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Tuesday, January 31, 2012

Tuesday 1/31/12

Today was Burpee hell day!!!
Who loves a burpee???  Anybody? That's what I thought. No one!!!
I can say that I can do my burpees much better and faster. I have learned to just get it over with and the torture doesn't last so long. Faster burpees that's the key. But of course the right way. Oh boy!!! Just another day @ Crossfit Fortress!!!! Gotta love it!
Warm up:
  1. run a lap why can't I get use to this?
  2. stretches awesome
  3. but kickers across the gym and back check
  4. high knees across and back check
  5. Burpee, high jumps across and back burpees for the warm up and the WOD?? I never jumped so far as I did today! That was so I could do less burpees LOL
  6. Bear crawls across and back nothing like having your rear end in the air as someone else is right behind u crawling.
  7. crab walk across and back just have to mention the floor is so dirty eww
  8. PVC stretches
   WOD:
  1. 20 Burpees
  2. 400 meter run including stairs damn stairs
  3. 15 Burpees
  4. 400 meter run including stairs again again with those stairs
  5. 10 Burpees
  6. 400 meter run with stairs AGAIN! they greet me everyday I go and I say goodbye every night (happily)
  7. last 5 Burpees so glad last set of  DAMN Burpees!!
  8. 10 Shoulder to over head (Rx95lbs) I did 65lbs I wrote 85lbs but that was a mistake I think I would have tipped over I was struggling with my 65lbs. 
I know I am stronger and have more stamina. I am proud to be a part of Crossfit Fortress!

TIME 16 min 56 sec!! 

http://crossfitfortressmiami.com/ 
FB Crossfit-Fortress 

Monday, January 30, 2012

Monday 1/30/12

Recovering after last week took forever. My right arm and torso were so sore and tender. I couldn't even straighten out my arm for about 3 days. I am not kidding, this was seriously some really uncomfortable pain. I was moaning every time I had to change my clothes or brush my hair. Since I am right handed everything was painful to do. I even had to modify how I was driving.
Todays warm up:
  1. run a lap
  2. high knees
  3. butt kickers
  4. soldier kicks/walks??? 
  5. bear crawls
  6. pvc stretches for deadlifts
WOD #1:
 21, 15, 9 reps
  1. Dead lifts 85 lbs
  2. alternate with box jumps    
Completed in 7 min

WOD #2:
5 minutes AMRAP
  1. Muscle ups modified for me I did on the rings,  pushup on floor to a pull up and down.       repeat (34 reps)
We had the DJ in the gym today again!!! That was nice I like the music he plays. You just want to dance and work out at the same time!!
Look at all those boxes!!! Jumping on them is no joke! It may seem simple, but for sure it is not!!









Friday, January 27, 2012

Tursday 1/26/12

Talk about feeling strong... :)

Warm up: 
  1. Run a lap
  2. 5 pushups
  3. 10 air squats
  4. 15 BSU
  5. repeat for 3 rounds
  6. 100 jumping jacks. if you mess up do 5 burpees. I didn't mess up once :
  7. stretches and practice lifts with pvc
SWOD:
Dead lifts 10 - 10 - 5- 5
  1. 10 - 75lbs
  2. 10 - 75lbs
  3. 5 - 85lbs
  4. 5 - 95lbs
WOD:
10 min am many rounds as possible
Pull ups and deadlifts AMRAP
1pull up 1 lift, 2 pull up 2 lifts, etc
I did 9 pullups and 9 deadlifts (96lbs

 My forearms were burning from those pullups. I at least stepped down to the green bands. I just found out what the black bands were. (100lbs) funny so I wasn't lifting much before. I still don't know what the green bands are though.



So sry Mondo for cutting your head off. LOL
This is Natalia good job!



Chow chow for now

Tuesday, January 24, 2012

Mon 1/23/12 & Tues 1/24/12

Monday 1/23/12
I was so tired yesterday after my class I didn't even blog  about it. I fell asleep almost right away. So I am going to do yesterday and today. I am really so tired I almost fell asleep, but decided to do it now before I forget.

Starting with yesterday. See I already forgot the warm up and WOD, Thankfully I always take a picture of the Wall.
Let me see the warm up......
  1. run a lap I think
  2. I have no idea what else..... I have the memory of a fly
WOD: 3 minutes of each AMRAP (as many reps as possible)
  1. 3 min Over Head Squats (135/95) I did 45lbs
  2. 1 min break
  3. 3 min Lunges (45/25) 15lbs for me. These walking lunges with weights are a killer  
  4. 1 min break
  5. 3 min wall balls burpees (20/14) 10lbs I tried to do the burpee holding the ball, but my face almost kissed the pavement, so that was a no go for me. Drop the ball and do a full burpee
  6. 1 min break
  7. 3 min Sumo Deadlift High Pull (115/75)45lbs this is ridiculous! Women were not made to do this one. LOL Very awkward. 
 Completed 78 total moves
Tired and weak after class

Tuesday 1/24/12
Moving on to today's WOD
The first thing I want to say is my ass was in pain from all those lunges yeasterday.
When I got there the room was completely empty where in the hell did everyone go. Why was it quiet and what the hell was going on!? Every time you see it that quiet you know it is going to be a HORRIBLE WOD! I actually asked Sivio "Is there no class today?" He said Yeah there's a class. I was just looking around for any other 7 O'clockers.... hmmm where were they? Yes there were a few regulars who didn't show up. Why was that? I will tell you why. Those sneaky you know whats. Did they get a heads up on the WOD or was it a coincidence?
Well the Wall was blank!!! So not pic today. That was strange. I never saw that before.
So a blank wall, no one in the room.... bad news right?
RIGHT
Warm up:
  1. lots of stretches
  2. 1 lap (1/3 mile)
  3. butt kickers across the gym and back
  4. high knees across the gym and back
  5. this soldier walk across the gym and back
  6. inch worm?? to mid gym and jumps to the other half this was just hilarious
  7. more stretches
WOD:
  1. run 1 mile done in 9min 20 sec. Just in the 1st minutes I was thinking please don't quit, please don't stop. I wanted to stop so many times but seeing my fellow athletes in front of me made me not want to quit. I didn't want to get left behind. At the very end of the mile Mondo was in front of me walking and I told him let's go.  We got the the very end and sprinted to the finish!! That was so hard! I can't believe we did that! 
  2. @ 12min run 800 meters More running?! Ugh!
  3. @ 18min run 400meters MORE RUNNING!? Damn it!!! I hate you all!! I just want to curl up and disappear
I was dead tired, but to my amazement a few stayed behind and worked out a little longer! They are so awesome!! I have so much respect for them. So much running! This was one of the worst one's yet! Running is my weakest points. I would rather plank for a long time, than run this much. But on the positive not... I did it. Considering I wanted to leave once I heard what we were going to do. I stayed and completed it all. When I got home I couldn't even lift my leg to get out of the car. I literally dragged my leg off the edge of the car and let it drop to the floor. Exhausted!! 
I won't be going tomorrow, my son is going to try out for an artistic program at school tomorrow night. So back on Thursday.
Chow chow for now

Thursday, January 19, 2012

Thursday 1/19/12

So after a break yesterday we had a kick ass day today! No slacking and the longest warm up ever.
Warm up:
  1. run a lap (1/3) mile
  2. 50 wall balls
  3. 50 BSU
  4. pvc lifts in everyway multiple reps
  5. imaginary kettle ball lifts too LOL (everyone was we must look like idiots from the outside lifting without weights)
SWOD #1:
2 minutes AMRAP (as many reps as possible)
  1. Shoulder to Over head (45lbs)
I did 20 reps
WOD:
5 rounds of:
  1. 10 KB snatch (18lbs)
  2. 5 burpees
  3. 10 toes to bar (knees to elbow for 1 round then BSU for the last 4 rounds)
TIME completed: 7 min 54 sec
That was tough I love the weights, but it tires you out. Imagine the class starts @7pm. The WOD took about 10-15 min to set up talk about etc. So it's about a 35-40 min warm up. 







I did 20 of these in two minutes.  Shoulder to over head Now guys don't be harsh I'm just a girl I cannot lift  like you all.


Well, Chow chow for now.

Wednesday, January 18, 2012

Wed 1/18/12


 Today was a good day. I felt like we needed a well deserved light day. We all work very hard. I was feeling bad anyway and I almost didn't go, so that was a blessing to me. 
The warm up:
  1. 2 min jumping jack
  2. 1 min double unders (jumping jack)
  3. three sets of 10 for the following
  • push ups
  • butterfly situps
  • squats
Them multiple stretched with the PVC
The WOD 4 sets of
  1. 10 front squats I did 45 lbs
  2. 10 HSPU I did modified handstand pushups with knees on box and push up to floor. 
My TIME: 5 min 53 sec.

Now there were those Crazy guys who just love the whole work out thing and did an extra WOD after class. You know what I have to say about that. You SO CRAZY!!! LOL

Tuesday, January 17, 2012

Tues 1/117/12

When I came in tonight it was TOO QUIET. TOO EMPTY.....
That is like the silence before the storm.  All I can say is that we finished 15 minutes early and I left as soon as possible. I felt horrible after class. It was push push push tonight. High intensity all the way thru.
Warm up: 
  1. 1 lap (1/3 mile)
  2. stretches
  3. jumping jacks
  4. high knees
  5. butt kicks
  6. mountain climbers
WOD: #1 I call it DO and DIE 
3 shuttle runs - I have no Idea what the distance total was for each suicide run, but there were 5 cones, so sprint to 1st cone and back to the begining, then past the 1st cone to the next cone and back to the beginning etc. 5 times(5cones). That was 1 round
Repeat this for a total of # ROUNDS.
After that I was dead tires. My lungs were burning and I felt terrible, but that was not the end. 
On to WOD #2: 
10 minutes AMRAP
  1. 10 KB swings
  2. 10 grasshoppers 
  3. repeat 1 & 2
  4. repeat 1 & 2
  5. repeat 1 & 2
  6. repeat 1 & 2
  7. you get the picture right?
I did 9 reps. Dying in he process. My lungs and throat were so icy cold from breathing so heavily. 

A Killer WOD today. 
NIGHT! 
 Chow chow for now 





Wednesday, January 11, 2012

Wednesday 1/11/12 I think they wanted to give us heart attacks

As you can see in my odd title today, yes I think they wanted us to die on their floors today.
I was so intimidated when I walked up cause the 1st thing I saw was one of the 6 O'clockers on the ground outside on his back sweating bullets. I knew right away that today was going to be Hard as Hell!! Then when I walked in the doors and saw the boxes lined up in the middle of the gym I knew that today's WOD was going to suck big time. 
I was already so sore from Monday and Tuesday. So this is what I saw at the end of the 6 O'clock class. Yes another one laying on the floor. There were actually several of them around on the floor, so I was scared. Oh boy that's all I can say. 
 So let's get to it. 
The Warm up:
  1. Lots of stretching which I really needed cause I am so sore from the past 2 days! When we had to do a squat it was so funny everyone groaned. All pain i guess.
  2. 400 meter run
  WOD: (adaptation) great name huh?
  1. 800 meter run including the stairs which is in the photo to the left I so paced myself.
  2. 30 wall balls I am not sure why I hate these maybe cause throwing that heavy ball and going down to the squat and standing up to throw again. That ball gets so heavy
  3. 30 burpees Everyone hates these. My knees feel so sore
  4. 30 box jumps ugh
  5. 20 pullups thank god for the bands
  6. 20 push ups my knees ouch
  7. 20 BSU (butterfly situps) I love those ab matts
  8. 50 dbl unders or 150 single jump ropes jumping is hard work
AND WE HAD A SURPRISE!!! GUESS WHAT THE SURPRISE WAS??!!!
Yeah a great one, do all of the above one more time!!!
yeah twice Jaime tells us. Thanks coach! as if we weren't dying already.

Dbl unders in the back jump
anticipation for class to start


BSU



Thanks Crossfit Fortress!! You make me sore!
chow chow for now

Tuesday, January 10, 2012

Tues 1/10/12

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Day 2 after my month break and I remember this feeling. Pain pain and more pain. Boy it has been a while since I felt so sore. I know for a fact that tomorrow I am going to be crippled. Todays WOD was all about lifting and strength. I am sore today WHAT ..... I think I might cry tonight about the pain so I don't waste my time crying about it in the morning. I think I am going to need a few extra minutes to get ready tomorrow. My shoulders hurt, my biceps are tender, my thighs are hurting and my buttocks (he he) are sore too. 

Warm up :

400 meter run
Of course I forget the names, the guy who made lifting a winner for the US?? I don't remember. 

G WOD: 2 rounds of
  1. 20 Vsit ups yes they are VERY HARD I suck this week
  2. 10 sec hold Plank I really like this one, really effective for my core
  3. 10 sec hold L-sit how is this even possible? I tried so many times to get my legs up and it was IMPOSSIBLE
WOD: 5 rounds of 35lbs for each lift
  1. 9 dead lifts lift lift lift
  2. Hang snatch I felt like She-ra ugh!!!
  3. 3 OHS (Over head squats) Good for your A$$ buttocks. I actually enjoyed this WOD :)
My Time 8 min 39 seconds
So I heard a funny story about the 6 O'clock class so the coaches always want to make sure your techniques are right and the weight is good for you. They come by to check everyone. So the coach was checking Hang snatch and tells one of the girls "Let me see your snatch" How funny is that?!!!! Please forgive me LOL.
Now in my class 7 O'clockers. I love it!! They never stop talking and joking. I so enjoy myself in class. They make it go by so quickly! 
So I forgot to mention yesterday was the 1st 101 class for the new year and usually they have 5-12 people in that class (101 is a 2 week class to teach about crossfit and techniques). This week there must be about 20 people!! Way to got to make a great new years resolution!!! I hope they stick to it!! Good luck Resolutioners!!! and WELCOME to Crossfit Fortress!
 Chow chow for now



Monday, January 9, 2012

Monday 1/9/12 back after 1 month out. Whew

So I have not been to Crossfit since I think the 8th of December. I was pleasantly surprised to see some awesome upgrades to the gym. It looked like Santa visited the Fortress for Christmas!
So to my surprise we had a special Client Appreciation day and had a DJ during out workout!!!
 DJ with the MAC!
He was so awesome! Here is a peek at crossfit before/after the WOD tried to keep faces out. I think I will do more video uploads since I get there early and I can show you how class is. The quality is not so great and no class is going on it is in between classes.

So back to business
Warm up:
  1. super funny, get a partner and with partner sitting on floor legs straight out and both arms aout the sides, the other has to jump over each arm and leg (3 jumps = 1). So 10 going around in one direction and 10 going back abound the other direction. Funny cause I thought my partner was going to jump on my arms. I was nervous. LOL When it was my turn I realized how hard it was to keep jumping over those high arms. 
Next was
  1. 10 pushups
  2. 10 butterfly situps
  3. 10 squats


Today's WOD
WOD: “3 MIN AMRAP, 4 STATIONS”
  1. 3 min wall ball (20/14) wall balls SUCK!!!! (14rx) 
  2. 1 min break  loved it! 
  3. 3 min kb swings (53/35) not too bad 
  4. 1 min break thankful for it!! 
  5. 3 min box jump (24/20) so afraid I will eat the box with my shins and my face 
  6. 1 min break just a little longer pls
  7. 3 min SDHP (sumo deadlift ?? press?) I forget these names all the time. (45lbs) I went light cause it has been 1 month. I sucked at this today. I need to FOCUS!!!!!
My total count was 119 moves for all stations. That was the lowest reps for the class :[

<My medicine ball 14 lbs I think

<My kettle ball

<My bar 45 lbs
Chow chow for now!!!

Wednesday, January 4, 2012

Sorry have been on a break

So I know I haven't updated my blog in a couple of weeks. I went on Vacation. We went to Orlando and checked out Ice, Sea World, LegoLand and Mickey's Very Merry Christmas Party. 
Then Christmas with the family the following week and New Year's the week after that which was an awesome BLOCK PARTY with my wonderful neighbors! (3 weeks)



Ice @ Gaylord Palms. Everything carved from Ice 9 degrees
Sea World





Leogoland





I was going to start this past Monday, but it was so cold and I do a baby swap with my other half cause he does the 6 O'clock class and I do the 7 O'clock class. I didn't want to take my daughter out at that time cause it was so cold, but it will be warming up next week and will be getting back on the grind!!!  I can't wait for the pain to start up again. I know I will have a tough time, but I am getting mentally ready for it. Wish me luck!!!

Chow chow for now!!!