BLOG worthy WOD

Oh how I love to get tortured at Crossfit Fortress!

It's been a little while since my last post about Crossfit, but it has just gotten better over time. I love the camaraderie of my co-athletes!  I really appreciate how we all have become friends and when new people come in well... everyone is welcome :) We encourage each other to keep going and to push harder. Some are more advanced than others yet we all work together. There is no place like it. 

WE (7pm class) have an amazing Coach Brian who I appreciate his techniques and all the ways of teaching us all. It is vey simple and very clear. Every class I learn something new. No matter how many times I have done a move, I learn to improve it and be more efficient at each movement. 

Alright enough of that on to the WOD! 

Warm up: 

• mobility and a jog

Skill: 

• Kipping - I  have always missed this. I am always not there on the day of the Kipping technique. Not able to pull my self yet, but I have to keep at it and will soon enough be able to do one without a band. 

WOD: 

Happy Hump Day (I love the name he he he)

10 burpees
10 wall balls 20/14
10 KB swings 55/35
10 box jumps 30/24
10 HSPU
10 deadlifts (heavy!!!!! This should be close to 1 RM)

*Elimination style WOD* meaning once one round is done then we start over and remove the last step until we end up with only Burpees left

My time 17:59 min

all I know I felt incredibly over heated when I was done and know I worked hard. After my last Burpee I just rolled over to catch my breath and when I turned my head I notice a few others laying on the ground too :)

Amazingly hard WOD for me. 

Oh AND Crossfit Fortress is Hosting the Florida Open

When::

March 29 & 30th

Want to compete and put yourself to the test click the links below to find out more

Pretty Amazing I have to say!!

I have to say congrats to Owner and Head Coach Silvio. All his hard work and determination shows. It shows every day. 

For more information about it all check out Crossfit fortress on line :

Crossfit Fortress On LINE

Crossfit Fortress On Facebook

Florida Open at Crossfit Fortress 

Back to Crossfit Fortress

I know it has been such a long time since I have blogged about my crossfit experience so here we go. Since my last post many moons ago I have taken a couple breaks from the Box. Always missing and regretting and feeling guilty when I don't go. I just can't do it as I wish. Sometime the family has to rule.

The Box that I love is Crossfit Fortress in Miami. We have changed locations but it was just a few shops down. This is a massive location! Our main coach has nicknamed his baby "MonsterBox".  It is beautiful and has a great layout. I my favorite is our individual work stations. 

On to my recent return. I took a month and a half off due to everyone in my house getting terribly sick including myself. My 1st day back was this past Monday. Today is Wednesday and I am completely crippled. Coughing hurts my abs, my shoulders and arms are painful in a good way. My thighs on the other had are so painful! I nearly dropped my daughter this morning while carrying her down the stairs. I had to put her down on the 3rd step. Getting in and out of my car was a joke!
Anyway So here was our WOD for Monday and Tuesday

I have to say I did 3 rounds and thought I was going pt tip over at least 3 times. When you take any time off, it is like starting all over again.

There were advanced classes going on and I love to watch them. They are like human machines. 

Will show pics of the new Box on another post. Yes I said another post, so that means more to come.  Silvio, thanks for your positivity! 

BTW 

Barbells for Boobs this Saturday to raise money for Breast Cancer detection. Follow the FB link below

Crossfit Fortress FB Page
Check out their site it is pretty informative too.
http://crossfitfortress.com/

Oh Yes and a new Logo:

Tuesday 7-24-12 my crossfit BLOG

If you are interested in following my crossfit blog check it out here 


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:

1. run a lap (1/3 mile)
2. 100 single jump rope/ 50 dbl unders (single for me)
3. 20 push ups
4. 20 BSU w/ PVC
5. 20 mountain clinbers
6. 100 single jump rope/ 50 dbl unders (single for me)
7. 10 PVC pass thrus
8. 10 Skin the cat left and right
9. Bergener warm up

SWOD:
Snatch

1. 3 reps @ 60% (35lbs)
2. 2 rounds of 3 reps @70% (55lbs)
3. 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

1. 400 meter run
2. 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!!

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!!

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

If you are interested in following my crossfit blog check it out here