Thursday 8-30-12 ALL 10's

No WOD yesterday I had Open house for my son. He called me on my way home and said "hi mom I have open house tonight" Great no notice! Oh well. So I get there a few minuted early and I see Monstro there on the rowing machine. He says I WODed this morning and he was just there cause he loves it and was doing 2adays. WOW! He got me to run a little before the warm up and I though... What am I doing I am going to have a big workout today. So I stopped. LOL On to the
WARM UP:

1. 2 min jump rope
2. 400 meter run
3. PVC pass thrus
4. Practice lifts for the WOD (it was a lot of them)

WOD: It's a LONG ONE!!

1. 10 OHS (overhead squats) 55lbs
2. 10 Box Jump Overs
3. 10 Thrusters 55lbs
4. 10 Power cleans (65lbs)
5. 10 toes 2 bar/ knees @ elbow
6. 10 Burpees
7. 10 toes 2 bar/ knees @ elbow
8. 10 Power cleans (65lbs)
9. 10 Thrusters 55lbs
10. 10 Box Jump Overs
11. 10 OHS (overhead squats) 55lbs

Uhh yes that was the WOD Looks horrific and yes it was hard, but it was worth it. I completed it in just under 11 minutes. I practiced a couple minuted of double unders after the WOD. I did them, that was good! About 5-7 at a time. Decided to do just a little at a time and not stress if I can't do it. It will happen.

 

Thanks!!

Annette

Tuesday 8-27-12 Rope climb & up coming races

I went back today even after the LONG WOD yesterday. I actually enjoyed the team WOD yesterday. Nothing like having a partner. On to the
Warm up:

1. take a lap
2. butt kickers
3. high knees
4. bear crawls
5. crab crawls
6. PVC stretched and practice lifts for the WOD

SWOD:
20 min rope climb. I climbed it and didn't know how to come down LOL. I think I did well cause I made it up the rope.

WOD:

1. 15 (p/u)pullups (green band)
2. 2 front squats (fs) 65lbs
3. 12  p/u
4. 4 fs
5. 8 p/u
6. 6 fs
7. 6 p/u
8. 8 fs
9. 3 p/u
10. 10 fs

Done 5 min 45 sec.

So going up the rope was like having SUPER DEATH GRIP. I was so impressed with myself cause the last time I could barely hold on to it.

So I am going to sign up for "THE CHALLENGE" this friday is the deadline for the $25 fee after friday it will be $50. This is what they posted on their FB page today. I will set up a team for this one. If there are any suggestions to a team name let me know.

"So as part of our ongoing quest to create unique never-before-done challenges for your enjoyment, we are now working on the technical logistics for a new obstacle. It is dedicated to all Floridians and we call it "The Hurricane". Can't say much more, but think about crossing a large area with slippery plastic sheeting on the ground, while facing water jets and an airboat engine or two."

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.
I heard there will be axe throwing too! he he


Also on October 21st There will be a team link. Michi is setting it up. Will post as soon as the team name is up.

 
 

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 8/27/12 WHAT?!

This was so so so so so can I say so so hard! The WOD was insane!! Since Hurricane Isaac was passing thru and there was some left over weather there was only one class. It was a 7O'clock class. There must have been somewhere near 30 or more people there. CRAZY!! I got to WOD with so many new people! That was fun. Loved seeing my 6 O'clk friends! This WOD was dedicated to Louisiana and the upcoming Hurricane. This kicked our butts. On to the
WARM UP:

1. Losts of joint warm ups.
2. butt kickers
3. high knees
4. jumping jacks
5. mountain climbers
6. short run

WOD: Hurricane Isaac WOD

1. 400 m run with 15 lb wt
2. 100 kb swings 26lbs
3. 50 burpees
4. 30 T2B/BSU
5. 200m sprint
6. 50 med ball cleans 12 lbs
7. 200m sprint
8. 30 T2B/BSU
9. 50 Burpees
10. 100 Wall balls 12lbs
11. 300 m run 15lbs wt

This was an unbelievable WOD@ Luckily the exercises that are not running we partnered up so they were half. ex. (50 burpees I did 25 and my partner did 25) I have never seen sweat drip off my head that much. I mean I sweat but dripping off WOW.... I unfortunately had to run off so quickly cause I had company at home waiting for me. I left him there and went to WOD. This was an amazing WOD. I have ner gone to the Saturday WODs, but I hear tell this is similar to those. I liked the partenering up. Lots of fun encouraging each other. I enjoyed seeing my 6 O'clockers there! WooHoo!!

Wednesday 8-22-12 whew!

Oh I forget what it's like to feel the soreness. I so remember now! Sore butt, and my shins are the killer! Anyway on to the warm up!

WARM UP: about 100 ft

1. take a lap (1/3mile)
2. long jumps
3. butt kickers
4. high knees
5. sprint 5 burpees sprint back
6. PVC stretches
7. Practice lifts for the WOD

SWOD:
Clean and Jerk

1. 3@ 70% 55lbs
2. 3@ 75% 65lbs
3. 3@ 80% 75lbs
4. 2@ 90% 85lbs

WOD:
2 min

1. 20 jumping lunges
2. 10 push ups
3. 10 pull ups

1 min rest
1 min cleans (55lbs)
1 min rest

Repeat 4 rounds

That was a wild WOD. I was completely lost the entire time LOL. I didn't know what round we were on or how to count the lunges. It was pretty sad. Any way short and sweet tonight
Chow chow for now!
Annette

Tuesday 8-21-12 what happened maybe a fluke?

Alright so my butt, thighs and shins especially are hurting so bad! Those wall balls yesterday were a killer. I was so confused cause I went in a tried the double unders and I couldn't do them??? How the does that happen? One day yes and one day no? I just don't get it! Ugh anyway on to the

WARM UP:
all the below circling around the gym

1. jog around gym
2. butt kickers
3. high knees
4. some kind of crossing legs going around the gym facing center
5. same as above facing outside
6. another strange movement facing center
7. same as above facing outside
8. bear crawls
9. PVC stretches
10. Bergener warm up
11. Practice lift for the WOD

2rounds of

1. 10 push ups
2. 10 v-ups
3. 10 jumping air squats

SWOD:
Snatch

1. 3@ 70% 35lbs
2. 3@ 75% 45lbs
3. 3@ 80% 55lbs
4. 2@ 90% 65lbs

WOD:

1. 400 meter run
2. 30 snatches (55lbs)
3. 400 meter run

DONE!! My time 11 min 33 sec
So I practiced again after the class some more double unders and I SUCKED!!!! I don't understand, but will try again. I went home and tried and again, not able to. Whatever I guess today is just one of those days. I will keep at it!

I am going to sign up for the Color Run!! (before the price goes up again) anyone else wanna join please let me know cause I am going to set up a team and you can join by looking up a team name. For info about the color run click the banner "the color run" below

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.
I heard there will be axe throwing too! he he

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 Back at it after a sick week last week

My 100th POST!!!

Boy I guess I had a lot to say!!

 

Today was a make up day for me. I went last Monday and didn't go the rest of the week. I felt so bad the rest of the week. Still not a 100% but so so much better! I so needed to work out! After working out for over a year and almost a year at crossfit Fortress, you need to work out. When I do not go I feel guilty and like I cheated myself. Not today! On to the Warm up!

WARM UP:

1. 2 min singles (jump rope)
2. 3 rounds of

5 push ups

10 BSU

15 Air Squats

   3.  10 PVC over head stretches

   4.  10 skin the cat left and right

   5.  practice lift for the WOD

SWOD:

1. 5 sets of 3 Strict Press as heavy as possible. (55lbs) Woot Woot LOL

It is really hard to do Strict Presses. Never realized how much the dip helps you lift the weight over your head till yo have to do it.

WOD:

15 min AMRAP

1. 15 wall balls (12 lbs)
2. 30 double unders or 120 singles

I did singles for the 1st round and attempted double under in the second round. Failed the 1st couple attempts but really was hoping to do the double unders cause the 120singles take forever to do compared to 30 double unders. you can do so many more rounds! So The 3rd attempt I did 9 in a row and then just kept going. It too 3 tries but did the complete 30 in 3 tries. So so HAPPY! I DID IT! I did double unders nany nany boo boo. LOL

But really I came home and did them even more. I have no idea how I could just all of a sudden do it??? I practiced so many times and failed. Just need to keep at it.

I did 6 rounds in 15 min. I just barely completed it

I have been watching all these guys and ladies that are so amazing at what they do and have been hoping that I could be like them. I feel like I am starting to get there. Although it has been almost a year I feel like I am just begining.

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 8-13-12 Sick

I was getting a sore throat and felt like I should work out anyway. I heard you should sweat it out or work right thru a cold. So that is what I did. During the WOD I felt ok. Coughing a little, but mostly ok. after I felt just awful. My head was pounding and was so stuffy. I felt like my head was under water, but on to the 
WARM UP:

1. take a lap (1/3 mile)
2. 1 min jump rope
3. 20 sec push up
4. 1 min jump rope
5. 10 sec squat (forget what it's called) and bring one leg up. Alternate legs tight core. or Rx Kangaroo jump (squat and jump with both knees up high)
6. 1 min double unders (I could do 4 in a row)
7. 10 sec mountain climbers
8. PVC stretches

SWOD:
back squats 20 reps (65lbs) unbroken.

front squats 5 rounds

1. 3 reps 65lbs
2. 3 reps 85lns
3. 3 reps 95 lbs
4. almost able to do 105 lbs (ran out of time)

WOD:
15 min AMRAP

1. 7 inverted burpees or (14 burpees) I did inverted
2. 9 HSPU (isuded 24''box)
3. 12 knees to elbow, BSU or toes to bar (I did knees to elbow for 4 rounds then BSU for the last rounds)

I did 5 complete rounds and 7 more inverted burpees.(on the ground roll backward and back to the front, stand and do a handstand against to wall and back down. that is one rep)
 I am falling asleep while doing this blog. So sorry, but I really have to go, I am exaughsted! I felt so stuffy after the WOD. My head was going to explode and It was like everything was in a jar. very far away. nighty night.
Annette

So yeah
I was slacking on the blog, and I didn't go on Monday. I had a CRAZY Allergic reaction to an eye cream. I have never had any reaction to anything before. This crap made me look like I was in a boxing match and I lost big time! Thankfully the swelling to my eyes went away in just over 24 hours. How Ironic is this?! The eye cream was called "EYE NEVER". No joke that was the name! See what we women do to try to stay and maintain looking young. So I put this cream on in the morning and that night it started with someminor swelling, by morning I had to tilt my head backward just to see forward. My eyes were nearly swollen shut. Damn EYE NEVER! Never again!!! Was out the entire day Monday loaded on Benadryl... I never slep so much. Much needed anyway. 
SO....back to WODing, yesterday and today. It's going to be a double entry tonight! :D Slacking..
My friend from work Julya this is her 1st day on the full WOD! Good job Julya!! Awesome that you joined!

MONDAY

Warm up: let's see if I remember it all

1. Take a lap (1/3) mile
2. Butt kickers across gym and back (100m)
3. High knees across and back (100m)
4. Bear crawls (100m)
5. Crab crawls (100m)
6. 10 PVC pass thrus 
7. 10 skin the cat left and right
8. Practice lifts for the WOD

SWOD:
Snatch

1. 3@ 70% 35lbs
2. 2@ 75% 55lbs
3. 2@ 80% 65lbs
4. 2@ 90% 65lbs

WOD:
Front Squat
Push press
10-1 (10 front squats, 1 push press)
9-2 (9 front squats, 2 push presses) etc.
8-3
7-4
6-5
5-6
4-7
3-8
2-9
1-10 (1 front squat, 10 push presses)

This was so ridiculously hard. Those push presses were a kiler starting about half way thru. I started at 55lbs and at around round 5 or 6 I dropped weight to 45lbs. That was crazy! The last push press was like YES!!! It's OVER!!!
My time 12 min 31 sec of HARD WORK

TUESDAY

Warm up:

1. Take a lap (1/3) mile
2. 2 min single jum rope
3. 1 min double unders (did much better about 5 consecutively, but rope smacked me in the face! ouch!)
4. Butt kickers across gym and back (100m)
5. High knees across and back (100m)
6. Bear crawls (100m)
7. Crab crawls (100m)
8. 10 PVC pass thrus
9. 10 skin the cat left and right
10. Practice lifts for the WOD

SWOD:
Split Jerk

1. 3@ 70% 45lbs
2. 2@ 75% 55lbs
3. 2@ 80% 65lbs
4. 2@ 90% 85lbs :D

WOD:
reps, 21-15-9

1st round
21 push ups
21 KB-SDHP
200 meter run

2nd round
15 push ups
15 KB-SDHP
200 meter run

3rd round
9 push ups
9 KB-SDHP
200 meter run

TIME!!!! My time was 6 min 18 sec
Not that horrible today. I made it out on time! 
D

COLOR ME RAD 5K

coming October 13th in Miami!!
**** DATE CHANGED to FEBRUARY 2, 2013***

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!!

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.
Was told they just added axe throwing!! LOL

---

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 8-1-12 Sore Feet

Feeling pretty decent today. Came in and noticed something new. We didn't have a full class tonight, but it was ok cause there was so much space.:D
WARM UP:
Tabatta - 5 rounds of 20 seconds of each exercise with a 10 second rest. Inbetween each exercise (after the rds) 1 minute rest.  

1. Air Squats
2. 1 min rest
3. BSU
4. 1 min rest
5. Push ups

10 PVC pass throughs
10 skin the cat right and left
practice lifts for the WOD

SWOD:
 Split Jerk

1. 2 rounds of 3@ 60% (55lbs)
2. 3 reps @ 70% (75lbs)
3. 3 reps @ 75% (85lbs)

WOD:
3 rounds of

1. 50 double unders or 120 singles (after typing this I realized I did 150 singles of each no wonder why it took me so much longer that everyone else)
2. 30 Med Ball Choppers (20/14)

This was a first for me. The Med Ball Choppers were pretty neat. I was tired and my feet are so sore. I was practicing double unders. I can do a couple back to back, but I can't get the rhythm. Time to do some much needed practicing. I should be able to do this by now! I whipped myself a couple of times with the jump rope. That stings!

Me doing the 2nd round of split jerk 75lbs

Yea :D

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!

AND

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