Tuesday 1/31/12

Today was Burpee hell day!!!

Who loves a burpee???  Anybody? That's what I thought. No one!!!

I can say that I can do my burpees much better and faster. I have learned to just get it over with and the torture doesn't last so long. Faster burpees that's the key. But of course the right way. Oh boy!!! Just another day @ Crossfit Fortress!!!! Gotta love it!

Warm up:

1. run a lap why can't I get use to this?
2. stretches awesome
3. but kickers across the gym and back check
4. high knees across and back check
5. Burpee, high jumps across and back burpees for the warm up and the WOD?? I never jumped so far as I did today! That was so I could do less burpees LOL
6. Bear crawls across and back nothing like having your rear end in the air as someone else is right behind u crawling.
7. crab walk across and back just have to mention the floor is so dirty eww
8. PVC stretches

   WOD:

1. 20 Burpees
2. 400 meter run including stairs damn stairs
3. 15 Burpees
4. 400 meter run including stairs again again with those stairs
5. 10 Burpees
6. 400 meter run with stairs AGAIN! they greet me everyday I go and I say goodbye every night (happily)
7. last 5 Burpees so glad last set of  DAMN Burpees!!
8. 10 Shoulder to over head (Rx95lbs) I did 65lbs I wrote 85lbs but that was a mistake I think I would have tipped over I was struggling with my 65lbs. 

I know I am stronger and have more stamina. I am proud to be a part of Crossfit Fortress!

TIME 16 min 56 sec!! 

http://crossfitfortressmiami.com/ 
FB Crossfit-Fortress 

Monday 1/30/12

Recovering after last week took forever. My right arm and torso were so sore and tender. I couldn't even straighten out my arm for about 3 days. I am not kidding, this was seriously some really uncomfortable pain. I was moaning every time I had to change my clothes or brush my hair. Since I am right handed everything was painful to do. I even had to modify how I was driving.

Todays warm up:

1. run a lap
2. high knees
3. butt kickers
4. soldier kicks/walks??? 
5. bear crawls
6. pvc stretches for deadlifts

WOD #1:

 21, 15, 9 reps

1. Dead lifts 85 lbs
2. alternate with box jumps    

Completed in 7 min

WOD #2:

5 minutes AMRAP

1. Muscle ups modified for me I did on the rings,  pushup on floor to a pull up and down.       repeat (34 reps)

We had the DJ in the gym today again!!! That was nice I like the music he plays. You just want to dance and work out at the same time!!

Look at all those boxes!!! Jumping on them is no joke! It may seem simple, but for sure it is not!!

Tursday 1/26/12

Talk about feeling strong... :)

Warm up: 

1. Run a lap
2. 5 pushups
3. 10 air squats
4. 15 BSU
5. repeat for 3 rounds
6. 100 jumping jacks. if you mess up do 5 burpees. I didn't mess up once :
7. stretches and practice lifts with pvc

SWOD:

Dead lifts 10 - 10 - 5- 5

1. 10 - 75lbs
2. 10 - 75lbs
3. 5 - 85lbs
4. 5 - 95lbs

WOD:

10 min am many rounds as possible

Pull ups and deadlifts AMRAP

1pull up 1 lift, 2 pull up 2 lifts, etc

I did 9 pullups and 9 deadlifts (96lbs

 My forearms were burning from those pullups. I at least stepped down to the green bands. I just found out what the black bands were. (100lbs) funny so I wasn't lifting much before. I still don't know what the green bands are though.

So sry Mondo for cutting your head off. LOL

This is Natalia good job!

Chow chow for now

Mon 1/23/12 & Tues 1/24/12

Monday 1/23/12
I was so tired yesterday after my class I didn't even blog  about it. I fell asleep almost right away. So I am going to do yesterday and today. I am really so tired I almost fell asleep, but decided to do it now before I forget.

Starting with yesterday. See I already forgot the warm up and WOD, Thankfully I always take a picture of the Wall.
Let me see the warm up......

1. run a lap I think
2. I have no idea what else..... I have the memory of a fly

WOD: 3 minutes of each AMRAP (as many reps as possible)

1. 3 min Over Head Squats (135/95) I did 45lbs
2. 1 min break
3. 3 min Lunges (45/25) 15lbs for me. These walking lunges with weights are a killer  
4. 1 min break
5. 3 min wall balls burpees (20/14) 10lbs I tried to do the burpee holding the ball, but my face almost kissed the pavement, so that was a no go for me. Drop the ball and do a full burpee
6. 1 min break
7. 3 min Sumo Deadlift High Pull (115/75)45lbs this is ridiculous! Women were not made to do this one. LOL Very awkward. 

 Completed 78 total moves
Tired and weak after class

Tuesday 1/24/12
Moving on to today's WOD
The first thing I want to say is my ass was in pain from all those lunges yeasterday.
When I got there the room was completely empty where in the hell did everyone go. Why was it quiet and what the hell was going on!? Every time you see it that quiet you know it is going to be a HORRIBLE WOD! I actually asked Sivio "Is there no class today?" He said Yeah there's a class. I was just looking around for any other 7 O'clockers.... hmmm where were they? Yes there were a few regulars who didn't show up. Why was that? I will tell you why. Those sneaky you know whats. Did they get a heads up on the WOD or was it a coincidence?
Well the Wall was blank!!! So not pic today. That was strange. I never saw that before.
So a blank wall, no one in the room.... bad news right?
RIGHT
Warm up:

1. lots of stretches
2. 1 lap (1/3 mile)
3. butt kickers across the gym and back
4. high knees across the gym and back
5. this soldier walk across the gym and back
6. inch worm?? to mid gym and jumps to the other half this was just hilarious
7. more stretches

WOD:

1. run 1 mile done in 9min 20 sec. Just in the 1st minutes I was thinking please don't quit, please don't stop. I wanted to stop so many times but seeing my fellow athletes in front of me made me not want to quit. I didn't want to get left behind. At the very end of the mile Mondo was in front of me walking and I told him let's go.  We got the the very end and sprinted to the finish!! That was so hard! I can't believe we did that! 
2. @ 12min run 800 meters More running?! Ugh!
3. @ 18min run 400meters MORE RUNNING!? Damn it!!! I hate you all!! I just want to curl up and disappear

I was dead tired, but to my amazement a few stayed behind and worked out a little longer! They are so awesome!! I have so much respect for them. So much running! This was one of the worst one's yet! Running is my weakest points. I would rather plank for a long time, than run this much. But on the positive not... I did it. Considering I wanted to leave once I heard what we were going to do. I stayed and completed it all. When I got home I couldn't even lift my leg to get out of the car. I literally dragged my leg off the edge of the car and let it drop to the floor. Exhausted!! 
I won't be going tomorrow, my son is going to try out for an artistic program at school tomorrow night. So back on Thursday.
Chow chow for now

Thursday 1/19/12

So after a break yesterday we had a kick ass day today! No slacking and the longest warm up ever.

Warm up:

1. run a lap (1/3) mile
2. 50 wall balls
3. 50 BSU
4. pvc lifts in everyway multiple reps
5. imaginary kettle ball lifts too LOL (everyone was we must look like idiots from the outside lifting without weights)

SWOD #1:

2 minutes AMRAP (as many reps as possible)

1. Shoulder to Over head (45lbs)

I did 20 reps

WOD:

5 rounds of:

1. 10 KB snatch (18lbs)
2. 5 burpees
3. 10 toes to bar (knees to elbow for 1 round then BSU for the last 4 rounds)

TIME completed: 7 min 54 sec

That was tough I love the weights, but it tires you out. Imagine the class starts @7pm. The WOD took about 10-15 min to set up talk about etc. So it's about a 35-40 min warm up. 

I did 20 of these in two minutes.  Shoulder to over head Now guys don't be harsh I'm just a girl I cannot lift  like you all.

Well, Chow chow for now.

Wed 1/18/12

 Today was a good day. I felt like we needed a well deserved light day. We all work very hard. I was feeling bad anyway and I almost didn't go, so that was a blessing to me. 

The warm up:

1. 2 min jumping jack
2. 1 min double unders (jumping jack)
3. three sets of 10 for the following

• push ups
• butterfly situps
• squats

Them multiple stretched with the PVC

The WOD 4 sets of

1. 10 front squats I did 45 lbs
2. 10 HSPU I did modified handstand pushups with knees on box and push up to floor. 

My TIME: 5 min 53 sec.

Now there were those Crazy guys who just love the whole work out thing and did an extra WOD after class. You know what I have to say about that. You SO CRAZY!!! LOL

Tues 1/117/12

When I came in tonight it was TOO QUIET. TOO EMPTY.....

That is like the silence before the storm.  All I can say is that we finished 15 minutes early and I left as soon as possible. I felt horrible after class. It was push push push tonight. High intensity all the way thru.

Warm up: 

1. 1 lap (1/3 mile)
2. stretches
3. jumping jacks
4. high knees
5. butt kicks
6. mountain climbers

WOD: #1 I call it DO and DIE 

3 shuttle runs - I have no Idea what the distance total was for each suicide run, but there were 5 cones, so sprint to 1st cone and back to the begining, then past the 1st cone to the next cone and back to the beginning etc. 5 times(5cones). That was 1 round

Repeat this for a total of # ROUNDS.

After that I was dead tires. My lungs were burning and I felt terrible, but that was not the end. 

On to WOD #2: 

10 minutes AMRAP

1. 10 KB swings
2. 10 grasshoppers 
3. repeat 1 & 2
4. repeat 1 & 2
5. repeat 1 & 2
6. repeat 1 & 2
7. you get the picture right?

I did 9 reps. Dying in he process. My lungs and throat were so icy cold from breathing so heavily. 

A Killer WOD today. 

NIGHT! 

 Chow chow for now