Tag Archives: superman’s

Winter Workouts + CrossFit Day 50 & 51

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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 ….

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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 39 & 40 …

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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 37 & 38

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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 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

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

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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 25 …. Filthy Fifty

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Yes, the damn awesome Filthy Fifty showed up on the white board again.  To be honest, I didn’t even look at all the exercises on the list, just helped get the equipment out and started with the buzzer. 

Filthy Fifty

  • 50 Box Jumps – 12” Box
  • 50 Jumping Pull-ups
  • 50 Kettelbell Swings – 35/26 – 35# for me
  • 50 Walking Lunges
  • 50 Knees to Elbows/Chest
  • 50 Push Press 45/33
  • 50 Supermans
  • 50 Wall Balls – 10#
  • 50 Burpees
  • 50 DU/100 Single Ropes

This workout was hard for me.  I’m not very strong in my upper body the weight bar shows up for anything, I groan internally.  I know I’m there because I WANT and NEED to be stronger but it still sucks isn’t fun.

The box jumps & jumping pull-ups were good.  The kettlebell swings were a hard push for 50 with the 35# bell. 

kettlebell-swings  kettlebell swing_vertical_South Coast Crossfit

Walking lunges & knees to chest were okay but my hands take a beating on the hanging “knees to chest”.  Plus, if I’m honest, I’m really a knees to hip type girl too.  The photo below shows me and my run friends on the “knees to chest” move.  I’m in the green socks.  The photos is a bit blurry cuz we are so amazing.  And fast.  And amazing.  And did I mention fast?

CrossFit_knees 2 chest

Push presses are definitely one of my weakness.  I did 10 with the 45# bar and then Julie M (pink top above) rescued me and traded me for the 33# bar.  SO.MUCH.BETTER but still super hard.  Here is a group of my run friends and I “push pressing” on a different day (I’m in the pink socks).

CrossFit NL_push press

Supermans & wall balls done, even with my wobbly arms from the push presses. Then I got to the stupid  burpees.  OUCH!  I was just out of steam.  So tired.  No energy.  I may have even leaked a tear or two.  Yes, I still “hate” burpees.  And I agree with the lady below, I think this would curb my PSL craving IMMEDIATELY!!

burpees equivalent PSL

I finished strong with 100 single rope jumps.  34 minutes & 45 seconds.  Done. Done.  DONE!!!

Amanda – TooTallFritz

Birthday WOD …… CrossFit Day 20

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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 …

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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 **