Thursday 12-8-11

Guess what??
Yep more jumping!!!!!!!
So the warm up was:

1. run 1/3 mile
2. lots of stretches. Love those
3. practice lifts with PVC

WOD 1:

1. 9 push press (55lbs)
2. 15 T2B, K2B or BSU
3. 21 Double unders/ 100 jump ropes

WOD 2: reps 9-6-3

1. Aquat clean (55lbs)
2. muscle ups I usually use the black bands 4x, but today I used the green band 3x

So Slpeepy. I am too tired to say anything more tonight, so sorry.
Nighty night!!
and of course
Chow chow for now!

Wednesday 12-7-11 WOW

Today was exhausting. I woke up this morning with a bruise on my knee. Not very lady like huh?? I guess that was from all the push ups. (yes on my knees too...AND)
It looks bigger now and less purple. Probably cause I had to do MORE push ups on my knees! This time I used a pad on my knees.
I came in and the 1st thing I hear from another person in my class (Mondo) is "We're running a mile today" I was like NO! AGAIN?! Yes again, but in total and not all at once. He always wants to torture me with the whole running thing since he knows how much I hate to run. At least that's what I think. Damn him.
So there I go again having to mentally prepare myself for the running. I think I was last running cause my bones hurt. I felt like my shins were going to pop off my legs. 
Warm up:

1. Jumping jumping jumping again this time over the pvc back and forth and side to side. I had to jump next to it and pretend I was jumping over it, cause I would have been the one in class to jump on the pvc and kiss the ground with my face and body SPLAT
2. Passing 14 lb ball with a partner around eachother back and forth 10 times left 10 times right
3. Passing 14 lb ball over our heads and under our legs 10 time up and 10 times down this was hilarious! cause your rear ends kept hitting each other and I laughed the whole time. Just picturing the guys doing this was even funnier. I didn't see them cause I was too busy trying to finish our reps. Butt I can imagine how uncomfortable they were. For us girls it's no big deal. LOL

WOD 1:

1. 30 V sit ups
2. 30 supermans (laying on stomach and lifting legs and upper torso off ground)

WOD 2:

1. 400m run up stairs and down
2. 30 pistol squats yeah those sucked bad, really hard to do. stand on one foot with the other foot out in front of you and squat. I had to hold a bungee at the bars to keep balance and help get up.
3. 400m run up stairs and down
4. 30 HSPU (hand stand push ups) yeah I had to scale down. I did mine on a box on my knees and push up to the floor. My body was kind of like a triangle shape.
5. repeat 1-4

I actually ran and extra 400m cause I didn't follow directions well. Can I get extra credit for that or use this towards another day when I am too tired to run anymore? LOL 
So my time was 20min 39 sec. I think it was about 4 min more to run that last 400m. I was sooooo tired. I didn't even talk to anyone after and didn't even say bye. My hands were trembling so bad. I sat in the car for a few to settle. That one sucked, but really they all do. I just love how I force myself to suffer. I am waiting for it to become a piece of cake, but I don't see that ever happening since the WODs are always different. Oh well it keeps me interested!

It definitely keeps up talking too. 

Chow chow for now!

http://crossfitfortressmiami.com/ 

Tues 12-6-11 Jumping jumping and more jumping

Today was tough and I have never jumped so much in one hour before!
Running and jumping, running and jumping, running and jumping.......
That's what it felt like anyway. So here is the workout
Warm up:

1. run 1/3 mile
2. mult stretches

WOD: I call it the kick ass WOD

1. 200 m run (up the alley 1/2 way and back then up the stairs and back down)
2. 50 double under or 200 single jumps with jump rope
3. 30 ground to over head (55lbs) 30... really... now I know why men grunt when they lift weights. I do it too some times LOL
4. 50 dbl undrs or 200 singles see jumping, jumping, jumping
5. 30 box jumps over and back how does someone hurt their shoulder jumping on a box or in my case a huge tire since all the boxes were taken. Who knows, but I managed to hurt it. Maybe over extending.... ?? Who knows
6. 50 dbl undrs/ 200 singles jumping, jumping and more jumping, no double unders tonight. ALL SINGLES!! 
7. to end it all repeat of the 200meter run!!! climbing those stairs is terrifying when you're exhausted, I almost ate the ground a couple times cause my legs didn't want to lift up.

So that was our WOD (workout of the day) My time: 20 min 29 sec

I can live with that! 

I loove my class. I think we have a great group of people. I have so much fun listening to all the jokes and sarcasm. I think they motivate me to want to come even more. I have met some really awesome people there. I am very happy to be part of Crossfit Fortress and my  7 O'CLOCKERS!!!! LOL. 

Chow chow for now

http://crossfitfortressmiami.com/

Monday 12-5-11

After a long weekend and a great Christmas party from work back to the real deal. Well at least until vacation time. 
Some pics below of kinda before and afters.

Warm up:

1. 1 mile run (must I repeat I hate to run, but I do it!!!)
2. stretches with pvc

SWOD:

1. Back squats (55lbs)
2. burpees

reps (7-5-3-1)
7 back squats/7 burpees etc.
TIME: 2min 41 sec
WOD:
Start 200m run
then 4 rounds of:

1. 15 kettle ball swings 
2. 15 pushups
3. 15 toes to bar (1st round I did knees to chest, then BSU butterfly situps)

End with 200 m run.TIME: 12 min 39 sec

 

            May 2011                                          October 2011                                           December 2011
I couldn't find any pictures of myself from head to toe. I always took pictures behind something or  holding something or someone (baby) or sitting down. I wish I had some pictures of before I started working out. I can definitely see a difference in my legs and arms especially.
Chow chow for now

Wednesday 11-30-11 WHAT!!!!

I would like to start out saying: I have been hurting for two days. My thighs are so sore and every time I get up I walk with a limp. Even my co-workers notice me walking with a limp, cause it is very painful to walk. 
If you look at the last two days you will know why......
So I almost didn't go cause my other half wanted me to stay home with him, but I told him no I need to go cause I may not go tomorrow, so I went. 
When I got there I saw what the WOD was and was soooo intimidated and scared. I was nervous. Take a look. I was thinking "abuse" 

Warm up:

1. 1 lap 1/3 mile
2. Stretches

now the WOD:

1. 20 lunges with 15lb overhead
2. 20 pullups
3. 30 boxjumps (ate the box once)
4. 20 double unders (jump rope)
5. 20 ring dips last time I had bruises on my arms for a few days.
6. 30 Toes to bar (couldn't do them, I did knees to chest for 12 reps then butterfly sit ups to finish off
7. 20 kettle ball swings
8. 20 knees to elbow I did butterfly situps
9. 30 hang cleans 35lbs with bar from waist to under chin
10. 20 back extension(superman) lay on stomach and lift feet and upper torso off ground
11. 20 wall balls These are so hard I use 10 lb ball. By the way the balls smell so bad like someone has been sitting on them with a smelly rear. GROSS!
12. 3 rope climbs. last time I attempted this I couldn't even go up the rope at all. This time I almost made it to the "pink" line, but couldn't. So proud I climbed the rope. Hell the last time I climbed a rope was probably in elementary or middle school.

Completed in 24 min 41 sec.
So now do you know why I thought ABUSE!! That was so intimidating but yes I DID IT!!!!
I think I will be crippled tomorrow and the day after that.
Chow chow for now. 

You know what I just wanted to throw this in there. The tragedies of crossfit and doing bear crawls on the PAVEMENT! Look at the middle finger! I guess that's all I have to say about that!

Tuesday 11-29-11

Today started off with the most humungous class ever!

The warm up was for a PB (personal best) 1 mile

My 1st mile run (10/11/11)was completed in 12 min 55sec (something like that)

Today I did the mile in 9min 28 sec

Yeah a great improvement!!!!!

I was talking to myself the whole time. Saying you can do it. Don't quit, don't give up, don't stop, keep moving, just a little bit more, almost there. I repeated it until I was done. I was so proud that I did not stop once! I wanted to stop so many times, but kept going!!!!

So Proud of ME!!!

WOD #1: "AMANDA"
reps of 9 - 7 - 5

1. muscle up on the pull up bar (basically a pull up)
2. Squat snatch I did 35lbs (all three rounds, my legs were still so sore from yesterdays squats with weights)

WOD #2:

1. 10 candle stand ups into pistol (this is like starting in a squatting position then rolling onto your back and throwing your legs over your head to touch the floor behind you and throwing your legs back going into a stand up position on one or two legs)
2. 20 hollow rocks (this is the silliest looking thing. you put your self in a U shape while laying on the floor and rock your body without touching your feet/legs and shoulders/head on the floor)

  2 rounds
That is the session THE END
Chow chow for now

Monday 11-28-11

Alright, 
So today, and I know I say this every time, was difficult as usual. 
It seems like every Monday is running and is so tough. Probably because of the long weekend. No it's just plain tough. Why do I pay to torture myself? 
hmmm..... oh yes I know to stay young looking. By the way I don't think I have been in this great of shape in so many years. maybe since high school. I guess it's worth it. Who am I kidding. Of course it's worth it!!!! (Oh Annette stop complaining)
Warm up:

1. 400 m run
2. but kicks to 1st island and back
3. high knees to 1st island and back
4. hand to foot 1st island and back
5. bear crawl to 1st island then sprint to 400 m mark (manhole) and back

The SWOD was a little different than the wall on pic.

SWOD:

1. Front Squats (not back) 15lb bar x15, 25lb x10, 45lb x10, 55lb x10 (total 55 squats) my legs started to cramp so I know it is going to hurt in the next 2 days. LOVE IT!

WOD:

1. 10 HSPU (Hand stand push up or modified. I did modified with my knees on the box and push up down to floor. When I 1st tried it I ried it with my feet on the box and nearly kissed to floor with my face, so I adjusted to the knees on the box.
2. 400 meter run Still hate the running. I do not think I will ever love that.

5 rounds

I completely messed up my time, cause I did 4 rounds and was looking around for everyone else and no one was there except one other. I was thinking to myself hey where is everyone else? My time was like 13 min and 39sec. I know I didn't beat them all. I started to write down my info and saw 5 rounds...... crap I only did 4. I told Liz and she pointed outside. I was like DAMN IT. I should have know if no one else was there. So .... 1 more set of push ups on the box and out to the 400 meter run once again. My final time was 16 min. 

At least I was honest with myself and went and did the last round. I just have to say I love the way our coaches (Silvio today) encourages you to never give up. He always says to give it all you can for this 1 hour of our day. I really do try, but the running thing is so not my strong point. I really cannot stand running. My hips hurt all the time. I feel so old when I run. 

Chow chow for now. 

Tuesday 11/22/11

Well I wasn't feeling well yesterday and didn't go. I felt so guilty too, but sometimes you have to listen to your body. 
Today was another different WOD. I don't think I have done the same one yet since I started. It's bee almost 2 months now. Well lets start with the warm up. 
Warm up:

1. 1 lap (1/3 mile)
2. sit down and multiple stretches for legs, body
3. partner stretches which felt awesome (grab hands and lean back in sitting position)
4. partner stretches grab opposite hands and stretch each side
5. stretches w/ PVC over head & each side x10

That was an awesome warm up and stretch. 


WOD:  Meat Grinder sounds intimidating
3 rounds of

1. 400meter run
2. 10 clean & jerks   (all rounds within 15 min)

2 rounds of 

1. 20 chest to bar pullups (mine with black bands)
2. 20 thigh skip? push ups (yeah right, I couldn't if someone was lifting me up. Silvio our coach showed an example and it kinda looked like he was flying. CRAZY!!! I did regular pushups and not on my knees either. Yes MANLY PUSH UPS!!)grunt grunt

1 round of

1. 30 toes to bar (umm yeah..... I tried but my toes didn't want to meet the bar today. They will meet again some other day. Until then it is knees to chest)
2. 30 bar touch Burpees (apparently we have some half burpees being done so jumping to touch the bar at the end of each burpee ensures we do it right)

My time:
24 min 36 sec.
Sooo sleepy now. Nighty night and yes
Chow chow for now

Thursday 11/17/11

Just to start out, I got there early as usual and was talking with another person, saying WOW this WOD looks interesting and fun to do. We have never done anything like it.... I can't wait to try this one! I think I will actually like it! I am excited! So here's how today went. I may have forgotten some of the details but here it is.


Warm up:

1. 20 pvc pass thru & skin the cats each side
2. bear crawls from front door to back door 
3. crab walk from back door to front door
4. 5 min sumo deadlift high pulls (35lb bar) without putting bar down, really difficult

SWOD: bench press reps of 9-7-5-3 (35lbs x9reps, 55x7, 65x5, 65lbs x3reps) 

WOD: 20 min AMRAP (as many reps as possible)

1. 5 wall climbs (these are one of the hardest exercises to do, you have to put your feet up on the wall and walk yourself back towards the wall, at one point I could only get my legs up then down. My arms are so weak)
2. 10 up downs (like a burpee, but no chest to the ground, stay like a plank and go backup) (thankfully something like a little break in between tasks)
3. 5 pass throughs (putting hands on boxes and passing your body thru the middle without touching your feet to the ground until your feet pass completely thru)
4. 10 grasshoppers (like a mountain climber, but twisting side to side with each foot going toward opposite arm toward chest) (I found something I was really good at and could do quickly)

I did a total of 9 rounds. (but my wall climbs were awful)

P.S. During the WOD I told that same person at the beginning of the conversation above, What the hell was I thinking!!??  I should have known better. Why would I think it was going to be fun or easier???!!! I was a little delusional I think.

 Yeah Yeah that's me!!!!!!!!!!!! (65lbs) hurray!!!! I'm so proud of myself for sticking with this!  I encourage everyone to give it a try and prove to yourself you can do more that you think!

Thank you so much Crossfit Fortress for making my life healthier. Thank you Iris for pushing me to do this too. Can you tell I feel so great. Yes even though I am in pain.

Chow chow for now

Wed 11/16/11

Today's warm up and work out:
Warm up:

1. 3 min Jump rope
2. PVC stretches

GWOD:

1. - 1/2 tabata plank rest on elbows ( 20 sec, plank, 10 sec plank on elbows, 8 rounds)
   - 20, 360 spin pushups 10 on each side
   - plank warrior play off.  best of 3 games!! (3 matches with partner) Position self in plank position and grab hands and pull to see which person can pull the other to your side. 1st round we both fell, 2nd round Heather won 3rd round I won. That was fun.

WOD: 

1. burpees
2. kettle ball SDHD
3. knees to elbows or BSU (butterfly situps) I did 3 rounds of knees to elbows, but could only lift my knees to my chest then switched to BSU. Not that bad at least I attempted to do it.

reps = 1-3-6-9-12-15-12-9-6-3-1









My time 15 min 23 sec

Do I look beat or what?! EXHAUSTED!!!

Chow chow for now!!

Time for a shower!

Tuesday 11/15/11

I slacked yesterday. I wimped out. It was raining and I didn't go. I made up for it today though


Warm up:

1. jog in place
2. high knees
3. butt kicks
4. jumping jacks
5. mtn climbers
6. push ups 5
7. butterfly situps  10
8. air squats  15

W. WOD:

1. 10 knee to chest on bar
2. 10 BSU
3. 20 push press
4. Broad jump down and back on walk way
5. 100m sprint down ally and back then up stairs and back (yeah those stairs to the right, damn steep they are)  >>>>>

Skill WOD:
10-12 min muscle ups/ straight arm pullups (I know I am getting muscles, but where are they):)


WOD:
800m run
15 hang snatch (35lbs)
3 rounds


Too tough for words today. 
Running is not my Forte....... that's what I have to say!


My time: 21min 9 sec

Chow chow for now!!!!!


Night Night, I will sleep tight!




http://crossfitfortressmiami.com/

Thursday 11-9-11

Let me just start off by saying I could barely walk. I am feeling like I have arthritis in my bones. I asked Do I hurt due to working out? Or do I hurt cause I'm old...... 
I thought the pain stops after a while. My hips hurt from this morning and now after this workout, my abs are feeling the pain from yesterday's 100 butterfly situps and my back is going to really feel it in the morning from the kettle balls. Well here we go.


Todays torture, as follows


Warm up:

1. 300 jump ropes/ 100 double unders
2. 15 Burpees
3. 20 Push ups w/ Downward
4. 20 mtn climbers
5. 20 air squats
6. 20 pushups
7. 20 lunges
8. 15 burpees

SWOD:  Part 1

21-15-9 (so that is 3 sets)

1. push presses ( 115/75)        (I did 45lbs for 21 reps & 3 reps, had to go down in weight to 35lbs)
2. box jump ( 24/20)

Done in 9 min 10 seconds

WOD:  Part 2

1. 800 m run
2. 50 Air squats
3. 50 kettle ball swings ( 1.5/1)
4. 50 Air squats
5. 800 m run

The run was killling me from my bones aching and my hip hurting and my body wanting to give out on me today.


Done in 17 min 45 seconds ;o

I have nothing else to say tonight. I am just too tired. so Nighty Night!

of course Chow chow for now

http://crossfitfortressmiami.com/

Wednesday 11/9/11 Feel like an old lady

Today's task...... Be a man, suck it up and lift, lift, lift!

Warm up:

1. 1 lap (1/3 mile)
2. 10 burpees ( jump higher!)
3. 15 push ups (piece of cake)
4. 15 air squats (he made me do em twice, he said they were not low enough! so 30 for me)
5. 15 mountain climbers (not so bad)
6. 15 jump squats (terrible)
7. 300 singles/100 double unders (my feet always cramps when jumping rope)
8. 20 pvc over head and back
9. 10 skin the cat right, then left
10. stretches for shoulders

DAMN thats a LOT of warming up!!!




Next!
WOD #1

1. 100 butterfly situps   TIME 4min 58 sec

WOD #2

1. 3 snatches (55lbs)
2. 3 burpees repeat

              10 rounds of this ( WHAT )

My TIME 7min 53 sec

Thank you and GOOD NIGHT! WHEW I am exhausted!

Too much sweating!

Chow chow for now

crossfitfortressmiami.com

Tues 11-8-11. All about muscle today

Today was nothing but muscle.

Of course can't for get about the warm up 1st!!
WARM UP:

1. Run 1 lap (1/3 mile) wasn't last today!! ( but the guys were too busy chatting so I guess thats why thats ok I'll take it!)
2. jog in place
3. jumping jacks
4. butt kicks
5. high knees
6. mountain climbers
7. some kind of movement on all fours go in a circle then back the other way 6 times (I thought was going to get taken out by the guy next to me every time he was going around in his circle) I yell DON'T TAKE ME OUT!!!
8. 5 pushups
9. 10 butterfly sit-ups
10. 15 squats
11. I think that was it???
12. PVC pipe 20 over head and back
13. PVC 20 skin the cat left 
14. PVC 20 skin the cat right
15. PVC 5 dead lift
16. PVC 5 power clean
17. PVC 5 front squat
18. PVC 5 shoulder to over head

I think that completed the warm up.......... Isn't that enough?

Now for the WOD

1. Hand stand 5 seconds (real counting 1 one thousand, 2 one thousand etc.)
2. 10 dead lifts Rx 105lbs. NO WAY I did 65lbs
3. Hand stand 10 seconds
4. 10 power cleans
5. Hand stand 15 seconds
6. 10 Front squats with the 65lbs
7. Hand stand 20 seconds
8. 10 shoulder to over head
9. 3 rope climbs

COMPLETED in 9min 5 seconds!!!!

Ok so I remember climbing the rope in like middle school. I swear I climbed the rope! For some odd reason I could not get myself up the rope. Am I just old or to heavy to lift/pull myself up? Maybe I am a weakling. LOL Anyway I could scoot myself up the rope 2 time which equaled about 2 inched. Yeah I know thats not much.

I also remember doing lots of handstands growing up. I do not remember handstands being hard to do or requiring much strength to stand on my hands but once again I was wrong. It was not so simple. It has just been too long! I feel OLD.....

So here are some pics of the class before me, but we did the same thing. 

Chow chow for now!


Check them out! You can DO IT!
http://crossfitfortressmiami.com/