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Tuesday, July 31, 2012

Tuesday 7-31-12 Happy Birthday TINA!

How funny it was Tina's Birthday!! So nice so I have a lot of video of her.
So on the the Warm up!
WARM UP
3 rounds of 

  1. Jump rope 1 min
  2. 10 push ups
  3. 10 BSU
  4. 10 Air squats


  1. 10 PVC pass thrus 
  2. 10 Skin the cat right and left
  3. Bergener Warm up
  4. Practice lifts for the WOD
SWOD
Snatch
  1. 3@ 60% (35lbs)
  2. 3@ 70% (55lbs)
  3. 3@ 75% (55lbs again)
WOD
"Elizabeth"
3 rounds reps 21-15-9
  1. Cleans (65lbs)
  2. Ring dips
My Time! 7min 10 sec
Got some nice bruises on my shins though. Thanks to hitting my shins on the bar all the time and the ring dips with my shins on the green bands. Oh well :D
So there is not too much to say so I will get right into the Birthday Girl!

Happy Birthday to youuuuu, Happy Birthday to youuuu, Happy Birthday dear Tinaaaaaaaaaaaaa, Happy Birthday to YOUUUUUUU!



Doing the Snatch
La la la no biggie here just a little lift!
video
video
Hammers! 
She did, well you can hear how old she is from how many Hammers she did.
She is pretty awesome! Thanks for being so sweet and accepting I really appreciate it!
Enjoy you BIRTHDAY WEEK!


coming October 13th in Miami!!
I cannot wait! I am so going to love this!! run, walk dance your way to the finish while getting painted with colors every 5 minutes. Start out wearing all WHITE and end up leaving looking like a bag of SKITTLES!

AND
Coming also in October on the 21st!!
Miami-Color-Run


The Challenge

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
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, July 30, 2012

Monday 7-30-12 The "Chippper"

Great weekend! I have to admit I ate really bad I made lots of Thai food and I thought it was quite yummy! After all it was a special occasion. I know this is bad, but look at all this Authentic Thai Cuisine and some well just cause we eat everything! Here iss a peek into my family gatherings. Then into the WOD
Nam and Seafood Basil
Nam close up YUM!
You can't see what's hiding under all those fresh herbs, peppers, peanuts and fresh ginger
Fried wonton and calamari
Papaya Salad Very Spicy (with green papaya)


Fresh spring rolls just like my mom taught me with cabbage, carrots, celery and ground chicken YUM YUM!
And a few more things which I so forgot to take pics of

OK Enough!! On to the Warm up!
Warm up:
  1. 400 meter run
  2. 1 min jump rope
  3. 1 min double unders ( I actually did 5 in a row! uh oh you better watch out! LOL) 
  4. 20 PVC paas thrus
  5. 10 skin the cat left and right
  6. Practice lifts for the WOD
Yeah! terrible cramps from the damn jumo rope! I am so happy I was able to do more double unders! I need to get a good jump rope. I swear I jump and the ground wants to crumble beneath me. I am sure that is NOT proper technique!

SWOD
Dead lifts
  1. 3@ 60% (35lbs)
  2. 3@ 70% (85lbs)
  3. 3@ 80% (135lbs)
My weight for the dead lift 135 lbs
Pretty good to me!

This was quite impressive!!
you see the girl in the second row
Umm yeah She is dead lifting 265 or 275lbs can't tell is she has 5lbs on each side. That is WOW!!!

WOD: The "CHIPPER"
  1. 50 KB swings RX53/35lbs (I did 36lbs)
  2. 25 Burpees
  3. 8 muscle ups or 16 pull ups (I did pull ups)
  4. 5 snatches (I did 55lbs)
  5. 8 muscle ups or 16 pull ups (I did pull ups) AGAIN
  6. 25 Burpees
  7. 50 Wall balls (I did 10lbs)
My Time: The longest 14 min 18 sec
Oh my gosh I know EXACTLY why it's the CHIPPER! First I deserved this for all the yummy food I ate this weekend!
The CHIPPER chips away at your muscles, strength, stamina and breathing. When I was doing my 2nd round of pull ups I thought almost there!Please just do it. I stopped 3 times to do the 16 pull ups. So So exauhsted! Then the 2nd set of Burpees. WHEW! Oh how I loved the floor today. I kept saying 40 more 30 more 15 more and every once in a while with my face to the filthy floor, but was so tired I didn't even care what kind of stuff was on that floor as long as it let me lay there and take a 3 second breather. Finally the Wall Balls oh man! catching a 10lb weighted ball may not seem like much and it isn't to a lot of people there, but catching it and going into the squat to throw it again?! Ugh!  No more terrible food! I will have to remember this.
Kettle bell 26lbs
and 14lb wall ball
So So TIRED!!!

Oh my nighty night! Yawn ZZZZzzzzzzzzz
Thanks Annette










Wednesday, July 25, 2012

Wed 7-25-12 The Mile!

I really have nothing to say, but ouch, pain and yes Old lady syndrome is in full effect! It's the MILE!

WARM UP:
  1. 2 min Jump rope singles
  2. 1 min Jump rope double unders
  3. high knees (100meters) across the gym and out the door and back
  4. Butt kickers across the gym out the door and back
  5. Bear crawls across out and back
  6. Crab crawls across, out and back 
  7. 10 PVC passthrus
  8. 10 skin the cat left and right
  9. practice lifts for the WOD
SWOD:
Cleans
  1. 3 @ 60%  (35lbs)
  2. 2 sets of 3 @70% (55lbs)
  3. 3 @ 80% (75lbs)
WOD:
  1. 1 mile run (I did it in 9 min 40 sec)
  2. 50 Box jumps 24/30 ( I used 20" box)
Total time was 13 min 51 sec

The mile is just a run that you think the whole time about not stopping I don't want to be last please. Don't quit! I literally talk myself into running the whole time. I think I have multiple personalities when I run the mile, because I argue with myself when I am running.
After the WOD I tried to do the 30" box jump almost made it. The second attempt I hit my shins! Damn it! that hurt got some bruises starting. Painful! oh well!



Next RACES!

coming October 13th in Miami!!
I cannot wait! I am so going to love this!! run, walk dance your way to the finish while getting painted with colors every 5 minutes. Start out wearing all WHITE and end up leaving looking like a bag of SKITTLES!

AND
Coming also in October on the 21st!!
Miami-Color-Run


The Challenge

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
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




Tuesday, July 24, 2012

Tuesday 7-23-12 Head rush

WOW! That's what I have to say. Maybe because it's Summer time and there is no A/C everything just seems harder. Since I got back from vacation I feel like everything takes double work. I get a head rush all the time. I was talking to a co-worker this morning and he says I don't care about crossfit. You guys just run and run and it's like and everyday obstacle race. He said if I want to run I will but I am not going to pay for it. I have better things to spend my money on. I respect everyone's opinion. Oh Well call us crazy then :D! I am crazy with a smile on my face and at least I know I feel goos about accomplishing something that people 15 years younger cannot even do! Oh and another co-worker joined up!! Get fit LADIES!
On to the WOD

WuWOD:
  1. run a lap (1/3 mile)
  2. 100 single jump rope/ 50 dbl unders (single for me)
  3. 20 push ups
  4. 20 BSU w/ PVC
  5. 20 mountain clinbers
  6. 100 single jump rope/ 50 dbl unders (single for me)
  7. 10 PVC pass thrus
  8. 10 Skin the cat left and right
  9. Bergener warm up
SWOD:
Snatch
  1. 3 reps @ 60% (35lbs)
  2. 2 rounds of 3 reps @70% (55lbs)
  3. 3 reps @ 80% (65lbs) This was extra hard. I tried as you can see in the video. I did end up being able to lift it. Thank you Silvio for correcting me. I always need reminders and tips. (gentle with the weights Annette) :D
video video video
Jackie



WOD:
20 min AMRAP
  1. 400 meter run
  2. 21 deadlifts (85lbs)
I did 4 rounds

I am waiting for the day that I say this was a piece of cake! I know it will never happen cause if I say that then I know I didn't push myself hard enough.  There is always a way to make your WOD harder by pushing yourself to go faster or lift more. With that said umm yeah I don't think that is going to happen. Run run 400 meter run! oh my shins hurt. When I am running (jogging) I feel like I could walk faster that I run LOL. Today I kept getting head rushes after about 5 deadlifts. Settled in and continued. I thing old lady syndrome will be coming tomorrow.

Here goes a little post WOD Therapy with Mimi and Tina!!
See they are smiling after the WOD. Probably cause it's all over.

Next RACES!

coming October 13th in Miami!!
I cannot wait! I am so going to love this!! run, walk dance your way to the finish while getting painted with colors every 5 minutes. Start out wearing all WHITE and end up leaving looking like a bag of SKITTLES!

AND
Coming also in October on the 21st!!
Miami-Color-Run
Check out Crossfit Fortress Below
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, July 23, 2012

Monday 7/23/12 Ugh!

Nice weekend off and back to the BOX. When I got there I noticed an empty box except a few stragglers from 6 O'Clock and their faces had looks of WHY ME! That is always a bad sign. It usually means lots of running or lots of reps for people to complete it at their own pace.
I have a friend of mine joining from work. Started the 101 today. She getting ready for butterfly situps! Hi Ya Julya!! Welcome to Crossfit Fortress!
Warm up:
  1. 1 lap (1/3 mile)
  2. 2 rounds of
5 plyo push ups
10 box jumps
15 mountain climbers


SWOD:
Front squat
10 bar only (35lbs)
4 rounds of 5 reps @70% (55lbs)


WOD:
5 rounds of
  1. 100 meter bear crawl
  2. 100 meters of broad jumps (3 burpees after every 5 jumps)
My time 21 min 48 sec


You will never know how horrible bear crawls are till you have to do it continuously for 100 meters 5 times. First off who likes to crawl on the ground on your hands and feet without your knees touvhing the ground. The while you are down there your hands of course get filthy from everyones nasty shoes. Not only that but you are crawling over everyone's sweat too. My shoes slipped on some sweat a few times. Eww yucky sweat. I was sweating like a pig too! YUCK! dripping in my eyes, now that's a WOD!


Next RACES!

coming October 13th in Miami!!
I cannot wait! I am so going to love this!! run, walk dance your way to the finish while getting painted with colors every 5 minutes. Start out wearing all WHITE and end up leaving looking like a bag of SKITTLES!

AND
Coming also in October on the 21st!!
Miami-Color-Run
Check out Crossfit Fortress Below
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



Thursday, July 19, 2012

Thursday 7-19-12 and a new race coming

I was happy to go today!! When I got there I noticed that just about everyone was finished and usually when that happens that means there is a lot of running involved. If anyone knows me they know I have running. Sure enough running was definitely part of the WOD! I have to be like Nike "JUST DO IT"! Stephanie was our coach today! Awesome job I have to say
Warm up:
Jump rope for 2 minutes then
3 rounds of
  1. 10 push ups
  2. 10 BSU butterfly sit ups
  3. 10 Air squats (I am getting the hang of these fly right thru it)
10 PVC pass thrus and 10 right and left
Practice lifts for the WOD

SWOD:
Hang Cleans
  1. 2 sets of 3 @ 60% (I did 65lbs)
  2. 3 @ 70% (I did 75lbs)
WOD:
4 rounds of
  1. 4 push press (55lbs)
  2. 4 Front rack lunges (55lbs)
  3. 4 push presses (55lbs)
  4. 400 meter run this SUCKED!!! :D saying it with a smile!
we have some teens at the same hour and it was quite awesome to see one of the long timers (at least for me they are vetrans) push and go running with one of the teens to push and encourage him to finish. That was Erick. It was so nice to see that. He was running the last lap and just saying encouraging words. That is team work and being a great leader.
My time 13 min 39 sec

I am SUPER excited about this Thanks Michy for letting us know about this one!! I am anxious cause it looks like too much fun!!

COLOR ME RAD 5K
coming October 13th in Miami!!
I cannot wait! I am so going to love this!! run, walk dance your way to the finish while getting painted with colors every 5 minutes. Start out wearing all WHITE and end up leaving looking like a bag of SKITTLES!
Check out the Link below for information in your state,
Color Me Rad! 

Wednesday, July 18, 2012

Wednesday 7-18-12

Today was a killer WOD! Literally. I wonder who chose this one. WOW is all I have to say. IT was like 4 WODs in one.
Warm up:


  1. take a lap (1/3 mile) while carrying a 15lb weight (guys 45lbs) There was no comfortable way to run with the weight. I tried to hug it, hold it, lift it over my head and on my back. It was hard to run every way. Could not run the whole way I stopped several times but made it back in the box 2nd
  2. 120 single jump rope or 50 dbl unders
  3. 20 Burpees
  4. 20 BSU with the PVC behind the head (by the way I have a bruise on the back of my neck from doing this on Monday)
  5. 20 mountain climbers
  6. click for bigger pic
  7. 120 jump rope
Yes that was just a warm up or WuWOD


SWOD:
Back squats
  1. 1st round 10 bar only (45lbs)
  2. 2nd round back squat 60% (65lbs) unbroken
See my video here of my Back squats 65lbs
video



WOD:
4 rounds
  1. 120 jump rope
  2. 15 chest to bar (pull ups) use red/blue bands
Time 8 min 30 sec


Yet another WOD!:
  1. 20 Burpee Box jumps (basically start with a Burpee jump over or on the box to the other side and do another Burpee and repeat till 20 completed) 20 inch box for me
My time 2 min 20 seconds


Yes Today they tried to kill us I am still soaked in sweat. Nasty I know. I didn't change yet or eat yet.


Next is a few videos of some great people and they are amazing crossfitters.
Josie, Erick, Mimi, Tina
video
Erick jumping I missed him taking a little tumble off the weights but here he is!
This is what the guys do after their WOD for fun, yes they are crazy like little children LOL. All in fun!!


video
So I said earlier after the WOD that they should have named this WOD the BODY COLLECTOR cause I felt like I was dead at the end. I didn't say a word to anyone, I just got up and left! So Tired!
Check out Crossfit Fortress Below
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, July 16, 2012

Monday 7-16-12

My 2nd week back and it is kicking my butt. Let's get right into it!
Warm up:
  1. Take a lap (1/3mile)
  2. jump rope 3 min
  3. 2 rounds of 5 push ups, 10 BSU w/pvc, 15 air squats
  4. 20 PVC pass thrus
  5. 10 skin the cat right and left
  6. PVC stretches for the WOD
SWOD:
4 Rounds
  1. 3 Dead lifts 80% (85lbs)
  2. 5 push ups
WOD:
4 rounds
  1. 15 KB swings (26lbs)
  2. 5 burpees
  3. 15 T2B or knees to elbow or BSU (I did knees to elbow 1st round then BSU for 3 rounds)
WOW!
It maybe doesn't look like a lot but I certaintly left out of there completely sweaty! My hair felt like I just got out of the shower. Maybe because it was raining too LOL. I am so glad to be back at the box! Time to get some more energy and push myself harder!

Check out Crossfit Fortress Below
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

See ya !!
Annette