Wednesday, January 30, 2013

Wednesday 1-30-13

Ahh Wednesday! Missed yesterday. Got home fell asleep and woke up at 10pm. My body really needed it. So today was refreshing and as usual tough and exhausting. As to be expected everyday.
Warm up:

  1. Take a lap
  2. 3 rounds of 
  • 5 push ups
  • 10 BSU
  • 15 airsquats
  1. PVC stretches and practice lifts for the WOD
WOD:
Running is still my worst thing. I just am not a runner. It is just not my thing. It just kills my shins and besides that today was horrible cause of massive heartburn. Running and heartburn SUCKS!
Anyway I finished my time at 19min 18sec. (125lbs DL)


Coach Silvio, David, Willie, Joey 


Oh yes and my next race will be COLOR ME RAD!!! on February 2nd
If you are interested check out their site and if you join, sign up with 
team Color Collision @ 9am 




The Challenge!
March 30th Team "dirty Time" @ 9am click the link below to sign up $59 use code 10OFF for discount or
There's a living Social Deal this week for $29
Hurry before they sell out and the price goes back to $59
The Challenge

Per their web site:

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.


  

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


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Tuesday, January 22, 2013

Tuesday 1-22-13 Sean



Lovely.....We have a nice White board so I don't think I need to type out the WOD of the day anymore 

 Warm up: 

  1. a lap (1/3 mile)
  2. 21 push up
  3. 21
  4. BSU
  5. 21 Jumping Air squats
WOD:


This was a Kick butt WOD! I even had to take a puke break after round 5. I just wasn't feeling good today. But I completed it as well as I could. 

So watching the 6 O'Clock class of course had to record a few awesome moments. 
Tina is our preggo doing an AMAZING job!
Nico right in front of her



A little fun and strut after the WOD
The Beast post WOD

Oh yes and my next race will be COLOR ME RAD!!! on February 2nd
If you are interested check out their site and if you join, sign up with 
team Color Collision @ 9am 




The Challenge!
March 30th Team "dirty Time" @ 9am click the link below to sign up $59 use code 10OFF for discount or
There's a living Social Deal this week for $29
Hurry before they sell out and the price goes back to $59
The Challenge

Per their web site:

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.


  

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

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Wednesday, January 16, 2013

Wednesday is fun day! 1-16-13

Yeah that's what the Title says "Fun Day" ha ha. My left shoulder was pretty stiff and causing me pain all day. I drove up to the box and sat in my car and saw what the 6 O'Clock class was doing and thinking there was no way I could do it because my shoulder was feeling so bad. I got out of my car anyway and was stressing about it. Then I looked at the wall and laughed. It was CRAZY as usual.
Here is a trio that look so happy Time ran out! :)





 Nice job guys! (Nico, David and Kason)
Anyway on to the
WARM UP:
  1. take a lap
I told Coach Silvio and he did a little checking and told me to lay on a bench and was feeling my back and shoulders then all of a sudden pop pop and crack crack and he said ok your all better. I got up and I was like "WHAT?" That was pretty amazing. I could lift my arm and I was like YaHoo! LOL. Right away in to the Crab Crawl.
  1. 100 m bear crawl which I missed out on cause of the above
  2. 100 m crab crawl
  3. 100 m butt kickers
  4. 100 m high knees
  5. lots of stretches
SWOD:
5 min max amt of Thrusters (95/65lbs) I did 55lbs and 32 reps

WOD:
  1. 30 HSPU (handstand push ups)
  2. 40 Pull ups (used red & blue band)
  3. 50 KB swings (70/53) I did 26 lbs
  4. 60 BSU
  5. 70 Burpees
I will have to admit my burpees were pathetic. The half jump, but at least I got up off the floor each time and completed it. My Time was 19 min 17 sec. I am truly so tired and can barely keep my eye lids open so short and sweet.......... Thanks for checking out my Blog................................Nighty Night
BSU

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Tuesday, January 15, 2013

Tuesday 1-15-13 BRENTON

Oh yes today got me really nervous when walking in. When a WOD consists of the Bear Crawl thats tiring. I felt pretty good minimal soreness to the back of my thighs and lower back from yesterday. No problem right? 

 Let's go on to the 
WARM UP:

  1. 400m run
  2. 30 sec drills, Jumping jacks, butt kickers, high knees, push ups
  3. stretching with the PVC
Long WOD today so a little warm up :)

SWOD: 
Over Head Squats
  1. 10 with the bar (35lbs)
  2. 10 @50% (45lbs)
  3. 7 @ 70% (55lbs)
  4. 5 @ 80% (65lbs)
  5. 3 @ 90% (75lbs) did 1 rep then dropped it at least I did 1
Teamed up with Steph and Marisol today for the SWOD :) 

WOD:
"BRENTON" for time

Named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. 

5 rounds of
  1. 100 meter bear crawls
  2. 100 meters of 5 long jumps and 3 burpees (repeat)
yeah you think that's easy right cause it's seems short, but I can tell you this was a killer! Crawling every so often cause my arms did not want to hold my body up or my legs didn't want to lift up, but pushing thru it. The long jumps and burpees were so hard after the 2nd round and thinking I had to do 5 rounds seemed unreachable. On round 3 I went to grab my water and what happened some girls were standing around and knocked it over and it was like being in hungry with no food. I was like what are you kidding me? I had to pick it up myself. Bad girls! Thankfully I still had some and oh well moving on, I did do it. YES!! Every crawl was sweat dripping down my nose and my body yelling hurry up don't give up and finish it! Get it over with! I was so happy to have finished. Everyone who does crossfit no matter how big, small, strong, weak, beginner, advanced...... we all strive to do better and be better. We are all fighters and I am glad to be there and do it!
Oh and  by the way the Primal Plan was there. I tried what they have and it's a big thumbs up for me! Chicken was yum yum! 

Forgive to poor lighting

Oh yes and my next race will be COLOR ME RAD!!! on February 2nd
If you are interested check out their site and if you join, sign up with 
team Color Collision @ 9am 

The Challenge!
March 30th Team "dirty Time" @ 9am click the link below to sign up $59 use code 10OFF for discount or
There's a living Social Deal this week for $29
Hurry before they sell out and the price goes back to $59
The Challenge

Per their web site:

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.


  

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

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Monday, January 14, 2013

Monday 1-14-12

Nice to feel like I am already getting in to routine :) Prepared for the tough week ahead.

A really big class to start the week.  Nice to WOD with some really familiar faces too.

Warm up:

  1. Take a lap 1/3 mile
  2. 2 min jump rope 
  3. 1 min dbl unders
  4. PVC warm ups & stretches
  5. These CRAZY jumps I don't remember the name, but if you are old enough to remember the commercial for Toyota and they use to jump in the air saying TOYOTA! That's the jump LOL! HILARIOUS!!!! We had to do it once. Kason, Monster, Julya and myself had to yell TOYOTA at least once. He he he gotta have a little fun before the torture. 
WuWOD:
21-15-9

  1. KBSwings (53/35lbs) I did 35 & 26 lbs. I had to step down to complete
  2. BSU 
WOD:
5x5 Dead lifts
  1. 50% of max (85lbs)
  2. 60% (105lbs)
  3. 75% (135lbs)
  4. 85-90% (165lbs)
Yes I got Julya to Lift with me. She did it up to the 135lb mark. So proud of her! She's a champ! I am glad to be working out with a co-worker and friend! Julya

LONG TIME NO PICS!!!
Willie the Beast! Can you count the weight?
Willie and Ana!



going up! 135lbs



Oh yes and my next race will be COLOR ME RAD!!! on February 2nd
If you are interested check out their site and if you join, sign up with team 
Color Collision @ 9am 

The Challenge!
March 30th Team "dirty Time" @ 9am click the link below to sign up $59 use code 10OFF for discount or
There's a living Social Deal this week for $29
Hurry before they sell out and the price goes back to $59
The Challenge

Per their web site:

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.


  

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


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Back at it

OK so yes I am back at it!
Last week was my 1st week back at the Fortress. I have to say Monday was WOW! I thought it was going to be hard, but not that hard! I am going to eat better so I can feel better :)
So here's the run down that started my disability (not really)

MONDAY!!
 was the start of my new year to a healthier me!
SWOD: Snatch Wars
At 50% of your 1RM
Do as many power snatches as possible in 7 min I did (I forget)
WOD: “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups(no HR)
15 Squats
I completed 16-18 I forget I think I did pretty good
So the next morning I though I would be in more pain than I was, but I was not too bad until about 2pm. (the usual time it shows up) I bribed Julya to make sure she went and met me there on Monday, now on to Tuesday. 
TUESDAY!
To start I have to say Tina who is here in my blog somewhere is pregnant and still WODing. I saw her before class and she was doing Rx. I said to myself OMG if she can do it I better do it! It had been about 1 1/2 months since going to work out and I was hoping I could, but I could not Rx like her. I am completely amazed with her and her want to stay excercising for the duration of her pregnancy. She can do a squat Wall ball better than any other even with her belly. Ok moving on....
Warm up: 2 min jump rope, PVC warm ups for the WOD.
SWOD: Power clean x1, Front Squat x5
4 rounds
1st rd: 50% (35lbs)
2nd rd: 60%(45lbs)
3rd rd: 70% (55lbs)
4th rd: 80% (65
WOD: 5 rounds of 
  1. 10 Toes to bar (I did about 3 toes to bar the rest knees to elbow) 
  2. 10 Thrusters (Rx95/65) (I did 55lbs 1st rd, then 45lbs for the rest)
  3. 10 Wall Balls (20/14) (I did 14lbs)
Oh yeah I left there feeling beaten. Unable to attempt to do Rx for my Thrusters. I was staring at my fellow crossfitters thinking AGAIN?! OH YES AGAIN!!! :)

WEDNESDAY!
I wake up Wedneday feeling hurt and a little worse than the day before and I am thinking can I do it again? My arms were killing me and my thighs were a bit tender. We were told when we walked in to the Box that night start warming up on your own! It's going to be a long one! OMG when do they ever tell us to warm up on our own?? This is BAD! I read the Wall and OH BOY! Stretching was a killer I was so incredibly sore and well on to the WOD.

Warm Up: 
  1. 400 m row
  2. 21 of each: Push ups, Air Squats, and TTB

WOD: “Chip the chipper”
  1. 1000m row (400m if not Rx)
  2. 100 Air Squats
  3. 75 Push ups
  4. 50 KB swings (53/35) (I did 26lbs)
  5. 25 Burpees
  6. 50 KB Swings (53/35) (26lbs)
  7. 75 Push ups
  8. 100 Air Squats
  9. 1000m row (400m if not Rx)
At the end I just wanted to fall asleep right there on the floor. Several times I just planted my face on the ground. Yes even though it is FILTHY with sweat and crud from the bottom of everyones shoes. I was sure I would make it, but I did not want to give up! I pushed and pushed even though I was exhausted! I was determined! I did my push ups on my knees and my arms did not want to push me up anymore. The last set of pushups I think I did them one at a time. It seemed to last F O R E V E R. I am thankful I do this with a fantastic group of people who never let you give up and push you to keep going when you think there is no more in you! 

Thursday morning I was off from work, but I remember waking up and moaning out load. My right arm was in so much pain I could not even brush my teeth with my right hand cause I could not bend it. I thought I tore something, but that was just my muscles getting back into the swing of things. I did not leave the house and it was pretty pathetic. It was as if I started working out for the 1st time again. SO MUCH PAIN! WELCOME BACK to CROSSFIT! NO WIMPS HERE!
Picture to come again!

HERE I GO AGAIN! A new week and I will take it day by day. I am so glad to be back with the people who make me laugh. I love my Crossfit Fortress people!

Oh yes and my next race will be COLOR ME RAD!!! on February 2nd
If you are interested check out their site and if you join, sign up with team 
Color Collision @ 9am 


  

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
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