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 **

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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 **

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 **

CrossFit Day 39 & 40 …

Who would have thought that I would be able to manage 40 CrossFit sessions this year?   Not me!  I still can’t believe that Jared said yes to opening “the box” at 5am a couple times a week.  Major shout out of thanks to Jared & CrossFit New Lenox!  You’ve made a lot of lady runners excited about getting strong.   That’s a big step in our world. 

excited about where i'm headed

CrossFit Day 39 – If I get to name it, I’m calling “Ball Buster” cuz I was sore for a day afterward.

Push Press – 5×5 & Pull-Ups 5×5 – All about getting stronger while using those free weights that are so darn intimidating.  My group just loaded up the bar with 10 lbs on each side.  I think we had a 31# bar so that’s a total weight of 51#s of lifting.  We did 6 reps of 5 lifts cuz we had a few extra  minutes at the end.  For the  Pull-Ups, we are still using the bands for assistance.  I  have to use 2 bands.  6 reps of the 5 pull-ups, alternating with the push presses.

12 Minute AMRAP (as many rounds as possible) – Move thru each of the moves and just keep going as many times as possible.  Do the moves in order.  Pray the clock beeps sooner rather than later so you can stop.

  • 5 Front Squats – Bar only but I think we moved up to the 45# bar.  I’m super knowledgeable, I know.  They say lift it and I just do it. 
  • 10 Sit-Ups
  • 15 Overhead lunges with a 10# plate
  • Repeat all of the above, as many times as possible before the clock beeps.

We had a decent size group so this was fun and slightly chaotic.

CrossFit Day 40

EMOTM (every minute on the minute – 20 minutes)

Odd Minutes – 6 Ring Dips ** Even Minutes – 15 KettleBell Swings (26#)

5 Rounds

  • 5 Burpees
  • 10 Supermans
  • 5 Push-Ups
  • 10 Sit-Ups

I was super thankful that today was mostly strength work.  My legs were a little fatigued from a rough treadmill session late last night so today was good, although tiring. 

** Getting Stronger, One Day 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 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 19 ….

I’m a bit tardy on this post but wanted to record it before hitting class tomorrow.   Day #19 was last Thursday, I’ve just been busy! 

We are still working on form for proper lifting, getting used to “real” weights verses the machine variety that most runners use when they hit the gym.  So we spent a bit of time on front squats, technique – bar only, then 7 x 3 of bar + two 10# plates = 65 #s.

Front Squats – 7 “rounds” of 3 – Demo from CrossFit the Rack.  No way that I got as low as the chick in the photo but I gave it my best effort.  Kinda fun.  Different.  I’m still not all up on “weight lifting” but do see the benefits and don’t mind it in short burst like this. 

Front Squat

WOD

  • 20 T2B (Toes to Bar)
  • 20 Squats
  • 20 Sit-Ups
  • 15 T2B (Toes to Bar)
  • 15 Squats
  • 15 Sit-Ups
  • 10 T2B (Toes to Bar)
  • 10 Squats
  • 10 Sit-Ups
  • 5 T2B (Toes to Bar)
  • 5 Squats
  • 5 Sit-Ups

Another simple workout.  If you’re tired of used to focusing on workouts with times/paces, then this is a welcome and refreshing change.  The most difficult move, by far, for this WOD was the “toes to the bar”.  Of course, I couldn’t do it and we had to modify it to “toes to chest”, which was still a big “not happening” so for my own purposes, I’ll call it “knees to chest” but that too would be generous. 

Here is a perfect demo from Folsom City CrossFit:

toestobar

Knees to chest  example (source unknown b/c someone pinned the photo):

knees to chest

It was amazing to me, how much wear/tear this put on my hands.  This is a very hard move when you are a large frame person with wimpy muscles!!!  I know, I’m working on that but it was very difficult to even keep hold of the bar, let alone crunch my knees to my chest.  Super tough.

More CrossFit tomorrow!!

Amanda – TooTallFritz

CrossFit Day 15 …. Tabatas

Tough workout for me today.  My back is still jacked up.  According to Dr. Alexis I have swelling in my sacral cap if I’m even remembering the correct terminology.  Regardless, my normal back “issues” have just been taken up a “notch” so we had to modify some of my CrossFit moves today.  I can’t bend very well, or reach, or sit, or stand.  Yep, just a few modifications.  Smile

A Tabatas WOD is always a group of exercises done in rotation; however, each rotation is done for 8 sets before moving onto the next exercise.  20 seconds on for the movement, 10 seconds rest = 1 set.

Day 15 brought us:  Pistols, KettleBell Swings, Rowing, Sit-ups, Air Dyne (stationary bike) and Wall Balls. 

Pistols are a new move for us and almost impossible if your back is crabby.  I used a much higher box than everyone else.  Sorry everyone, I know you were envying my taller box.  While the move doesn’t seem difficult, it was tougher than it looked.  One leg up, squat down to sit on box, stand back up with same leg out.  Then change legs.  Repeat til time is up.  Photo below from Train With Heidi.

CrossFit_Pistols_Train with Heidi

KettleBell Swings also not ideal if your back is jacked up.  I had to move to a lesser weight about half way thru. 

kettlebell-swings

Rowing – Loved this!  We used a Rowing machine.  Not easy but not difficult either.  Nice change of pace.  Pic below from CrossFit 204.

Rowing

Sit-ups, Air Dyne (Stationary Bike) & Wall Balls are all standard moves that I’ve previously mentioned.

After 15 sessions, I think it’s time to do a cost analysis.  Is CrossFit worth the cost?  First, our “box”, and I use the term box lightly cuz it just seems super hardcore, is pretty low dollar compared to others in our area.  Thanks, Jared!   When I started, the cost for our group was $10 a session or $80 a month (for 2x a week).  I have seen Groupons for our location but did not purchase one.  So there is an option to try it out for less.   That being said, $80 a month for 2x a week is still a lot of $$ for me the normal person.  If I had a gym membership I needed to maintain, or had other out of pocket fitness costs, then I wouldn’t be able to do this.  But I really don’t.   My fitness budget goes mainly to compression socks race entries.

I think we can all agree it’s pricier than a regular “gym”.  However, the individual attention, the daily modifications to make each workout “work” for the individual, and the group atmosphere which pushes each of us to be better is more beneficial {to most} than just hitting the gym.  Plus, it’s hard to cheat when you are always racing the clock for time.  In my case, the benefits outweigh the cost.  I never did strength work, no matter how good my intentions.  I had a weak core, still do but it’s improving.  I was having constant neck/shoulder/back issues from getting old old sport injuries which have caused permanent damage.  Now?  Things are starting to improve.  My back has been much stronger and I’ve had less pain until I tried to step over the dog and the kid tweaked it getting out of the shower on Tuesday.  So I know that CrossFit is helping my body.

Is CrossFit helping my running?  I don’t want to jump the gun and say that it is but I will say that my 18 miler last weekend “didn’t suck” and that’s an improvement in my world. Plus I’ve started to nail my speed work and tempo runs and that’s an improvement in my world.  I am even starting to have a glimmer of hope that I may be able to throw down some fast times this fall both in the half marathon and 5K distance.  Only time will tell but thus far, yes, I do think CrossFit is worth the cost and I believe that it WILL help my running.  Now, if they could just drop a pool in the parking lot, I would be “happy, Happy, HAPPY”.  LOL!

Do you have a fitness habit that “may” be a bit pricy but worth it in your opinion?

** Amanda – TooTallFritz **

CrossFit Day 14 …. Broken Blood Vessels

I love the always changing, constantly challenging aspects of CrossFit.  I never know what to expect and that is one of the attractions for me.  Oh, and the fact that I’ve been running for years and years and years and am currently a bit “stalled” in that aspect of my life.  What to do when a road block appears?  Travel in a new direction!  I refuse to give up on fitness but desperately needed to freshen things up and attempt to find my lost “mojo”.    In the interim, hopefully I’ll get strong and kick running in the ass throw down some fast times somewhere in the future. 

Today was Day #14.  I only go 2x a week for strength and  cross training but certainly see that it can become additive and lead to an every day “habit”; however, that doesn’t fit into my time budget nor would it be productive for running and TRI training.  As with everything, moderation is key!

WOD

  • 10 Wall Climbs

We’ve done the wall climbs before, once.  Not an easy feat for most of us uncoordinated mortals.  I’m going to revisit the demo from CrossFit Fire below.

CrossFit_wall climbs_CrossFitFire

This time was definitely better for me.  I was able to climb up to the point where I was almost all the way back to the wall, enough to lean my body on it, then take a break and walk back out.  Still don’t have the sliding back down the wall (to the ground) mastered so, I bent at the midsection/butt and slid my feet down with my butt in the air.  Wrong.  Definitely not the proper technique but it did allow my feet to come down without feeling as if I were breaking my toes.  Baby steps!  I’ll get there.  I do notice that I’m getting stronger in the core and had more control during the wall climbs this go around verses my previous attempt.  However, I apparently spent too much time upside down because I noticed miniscule red dots on my eyelids when I returned home that I recognized as broken blood vessel (last time this happened, I had a baby to show for it, and a lot more broken blood vessels all over my face & eyelids).  #Winning

broken blood vessels

Next up – 7 rounds with one minute rest between rounds.  I only completed 6 rounds because time wasn’t on my side today.  Had I known that traffic was so jacked up that I would be 40 minutes late to work anyhow, I would have just stayed for the last round.  Live & learn, right?

  • 10 Kettlebell Deadlifts (35#)
  • 10 Push Press (bar only – 45#)  Wowzers, these were hard for me.  I was about maxed out after the third round and it was getting super tough for me.  I had to be very careful about form and pushing with my legs to keep everything in line.  I may not have done the best job either cuz I tweaked my back getting out of the shower after the workout and it’s REALLY sore now. But we looked super badass tough in the photo!  Smile

CrossFit NL_push press

  • 5 Burpees
  • 10 Tire Step Ups
  • 10 Sit-Ups
  • 100 meter run
  • 1 minute rest, then repeat x7

Great workout!  Have you broken any blood vessels, or anything else during a workout?  Tell us your most bizarre “workout” injury?

** Trying To Get Stronger ** Amanda – TooTallFritz **

CrossFit Day 13 – Handstand Push-Ups!

Great quote on the white board this morning.

“Even if you are dead last every single WOD, remember that you finished the same WOD as the person who finished first.  Yell “TIME” loud and proud, you did it!”

Love that.  CrossFit, and any fitness activity, is about improving oneself.  Push hard and compete against you. Try to do better than yesterday and move forward with a good attitude, being confident that the person you see in the mirror tomorrow will be stronger and tougher than the one you see today.  This is all about you, don’t worry about what anyone else is doing or how quick they may be doing it.  It doesn’t matter if your activity is walking, running, biking, swimming or maybe CrossFit.  Do it for you.  Compete against you.

Today’s workout began with two new moves.  Handstand Push-ups and Kettlebell Swings.  Yay!  I’ve wanted to work my way up to handstands since I first saw my friends and fellow F’N Runners in this photo below (April 2013).  From left:  Jeni H, Amy C & Tina B.

Handstands_CF NL

I saw this photo via Facebook months before I started CrossFit.  I was green with envy.  These ladies are normal people.  They aren’t big and muscly and nobody would probably pick them out of the crowd as being overly “strong”.  They are moms who run.   Ladies I know.  Regular people like you and I.  If these ladies can do it, so can I.  So can you.  But as with everything, we have to put in the work.  These ladies obviously did that.  Wow.  This photo is what convinced me that CrossFit was something I needed to add to my life.  I’m not saying that I’ll ever be coordinated and/or strong enough to replicate this move but I’ll never know if I don’t try.  I learned a long time ago, never say never.

Handstand Push-ups – They are just as they sound.  Kick up into a handstand, then dip down to do a push-up.  Took me a few times to be confident enough to actually kick up with enough force to actually stay up but it was something that became more comfortable with each attempt.  The goal was to do the handstand, then 10 push-ups, then kick down.  Here I am below.  Yes, I always wear my Aspaeris Pivot Compression Shorts and Pro Compression or SLSTRI  Compression Socks to class.

Handstand Pushup  Handstand Pushup 2  Handstand Pushup 3

I couldn’t dip down very far for the push-up but it’s a start.  I also wasn’t able to complete all 10 before I lost my balance and had to kick out.  I did make 9 on one attempt though!  Super excited!! 

Kettlebell Swings are super fun too!!!  Demo below.  I added the last photo too because the range of motion isn’t complete until the kettlebell is above the head.  Sequence from Todo Entrenamientos and then the lady in blue is from South Coast CrossFit.

kettlebell-swings    kettlebell swing_vertical_South Coast Crossfit

After the new moves, we did a quick “2 minute AMRAP” (as many rounds as possible) workout of:  Box Jumps (12” box), Abmat Sit-ups, Squats & Ring Rows.  2 minutes on each activity, doing as many as possible in the 2 minute timeframe. 

Done.

Anything you are excited to tackle in your upcoming workouts?  Maybe your first 20 miler of marathon training?  Handstands in CrossFit?   It’s a beautiful things to watch the progress of a good training cycle.  Be proud!!

** Getting Stronger ** Amanda – TooTallFritz **