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

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CrossFit Day 60 & 61 …

CrossFit_going back

Needless to say, I’ve been sore this week.  Little Rock, or more specifically the weather and the hills, beat me up badly.  I was sore in places that never hurt.  However, I knew if I didn’t haul it up and out to CrossFit on Tuesday morning that my recovery would be stalled.  I needed to stretch a lot and get the blood flowing to heal those micro tears in my muscles.   But it wasn’t easy getting “up and out” the door because quite frankly, I was exhausted between the race and the driving and my little man who thinks sleeping is boring.  But I went anyhow and I was glad that I did because I started feeling better!

Day 60Substitute instructor {insert total panic} – However, The Sub was told “about” our group a couple times.  We aren’t hard core CrossFitters, we just CrossFit for cross training and strengthening.  We are “special”, and we are loud, and we are a lot to handle at 5am.  Kudos to The Sub for managing the class without totally freaking out about our stupid questions.

Strict Press – Press up over the head w/o any bounce or use of legs.  Super hard.  5×3 @ 63#s

Tabatas for Total Reps – 8 sets of each movement, 20 seconds on, 10 seconds rest, keep track of reps.

  • Air Squats – Just regular squats but the title freaked me out cuz I was thinking I needed to do like a jumping squat in the air.  And I knew I wouldn’t be able to get those tired legs 2” off the ground.  So it was a win in my court when The Sub told us that they were just regular “unweighted” squats.  Very doable.
  • Abmat Sit-ups
  • Burpees
  • Ball Slams – 20#

Day 61 – Welcome back Jared!  Don’t leave us again, you scared us badly. I realize that you too need to vacation but we were were afraid The Sub was going to hurt us! 

Push Press – 5×3 @ 73#

EMOTM – Every Minute On The Minute – 20 minutes.  You have one minute to do the first move.  After completion of the required reps, rest until that minute “dings”.  Then switch to the second station and complete the required reps within one minute.  The buzzer dings every minute to signify the switch.  You will work for 20 minutes total, 10x at each station.

  • 10 Kettlebell Swings – 36#
  • 10 Ring Rows

Good week at CrossFit and I’m now loosened up enough that I should do a short, slow run tonight.  Next up, the Oak Forest Fleadh 5K on Saturday March 8th.  12 degrees with snow and ice expected.  Can’t wait!  Okay, I’m exaggerating by a lot but trying to be positive.

** 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 **

CrossFit Day 56 & 57

This week at CrossFit was about the same as last week.  Hard.  But as someone mentioned yesterday, if it were easy then I wouldn’t actually be working at it so I’m just going to keep trying!

Day 56 – Push Press 5×5 (73#) – super tough this go round.  Usually I can knock these out but this time my arms were struggling a bit.

21-15-9   Typical CF step-down type WOD.  21 of each move the first round, 15 the next, finishing with 9 of each.  Between each round (or set), add in 100 single jump ropes (or 50 double unders).  This was a tough one.  The Burpees and the Pull-Ups are nemeses of mine.  I actually laid on the floor after this one for a few seconds.  Tough.

How Many Burpees

  • Burpees
  • Kettlebell Swings (26#)
  • Pull-Ups – Assisted with a two bands and it was still hard
  • 100 single jump ropes between each of the 3 sets.

Day 57 – Tabatas (20 seconds on, 10 seconds off, 8 rounds before moving to the next thing)

  • Ball Slams – 20#
  • Push-Ups – Yes, I still have spaghetti arms and could barely get 5 push-ups in the 20 seconds.
  • Lunges
  • Abmat Sit-Ups
  • Ring Rows

THEN we got to practice double unders (rope jumping but rotating the rope 2x before your feet hit the ground).  I think it went well.  I couldn’t string multiples together but I could jump a few singles, then do a double under, then a few more singles, then add in another double under.  I managed to put 3-4 into one segment (a couple times) before getting caught up in the rope.  I will note that it takes A LOT more energy to do a double under verses just single jumps. 

double unders

Good week.  I’m happy that I keep going even when I don’t want to get up I feel fatigued.

** Amanda – TooTallFritz **

CrossFit Day 54 & 55

I’ll be honest, this far into CrossFit, it shouldn’t seem so hard EVERY DAMN TIME.  But it is hard.   I’m not sure if that is good or bad.  I want to be stronger but just don’t feel as if I am getting where I want to go.  Maybe because I only go twice a week?  Maybe because I’m in the middle of a pretty fast training cycle as I am trying to get these legs to start turning over QUICKLY again?  Maybe because I’m overeating and have gained weight?  Maybe because I’ll be 40 in a little over a month?  Obviously, I’m not sure what the missing part of the equation is, for me, but I’m pretty sure I can put the blame on the crap that I’m stuffing in my mouth my food intake.  I eat well 90% of the time.  But apparently that 10% WEIGHS me down.  I need to get it together!!  I need to be more disciplined.

What You Want Now vs What You Want Most

So I’m taking a break to go fill my water bottle and peel my banana ………

Now onto the WODs from last week.  I’m still going.  I’m still trying.  And when I get tried, I tell myself that I need to keep pushing because that’s what will make me stronger.

CrossFit Day 54 – Push Press 5×3 (73#s) & Tabatas

Tabatas – As you probably know by now, this is the 8 sets of each movement with 20 seconds on and then 10 seconds off (rest) between sets.

  • Ring Dips – Super hard.  My spaghetti arms aren’t showing much improvement, plus I’m not coordinated enough for the ring dips.  I’m very shaky and even with the assistance of the band, this is a difficult move for me.
  • Ball Slams – 20# ball.  We’ve recently moved up in weight in all our “balls”, and even the kettle bells.  I know this is a positive thing but it makes everything SO tough.
  • Sit-ups – Actually something I can do.  Yay me!
  • Wall Balls – 14# ball
  • Rowing

CrossFit Day 55  – Front Squats 5×3 – (73#s)

Partners – Each person does half of the prescribed WOD (workout of the day).  Items can be divided in any way you choose (sometimes we just do half each, sometimes we have to break it down more.  EX – burpees we did 10 each x2, then 5 each).  Timed workout, so please bust it so your partner isn’t waiting on you for too long!

  • 50 Burpees
  • 100 Sit-ups
  • 50 Box Jumps – Super tall box this time!!  I  normally use the 18” and this was maybe 24”, I could definitely tell and had to be careful to make it up and not misstep.
  • 100 Kettlebell Swings – 35#
  • 50 Wall Balls – 14#
  • 100 Ball Slams – 20#

Last week was a tough week.  I was tired.  But I still went.  If I go into every workout “fresh” and ready to rumble then I’m not pushing myself or improving.  While it’s important to know my body and know when I NEED to rest, it’s just as important to realize when I get to the mid to 3/4s point of a tough training cycle, everything will be tired.  And this is the most integral point of the cycle when I need to keep pushing so that I can make the most progress.  I “get it” but that doesn’t mean that I don’t feel like crying sometimes tired.

The Moment You Want To Quit

** Keep Pushing, the Results Will Be Worth the Effort ** Amanda – TooTallFritz **

P.S. – The giveaway for the FREE Entry to the Corn Fed Spartan Crucible obstacle course, mud run is still going on!  Enter HERE.

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 **

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 **

Back At It & CrossFit Day #49

I’ve been on a little hiatus since the Dopey Challenge.  I needed a break.  The plan all along was to get thru the Huff 50K & Dopey and then take some time off and really not do “much” for the remainder of the month of January.  And I was looking forward to it.  What I didn’t realize was how much my body would NEED that break.   I started getting a bit of a clue when I had a pretty severe Plantar Fasciitis flare up on the first day of the Dopey Challenge.  Yep, during the 5K.  Initially it took me off guard because it basically came out of nowhere but it didn’t take me long to realize that it was text book PF.  I was fine while running but when I stopped OMGosh things got ugly fast.  And when I sat down, the getting up and getting moving was super painful.   It felt like I was walking on spikes.  Not ideal but at least something I could self diagnose.  Also something I was familiar enough with that I could be pretty certain that completing the Dopey Challenge most likely wouldn’t do much additional long term damage. 

Source:  Mayo Clinic

plantar fasciitis

Then I got a head cold/sore throat combo that was a bit of a nuisance.  Brought that new friend home with me from Disney.  It took a week and a half to clear up (thanks to some electro acupuncture by Dr. Alexis).  I felt good for two days.  Then the stomach flu hit.  Yep, the stomach flu.  SO.MUCH.FUN.  Okay, it sucked but my body was tired and why not get it ALL out of the way while I was in rest mode anyhow, right?  Right! 

Now I’m feeling AMAZING except for the heel pain that Dr. A is slowly but surely kicking to the curb.  I ran 4 miles on the treadmill last night at 8:22 pace.  Then I hit CrossFit this morning!  I’m so happy to be back to being active.  I still don’t plan on doing anything big this month but I’m moving and that makes me happy.  Smile

CrossFit Day 49 (and if you are really counting, CrossFit Day 48 was on January 2, 2014 but the WOD has been lost in the windy tunnel of the TTF brain.  Ooops!).

WOD – Jack.  Hello Jack.  So nice to meet you.  Thank you for kicking my butt on the first day back to CrossFit in 21 days.  Thanks for reminding me WHY I CrossFit in the first place.  Thanks for reminding me that I am weak and I want to be strong.  Thank you for starting me off on my quest to be a strong runner in 2014.

20 minutes – AMRAP:

  • 10 Push Press – Empty bar, the girlie version,  #33 lbs
  • 10 Kettlebell Swings
  • 10 Box Jumps – 18” box – I did alternate in a couple step-ups a few times when I needed to catch my breath but 99% were box jumps.

I did 11 rounds.  I was very focused on trying to get at least 10 rounds completed because at the half way mark I was into my 6th round so I didn’t want to lose ground.  I was super happy to be able to complete the 11th round, even managed a few extra push presses even though time was basically up.  I really tried to stay focused and wanted to keep pushing because it is a new year and I think it’s important to focus on new goals and try to improve.  Plus, what’s the point of getting up early for a 5am class if I’m not going to push it?  I don’t want to waste my time or anyone else’s.  I want to get better.  I want to get stronger.  I want to run far and FAST when the opportunity arises and I really think the key to staying healthy is strength and cross training.  For these reasons, I dedicate 2014 as my year of strength.  I want be be strong physically and mentally.  I want to be a better person.  I want to  handle LIFE better.  I want to be strong inside and out. 

** On a Quest to Be Strong ** Amanda – TooTallFritz **

CrossFit Day 46 & 47 ….

Yesterday finished out my year at CrossFit.  I’m sad to say that between the holidays and my need to “rest” a little bit before the Huff 50K on December 28th, that I’m done for 2013. 

It was a good finish to the year with two solid workouts.

Day 46 – Back Squats 7×3 – 73# total – I’m getting more flexible!!!!

back squats 1

  back squats 32 

 back squats 3

Tabatas – 8 rounds, 20 seconds on, 10 seconds res.t

  • Over the box jumps – think box jump but instead of going down the same way you came up, you go off the other side, turn around and repeat.  Takes a bit of coordination.
  • Ring Rows
  • Kettlebell Swings – 26#s
  • Wall Balls – I think we moved up to 12#s this time.  Whoa.
  • Ball Slams – I think we moved up to the 20# ball.  Really heavy.  Not a lot of “bounce” happening in my area. 

Day 47 – 4 Rounds:  10 Pull-ups & 10 Burpees.  I must have been having a good day cuz J tried to take one of my support bands away.  Didn’t work.  So we added one of lesser resistance back into the equation.  I’m getting stronger but still need a lot of help.

For Time:  200 lunges with 7 push-ups, on the minute, every minute until completion.  Took me almost 7 minutes.  LOL!

50 Sit-ups & 50 Superman’s to finish things out. 

Good bye, CrossFit.  I’ll see YOU in the New Year!

** 47 CrossFit Sessions in 2013 – Started 3rd week of June ** Amanda – TooTallFritz

CrossFit Day 44 & 45 + WOD Motivation

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