Tag Archives: Step Ups

CrossFit Day 35 & 36

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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 29 & 30

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Another chill week at CrossFit since most of us at the 5am class are recovering from the Chicago Marathon.  I personally had a very chill week too.  I ate for recovery and fun.  Then I ate some more.  Then did a billion loads of laundry.  Then I probably ate some more.  It takes a bit for my the body to bounce back after using that many calories in one stint, so I just try to go with it until I feel somewhat “normal”. 

I did CrossFit on TUE/THUR, rode my bike on the trainer for 11 miles last night, then ran 6 miles this morning.  So I’m getting back into the swing of things but I’m certainly not in a rush.  Next week, I’ll start some faster speed work though to shock the body prepare for a few local 5Ks where I’d like to show up and actually run fast.  It’s been a long time since I’ve tried to run fast, like 5K fast, and I’m both terrified and excited.

CrossFit – Day 29 – How to baby the marathoners and get them to show up for a CF workout 2 days post race.  Arms ONLY WOD!!!

  • 10 Wall Climbs
  • 10 Reverse Rope Climbs
  • Death by Pushups

That’s all folks.  I only made 12 rounds of Death by Pushups.  I wanted to get to 15 but only made 10 into the 13th set.  Seems pathetic but I tried, so it is what it is, right?   As a refresher, 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.   In all, I did 88 pushups. 

CrossFit – Day 30 – Trying to get the marathoners back on the CF wagon!

  • Front Squats – 7×3 – We did more than 7 rounds of 3.  We started with the bar only.  I think we probably were using the 31# bar instead of the 45# one but I really have no idea.  I just lift what I’m told.  After a few rounds which focused on loosening up our tight runner hamstrings form, we started adding weights, 10#s at a time (5# to each side).  I think we made it up to 20#s on each side, squatting that 3x before it was time to move on. 
  • 5 minute ladder – Wall Balls & Step Ups.  A ladder starts at 1 and then each round 1 rep is added.  First round, 1 wall ball, 1 step up on the 18” box.   Second round, 2 wall balls, 2 step ups.  I made it thru 10 full rounds and was working on my 11th with the wall balls when the 5 minutes was up.  Hard.   Continuous movement.  Fun.
  • 100 abmat sit-ups.  OUCH.

Source

Previous post on Marathon Recovery HERE.

** Still Recovering ** Amanda – TooTallFritz **

CrossFit Day 16 …

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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 **

CrossFit Day 14 …. Broken Blood Vessels

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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 **

SLS3 Compression Socks Winner & CrossFit Day 12

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Today is the day!  The Random Number Generator picked the winner of the SLS3 Pink Butterfly Compression socks!!  Who says #13 isn’t lucky?  Today is your day #13, Lisa Jones!!!  WhoooHoooo!  Congrats, girlie!

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Lisa, please send your mailing address to amanda@tootallfritz.com and I’ll send you these, except clean new ones.  Smile

SLS3_compression socks_pink

Everyone else, please shop SLS3 HERE and feel free to use the 15% off discount code:  TRI15 for anything in their store, which includes a variety of compression products including socks & TRI clothing, plus a full line of TRI products/suits/gear.  My newest love!

CrossFit Day 12!

WhoooHooo!  Okay, maybe only a half of a WhooHooo today cuz I probably won’t be able to lift my arms by lunch.

Today started with an amazing quote on the white board:

“Avoid the temptation to compare yourself to others who have completely different lives and set of goals”.  Julie Foucher

Thank you, Ms. Foucher.  Good reminder.

The WOD for today consisted of 4 rounds of the following with one minute at each station: Kettlebell Deadlifts (26#), Butterfly Abmat Sit-ups (with a weighted ball), Step Ups (24” Box), Ring Rows & a continuous parking lot RUN.  My form was corrected on the KB deadlifts, Step-Ups & Ring Rows.  Yes, I was still sleeping so I’m glad that J was watching to make sure I didn’t hurt myself.  I think.  Yes, definitely happy.

Rest for 1 minute, then repeat for a total of 4 rounds.  Not too bad.

Then we finished out with Death By Push-Ups.  Sounds miserable, right?  Yep, totally miserable.  One minute per round, go as many rounds as possible.  First round started with 5 push-ups.  Do the 5, then rest til the minute ends.  Then 6 push-up in the next minute.  Then 7, etc.  I completed 10 rounds, so finished the round with 15 push-ups in one minute, then basically caved because my arms were so shaky.  I didn’t even attempt the next round of 16.  So in all, I did 105 push-ups. Looks better to put it that way.  Smile

Our group of 5am F’N CrossFitters rockin’ out the push-ups!  Love these guys & gals!!!

Death By PushUps_FN CrossFitters

** Yes, My Arms Are Still Shaking ** Amanda – TooTallFritz **