side to side sit-ups | TooTallFritz

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.

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?

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!!

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

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.

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.

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.
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!