Wed 11/16/11

Today's warm up and work out:
Warm up:

1. 3 min Jump rope
2. PVC stretches

GWOD:

1. - 1/2 tabata plank rest on elbows ( 20 sec, plank, 10 sec plank on elbows, 8 rounds)
   - 20, 360 spin pushups 10 on each side
   - plank warrior play off.  best of 3 games!! (3 matches with partner) Position self in plank position and grab hands and pull to see which person can pull the other to your side. 1st round we both fell, 2nd round Heather won 3rd round I won. That was fun.

WOD: 

1. burpees
2. kettle ball SDHD
3. knees to elbows or BSU (butterfly situps) I did 3 rounds of knees to elbows, but could only lift my knees to my chest then switched to BSU. Not that bad at least I attempted to do it.

reps = 1-3-6-9-12-15-12-9-6-3-1









My time 15 min 23 sec

Do I look beat or what?! EXHAUSTED!!!

Chow chow for now!!

Time for a shower!

Tuesday 11/15/11

I slacked yesterday. I wimped out. It was raining and I didn't go. I made up for it today though


Warm up:

1. jog in place
2. high knees
3. butt kicks
4. jumping jacks
5. mtn climbers
6. push ups 5
7. butterfly situps  10
8. air squats  15

W. WOD:

1. 10 knee to chest on bar
2. 10 BSU
3. 20 push press
4. Broad jump down and back on walk way
5. 100m sprint down ally and back then up stairs and back (yeah those stairs to the right, damn steep they are)  >>>>>

Skill WOD:
10-12 min muscle ups/ straight arm pullups (I know I am getting muscles, but where are they):)


WOD:
800m run
15 hang snatch (35lbs)
3 rounds


Too tough for words today. 
Running is not my Forte....... that's what I have to say!


My time: 21min 9 sec

Chow chow for now!!!!!


Night Night, I will sleep tight!




http://crossfitfortressmiami.com/

Thursday 11-9-11

Let me just start off by saying I could barely walk. I am feeling like I have arthritis in my bones. I asked Do I hurt due to working out? Or do I hurt cause I'm old...... 
I thought the pain stops after a while. My hips hurt from this morning and now after this workout, my abs are feeling the pain from yesterday's 100 butterfly situps and my back is going to really feel it in the morning from the kettle balls. Well here we go.


Todays torture, as follows


Warm up:

1. 300 jump ropes/ 100 double unders
2. 15 Burpees
3. 20 Push ups w/ Downward
4. 20 mtn climbers
5. 20 air squats
6. 20 pushups
7. 20 lunges
8. 15 burpees

SWOD:  Part 1

21-15-9 (so that is 3 sets)

1. push presses ( 115/75)        (I did 45lbs for 21 reps & 3 reps, had to go down in weight to 35lbs)
2. box jump ( 24/20)

Done in 9 min 10 seconds

WOD:  Part 2

1. 800 m run
2. 50 Air squats
3. 50 kettle ball swings ( 1.5/1)
4. 50 Air squats
5. 800 m run

The run was killling me from my bones aching and my hip hurting and my body wanting to give out on me today.


Done in 17 min 45 seconds ;o

I have nothing else to say tonight. I am just too tired. so Nighty Night!

of course Chow chow for now

http://crossfitfortressmiami.com/

Wednesday 11/9/11 Feel like an old lady

Today's task...... Be a man, suck it up and lift, lift, lift!

Warm up:

1. 1 lap (1/3 mile)
2. 10 burpees ( jump higher!)
3. 15 push ups (piece of cake)
4. 15 air squats (he made me do em twice, he said they were not low enough! so 30 for me)
5. 15 mountain climbers (not so bad)
6. 15 jump squats (terrible)
7. 300 singles/100 double unders (my feet always cramps when jumping rope)
8. 20 pvc over head and back
9. 10 skin the cat right, then left
10. stretches for shoulders

DAMN thats a LOT of warming up!!!




Next!
WOD #1

1. 100 butterfly situps   TIME 4min 58 sec

WOD #2

1. 3 snatches (55lbs)
2. 3 burpees repeat

              10 rounds of this ( WHAT )

My TIME 7min 53 sec

Thank you and GOOD NIGHT! WHEW I am exhausted!

Too much sweating!

Chow chow for now

crossfitfortressmiami.com

Tues 11-8-11. All about muscle today

Today was nothing but muscle.

Of course can't for get about the warm up 1st!!
WARM UP:

1. Run 1 lap (1/3 mile) wasn't last today!! ( but the guys were too busy chatting so I guess thats why thats ok I'll take it!)
2. jog in place
3. jumping jacks
4. butt kicks
5. high knees
6. mountain climbers
7. some kind of movement on all fours go in a circle then back the other way 6 times (I thought was going to get taken out by the guy next to me every time he was going around in his circle) I yell DON'T TAKE ME OUT!!!
8. 5 pushups
9. 10 butterfly sit-ups
10. 15 squats
11. I think that was it???
12. PVC pipe 20 over head and back
13. PVC 20 skin the cat left 
14. PVC 20 skin the cat right
15. PVC 5 dead lift
16. PVC 5 power clean
17. PVC 5 front squat
18. PVC 5 shoulder to over head

I think that completed the warm up.......... Isn't that enough?

Now for the WOD

1. Hand stand 5 seconds (real counting 1 one thousand, 2 one thousand etc.)
2. 10 dead lifts Rx 105lbs. NO WAY I did 65lbs
3. Hand stand 10 seconds
4. 10 power cleans
5. Hand stand 15 seconds
6. 10 Front squats with the 65lbs
7. Hand stand 20 seconds
8. 10 shoulder to over head
9. 3 rope climbs

COMPLETED in 9min 5 seconds!!!!

Ok so I remember climbing the rope in like middle school. I swear I climbed the rope! For some odd reason I could not get myself up the rope. Am I just old or to heavy to lift/pull myself up? Maybe I am a weakling. LOL Anyway I could scoot myself up the rope 2 time which equaled about 2 inched. Yeah I know thats not much.

I also remember doing lots of handstands growing up. I do not remember handstands being hard to do or requiring much strength to stand on my hands but once again I was wrong. It was not so simple. It has just been too long! I feel OLD.....

So here are some pics of the class before me, but we did the same thing. 

Chow chow for now!


Check them out! You can DO IT!
http://crossfitfortressmiami.com/

Monday 11-7-11 got beat today welcome back Silvio

WELCOME back SILVIO! ( he kicked my you know what today!)


Just to say the main coach has been out for a little while and today was his 1st day back and this was no joke. he came hard and fierce!
What a difficult day! More than ever. I threw up after just a part of the warm up.
So here's what we did:

Warm up: 

1. 1 lap (1/3 mile)
2. 10 burpees
3. 15 pushups
4. 15 air squats
5. 15 mountain climbers
6. 15 jump squats
7. 300 single jump rope (this is where the deed happened, had to excuse myself) 

That was just the warm up! I was dead! that was about 35 - 40 min for the warm up.

Now for part 1 of the WOD (SWOD)

Part 1 SWOD:

 deadlift 10-10-5-5 ( 60-90 %) I did 65lbs/10 reps, 85lbs/5 reps, 105lbs/5 reps, 115lbs/5 reps

Part 2 WOD:

10-9-8-7-6-5-4-3-2-1

1. box jump( 36″/24″) jumping on a box isn't as simple as you think try jumping it 55 time with running in between
2. 100 m run (I think we did more, he adjusted our route, down the ally and back up the stairs and down and back to the box jumps)

Just to let you know how it was,  10 box jumps, then run 100meters, back to 9 box jumps then run 100 meters, 8 box jumps run 100 meters, etc. 

I finished in 15 min 37 sec. 

I think that is enough for now.. WHEW

Chow chow for now!

check it out! http://crossfitfortressmiami.com/

Thursday 11-3-11

I didn't work out Monday, Tuesday or Wednesday cause my other half was sick and couldn't leave the baby with him so I only got 1 workout in this week. Hey things happen...... What can you do. Just go with the flow right

Warm up:

1. Jump rope 2min
2. Double unders 2 min
3. shoulder stretches with PVC

GWOD: 

1. 2 min amrap bar muscle ups (scales do chest 2 bar, on rings to beginners, or any other scale like strict pull ups) these were so hard, I don't remember how many I did, but it wasn't many. I have battle scars to prove it.
2. 2 min break

From my arms rubbing against the rings. Still raw the next day, it looked like I was tied up or something. That took some explaining.

SWOD: 2 min shoulder to over head (Rx185/135) /i did 25 reps of 35 lbs (no way 135lbs)

WOD: 2 miles run

Do you know how awful running is? Well my 2 mile run made me think about it A LOT!  I did it in 21 min and 1 sec. Not to shabby for me anyway. 

See my time 21:01

I was beat! I felt like up chucking, but I didn't.

DONE!! I was dead tired I fell asleep Immediately when I got home

Chow chow for now

http://crossfitfortressmiami.com/