Tuesday 11/12/12

Prepare yourself...... Lot's of pics and videos in this blog

I know I have not blogged in nearly 2 months. It has been a busy couple of months. I figured since I was told I have not blogged in a while.... I would do it tonight! Thanks Tina!! I have still been going to Crossfit about 3 days a week. I can tell you it is just as challenging as it was on my last blog. It will always be challenging cause you always have to push yourself a little bit more than the last time. I can say in the last 2 months I have been able to improve in my technique in my opinion. Certain movements are not as horrible to do. For example Air squats and butterfly situps (BSU). Oh and BTW this is a special WOD today it is for Vidal's Birthday! Happy Birthday Coach Vidal!!! I actually saw him WOD @6pm. It was insane he was on express mode. He was so fast I couldn't stop watching him. It was like watching a machine move. Very inspiring. We have such great coaches.
Anyway on to the
WARM UP:

1. 400 meter run

30 second drills

1. high knees
2. butt kickers
3. 2 burpees
4. air squats
5. 2 burpees
6. jumping jacks
7. 2 burpees
8. mountain climbers

PVC stretches for the WOD

WuWOD:
Clean and Jerk

1. 10xbar (35lbs)
2. 7 @70% (45lbs)
3. 5 @75% (55lbs)
4. 3 @80% (65%)

Vidal's Birthday WOD: See if you can guess how old he is now:)

1. 36 HR push ups
2. 36 Air squats
3. 35 BSU
4. 36 pull ups
5. 36 KBS (26lbs)
6. 36 plate lunges (25lb plate over head)
7. 36 Bar OHS (overhead squats)
8. 36 Pull ups
9. 36 BSU
10. 36 Air squats

2 rounds (25 min cap)

I did 1 complete round plus some of rouns 2 (36HR push up, 36 Air squats, 28 BSU)
It was exaughsting! I layed on the floor thankful it was finally over. As usual very challenging and tiresome, but I wouldn't expect less.

So since I have not blogged in a while I have still been taking pics and videos of some WODs so I figure I would post a few photos and videos below!!

Here are a bunch of mini videos too!

Oh yes and a couple of pics from the Color Run I recently did! Oh and BTW yes I signed up for 

Color Me Rad!!

there by 6:30am But CHEERY!

Miss seeing them everyday at the BOX. Was a fun time! 

Color station #1 

Pit Stop and Photo op!

Dancing at the color station! They were jamming at each one!

After party was insane and fun I think I burned more energy dancing and jumping than "running"

Fun Fun!! Signed up for Color Me Rad!! Join the team ........ I can't wait to do this again!
February 2nd 9am Team Color Collision!!!
Annette

Tuesday & Wednesday 9/17&18

Quick Summary from Yesterday and today. I feel like this week has bee so exhausting. Today my shins were hurting so bad. Let's see how much I remember from yesterday 1st.
WuWOD:

1. take a lap 1/3 mile
2. tabata

20 sec BSU
10 sec break
20 sec BSU
10 sec break
20 sec air squats
10 sec break
20 sec air squats
10 sec break
20 sec push ups
10 sec break
20 sec push ups
10 sec break
20 sec burpees
10 sec break
20 sec burpees
PVC practice lifts for the WOD

WOW I think I am tired just reading that. Yup that was just the warm up!

SWOD:
Squat Cleans (don't remember my weights)
2x3 @ 60%
3x3 @ 65%

WOD:
4 rounds

1. 100 meter run
2. 20 KB swings
3. 10 HSPU (knees on 24" box)

My time exactly 10 min of TORTURE!

On to Wednesday!

WARM UP:

1. 2 min jump rope
2. 1 min double unders
3. Team Row 2000 meter row (13 team members) 100meters a piece until the end when the guys took overto pull out the WIN!! (Losing team 20 Burpees!) Our team WON!! Great incentive to do better and push harder, but no one had to do Burpees! Great tactic!
4. PVC pass thrus

SWOD:
Back Squat 3x6

1. 1st set 105lbs
2. 2nd set 115lbs
3. no more time left

WOD:
10 min AMRAP

1. 9 Dead Lifts (115lbs)
2. 12 Box jumps
3. 15 push ups

I did 4 rounds + 18

Beat down! yeah so my calves got cramps, my thighs are so tight and almost cramping, my chest is sore, my shins are in the most pain and myfeet actually hurt for the 1st time. I guess that means I have been working out well. :) Pain is a good sign sometimes.

 Anyway!
See ya!
Annette

I truly cannot wait for these! If anyone is going to these let me know I would love to race together

Coming also in October on the 21st!!

Per their web site:

http://onlythefearless.com/

What should our racers expect on the day?

• 5k or 10k run on flat & mountain bike trails (with random water canons).

• Monkey bars over a mud pit or even quicksand (we have the recipe).

• Rope climb over a river (or swim across it).

• A .25 mile swim across the lake or forfeit and walk around but have to carry a car tire.

• Rope challenges (cargo nets etc.)

• Logic puzzles / brain teasers.

• Quicksand pit (no seriously we have the recipe).

• Semi submerged tunnel crawl (fear of confined spaces / drowning)

• Ice plunge (basically a pit filled with ice and water).

• Beat the crap out of a punch bag. (timed)

• Finish line is a barbed wire mud pit crawl and a final climb up to a leap of faith into the lake.

---

Think that’s it?

To get to the finish line there is one final challenge – time to see who is TRULY fearless.

And what is this BIG surprise challenge?

Sorry, but that has to stay a secret until race day as we don’t want to risk people freaking out prior to the race, just trust us, NO-ONE has done anything like this before at one of these events.

It’s honestly going to blow peoples minds.

---

Something for the kiddies:
We will also have some mini mud runs for the kids.
A 100 / 200 meter mini obstacle course with mud pit for the 4 – 8 year olds
A full mile version for the 9 – 13 year old group. Tons of smaller but still fun obstacles and of course, tons of mud.

Check out Crossfit Fortress Below

http://crossfitfortressmiami.com/

http://www.facebook.com/pages/Crossfit-Fortress/157976450939503

To get updates on my blog click the blue Join this site in the upper right corner of the page or type in you email address in the follow by email.

Thanks!!! :D

Annette

Oh Monday how you creeped up on me 9/17/12

Monday snuck up on me. Almost 1 year at Crossfit Fortress! A couple more weeks. Super duper tired after today's WOD. I forgot to take a picture of te wal so some of the WuWod is a guess :) So sorry

(Wu WOD):

1. take a lap 1/3 mile
2. 10 alternating lunges (35lb bar)
3. 12 thruster (I think)
4. 10 alternating lunges (35lb bar)
5. 12 thrusters

PVC warm ups and practice lifts for the WOD
SWOD:
over head squats?? (oh my gosh you think by now I would remember the names, oh I feel so absent minded :))
2x3 @ 60% 55lbs
2x3 @ 70% 65 lbs

squat balance 
3x3 @ 55lbs

WOD:
7 min AMRAP

1. 15 thrusters (35lbs)
2. 30 doube unders/150 singles

I did 3 rounds. Those damn double unders go me! Ugh I swear! I want to take the damn rope ond hit it against the wall. Oh well I tried and tried and finally at the end on my 3rd round I could finally do it. I guess better late than never :)
So after the WOD Daniel says ok come on lets go do a lap! Are you kidding me?! I said you are nuts what for didn't you WOD enough? He says "I broke in my shoes now I want to run to see how they feel when I run!" Oh gosh I went, but I so cut thru the parking lot! I was tired and did not want to run! Well I did it, maybe half a$$ but I ran after a WOD. Completely nuts.
Anyway!
See ya!
Annette

I truly cannot wait for these!

Coming also in October on the 21st!!

Per their web site:

http://onlythefearless.com/

What should our racers expect on the day?

• 5k or 10k run on flat & mountain bike trails (with random water canons).

• Monkey bars over a mud pit or even quicksand (we have the recipe).

• Rope climb over a river (or swim across it).

• A .25 mile swim across the lake or forfeit and walk around but have to carry a car tire.

• Rope challenges (cargo nets etc.)

• Logic puzzles / brain teasers.

• Quicksand pit (no seriously we have the recipe).

• Semi submerged tunnel crawl (fear of confined spaces / drowning)

• Ice plunge (basically a pit filled with ice and water).

• Beat the crap out of a punch bag. (timed)

• Finish line is a barbed wire mud pit crawl and a final climb up to a leap of faith into the lake.

---

Think that’s it?

To get to the finish line there is one final challenge – time to see who is TRULY fearless.

And what is this BIG surprise challenge?

Sorry, but that has to stay a secret until race day as we don’t want to risk people freaking out prior to the race, just trust us, NO-ONE has done anything like this before at one of these events.

It’s honestly going to blow peoples minds.

---

Something for the kiddies:
We will also have some mini mud runs for the kids.
A 100 / 200 meter mini obstacle course with mud pit for the 4 – 8 year olds
A full mile version for the 9 – 13 year old group. Tons of smaller but still fun obstacles and of course, tons of mud.

Check out Crossfit Fortress Below

http://crossfitfortressmiami.com/

http://www.facebook.com/pages/Crossfit-Fortress/157976450939503

To get updates on my blog click the blue Join this site in the upper right corner of the page or type in you email address in the follow by email.

Thanks!!! :D

Annette

Wed 9-12-12 welcome

So for some odd reason there were a bunch of missing atheletes tonight. hmmmmm I think someone spilled the beans on what the WOD was today! LOL We usually have so many people that we are crammed in there, but not tonight. Wait till you read what the WOD was:)

Warm up:
all of the excersises were across the gym and back

1. high knees
2. butt kickers
3. burpee long jumps
4. inch worm (so funny)
5. PVC practice lifts for our PR backsquats

SWOD:
Back Squat for PR
My PR was 135lbs :)

WOD:
100 Burpees

you that's it! 100 burpees LOL It took me 10 minutes. UGH! When I got past 50 I started counting down and when I had 10 left I was counting down out loud it definitely was a mind game to myself.

So yeah I don't know where everyone went to. They missed out on BURPEES!!!!
I hope I do not have to do anymore burpees for the rest of the week!

Anyway
Chow chow for now! :)
Annette