Tuesday & Wednesday 9/17&18

Quick Summary from Yesterday and today. I feel like this week has bee so exhausting. Today my shins were hurting so bad. Let's see how much I remember from yesterday 1st.
WuWOD:

1. take a lap 1/3 mile
2. tabata

20 sec BSU
10 sec break
20 sec BSU
10 sec break
20 sec air squats
10 sec break
20 sec air squats
10 sec break
20 sec push ups
10 sec break
20 sec push ups
10 sec break
20 sec burpees
10 sec break
20 sec burpees
PVC practice lifts for the WOD

WOW I think I am tired just reading that. Yup that was just the warm up!

SWOD:
Squat Cleans (don't remember my weights)
2x3 @ 60%
3x3 @ 65%

WOD:
4 rounds

1. 100 meter run
2. 20 KB swings
3. 10 HSPU (knees on 24" box)

My time exactly 10 min of TORTURE!

On to Wednesday!

WARM UP:

1. 2 min jump rope
2. 1 min double unders
3. Team Row 2000 meter row (13 team members) 100meters a piece until the end when the guys took overto pull out the WIN!! (Losing team 20 Burpees!) Our team WON!! Great incentive to do better and push harder, but no one had to do Burpees! Great tactic!
4. PVC pass thrus

SWOD:
Back Squat 3x6

1. 1st set 105lbs
2. 2nd set 115lbs
3. no more time left

WOD:
10 min AMRAP

1. 9 Dead Lifts (115lbs)
2. 12 Box jumps
3. 15 push ups

I did 4 rounds + 18

Beat down! yeah so my calves got cramps, my thighs are so tight and almost cramping, my chest is sore, my shins are in the most pain and myfeet actually hurt for the 1st time. I guess that means I have been working out well. :) Pain is a good sign sometimes.

 Anyway!
See ya!
Annette

I truly cannot wait for these! If anyone is going to these let me know I would love to race together

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

Oh Monday how you creeped up on me 9/17/12

Monday snuck up on me. Almost 1 year at Crossfit Fortress! A couple more weeks. Super duper tired after today's WOD. I forgot to take a picture of te wal so some of the WuWod is a guess :) So sorry

(Wu WOD):

1. take a lap 1/3 mile
2. 10 alternating lunges (35lb bar)
3. 12 thruster (I think)
4. 10 alternating lunges (35lb bar)
5. 12 thrusters

PVC warm ups and practice lifts for the WOD
SWOD:
over head squats?? (oh my gosh you think by now I would remember the names, oh I feel so absent minded :))
2x3 @ 60% 55lbs
2x3 @ 70% 65 lbs

squat balance 
3x3 @ 55lbs

WOD:
7 min AMRAP

1. 15 thrusters (35lbs)
2. 30 doube unders/150 singles

I did 3 rounds. Those damn double unders go me! Ugh I swear! I want to take the damn rope ond hit it against the wall. Oh well I tried and tried and finally at the end on my 3rd round I could finally do it. I guess better late than never :)
So after the WOD Daniel says ok come on lets go do a lap! Are you kidding me?! I said you are nuts what for didn't you WOD enough? He says "I broke in my shoes now I want to run to see how they feel when I run!" Oh gosh I went, but I so cut thru the parking lot! I was tired and did not want to run! Well I did it, maybe half a$$ but I ran after a WOD. Completely nuts.
Anyway!
See ya!
Annette

I truly cannot wait for these!

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

Wed 9-12-12 welcome

So for some odd reason there were a bunch of missing atheletes tonight. hmmmmm I think someone spilled the beans on what the WOD was today! LOL We usually have so many people that we are crammed in there, but not tonight. Wait till you read what the WOD was:)

Warm up:
all of the excersises were across the gym and back

1. high knees
2. butt kickers
3. burpee long jumps
4. inch worm (so funny)
5. PVC practice lifts for our PR backsquats

SWOD:
Back Squat for PR
My PR was 135lbs :)

WOD:
100 Burpees

you that's it! 100 burpees LOL It took me 10 minutes. UGH! When I got past 50 I started counting down and when I had 10 left I was counting down out loud it definitely was a mind game to myself.

So yeah I don't know where everyone went to. They missed out on BURPEES!!!!
I hope I do not have to do anymore burpees for the rest of the week!

Anyway
Chow chow for now! :)
Annette

Tuesday 9-11-12 Deadlift PR 175lbs :)

After a week and 1/2 off I so paid for yesterday. I was so sore today. My shoulders, biceps, legs, back all of it was sore. Oh how I miss it! LOL Will on to the ....
WARM UP:
30 second drills

1. High knees
2. butt kickers
3. 10 push ups On the wet ground (chest to floor)
4. 10 jumping air squats
5. 10 jumping lunges
6. 10 push ups On the wet ground (chest to floor)
7. 10 jumping air squats
8. 10 jumping lunges
9. PVC pass thrus & stretches
10. Practice lifts for the WOD

SWOD:

Deadlift PRs :)

My PR (PERSONAL RECORD) was 175lbs :)

WOD: 
12.9,6 reps (12 box jumps 12 snatch etc)
Box Jump (24/20)
Snatch (95/65lbs) I did 55lbs
20 calorie row (this was a killer!!!)
6,9,12
Box Jump not gonna lie on my last 2 reps (9,12) I went down to 18inch box
Snatch

I was so out of breath it was crazy! So not much to say... Crossfit is a killer everyday! You have to push yourself everyday and tell yourself all kinds of crap to not give up! 

Snatch

box jumps in the back! someone flying in the air!

Mimi as usual kicking butt in the back

Thanks!!!
Annette

Monday 9-10-12 Whew!

I missed out last week. We had state inspection at my job all week and was working late everyday. I didn't even see my house eveyday till the sun was down :( I missed my kids all week. Today made up for it. As Allison would say "go running?" :) On to the >>>>

Warm up:

1. lap 1/2 mile
2. 10 PVC pass thrus
3. 10 skin the cats left and 10 right
4. Practice lifts for the WOD

SWOD:

1. Front squats 3 rounds of 5 (65lbs)

WOD:
20 min AMRAP

1. max pull ups
2. 400 meter run

I did 52 total pull ups with green band and 6 rounds. It was different each round. 1st round I did 12-14 next was 8-10 pull ups. Whenever we do it again I will try more pull ups and less running *wink wink*. but really I want to try more pull ups for real. The running was as usual not my favorite thing to do, but it was great to be WODing again.

This was a really difficult WOD. I am so glad to go back to the BOX!! I am so sorry, but I can barely keep my eyes open so a short and sweet blog

Thanks,
Annette