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 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

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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 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.

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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 **

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 **

Challenges….

I normally don’t take the bait join challenges because well, I’m frequently at a different level than the target audience.  I’m not being pretentious, I just don’t need much motivation to get out the door because I enjoy getting out the door.  I enjoy moving.  I enjoy the time away from my screaming kids chaotic family.  I enjoy quality ME time. 

There are a few challenges to which I fall prey.   Not so long ago, my Ragnar Relay Chicago teammate Run with Jess put on a week long series of virtual races called the Jelly Bean Virtual Race.  She offered a 5K, 10K, Half Marathon & a 21K bike.  I took that as a “challenge” and did all 4 events.  My theory has always been “Go Big or Go Home”. 

go-big-text

I know I’m not a snowboarder but the pic above is just too cool!  By the way, can somebody replace that snowboarder with a runner?  Love you people with mad skills in graphics & Photoshop!

So I haven’t really been “challenged” since the Jelly Bean but Jeni at Sparkalish Roar threw down a small informal challenge this week.  She suggested just focusing on one small goal for the week, like drink more water (which I do) or do 10 pushups every day for a week.  Well, the pushup thing is something with which I really struggle.  YES, I need this!  I’m in the challenge for 10 pushups (minimum) every day this week and hopefully everyday for the rest of my life!  So on Tuesday, I did 12 pushups.  Sounds pathetic, right?  Well, I struggle with upper body strength so this is good for me!  You have to remember  not  to compare yourself to others when setting a goal or accepting a challenge.  The purpose of a goal or challenge is to do something for YOU that will improve YOU.  So don’t go out and run 30 or 40 miles because TTF you know somebody who does that each week.  Focus on choosing a goal that is challenging for you personally.

I have been really focused on dropping the pudge for the Palos Half eating clean this week and drinking my water.  Then I added this little challenge to my schedule.  TUE – 12 pushups, WED – 15 pushups, THUR – 15 pushups & today I did 17!   Whoooooop!

I also upped the ante by eliminating Starbucks from my calorie count occasional routine until after the Palos Half.  Jeni upped the ante on her end by adding chin-ups/pull-ups to her routine.  Damn, that bitch she is tough!  So I went shopping.

pull up bar

In case you are confused, that’s a chin-up/pull-up bar that hubby so kindly put together and installed for me while I was sleeping last night.  

I can’t do any,  not even one pull-up.  How long will it take before I can do 5?  Aby sent me a text message that she did 2 pull-ups before school this morning.  Great, I love it when my 10 year old is stronger than me.    Michael did 4 assisted pull-ups before heading off to a tough day at daycare.  Even better when my 2 year old is stronger than me.  I WILL conquer this.

How about you?  Do anything stupid lately?  Have you accepted any interesting challenges?  Wanna do some pull-ups with me?  Wanna spot me?  Go get yourself  a pull-up bar at Wal-Mart and for $19 you can suffer accept the pull-up challenge too!  How long will it take YOU to be able to do 5 pull-ups?  Let’s race to OUR 5 pull-up goal!  🙂

Challenge yourself, no matter how BIG or small, just step outside of you comfort zone toward a better you!

Happy Friday!                                                                                                                Amanda – TooTallFritz