CrossFit Day 44 & 45 + WOD Motivation

I’m about 6 months into twice a week Crossfit sessions.  I know everyone is wondering if I’m “getting skinny”.  No I’m not.  I am getting strong.  I’m getting fast.  In my world that’s more important than giving up the cookies.  I’m not totally immersed in the CrossFit lifestyle and still don’t know the full meaning of “Paleo” other than the fact that Paleo baked goods are not TTF child approved for consumption.  Maybe that’s not the right way to say it, I’d let them eat it but they don’t like it. 

What I do know about CrossFit is that motivation is key.  It can be as individual or team oriented as YOU want.  That it can make YOU whatever YOU want to be, as long as you  are willing to work for it, are able to map out your goals and able to communicate said goals to your coach.  So figure out what you want and then go get it.  Simple enough, right? 

Speedometer - Reaching Your Goal 

A couple of weeks ago, a new book dropped on my doorstep and it has captured my attention.  The new WOD Motivation book by CrossFit Journal contributor Eleanor Brown. 

WOD Motivation Book

It is as short and sweet as any CrossFit workout.  It’s a compilation of quotes, sayings and motivational pieces to get me moving.  I can pull it out and just read a couple of quotes when I’m in need or go thru and read half the book at a sitting if I want.  One of my favorites so far is:

Anyone Who Says This Is Easy_WOD Motivation

So true in life, running and CrossFit.  Things aren’t easy and if they are then usually we can do better.  That phrase certainly motivated me this week in my CrossFit sessions!

CrossFit Day 44 – Strength – Back Squat 4×6 – I used the bar (33#) plus I think 10#s on each side. 

back squat

5 Rounds: 

  • 10 KB Swings (26#s)
  • 8 Toes to Bar (Knees to Chest in my world)
  • 6 Burpees – These were actually “doable”.  Does that mean I’m getting better/stronger?
  • 4 Front Rack Lunges w/ Kettlebell (26#)

CrossFit_Front Rack Lunges

CrossFit Day 45 – Strength – Front Squats – 7×3 (33# bar, 10# each side)

Front Squat

5 Rounds: 

  • 5 Deadlifts – 33# bar + 25# on each side.  Holy Heck.  So hard.
  • 7 Ring Dips – Can’t stand these
  • 9 Bar Burpees – SO.NOT.FUN.  Burpee on one side of the deadlift bar, then “jump” over the bar to the other side, do burpee there, repeat til 9 burpees are completed.  I was terrified of missing the jump and landing on the bar.  I basically did “step overs” rather than jumps and they still weren’t fun.

How were your workouts this week?  Do you manage “at home” strength work or do you have to leave the house, like me, to “fit” it in?

** Working On My Strength ** Amanda- TooTallFritz

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CrossFit Day 37 & 38

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 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