My Crossfit experience @Crossfit Fortress

Wednesday 1-30-13

2013-01-30T22:33:00.000-05:00

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:

Take a lap
3 rounds of

5 push ups
10 BSU
15 airsquats

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

http://www.colormerad.com/
~~Groupon for $22 go get it for 5 days only~~

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~~

~~LIVING SOCIAL DEAL CLICK HERE!~~

~~Hurry before they sell out and the price goes back to $59~~

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.

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

http://crossfitfortressmiami.com/

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

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

Tuesday 1-22-13 Sean

2013-01-22T22:24:00.000-05:00

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:

a lap (1/3 mile)
21 push up
21
BSU
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

http://www.colormerad.com/
~~Groupon for $22 go get it for 5 days only~~

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~~

~~LIVING SOCIAL DEAL CLICK HERE!~~

~~Hurry before they sell out and the price goes back to $59~~

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.

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

http://crossfitfortressmiami.com/

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

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

Wednesday is fun day! 1-16-13

2013-01-16T23:15:00.002-05:00

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:

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.

100 m bear crawl which I missed out on cause of the above
100 m crab crawl
100 m butt kickers
100 m high knees
lots of stretches

SWOD:
5 min max amt of Thrusters (95/65lbs) I did 55lbs and 32 reps

WOD:

30 HSPU (handstand push ups)
40 Pull ups (used red & blue band)
50 KB swings (70/53) I did 26 lbs
60 BSU
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

Tuesday 1-15-13 BRENTON

2013-01-15T23:10:00.001-05:00

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:

400m run
30 sec drills, Jumping jacks, butt kickers, high knees, push ups
stretching with the PVC

Long WOD today so a little warm up :)

SWOD:

Over Head Squats

10 with the bar (35lbs)
10 @50% (45lbs)
7 @ 70% (55lbs)
5 @ 80% (65lbs)
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

100 meter bear crawls
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

http://www.colormerad.com/
Groupon for $22 go get it for 5 days only

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

LIVING SOCIAL DEAL CLICK HERE!

Hurry before they sell out and the price goes back to $59

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.

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

http://crossfitfortressmiami.com/

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

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

Monday 1-14-12

2013-01-14T22:45:00.002-05:00

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:

Take a lap 1/3 mile
2 min jump rope
1 min dbl unders
PVC warm ups & stretches
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

KBSwings (53/35lbs) I did 35 & 26 lbs. I had to step down to complete
BSU

WOD:

5x5 Dead lifts

50% of max (85lbs)
60% (105lbs)
75% (135lbs)
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

http://www.colormerad.com/

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

LIVING SOCIAL DEAL CLICK HERE!

Hurry before they sell out and the price goes back to $59

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.

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

http://crossfitfortressmiami.com/

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

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

Back at it

2013-01-14T14:15:00.001-05:00

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

10 Toes to bar (I did about 3 toes to bar the rest knees to elbow)
10 Thrusters (Rx95/65) (I did 55lbs 1st rd, then 45lbs for the rest)
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:

400 m row
21 of each: Push ups, Air Squats, and TTB

WOD: “Chip the chipper”

1000m row (400m if not Rx)
100 Air Squats
75 Push ups
50 KB swings (53/35) (I did 26lbs)
25 Burpees
50 KB Swings (53/35) (26lbs)
75 Push ups
100 Air Squats
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

http://www.colormerad.com/

Check out Crossfit Fortress Below

http://crossfitfortressmiami.com/

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

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

Tuesday 11/12/12

2012-11-14T00:04:00.001-05:00

Prepare yourself...... Lot's of pics and videos in this blog

I know I have not blogged in nearly 2 months. It has been a busy couple of months. I figured since I was told I have not blogged in a while.... I would do it tonight! Thanks Tina!! I have still been going to Crossfit about 3 days a week. I can tell you it is just as challenging as it was on my last blog. It will always be challenging cause you always have to push yourself a little bit more than the last time. I can say in the last 2 months I have been able to improve in my technique in my opinion. Certain movements are not as horrible to do. For example Air squats and butterfly situps (BSU). Oh and BTW this is a special WOD today it is for Vidal's Birthday! Happy Birthday Coach Vidal!!! I actually saw him WOD @6pm. It was insane he was on express mode. He was so fast I couldn't stop watching him. It was like watching a machine move. Very inspiring. We have such great coaches.
Anyway on to the
WARM UP:

400 meter run

30 second drills

high knees
butt kickers
2 burpees
air squats
2 burpees
jumping jacks
2 burpees
mountain climbers

PVC stretches for the WOD

WuWOD:
Clean and Jerk

10xbar (35lbs)
7 @70% (45lbs)
5 @75% (55lbs)
3 @80% (65%)

Vidal's Birthday WOD: See if you can guess how old he is now:)

36 HR push ups
36 Air squats
35 BSU
36 pull ups
36 KBS (26lbs)
36 plate lunges (25lb plate over head)
36 Bar OHS (overhead squats)
36 Pull ups
36 BSU
36 Air squats

2 rounds (25 min cap)

I did 1 complete round plus some of rouns 2 (36HR push up, 36 Air squats, 28 BSU)
It was exaughsting! I layed on the floor thankful it was finally over. As usual very challenging and tiresome, but I wouldn't expect less.

So since I have not blogged in a while I have still been taking pics and videos of some WODs so I figure I would post a few photos and videos below!!

Here are a bunch of mini videos too!

Oh yes and a couple of pics from the Color Run I recently did! Oh and BTW yes I signed up for

Color Me Rad!!

there by 6:30am But CHEERY!

Miss seeing them everyday at the BOX. Was a fun time!

Color station #1

Pit Stop and Photo op!

Dancing at the color station! They were jamming at each one!

After party was insane and fun I think I burned more energy dancing and jumping than "running"

Fun Fun!! Signed up for Color Me Rad!! Join the team ........ I can't wait to do this again!
February 2nd 9am Team Color Collision!!!
Annette

Tuesday & Wednesday 9/17&18

2012-09-19T23:08:00.003-04:00

Quick Summary from Yesterday and today. I feel like this week has bee so exhausting. Today my shins were hurting so bad. Let's see how much I remember from yesterday 1st.
WuWOD:

take a lap 1/3 mile
tabata

20 sec BSU
10 sec break
20 sec BSU
10 sec break
20 sec air squats
10 sec break
20 sec air squats
10 sec break
20 sec push ups
10 sec break
20 sec push ups
10 sec break
20 sec burpees
10 sec break
20 sec burpees
PVC practice lifts for the WOD

WOW I think I am tired just reading that. Yup that was just the warm up!

SWOD:
Squat Cleans (don't remember my weights)
2x3 @ 60%
3x3 @ 65%

WOD:
4 rounds

100 meter run
20 KB swings
10 HSPU (knees on 24" box)

My time exactly 10 min of TORTURE!

On to Wednesday!

WARM UP:

2 min jump rope
1 min double unders
Team Row 2000 meter row (13 team members) 100meters a piece until the end when the guys took overto pull out the WIN!! (Losing team 20 Burpees!) Our team WON!! Great incentive to do better and push harder, but no one had to do Burpees! Great tactic!
PVC pass thrus

SWOD:
Back Squat 3x6

1st set 105lbs
2nd set 115lbs
no more time left

WOD:
10 min AMRAP

9 Dead Lifts (115lbs)
12 Box jumps
15 push ups

I did 4 rounds + 18

Beat down! yeah so my calves got cramps, my thighs are so tight and almost cramping, my chest is sore, my shins are in the most pain and myfeet actually hurt for the 1st time. I guess that means I have been working out well. :) Pain is a good sign sometimes.

Anyway!
See ya!
Annette

I truly cannot wait for these! If anyone is going to these let me know I would love to race together

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.

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

http://crossfitfortressmiami.com/

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

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

Oh Monday how you creeped up on me 9/17/12

2012-09-17T23:18:00.000-04:00

Monday snuck up on me. Almost 1 year at Crossfit Fortress! A couple more weeks. Super duper tired after today's WOD. I forgot to take a picture of te wal so some of the WuWod is a guess :) So sorry

(Wu WOD):

take a lap 1/3 mile
10 alternating lunges (35lb bar)
12 thruster (I think)
10 alternating lunges (35lb bar)
12 thrusters

PVC warm ups and practice lifts for the WOD
SWOD:
over head squats?? (oh my gosh you think by now I would remember the names, oh I feel so absent minded :))
2x3 @ 60% 55lbs
2x3 @ 70% 65 lbs

squat balance
3x3 @ 55lbs

WOD:
7 min AMRAP

15 thrusters (35lbs)
30 doube unders/150 singles

I did 3 rounds. Those damn double unders go me! Ugh I swear! I want to take the damn rope ond hit it against the wall. Oh well I tried and tried and finally at the end on my 3rd round I could finally do it. I guess better late than never :)
So after the WOD Daniel says ok come on lets go do a lap! Are you kidding me?! I said you are nuts what for didn't you WOD enough? He says "I broke in my shoes now I want to run to see how they feel when I run!" Oh gosh I went, but I so cut thru the parking lot! I was tired and did not want to run! Well I did it, maybe half a$$ but I ran after a WOD. Completely nuts.
Anyway!
See ya!
Annette

I truly cannot wait for these!

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.

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

http://crossfitfortressmiami.com/

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

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

Wed 9-12-12 welcome

2012-09-12T23:45:00.000-04:00

So for some odd reason there were a bunch of missing atheletes tonight. hmmmmm I think someone spilled the beans on what the WOD was today! LOL We usually have so many people that we are crammed in there, but not tonight. Wait till you read what the WOD was:)

Warm up:
all of the excersises were across the gym and back

high knees
butt kickers
burpee long jumps
inch worm (so funny)
PVC practice lifts for our PR backsquats

SWOD:
Back Squat for PR
My PR was 135lbs :)

WOD:
100 Burpees

you that's it! 100 burpees LOL It took me 10 minutes. UGH! When I got past 50 I started counting down and when I had 10 left I was counting down out loud it definitely was a mind game to myself.

So yeah I don't know where everyone went to. They missed out on BURPEES!!!!
I hope I do not have to do anymore burpees for the rest of the week!

Anyway
Chow chow for now! :)
Annette

Tuesday 9-11-12 Deadlift PR 175lbs :)

2012-09-11T23:59:00.000-04:00

After a week and 1/2 off I so paid for yesterday. I was so sore today. My shoulders, biceps, legs, back all of it was sore. Oh how I miss it! LOL Will on to the ....
WARM UP:
30 second drills

High knees
butt kickers
10 push ups On the wet ground (chest to floor)
10 jumping air squats
10 jumping lunges
10 push ups On the wet ground (chest to floor)
10 jumping air squats
10 jumping lunges
PVC pass thrus & stretches
Practice lifts for the WOD

SWOD:

Deadlift PRs :)

My PR (PERSONAL RECORD) was 175lbs :)

WOD:
12.9,6 reps (12 box jumps 12 snatch etc)
Box Jump (24/20)
Snatch (95/65lbs) I did 55lbs
20 calorie row (this was a killer!!!)
6,9,12
Box Jump not gonna lie on my last 2 reps (9,12) I went down to 18inch box
Snatch

I was so out of breath it was crazy! So not much to say... Crossfit is a killer everyday! You have to push yourself everyday and tell yourself all kinds of crap to not give up!

Snatch

box jumps in the back! someone flying in the air!

Mimi as usual kicking butt in the back

Thanks!!!
Annette

Monday 9-10-12 Whew!

2012-09-10T22:54:00.002-04:00

I missed out last week. We had state inspection at my job all week and was working late everyday. I didn't even see my house eveyday till the sun was down :( I missed my kids all week. Today made up for it. As Allison would say "go running?" :) On to the >>>>

Warm up:

lap 1/2 mile
10 PVC pass thrus
10 skin the cats left and 10 right
Practice lifts for the WOD

SWOD:

Front squats 3 rounds of 5 (65lbs)

WOD:
20 min AMRAP

max pull ups
400 meter run

I did 52 total pull ups with green band and 6 rounds. It was different each round. 1st round I did 12-14 next was 8-10 pull ups. Whenever we do it again I will try more pull ups and less running *wink wink*. but really I want to try more pull ups for real. The running was as usual not my favorite thing to do, but it was great to be WODing again.

This was a really difficult WOD. I am so glad to go back to the BOX!! I am so sorry, but I can barely keep my eyes open so a short and sweet blog

Thanks,
Annette

Thursday 8-30-12 ALL 10's

2012-08-30T23:03:00.002-04:00

No WOD yesterday I had Open house for my son. He called me on my way home and said "hi mom I have open house tonight" Great no notice! Oh well. So I get there a few minuted early and I see Monstro there on the rowing machine. He says I WODed this morning and he was just there cause he loves it and was doing 2adays. WOW! He got me to run a little before the warm up and I though... What am I doing I am going to have a big workout today. So I stopped. LOL On to the
WARM UP:

2 min jump rope
400 meter run
PVC pass thrus
Practice lifts for the WOD (it was a lot of them)

WOD: It's a LONG ONE!!

10 OHS (overhead squats) 55lbs
10 Box Jump Overs
10 Thrusters 55lbs
10 Power cleans (65lbs)
10 toes 2 bar/ knees @ elbow
10 Burpees
10 toes 2 bar/ knees @ elbow
10 Power cleans (65lbs)
10 Thrusters 55lbs
10 Box Jump Overs
10 OHS (overhead squats) 55lbs

Uhh yes that was the WOD Looks horrific and yes it was hard, but it was worth it. I completed it in just under 11 minutes. I practiced a couple minuted of double unders after the WOD. I did them, that was good! About 5-7 at a time. Decided to do just a little at a time and not stress if I can't do it. It will happen.

Thanks!!

Annette

Tuesday 8-27-12 Rope climb & up coming races

2012-08-28T22:58:00.001-04:00

I went back today even after the LONG WOD yesterday. I actually enjoyed the team WOD yesterday. Nothing like having a partner. On to the
Warm up:

take a lap
butt kickers
high knees
bear crawls
crab crawls
PVC stretched and practice lifts for the WOD

SWOD:
20 min rope climb. I climbed it and didn't know how to come down LOL. I think I did well cause I made it up the rope.

WOD:

15 (p/u)pullups (green band)
2 front squats (fs) 65lbs
12 p/u
4 fs
8 p/u
6 fs
6 p/u
8 fs
3 p/u
10 fs

Done 5 min 45 sec.

So going up the rope was like having SUPER DEATH GRIP. I was so impressed with myself cause the last time I could barely hold on to it.

So I am going to sign up for "THE CHALLENGE" this friday is the deadline for the $25 fee after friday it will be $50. This is what they posted on their FB page today. I will set up a team for this one. If there are any suggestions to a team name let me know.

"So as part of our ongoing quest to create unique never-before-done challenges for your enjoyment, we are now working on the technical logistics for a new obstacle. It is dedicated to all Floridians and we call it "The Hurricane". Can't say much more, but think about crossing a large area with slippery plastic sheeting on the ground, while facing water jets and an airboat engine or two."

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.

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.

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.
I heard there will be axe throwing too! he he

Also on October 21st There will be a team link. Michi is setting it up. Will post as soon as the team name is up.

Check out Crossfit Fortress Below

http://crossfitfortressmiami.com/

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

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

Monday 8/27/12 WHAT?!

2012-08-27T23:02:00.003-04:00

This was so so so so so can I say so so hard! The WOD was insane!! Since Hurricane Isaac was passing thru and there was some left over weather there was only one class. It was a 7O'clock class. There must have been somewhere near 30 or more people there. CRAZY!! I got to WOD with so many new people! That was fun. Loved seeing my 6 O'clk friends! This WOD was dedicated to Louisiana and the upcoming Hurricane. This kicked our butts. On to the
WARM UP:

Losts of joint warm ups.
butt kickers
high knees
jumping jacks
mountain climbers
short run

WOD: Hurricane Isaac WOD

400 m run with 15 lb wt
100 kb swings 26lbs
50 burpees
30 T2B/BSU
200m sprint
50 med ball cleans 12 lbs
200m sprint
30 T2B/BSU
50 Burpees
100 Wall balls 12lbs
300 m run 15lbs wt

This was an unbelievable WOD@ Luckily the exercises that are not running we partnered up so they were half. ex. (50 burpees I did 25 and my partner did 25) I have never seen sweat drip off my head that much. I mean I sweat but dripping off WOW.... I unfortunately had to run off so quickly cause I had company at home waiting for me. I left him there and went to WOD. This was an amazing WOD. I have ner gone to the Saturday WODs, but I hear tell this is similar to those. I liked the partenering up. Lots of fun encouraging each other. I enjoyed seeing my 6 O'clockers there! WooHoo!!

Wednesday 8-22-12 whew!

2012-08-22T21:57:00.000-04:00

Oh I forget what it's like to feel the soreness. I so remember now! Sore butt, and my shins are the killer! Anyway on to the warm up!

WARM UP: about 100 ft

take a lap (1/3mile)
long jumps
butt kickers
high knees
sprint 5 burpees sprint back
PVC stretches
Practice lifts for the WOD

SWOD:
Clean and Jerk

3@ 70% 55lbs
3@ 75% 65lbs
3@ 80% 75lbs
2@ 90% 85lbs

WOD:
2 min

20 jumping lunges
10 push ups
10 pull ups

1 min rest
1 min cleans (55lbs)
1 min rest

Repeat 4 rounds

That was a wild WOD. I was completely lost the entire time LOL. I didn't know what round we were on or how to count the lunges. It was pretty sad. Any way short and sweet tonight
Chow chow for now!
Annette

Tuesday 8-21-12 what happened maybe a fluke?

2012-08-21T22:45:00.004-04:00

Alright so my butt, thighs and shins especially are hurting so bad! Those wall balls yesterday were a killer. I was so confused cause I went in a tried the double unders and I couldn't do them??? How the does that happen? One day yes and one day no? I just don't get it! Ugh anyway on to the

WARM UP:
all the below circling around the gym

jog around gym

butt kickers

high knees

some kind of crossing legs going around the gym facing center

same as above facing outside

another strange movement facing center

same as above facing outside

bear crawls
PVC stretches
Bergener warm up
Practice lift for the WOD

2rounds of

10 push ups
10 v-ups
10 jumping air squats

SWOD:
Snatch

3@ 70% 35lbs
3@ 75% 45lbs
3@ 80% 55lbs
2@ 90% 65lbs

WOD:

400 meter run
30 snatches (55lbs)
400 meter run

DONE!! My time 11 min 33 sec
So I practiced again after the class some more double unders and I SUCKED!!!! I don't understand, but will try again. I went home and tried and again, not able to. Whatever I guess today is just one of those days. I will keep at it!

I am going to sign up for the Color Run!! (before the price goes up again) anyone else wanna join please let me know cause I am going to set up a team and you can join by looking up a team name. For info about the color run click the banner "the color run" below

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.

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

http://crossfitfortressmiami.com/

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

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

Monday Back at it after a sick week last week

2012-08-20T21:56:00.000-04:00

My 100th POST!!!

Boy I guess I had a lot to say!!

Today was a make up day for me. I went last Monday and didn't go the rest of the week. I felt so bad the rest of the week. Still not a 100% but so so much better! I so needed to work out! After working out for over a year and almost a year at crossfit Fortress, you need to work out. When I do not go I feel guilty and like I cheated myself. Not today! On to the Warm up!

WARM UP:

2 min singles (jump rope)
3 rounds of

5 push ups

10 BSU

15 Air Squats

3. 10 PVC over head stretches

4. 10 skin the cat left and right

5. practice lift for the WOD

SWOD:

5 sets of 3 Strict Press as heavy as possible. (55lbs) Woot Woot LOL

It is really hard to do Strict Presses. Never realized how much the dip helps you lift the weight over your head till yo have to do it.

WOD:

15 min AMRAP

15 wall balls (12 lbs)
30 double unders or 120 singles

I did singles for the 1st round and attempted double under in the second round. Failed the 1st couple attempts but really was hoping to do the double unders cause the 120singles take forever to do compared to 30 double unders. you can do so many more rounds! So The 3rd attempt I did 9 in a row and then just kept going. It too 3 tries but did the complete 30 in 3 tries. So so HAPPY! I DID IT! I did double unders nany nany boo boo. LOL

But really I came home and did them even more. I have no idea how I could just all of a sudden do it??? I practiced so many times and failed. Just need to keep at it.

I did 6 rounds in 15 min. I just barely completed it

I have been watching all these guys and ladies that are so amazing at what they do and have been hoping that I could be like them. I feel like I am starting to get there. Although it has been almost a year I feel like I am just begining.

Check out Crossfit Fortress Below

http://crossfitfortressmiami.com/

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

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

Monday 8-13-12 Sick

2012-08-13T22:35:00.003-04:00

I was getting a sore throat and felt like I should work out anyway. I heard you should sweat it out or work right thru a cold. So that is what I did. During the WOD I felt ok. Coughing a little, but mostly ok. after I felt just awful. My head was pounding and was so stuffy. I felt like my head was under water, but on to the
WARM UP:

take a lap (1/3 mile)
1 min jump rope
20 sec push up
1 min jump rope
10 sec squat (forget what it's called) and bring one leg up. Alternate legs tight core. or Rx Kangaroo jump (squat and jump with both knees up high)
1 min double unders (I could do 4 in a row)
10 sec mountain climbers
PVC stretches

SWOD:
back squats 20 reps (65lbs) unbroken.

front squats 5 rounds

3 reps 65lbs
3 reps 85lns
3 reps 95 lbs
almost able to do 105 lbs (ran out of time)

WOD:
15 min AMRAP

7 inverted burpees or (14 burpees) I did inverted
9 HSPU (isuded 24''box)
12 knees to elbow, BSU or toes to bar (I did knees to elbow for 4 rounds then BSU for the last rounds)

I did 5 complete rounds and 7 more inverted burpees.(on the ground roll backward and back to the front, stand and do a handstand against to wall and back down. that is one rep)
I am falling asleep while doing this blog. So sorry, but I really have to go, I am exaughsted! I felt so stuffy after the WOD. My head was going to explode and It was like everything was in a jar. very far away. nighty night.
Annette

2012-08-08T23:15:00.000-04:00

So yeah
I was slacking on the blog, and I didn't go on Monday. I had a CRAZY Allergic reaction to an eye cream. I have never had any reaction to anything before. This crap made me look like I was in a boxing match and I lost big time! Thankfully the swelling to my eyes went away in just over 24 hours. How Ironic is this?! The eye cream was called "EYE NEVER". No joke that was the name! See what we women do to try to stay and maintain looking young. So I put this cream on in the morning and that night it started with someminor swelling, by morning I had to tilt my head backward just to see forward. My eyes were nearly swollen shut. Damn EYE NEVER! Never again!!! Was out the entire day Monday loaded on Benadryl... I never slep so much. Much needed anyway.
SO....back to WODing, yesterday and today. It's going to be a double entry tonight! :D Slacking..
My friend from work Julya this is her 1st day on the full WOD! Good job Julya!! Awesome that you joined!

MONDAY

Warm up: let's see if I remember it all

Take a lap (1/3) mile
Butt kickers across gym and back (100m)
High knees across and back (100m)
Bear crawls (100m)
Crab crawls (100m)
10 PVC pass thrus
10 skin the cat left and right
Practice lifts for the WOD

SWOD:
Snatch

3@ 70% 35lbs
2@ 75% 55lbs
2@ 80% 65lbs
2@ 90% 65lbs

WOD:
Front Squat
Push press
10-1 (10 front squats, 1 push press)
9-2 (9 front squats, 2 push presses) etc.
8-3
7-4
6-5
5-6
4-7
3-8
2-9
1-10 (1 front squat, 10 push presses)

This was so ridiculously hard. Those push presses were a kiler starting about half way thru. I started at 55lbs and at around round 5 or 6 I dropped weight to 45lbs. That was crazy! The last push press was like YES!!! It's OVER!!!
My time 12 min 31 sec of HARD WORK

TUESDAY

Warm up:

Take a lap (1/3) mile

2 min single jum rope

1 min double unders (did much better about 5 consecutively, but rope smacked me in the face! ouch!)

Butt kickers across gym and back (100m)

High knees across and back (100m)

Bear crawls (100m)

Crab crawls (100m)

10 PVC pass thrus

10 skin the cat left and right

Practice lifts for the WOD

SWOD:
Split Jerk

3@ 70% 45lbs
2@ 75% 55lbs
2@ 80% 65lbs
2@ 90% 85lbs :D

WOD:
reps, 21-15-9

1st round
21 push ups
21 KB-SDHP
200 meter run

2nd round
15 push ups
15 KB-SDHP
200 meter run

3rd round
9 push ups
9 KB-SDHP
200 meter run

TIME!!!! My time was 6 min 18 sec
Not that horrible today. I made it out on time!
D

COLOR ME RAD 5K

coming October 13th in Miami!!
**** DATE CHANGED to FEBRUARY 2, 2013***

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.

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.
Was told they just added axe throwing!! LOL

Check out Crossfit Fortress Below

http://crossfitfortressmiami.com/

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

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

Wed 8-1-12 Sore Feet

2012-08-01T22:37:00.000-04:00

Feeling pretty decent today. Came in and noticed something new. We didn't have a full class tonight, but it was ok cause there was so much space.:D
WARM UP:
Tabatta - 5 rounds of 20 seconds of each exercise with a 10 second rest. Inbetween each exercise (after the rds) 1 minute rest.

Air Squats
1 min rest
BSU
1 min rest
Push ups

10 PVC pass throughs
10 skin the cat right and left
practice lifts for the WOD

SWOD:
Split Jerk

2 rounds of 3@ 60% (55lbs)
3 reps @ 70% (75lbs)
3 reps @ 75% (85lbs)

WOD:
3 rounds of

50 double unders or 120 singles (after typing this I realized I did 150 singles of each no wonder why it took me so much longer that everyone else)
30 Med Ball Choppers (20/14)

This was a first for me. The Med Ball Choppers were pretty neat. I was tired and my feet are so sore. I was practicing double unders. I can do a couple back to back, but I can't get the rhythm. Time to do some much needed practicing. I should be able to do this by now! I whipped myself a couple of times with the jump rope. That stings!

Me doing the 2nd round of split jerk 75lbs

Yea :D

COLOR ME RAD 5K

coming October 13th in Miami!!

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.

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

http://crossfitfortressmiami.com/

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

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

Tuesday 7-31-12 Happy Birthday TINA!

2012-07-31T22:30:00.000-04:00

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

Jump rope 1 min
10 push ups
10 BSU
10 Air squats

10 PVC pass thrus
10 Skin the cat right and left
Bergener Warm up
Practice lifts for the WOD

SWOD

Snatch

3@ 60% (35lbs)
3@ 70% (55lbs)
3@ 75% (55lbs again)

WOD

"Elizabeth"

3 rounds reps 21-15-9

Cleans (65lbs)
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!!

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.

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

http://crossfitfortressmiami.com/

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

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

Monday 7-30-12 The "Chippper"

2012-07-30T22:49:00.000-04:00

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:

400 meter run
1 min jump rope
1 min double unders ( I actually did 5 in a row! uh oh you better watch out! LOL)
20 PVC paas thrus
10 skin the cat left and right
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

3@ 60% (35lbs)
3@ 70% (85lbs)
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"

50 KB swings RX53/35lbs (I did 36lbs)
25 Burpees
8 muscle ups or 16 pull ups (I did pull ups)
5 snatches (I did 55lbs)
8 muscle ups or 16 pull ups (I did pull ups) AGAIN
25 Burpees
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

Wed 7-25-12 The Mile!

2012-07-25T21:54:00.000-04:00

I really have nothing to say, but ouch, pain and yes Old lady syndrome is in full effect! It's the MILE!

WARM UP:

2 min Jump rope singles
1 min Jump rope double unders
high knees (100meters) across the gym and out the door and back
Butt kickers across the gym out the door and back
Bear crawls across out and back
Crab crawls across, out and back
10 PVC passthrus
10 skin the cat left and right
practice lifts for the WOD

SWOD:
Cleans

3 @ 60% (35lbs)
2 sets of 3 @70% (55lbs)
3 @ 80% (75lbs)

WOD:

1 mile run (I did it in 9 min 40 sec)
50 Box jumps 24/30 ( I used 20" box)

Total time was 13 min 51 sec

The mile is just a run that you think the whole time about not stopping I don't want to be last please. Don't quit! I literally talk myself into running the whole time. I think I have multiple personalities when I run the mile, because I argue with myself when I am running.
After the WOD I tried to do the 30" box jump almost made it. The second attempt I hit my shins! Damn it! that hurt got some bruises starting. Painful! oh well!

Next RACES!

COLOR ME RAD 5K

coming October 13th in Miami!!

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.

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

http://crossfitfortressmiami.com/

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

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

Tuesday 7-23-12 Head rush

2012-07-24T22:15:00.000-04:00

WOW! That's what I have to say. Maybe because it's Summer time and there is no A/C everything just seems harder. Since I got back from vacation I feel like everything takes double work. I get a head rush all the time. I was talking to a co-worker this morning and he says I don't care about crossfit. You guys just run and run and it's like and everyday obstacle race. He said if I want to run I will but I am not going to pay for it. I have better things to spend my money on. I respect everyone's opinion. Oh Well call us crazy then :D! I am crazy with a smile on my face and at least I know I feel goos about accomplishing something that people 15 years younger cannot even do! Oh and another co-worker joined up!! Get fit LADIES!
On to the WOD

WuWOD:

run a lap (1/3 mile)
100 single jump rope/ 50 dbl unders (single for me)
20 push ups
20 BSU w/ PVC
20 mountain clinbers
100 single jump rope/ 50 dbl unders (single for me)
10 PVC pass thrus
10 Skin the cat left and right
Bergener warm up

SWOD:
Snatch

3 reps @ 60% (35lbs)
2 rounds of 3 reps @70% (55lbs)
3 reps @ 80% (65lbs) This was extra hard. I tried as you can see in the video. I did end up being able to lift it. Thank you Silvio for correcting me. I always need reminders and tips. (gentle with the weights Annette) :D

Jackie

WOD:

20 min AMRAP

400 meter run
21 deadlifts (85lbs)

I did 4 rounds

I am waiting for the day that I say this was a piece of cake! I know it will never happen cause if I say that then I know I didn't push myself hard enough. There is always a way to make your WOD harder by pushing yourself to go faster or lift more. With that said umm yeah I don't think that is going to happen. Run run 400 meter run! oh my shins hurt. When I am running (jogging) I feel like I could walk faster that I run LOL. Today I kept getting head rushes after about 5 deadlifts. Settled in and continued. I thing old lady syndrome will be coming tomorrow.

Here goes a little post WOD Therapy with Mimi and Tina!!

See they are smiling after the WOD. Probably cause it's all over.

Next RACES!

COLOR ME RAD 5K

coming October 13th in Miami!!

AND

Coming also in October on the 21st!!

Check out Crossfit Fortress Below

http://crossfitfortressmiami.com/

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

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