Wednesday 2/29/12 Leap day! no PR's

Well first I just wanna say my shins hurt from running, my a$$ hurts from squats and my abs hurt from butterfly sit ups. Not only that but today I hit my hand really hard on a chart rack at work. I thought I broke my hand cause I was swinging my hand and BAM! It was throbbing so bad for a couple of hours, I was even waiting for the x-ray company to come in so I could get one done, but didn't want to stay. It is still tender, but I worked out anyway. Didn't want to miss out. So here is my cheesy pose before going to crossfit. LOL I love my new shirt!!! Got to support it!! 
So Manny asked me to give a cheesy pose so here you go! Look no love handles here. 
           So here we go!                                                                 Kiss my WOD!!!

Warm up:

1. Take a lap! more running!!!!! my legs should be toothpick by now but they're not
2. high knees
3. 3 burpees
4. but kickers
5. 3 burpees
6. mtn climbers
7. 3 burpees
8. PVC stretches
9. more stretches

WOD: Helen

1. 400 meter run could we run any more? my shins hurt like hell! I need a intsy wintsy break from the running thing (pretty please)
2. 21 kb swings upped my weight to 29lbs/12kg I increased and I didn't go down to the smaller weight during the WOD! yup!
3. 12 pullups 1st round with green band (50lb resistance) 2nd round half green only other half green and red band. 3rd round green & red band

3 rounds

My time 12 min 31 seconds

I don't think I have sweat so much in any class! This one I felt the sweat dripping down my back. It was so stuffy and hot in there. The running actually let you cool down in between rounds. Love how I go to torture myself, but I have a good time, can I say it again? Everyone in my class is great!!! Laughing and too much fun!

So I went to look up the WOD "Helen" and apparently not all WODs are after real people.... They have many WODs named after women "the girls". There are THE BENCHMARK GIRLS and THE NEW GIRLS. Then there are THE HERO WORKOUTS, named after Hero's who have died in the line of duty. Police officers and mostly military men and women (actually one woman)

Today's WOD was after a BENCHMARK GIRL (HELEN)

Well until tomorrow

Chow chow for now!!

Check out the Crossfit Fortress webpage and FB page below. 

http://crossfitfortressmiami.com/

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

Tuesday 2/28/11 Week of PR

I am excited for this whole week. I want to see if I am better and improving. Only the numbers will tell.... so I was at home before I left and though damn I hope it's not the mile. If you have read any of my prior posts you know how much I hate the dreaded "mile". I said I need to go so suck it up! (I went)
First this was my neck this morning at work. After those back squats yesterday. Imagine we had the neck pads too. If not it would be black and blue probably.
Anyhow on to the week of PRs.


Warm up:

1. Lots of stretches warming up those legs (uh oh)
2. Butt kickers
3. High knees
4. Take a lap a lap? really? we're doing the mile today... ugh. This is a repeat of the last time I did the mile, run a 1/3 of a mile to do a mile
5. more stretches with pvc

WOD:

1. 1 mile this is a repeat in my complaint about the MILE. talking to self "you can do it" "don't be the last one" "don't give up" I can say at least I wasn't totally winded by half way thru. That came a little bit further in the run. I was behind some chatterers. I always wonder, how can you talk and run at the same time. I guess it's because they can do more, cause if I tries to talk and run I think I would pass out and someone would have to go get a tow truck to pull me back to the gym. Anyhow I made it in better time than before!!! Even though it still felt like forever. YIPEE!!!
2. 2 min pull-ups AMRAP Ok now I usually do it with the black band which is 100lb resistance which I was told. This time I did it with the green band which is 50 lb resistance. Right there is my 1st step. I did a torturous 18 reps in 2 minutes. I wanted to completely give up after 8. I did a total of 18 reps. 

So to summarize  here are my comparisons below:
 Oct 2011          Nov 29, 2011      Dec 5, 2012       Today Feb 2012

Mile  12min 55 sec        9min 28 s         9min 20 sec     9min 4 sec

Pull ups n/a                                                  18 with 50lb resistance band

Overall I did pretty well I increased my running time and I decreased the amount of resistance needed for my pull ups although it was nearly impossible, but I couldn't do it with the green bands before at all. So that says a lot!!!
Crossfit!!

Blogging late, but Better late than never, Until tonights Crossfit Class

Check the out on their webpage and FB page. You can see some pics from our Spartans there too!

http://crossfitfortressmiami.com/

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

Monday 2/27/12

First I would like to congratulate all my Crossfit Fortress Spartans for doing the race this weekend!! I wish I was there. I looked it up on youtube and thought it would be so fun!! Of course hard as hell, but fun. Hopefully next year I can do it! I need to build up my endurance.
I just loved looking at all the pics from the Spartan Race.
On to the WOD


Warm up:

1. Stretches
2. Jump rope
3. Butt kickers
4. high knees
5. Jumping Jacks
6. Run a lap (1/3 mile)

WOD:
This week is the week of Personal Records
2 min AMRAP

1. Air Squats burn burn burn hurt hurt hurt  that is some serious burning going on. 79 reps
2. BSU (butterfly situps) up down lol I just love ab matts. Wish I would have invented that one. 40 reps
3. Push up hand release I suck @ this, but have a huge improvement. 63 reps
4. Back squats starting weight 75lbs all reps x3 max. My max weight 115lbs.Thanks to Silvio who is always pushing us to be the best and do our best. 

So to summarize  here are my comparisons below:

                  Start date Oct 2011         Today Feb 2012

BSU                                                 35                                    40
Air squats                                      47                                    79
Push ups                                        45                                    63
Back squat                           105lbs 1 rep                    115lbs 3 reps


Pretty good I think!! It's only been 4 months. IMPROVEMENT made! Let's see whats next. I am really proud of myself. I have missed some time here and there, but I know I will get better. I love how everyone in class is so positive and how we all have a laugh. Loving CROSSFIT!!! I encourage everyone to try it! I have a few friends that have joined in other crossfit gyms and they say the same thing too. It's addicting!

Check the out on their webpage and FB page. You can see some pics from our Spartans there too!

http://crossfitfortressmiami.com/

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

Thursday 2/23/12

I am in so much pain today. Achey achey achey. Is that how you spell it? When I get out of bed or stand up I feel broken. Pain pain go away come again another day. (Please) 
Ok on to the 
Warm up:

1. 1 lap 1/3 mile
2. 2 rounds of 

• 5 burpees
• 10 air squats
• 15 BSU

      3.  20 PVC pass thrus & skin the cats both directions
      4.  Practice lifts for the WOD

WOD: 
7 minutes AMRAP


Snatch/Burpee Ladder jumping over bar


1,1  2,2  3,3  4,4 etc


I did 6 rounds and started my 7th.


This seemed quite complicated to grasp I felt like a dummy. I kept asking ok so do we do it like this? LOL Whatever right. Honestly my arms, shoulders, legs and everything else is killing me. I am too tired to write about today really. 
Won't be going again till Monday that is if my body lets me go. I am so beat, a very tough week in Crossfit!
To all of Crossfit Fortress Spartan competitors, good luck in the SPARTAN RACE this weekend!! I wish I could go, but I am working and my son has an audition on Saturday too. I can't wait to see all the pics that will be posted after the race. 
8 miles of obstacles Fantastic!! Good Luck!!

http://www.spartanrace.com/florida-obstacle-racing-super-spartan.html
http://vimeo.com/benmcdonald08/spartanrace2011

Spartan Race™, the global leader in Obstacle Racing since 2005, was designed by seven insane ultra athletes and a Royal Marine. If you have tried trail races, mud runs, tough mudder runs, or a warrior dash, it's time to step up to a brutal Spartan Race obstacle course. You can tackle a Spartan Sprint, a Super Spartan, maybe even attempt a brutal Spartan Beast, but only a few of you will have the heart to graduate up to our Death Race; the world championship of obstacle racing, and an endurance race like NO other. Are you unbreakable?

Why Spartan? Because the Spartans were tough as nails. Why race our obstacle course races? Because we all thrive under pressure, survival of the fittest. Our goal is simple... to get you off your couch, throw you in the mud & trails, and feed you one tough endurance event day that will be the adrenalin rush of your life.

An obstacle course race is designed to test your resilience, strength, stamina, quick decision making skills, and ability to laugh in the face of adversity. We want to own obstacle racing and our unique obstacle course trail races will demand every ounce of your strength, ingenuity, and animal instinct.

You will understand at the finish line... but don't wait to sign up as our races do sell out!

Wednesday 2/22/12

After yesterday I was walking like I was in pain. At work whenever I went to sit, I felt the soreness in my thighs and butt. Then when I went to stand I felt it in my thighs and butt (ouch). It took a couple of steps each time I got up to loosen up. Then doing all that paperwork my shoulders felt like it was tightening up. Ohhhh CROSSFIT! how you linger into my days....
On to the 
Warm up:

1. Run a lap
2. high knees
3. butt kickers
4. jumping jacks
5. Adaptation 3 rounds

• 20 burpees
• 20 squats
• 20 BSU

Thanks Jaime!


WOD: "Josh"

1. 21 Overhead squats (35lbs)
2. 42 pull ups
3. 15 over head squats
4. 30 pull ups
5. 9 over head squats
6. 18 pull ups

I did only the 35 lbs for my over head squats, but after class I tried to do Rx which was 65lbs and I could have done it. I felt like I messed up or was being too lazy. Next time I know that I can do Rx. I hope I remember. 
The pull ups on the other hand are a nightmare! My arms felt like they were going to fall off after class. I wish I could learn the technique for the pull up, cause I suck at it. 


Well I noticed that a fell cross-fitter Armando made a note about the name of our WOD "Josh" Telling us about where the name came from his FB Quote-
"Armando Hernandez Hero WOD's are no joke!
In memory of SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq."He inspired me to look up what all the names meant. So I did some further investigating and found this pic of Josh. Thanks Mando for the history lesson!


Well until tomorrow


Chow chow for now

Tuesday 2/21/12 What in the???

Before I start today...
Yesterday I was getting ready to go to crossfit and found out there was no 7 O'clock class. Soooo my neighbor and I wet running. We did a quick mile around the lake close by our home. We use to run around there all the time before we started crossfit. I always dreaded the run because it seemed to take forever. 3 laps around the lake is 1 mile. Yesterday it felt like it was the fasted mile I ever ran. I didn't tire out so quickly and I felt good. I was SUPER SURPRISED!!!! After the run I felt like an old lady though, cause my right hip was so sore. Even when I woke up this morning my hip was still hurting. That's my arthritis starting (j/k). Anyway on to today!

Warm up:

1. Run a lap (1/3 mile)
2. Jump rope 3 min
3. Dbl unders 1 min
4. Butt kickers across the gym and back
5. High knees across the gym and back
6. bear crawls across the gym and back gross floor
7. long jump burpees across the gym and back gross floor
8. a crap load of practice lifts with PVC for our WOD today

So I call this the DEATH WOD! Yes that's my name for it!


Death WOD:

1. 21 SDHP (sumo deadlift high pulls) This was hard as hell
2. 15 Pylo push ups push up with clapping hands after each HARD
3. 9 pistols used the rings for help HARD
4. 21 power cleans (45lbs) not to bad, but 21 of them HARD
5. 15 HRPU (hand release push up) yes I put my face on the disgusting floor for a little break
6. 9 pistols UGH HARDER
7. 21 front squats (45lbs) cramping in my legs going on grunting with each lift
8. 15 jumping air squats faster you do it the faster it's over, JUMP!!!
9. 9 HSPU handstand push up (me knees on box) face kissing the floor
10. 21 thrust ups (35lbs) had to drop weight too hard and my shoulder is not 100% yet either
11. 15 air squats faster te better, get it over with
12. 9 HSPU (me knees on box push up) Thank GOD it's OVER!!!

Now you see why I called it the death WOD???? I think he wanted us all to be laid out on the floor! WOW that is all I can say!!

My time

Wed 2/15/12

There was no WOD yesterday. I guess coaches need love too. :D
So today was a quick one
not too much to babble about
Warm up:

1. PVC stretches
2. high knees
3. butt kickers
4. mtn climbers
5. jumping jacks
6. 3 sets of
7. 20 air squats for some reason these were really hard today
8. 5 burpees these too I guess back to back makes it harder

WOD:
2 rounds of 

WOD:

1. 400M run no stairs yea!!!!
2. 20 box jumps  almost broke my face once again! caught myself thankfully
3. 400M run
4. 20 Medicine Ball clean 

My time was 10min 35 sec

Crossfit-Fortress FB

http://crossfitfortressmiami.com/

Monday 2/13/12 Deadlift day

So after taking almost a week off here we go DEADLIFTS!!!
I felt a really bothersome pain in my right shoulder from the week before last. I went last Monday, but my shoulder was still bothering me really bad. I couldn't lift it even at work using my pen to write was a nuisance so I decided to take the rest of the week off last week to let myself recuperate a bit. I was hesitant to go today too, but I did feel better and I did not do certain moves that cause me a bit of pain to my shoulder by either over stretching or pulling it. Overall I felt really good and the WOD today didn't feel like it put any strain on my shoulder since the movement that was bothering me was lifting over my head and we didn't do that today except during warm up which I avoided doing.
So with that said lets move on!!
Warm up WOD:

1. run a lap with the stairs
2. 20 push ups (I did modified on knee to put less stress on my shoulder)
3.  20 BSU (butterfly situps)
4. 20 Air Squats
5. 2 min jump rope
6. 1 min double unders (I am getting a little better. I can do a few at a time without stopping)

WOD: 
3 rounds of

1. 10 dead-lifts (Rx women 165lbs) I did a little more that last time I did 115lbs
2. 200 jump ropes or 50 double unders (I did 200 since I can not do the double unders consecutively)

My time was 10 min 52 seconds with my new weight of 115lbs!!

Yellow 25lbs each
Black 15lbs each
Green 10 lbs each
Bar 15lbs

 CrossFit Fortress

FB page here 

 Chow chow for now

Monday 2/6/12

Today is painful Monday. I am still trying to recover from last Thursday. My right shoulder has been sensitive since  then. All weekend whenever I moved quickly or had to do anything I complained like a baby about it bothering me. I was debating on whether or not to go tonight and almost didn't, but I figured I could do something else if needed. They are really good at modifying a work out for you most of the time.

Warm up:

1. Jump rope 2 min
2. Dbl unders 1 min
3. run in place/ pushup
4. run in place/ BSU
5. run in place/ mtn climbers
6. stretches pvc

WOD#1:

1. Sprint to manhole (<400) including stairs
2. 12 box jumps
3. repeat #1 but backwards then sprint back from manhole 
4. 12 box jumps

WOD #2:

I did all my exercises with only 35lbs, cause of my shoulder

1. 1 min Power cleans not to bad. I really couldn't focus too much I was thinking about my shoulder too much (17 reps)
2. 1 min rest
3. 1 min Front squats no bad at all, did 20 reps
4. 1 min rest
5. 1 min shoulder to over head this was the one I was afraid of. I was very hesatant to do this one and I did not lift as I should, but thankfully was using  only 35lbs. I did only 10reps. I was slow and very cautious. I had a few moments that was uncomfortable, but continued. If it would have been painful I would have not done the exercise at all.

Over all tonight's WOD was good considering. It was a fairly easy night. We were suppose to use heavy weights, but since I couldn't I was an easy going night. Only issue is it was like a steam house in there. I don't know if I ever mentioned this, but there is no air conditioner in there. Well it looks like there is suppose to be, but they surely do not use it and there was absolutely no breeze going thru there. Even though it was an easy night it was a very sweaty night too. yuck...

 

Chow chow for now

Check out their pages below

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Typing this 2 days later,This is from Thursday's class
Today was a great WOD. At least it didn't include a ridiculous amount of running.

Warm up

1. run a lap 

3 rounds of 

1. 5 push ups
2. 10 BSU 
3. 15 squats

stretches

on to the WODs

WOD # 1

3 min amrap

1. T2B/KTE/BSU  I did knees to elbow. I did a lot better than before. I have improved. I think I couldn't even do 5 before. I did 20

(at least 10 min break to start second wod)

WOD # 2

3 rounds of 

1. 400 run including up and down the stairs
2. 8 squat snatch (135/95) I did 35 lbs. It is really hard to squat with that weight over your head!! It bothers my shoulder. and actually since I am writing this a few days later my right shoulder has been killing me. I am glad I have a little break til Monday!

I only did 2 rounds and was starting my 3rd round and was not able to complete my last one due to some events occuring @ class today. Thank you guys for your help! That's ok There is always Monday!!! 
I didn't get a chance to take a pic of the wall, but I did get some pics from the 6 O'Clockers. they are blurry cause my sorry camera on my phone, I should bring a real camera to class. 

She is so awesome! She is like pit bull. Strong as hell

Saved the best for last LOL!!! Look at my ridiculous self!! Nice awkward squat. I felt I was doing it right, but I doesn't look right. They should put mirrors in there so we can see how we look and can correct out styles. But I could be on the way down or onthe way up from the squat too. Let's just say that's it!! LOL

Wednesday 2/1/12

So yesterday was burpee hell and to day was Kettle bell hell.

Warm up:

1. of course run a lap
2. high knees
3. but kickers
4. soldier kicks/walks (i forget names)
5. more high knees
6. High jumps
7. more butt kickers
8. maybe more, but I can't remember
9. stretches with pvc

 WOD:

3 rounds of 

1. 6 goblet squats (1.5/1) these are squats holding Kettle bells
2. 6 snatch
3. 6 TGU Turkish get ups??? this is a killer! You hold the weight over your hear with one arm and go down to the floor and lay on your back while holding it up in the air and get back up with each arm. I almost dropped on the left side. My poor face
4. 6 KB swings 
5. 6 SDHP Sumo deadlift high pull
6. 3 burpees
7. 3 rounds

Everytime I pulled the weight up it hit my arms/wrists. Just a little reminder that weights are no joke. Some little bruises from them hitting my wrists on the way up over my head. 

 old pic, but this is how the

weight hit my wrists.

Man look how big

my arms were.

WOW!

My time 10 min 4 sec.

Chow chow for now

http://crossfitfortressmiami.com/

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