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!

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!

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.

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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

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Thanks!!! :D

Annette

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 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



click for bigger pic

6. 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

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

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!!

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!

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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