Thursday 3/8/12 PR day!!

I really enjoyed today! I love the weights and there was minimal running. My shins are thankful for that! They are still really painful after the WOD from the whole week of running like crazy.


Warm up:

1. 400 meter run (no lap! yea)
2. pvc stretches and practice lifts for today's WOD

WOD:  PR's

1. Snatch Press 65lbs max PR
2. Press 70lbs
3. Push Press 70 lbs
4. Split/Push Jerk 95lbs

So here is my comparisons:


             October 3rd 2011               March 8th 2012
Snatch Press   n/a                                65 lbs
Press             n/a                                70 lbs
Push Press    55 lbs                              70 lbs
Push/Split Jerk n/a                               95 lbs


So I don't know why I don't have any of these initial ones, but I know I am lifting more. I really enjoy lifting weights
Just to add this. Michi, she's in the pic down below smashed my finger in the weights when counting and loading more weights onto the bar.... LOL See I put you here for that. Luckily it was very minor. Actually she didn't smash it, it was just barely the tip of my finger. 

I recorded this on my phone/EVO and apparently the phone or I don't have the technology to rotate the video. 
Soooo just tilt your head to the left LOL and watch that way. 
Next time I'll know. I'm SORRY for giving you a kink in your neck. 
Anyway this was my PR (personal record/max) for the Split Jerk 95 lbs. When bringing it down I was tired and it felt like it slammed on my chest WOW!! 
The one on the left is me and on the right is Michi. Tilt head LEFT :)

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3/7/12 jumping & pure cardio

This was a rough one only because anything purely cardio is the enemy to me. I do it cause I have to now because I like to. I know without cardio I would be a hot mess. So I guess it's a love hate relationship, but oh well!! 
Warm up:
     1.   take a lap (1/3 mile)
this is difficult to explain, but 4 sets of cones one further than the next
     2.   sprint to the st cone and as soon as you reach the second cone
     3.   turn quickly and sprint backwards to the next cone & as soon asa you reach the next set of cones
     4.   turn quickly again and sprint forward to the last cone. 
     5.   repeat 2-4
     6.   PVC stretches


WOD:
 Flight Simulator (scale down)

1. 100 jump ropes/50 double unders
2. 400 meter with the stairs
3. repeat for 4 rounds

TIME 14 min 58 sec.

Me and my bestie neighbor
Iris

My friend Iris's arms were both like
this after the jump rope whipped her
so many times. This happens to
me too, but on my hips, legs
and bottom. OUCH!

So running a lap and all those sprints before the WOD were great and then to have more running after can you say it??? "Sucks!!" 
I am still loving the torture of it all though.
When I got home I touched my shins with my hand and a HUGE shock happened. It was so much pain. My shins hurt really bad!!! I mean really bad!!! 
Then about an hour after I got home, my other half asked me to do 100 jump ropes and he used his stop watch to time me cause he wanted to compare to himself. I did it in 45 seconds. Good I think. After I did a few double unders too. I will start practicing that when I get home. I need to get this one. 
So he tried after but quit counting after a few stops, so no time for him. He did goto crossfit before me and I joined after him, but he quit in January. He started doing his own workouts in the garage and running on his own. He did very well with that before crossfit, so I hope he will keep it up.
 Check out the Crossfit Fortress webpage and FB page below. 

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Tuesday 3/6/12 PR & WOD

Today is another PR day!! Good for me! I know I am getting it!

 Warm up:

1. Run a lap kinda fun cause I stayed to run/jog with my friend (my neighbor Iris) and then when we were about done I grabbed her hand and began run dragging her behind me and then we saw another girl in our class and she was walking and grabbed her too and ran. That was good!
2. Jump rope warm up 
3. stretches with PVC

WOD #1:
PR (Personal Record) AMRAP in 2 min

1. Jump rope double unders or singles I did double unders, I could never do them at first for months, now I can!!! I did 28 double unders. I whipped my self several times in my legs, arms and bottom in the process, but did them! (double unders are when you jump over the jump rope one jump with 2 passes under you each time. 

WOD #2:
20 minutes AMRAP

1. 15 KB swings I did 26lbs. Moving up
2. 15 push ups (hand release)
3. 100 meter run with the stairs

I did 7 rounds!!! in 20 minutes!! Not to shabby.... 
as you can see below this was after today's WOD.... everyone was EXHAUSTED it really was so hard and took a lot of strength and focus to do the KB swings. I thought my arms/shoulders were going to give up! The 1st couple of rounds I did my push ups on my toes, but using all the energy I had to scale down to doing the push ups on my knees. Then going to do the run (jog) was just as hard. Each exercise is a mental challenge. I just try to talk myself to just make it to the next step. I kept on. It was very difficult to say the least. 

So my coach Silvio asked about my blog today. I was very happy and proud that he enjoyed it!! Thank you for being a great coach and so positive. You make us all want to do better for ourselves!! I am so happy that we always have a good time in the process. I love the 7 O'Clockers!!

Check out the Crossfit Fortress webpage and FB page below. 

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Fun night PR Day!

Very exciting today see what's after the WOD....

Warm up:

1. 1 lap (1/3 mile)
2. Jump rope for ......i think forever!!
3. Double unders 1 min. I am getting better. I can do them now AND i can 2 in a row!!! woohoo! LOL moving up in the crossfit chain
4. PVC stretches (over and back x10 & left and right skin the cat 10 each)
5. PVC practice for the WOD

WOD: PR Day!!

1. PR for Power cleans my max 75 lbs (didn't have prior # to compare)
2. Box Jumps 2 min AMRAP 30 for me on a 20 inch box. I usually do the 18 inch box. Today was the 1st time for the 20 inch box.  (didn't have prior # to compare) or high Jumps for advanced 

 

















Before class, very interesting...  I have never seen a person jump so high without a spring board. 
This is pre class, these are some guys from my 7'Oclock class.The pictures are blurry cause of my AWESOME EVO!! I swear I should bring my camera in there! I could really get some fantastic moving shots! But this will have to do. 

On the way up

 Preparing for the jump

 Yeah that's a body up there

 This is from the 6 O'Clock class. No hands of course

The ladies representing their jumps too! She looks like she's floating!This is one of our coaches Jaime and one of our 6 O'Clockers Mimi doing their High Jumps. This is pretty amazing 24 inch box and 11 weights stacked!!

This is a mini clip of the highest jump he did. This is a close a it get's to flying LOL. I thought he wasn't going to attempt is again so I stopped recording so the beginning got cut off. Have you ever seen such a thing?! 24 inch box and 12 weights total I believe was about 60.5 inches...

So there you go!! Hope you liked todays blog!!

Chow chow for now

Check out the Crossfit Fortress webpage and FB page below. 

http://crossfitfortressmiami.com/

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Thusday 3/1/12 3 rounds

Today's class was huge! We broke down the WOD in to 3 sessions/rounds. I luckily did the 1st round. Not too much to say, but it was a short day! How awesome was it to have Silvio work out with us today? He is a machine I tell you. He makes all the exercises look easy. I swear it took him like a whole 3 min to finish his WOD. He's there one second then the next you say where did he go? 
Warm up:

1. Jump rope 2min
2. 5 burpees
3. 10 switch leg lunges (i say 20 cause one on each side)
4. 15 BSU
5. repeat 2-4
6. repeat 2-4 again
7. Jump rope 2 min

WuWOD:

1. Partner warm ups partner sits with legs out straight and arms out on either side and the other partner jumps over one arm then the legs then the other arm and back around that's one rep, repeat a total of 5 times. Don't kid yourself sounds fun and easy, but try jumping that many times continuously. Switch positions and repeat. This is a little freaky cause you feel like your partner may jump and crush your legs if they miss their jump, so it's best to close you eyes every noe and then when you feel like your legs will be broken. No offense to my partner, just paranoid of broken bones. :O
2. Partner warm up, one partner does childs pose on the ground and the other partner jumps over their back. Then from childs pose to a plank like position and your partner has to crawl under you. Those 2 moves is 1 rep. Repeat for a total of 5 reps. Switch up positions and repeat! I actually liked this one. Thankfully I wear long pants cause my knees would have been bruised up! I did this as fast as I could! zoom! Jump and crawl, jump and crawl LOL. I felt young again :D

WOD:

21-15-9 reps

1. ring rows (put your feet on a box and lay back and pull yourself up, it's like a pull up on the rings) i tried to do it, but cold only do 3-4 on the box then. modified it to feet on the ground
2. ring push ups (modified is pushups) of course I did regular push ups.
3. 100m run including up & down stairs. my shins are killing me. I just barely touched it on a chair after I got home and it was like electricity shooting up my leg. That is old age. I think I am one of the older if not the oldest person in my class. I wonder how old everyone is?

my time was 8 min something seconds. I forgot and my picture came out all screwed up. 


It was a very short WOD, but really hard. I have absolutely no upper body strength. The exercises that require me to use my arms to pull myself up are the hardest ones. I can't seem to do them. I know I have improved with my pull ups, but I just don't feel any stronger when it comes to my arms. They still feel flabby. This is my biggest problem. My arm strength. Maybe I should do more push ups? I wonder if that would help or is that the wrong exercise??? Hmmm don't know.... I hate feeling like I can't do a task. It sucks! I feel like I'm trying my hardest, but it doesn't show. At least to me. 
WELL Until Monday!!
Chow chow for now 

Check out the Crossfit Fortress webpage and FB page below. 

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Wednesday 2/29/12 Leap day! no PR's

Well first I just wanna say my shins hurt from running, my a$$ hurts from squats and my abs hurt from butterfly sit ups. Not only that but today I hit my hand really hard on a chart rack at work. I thought I broke my hand cause I was swinging my hand and BAM! It was throbbing so bad for a couple of hours, I was even waiting for the x-ray company to come in so I could get one done, but didn't want to stay. It is still tender, but I worked out anyway. Didn't want to miss out. So here is my cheesy pose before going to crossfit. LOL I love my new shirt!!! Got to support it!! 
So Manny asked me to give a cheesy pose so here you go! Look no love handles here. 
           So here we go!                                                                 Kiss my WOD!!!

Warm up:

1. Take a lap! more running!!!!! my legs should be toothpick by now but they're not
2. high knees
3. 3 burpees
4. but kickers
5. 3 burpees
6. mtn climbers
7. 3 burpees
8. PVC stretches
9. more stretches

WOD: Helen

1. 400 meter run could we run any more? my shins hurt like hell! I need a intsy wintsy break from the running thing (pretty please)
2. 21 kb swings upped my weight to 29lbs/12kg I increased and I didn't go down to the smaller weight during the WOD! yup!
3. 12 pullups 1st round with green band (50lb resistance) 2nd round half green only other half green and red band. 3rd round green & red band

3 rounds

My time 12 min 31 seconds

I don't think I have sweat so much in any class! This one I felt the sweat dripping down my back. It was so stuffy and hot in there. The running actually let you cool down in between rounds. Love how I go to torture myself, but I have a good time, can I say it again? Everyone in my class is great!!! Laughing and too much fun!

So I went to look up the WOD "Helen" and apparently not all WODs are after real people.... They have many WODs named after women "the girls". There are THE BENCHMARK GIRLS and THE NEW GIRLS. Then there are THE HERO WORKOUTS, named after Hero's who have died in the line of duty. Police officers and mostly military men and women (actually one woman)

Today's WOD was after a BENCHMARK GIRL (HELEN)

Well until tomorrow

Chow chow for now!!

Check out the Crossfit Fortress webpage and FB page below. 

http://crossfitfortressmiami.com/

http://www.facebook.com/pages/Crossfit-Fortress/157976450939503

Tuesday 2/28/11 Week of PR

I am excited for this whole week. I want to see if I am better and improving. Only the numbers will tell.... so I was at home before I left and though damn I hope it's not the mile. If you have read any of my prior posts you know how much I hate the dreaded "mile". I said I need to go so suck it up! (I went)
First this was my neck this morning at work. After those back squats yesterday. Imagine we had the neck pads too. If not it would be black and blue probably.
Anyhow on to the week of PRs.


Warm up:

1. Lots of stretches warming up those legs (uh oh)
2. Butt kickers
3. High knees
4. Take a lap a lap? really? we're doing the mile today... ugh. This is a repeat of the last time I did the mile, run a 1/3 of a mile to do a mile
5. more stretches with pvc

WOD:

1. 1 mile this is a repeat in my complaint about the MILE. talking to self "you can do it" "don't be the last one" "don't give up" I can say at least I wasn't totally winded by half way thru. That came a little bit further in the run. I was behind some chatterers. I always wonder, how can you talk and run at the same time. I guess it's because they can do more, cause if I tries to talk and run I think I would pass out and someone would have to go get a tow truck to pull me back to the gym. Anyhow I made it in better time than before!!! Even though it still felt like forever. YIPEE!!!
2. 2 min pull-ups AMRAP Ok now I usually do it with the black band which is 100lb resistance which I was told. This time I did it with the green band which is 50 lb resistance. Right there is my 1st step. I did a torturous 18 reps in 2 minutes. I wanted to completely give up after 8. I did a total of 18 reps. 

So to summarize  here are my comparisons below:
 Oct 2011          Nov 29, 2011      Dec 5, 2012       Today Feb 2012

Mile  12min 55 sec        9min 28 s         9min 20 sec     9min 4 sec

Pull ups n/a                                                  18 with 50lb resistance band

Overall I did pretty well I increased my running time and I decreased the amount of resistance needed for my pull ups although it was nearly impossible, but I couldn't do it with the green bands before at all. So that says a lot!!!
Crossfit!!

Blogging late, but Better late than never, Until tonights Crossfit Class

Check the out on their webpage and FB page. You can see some pics from our Spartans there too!

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