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

Advertisements

CrossFit Day 41, 42 & 43

Tripling up on the CrossFit workout report since last week was a short week and I’m so slammed between work and life.

The Tuesday before Thanksgiving we had a fabulous workout.  Apparently “someone” thought we should hit it hard “in case” we overindulged during the holiday. 

Day 41 – Strict Press 7×3 (10 #s on each side w/ a 33# bar = 53# press)

Simple move, press from shoulders straight up in the air til arms are extended.  Might be tough if you have weak spaghetti arms like me cuz there is  no “hop” or leg help.  Yikes, this is all arms, baby.  All arms.  Cool diagram below from sliveryearsfitness.com.

strict press_silveryearsfitness

Step down:  10-9-8-7-6-5-4-3-2-1

  • Wall Balls – 10#
  • Hand Release Push-ups
  • Ab Baskets – 10# ball
  • 110 single jump ropes

Not sure on the official name of this workout but I call it step downs for lack of a better word.  First round, do 10 reps of each and end with 110 single jump ropes.  Second round, do 9 reps of everything and then end with 110 single jump ropes.  And so on, and so forth ….  FUN but I was dying on the last couple rounds with the 110 single jump ropes!

Day 42  – Tuesday – Karen WOD – OMGosh “Karen” you are a real bitch tough chick.  150 Wall Balls for time.  10# ball for me.  We did increments of 15 so that helped but by round 3, I was wondering if I would survive.  I did survive.  I mean, HELL YEAH, of course I survived and I loved it!!  It took me 8 minutes and 18 seconds though and then I proceeded to go lay on the floor and cry.  Here is my girl, Michelle CRUSHING her workout!!

image

We got to follow that up with 7×5 Front Squats (10#s on each side & a 33# bar) just to make sure our quads and hammies were totally trashed when we left.  Mine were for sure.

Day 43 – Today – Still sore from WOD Karen.  25 Pull-ups – 2 bands assisted me and it was still hard today.  Stupid spaghetti arms.

Tabatas – 8 consecutive rounds at each rotation before moving onto the next.  20 seconds on, 10 seconds rest.  Repeat x8.

  • Rowing
  • Hand Release Push-ups
  • Kettlebell Swings – 26# – Wow, that kettlebell was HEAVY today!
  • Sit-ups
  • Rope Slams – SO.MUCH.FUN.  We did single rope slams, see first photo from phillymag.com, but the more recognizable version is the double rope slam as pictured by muscleropes.com

ropeslams_phillmag  ropeslams_muscleropes

Great group of workouts!  Thanks, CrossFit New Lenox for continuing to push me!

** Stronger Me = Faster Me ** Amanda – TooTallFritz.com **

CrossFit Day 33 & 34

Great week at CrossFit!  It amazes me that even though I keep going, there are still new things to learn.  Exciting workouts to try.  And it always amazes me that I can walk away from a “workout” after 22 minutes of going hard and feel sore for days.  22 minutes.  Some workouts are even shorter!   Super cool in my opinion.

CrossFit Day 33

  • 15 Wall Climbs – Whoever created these bitches backwards, inverted wall climbs was one sick puppy.  I mean really, who just stares a wall and thinks this stuff up?  And yeah, you feel all cool and strong until about the 3rd one then it’s like, please shoot me so that I don’t have to do anymore!!!! 

    CrossFit_wall climbs_CrossFitFire       Wall-Climbs_to the wall

Tabatas – 20 seconds “on” for the movement, 10 seconds rest = 1 set.  Repeat x8, then rotate to the next station.

  • Box Jumps – 18” box
  • Push-Ups
  • Kettlebell Swings – 35#
  • Wall balls – 10#
  • Ab Baskets – 10# ball – By the time I got here, it was hard to even hold the ball up on my legs.  Or maybe it was hard to hold my legs up to balance the ball?  I don’t even know, I was totally dazed & confused from exhaustion.  Smile

 

CrossFit Day 34 – I’m going to name this WOD “Pure Torture”

7 Rounds

  • 10 Burpees WITH a plate jump – Cuz burpees just aren’t hard enough but now we have to try to jump on a plate after each one without breaking an ankle or collapsing.  #WTF  Try not to focus too much on my crappy form but here are a few photos below.  First a nice demo from the chick in red.  Except we didn’t jump “up” but forward onto a 45# plate.  Fun.burpee-1

Burpee w plate jump     Burpee w plate jump 2

  • 10 Overhead plate (10#) lunges

Lunges w 10lb plate

  • 10 Situps
  • 10 Box Jumps (18” box)
  • 1 minute rest, then repeat x7

That took 22 minutes and although it was 40 degrees out, I had to ask for the fan to be turned on so that I didn’t pass out

** I WILL GET STRONGER ** Amanda – TooTallFritz **