Monday 4/30/12 CHIPPER & almost time for the Down and Dirty mud run

Today is a day that I thought I was going to fall over. Way to start out the week!! They tried to kill us today at the Fortress. But I survived!! It has been raining here for 3 days straight, if not a downpour at least a constant drizzle. That didn't keep me inside I kept going and showed up!! That is dedication! 
Warm up:

1. Jump rope 2 minutes
2. 30 sec push up
3. Jump rope
4. 30 sec BSU
5. Jump rope
6. 30 sec Air squats
7. Jump rope double unders to end the warm up

WOD:

1. 800 m run so it's been a while since I ran this much. I know I will be in pain tomorrow at approximately 2pm exactly! right around the hip joint area.
2. 50 Air Squats after running these sucked! UGH!
3. 40 Burpees these were the hardest Burpees I have ever done! I couldn't even jump after them! can you say O L D!
4. 30 pistols going down was easy it was coming back up that was the killer!! Thankful I had something to hold on to
5. 20 HSPU of course modified for me knees on a 24" box with push up to floor. yup upside down
6. 10 pullups I was numb after all of that so piece of CAKE! of course the double bands didn't hurt either :) 
7. 800 m run This was the point I felt like I was dying and couldn't breathe. GOD help me is what I was saying.

My time was 18 min 5 sec
I just love when I come home after a terribly hard WOD and say to myself "I did it! while many others are just sitting at home watching TV and eating, I am committed!"
At least I survived and will come another day!!!


So this weekend is my obstacle course comp. So excited and terrible nervous at the same time. I am hoping to not be left behind since this will be my first and I am the least experienced with this. I hope I can keep up. And at the same time not hold EVERYONE else up either. 

5K obstacle course my 1st one!!

http://www.downanddirtymudrun.com/event-cities/miami/

Obstacles:

5 foot wall climb

8 foot ladder wall

Tunnels crawl thru

4 foot Low wall

Inflatables 20 feet high slide down the back side

10 foot High wall with climbing holds land on a 6 foot platform then jump to ground

Slippery mountain climb with rope

Mud pit crawl under flags to finish

Inflatable

high wall

low wall

slippery mountain

tunnels

mud pit

Be ready!!!

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

Thursday 4/26/12

What a funny class today. We were nothing but giggly and it just kept getting better. 


Warm up:

1. Jump for 3 minutes
2. take a lap (1/3 mile)
3. PVC pass thrus
4. PVC skin the cat left and right
5. practice lifts for the WOD

SWOD:

1. Squat snatch 2 reps 5 times each. (55lbs) we worked in pairs I worked with Michy. Well she did the 55lbs. I couldn't do the lifts today. Every time I attempted it m left shoulder was killing me. I attempted several times and decided this was not for me to do today. So actually Michy did 55lbs total of 10 reps
2. Snatch pulls 2 reps 3 times each (85lbs). (this lift it lifting the weight from the ground up to your waist and shrugging your shoulders, not bending the elbows) that's the lift. The bar never goes higher than your waist/pelvis. So! we could not get this technique down. WE ladies tried and tried and tried and tried. We just couldn't do it right. It took us forever to do it correctly. Andy showed us the technique so many times and we just couldn't get it. We practiced again without the bar and with the bar. So here's the funny thing. Michy was up and doing her round when Andy the coach was showing us the technique and helping Michy with the lift. So he grabs the bar and she was suppose to do the lift in progression, 2 steps. Step 1 lift from floor to above knee. Step 2 rock forward and straighten body and shrug your shoulder to shrug the weight up. She does the entire motion and Andy's hand was right on the middle of the bar the whole time. So Picture the description above in parenthesis, and Andy's hand holding the middle of the bar. Basically his hand got stuck for a moment in the wrong place cause she did all the movements all at once. It was hilarious. We could not stop laughing and Michy was just like nothing happened. She said our faces were priceless. Poor Andy was so professional and was like umm you were suppose to do progression (step by step). The other girl was like can I do that? LOL for real. Oh my Gosh I just died. I hope you could picture what I was saying. 

So before all of that happened we all argued about the reps on the board. Cause the coach says 2 reps 5 times each. The board reads to me 5 reps 2 ties each. Oh man, this was like a 5 minute discussion with all of us ladies and Andy. That was the start then the SWOD. Hilarious!! Moving on to the  WOD


WOD
7 minutes AMRAP
1-1, 2-2, 3-3, etc. 
1 HSPU 1 pistol, 2 HSPU 2 pistols, etc.

1. HSPU (hand stand push up/ knees on box and push up on ground)
2. weighted pistols (I did no weight and holding bar)

I did about 8 rounds a total of 84 reps.
My thighs have been killing me lately so this is either going to make it worse or just kill the pain away. So far I think it tricked my body to have less pain. Anyway thats the "Blog" of the day. A day or 2 late, but here it is!! 
 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

Tuesday 4/24/12 Pain pain today

I am in so much pain today. It started right around 2pm today. I was sitting at my desk at work and got up and my thighs were yelling at me! Oh my goodness! Back to that old lady feeling again. 
Warm up: 

1. stretches and warm up our joints (you know we old people need it LOL)
2. run a lap (1/3 mile)
3. Jump for 2 minutes
4. double unders 1 minute I did a few at least today
5. 2 rounds of 

• 5 push ups
• 10 BSU
• 15 air squats

    6.  10 PVC pass thrus
    7.  10 skin the cat right and left


SWOD:
Power cleans  5 reps 2 times (I did 75lbs)


WOD:

1. 40 grasshoppers (like breakdancing LOL)
2. 20 deadlifts (115lbs)
3. 20 grasshoppers
4. 10 deadlifts
5. 10 grasshoppers
6. 5 deadlifts

My time: 4 min 26 sec 
 My body hurts today. The stretching oh my goodness, my thighs hurt, my shoulders hurt and feet hurt, my forearms hurt, ugh... Well no Xfit tomorrow, got class and I can recuperate too. You know I got home and I said to the hubby, "we are getting old, we ache and hurt when we walk. We exercise to stay young and healthy but we act like a bunch of old people cause the exercise makes us limp and hurt". 

 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

Monday 4/23/12 4 WODs in 1 eek!

So I didn't post my Thursday WOD, but I will put a pic of what we did at the end. Today when looking at the wall I thought was someone confused when they wrote this down? LOL. I was like really? but then again I frequently say "really?" when I look at the wall. 


So warm up was:

1. 3 minutes of jump rope he always sneaks in extra time with the jump rope. Silvio says "START JUMPING!" then starts the clock after you have been jumping for a few. Sneaky sneaky
2. 1 minute of double unders  couldn't do one today. my body did not want to be in the air.To much gravity today
3. 2 sets of 

• 5 push ups
• 10 BSU 
• 15 Air squats

     4.  PVC stretches

•  10 up and overs 
• 10 skin the cat right
• and 10 left

DONE!
Today we had 4 WODs in one!!! WHAT!!

SWOD
Back Squats 1 set of 20 reps 60% of max. NonStop
I did 85lbs. Video below


WOD #1: 5 minutes AMRAP

1. 10 wall balls (10 lb ball)
2. 10 burpees

I did 4 rounds


2 minute break
WOD #2: 5 min AMRAP 

1. TGU (Turkish Get ups)

I did 26  reps with an 18lb kettle ball. (LOOK AT IT!!!)


2 minute break
WOD #3:  5 minutes AMRAP

1. 30 Double unders or 120 single (jump rope) I did singles of course
2. 30 Toes to bar or knees to elbows. (I did knees to elbows and knees to chest) WHEW!! 

I only did 2 rounds

Steph she may be small but she is so strong!

That WOD was a killer for real. Long and tough! I love it though. Am I crazy. We had a good time. Everyone is great and always pushing each other. Awesome! You go girls don't give up! When I say I can't, they say you can!! Thank you ladies!   

Me doing my 85lb back squats nonstop with Silvio spotting me & Krizia doing the same. We all did a great job!

Last Thursday

see pics

my time 5 min 48 sec 

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

Tuesday 4/17/12 WOW what a WOD!

Guess what!!!!! no running today!!!!!! WooHoo!!! Super duper happy! Have the coaches been reading "the blog"? or is it an insey winsey coincidence?? Who cares NO RUNNING!! twiddling my fingers and tapping my toes :)


Warm up:
PVC stretches and practice lifts for the WOD


Yup that was the warm up!!! NO RUNNING!!!


SWOD:
   1.  Power cleans 5x 1 rep each @ 80%
I did 35lbs, 65lbs, attempted 85lbs (nope), 70lbs, 70 lbs, 85lbs
   2.   Clean Pulls (heavy) 3 sets of 2 reps each
I did 95lbs, 105lbs, 115lbs


WOD:
21, 15, 9 reps

1. OHS (over head squats) (115/75) I did 55lbs for both lifts
2. SDHP (sumo deadlift high pulls) (115/75)

My time 7 min 46 seconds but it seemed like 15 minutes.


The WOD was hard work! I was sweating so much. I felt the sweat dripping down my back. After the WOD my hands were trembling for a while. Whew! That was so awesome!! 
Learned a few new tricks to lifting better. Thanks Silvio!! Thank you Mimi for the pointers! I could use all the help I can get:)

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

Monday 4/16/12

Ok I know this is slow poke entering here. 
at least I am still doing it. 
Monday 3/16/12
Warm up:

1. Take a lap (1/3 mile)
2. Jump rope till everyone inside
3. Jump 2 min
4. push up 30 sec
5. Jump
6. BSU 30 sec
7. Jump
8. Air squats 30 sec ( that was hard after all that jumping)
9. PVC stretches and warm up for the WOD

SWOD:

1. Snatch 5 reps 1x each 70-85%

35lbs, 65lbs, 75lbs couldn't lift it went back down to 65lbs for rest of reps


     2.  3 rounds of Back squat hold 3-5 seconds 2 reps (low squat and parallel squat)
75 lbs, 95 lbs


WOD:

1. 400 m run with stairs I am telling you running SUCKS!!!! I don't think I will ever think it is ok to run! That is definitely my enemy. It is a LOVE/HATE relationship. I know it is good for me and keeps me in shape, but hate the task cause it hurts my shins after for 2 days! AND hate with a passion too!!
2. 15 C2B or pull-ups (green band for 2 rounds and green+red band 2 rounds)

4 rounds


My time a Torturous 14min 18 seconds. 
Let me tell you I am so proud of my girls (and guys) in the gym. They are kick ass girls (and guys)!! We all work together and push each other to never give up and do well!!! It makes it so much better!! You ladies know who you are! Thank you for staying positive and making it a fun place to be. Oh and yes the coaches too!! Crossfit is so worth it!!!!!! a great group of people!

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

Thursday 3/12/12

OK so this is a few days late, but I have a hectic life. I don't know how i have kept up so long. Between working full time, working out as soon as I get home and getting home for the last round at a little after 8pm and now with school and studying too?? Oh gheeze. So here is what I kinda remember. This is why I try to do it as soon as I get home, cause I have a memory of a fly. (NONE)

Warm up:

1. Jump 2 min
2. double under 1 min

2 rounds

1. run 2nd island (don't know distance) 100 m??
2. 10 push up
3. 15 BSU
4. 20 air squats

PVC warm ups & practice for WOD


WOD: 
Open games #3 = 18 min AMRAP

1. 15 Box jumps (24"/20") I did 20" for 3 rounds 18" 1 1/5 rds
2. 12 Push press (115/75) I did 45 lbs
3. 9 T2B I did knees to almost elbows

I did a total of 5 rounds, plus 15 box jumps and 12 push presses did not complete last 9 for a completed round.
All I know is that I did it even though I wasn't feeling well. I feel pretty good about my performance. 
Although as I am typing this... a few days later I feel like I am definitely coming down with something. Time to take some Vitamin C! 
It's almost time for the 

5K obstacle course my 1st one!!

http://www.downanddirtymudrun.com/event-cities/miami/

Be ready!!!

Chow chow for now

Tuesday 4/10/12 lifting and jumping

Today I was determined to a better job from yesterday. No negativity today. Positive thinking gets positive reactions. So let's get right into it:


Warm up:

1. take a lap (1/3 mile)
2. jump rope 
3. 30 sec push ups
4. jump rope
5. 30 sec BSU (butterfly sit ups)
6. jump rope cramping of my feet starting 
7. 30 sec air squats
8. Done! I think or was it more jumping??? Who knows

SWOD:
Snatch Balance 5 reps at a time 3 rounds did 35lbs x2 rounds & 40 lbs last round
(start out with your weight resting on your shoulders then at the same time you go down into a squat, you throw your arms up with elbows locked above your head.) 
It kind of looks like catching the bar with your arm above your head while you are in a squat position, then standing up) 
This is my girly description of the snatch Balance :) you like that huh? 


WOD:

1. 30 dbl unders/100 single jumps I did the singles for each round
2. 15 dead lifts (245/165) my wt 125 lbs
3. 30 dbl unders/100 single jumps
4. 10 dead lifts 125lbs
5. 30 dbl unders/100 single jumps
6. 15 dead lifts 125lbs
7. 30 dbl unders/100 single jumps

My time 9 min 29 sec
Below is my weight I did 125lbs. In the pic below is Naeomi. she lifted her body weight 105lbs. Pretty awesome. I didn't notice till I got home that I nearly did my body weight too. I was just a couple of lbs away from my actual weight. So not too bad huh? I felt good today and felt I performed well. The last set of dead lifts was a killer! I had to talk myself into it the last 5 reps. I don't think I have ever done that many reps with that amount of weight. My butt, back and thighs are going to feel it tomorrow. My shoulders are already sore. and now even more tonight. I always know when my legs are going to kill me when I can barely stand after relaxing when I get home from working out. Today was just like that. 

125lbs my lift

Naeomi 105lbs

NIGHT NIGHT

 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

Monday 4/9/12 WODing with FIRE literally

Well I was really bad last week. I took off extra Thursday and Friday, so I had a whole 5 days off. Bad girl! Well just for that I had a really hard time today. A really really hard time. I felt like my heart was going to jump out of my chest. I just couldn't seem to get it together. I was all over the place today. It was a bad day....
Not only that I was so off I didn't even take a pic of the wall.... Really bad. I was last for everything today. Last in the warm up and last at the WOD. NO GOOD!
Warm up:

1. 1 lap 1/3 mile
2. jump rope 3 min 
3. double under 1 min
4. 20 Burpees this took me forever to do
5. 20 V-ups where did my energy go? What is wrong with me? I couldn't get my legs up. Ugh starting off bad.
6. PVC practice lifts for the WOD
7. Practice lifts with 35lb bar

SWOD:

1. power cleans 4 reps - 2 rounds (70-80% max) 65 lbs for me
2. squat cleans 2 reps - 2 rounds (80% max) 65lbs for me

WOD:
10 min AMRAP

1. 100m run
2. 9 thrusters (95/65lbs) I did 55lbs. I totally screwed up my whole WOD here cause I wasn't doing it correctly. I finally got it right on my 3rd round. I was putting the bar down and wasting all my energy on doing the whole lift (Wrong) insted of squat lift, squat lift. Wasted lots of time there. 
3. 18 KB swings (70/53lbs) I did 26lbs 

I made it 2 complete rounds and completed my thrusters and was thinking about starting the KB swings. 


I was exaughisted!!!! On my 3rd time out for the run even though it was only 100 meters, I thought I was just going to collapse on my knees and just not make it. I don't know what has been going on with me lately. I seemed to be so much more energetic and now it seems like all my steam has left the engine before I get a chance to start. What to do???? I suppose this is what happens when you take nearly a week off. Hopefully tomorrow will be a better day. 
(I HOPE)

Below in the video is Alex kick-en butt as usual. Of course when you try to get a video someone walk by. 
BTW did you see the guy on the right fall back?

This is what I saw on the way to crossfit below (the 1st pic), 

then when it was over the other 2 were what we all got to see!! 

BIG FIRE!! 

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

Tuesday 4/3/12 WOD's are kicking butt

Thankfully I am not sore from yesterday. At least not yet. Today sounded like a great WOD, but I had no idea it was going to be that hard.


Warm up:

1. Jump rope 2 min
2. Double unders 1 min
3. high knees
4. 3 burpees / run in place
5. but kickers
6. 3 burpees/ run in place
7. jumping jacks
8. 3 burpees/ run in place see the trend???
9. mountain climbers
10. 3 burpees 
11. DONE!

GWOD:
*L-sit hold 5 min
hanging from bar. Scale down holding knees above waist. It was so hard!! My hands just didn't want to hold the bar. I could hold my feet up but my hands did not want to hang on the bar. I tried many different grips, but my hands failed me today. I let go soooooo many times


WOD: very complicated one today
3 min rounds

1. 200 meter run I was like oh yeah it's only 200 meters. That crap was hard as hell after doing everything else that followed. 
2. 15 **Inverted Burpees
3. Dead-lifts till time up (245/170) I did 105lbs 
4. 1 min break

4 rounds

• 1st round I did all the inverted burpees and 10 dead-lifts
• 2nd round I did all inverted burpees and 3 dead-lifts
• 3rd round I did 10 inverted burpees and 5 scale down & 2 dead-lift
• 4th round I did 5 Inverted Burpeees rest scale down and 0 dead-lifts

We spilt the class into 2 sessions overlapping each other, but making sure not to run into each other. That was so hard when time was called I just rolled over onto the floor from my burpee and was thankful it was OVER! I couldn't get up! I was exhausted. I don't know how I pushed myself thru to the end.....

* L-Sit - While hanging from the pull-up bar lift your legs to an L shape. Scale down is holding your knees above your waistline holding your feet out as far as possible

** Inverted Burpee - Start by standing facing a wall and goto a handstand with  your legs to the wall (handstand) and down, squatting and rolling backwards onto your back with legs pulled back and rolling back up to a standing position. REPEAT

 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