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.

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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.

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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