CrossFit Endurance – Week 2

The past week has been a blur.  Michael brought home the flu last week and I’ve been sick on and off since last THUR night.  When my alarm rang on Tuesday morning at 4am, I was not feeling good but decided to go to CF Endurance since it only meets 2x per week.  I REALLY did not want to miss it.  I want, no, I NEED to regain my strength.  It’s important to me for a lot of reasons.  In my world a strong body is way more important than a thin one.  Ever heard the quote, “Strong Is The New Skinny”?  Strength, both emotional and physical, that’s what motivates me.  What motivates you?

Dont Wish It Were Easier

Regardless of what I wanted, heading to CF Endurance on Tuesday was not the smartest move.  I choked on just about every aspect of the workout, including the warm up.  I was absolutely exhausted, had zero energy and just about as much focus.  I look back at the pic of Tuesday’s white board and can hardly even remember anything other than how fatigued I felt.  Thank goodness I was back on track today!  Here is a recap of what CrossFit Endurance at CrossFit Tactical Strength in Ft Wayne, Indiana looked like for Week 2.

Week 2 – TUE 5:30am

Warm Up – Squats – 30/20/30  – Initially with bands around our knees, no weights, then we added in a weight bar.  I think.  I was already exhausted by this time and we hadn’t even gotten started.  I remember that we counted.  Out loud.  Together.  And I didn’t want to even do that.

Strength – Box Squats – 10 minutes.  We started with the bar only, 33#s for my group, then did a back squat onto a box (or bench for those of us who are extra tall).  Progressed by adding weights, 10#s each side, 53# total.  The first graphic shows the movement, the second shows the form better on the back half of the movement.  Goal being a good squat and to load the glutes & hamstrings, not the quads.

CF_Box Squats   CF_Box Squats2

Sumo Deadlifts – New skill for our newbie class.  Bar only.  Progression on the squat movement.  It was a bit of a struggle for me because I’ve only done traditional deadlifts.  So I wasn’t keeping my feet far enough apart or getting my knees out enough.  Here is a great explanation from PeakPerformance365 on the difference between the two deadlifts.  Graphic below is from the same source.

• Conventional deadlift. Conventional deadlifts place more emphasis on the back and spinal erectors (posterior chain). If you have a very strong lower back there is a good chance that you will be able to deadlift more using a conventional stance. (Body structure will also come into play)
• Sumo deadlift. Sumo deadlifts shift some of the emphasis to glutes, hamstrings, quads, hips and upper traps. If you are experiencing lower back issues, or have a history of lower back problems, sumo deadlifts may be a better option.

Traditional deadlift pictured on the left.  Sumo deadlift on the right. 

CF_Sumo Deadlift

Accessory Work – Jump Ropes – Skips – Foot work

Metabolic Conditioning – AMRAP (As Many Rounds As Possible) – 3 min.  10 Sumo Deadlifts, 10 Push Ups.  Rest 1:30, repeat.  Yeah, I was exhausted way before this.  I “lucked out” and got the bigger bar for deadlifts, so that was already 45#s, then I had to add 10#s per side.  Not my idea, ok.  And I didn’t use my words and say this was too much for my ailing body.  My bad.  So I was 65#s with the Sumo Deadlifts and I didn’t do well.

Week 2 – THUR 5:30am

Feeling better today and we are finally starting to move into some real workouts.  I was super happy about our WOD today, or the “Met Con” section as they call it at this box.  This was our 4th class and it’s good to see that we are getting somewhere, slowly but surely. 

Warm Up – 4 Rounds – 10 seconds ea:  Jumping Jacks, Air Squats, Mountain Climbers, Lunges.  All traditional things, only twist was with the Mountain Climbers.  We had to take our forward leg OUTSIDE our arms.  Made it way tougher and very awkward.  Great image from CrossFit Oakgrove below to show the exaggerated movement.

CF_Mountain Climbers_CF Oakgrove

Mobility – Hip Distractions with a slight variation to work on additional flexibility to ankle.

Strength – Push Press.  12 min.  33# bar, progress to 10# weights on each side.  53# total.  Yay, something I recognize!  Graphic below from CrossFit Gardendale.

CF_Push Press_CF Gardendale

Metabolic Conditioning – 3 Rounds – AMRAP in 1:30:  Sled Sprint + Max Ring Rows.  Rest 1:30, repeat x3.   Working on anaerobic threshold.  Short burst of intensity to exhaustion and it worked.  I couldn’t breath after pushing the sled.  And I could barely pull myself up for the ring rows.  Plus they wanted us super low on the ring rows so it was even harder.   Sled image first, we used one 25# plate and that was plenty.  I liked this graphic because the lady is pulling her knees up high (like a sprint), which was what we were supposed to be doing.  Ring Rows second, old pic of me at CrossFit New Lenox when I was thinner and stronger.  We were lower today, or supposed to be closer to the ground with out feet out further.  Tough.

CF_Sled Sprints   CF_ring rows_me

And that’s a wrap for Week 2.  So far, I’m super happy.  This is definitely different than what I did at CF New Lenox but it’s good.  The current Endurance course is like a cross between personal training, physical therapy and CrossFit.  We are spending a lot of time now trying to get critical movements to become second nature as our muscles build memory.  After that we can build with more skills, or add onto the basic skills for more complex movements.  I look forward to where we are headed!  How about you?  Crossfit?  Love it or Leave it?

** Trying to Get Strong (AGAIN) ** 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 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 **

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 **

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 31 & 32 and the Barbells For Boobs Fundraiser

Since the marathon, I’ve been CrossFitting a couple times a week, and doing some light running and working the J.O.B. a lot.  I’m trying to be smart and let my leg muscles heal without going down to zero activity because that’s not good for my mental health.  Last week, I actually did 3 CrossFit Workouts.  There was a bonus WOD fundraiser on Saturday and I was actually in town, not racing, and free so I wanted to go and help out as much possible because my schedule is pretty wicked and I normally miss a lot of the fun stuff!

Before we get to last week’s WODs,  I’d like to say, I realize that not everyone is interested in CrossFit.  I realize that there have been some comments that I should move onto a new activity and give CrossFit a rest.  I realize that a lot of people are still intimidated by CrossFit even though it can be scaled and tailored to each individual’s fitness level.  However, CrossFit is helping me not only get stronger but equalize the muscle imbalances in my body that have been causing me pain and injury.  For this reason, I will be CrossFitting for as long as I personally see a benefit AND as long as I enjoy it.  It may not be for everyone but it’s been very beneficial for me personally.  I encourage each and every one of you to keep searching for an activity that you enjoy and are able to benefit from both physically and emotionally.  Fitness is a journey and the path is different for each of us.  Find your path!!

No Elevator to Success

CrossFit Day 31 – 3 Rounds, 1 minute rest between rounds.  1 minute at each station, then rotate.

  • Wall Balls
  • Ring Rows
  • Box Step Ups (or Jumps) – 18” box
  • Push Ups
  • Supermans

CrossFit Day 32 – Teams of 3, divide each exercise equally (if possible) between teammates.

  • Deadlifts – Worked form, added weights multiple times before starting WOD
  • 60 Pushups
  • 60 Kettlebell Swings (35#)
  • 180 Jump Ropes
  • 60 Abmat Sit-ups
  • 60 Ring Rows

Ring Rows_me

Barbells For Boobs Fundraiser for Breast Cancer– Clean Nancy – 5 Rounds:  400 meter run, 15 front squats (bar only for me).

Initially I didn’t think I’d go to the fundraiser because I was intimidated and didn’t want to embarrass myself with the “real” CrossFitters but the workout they used for the fundraiser was in my opinion a “runners” workout so I thought I could probably hold my own, even if I wasn’t squatting the weight that most were using.  So I went.  Great turnout!!  55 people did the actual WOD and as of Saturday, they raised $3700+ at the event and donations are still being accepted HERE.  Photo credit:  CrossFit New Lenox.

Barbells4Boobs_group

The first group takes off for the first 400 meter run of the Clean Nancy WOD.  I’m in the pink top and pink compression socks on the far right of the photo.  Photo credit:   Integrated Physical Medicine.

Barbells4Boobs_run

We ran 200 meters out & back, then hit the squats.  I must say that I was surprised at how fast the “real” CrossFitters took off for that first 400 meters.  I wasn’t exactly in easy mode but it was cold, I’d already ran a fast 4 miles with Aby and the wind was blowing hard.  I may have been a bit too conservative initially and I was definitely thinking that I had probably made a mistake by showing up to do the WOD.  Maybe I should have just donated and stayed home?  Too late now!  On to the squats, I’m on the way up (pink shirt & pink socks) and Jeni H is on the down (in the black skirt with pink ruffles).  Photo credit:   Integrated Physical Medicine.

Barbells4Boobs_squats

Then things started thinning out fast on the run.  My unweighted bar gave me a huge advantage over those who were squatting with weights.  I believe the front squat weight options were 115 & 75 lbs for the RX or 85 & 45 lbs for the scaled.  I was using the 45# bar without any additional weights in the scaled division.  So it wasn’t too bad on my legs like it was for everyone else.  And yeah, I’m  a runner so 5 x 400 meters was fun for me while it looked like hell for everyone else.  It was a good day to be a light lifter and a runner!  I was also happy because the last time I did this workout, it was in the dark at a 5am class.   That day the  WOD took me almost 15 minutes, I think I was 14:44 actually.  However, on Saturday, just a few weeks later with some added daylight, I finished in 11 minutes & change.  Maybe 11:36, if I remember correctly.  So I was happy the daylight made such a huge difference, or maybe it was the extra people?  Regardless, fun day and ultimately I was happy that I had the guts to show up and play with the big dogs, even if it was just for fun.  Smile

** Be Strong, Mentally & Physically ** 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.

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 **

Birthday WOD …… CrossFit Day 20

We learned the hard way this morning at CrossFit that if it’s your birthday, or someone else’s, shut up about it OR lie about your age. 

21 again

If you’ve just started following, I’m a newbie CrossFitter.  I go to CrossFit 2x a week at 5am with my gal pals from the run club.  Although what we “do” does not have a special designation, I’d like to think we are more on the CrossFit endurance path than the hardcore CrossFitters like Jared these ladies:

CrossFit_women

You will never catch us at CrossFit in our undies, in fact most of us don’t wear undies cuz well, we are runners.  And we look way more like this guy below than the awesome women above.  Source:  StudentLive

weight lifter_studentlive

So today it was Michelle’s birthday.  Happy Fucking Birthday, Michelle!!  She was 38 so our workout surrounded her age.  Yay!  Sounds like fun, right? 

Michelle’s #38 Birthday WOD

  • 38 Box Jumps (18’” Box) – I did 19 jumps & 19 step-ups so that I didn’t die
  • 38 Ring Rows
  • 38 Kettlebell Swings (36# I think)
  • 38 Walking Lunges
  • 38 Hanging Knee Raises (Knees to Chest or Knees to waist in my world)
  • 38 Push Presses – Bar only (45# I think)
  • 38 Supermans
  • 38 Wall Balls (10#)
  • 38 Burpees
  • 400 meter Run

This was a rough one for me and my weak arms.  I almost didn’t make it.  But I did so I’m happy on that front.  And no, I’m not really mad at Michelle I’m actually mad at Aunt Julie because she’s the one who brought up the birthday.  A WOD is a WOD in my book.  I’m always glad that I went, even when it’s hard.  So whether is YOUR birthday or not, I’ll still be there.  

** Trying my damdest To Get Stronger ** 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 **