and I can’t quite decide if I want to do the entire 70.3 or the Olympic.  Time will tell.  I’m not going to worry about it too much right now because quite frankly, I need to start training for the Chicago Marathon in October.  I know, everyone else is like 8 weeks into their training but not me.  I’ll be doing my “first” long training run this weekend, starting gently with a 15 miler.  I have multiples races, mostly half marathons, on my calendar between now and the marathon so I had to make an abbreviated marathon plan with the “finish it” not “win it” mindset.    In fact, can I just run it today and move it off the calendar?

Anyhow, I took one day off of CrossFit after the Ironman 70.3 Racine.  The swim in Racine beat me up so badly that I suffered a few repercussions which I normally wouldn’t experience.  It took a few days to recover  and I had no qualms about the need for a little downtime.  I waited it out and then hit CrossFit last THUR for my 9th WOD.

CrossFit Day 9 – This baby was fun.  Didn’t seem too taxing at the time but my abs were sore for 4 days after.  Good reminder that results are never immediate and they do in fact take time to surface.

Kettlebell Deadlifts:  5-10-15-20-25

Sit-ups:  50-40-30-20-10

100 meter sprint between after each round

Looks like an easy one, right?  Only two moves & a 100 meter sprint to equal one round, five rounds total.  First round:  5 Kettlebell deadlifts, I think we used a heavier one this time, maybe a 15# bell (EDIT – it was actually a 26# kettlebell, YAY!!!).  50 sit-ups using the abmat.  100 meter sprint.  I think my abs started burning around 35 sit-ups (in the first round).  Yep, I’m just that weak.  Then I loved the 100 meter sprint because I was able to make up a little bit of time.    Second round:  10 kettlebell deadlifts, 40 sit-ups, 100 meter sprint.  The total of the 5 rounds were for time.  I finished in 12:26.  I have no idea if this is good or bad compared to the norm because my class is a beginner class so we are all in our own little world of learning CrossFit together.  Kinda nice.

Then we were surprised by a plank contest.  First time for us to plank in class, see a demo pic below.  We were supposed to hold it as long as possible and the winner would get a prize.  I think I was first out but did hold my plank for 45 seconds, which for me is good.  I can already see that I’m getting stronger, even though this was only class #9 for me.  The winners held their planks for over 4 minutes.  OMGosh, that is so not my reality but it was inspiring to watch.  Great job, guys!!!  plank_womenshealthmag

CrossFit Day 10 – This was yesterday.  We started off with an intro to the Push Press which was super intimidating.  Check out this lady doing it at Grove CrossFit.

Push Press_grovecrossfit

Fortunately we didn’t have to add any weight today.  It was hard enough sans weights.  We just practiced the technique and did a few reps with the bar.  I think we did 5 rounds of 5 reps each.  Sounds easy but I realized shortly after we finished that my arms were already “fatigued” which didn’t do me any favors in the Tabatas.

After the “intro” to the Push Press, we moved right into a Tabatas.   According to the TabataTraining blog:

Tabata Training lasts 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out. Make sure you use a weight where you can successfully go all out for all 8 intervals. Also make sure the exercises aren’t too hard and aren’t too easy. The exercises should hard enough so it makes you sweat and breath during a interval, however easy enough so you can last the whole Tabata session.

We’ve done Tabatas before but the exercises within the circuit change depending on the WOD.  For WOD #10, we had ball slams, push-ups, lunges, butterfly sit-ups & kettlebell deadlifts.  We stayed at one station for the entire 4 minutes, which equaled 8 sets of the same exercise (back to back without rotating to the next).  20 seconds on (as many reps as possible in 20 seconds), then a 10 second rest, repeat until all 8 sets are complete, then rotate to the next station.

I’m still feeling this today.  Amazing how such seemingly easy moves can leave me remembering the workout for days to come. That’s alright.  I’m getting stronger.  One day at a time.  Big things to come.  I need to be stronger.

** Don’t Be Afraid to Work on YOUR Weakness ** Amanda – TooTallFritz **

CrossFit ….. Day 8

Thursday brought my 8th day at CrossFit.  Did you think I’d last this long?  I certainly didn’t know when I went to that first class but I am LOVING it.  I am loving it so much that I should have technically stayed home and rested for Ironman 70.3 Racine but I went to CrossFit anyhow.  Yep, I love it.  I love that it’s something different.  I love that I never know what to expect.  I love that it’s fun.  I love that it’s challenging.  I love that my friends get up before the sun to go with me at 5am.  I love that it kick starts my day and gives me loads of energy!

I may or may not have emailed the instructor whining concerned about Thursday’s unknown WOD and fearing that it might be too much for me since I’m so close to the Racine race.  He may or may not have taken that into account when he planned the WOD for our 5am class.  We’ll never know but I was happy to see the looks of it on the board and the fact that it looked manageable. 

3 Rounds – 1 minute per station – No rest, just rotate to the next station.

Kettlebell deadlifts, Push-ups, Ring Rows (I’m really liking these, is that sick?), Box Jumps & Sit-ups with knees out.  Rest. 

100 meter sprints (x5)

I did much better on the kettlebell deadlifts this go around.  I stayed focused on staring straight ahead and not looking down at the kettlebell.  My form was better.  I felt better.  Am I getting stronger?   Who knows but I’m going to say yes because that’s what I want to believe!

kettlebell deadlift

The push-ups, ring rows, box jumps were all standard.  I did wuss out use the small box for the box jumps so as to not tax myself too badly before the race.  I also have jacked up hamstrings so no need to irritate them more than necessary.  The sit-ups had an added twist this time, not to make them harder just different.  We sat on the floor in butterfly position, then did our sit-up with open legs and came up and touched our feet each time. Not difficult, just different.  And we always use the abmat so that really saves my back. 

situps_knees out   abmat

After three rounds of those 5 stations, we then took a brief rest and went out to the parking lot to do 100 meter sprints (x5).  The first one was rough, as usual, but then my hamstrings loosened up and the last 4 were fun!  Sprinting is way better than marathoning!!!  What have I been thinking??   Photo source:  CrossFit West out of Santa Cruz.

100 m sprints

Loved this workout.  Loved ending with the sprints.  Smile

** Getting Stronger ** Amanda – TooTallFritz **

CrossFit …. Day 6 …. Filthy Fifty

Each day it’s a surprise when we walk in the door at CrossFit.  The Workout of the Day (WOD) is on the board and that’s it.  No discussion.  No negotiation.  It’s GO time.  Today we saw something new (again, remember we are all newbies) called the Filthy Fifty.  Sounds bad, right?  Well, it kinda was bad, in a good sort of way.  We had to complete the workout, as detailed below, as quickly as possible.  I was hoping that we would get to break it up a bit but that wasn’t the case.  In order.  The number of reps listed.  As fast as possible. 

  • 50 Box Step Ups – 20” Box
  • 50 Jumping Pull-ups
  • 50 Kettelbell Deadlifts
  • 50 Walking Lunges
  • 50 Sit-ups
  • 5 x 100 meter run
  • 50 Supermans
  • 50 Ball slams
  • 50 Burpees
  • 50 Squats

Yikes, where to start?  At the top and just keep moving til the workout is complete!  The step-ups weren’t bad.  The jumping pull-ups were new and kinda fun but way more tiring than I’d like to admit!  We got to stand on a box, then jump up to the pull-up bar.  So it was the pull-up movement but easier because we got to both jump and pull at the same time.  Photo source – Google Images

jump_pullups

The kettlebell deadlifts were an extension of what we learned on Tuesday.  It was the deadlift technique but with a kettlebell to lift.  Good way to revisit the deadlift without duplicating the entire process.  Photo source – Google Images

kettlebell deadlift

Walking lunges, sit-ups & 100 meter runs all self explanatory.  However, I’d like to point out that 50 sit-ups in a row is  hard.  I had to take a breather half way thru and then again before I finished.  Thanks to my weak core muscles for pointing out the fact that even the most elementary movements are still difficult.  Much appreciated.

Supermans – Not particularly tough unless you have zero core strength then it takes a bit energy and focus to do 50!  Photo source:  Feminine & Fit

superman-exercise

Ball slams, burpees & squats we have done before but dang, I can’t do those burpees!  I had to modify that one and sub in push-ups after 10.  Sad smile  I’ll keep trying though, just have a bit of strain in the abs that is rebelling against all this fun stuff!

This WOD took me 22:28 and I was the last one done in my group.  That’s okay, somebody has to be last, right? 

finished last

I’m going to get stronger, one day at a time!!

** Getting Stronger ** Amanda – TooTallFritz  **