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 **

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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 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 35 & 36

Another great week at CrossFit!  Our 5am class has really been hopping for the last 4 weeks or so, I know everything is a process and we do get a great turnout for 5am but we’ve added some new people too! Yay!!

Day 35 – Partner Up! The good thing about having a partner is that you don’t want to let them down and work extra hard to do your best. The bad thing about having a partner is that both of you will never be amazing at everything and it bothers me when we get to a move that I really suck at need to improve upon, I feel like I’m letting my partner down.  Fortunately, my partner was a run friend and well, she’s seen me at my worst so this workout was no big deal! LOL!

10 Wall Climbs – Each partner does half of the workout (may be broken down into small units if necessary.
20 Pull-ups – Assisted with two bands
60 lunges (in places – alternate legs)
60 Push Press
60 Sit-ups
60 Squats
4×100 meter sprints

20131108-113325.jpg

Susan & I finished in 15:20. I totally slowed us down in a few areas, like the wall climbs and the push presses and the pull-ups. But I ran fast, hope that counts for something! Side note – CrossFit is constantly adjusted to each person’s fitness level. The other CrossFitters are always encouraging to everyone else. It doesn’t matter if I’m first or last, the support is the same. And for that, I am always grateful and it’s one of the many reason why I love CrossFit.

Day 36 – Tabatas. 8 reps at each station. 20 seconds on, 10 seconds off.
Ball Slams – 10# balls
Supermans
Step-Ups – 18″ box
** 1 Minute Rest **
Rowing
Sit-ups
Push-Ups

** Get Strong ** 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 **

CrossFit Day 7 ….. Tabatas

I know I have TRI fever right now but I have still been hitting CrossFit this week.  On Tuesday we did the Tabatas WOD.  The workout consisted of lunges, sit-ups, wall balls & ring rows followed by a 3 minute rest and then a 1 mile timed run.

Each exercise was performed x8 before rotating to the next.  We had 20 seconds on, then a 10 second break, then we did it again x8.  After the 8th set, we rotated to the next exercise.  Fun! 

The lunges, sit-ups and ring rows have all been explained (with diagrams) previously but the wall balls were new to us.  Holding a 10# ball (soft), we did a squat, then exploded up into a jump while simultaneously throwing the ball up in the air at the wall above our head.  So much fun but required a bit of coordination and timing. 

crossfit-wall-ball    CrossFit-wall-balls   CrossFit Wall Balls

After all 8 sets of each move we took 3 minutes to rest then went immediately into a 1 mile  timed run.  Half of us hit the street using the GPS off of someone’s phone, the other half did 400 meter out and backs that were pre-marked by the club (x4).  Ironically ALL of the people who did the out and backs beat those of us who took to the streets.  Were they faster?  Or was one of the distances off?  Hard to tell.  I ran a 7:57 timed mile.  Hmmmm, was I really that slow ?  I don’t know but I was displeased to say the least. 

** Til Next Time ** Amanda – TooTallFritz **